现象
在现实生活中，这样的事屡见不鲜，①堆成小山的脏衣服想洗却一直没动手;④明知马上要交作业，却还在玩游戏、晒照片、在各大论坛看帖子，直到最后一刻才不得不开始工作;⑤期末考试临近，却不愿碰专业书本或文献一下，甚至哪怕deadline就在几天之后，这样的人有一个共同的名字——“拖延症患者”
定义
拖延症（procrastination）指的是非必要、后果有害的推迟行为。取意“将之前的事情放置明天”。目前这个词并不是一个严格的心理学或医学术语，但拖延现象现已成为管理学家和心理学家研究的一个重要课题
问题存在
中国青年报的一项网上心理调查结果显示，2250名被访者中，有72.8%的人坦言自己患上了拖延症。其中14.0%的人觉得自己的额拖延症“非常明显”，41.5%的人觉得“比较明显”，仅7.3%的人觉得自己没有拖延症
美国和加拿大的统计数据表明，70%的大学生存在学业拖延的状况，普通人中也有20%的人每天出现拖延行为。按照这个数据推算，全球有近10亿人患有拖延症。
the results of an online survey of psychological made by china youth daily, show that 2250 respondents, 72.8% of people admitted that they are suffering from procrastination.of which 14.0% feel that their amount procrastination very clear, 41.5% of people think obvious, only 7.3% of people feel that they do not have delay disease.the u.s.and canada statistics show 70% of college academic procrastination condition exists, also 20% ordinary people have daily delays behavior.according to this data, nearly 1 billion people worldwide suffer from procrastination. 拖延症的特点
1.没有自信。因为每次完成任务都达不到自己最高的能力，对自我能力的评估会越来越低。
2.我太忙。我一直拖着没做是因为我一直很忙。
3.顽固。你催我也没有用，我准备好了自然会开始做。
4.操控别人。他们着急也没用，一切都要等我到了才能开始。 5.对抗压力。因为每天压力很大，所以要做的事情一直被拖下来。
1 lack of confidence.because each task is not up to the highest ability, the ability 2 i am too busy.i don’t have it done is dragging because ive been busy. 3 stubborn.your urge on me has no use, i will be ready to start doing naturally.4 manipulate others.their worry is usele, all things will not begin before my appearance. 5.against preure.every day a lot of preure to be faced so that something has to be dragged down. 分析原因
一个人认为自己5天之内可以做完一件事情，所以在离期限还有15天的时候一点不着急，直到最后只剩5天了才开始。 这种紧迫感和焦虑往往促发人的斗志，会让自己觉得，自己只有在压力状态下才有做事情的状态。最后拿到成绩的时候，成绩往往不是很差，这样子就强化了自己最适合在deadline之前短期高压的状态下工作的心态，并且对以后的行为不断进行自我暗示, 即使结果不好，我也可以说，那是因为我没尽全力，如果我真正努力，肯定会结果很好的 1．完美主义。所有事情都要达到一个很高的境界，要一次做好，所以不愿意匆匆忙忙开始，要万事俱备才行。
3．容易颓废。任务太难了，别人都不需要做我干吗要做，不能忍受持续做这件事情，等明天再做吧。但是往往明天到了，心里还是不高兴做，又继续往后推 4懒散 总觉得时间充足，认为在最后可以一口气完成 性格本身拖拉，意志力不强
someone thinks he can finish within five days of the thing, so it is not in a hurry when there are 15 days away from the deadline, and their will not start until only five days left .this sense of urgency and anxiety often trigger peoples morale, they think they can only to do things under preure.the examination, for example, the final results are often not very poor, so students will strengthen their work in the short term under high-preure before the deadline, even if the result is not good, they can also say, that is because i did not do my best, if i really work, the results will certainly be good.psychological experts think the following are the reasons for people’s procrastination 1.perfectionism all things have reached a very high level, so they do not want to have a rush beginning, everything should be ready for the job. 解决问题方案
1、分类：生活中肯定会有一些突发性和迫不及待要解决的问题。成功者花时间在做最重要，而不是最紧急的事情。把所有工作分成急并重、重但不急、急但不重、不急也不重四类，依次完成。
1, category life will certainly be some unexpected and can not wait to solve the
三、互相监督 找些朋友一起克服这个坏习惯，比单打独斗容易得多。
四、设定更具体的目标, 把大任务分成小任务。
如果你的计划是“我要减肥，保持好身段”，那么这个计划很可能流产。但如果你的计划是“我每周三次早上七点起床跑步”，那么这个计划很可能被坚持下来。所以，你不妨把任务划分成一个个可以控制的小目标。
五、不要给自己太长时间
心理专家弗瓦尔发现，花两年时间完成论文的研究生总能给自己留一点时间放松、休整。那些花三年或者三年以上写论文的人几乎每分钟都在搜集资料和写作。所以，有时候工作时间拖得越长，工作效率越低。
