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2020年即將過去，這一年是不是還有拖延未做的事情？在剩下的半個月裡，告別拖延症，合理規劃任務，不留遺憾。讓我們一起收拾好心情，迎接新的一年！
Do you consider yourself a procrastinator?
你認為自己是個拖延者嗎？
Do you ever find that despite having a ton of work to do, you end up distracting yourself with unrelated conversations, random videos or maybe even chores?
你有沒有發現，儘管有很多工作要做，但你最終卻因無關的談話、隨機的視頻甚至是瑣事而分散了自己的注意力？
Procrastination is a very common behavior where people end up doing something at the last minute, despite having plenty of time beforehand.
拖延是一種非常普遍的行為，儘管事先有很多時間，但人們最終會在最後一分鐘做某件事。
But, it might not be a sign of laziness or an inability to concentrate.
但是，這可能不是懶惰或無法集中注意力的表現。
In this video, we're going to dig deeper into the roots of procrastination and explore how it can significantly affect a person's wellbeing.
在這段視頻中，我們將更深入地探究拖延症的根源，並探討它如何顯著地影響一個人的健康。
Procrastination is defined as "the action of delaying or postponing something".
拖延被定義為「延遲或推遲某事的行為」。
In modern life, this can refer to anything—whether it be household chores, completing a report for work, or writing just a dissertation.
在現代生活中，這可以指任何事情，無論是家務活、完成工作報告，或只是寫一篇論文。
The common thread that connects tasks that are affected by procrastination is that they are not seen as fun, but rather, stressful.
把受拖延影響的任務聯繫起來的一個共同點是，這些任務不被視為有趣的，而是有壓力的。
Nonetheless they are things that we must do.
儘管如此，這些都是我們必須做的事情。
Interestingly, procrastination isn't simply a case of poor time management.
有趣的是，拖延並不僅僅是時間管理不善。
Those who do it are just as capable of estimating time as everyone else, and they actually tend to be more optimistic than the norm.
那些這樣做的人和其他人一樣有能力估計時間，而且他們實際上比一般人更樂觀。
Procrastination is not always a bad thing.
拖延並不總是壞事。
People tend to equate it with laziness, which is passive and suggests apathy and an unwillingness to do anything.
人們傾向於把它等同於懶惰，而懶惰是被動的，意味著冷漠和不願意做任何事情。
Active procrastination, on the other hand, is when you avoid the task but do something else that's important—which means you're still being productive.
另一方面，主動拖延是指你逃避這個任務，但做了其他重要的事情，這意味著你仍然有效率。
So what types of people procrastinate?
那麼什麼樣的人會拖延呢？
It's thought that about 20% of the US population consider themselves to be chronic procrastinators, and it manifests across all areas of their lives.
據認為，大約20%的美國人口認為自己是慢性拖延症患者，這種情況在他們生活的各個領域都有體現。
They may be late paying bills, miss out on limited time opportunities, or complete their 3000-word essay the night before it's due.
他們可能是遲交帳單、錯過有限的時間機會、或是截止日期前一晚完成3000字的論文。
Psychologists identify three different types of procrastinators, all of whom procrastinate for different reasons and to different extents: first，they are Thrill Seekers—these types of procrastinators are ones who thrive on the rush of last minute pressure.
心理學家發現了三種不同類型的拖延者，他們都有不同的原因和程度：首先，他們是尋求刺激的人——這類型的拖延者是在最後一分鐘壓力的衝擊下茁壯成長的人。
They tend to feel like perform their best when the deadline is looming and they draw a euphoric rush from the experience.
當最後期限迫在眉睫時，他們往往會覺得自己表現得最好，並從中得到一種快感。
Next，the Avoiders—those who procrastinate for this reason usually suffer from a fear of failure, and are preoccupied with what others think of them.
其次，迴避者——由於這個原因而拖延的人通常會害怕失敗，並且特別在意別人對他們的看法。
In many cases, they'd much prefer people think they are lacking effort as opposed to lacking ability.
在很多情況下，他們更希望人們認為他們缺少努力，而不是缺乏能力。
And lastly, Indecisive—indecisive procrastinators find it difficult to make definitive decisions, so take a long time to get anything done.
最後，優柔寡斷——優柔寡斷的拖延者發現很難做出明確的決定，所以要花很長時間來完成任何事情。
This often leads to a decision being avoided altogether and can in the mind of the person doing it, relinquishes any responsibility from how the following events transpire.
