内容来源：https://lifehacker.com/work/illichs-law-take-breaks-to-be-more-productive?utm_medium=RSS

内容总结：

【工作效率专题】研究表明，科学规划每日时间安排对提升工作效能具有关键作用。业内专家指出，单纯延长工作时间反而可能导致效率下降，这一现象被称作"伊里奇定律"——当持续工作时间超过合理阈值，工作质量不仅会显著降低，甚至可能产生负效益，最终导致返工重做。

为破解这一困境，时间管理专家提出系统化解决方案：

1. 精准计时：建议通过时间追踪工具记录1-2周的工作数据，重点标注效率下降的临界点
2. 限时任务：采用"时间盒"管理法，为每项任务设定明确时限并严格执行
3. 动态调整：依据数据缩短单次工作时长，在疲劳感出现前主动中止工作
4. 强制休息：在日程表中明确安排间歇时段，遵循"番茄工作法"原理设置工作-休息循环

值得注意的是，该方案同时符合耶基斯-多德森法则与帕金森定律的实证研究：适度的时间压力能激发最佳工作状态，而过长工期反而会导致效率损耗。专家强调，科学的作息节奏应包含规律的工作间歇，建议通过咖啡时间、社交浏览等放松活动实现劳逸结合，从而构建可持续的高效工作模式。

中文翻译：

每日如何分配和利用时间，其重要性不亚于具体工作内容——这正是我们需要将日程精确到分钟的原因。你必须明智地规划工作时间、内容与时长，否则宝贵时光便会被虚耗。伊里奇定律（又称收益递减定律）指出：持续工作一段时间后，工作效率会逐步下降，最终产生负效益。

何谓伊里奇定律？
我们常将高效等同于完成大量工作，但效率更应关注工作质量。在大多数情况下，优质成果远胜于粗制滥造的数量堆砌。由哲学家伊万·伊里奇提出的这一定律揭示：过度投入时间不仅会导致效率衰减，更会引发反效果。超负荷状态下产出的工作成果可能毫无价值——甚至不如不做。这些劣质成果往往需要返工，既挤占了其他要务的时间，又拉低了整体效率。

如何破解伊里奇定律
要维持工作质量，需要制定科学策略。首先，持续一两周使用时间追踪软件或简易表格记录日常任务耗时，特别标注出开始感到疲劳、厌倦或效率低下的时间节点。运用时间盒管理法规划日程，为每项任务设定明确时段并严格执行截止时间——除非遇到极端情况（这在使用合理规划时很少发生），时间一到立即停止。

收集数据后，重新评估任务时间分配。尝试压缩单次任务时长，在倦怠感涌现前主动中止。不必担心时间过紧：耶基斯-多德森定律指出，适度压力能激发最佳效能。限时操作不仅能规避伊里奇定律的负面影响，还符合帕金森定律——过长的时限会导致工作复杂化。本质上，多位理论家从不同角度论证了同一真理：过度延长单次工作时间绝非良策。

调整时间分配后，带着新版时间盒回归日程表。为每个任务段设置新的时间参数，这样每日行程中会出现若干可见的空隙时段——请将其规划为休息时间。伊里奇定律强调的第二要点是：人们既需要缩短单次任务时长，也需要安排休息间隔。切勿在压缩任务时间后立即投入新任务，务必设置缓冲带。

这种方法与番茄工作法异曲同工。标准番茄钟要求工作25分钟休息5分钟，循环四次后获得长休。具体时长可因人而异，但核心原则不变：每个工作时段后必须配备休整时间。提升整体效率需要更多休憩间隔，不妨在日程中明确安排喝咖啡、浏览社交媒体或接听私人电话的专属时段。

英文来源：

How you allocate and use your time every day is as important to productivity as the work you actually do, which is why it's important to pre-plan your schedule down to the minute. You have to be smart and strategic about when you work, what you work on, and how long you do it—otherwise, some of your time may be wasted. Illich’s Law, or the Law of Diminishing Returns, says that after working for a while, your productivity decreases—then becomes negative.
What does Illich’s Law mean?
We often think of being productive as getting a lot done, but productivity can—and should—also focus on the quality of that work, too. Some good work is, in most cases, better than a lot of shoddy work.
Illich’s Law, conceptualized by philosopher and social critic Ivan Illich, suggests that not only does your productivity decrease after you’ve spent too much time on something, but it gets counterproductive. The work you produce after being at it too long could actually be straight-up bad—you shouldn’t have even done it in the first place. Often, you'll end up redoing it, which wastes time you could be spending on other pursuits and makes you less productive.
How to defeat Illich’s Law
To prevent a decline in your work, you need a strategy. First, use time-tracking software or a simple spreadsheet for a week or two to figure out how much time you spend on your typical tasks. Make sure to take notes on when you feel yourself becoming fatigued, bored, or less productive. As always, use timeboxing to structure your calendar, giving every task its own entry and defining timelines through the day. Stick to those timelines rigidly and stop working when your allotted time is up unless you absolutely have to keep going (which shouldn't happen often if you're planning well enough).
After you’ve collected some data, assess the time you give yourself to do things. Try reducing the time allotment for each task, so you stop before that bored or unproductive feeling kicks in. Don’t be afraid you’re giving yourself “too little” time, either: The Yerkes-Dodson Law says that your peak of productivity comes when you have just the right amount of stress. Having less time to do something will not only make you more productive under Illich’s Law, but Yerkes-Dodson and Parkinson’s Law, which says you’ll over-complicate work if you have too long to attend to it. Basically, a bunch of major theorists all agree one one thing for various reasons: Working on anything for too long just ain’t it.
Once you’ve reduced how much time you’re giving yourself to do things, return to your calendar, which has your timeboxes in it. Change the timing parameters for each entry to your new allotments. This will leave you with small breaks visible in the calendar throughout the day. Schedule breaks in there. The second thing Illich’s law emphasizes is that people need breaks in addition to a reduction in work on specific tasks. Don’t just give yourself less time for each task and move from one to another faster; take breaks in between.
This should end up mirroring the Pomodoro technique, or at least approximating it. With Pomodoro, you work for 25 minutes, take a five-minute break, get back to it for 25 more, and keep cycling that way until you've done it four times and earn a larger break. That timing doesn't work for everyone, so feel free to modify the work blocks and break blocks, but keep in mind that your work needs to be followed by at least a little downtime.
In general, your productivity needs more breaks, so give yourself a scheduled time to go grab a coffee, scroll social media, or make a personal call.