文章目录[隐藏]
- Why Is It Difficult to Stop Procrastinating?
- 为什么停止拖延很难？
- How to Stop Procrastinating Once and For All (Step-By-Step)
- 如何一劳永逸地停止拖延(循序渐进)
- The Bottom Line
- 底线
- Oh 游读者 👋It’s nice to meet you.
- 每周三，您都将收到一封内容详实的Newsletter.
- Oh 游读者 👋It’s nice to meet you.
- 每周三，您都将收到一封内容详实的Newsletter.
If you have so many things to do that you often find yourself struggling to finish projects and tasks and move on to other stuff, you’re certainly not alone. Studies show that over 20 percent of the adult population put off or avoid doing certain tasks by allowing themselves to be overtaken by distractions.[1]
如果你有太多的事情要做，以至于你经常发现自己很难完成项目和任务，然后转移到其他事情上，那么你肯定不是一个人。研究表明，超过20% 的成年人会因为分心而推迟或避免做某些任务。[1]
So what is procrastination? And what can you do to prevent procrastination?
那么什么是拖延呢? 你能做些什么来防止拖延呢？
In this article, I am going to explain to you why procrastination is so difficult to beat and how you can stop procrastinating and manage time better by following a step-by-step guide. But first, you need to understand how procrastination happens.
在这篇文章中，我将向你解释为什么拖延症是如此难以战胜，以及如何通过循序渐进的指导来停止拖延并更好地管理时间。但首先，你需要了解拖延是如何发生的。
Why Is It Difficult to Stop Procrastinating?
为什么停止拖延很难？
Human beings have limited self-control. Dr. Roy Baumeister, a psychologist from Florida State University, has been studying self-control and he has found that just like any muscles, human’s self-control is a limited resource that can quickly become exhausted.[2] When self-control is close to being depleted, human tend to choose what’s more pleasurable– the immediate procrastinated tasks instead of the actual works.
人类的自制力是有限的。佛罗里达州立大学的心理学家罗伊 · 鲍迈斯特博士一直在研究自我控制，他发现就像任何肌肉一样，人类的自我控制是一种有限的资源，很快就会耗尽。[2]当自制力接近枯竭时，人们往往会选择更令人愉快的事情——即时拖延的任务，而不是实际的工作。
We procrastinate when our self-control and drive are hindered by factors like fatigue and incentives that are far in the future.
当我们的自我控制和动力受到诸如疲劳和激励等因素的阻碍时，我们就会拖延。
Although it may appear to be a character flaw, procrastination is an attempt to cope with difficult emotions and negative moods brought by specific jobs such as boredom, worry, insecurities, and feelings of self-doubt.
虽然它可能看起来是一个性格缺陷，拖延是一种尝试，以应付困难的情绪和负面情绪带来的具体工作，如无聊，担心，不安全感和自我怀疑的感觉。
Rather than being the result of bad time management or laziness, as is commonly believed, procrastination is the result of unpleasant emotions hijacking your mood to avoid the subject.
人们普遍认为，拖延不是时间管理不善或懒惰的结果，而是不愉快的情绪控制了你的情绪，以避免谈论这个话题。
Most procrastination behaviors can be a result of the avoidance loop. You are giving undesired thoughts, feelings, and sensations power over you when you try to control or avoid them, creating an avoidance cycle and pedaling it with our actions regularly.
大多数拖延行为可能是回避循环的结果。当你试图控制或避免不想要的想法、感觉和感觉的时候，你正在给予它们力量，创造一个回避的循环，并且经常用我们的行动来踩踏它。
The Avoidance Loop
回避循环
An avoidance loop is a thought pattern that triggers when you decide to take action to reach your goals that you have been procrastinating on. However, this thought pattern causes you to divert your action toward something else, which we commonly refer to as a distraction. This happens almost every time you try to do something to achieve your goals. Many are not even aware that the avoidance loop exists in their mindset as they procrastinate.
回避循环是一种思维模式，当你决定采取行动来实现你一直拖延的目标时，它就会触发。然而，这种思维模式会导致你将你的行动转移到其他事情上，我们通常称之为分心。这种情况几乎每次都发生在你尝试做一些事情来实现你的目标的时候。许多人甚至没有意识到，当他们拖延时，回避循环就存在于他们的心态中。
Your subconscious mind has established an underlying notion regarding something and the circumstances under which it is “safe” or not to act. There is always some kind of explanation for why you can’t. Whether it makes sense or not doesn’t matter; your mind accepts it. You never even consider challenging this conviction.