這通常會導致完全避免做出決定，把做的事情保留在頭腦中，會放棄任何責任而不去考慮接下來發生的事情。現在我們知道了拖延者的類型。
How does this behavior develop?
這種行為是如何發展的？
Procrastination is not a behavior people are born with, it's one that's learned throughout life.
拖延不是人與生俱來的一種行為，而是一種在生活中學到的行為。
While the full causes are not completely understood, it's thought one cause is from the family.
雖然原因還不完全清楚，但有人認為其中一個原因來自家庭。
For example, those who grow up in an authoritarian environment, tend to have everything dictated to them, and don't develop the ability to regulate their own actions as well—from the internalisation of the importance of doing something to carrying out the actual task.
例如，那些在專制環境中長大的人，往往要求事事聽命於自己，從做事的重要性內化到執行實際任務，他們也沒有培養出調節自己行為的能力。
But in our modern, fast-paced society, the dominant cause of procrastination is thought to be stress and anxiety.
但是在我們現代快節奏的社會裡，拖延症的主要原因被認為是壓力和焦慮。
Procrastinators can be smart, capable, and hard-working individuals.
拖延者可以是聰明、能幹、勤奮的人。
However, when stress levels are too overwhelming, it can become paralyzing, leading an individual to seek distractions and put off doing a task.
然而，當壓力太大時，它會變得崩潰，導致個人分心，推遲完成任務。
Soon, they are caught in a vicious cycle of anxiety, panic, and guilt, which just leads to more and more stress, and thus, chronic procrastination.
很快，他們就會陷入焦慮、恐慌和內疚的惡性循環，這只會帶來越來越多的壓力，從而導致慢性拖延症。
Delaying productivity can have disastrous consequences in one's life.
效率的降低會給人們的生活帶來災難性的後果。
You may be sacrificing job opportunities, losing the trust of your boss or coworkers, or be ill-equipped to deal with sudden changes.
你可能會丟掉工作機會、失去老闆或同事的信任、或者沒有能力應對突然的變化。
But beyond this, there are also health concerns.
但除此之外，還有健康問題。
Studies have found that college students who procrastinate are far more likely to suffer from immune system and gastrointestinal problems, as well as serious cases of insomnia.
研究發現，拖延的大學生更容易患上免疫系統和胃腸道問題，以及嚴重的失眠症。
This is all linked to higher stress and anxiety levels that are caused by the constant feeling that nothing is getting done, particularly when the realisation comes that time is running out.
這一切都與更高的壓力和焦慮水平有關，這些壓力和焦慮是由持續的感覺造成的，特別是當意識到時間已經不多自己卻無所事事的時候。
So how do you change this behavior?
那麼你如何改變這種行為呢？
The next time you find yourself procrastinating, don't worry.
下次你發現自己在拖延，別擔心。
The key to breaking out of the cycle is to relax and take it easy but it also takes a lot of commitment.
打破這個周期循環的關鍵是放鬆、再放鬆，但也需要付出很多努力。
You can break your tasks down into small chunks, and create a to-do list.
你可以把你的任務分解成小塊，然後創建一個待辦事項列表。
When you've reached a milestone, reward yourself by taking a short break.
當你到達了一個裡程碑，可以休息一下獎勵自己。
Find the time of day where you are the most productive, or eliminate distractions, and try to maximize your productivity this way.
找一天中你最有效率的時間，或者消除幹擾，試著用這種方式最大限度地提高你的工作效率。
You can use time management apps like Pomodoro.
你可以使用像Pomodoro這樣的時間管理應用程式。
In the book "The Procrastination Cure", author Jeffrey Combs suggests doing your work in 15-minute bursts of activity.
在《拖延療法》一書中，作者傑弗裡·康姆斯建議你在15分鐘的突發性活動中完成工作。
There are a lot of different ways to beat procrastination, and everyone just needs to find a method that works well for them.
克服拖延症有很多不同的方法，每個人只需要找到一種對自己有效的方法即可。
However those that are more serious chronic procrastinators may need additional assistance, such as Cognitive Behavioral Therapy, to help reduce its occurrence.
然而，那些更嚴重的慢性拖延症患者可能需要額外的幫助，如可以用認知行為療法來幫助減少拖延的發生。
We are all guilty of procrastinating—it's part of daily life in some form or another when faced with daunting tasks or challenges.
我們都會對拖延感到內疚，但當我們面對艱巨的任務或挑戰時，它會以某種形式成為日常生活的一部分。
Just remember to keep your mind happy and take it one step at a time.
記住要讓你的大腦保持快樂，一步一步來。