procastination
范例：
Personally speaking, I, especially recently, procrastinate to study and do the assignment until the due date. Admittedly, deadline is the No.1 productive force and pushes myself to wrap up hurriedly. Then when the marked assignments were handed back I always think if I have more time I would have done better and achieve higher grades. However, that assumption is meaningless and the results may be the same until the procrastination is really improved. Regarding the reason behind my situation, I think it has three possible factors in leading to procrastination. Firstly,
the psychological feeling of more time left and more efficiency before deadline, so this hypothesis misleads myself prefer to stay in the comfort zone instead of doing the work. Secondly, too much stress from study and life could make me want to escape from the torturing homework, so I will find other irrelevant things to occupy the time. Lastly, the influence of other classmates who do not work on their assignments on time as well account for the procrastination.
I would assume that we all in the same shoes and make an excuse for delay. This phenomenon is really common in life and I should make a gre at determination to conquer the huge impacts from procrastination.
打倒拖延症：改掉这些坏习惯就行
Our daily life is full of unproductive habits and rituals that
we execute– whether on a conscious or unconscious level. This makes us less efficient and productive than we could potentially be. Here are some unproductive habits that you should let go:
在日常生活中，不管我们有没有察觉到，都存在一些影响工作效率的坏习惯。本来我们可以按时完成工作的，可是这些习惯却使我们的效率和产量低下。以下是
一些你应该改掉的影响效率的坏习惯：
1. Consuming the information you don’t need
1、看没用的讯息
Unsubscribe from as many mailing lists as you can. This way you can cut down the amount of incoming e-mails and prevent distraction.
订阅邮件能少则少。这样能减少收到的电子邮件数量，不让工作分心。Also, stop watching news. If there is an event that is newsworthy, it will catch you anyway (mostly by other people).
新闻也不要看。如果这个事件真有新闻价值，不管怎样你都能看到（多半从其他
人那里听到）。
2. Letting others to run your life
2、为别人而活
Steve Jobs said it right: “Your time is limited, so don’t waste it living someone else’s life.”
史蒂芬·乔布斯说的很对：“时间有限，不要浪费时间，为别人而活。”
You are the master of your life and it is a shame if you live your life by pleasing others.
你活着是为了自己，可惜的是，现在你活着却为了取悦别人。Naturally, it is wise to listen for advice from other people every now and then. However, ignore those people who say you can’t reach your dreams.
自然，经常听取别人意见是一种聪明的做法。但别理睬那些浇你冷水的人。3. Reinventing the wheel
3、做重复性工作
Before you start working on your task or project, spend some time on research to find out if there are already solutions that help you to complete your task faster.
开始一项工作前，就找找看是不是已经有现存的方法能提高速度。
4. Being perfect
4、力求完美
Although striving for perfection may be a noble principle for some, it is a huge time and energy waster. Instead of spending too much time on tweaking something, create a checklist to go through on
your finalization phase. When you realize that all the items on your list are checked, you can finish your work and move on.
有些人可能喜欢力求完美，但这个习惯会浪费大量时间和精力。不要把大量时间花在工作的某一部分，做张清单，工作结尾阶段用它来核对。等到单子上所有项目都核对完了，那么你的工作也就完成了，可以开始做下一项工作了。
Not only are you relieved of your accomplishment, you will also give room for your brain to focus on other things instead.
这样做你不仅能喘口气，而且头脑也有充分空间来想其他事情。
5. Letting television to overrun your passion
5、把工作热情用来看电视
When television is preventing you to take action on your passion, maybe it is time to rethink your priorities.
如果你把工作热情用来看电视，那么你该重新考虑生活的主次问题了。Save your TV show to your digital set-top box for later viewing instead. If you do this operation a couple of times you will form a new success habit – working on your passion first and watching television second.
你可以把电视节目存在机顶盒里，晚点再看。这种做法重复几次，就会养成一个好习惯——先把热情放在工作中，再看电视。
6.Multitasking
6、一心多用
You are spreading your focus and effort on too many places at once. Although you might be able to proceed on many fronts at once, it is still a very slow and error-prone way of working.
