許多現代人患有嚴重的“拖延症”，每次完成一個任務都拖到最後才完成。那麼，對於這種“拖延症患者”，我們該怎麼用英語形容呢？
“拖延症”在英文中一般用procrastination來描述。Procrastination是一個名詞，可以表示“拖沓、拖延”。procrastination拖延症的英語非常的長，詞中有個來自於拉丁語的詞根cras，用來表示就是“明天”。
我們都知道有一句古詩叫“明日復明日…萬事成蹉跎。”所以這個單詞就用來表示“拖延症”。
什麼是拖延症？(What is procrastination? )
所謂拖延，就是缺乏對自我的管理，從情緒到時間, 指在能夠預料後果有害的情況下，仍然要把計劃要做的事情往後推遲的一種行為，是一種普遍存在的，有害的自我調節失敗的形式 一般在職場中常見
The so-called procrastination is the lack of self-management. From emotion to time, it refers to a kind of behavior that, when the consequences can be expected to be harmful, still needs to postpone what is planned to be done. It is a common form of harmful self-regulation failure in the workplace
我們看下美國美國南康涅狄格州立大學的心理系教授的解讀
從行為心理學的角度出發，美國南康涅狄格州立大學的心理系教授詹姆斯·馬則認為，拖延是“與自我控制對立的衝動”的特殊形式。
From the perspective of behavioral psychology, James Ma, a professor of psychology at Southern Connecticut State University, believes that procrastination is a special form of "impulsion against self-control".
他還發現，當需要在兩個任務之間做出選擇時，研究對象往往寧願選擇不太緊急的那一個，雖然那項任務更繁重，但拖延更有愉悅感。
He also found that when it comes to choosing between two tasks, subjects tend to prefer the less urgent one. Although the task is more onerous, procrastination is more enjoyable.
拖延症是拖延症有哪些症狀呢？What are the symptoms of procrastination？
1.缺乏自信，不自律 Lack of self-confidence and self-discipline
在工作或學習中遇到過困難的人，遇事就會產生逃避的心裡，能躲一時算一時，長期以後就會產生拖拉的症狀.
Those who have met difficulties in their work or study will have an evasive mind when they are in trouble. If they can hide for a while, they will have symptoms of procrastination in the long run
2.對自己撒謊,愛幻想Lie to yourself and love fantasy
拖拉的人面對工作，琿充滿幻想，總覺得“明天更適合做”高估自己，所以沒有實際行動.
When the procrastinators face the work, Hun is full of fantasy and always thinks that "tomorrow is more suitable for doing" overestimates himself, so there is no practical action
- 缺乏幹勁，高估自己Lack of motivation and overestimate yourself
拖延症者對於工作或者學習，沒有積極主動的心裡，覺得每天做這樣的事情毫無意義，便會產生反感，做事能拖則拖.
Procrastinators don't have an active mind for work or study. They feel that it's meaningless to do such things every day, and they will have an antipathy. If they can delay, they will delay
怎麼樣客服拖延症 How to overcome procrastination
- 給自己鼓勵，告訴自己是個有優秀的人
Encourage yourself and tell yourself that you are an excellent person
人們自我暗示的力量十分強大，一旦給自己設定成為拖延者，做什麼事情都會渡上拖延的影子，工作任務會一直拖，拖到不能拖為止
The power of people's self suggestion is very strong. Once they are set to be procrastinators, they will cross the shadow of procrastination in everything they do, and their work tasks will be delayed until they can't
要告訴自己我從未有過拖延症，我很棒，應該馬上解決這個問題，自己鼓勵，才有接下來戰勝困難的動力。
To tell myself that I've never had procrastination, I'm great. I should solve this problem immediately, encourage myself, and then have the motivation to overcome difficulties.
舉個例子，維克多·雨果在寫作時會脫掉衣服，並讓管家代為保管，這樣他就無法外出，能集中精力在寫作上。
For example, Victor Hugo would take off his clothes and let the housekeeper take care of him when he was writing, so that he could not go out and concentrate on his writing.
這一原理同樣可以應用到學習中。找出身邊干擾學習的因素，儘量遠離它們，比如手機、電腦和電視。需要在電腦上學習的同學可以嘗試斷開網絡，等任務完成後再打開。
This principle can also be applied to learning. Find out the factors that interfere with learning and try to keep away from them, such as cell phones, computers and televisions. Students who need to study on the computer can try to disconnect the network and open it after the task is completed.
樹立價值感：完成任務是對自己價值的體現Establish a sense of value: completing tasks is the embodiment of one's own value
個體心理學認為，人類行為以目的威導向，所有行為的首要目標都是在一定的社會環境中追求歸屬感和價值感.
According to individual psychology, human behavior is guided by purpose, and the primary goal of all behaviors is to pursue the sense of belonging and value in a certain social environment
樹立價值感就是告訴自己完成任務的誘惑力，讓我們盡全力去做好這些事情
To build a sense of value is to tell ourselves the temptation to complete tasks, and let's try our best to do these things well
有效計劃制定一週計劃，和月度計劃，把難辦的事情細分化，優先重要事項，給任務分級別.
Make an effective plan to make a weekly plan and a monthly plan, and divide the difficult matters into different levels, and prioritize the important matters
著名的番茄工作法The Famous Tomato working method
番茄工作法是由弗朗西斯科•西里洛於1992年創立的一種簡單的時間管理法，可以提高工作學習的效率
Tomato working method is a simple time management method founded by Francisco cyrillo in 1992, which can improve the efficiency of work and learning
在番茄工作法中一個番茄等於25分鐘的努力，你的基本承諾是花25分鐘，儘可能的努力做好，當然這個25分鐘不是固定，你也可以根據你的情況自行設定，一但設定了成功了，至少要堅持兩週，讓他成為習慣；
In the tomato working method, a tomato is equal to 25 minutes of effort. Your basic commitment is to spend 25 minutes and try your best to do it well. Of course, this 25 minutes is not fixed. You can also set it according to your own situation. Once the setting is successful, you should stick to it for at least two weeks to make it a habit;
如果在一個番茄鍾提前完成的任務，你可以將剩下的時間把看過的東西重新複習一遍。
If you finish the task ahead of time in a tomato clock, you can review what you have seen in the rest of the time.
番茄工作法的特性之一是自我調節。所以不要一味專注於工作，適當的休息也是很重要的，休息的時候不要繼續計劃或者切換計劃，如果要切換計劃也要視計劃的重要性。
One of the characteristics of tomato working method is self-regulation. So don't focus on your work. It's also important to have a proper rest. Don't continue to plan or switch plans when you have a rest. If you want to switch plans, it also depends on the importance of the plans.
那麼休息的時候該怎麼做呢？一般我們有兩個休息時間一個是間斷性的休息時間，另外一個是階段性的休息時間（一般以4個番茄鍾為一組），休息階段一定不要思考，發發呆，走動一下都可以。如果實在困了，就打個盹.
So what should I do when I have a rest? Generally, we have two rest periods, one is the intermittent rest period, the other is the periodic rest period (generally 4 tomato clocks as a group). During the rest period, we must not think, be dazed and walk for a while. If you are really sleepy, take a nap
拖延是一種普遍存在的現象，一項調查顯示大約75%的大學生認為自己有時拖延，50%認為自己一直拖延。
希望通過這篇文章，能夠讓大家對自我有一個分析，對拖延症說NO.
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