Why We Procrastinate

Almost everyone postpones tasks that they know matter. Students delay essays; professionals delay difficult conversations.

几乎每个人都会推迟自己明知重要的事情。学生拖论文，职场人拖那场难开的谈话。

Procrastination is often mistaken for laziness, yet the two are quite different. Lazy people do not feel uncomfortable about doing nothing. Procrastinators feel terrible.

拖延常被误认为懒惰，但两者其实很不一样。懒惰的人对什么都不做并不感到难受，拖延者却难受得很。

Research suggests the real driver is emotion rather than time management. We avoid a task because it makes us anxious, bored or afraid of failing.

研究表明，真正的驱动因素是情绪，而不是时间管理。我们逃避一项任务，是因为它让我们焦虑、无聊或害怕失败。

The practical solution is to make the first step absurdly small. Sit down and write one sentence. Anxiety drops as soon as the task begins to feel possible.

实际的解决办法是：把第一步变得小到荒谬。坐下来写一句话就好。一旦任务开始显得可行，焦虑就会下降。

One surprisingly effective technique is to decide in advance exactly when and where you will begin. People who specify a time and a place are far more likely to follow through than those who only promise themselves to try harder.

一个出人意料地有效的技巧，是事先决定好你究竟在什么时间、什么地点开始。明确说出时间和地点的人，比只是向自己保证「我会更努力」的人更可能真正执行。

Self-criticism, on the other hand, makes the problem worse. Shame strengthens the very feeling we were trying to avoid, which is precisely how the cycle continues.

而自我责备恰恰让问题更严重。羞耻感会强化我们本来想回避的那种情绪 —— 这正是这个循环得以延续的原因。