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拖延症 procrastination

什么是拖延症

推迟 delay / postpone中性/理性的

e.g. The program has faced several setbacks and delays. 项目推进过程中屡遭挫折与延期。e.g. They postponed leaving because of the weather. 他们因天气原因而延期离开。

拖延 procrastinateanxiety 焦虑 + irrationality 非理性 + guilt 负罪感e.g They oftentimes procrastinate so terribly that they have done nothing before they go to bed. 他们经常会拖延，有时在睡觉之前他们发现自己没干什么事情。

拖延症的原因

环境因素 Environmental factorsinformation explosion  信息爆炸electronic devices such as mobile phones and computers 电子设备（手机、电脑）

目标任务因素：Target and Task Factorslack the certainty of success  缺乏成功的把握

个体差异因素 Individual differencebe afraid of failure  害怕失败 a lack of self-confidence 不自信 lack the motivation to act 缺乏行动力 perfectionism 完美主义

如何克服拖延症

触发点 the triggerrecognize the stressors 找出导致拖延的压力 manage the stress levels 管理压力水平 

行为模式the patterncount down from 5 to 1force to work for just 5 minutesget started overcome the habit of avoiding work