’Just do it！’
Or — the subtle art of procrastination
“说干就干”—— 拖延症的微妙艺术
A地震了怎么办 Procrastination, a kind of chronic time—wasting， has long been dismisd as an innocuous human foible。 Rearchers are now beginning a more sober examination of this practice, however, and there may be good reason for doing so: twenty per cent of Americans now admit to suffering from procrastination， a fifteen per cent jump from 1970。 Rearchers are bemud as to what explains this sharp ri in the figures， but there is no doubt that procrastination is wreaking havoc on people’s lives。 One side effect is perhaps the most predictable： procrastination hampers academic and work commitments as sufferers fail to meet deadlines or achieve their goals。 But there are other costs too。 In shifting burdens of responsibility onto others and reneging on their promis, procrastinators undermine relationships both in the workplace and in their private lives， all of which takes a toll on their well—being. In one study, over the cour of a me
ster， procrastinating university students were noted to be suffering from notably weaker immune systems， more gastrointestinal problems， and higher occurrences of insomnia than their non-procrastinating peers。
拖延症，是一种慢性的时间浪费，已经作为一种无害的人性弱点得以解放。但是研究者现在又在对其进行一项更为慎重的试验。因为如今有20％的美国人承认他们有拖延症这一习惯,这一比例与1970年相比提高了15%。研究者们对于如何解释这一飙升的数据非常困惑，但毫无疑问的是，拖延症正对人们的生活造成极大的破坏。拖延症最明显的副作用应该是,人们因为拖延症错过了最后期限或未能达到目标而降低了对学术和工作的热忱。除此之外,还有其它代价。在把责任压力转换到别人身上和违背承诺的过程中，拖延症患者对其工作场上和私人生活中的人际关系都造成了伤害，而这些都会降低他的生活幸福指数。一项研究表明,经过一个学期的课程之后，有拖延症的学生比起那些没有拖延症的学生，拥有更差的免疫系统，更多的胃肠道疾病,和更高频率的失眠。
B Is there hope for procrastinators？ Everyone admits it’s a difficult demon to beat, but
a few lf-styled procrastination coaches have developed strategies to that end. Although evidence for their efficacy is largely anecdotal at this stage， some of the strategies at least offer promising avenues for future rearch.
那么,拖延症患者还有希望吗?每个人都清楚要得改观，实属不易。但是,有几个自称是拖延症导师的人研究出一套策略。虽然关于其效果的证据在这个阶段还不够充分,但至少其中的一些策略为未来的研究开辟了一条明亮的大道.
C Career counllor Amy Sykes focus on the basics。 Firstly, she says, embrace peer pressure. Many weight loss and lf-help groups encourage individuals to hold themlves accountable to a wider circle of their peers, and Sykes believes this social safety net can be harnesd just as successfully by procrastinators。 A change in perspective is also considered vital. 'When we want people to do something for us， we really ll it to them,’ Sykes obrves. 'But when we need to do it ourlves, we focus on all the reasons we don't want to.’ Instead， she argues, we should pique our own interest and find ways to make our important projects more attractive — by turning them into little
competitions or fact—finding missions, for example. If all el fails， Sykes believes we must recompen ourlves for our troubles， ideally with little treats upon finishing a task. 'It doesn’t need to be big,’ she says. 'Pancakes, a hot bath, or an episode of your favourite television show could all do the trick.’
修正修润
最大的猪 职业顾问Amy Sykes非常重视基础原则.她说，首先要拥抱来自同伴的压力。许多减肥和自助团体都鼓励个人对同伴中更多的人负责。Amy Sykes坚信，这种社会安全网也可以被拖延症患者很好地运用.同时，看法的改变也至关重要。Amy Sykes注意到:当我们想要别人为我们做一件事的时候，我们努力宣扬这件事的好处、重要性等等；但是当我们需要自己亲自做它的时候，我们却重点关注我们不想做它的理由.由此,她主张我们应该激起自己的兴趣，并设法使我们的工作变得更加吸引人，比如把它们变成一些小型竞赛或者找寻真相的任务。如果所有的方法都失败了,Amy Sykes也坚持认为我们应该为遇到的困难补偿自己，最理想的就比如针对每完成的一个任务都款待一下自己.她说：“这种款待不用太隆重--一块薄煎饼，一次热水浴，一集自己喜欢的电视剧—-这些都足以犒劳自己。"
cad激活教程D Though the tips may be a little too garden variety① for some, others have thought
up more cunning twists on the human psyche. One such approach was developed by the crime writer Raymond Chandler， who built his strategy on a basic yet critical obrvation: procrastinators rarely sit about completely inactively, but rather tend to engage themlves in uful but less pressing tasks: vacuuming behind the bed, cleaning out the fridge， washing the windows and so on. The result is that they 'cheat’ themlves into experiencing feelings of productivity and satisfaction that offer further distraction from the original project。 Chandler’s method， which he successfully ud to help himlf write detective stones， involves tting aside a period of time in which the procrastinator may do one of two things: absolutely nothing or work on the project that he or she wishes to complete。 Sitting still, without the satisfaction of busying himlf with less urgent tasks， Chandler slowly felt the itch of tedious monotony sink in. Within five or ten minutes， this itch had become intolerable, and he felt compelled to begin writing his stories。
手工折纸教案>毕业生自我推荐表 尽管这些建议对于一些人来说可能会有点太过普通，但其他人则对人类心理有着更为巧妙的发现.这其中的一个就由推理小说家雷蒙。钱德勒提出，他将自己的理论建于既基础又
批判的研究之上：拖延症患者很少呆坐着什么也不干；事实上,他们更倾向于从事有用但又不那么有压力的工作，比如用吸尘器打扫床后的空间，把冰箱腾空打扫干净，擦洗窗户等等.这样的结果就是，他们让自己陷入一种劳动感和满足感的体验之中。而这种体验，又使得他们更加远离最初的目的。钱德勒的方法，曾被成功地用于帮助他自己写侦探小说.这种方法涉及到留出的一段时间，而在这段时间里，拖延症患者将做以下两件事中的一件：完完全全地什么都不干，或者从事于他想要完成的工作。当呆呆地坐着,并且没有忙于那些不太紧急的任务的满足感的时候，钱德勒慢慢地感觉到一种令人厌烦的枯燥乏味，5—10分钟后，这种枯燥就变得难以忍受，他就迫使自己开始写作。
汽车发动机构造与维修E Another procrastinator， professor of philosophy John Perry, developed his strategy against procrastination bad on esntially the same insight as Chandler's - that procrastinators are actually quite good at doing 'marginally uful' tasks, just not the tasks they really ought to be doing. He thus surmid that the enemy of successful task completion is not, in fact, that great engine of productive activity - procrastination itlf — but rather how we order our projects in the hierarchy of urgency. If a procrastinator needs to finish an assignment before 8 o’clock the following morning, for instance, he is likely to
find himlf sharpening pencils instead。 ’But if all the procrastinator had left to do was to sharpen some pencils,’ Perry obrves, ’no force on earth could get him to do it.' The key to this approach is to rank one's priorities， then bump the most urgent tasks a little further down and place at the top some potentially daunting and important-sounding projects which are ultimately not all that esntial。 If the student with the essay deadline can convince himlf he absolutely must reorgani his email box, or finish reading that old， dusty novel he only got halfway through， then suddenly the essay deadline is going to em a far superior option。
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