多个工作同时执行会分散注意力和精力。虽然你也许有能力同时兼顾，但是工作速度会慢，也容易出错。
Instead, when you focus solely on one task, you get all the work done much faster. You can put your mind fully to that task, complete it fully and move to the next task.
相反，如果你把所有注意力都集中在一项工作上，完成所有工作花的时间要少得
多。你可以把自己的思想完全集中在这项工作上，完成后进入下一项工作。7. Neglecting your body
7、忽视身体健康
You should take utmost care of your body. Feed it nutritious food, keep it fit by exercising on a regular basis and give it enough sleep. 你应该尽量注意自己的身体状况。多吃点营养食品，定时锻炼保持健康，睡眠充
足。
When doing these the quality of your life rises considerably and in
some cases you are able to prevent some diseases to break out. Also,
your energy levels are higher and you are more productive.
做了以上这些，你的生活质量会大大提高，有时还能防止某些疾病的发生，精力
也充沛，工作起来效率更高。
8. Promising too much
8、做出太多承诺
Control your “yeses”. If you feel you have too much on your plate, be
selfish and just say no! You have a right to decline from requests
presented to you. Don’t feel bad about saying no.
别说太多“好”。要是觉得自己工作太多，就自私地说“不”！你有权拒绝给你的工作要求。不要因为拒绝而内疚。
If another person has a right to ask something from you, you have an equal right to say no.
别人有权要求你做事，你也同样有权对他说“不”。
9. Reacting to every distraction that comes along
9、一一回应让你分心的事
The number of distractions has grown radically over the last few years. The main problem is that you are expected to be reachable all the time. When you are distracted, it causes unnecessary stress and makes you procrastinate on your work.
最近几年，让人分心的事越来越多。主要是因为别人觉得你一直闲着。这些事会
造成很多不必要的压力，也耽搁自己的工作。
Instead of being reachable, shut down the communication devices when you want to concentrate on your work. If this means shutting down your phone or even taking the network cable out of your computer, then do it. This way you can cut down
your temptations to be distracted too easily.
想要把精力都集中在工作上，就把通讯工具全部关闭。把手机关了、网线拔了。
这样一来，别人找你的途径就少了，你就不会轻易被其他事骚扰了。
10. Thinking that the more the better
10、认为越多越好
More is not necessarily better. In fact, in many cases the quality beats
the quantity.
多不一定就好。事实上，很多情况下，质量比数量重要。
Strive for mastering or focusing just the few. For example, this could be focusing on just a subset of your clients that bring most of your results or mastering one skill well rather than trying to be good on 12 different things.
只掌握一点或专注一点。比如，只专注于能带来最大利益的小部分客户；或者掌握一门技术，这样好过同时擅长12件事情。
Focusing on the things that bring the biggest rewards is a good strategy to be used in your life.
专注于几个能带来最大回报的项目，这是个生活良策。
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健康生活:伤不起的拖延症
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As the new semester begins, millions of college students across the country a re trying hard toremember how best to write a paper–or, more likely, how be st to delay that paper.
新学期伊始，全国数以万计的高校学生都努力谨记如何交出一篇精彩的论文，或者，大多数人都在想如何尽量拖延时间。
Procrastination is the thief of time and a lot of students suffer from it. They c an spend wholedays in the library doing nothing but staring into space, eating snacks, surfing the Internet,watching videos and looking at their pretty peers sitting around them, who, most likely, aredoing nothing either.
拖延症就像偷窃时光的小偷，令许多学生深受其害。他们整天窝在图书馆里无所事事，只是发呆、吃零食、上网、看视频或是看看自己身边漂亮的同学，这些人也大都无所事事。Paralyzed by their habit to procrastinate, they write micro blogs about their fears, asking theironline friends if they sometimes have the same issue. But this does nothing to break the spell.
拖延习惯令人麻痹无力，他们写微博来表达自己的恐惧，询问网友是否有时也会遭遇相同状况。然而，这种做法无济于事，无法打破拖延症的魔咒。
According to a recent report by the BBC,
95 percent of us procrastinate at some point and 20percent of the world's p opulation are chronic procrastinators, complicating their lives withtheir ince ssant delaying of tasks.
