ted演讲inside the mind of中英对照
作为一个十几岁的少年，我的父母晚上会出去参加聚会或晚餐，我会对自己承诺利用这个时间来学习。但一旦他们离开，我就发现自己被电视机粘住了，看着情景喜剧和肥皂剧的重播。
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When I was in college, I'd tell mylf that I'd start working on a paper weeks before it was due. But instead, I'd wait until the last minute, cramming all my rearch and writing into a single all-nighter.
当我上大学时，我告诉自己要在作业到期前几周开始写作。但我会等到最后一刻，将所有研究和写作都挤在一个通宵之内。
Even now, as a successful writer and speaker, I still struggle with procrastination. In fact, I'm doing it right now as I write this article. I've been putting it off for hours, checking emails and social media instead.
即使现在，作为一名成功的作家和演讲者，我仍然在与拖延症作斗争。事实上，当我写这
篇文章时，我正在拖延。我已经拖了好几个小时，而是去查看电子邮件和社交媒体。
So why do I procrastinate so much? And why do so many others struggle with it too?
树舌 那么，为什么我这么拖延呢？为什么其他人也会有这个问题呢？
To answer the questions, I started doing some rearch on the science of procrastination. I read books and articles, I watched TED talks and YouTube videos. And what I discovered is that procrastination isn't just a bad habit or a lack of willpower. It's a complex psychological behavior with deep roots in our brains.
为了回答这些问题，我开始研究拖延症的科学。我读了许多书籍和文章，看了TED演讲和YouTube视频。我发现，拖延症不仅仅是一种不良习惯或缺乏意志力。它是一种复杂的心理行为，深深扎根于我们的大脑中。
哥特式风格 At the heart of procrastination is something called the 'temporal motivation theory.' This theory suggests that our brains have two different systems for evaluating rewards. The first is the 'rational system,' which evaluates the long-term benefits of an action. The co
nd is the 'emotional system,' which evaluates the immediate pleasure or pain of an action.
拖延症的本质是一种叫做“时间动机理论”的东西。这个理论认为，我们的大脑有两个不同的系统来评估奖励。第一个是“理性系统”，它评估一个行为的长期利益。第二个是“情感系统”，它评估一个行为的即时快乐或痛苦。
When the two systems are in conflict, the emotional system usually wins. That's becau it's more powerful and more primitive than the rational system. It's the same reason why we eat junk food instead of salad, or watch TV instead of exercising.
当这两个系统发生冲突时，情感系统通常获胜。这是因为它比理性系统更强大、更原始。这就是为什么我们选择吃垃圾食品而不是沙拉，或者看电视而不是锻炼的原因。
峨眉山海拔 So when we procrastinate, we're esntially doing something that feels good in the short term (like checking social media) instead of something that's good for us in the long term (like working on a project).
因此，当我们拖延时，我们实际上正在做一些短期内感觉良好的事情（比如查看社交媒体），而不是长期对我们有益的事情（比如工作在一个项目上）。手机流量用不了是怎么回事
But why do some people procrastinate more than others? The answer is that it has to do with our individual differences in 'lf-regulation.'
但为什么有些人比其他人更容易拖延呢？答案是，这与我们个体间“自我调节”的差异有关。
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Self-regulation is the ability to control our thoughts, emotions, and behaviors in order to achieve our goals. Some people are naturally better at it than others. And tho who struggle with lf-regulation are more likely to procrastinate.
自我调节是控制我们的思想、情绪和行为以实现我们的目标的能力。有些人天生比其他人更擅长这个技能。而那些在自我调节方面有困难的人更容易拖延。
But here's the good news: lf-regulation is a skill that can be learned and improved. And there are many strategies and techniques that can help us overcome procrastination.
但好消息是：自我调节是一种可以学习和提高的技巧。有许多策略和技巧可以帮助我们克服拖延症。
For example, we can break tasks into smaller, more manageable chunks. We can t specific goals and deadlines for ourlves. We can minimize distractions and create a work environment that's conducive to productivity.
蔬菜王国 例如，我们可以将任务分成更小、更可管理的块。我们可以为自己设定具体的目标和截止日期。我们可以将干扰最小化，创造一个有利于生产力的工作环境。
And perhaps most importantly, we can learn to recognize and manage our own emotions. By understanding the underlying caus of our procrastination, we can develop strategies to overcome it and achieve our goals.
或许最重要的是，我们可以学会认识和管理自己的情绪。通过理解我们拖延的根本原因，我们可以制定克服它并实现我们的目标的策略。