4, set a more specific goal, cut the big task into smaller tasks. if your plan is i want to lose weight and maintain good posture, then this program is likely to abortion.but if your plan is, i get up at seven in the morning and three times a week running, then this program is likely to be persevered.so, you may divide the task into small target that can be controlled. 5, do not give yourself too much time 现象
在现实生活中，这样的事屡见不鲜，①堆成小山的脏衣服想洗却一直没动手;④明知马上要交作业，却还在玩游戏、晒照片、在各大论坛看帖子，直到最后一刻才不得不开始工作;⑤期末考试临近，却不愿碰专业书本或文献一下，甚至哪怕deadline就在几天之后，这样的人有一个共同的名字——“拖延症患者”
定义
拖延症（procrastination）指的是非必要、后果有害的推迟行为。取意“将之前的事情放置明天”。目前这个词并不是一个严格的心理学或医学术语，但拖延现象现已成为管理学家和心理学家研究的一个重要课题
中国青年报的一项网上心理调查结果显示，2250名被访者中，有72.8%的人坦言自己患上了拖延症。其中14.0%的人觉得自己的额拖延症“非常明显”，41.5%的人觉得“比较明显”，仅7.3%的人觉得自己没有拖延症
美国和加拿大的统计数据表明，70%的大学生存在学业拖延的状况，普通人中也有20%的人每天出现拖延行为。按照这个数据推算，全球有近10亿人患有拖延症。
the results of an online survey of psychological made by china youth daily, show that 2250 respondents, 72.8% of people admitted that they are suffering from procrastination.of which 14.0% feel that their amount procrastination very clear, 41.5% of people think obvious, only 7.3% of people feel that they do not have delay disease.the u.s.and canada statistics show 70% of college academic procrastination condition exists, also 20% ordinary people have daily delays behavior.according to this data, nearly 1 billion people worldwide suffer from procrastination.拖延症的特点
1.没有自信。因为每次完成任务都达不到自己最高的能力，对自我能力的评估会越来越低。
2.我太忙。我一直拖着没做是因为我一直很忙。
3.顽固。你催我也没有用，我准备好了自然会开始做。
4.操控别人。他们着急也没用，一切都要等我到了才能开始。 5.对抗压力。因为每天压力很大，所以要做的事情一直被拖下来。
2 i am too busy.i don’t have it done is dragging because ive been busy. 3 stubborn.your urge on me has no use, i will be ready to start doing naturally. 4 manipulate others.their worry is usele, all things will not begin before my appearance. 5.against preure.every day a lot of preure to be faced so that something has to be dragged down. 分析原因
一个人认为自己5天之内可以做完一件事情，所以在离期限还有15天的时候一点不着急，直到最后只剩5天了才开始。 这种紧迫感和焦虑往往促发人的斗志，会让自己觉得，自己只有在压力状态下才有做事情的状态。最后拿到成绩的时候，成绩往往不是很差，这样子就强化了自己最适合在deadline之前短期高压的状态下工作的心态，并且对以后的行为不断进行自我暗示, 即使结果不好，我也可以说，那是因为我没尽全力，如果我真正努力，肯定会结果很好的
1．完美主义。所有事情都要达到一个很高的境界，要一次做好，所以不愿意匆匆忙忙开始，要万事俱备才行。
3．容易颓废。任务太难了，别人都不需要做我干吗要做，不能忍受持续做这件事情，等明天再做吧。但是往往明天到了，心里还是不高兴做，又继续往后推 4懒散 总觉得时间充足，认为在最后可以一口气完成 性格本身拖拉，意志力不强
someone thinks he can finish within five days of the thing, so it is not in a hurry when there are 15 days away from the deadline, and their will not start until only five days left .this sense of urgency and anxiety often trigger peoples morale, they think they can only to do things under preure.the examination, for example, the final results are often not very poor, so students will strengthen their work in the short term under high-preure before the deadline, even if the result is not good, they can also say, that is because i did not do my best, if i really work, the results will certainly be good.psychological experts think the following are the reasons for people’s procrastination 1.perfectionism all things have reached a very high level, so they do not want to have a rush beginning, everything should be ready for the job. how to get rid of procrastination? 如何摆脱拖延症？
1.stop thinking.start doing.停止东想西想，立即采取行动
tomorrow is often the busiest day of the week.——spanish proverb“明天总是一周中最忙的一天。”——西班牙谚语
