来了吗丨来了来了
博樂日更的心理学的播客，每天聊聊我的小发现，不定期做一些个人实验
| Publishes | Daily | Episodes | 51 | Founded | a month ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Category | Religion & Spirituality | ||
Listen to this Podcast
Latest Episodes
🎧《我开始练习社交不内耗：聚会后不自责的自救法》💫
📖 Shownotes
标题：我开始练习社交不内耗：聚会后不自责的自救法
本期你会听到：
• 为什么“反刍”会伪装成“复盘”（读心术、确认偏误、负性过滤）
• 三步自救：
1）“事实—感受—请求”便笺（同事/朋友/伴侣三类话术）
2）5 分钟计时复盘＋“落地动作”退出过度思考
3）需要修复时的三句“轻量澄清”
• 睡前“社交后安放”的 5 句自我对话
收听推荐：
• 适合在社交聚会后感到焦虑、自责时收听，建议配... more
🎧《我不再当消息的奴隶：不秒回，也是我的边界》💫
📖 Shownotes（节目简介）
第49期｜我不再当消息的奴隶：不秒回，也是我的边界
这期不谈“断网隐居”，只聊如何在在线的世界里，活出自己的节奏。
一起学4招数字边界 + 4个高频场景脚本 + 4个随手工具，不内疚地不秒回，把“反应速度”换成“回应质量”。
你会听到：
• 为什么我们总想秒回：讨好型自动程序 / FOMO / “回复速度=人品”的错误联结
• 数字边界四招：通知分级、批量查信（3次制）、三明治式延迟回复... more
🎧《我学会了求助：不逞强，也不内耗》💫
📖 Shownotes
标题：我学会了求助：不逞强，也不内耗
简介：
总是“自己扛”，累到不行却又开不了口？这期，我们把“求助”变得体面、清晰、有效：
• 为什么我们不敢求助：羞耻感、控制欲、旧经验的三重枷锁
• SIR三步框架：情况→影响→请求，开口不尴尬
• 三大场景脚本：职场 / 亲密关系 / 家人，可直接照读/照发
• 反噬管理：感谢与回报、边界设定、被拒后的自稳与复盘
• 本周小练习：写下3件小事、3个名字、发出... more
🎧《我开始把情绪讲清楚：不爆炸，也不憋着》💫
📖 Shownotes
不压情绪，也不甩情绪。
这一期，我们一起练一个“可复制”的沟通节奏：把感受说清，把影响点明，把请求讲具体。你会收获：
• 情绪≠问题：先在“容纳窗口”里听见自己；
• A·I·R三步：A感受｜I影响｜R请求；
• 三个高频场景的对照脚本（职场/亲密/家人）；
• “暂停术”与“情绪温度计”——何时说、怎么说；
• 一份随用随取的小词库，把火气换成分寸。
练习作业：用A·I·R写一句你想开口的事... more
🎧《我不再把爱好变业绩：让喜欢，还是喜欢》💫
📖 Shownotes
本期主题｜我不再把爱好变业绩：让喜欢，还是喜欢
当“跑步要配速、读书要打卡、拍照要出片”，喜欢慢慢像在“交作业”。这期，我们不反对进步，只是把“感受”放回中心：
• 为什么爱好会变KPI：成就脚本、外部评价、平台叙事。
• 三条健康路径（Play/Feel/Grow）：无产出玩耍日｜反KPI约定（开心时长&沉浸指数）｜同路人共学。
• 两个清单一页纸：喜欢清单 & 复原清单。
• 温柔边界话术：把喜... more
🎧《我开始信息减量·下丨把输入减半，行动清楚一半》💫
📖 Shownotes
下集｜信息减量·实操篇
把“随叫随到”改成“可达不打扰”，把“无差别输入”改成“滋养输入”，把“再看看”改成“先动手”。
这集你会拿走：
• 通知分级的白名单与两段消息窗口
• 输入瘦身的四象限检视、一屏法与周末断流半天
• 输出优先的2 分钟原则、番茄法、纸笔优先
• 内容/考试/异地三种友好版本话术
以及一个当日就能开跑的小挑战。
不是拒绝世界，是给自己一间安静的房间。📦➡️🏡收听... more
🎧《我开始信息减量：把输入减半，生活清楚一半》💫
📖 Shownotes
主题｜我开始信息减量：把输入减半，生活清楚一半
这期你会得到：
• 看清“越刷越乱”的心理底层（注意力经济/决策疲劳/任务切换成本）
**适合在这些时刻播放：**通勤路上、午休前后、晚间收尾/睡前 30 分钟。
**温柔提醒：**不是拒绝世界，是给自己一间安静的房间。📦➡️🏡
收听推荐
• 适合在感觉信息杂乱、注意力分散时收听（如工作前、睡前），建议搭配实时练习环节。
时间节点总结（每5... more
🎧《我不再和拖延硬碰硬：用小步替代自责》💫
📖 Shownotes
拖延，不是懒，也不是没用，而是“任务太大 + 情绪太满”的求生反应。
这期不打鸡血、也不讲大道理。我们只做三件小事：
• 把事变小：切成2 分钟版本；
• 把人变近：设1 格番茄、让进度看得见；
• 把话变软：把“自责脚本”改成“支持脚本”。
你不需要一口气变厉害，只要先走两分钟。剩下的，交给惯性与时间。🌿
收听推荐
• 适合在需要行动动力时收听（如工作前、睡前规划），建议搭配实践练习。
时间... more
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