職場(chǎng)人士：你有傳說(shuō)中的下午拖延癥嗎？

　　It’s 2:30pm and I’m procrastinating. The project is due by 5 o’clock and I can’t seem the find the motivation to get it done. This is a common problem for everyone. Whether working from home or an office, creating the next big startup or pushing papers for a corporation, we all procrastinate.

　　下午2:30，磨磨蹭蹭拖延中。項(xiàng)目5:00必須搞定，可我根本就提不起勁兒去做。這是很多人都遇到過(guò)的情況吧。不論是在家辦公還是坐辦公室，是策劃下一個(gè)重大啟動(dòng)項(xiàng)目還是為公司文案絞盡腦汁，每個(gè)人都會(huì)拖延磨蹭。

　　The biggest reason you’re tired is because of physical or mental fatigue. When you’re tired you don’t have the motivation to work, so you end up procrastinating.

　　身心疲乏讓你覺(jué)得累，而當(dāng)你累的時(shí)候你根本沒(méi)心工作，所以變得拖拉磨嘰起來(lái)。

　　Foggy Mind

　　思維混沌

　　When your mind is in a foggy state, it prevents you from thinking straight. A foggy mind can be a headache or information overload. Whatever the form, it’s hard to get anything done when your mind isn’t working right.

　　當(dāng)大腦變得混沌時(shí)，你根本無(wú)法清晰思考。大腦混沌可能表現(xiàn)為頭痛或信息超載，不管形式如何，反正只要大腦運(yùn)轉(zhuǎn)不靈，你就無(wú)法完成任務(wù)。

　　No Motivation

　　毫無(wú)動(dòng)力

　　If you’re not moving toward a goal, you can excuse myself from getting work done. You can do it tomorrow, right? If nothing is due or your to-do list is full of meaningless work, you might procrastinate.

　　要是不急著完成目標(biāo)，你完全有理由把任務(wù)放一放，等明天再做，對(duì)吧?如果不必趕計(jì)劃，或任務(wù)清單上都是無(wú)關(guān)緊要的事情，那你很可能就會(huì)變得拖拉起來(lái)。

　　Interruptions

　　干擾

　　Phone calls, emails, meetings or text messages can turn a quick break into an afternoon. If something urgent gets put on your desk, it could ruin the rest of your afternoon — it’s easy to slip into “why start if I know I’m going to get interrupted” mentality.

　　電話、郵件、會(huì)議或短訊很可能會(huì)在下午接二連三轟炸過(guò)來(lái)。要是手頭正好有緊急任務(wù)，這些干擾極可能毀掉整個(gè)下午——你會(huì)陷入“早知道會(huì)被打擾干嘛還要開(kāi)始”的心理狀態(tài)。

　　Ways to deal with Afternoon Procrastination

　　解決“下午拖延癥”的辦法

　　Now you have some ideas why afternoon procrastination happens. Try these strategies to help deal with it and get more done.

　　現(xiàn)在你已經(jīng)知道為什么會(huì)出現(xiàn)“下午拖延癥”了，下面就試試這些方法去解決問(wèn)題，爭(zhēng)取搞定更多工作吧。

　　1. Prioritize tasks

　　任務(wù)優(yōu)先化

　　The most common reason afternoon procrastination hits is because your tasks are not clear. Writing down what you have to do and which tasks are most important can help you refocus and get back to work.

　　造成下午拖延癥的最常見(jiàn)原因就是：你的任務(wù)不夠明確。把你需要完成的事情寫(xiě)下來(lái)，確定哪些任務(wù)比較重要，這樣你就能重新把精力投入到工作中了。

　　2. Set a timer

　　設(shè)定計(jì)時(shí)器

　　Beat afternoon procrastination by setting a timer. Set a timer for 25 minutes and try your best to complete a single task in that time. If you fail to complete the task, write it down and set another 25-minute timer. The idea is that if you define how long a task will take, you will get it done in that amount of time (or close to it). I usually procrastinate in the afternoon because I don’t have any expectations how long it will take me to get my work done for the day, and because of that, I will end up working all afternoon and probably not get anything done.