BBC最新的一份报告显示，95%的人只是偶尔拖延，20%的人则是习惯性拖延，不断拖延工作令他们的生活变得一团糟。
The figures are dismal. Procrastinators are less wealthy, less healthy and les s happy than thosewho don't delay. Just look at Hamlet, who is perhaps the world's most famous procrastinator.He is also a university student, and his crippling indecision leads to tragedy on an epic scale.
这些数据十分可怕。与旁人相比，拖延症患者囊中羞涩，健康堪忧，苦恼也更多。来看看哈姆莱特吧，他可能是世界上最著名的拖延症患者了。他也是一名大学生，而极度优柔寡断酿成了悲剧史诗。
Procrastinators like to find excuses to justify their behavior, but BBC columni st Rowan Pellingsays they are all wrong.
尽管拖延症患者喜欢为自己的行为找借口，但是BBC专栏作家罗曼?佩林则表示他们都错了。
Many procrastinators tell themselves they are perfectionists who work best un der pressure.Pelling says this is nonsense, as work done at the last minute is more likely to have mistakesthan work done on time.
许多拖延症患者都会告诉自己，他们是在压力之下才能高效工作的完美主义者。佩林称这完全是胡说八道，因为与按时完成工作相比，拖到最后更容易出错。
She says the behavior of procrastinators often makes them feel flustered an d ashamed,inconveniences others, and annoys loved ones.
她说，拖延症患者的行为常常令他们感到慌乱和惭愧，令他人不安，也惹恼了爱人。Pelling also points out that procrastination feels particularly delinquent in a society that views swift action as commendable, and, at times, even as a moral good.
佩林还指出，在一个盛赞雷厉风行、有时甚至以此为道德标准的社会中，拖延症尤其令人产生过失之感。
Fortunately, social scientists have thrown their weight behind efforts to und erstand thisbehavioral flaw and offer strategies to control it.
好在社会科学家们已经联手致力于破解这种行为缺陷，并提出一系列防控策略。
Piers Steel, a Canadian social scientist and author of The Procrastination Equ ation, believeshumankind is "designed" to procrastinate. Nevertheless, he s uggests a couple of good ways toget through the task at hand.
加拿大社会科学家、《拖延等式》一书的作者皮尔斯?斯蒂尔认为，人类生来患有拖延症。不过，他提供了几种尽快完成手头工作的好方法。
The first one is obvious: Break the task down into small pieces and work you r way throughthem methodically.
第一种方法显而易见：把你的任务分成小份，并用你自己的方法有条不紊地完成它们。The second is ingenious: Give a trusted friend a sum of money and tell them that if you don'tcomplete the task you have undertaken by a specific time, t hey can keep it or donate it to acause you hate.
第二种方法十分巧妙：给你信得过的朋友一笔钱并告诉他们，如果你不能在规定时间里完成手头的工作，他们可以归为己有或是把钱捐给那些令你不爽的事情。
n a world that seems busier by the day,Productivityis on the minds of many,B ut instead of downloadingthe latest time management app,Or forcing yourself to stay at work for hours on end.How can we usescience to crack open the p otential of our minds? Istheir a secret to being productive?
在当今这个繁忙的世界中，许多人都在想如何提高生产率，可除了下载最新版本的时间管理应用，或者迫使自己不停歇的投入工作，我们有什么科学的办法来激发自己的内在潜能呢？提高产能有什么秘密么？
The first thing to come to terms with is that your willpower is simply not enou gh,In fact somestudies suggest that Willpower is an exhaustable source that can be entirely used up,This is a concept known as the ago depletion,So inst ead of convincing yourself to simply try harder.Amore methodical approac h is suggested.
关于这点我们首先得明白其实人的意志力是有限的，事实上一些研究认为，意志力是一项非再生能源而且可能会被彻底用光，这个概念也称自我损耗，所以与其每天告诉自己要努力，不如尝试一个更系统性的方法。
The first step:Get started It may seem obvious but studies have shown,Start ing a project tobe the biggest barrier to productivity.Before starting our bra in visualizes the hardest parts tocome.And instead tries to simulate real wor k by focusing on small mindless tasks.
