双语知识创作者
许多现代人患有严重的“拖延症”，每次完成一个任务都拖到最后才完成。那么，对于这种“拖延症患者”，我们该怎么用英语形容呢？
“拖延症”在英文中一般用procrastination来描述。Procrastination是一个名词，可以表示“拖沓、拖延”。procrastination拖延症的英语非常的长，词中有个来自于拉丁语的词根cras，用来表示就是“明天”。
我们都知道有一句古诗叫“明日复明日…万事成蹉跎。”所以这个单词就用来表示“拖延症”。
什么是拖延症？(What is procrastination? )
所谓拖延，就是缺乏对自我的管理，从情绪到时间, 指在能够预料后果有害的情况下，仍然要把计划要做的事情往后推迟的一种行为，是一种普遍存在的，有害的自我调节失败的形式 一般在职场中常见
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
我们看下美国美国南康涅狄格州立大学的心理系教授的解读
从行为心理学的角度出发，美国南康涅狄格州立大学的心理系教授詹姆斯·马则认为，拖延是“与自我控制对立的冲动”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".
他还发现，当需要在两个任务之间做出选择时，研究对象往往宁愿选择不太紧急的那一个，虽然那项任务更繁重，但拖延更有愉悦感。
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状呢？What are the symptoms of procrastination？
1.缺乏自信，不自律 Lack of self-confidence and self-discipline
在工作或学习中遇到过困难的人，遇事就会产生逃避的心里，能躲一时算一时，长期以后就会产生拖拉的症状.
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.对自己撒谎,爱幻想Lie to yourself and love fantasy
拖拉的人面对工作，珲充满幻想，总觉得“明天更适合做”高估自己，所以没有实际行动.
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
缺乏干劲，高估自己Lack of motivation and overestimate yourself
拖延症者对于工作或者学习，没有积极主动的心里，觉得每天做这样的事情毫无意义，便会产生反感，做事能拖则拖.
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
怎么样客服拖延症 How to overcome procrastination
给自己鼓励，告诉自己是个有优秀的人
Encourage yourself and tell yourself that you are an excellent person
人们自我暗示的力量十分强大，一旦给自己设定成为拖延者，做什么事情都会渡上拖延的影子，工作任务会一直拖，拖到不能拖为止
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
要告诉自己我从未有过拖延症，我很棒，应该马上解决这个问题，自己鼓励，才有接下来战胜困难的动力。
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.
举个例子，维克多·雨果在写作时会脱掉衣服，并让管家代为保管，这样他就无法外出，能集中精力在写作上。
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.
这一原理同样可以应用到学习中。找出身边干扰学习的因素，尽量远离它们，比如手机、电脑和电视。需要在电脑上学习的同学可以尝试断开网络，等任务完成后再打开。
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.
树立价值感：完成任务是对自己价值的体现Establish a sense of value: completing tasks is the embodiment of one's own value
个体心理学认为，人类行为以目的威导向，所有行为的首要目标都是在一定的社会环境中追求归属感和价值感.
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
树立价值感就是告诉自己完成任务的诱惑力，让我们尽全力去做好这些事情
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
有效计划制定一周计划，和月度计划，把难办的事情细分化，优先重要事项，给任务分级别.
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•西里洛于1992年创立的一种简单的时间管理法，可以提高工作学习的效率
Tomato working method is a simple time management method founded by Francisco cyrillo in 1992, which can improve the efficiency of work and learning
在番茄工作法中一个番茄等于25分钟的努力，你的基本承诺是花25分钟，尽可能的努力做好，当然这个25分钟不是固定，你也可以根据你的情况自行设定，一但设定了成功了，至少要坚持两周，让他成为习惯；
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;
如果在一个番茄钟提前完成的任务，你可以将剩下的时间把看过的东西重新复习一遍。
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调节。所以不要一味专注于工作，适当的休息也是很重要的，休息的时候不要继续计划或者切换计划，如果要切换计划也要视计划的重要性。
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.
那么休息的时候该怎么做呢？一般我们有两个休息时间一个是间断性的休息时间，另外一个是阶段性的休息时间（一般以4个番茄钟为一组），休息阶段一定不要思考，发发呆，走动一下都可以。如果实在困了，就打个盹.
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
拖延是一种普遍存在的现象，一项调查显示大约75%的大学生认为自己有时拖延，50%认为自己一直拖延。
希望通过这篇文章，能够让大家对自我有一个分析，对拖延症说NO.
作者关注WX:饰途英语
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