生活英语听力文章：克服拖拉的坏习惯
攻克拖延症
We all procrastinate at some time or other—it’s part of being human. We frequently put off doing things that we know we should do for a multitude of reasons. In today’s lesson you will learn why most people procrastinate and how to overcome procrastination and become a Do-It-Now person.
偶尔我们都会做事拖延---这是人性中的一部分。我们经常找大堆的理由将我们该做的事情一推再推。今天的经验之谈你将会弄清为什么大多数人都爱拖延，以及如何攻克拖延症，而成为做事干净利索的人。
Why Become a Do-It-Now Person?
为什么要成为干脆利索的人呢?
The most valuable benefits of being a person who performs responsibilities in a timely manner include an improved self-image and stronger self-confidence. In our careers, we will be more respected, produce at a higher level, and be offered opportunities for advancement. In our personal lives, we will enjoy more meaningful relationships, be a better example to our children, and find greater fulfillment from life.
一个人做事干脆利索的最大益处包括完善自我形象和增强自信两个方面。这使我们在工作中更受尊重，有更高的水准的表现，甚至拥有更多的升迁机会;(同时)也令我们在个人生活中，享受更有意义的人际关系，给孩子做更好的榜样，从生活中找到更大的满足感。
On the other end of the spectrum, when you consistently put things off and fail to follow through with your responsibilities and commitments, the results can be devastating. Common effects include depression, guilt, poor productivity, social disapproval, unemployment, reduced wages, and low self-worth.
相反地，当你不断地拖延了事，甚至无法尽到自己的职责和义务时，这一切的后果会是毁灭性的。常见的后果有：精神抑郁，自责，效率低，不爱社交，失业，降薪，甚至自我价值的贬低。
Procrastination is the deferment of tasks to a later time. Because of the simplicity of the definition, one might think the solution is also simple—to do what you know you should do even though you don’t feel like doing it. But, it’s not that easy for many people.
拖延症是将任务拖到晚些时候去做。这样的定义听起来很简单，人可能会认为想解决这个问题也不难——即便是不愿意的事情，你也只要去做就好了。但是，这对于很多人来说可不容易。
Common Causes of Procrastination
拖延症的常见诱因
The first step in overcoming procrastination is to understand why you procrastinate. If you don’t understand something, you can’t control it. If you can’t control it, you can’t change it.
想战胜拖延症，第一步应应该明白为什么你会做事拖延。如果你不了解一件事，那你就无法控制它;如果你不能控制它，那你就不能改变它。
Let’s take a look at some of the main causes of procrastination. Make a note of the one’s you feel are at the root of your problem.
让我们来看看导致拖延症的一些主要因素。注意哪些是你的问题之根本所在。
Feeling another time would be better. You believe that tomorrow you will be fresher and better prepared to do it.
感觉换个时间做会更好些。你相信明天你会更精力充沛，可以准备得更好。
Poor planning. You underestimate how long something will take. This is a common problem when taking on unfamiliar projects and responsibilities.
没计划好。你低估了完成一件事所需要的时间。这种情况在你完成所不熟悉的项目和工作时会经常出现。
Fearful of the outcome. Your fear of rejection or disapproval, of failure or even success keep you from tackling the job.
为结果担忧。你对于回绝或反对的担心，对于失败甚至成功的担心都会阻碍你完成任务。
Feeling overburdened. Discouragement, anxiety and stress are results from feeling overwhelmed and out of control and can cause you to procrastinate.
感觉压力太大。沮丧、焦虑以及压力来源于你的挫败感和失控感，而且它们会导致你停滞不前。
Lack of confidence. You have a low evaluation of yourself and your abilities; you avoid accepting/doing an assignment.
缺乏自信。你对于自己和自身能力的期望值很低，你逃避接受或执行任务。
Poor concentration. You find it difficult to stay focused on the job until it is complete.
Feeling uncomfortable. You tend to put off activities that make you feel stretched beyond what you have done before. You prefer to stay in your comfort zone.
注意力不集中。在完成任务的过程中你发现很难保持注意力的集中。感觉不舒服。当你从事没做过的事情时你感觉捉襟见肘，就想要拖延。你喜欢待在自己的安逸圈里。
Inadequate motivation. The outcome is not truly important to you so you’re not motivated to start the task.
动机不够。结果对你来说不是那么重要，所以你没有足够的动机去开始这项任务。
Fulfilling your beliefs. You believe you are a procrastinator, so you live up to your expectations of yourself.