第一步：立即行动，这看似很明显，可研究认为，开始着手一件事是提高产能最大的障碍，在我们开始之前，大脑会可视化其中最艰难的部分，然后让我们去做一些轻松的事而不是试图模拟真实的工作。
Luckily there's construct of the mind known as the zeigarnik effect,Which co mpels humans tofinish a task that they've already started.The zeigarnik effect shows that when we don't finish atask,We experience discomfort and intru sive thoughts about it So get started.
幸运的是我们大脑有一个被称为蔡格尼克效应的构造，它会迫使人们去完成已经开始了的工作，蔡格尼克效应表明当我们没有完成任务时，我们就会经历不适合的入侵性的想法，所以赶紧行动。
Now What about time management? Shockingly when we look at some of the most of the elite musicians in the world,We find that they aren't necessarily p racticing more,But instead more deliberately,This is because they spend mor e time focused on the hardest task,And focus theirenergy in packets,Instead
of diluting their effort over the entire day.But how can you developthe discipl ine to follow this routine?
就现在，那时间管理科可行么？的我们观察了那些世界级的音乐家时，就会惊讶的发现他们不一定都是多做练习，而是做刻意练习，这是因为他们把更多的时间用在了艰难的任务上，把精力集中到了一起，他们没有把精力分散在一整天当中。
They have periods of intense work followed by breaks,Not relying on willpow er they rely on ahabit and disciplined scheduling,Studies have found that th e most elite violinists in theworld,Generally follow a 90 minute work regime with a 15 to 20 minute breakafterwards,Instead of trying to maintain energy t hroughout the entire day,Breaking it down intosessions with planned relaxati on is most effective.
而是进行短时间高强度的训练并适当休息，不依赖意志力，他们靠的是习惯和严谨的安排，研究发现世界上最优秀小提琴家，是按照每练习90分钟休息15到20分钟的机制来训练的，与其想要全天保持精力充沛，如不把它们分散成块并配合休息更有效率，但你如何才能严格遵守这个机制呢？
One key component is giving yourself a deadline,Write it down,mark it in yo ur calendar,Andyou'll be much more likely to complete your task,On top of t his,Create something called an accountability chart to document your progr ess,In one column write the time span,And inthe other the activities you acc omplished during this time,Similar to those on a diet who document their fo od intake.
重要的一点就是给自己设立期限，把它写下来，记在日历上，这样你完成任务的可能性就更大，在此之上，你要建立一个问责制图表来记录你的进度，栏写上时间跨度，另一栏写上在短时间内所完成的项目。有点像正在节食的人记录他们的食物摄入量。
Writing down your progress allows you to realistically evaluate your work,As opposed toinaccurately assuming what you've done,Furthermore tracking yo ur progress helps to avoid small mindless work.
写下你的进度可以实事求是的评估自己的工作，从而不会骄傲的认为自己已经完成了任务，此外跟踪呢的工作进度还能使你避开一些分心的事情。
And finally,stop multitasking,Well it may feel like you're accomplishing more,S tudies show thatmultitaskers are much less productive,Instead try and make a list at night of what you want to accomplish tomorrow,This way you hit the ground running with your action plan,And avoid trying to complete multiple activities at once.While you're at it split up your large tasks intosmaller bite s ized ones.
最后一步，停止多任务处理。感觉上好像你完成的更多。研究认为多任务运行时效率反而更低，还不如在晚上列一张明天所要做的事的清单，这样更容易贯彻你的行动计划，避免试图以此完成所有任务，当处理高难度任务时，你可将它分成一个个小任务。
Your brain will find these less daunting,And it will make the starting process easier,With a cleargoal and action plan in mind.Your productivity levels can soar to new heights.
你的大脑就会觉得这些不那么困难了，再着手行动就会轻松许多，有了一个清晰的目标和行动计划，呢的生产率就能达到新的高度。