關于拖延癥這個老生常談的話題锌订，我們先來看看下面這篇由撰寫的文章，關于他分享的自己如何慢慢克服拖延癥的方法急膀。（中英對照可供英語學習者閱讀）
Turn off the phone, tune into yourself, and be productive when it counts.?
關掉手機沮协，調入自己的聲音，并在需要時提高工作效率??
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Have you ever found yourself staring at your phone or laptop, mindlessly checking social media or going down an internet rabbit hole when you’re supposed to be doing something else??So?have I.?
你有沒有發(fā)現自己盯著你的手機或筆記本電腦卓嫂，無意識地查看社交媒體或在你應該做其他事情的時候進入互聯網的迷幻世界慷暂？我也有。?
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My name is Brian, and I’m addicted to information. More specifically, I am addicted to the infinite and immediately available mental stimulation the internet offers in the form of information. And, according to scientists, I’m not alone. Information addiction is real, and is a perfect outlet for procrastination. After all, why would I want to perform some unpleasant?task?when I can sit and laugh at cat memes instead??
我叫布萊恩晨雳，我沉迷于信息行瑞。更具體地說奸腺，我沉迷于互聯網以信息形式提供的無限且立即可用的精神刺激。而且血久，根據科學家的說法突照，我并不孤單。信息成癮是真實存在的氧吐，是拖延癥的完美出口讹蘑。畢竟，當我可以坐下來對貓的表情包大笑時副砍，我為什么要執(zhí)行一些不愉快的任務衔肢？??
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But procrastination can lead to negative consequences, from mental fatigue to missed deadlines that frustrate my manager. How did I become addicted to something so potentially destructive? And how do I recover for the sake of productivity? The answer to both questions is the same: neuroplasticity.?
但拖延會導致負面后果，從精神疲勞到逾期使我的老板生氣豁翎。我是如何沉迷于如此具有潛在破壞性的東西的角骤？為了產出，我該如何恢復心剥？兩個問題的答案都是一樣的：神經可塑性邦尊。?
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“What fires together wires together” — Donald Hebb?
“是什么把電線連在一起”——唐納德·赫布?
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Neuroplasticity??
神經可塑性？?
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Neuroplasticity, discovered back in the 1940’s by Donald Hebb, is how the brain changes (for better or worse) in response to repeated experience.?
神經可塑性是由唐納德·赫布在 1940 年代發(fā)現的优烧，它是大腦如何響應重復經歷而發(fā)生變化（無論好壞）蝉揍。?
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“Heady” stuff? Here’s a real-world example you might relate to:?
“令人興奮”的東西？這是一個您可能會涉及到的真實示例：?
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?My first encounter with the internet was transformative. As I clicked away, my brain thought “this is new and this is awesome!” and released some dopamine to motivate me to seek that rush of unexpected discovery again (and again, and again). As hours of web surfing went by, I became less tolerant of enduring boring, difficult, or stressful tasks and began choosing distraction over productivity. In other words, I wired my brain for procrastination.?
我第一次接觸互聯網是變革性的畦娄。當我點擊離開時又沾，我的大腦想“這是新的，這太棒了熙卡！”并釋放出一些多巴胺來激勵我再次（一次又一次）尋求那股意想不到的發(fā)現杖刷。隨著上網時間的流逝，我越來越不能忍受無聊驳癌、困難或壓力大的任務滑燃，并開始選擇分心而不是生產力。換句話說颓鲜，我把我的大腦連接到了拖延癥表窘。?
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Yeah, yeah…I’ll finish reading this later?
是的，是的……我稍后再讀完?
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Procrastination is a fact of life. According to Piers Steel, author of The Procrastination Equation, about 95 percent of people admit to putting off work (perhaps the other 5 percent didn’t get around to completing the survey). So, it’s safe to assume you, like me, are a procrastinator at times…you might even be procrastinating now. The good news is we can learn ourselves out of procrastination the same way we learned ourselves into it — by taking small, consistent actions that offer our brain a reward.?
拖延癥是生活的常態(tài)甜滨。根據《拖延方程》的作者 Piers Steel 的說法乐严，大約 95% 的人承認推遲工作（也許另外 5% 的人沒有時間完成調查）。所以衣摩，可以安全地假設你和我一樣昂验，有時是一個拖延者……你現在甚至可能在拖延。好消息是，我們可以像學習拖延一樣從拖延中學習自己——通過采取微小的凛篙、持續(xù)的行動來為我們的大腦提供獎勵黍匾。?
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Use your mind to change your mind?
用你的心來改變你的想法?
