拖延症的5大藉口以及應對方法
Bad news: We’re biologically hardwired to procrastinate. Research shows we possess a limited amount of willpower that drains throughout the day, regardless of what we do.
壞消息是：從生理上講，我們天生就會拖延，簡直就像被編程了一樣。研究表明：我們的意志力是有限的，它在一天當中持續衰減，不管我們做什麼都無法改變。We can’t avoid procrastination. Instead, embrace it as a necessary chance to recharge, restore your confidence, and generate new ideas.
我們無法避免拖延症。所以就接受它吧，讓他成爲一個必要的充電過程，用它來恢復信心、促進自己產生新點子。To use procrastination to your advantage, you first need to understand what’s behind your excuses.
要想利用拖延症，你首先需要理解它背後的那些藉口。
For your procrastination to be functional, here are break activities that address the reasons you want to procrastinate in the first place.
爲了讓你的拖延症更有用，我們在此給出一些休閒活動，可以讓你應對那些使你想拖延的原因。EXCUSE 1: YOU DON’T KNOW WHERE TO START
藉口1：你不知道如何着手What’s the difference between procrastinating and taking a break? A plan for what to do next. When we waste time indefinitely without any concrete plan, we create a secondary anxiety about what to do next.
“拖延”和“休息一下”的區別是什麼？是一個“接下來幹什麼”的計劃。當我們無限地地浪費時間，而又沒有一個切實的計劃時，我們會給自己創造出第二重的焦慮——對“接下來要做什麼”的焦慮。Write an extensively detailed to-do list. Once you’ve at least planned to complete your tasks, you’ll feel more relaxed during your downtime and fully reap the benefits of procrastination.
寫一個詳細的待辦事項清單。一旦你開始計劃完成你的任務時，你在停工時就會感到更放鬆，這樣也能最大限度地發揮拖延的好處。EXCUSE 2: YOU’RE TOTALLY BURNED OUT
藉口2：你已經徹底累翻了After a week of working without a break, you can barely string two thoughts together, let alone produce anything worth presenting to others. Time to hit reset.
在連着一個星期無休地工作之後，你幾乎都不能把自己的思維捋順，就更不用說產出什麼可以給人看的東西了。現在，是時候給自己充充電了。Add a side hustle. Your guitar jam sessions or personal blog serve a purpose beyond scratching your creative itch–it can help us withstand work stress and prepare us to solve problems in innovative ways.
搞點業餘愛好當副業。演奏吉他或是寫個人博客，都能在你的累心工作之外給你提供一種目的感——這能幫助我們對抗工作壓力，並能促使我們用更有創造力的方法來解決問題。EXCUSE 3: YOU DON’T HAVE A DEADLINE
藉口3：這些任務沒有截止日期Create a coworking group.
成立一個協同工作小組吧。You’ll need encouragement to push through.
你需要有人鼓勵才能堅持下去。For that, reach out to other creatives in networking groups–on social media or in person–and organize a weekly or monthly meeting to discuss your progress on your various projects.
爲了獲得這種鼓勵，去你的關係網中找找其他的創意從業者吧——通過社交網絡找或者直接面對面找都行——組織一個周度或者月度的機制，讓大家可以聚在一起討論彼此的工作進展。EXCUSE 4: YOU’RE AFRAID OF DISCOMFORT
藉口4：害怕會感到不適Procrastination often stems from our tendency to avoid things that make us feel physically or psychologically uncomfortable.
拖延症的出現，通常是因爲我們想要規避那些讓我們在生理或心理上不舒服的東西。Intellectually, you probably realize that putting off those projects doesn’t permanently relieve your discomfort–it just delays it.
理智地想，你可能已經意識到拖延這些工作並不能讓你永久地從這些不適當中解脫，它們只是把它推後了。Have a cup of coffee. Have some snack. Eat your favorite hamburger. Anyway, treat yourself something. This will make it easier for you to face the discomfort.
喝杯咖啡，來點零食，吃吃你最喜歡的那款漢堡。總之，犒勞你自己一下。這會讓你在面對那些不適的時候感到更輕鬆。
EXCUSE 5: PROCRASTINATION IS YOUR STANDARD OPERATING PROCEDURE
藉口5：拖延就是你的常規行爲模式Like any other bad habit, our procrastination follows a pattern.
就像所有其他的壞習慣一樣，我們的拖延症也有套路可循。We enter a project with the best intentions.
我們躊躇滿志地開始一個項目。Then . . . we encounter a roadblock.
然後……我們遭遇了阻力。As the deadline draws closer, we continue making excuses and avoiding our work until the final hour, when we throw together some random thoughts, send it into the ether, and hope it works.
隨着截止時間越來越近，我們不停地製造藉口，一直到最後一刻都在迴避工作；而最後只能隨便想想，然後就把做出的東西送出去，還指望它能奏效。Though it takes between 18 and 254 days to create a lasting behavioral pattern, you can remotivate yourself in time for today’s big meeting with one last tip: Watching a movie in which an underdog becomes a hero.
雖然，培養一個持久的習慣需要18到254天，但你仍有最後一招讓你自己在今天的重要會議前及時滿血復活：看一部草包逆襲成英雄的電影。This does work. It will give you the willpower to carry on.
這真的有用。它會讓你有堅持下去的意志力的。