你的潜意识已经建立了一个关于某事物的潜在概念，以及在什么情况下“安全”或不采取行动。为什么你不能，总会有某种解释的。它是否有意义并不重要; 你的大脑接受它。你从来没有考虑过质疑这个定罪。
Some examples are “I need to organize my office in a completely silent setting first,” or “I need to have the proper gym equipment before I can properly begin my exercise program.”
一些例子是“我需要在一个完全安静的环境下组织我的办公室,”或“我需要有适当的健身器材，然后才能正确地开始我的锻炼计划。”
To dig deeper, here are 12 reasons why you procrastinate.
为了更深入地挖掘，这里有12个你拖延的原因。
The good new is, once you identify the default thought pattern, you should be able to get rid of the “avoidance loop” and stop procrastinating.
好消息是，一旦你确定了默认的思维模式，你应该能够摆脱“回避循环”，停止拖延。
How to Stop Procrastinating Once and For All (Step-By-Step)
如何一劳永逸地停止拖延(循序渐进)
Despite the fact that it’s human nature to seek for immediate rewards and procrastinate, here I have a step-by-step guide for you to follow so as to break the procrastination cycle.
尽管事实上，寻求即时的回报和拖延是人类的本性，这里我有一个循序渐进的指导，让你遵循，以打破拖延周期。
1. Break the Avoidance Loop
1. 打破回避循环
Identify the avoidance loop and then turn it into an opportunity. Here are the steps that will help you identify the avoidance loop:
识别回避循环，然后把它变成一个机会。以下步骤将帮助你识别回避循环:
The average person only gets 4,000 weeks to live.
一般人只能活4000周。
But luckily, time poverty doesn’t come from how much time you have!
但幸运的是，时间贫乏并不来自于你有多少时间！
Time can always work for you with the right guidance. Here’s how…
只要有正确的指导，时间总是可以为你服务的。
Scroll down to continue reading article
向下滚动以继续阅读文章
Step 1: Identify the Steps to Take to Reach Your Goal
第一步: 确定实现目标的步骤
Start by focusing on a goal you’ve set for yourself. What are the first three steps you should take?
从专注于你为自己设定的目标开始。你应该采取的前三个步骤是什么？
For instance, learning Spanish can be one of your goals. Your first three moves might be:
例如，学习西班牙语可能是你的目标之一，你的前三步可能是:
- Engage a Spanish teacher
- 聘请一位西班牙语老师
- Schedule time for classes or lessons.
- 安排上课时间。
- Learn how to exercise and enhance your fluency.
- 学习如何锻炼和提高你的流利程度。
Step 2: Find Out What Keeps You From Taking Actions
第二步: 找出是什么阻止你采取行动
An avoidance loop has undoubtedly kept you from acting if you haven’t done so already.
如果你还没有采取行动，那么回避循环无疑会阻止你采取行动。
What’s keeping you from taking each of these actions right now? Write it out:
是什么阻止你现在采取这些行动? 写出来:
“I have to ________ before I can _________.”
“我必须 _ _ _ _ _ _ 才能 _ _ _ _ _ _ _ _”
“If it helps, you may also try saying, “I can’t ________ till.”
“如果有帮助的话，你也可以试着说，‘我不能 _ _ _ _ _ _ 直到。’”
For instance, “I can’t hire a Spanish instructor until I have enough information,” “I can’t hire a Spanish instructor until I find someone I trust,” or “I can’t hire a Spanish instructor until I have enough references to select from” are all excuses for not hiring a Spanish instructor.
例如，“在我有足够的信息之前，我不能雇用西班牙语教师”，“在我找到我信任的人之前，我不能雇用西班牙语教师”，或者“在我有足够的推荐信可以选择之前，我不能雇用西班牙语教师”，这些都是不雇用西班牙语教师的借口。
If you find that you have a lot of excuses, don’t worry! In fact, it’s best to learn as much as you can. You want to collect them all because there will always be one more avoidance loop in the way that keeps you from moving forward.