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There are seemingly endless strategies to overcome internet-fueled procrastination. I found the process below especially helpful, and hope you will as well.?
似乎有無窮無盡的策略可以克服互聯網引發(fā)的拖延癥。我發(fā)現下面的過程特別有用呛梆，希望你也能锐涯。?
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Accept reality?
接受現實?
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You’re going to procrastinate from time to time — you’re only human and can’t do it all. In fact, it’s possible that beating ourselves up leads to more procrastination, making it harder to be effective. Have self-compassion and recognize there is a time for procrastination before and after your task, but for now you must focus.?
你會時不時地拖延——你只是個普通人，不能做所有的事情填物。事實上纹腌，自責可能會導致更多的拖延，從而更難奏效滞磺。自我理解并認識到在你的任務之前和之后會有一段時間的拖延升薯，但現在你必須集中注意力。?
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Disconnect from the internet?
斷網
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The internet and your smartphone will demand your attention subconsciously — you’ve trained your brain for that. Place your phone in another room, with notifications and sound off. If you have to work on your computer, turn Wi-Fi off.?
互聯網和您的智能手機會在潛意識中引起您的注意——您已經為此訓練了您的大腦击困。將手機放在另一個房間涎劈，通知和聲音關閉。如果您必須在計算機上工作阅茶，請關閉 Wi-Fi蛛枚。?
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Be mindful?
銘記?
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Take a few minutes to observe your thoughts and emotions. I find mindfulness meditation, particularly breathing meditation, a great tool for insight. When I began meditating, I held the common belief that to meditate “correctly,” my mind had to become totally blank. But to be truly mindful is to be aware of yourself without judgment. Noticing my thoughts and the emotions around them helps me understand what needs to be done next.?
花幾分鐘觀察你的想法和情緒。我發(fā)現正念冥想脸哀，尤其是呼吸冥想蹦浦，是一種很好的領悟工具。當我開始打坐時撞蜂，我有一個共同的信念盲镶，即要“正確”打坐，我的頭腦必須完全空白蝌诡。但真正的正念是不加評判地意識到自己溉贿。注意我的想法和它們周圍的情緒有助于我了解下一步需要做什么。?
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Prioritize what’s important?
優(yōu)先處理重要的事情?
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If, while observing, you noticed fear or anxiety around starting (or not finishing) a particular task, pay attention. These emotions are a great indicator of why you’re procrastinating. Whether you think you’re unable to do something well or simply want to avoid having to deal with it at all, use this insight to prioritize your tasks, and make the decision to work on one that seems especially difficult. Remember, the goal is not only to finish a task, but to make it easier to be productive in the future. Accomplishing difficult tasks will bring you the positive feelings necessary to rewire your brain.?
如果在觀察時送漠，您注意到開始（或未完成）某項特定任務時感到恐懼或焦慮顽照，請注意由蘑。這些情緒是你為什么拖延的一個很好的指標闽寡。無論您認為自己無法做好某事，還是只是想完全避免根本不處理它尼酿，請使用這種領悟力來確定您的任務的優(yōu)先級爷狈，并決定去做一個看起來特別困難的事情。請記住裳擎，我們的目標不僅是完成一項任務涎永，而且是讓未來更容易高效工作。完成困難的任務會給你帶來重連大腦所需的積極情緒。?
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Focus on one thing at a time?
一次只專注一件事?
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Once you’ve decided where to begin, focus on how to organize the task into small pieces (SMART goals are a great tool here). Don’t think about multi-tasking — this is single-tasking. Keep your focus on one part of the task at a time to avoid being overwhelmed about the outcome of the final product and the work required to get there.?
一旦你決定從哪里開始羡微，專注于如何將任務組織成小塊（SMART目標在這里是一個很好的工具）谷饿。不要考慮多任務處理——這是單任務處理。一次專注于任務的一個部分妈倔，以避免對最終產品的結果和實現目標所需的工作感到不知所措博投。?
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Jump in?
進入狀態(tài)
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The hardest part of getting started is…getting started. A lot of this is because of the way we judge our thoughts — dismissing our efforts before giving them a chance to develop. Let go of your expectations and judgments and just BEGIN. Sometimes you can find a shortcut to help overcome the initial obstacles to productivity. For instance, templates are a great way to remove the stress of staring at a blank page. Every task likely has a similar hack to ease you into action.?