执行信念。你相信自己是一名懈怠的人，所以你“要对得起这个身份”。
Methods for Overcoming Procrastination
摆脱拖延症的方法
Once you identify the cause of your procrastination, you then need to identify one or more solutions that will allow you to take control of your responsibilities and commitments and do them in a timely manner. Here are some solutions that will help all of us be more disciplined in doing what we should do.
一旦你确认了导致自己做事拖延的原因，接下来你就一定要尽快地找出一个或更多的方案来帮助自己履行(工作学习或生活的)责任和义务。下面是一些有效的方法能够帮我们所有人更自律地做自己该做的事。
Get clear on what’s important to you. Make sure the things you are pursuing are things that are deeply important to you. Then spend your time pursuing them and saying no to the things that aren’t important.
弄清楚什么事情对你来说是重要的。确保你所追逐的真得对你有很深的意义。然后你花时间去实现它们，同时撇下那些不重要的事情。
Believe you can. Refuse to believe anything negative about yourself or your abilities. You are an amazing creation. Adopt the attitude that you can do anything you put your mind to, because you can.
相信你能做到。拒绝轻信那些对自我或自身能力有负面影响的事物。你是一个奇妙的存在。要接纳这样一个态度，即只要你用心就一定能做好，因为你真的可以做到。
Work from a prioritized Daily To-Do List One of the best ways to overcome procrastination is to get organized and start keeping a prioritized To-Do List. After you complete your list, make a commitment to yourself that you will work the list in priority sequence and not skip over any tasks.
要想遵从每日优先待办事项表来战胜你的拖延症，首先你得有这样一张优先待办事项表。当你安排好你的这张表，你一定要向自己承诺严格按照表上的优先顺序来完成任务，不得跳过任何项。
Break big projects down into small manageable pieces. If you have a project to complete, start by breaking it down into bite-sized pieces. When all the individual components have been identified, put them into a logical priority sequence and get started.
将那些大项目分解成更容易管理的小片段。如果你有一个项目要完成，要着手于将它分配成若干小项目。当你敲定了所有的小组成部分，将它们按照一定逻辑优化编排，并开始实践。
Learn how to plan and organize projects. When you have a project that will require one or more hours of your time, block out time in your schedule to work on the project. This allows you to focus on your work without distractions.
学会如何规划和组织项目。当你有一个项目是你需要花一个甚至更多小时去完成时，在你的日程表中编排好完成该项目的具体时间段。这能让你专注于工作而不分心。
Do the easy things. Start doing the easy things that will build your confidence such as answering your email, taking out the overflowing garbage, and making the bed. As you build your confidence in doing the little things, you will feel more confident and motivated to do the bigger things.
先做容易做的。着手于那些容易做的事情能帮你建立自信，比如说回复邮件，倒掉一堆垃圾，甚至是整理床。当你通过完成小事建立起自信时，你会越发自信，并且更有动力去做大的事情。
Push yourself outside your comfort zone. As Dale Carnegie said, “Do the thing you fear to do and keep on doing it… that is the quickest and surest way ever yet discovered to conquer fear.”
逼自己走出舒适圈。正如戴尔-卡耐基说的，“做你所害怕做的事并坚持下去……这才是你征服恐惧的最快而有效的方法。”
Encourage yourself. When you push yourself to do something you know you should do but don’t feel like doing, congratulate yourself. Become your biggest fan.
自我鼓励。当你迫使自己做你不想要做的事情时，为自己欢呼，成为自己最大的粉丝。
Make a commitment to overcome procrastination. If you really want to win the procrastination battle to advance your life personally and professionally and improve how you view and feel about yourself, make the commitment that you will become a Do-It-NOW person.
向自己发誓一定要克服拖延症。如果你真的想在这场与拖延症较量的战役中赢得更进取的个人与职业上的自我认知，那就要对自己宣誓成为一个马上行动的人。
My Challenge
我的挑战
Print out this lesson and study it. Spend some quiet time thinking about why you procrastinate and what led to the problem. When you feel you are clear on your reasons, put into writing the steps you are committed to take to overcome procrastination. Then push yourself harder than you have ever pushed yourself to do the things you know you should do when you should do them. It won’t be easy but, with focus and determination, you can do it.
将这次的功课打印出来，研学一下。花一些时间安静地思考自己为什么会做事拖延，是什么导致了这个问题。当你感到原因已经很明确时，将你决心采取用以攻克拖延症的方法写下来。然后迫使自己比以往都更努力地做那些你一直就该做的事。这不会很容易，但是只要你专心、坚定，你就能够做到它。