如果你发现你有很多借口，不要担心！事实上，尽可能多的学习是最好的。你想把它们都收集起来，因为总会有一个回避循环阻碍你前进。
Step 3: Turn the Avoidance Loop into an Opportunity Statement
第三步: 把回避循环变成机会陈述
We’re going to convert each avoidance loop into an opportunity statement using a straightforward technique. All you have to do is rephrase it as:
我们将用一种简单的方法把每个回避循环转换成一个机会陈述。你所要做的就是重新措辞:
“All I need is ________, and I can start _________.”
“我所需要的就是 _ _ _ _ _ _ _ _ _ _ _，我可以 _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
For example, “Until I have a sufficient number of recommendations to pick from, I can’t hire a Spanish instructor.” can be turned into “All I need to do is discover five individuals with good recommendations, and I can start getting in touch.”
例如，“除非我有足够的推荐信，否则我不能雇佣一个西班牙语老师。”我需要做的就是找到五个有好建议的人，然后我就可以开始联系他们了
An opportunity statement’s strength lies in the fact that it demonstrates how to take the first step. You don’t need to know the entire answer.
机会陈述的力量在于它展示了如何迈出第一步。你不需要知道全部答案。
All you have to do is get going. Then you’ll be aware of how to carry on. Usually, the first barrier proves to be nothing more than a huge delusion.
你要做的就是出发。然后你就会知道如何继续下去。通常情况下，第一个障碍不过是一个巨大的错觉。
2. Find the Source of Your Motivation
2、找到你的动力来源
To beat procrastination once and for all, it’s best to find out your true motives for what you want to do.
为了一劳永逸地战胜拖延症，最好的办法是找出你想做什么的真正动机。
Motivation is the urge to complete a marathon, do well at work, and get in shape etc. Without motivation, you wouldn’t have the desire to strive for excellence. Before you can begin striving to enhance the finer areas of your life, your primary motivations must first be satisfied.
动力是完成马拉松、工作出色、保持身材等等的冲动。没有动力，你就不会有追求卓越的愿望。在你开始努力提升你生活中更好的领域之前，你的主要动机必须首先得到满足。
For example, to exercise and get fit, you must be motivated. You must be driven by a cause that is bigger than yourself. It’s likely more than just to be healthier; rather, the true intention maybe about being a better parent so you have sufficient energy to spend quality time with your kids after a busy day of work.
例如，为了锻炼身体，你必须有动力。你必须被一个比你自己更重要的事业所驱使。这可能不仅仅是为了更健康; 相反，真正的目的可能是成为一个更好的父母，这样你就有足够的精力在繁忙的一天工作之后和你的孩子一起度过有质量的时间。
Discovering the real source of your motivation can help you stop procrastinating and overcome the obstacles along the way towards reaching your goal.
发现你动力的真正来源可以帮助你停止拖延，克服在实现目标的道路上的障碍。
If you want to learn how to find the source of your motivation, check out What Is Motivation And How To Get Motivated (Your Ultimate Guide).
如果你想学习如何找到你的动力来源，看看什么是动力和如何获得动力(你的终极指南)。
3. Form a Ritual
3. 举行仪式
By forming a ritual, you save yourself time from thinking about what to do next. When you don’t need to think about what to do next, you can go autopilot to actually get what you have to do done because you have no time to think about what other things to do besides completing your important tasks.
通过形成一种习惯，你可以节省自己思考下一步该做什么的时间。当你不需要考虑下一步要做什么的时候，你可以自动驾驶飞机去完成你必须要做的事情，因为你没有时间去想除了完成你的重要任务之外还有什么其他的事情要做。
Here’s how to form a ritual and beat procrastination: The Power of Ritual: Conquer Procrastination, Time Wasters and Laziness
下面是如何形成一个仪式和战胜拖延: 仪式的力量: 克服拖延，浪费时间和懒惰
The Bottom Line
底线
Procrastination exists for many reasons and only you know for yourself what these triggers are.
拖延有很多原因，只有你自己知道这些诱因是什么。
Understanding what procrastination really is and the source of your avoidance tendencies is important in moving them out of the way and help you start the productivity momentum.
了解拖延症到底是什么，以及你的逃避倾向的来源，对于摆脱它们并帮助你开始提高生产力很重要。
Make procrastination under your control!
让拖延在你的控制之下！