開始最難的部分是……開始。這在很大程度上是因為我們判斷自己的想法的方式——在給它們一個機會發(fā)展之前就放棄我們的努力盯蝴。放下你的期望和判斷毅哗，開始吧。有時捧挺，你可以找到一條捷徑來幫助克服最初的生產力障礙虑绵。例如，模板是消除盯著空白頁面的壓力的好方法闽烙。每項任務可能都有類似的技巧翅睛，可以讓您輕松采取行動。?
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Take a (timed) break?
休息一下（定時）?
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If you feel yourself getting overwhelmed, take a break. Set a timer for five minutes and do something else. You could return to breathing to clear your mind again, do some jumping jacks to get your blood flowing, or go outside for some fresh air — but do not allow yourself to check the internet or your phone.?
如果你覺得自己不知所措黑竞，請休息一下宏所。將計時器設置為五分鐘，然后做其他事情摊溶。您可以恢復呼吸以再次清醒頭腦爬骤，做一些跳躍運動來讓血液流動，或者出去呼吸新鮮空氣——但不要讓自己查看互聯網或手機莫换。?
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CYA: Celebrate Your Accomplishments?
CYA：慶祝你的成就?
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When your task is finished, pat yourself on the back; you’ve earned some self-esteem. Procrastination is usually a response to the unpleasant feelings associated with a task. Rewiring your brain requires sending yourself different messages. Recognizing that you can move through difficult emotions and accomplish your tasks is crucial to replacing your negative thought patterns. Each success rewires your brain so that the next time you’re faced with a difficult task, you will approach it with more confidence, patience, and focus — and less urge to check your phone.?
任務完成后霞玄，拍拍自己的背，你獲得了一些成就感拉岁。拖延通常是對與任務相關的不愉快感覺的反應坷剧。重新連接你的大腦需要向自己發(fā)送不同的信息。認識到你可以克服困難的情緒并完成你的任務對于取代你的消極思維模式至關重要喊暖。每次成功都會重新連接您的大腦惫企，以便下次您面臨艱巨的任務時，您會更加自信陵叽、耐心和專注地處理它——并且不那么急于查看手機狞尔。?
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Don’t worry about perfection?
不要過度追求完美?
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Once your task is done, let it go. I could write this blog a million times, a million ways, and it would never be perfect — that’s just part of the deal. Accept imperfection, value the effort, and keep moving onto your next task.?
一旦你的任務完成，就繼續(xù)下一個吧巩掺。我可以寫這個博客一百萬次偏序，一百萬種方式，它永遠不會是完美的——接受不完美胖替，重視努力研儒，并繼續(xù)進行下一項任務豫缨。?
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Speaking of perfection, you likely won’t do any of these steps perfectly, but you’ll make progress. With repeated effort, you’ll become skilled at being productive when it matters, just like you became skilled at procrastinating. Be patient and kind to yourself as you grow. And, of course, give yourself a few minutes after you’re done with your task to hop on the internet for that sweet, sweet dopamine rush. Which reminds me, I was so busy writing this that I haven’t checked Facebook all day…?
說到完美，你可能不會完美地完成這些步驟中的任何一個端朵，但你會取得進步好芭。通過反復努力，你會在重要的時候變得富有成效冲呢，就像你變得擅長拖延一樣栓撞。在成長過程中對自己保持耐心和友善。而且碗硬，當然瓤湘，在完成任務后給自己幾分鐘時間，讓自己在互聯網上享受甜蜜恩尾、甜蜜的多巴胺沖動弛说。這讓我想起了，我忙著寫這篇文章翰意，以至于一整天都沒有查看 Facebook ……?
其實你會發(fā)現拖延癥是當今社會年輕人身上很常見的癥狀木人，它同樣也是一種習慣，只是這種習慣比較容易養(yǎng)成而已冀偶⌒训冢克服它的方式可以類比我們擺脫其他壞習慣的方式，例如：你想戒掉每天喝奶茶的壞習慣进鸠，你可以限制自己可以支配的錢稠曼，把錢交給信任的人保管，買必需品的時候才可以動用客年；或者你可以培養(yǎng)另一個好習慣來逐漸替代它霞幅，比如喝養(yǎng)生茶或者鮮榨果汁。同樣地量瓜，你可以用一些任務管理和計時工具相結合的軟件來輔助你不要拖延司恳，類似這種——
或者找到做這件事的興趣和動力，比如找到一個大家一起學習的場所绍傲，激勵你花時間學習扔傅。
在線自習室是疫情之后大家偏好的學習方式，用手機計時同時可以實時看到一起學習的人同樣有學習的動力烫饼，在一定程度上也減少了刷手機掉入會的時間猎塞，就像Brian說的你也可以像擅長拖延一樣變得擅長自律和達成目標。
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