Procrastination我们都是“瘾君子”
Thursday
“If you procrastinate, you keep leaving things you should do until the last minute, mostly because you do not want to do them at all.”
如果你拖拉，你把该做的事情留到最后完成，多半是你不想做这些事。
Have you always been reluctant to go to bed in the evening, while reluctant to wake up in the morning?
Have you ever stayed up late to finish your homework?
Do you often put off your important work later and later？
Congratulations, you are a procrastinator.
你经常晚上晚睡，而早上又赖床嘛？
你经常熬夜到很晚嘛？
你经常推迟重要的工作嘛？
恭喜你成果晋级拖延症患者。
What is procrastination?
Procrastination refers to the act of replacing high-priority actions with tasks of low-priority, and thus putting off important tasks to a later time. Some psychologists cite such behavior as a mechanism for coping with the anxiety associated with starting or completing any task or decision.
Procrastination is the killer of time. Things can be done at this moment but you do not have mood to do. You often put off the things until the right time, but maybe the right time never comes, so piles of things make you feel so stressful and nervous, then you lead a burdened and miserable life.
什么是拖延？
拖延是指以低优先级任务替代高优先行动的行为，从而把重要任务推迟到以后。一些心理学家把这种行为作为一种应对开始或完成任何任务或决定相关的焦虑的机制。
拖延是时间的杀手。事情可以做的时候，你没心情做。你经常推迟事情等待合适的时间，但是可能合适的时间不再来，所以成堆的事情让人觉得有压力和紧迫感，你就进入了负担和悲惨的生活。
There are three reasons causing procrastination：
1. Perfectionism. People who are perfectionists don’t want to have a rushed beginning. They hope everything is ready.
2. The tasks are abstract. When we face completely unfamiliar tasks, we don’t know how to start it and where to begin. At this moment, we find it hard to finish and feel very anxious.
3. Think a lot. Our brains tend to think simple things. However, we often go to extremes to think all things clearly and then start it. As a result of considering too many details, we gradually feel the task is complex and difficult. And then we may feel coward by it. Therefore, people have no interest in finishing tasks. In this way, thinking a lot equals to thinking nothing.
造成拖延的原因有三个：
1、完美主义。完美主义者不想匆忙的开始。他们希望一切都准备就绪。
2、任务是抽象的。当我们面对完全陌生的任务时，我们不知道如何开始，从哪下手。这时，我们发现任务很难会感到焦虑。
3、想的很多。大脑喜欢思考简单的东西。然而，我们常常走极端，想把所有的事情想清楚，再开始。考虑到太多的细节，导致我们逐渐感到任务是复杂和困难的。然后我们可能会感到怯懦，就对完成任务就失去了兴趣。这样一来，想了很多就等于什么都没想。
How to overcome procrastination?
Keep you one step ahead to get rid of procrastination.
如何克服拖延呢？
提前一步摆脱拖延。
First, we need to use concrete mental images of the future more often to represent the future as though it were happening in the present. Planning shouldn’t be an abstract notion of “doing it tomorrow”.
首先，我们所用未来的具体意象更多时候代表着未来，就好像是现在发生的事情.计划不该只是抽象的概念，“明天再做”。
Second, learn to recognize that we can have negative emotions without taking actions. Stay for a minute--don’t walk away. Don’t give in to “I’ll feel more like it tomorrow.”
第二，学会意识到，我们可以有负面的情绪，而不对它们采取措施。请保持一分钟，不要走开。不要就范“明天我会更喜欢它”。
Third, when it’s time to act, to reduce available distractions as well, shut off your e-mail, QQ，isolate yourself as much as you can. Make sure the environment around can help you concentrate on the work with all your heart and soul.
第三，需要工作的时候，关闭你的电子邮件、QQ以消除干扰，尽可能地孤立自己，营造环境以全身心的投入工作。
Last, you can exhaust it more quickly than you might imagine, and when you do, you lose your ability to self-regulate your behavior. One immediate method to strengthen your determination in order to devote yourself to the task is to remind yourself of your values.
最后，你可以比你想象的更快，当你这样做的时候，你失去了自我调节行为的能力。一个直接方法是加强决心，以确保你在任务时提醒自己的价值观。
单词解析
Procrastinate
Example: I can’t believe I procrastinate again! I have a 10-page paper due in 5b hours, and I haven’t even started writing it.
我居然又拖了！这篇10页的论文五小时之后就要交了，但是我还没有开始写。
Procrastination
Example: Procrastination is a graet problem for me, but sometimes I can’t focus on things. I always get distracted by online shows.
拖延症是我的一个大毛病，但是有时候我不能集中精力做事，我老是被电视节目吸引。
Procrastinator
Example：This is so stressful. How am I going to finish this paper in such a short time? I don’t wanna be a procrastinator anymore. This is the last time!
压力山大！我怎么能在这么短的时间内写完呢？我不想再做拖延患者了！这是最后一次。
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