stop thinking.start doing.停止东想西想，立即采取行动。
a bit of planning can certainly help you to achieve what you want to achieve.a lot of planning and thinking tends to have the opposite effect.有点计划确实有助于实现
目标，但若思虑并计划太多，则会适得其反。
such a thing does of course not exist.but as long as you work on that plan you can protect yourself. 毋庸置疑，这种事压根儿就不存在。其实，只要坚持实行一个计划，你也能保护好自己免受拖延症后果之苦。
2.don’t blow a task out of proportion.不要过犹不及 by over thinking and putting things off you are not only trying to protect yourself from pain.you also make mountains out of molehills.思虑过头或不断拖延推迟并不能使你免受痛苦。你只是小题大做罢了。
the quotes above are so true it isnt even funny.the more hours and days you put something off the worse it grows in your mind.前面那句谚语确实是至理名言啊。拖延时间越久，你受到的煎熬就越大。
because you are dwelling on it.and so it expands in your mind.and since you are putting it off you are probably thinking about it in a negative way.因为你总是止不住去想，脑子里全是这事儿；而且因为这事儿被一拖再拖，你的情绪也跟着消极起来。 so plan a little and then take action.所以还是把计划定小一些，然后采取行动吧。 3.just take the first step.只需迈出第一步
when you start to look too far into the future any task or project can seem close to impoible. 如果你目光太远，那么任何任务或项目看上去几乎都无法达成了。
then you just focus on taking the first step today.that is all you need to focus on, nothing else. 然后，你只需全心全意做好第一步就行。没错，别管其他的，只看第一步。 by taking the first step you change you mental state from resistant to hey, im doing this, cool. 开始了第一步后，你的心理会从抵触变成“嗨，我已经开始啦，还不错嘛 4.start with the hardest task of your day.从最棘手的任务着手。
maybe you have an important call to make that you also fear might be whatever it may be, get it out of your way the first thing you do.不管是什么任务，都请立马动手处理吧。
if you start your day this way you will feel relieved.you feel relaxed and good about yourself.如果每天先处理棘手任务，你将大大松一口气、放松且自我感觉良好。 and the rest of the day – and your to-do list – tends to feel a lot lighter and easier to move through.it’s amazing what difference this one action makes.接下来你的任务清单也更容易搞定。只需采取小小行动，你将发现效果大有不同！
5.just make a decision.any decision.只需下定决心，任何决定都行。
we feel bad when we sit on our hands and dont take action because its unnatural.the natural thing is to be a decisive human and take action.当我们干坐着什么也不做时，情绪会变得很坏，因为这是有违天性的。我们的天性就是不断作出决定、采取行动。 what you do always sends signals back to you about who you are.sure, doing affirmations where you say to yourself that you are confident can help you.你所做的事能反映出你是个怎样的人。自然，当你暗示自己自信时，也确实能产生积极效果。 but taking the confident actions you want to take over and over again is what really builds your self confidence and a self-image of you being a confident person.只有反复不断地采取自信行动，才能真正塑造你的自信心，让你成为一个自信的人。 6.face your fear.直面内心恐惧。
i think this is true.its easier to live on that someday„ thought.its harder to just take action.我觉得这一点很正确：人们很容易陷入“将来某一天??”的思维模式，却很难拿出行动来。
to risk looking like a fool.to make mistakes, stumble and not avoid that pain.to take responsibility for your own life.请像傻瓜一样去冒险吧，请去犯错误、去碰壁、去经历痛苦吧。你要为你自己的人生负责。 7.finish it.坚持完成。
but not finishing what you have started can also leave you in a sort of negative funk.你会感到疲倦或压力重重，有时你甚至也搞不懂到底怎么了。
you feel fatigued or streed and sometimes you don’t even know why.it’s like someone zapped your inner power.就好像有什么东西掏空了你内心的力量一样。 if that is the case, go over tasks and projects what you are currently involved in.如果你遇到了这种情况，那就去回顾一下自己已经着手的任务或项目吧。