　　設(shè)定計(jì)時(shí)器來(lái)戰(zhàn)勝下午拖延癥吧。設(shè)定25分鐘時(shí)間，然后爭(zhēng)取在這段時(shí)間內(nèi)完成一項(xiàng)任務(wù)。要是沒(méi)能完成任務(wù)，那就寫(xiě)下來(lái)再設(shè)定一個(gè)25分鐘。如果你清楚某項(xiàng)任務(wù)大概要花多長(zhǎng)時(shí)間，你就可以在大致時(shí)間段內(nèi)去完成該任務(wù)了。我下午也常會(huì)拖拖拉拉，因?yàn)槲覐臎](méi)想過(guò)完成當(dāng)天工作到底需要多長(zhǎng)時(shí)間，結(jié)果我整個(gè)下午都在忙活，到頭還是沒(méi)能把所有事做完。

　　3. Take a break

　　休息一會(huì)

　　Sometimes it’s easy not to stop and let your mind rest. When you choose to intentionally take a break and allow yourself to not focus on anything, it allows you to relax and prepare for the rest of the work day.

　　有時(shí)候停下來(lái)讓大腦休息一會(huì)也不是那么容易。如果刻意暫停，要求自己不去關(guān)注任何事情，就能讓你稍微休息一會(huì)兒，那么接下來(lái)的工作中你會(huì)變得很有精力。

　　4. Drink water

　　喝水

　　According to my doctor, we’re supposed to drink like 8 glasses of water per day. Even if you can’t chug down 8 glasses of water, you sure can get a glass or two down after lunch. Staying hydrated helps keep the mind clear and focused. All too often, afternoon procrastination comes from a foggy head which can be fixed with a glass of water.

　　在我的醫(yī)生看來(lái)，人們每天大概要喝8杯水。就算你喝不到8杯水，午飯后至少也該喝一兩杯。足量的水分有利于保持大腦清晰專注。通常，一杯水足以拯救混沌思維造成的下午拖延癥。

　　5. Have a snack (the right kind)

　　吃點(diǎn)健康零食

　　Seeing that bag of Doritos may get you hungry, but junk food is the worst thing you can eat when trying to fight afternoon procrastination. Instead, choose nuts, fruit, or crackers. A light, healthy, snack can be just as helpful as a glass of water. The food offers a boost of (healthy) energy and also fights against a foggy mind.

　　看到那袋多力多滋玉米片你可能覺(jué)得餓了，但若想克服下午拖延癥，千萬(wàn)不能吃這樣的垃圾食品。相反，你應(yīng)該選擇堅(jiān)果、水果或餅干。健康的小零食和一杯水一樣，也很有益處。零食能補(bǔ)充能量，驅(qū)散混沌不清的思維。

　　6. Exercise at lunch

　　午餐時(shí)進(jìn)行鍛煉

　　Often when you’re able to get up and move around, your day is always better. When you go for a walk, it allows your brain to process the morning’s information and think through what you need to do the rest of the day. Exercise also works out the body from sitting in a chair all morning. Be careful not to over due it, because you want to make sure you have enough energy for the rest of the work day.

　　通常，如果你能站起來(lái)四處走動(dòng)走動(dòng)，那么這一天也會(huì)過(guò)得比較有精神。如果你能散散步，大腦就可以趁機(jī)反饋上午遇到的問(wèn)題，然后思考接下來(lái)要做哪些事情。運(yùn)動(dòng)還可以活躍一下整個(gè)上午僵坐著的身體。但是，注意別運(yùn)動(dòng)過(guò)頭，因?yàn)槟惚仨毩糇銐虻木μ幚硐挛绲墓ぷ髂亍?/p>

　　7. Take a nap

　　打個(gè)盹

　　There are some days you just can’t overcome afternoon procrastination. You’ll go through everything you know to do and your body still doesn’t want to keep working. When that happens, you know it’s time to take a nap. You usually can recognize the need for a nap if you’ve slept poorly the night before, or you’re going through a major life decision or big project that is taking a lot of mental energy. Whatever the reason, set a timer for 20 or 40 minutes (depending on the available time) and lie down. Some days it’s not possible, but when it is, taking a nap really helps refresh the mind and get back to work when you wake up.

　　有時(shí)候你就是沒(méi)法克服下午拖延癥。你試過(guò)了所有知道的辦法，可身體就是運(yùn)轉(zhuǎn)不起來(lái)。這時(shí)，你就該打個(gè)盹兒了。要是你以前有過(guò)睡不好的時(shí)候，或者遇到過(guò)需要大量精力的重大人生決策或項(xiàng)目，那你應(yīng)該清楚什么時(shí)候需要小睡一會(huì)兒。不管理由為何，不妨把計(jì)時(shí)器調(diào)到20-40分鐘(視情況而定)，躺下打個(gè)盹吧。有時(shí)情況不允許，但若有條件的話，打個(gè)盹真的能使大腦清醒，并讓你重新投入到工作中去。