生活英語聽力文章：克服拖拉的壞習(xí)慣
攻克拖延癥
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.
偶爾我們都會做事拖延---這是人性中的一部分。我們經(jīng)常找大堆的理由將我們該做的事情一推再推。今天的經(jīng)驗(yàn)之談你將會弄清為什么大多數(shù)人都愛拖延，以及如何攻克拖延癥，而成為做事干凈利索的人。
Why Become a Do-It-Now Person?
為什么要成為干脆利索的人呢?
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.
一個(gè)人做事干脆利索的最大益處包括完善自我形象和增強(qiáng)自信兩個(gè)方面。這使我們在工作中更受尊重，有更高的水準(zhǔn)的表現(xiàn)，甚至擁有更多的升遷機(jī)會;(同時(shí))也令我們在個(gè)人生活中，享受更有意義的人際關(guān)系，給孩子做更好的榜樣，從生活中找到更大的滿足感。
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，當(dāng)你不斷地拖延了事，甚至無法盡到自己的職責(zé)和義務(wù)時(shí)，這一切的后果會是毀滅性的。常見的后果有：精神抑郁，自責(zé)，效率低，不愛社交，失業(yè)，降薪，甚至自我價(jià)值的貶低。
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.
拖延癥是將任務(wù)拖到晚些時(shí)候去做。這樣的定義聽起來很簡單，人可能會認(rèn)為想解決這個(gè)問題也不難——即便是不愿意的事情，你也只要去做就好了。但是，這對于很多人來說可不容易。
Common Causes of Procrastination
拖延癥的常見誘因
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.
想戰(zhàn)勝拖延癥，第一步應(yīng)應(yīng)該明白為什么你會做事拖延。如果你不了解一件事，那你就無法控制它;如果你不能控制它，那你就不能改變它。
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.
讓我們來看看導(dǎo)致拖延癥的一些主要因素。注意哪些是你的問題之根本所在。
Feeling another time would be better. You believe that tomorrow you will be fresher and better prepared to do it.
感覺換個(gè)時(shí)間做會更好些。你相信明天你會更精力充沛，可以準(zhǔn)備得更好。
Poor planning. You underestimate how long something will take. This is a common problem when taking on unfamiliar projects and responsibilities.
沒計(jì)劃好。你低估了完成一件事所需要的時(shí)間。這種情況在你完成所不熟悉的項(xiàng)目和工作時(shí)會經(jīng)常出現(xiàn)。
Fearful of the outcome. Your fear of rejection or disapproval, of failure or even success keep you from tackling the job.
為結(jié)果擔(dān)憂。你對于回絕或反對的擔(dān)心，對于失敗甚至成功的擔(dān)心都會阻礙你完成任務(wù)。
Feeling overburdened. Discouragement, anxiety and stress are results from feeling overwhelmed and out of control and can cause you to procrastinate.
感覺壓力太大。沮喪、焦慮以及壓力來源于你的挫敗感和失控感，而且它們會導(dǎo)致你停滯不前。
Lack of confidence. You have a low evaluation of yourself and your abilities; you avoid accepting/doing an assignment.
缺乏自信。你對于自己和自身能力的期望值很低，你逃避接受或執(zhí)行任務(wù)。
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。在完成任務(wù)的過程中你發(fā)現(xiàn)很難保持注意力的集中。感覺不舒服。當(dāng)你從事沒做過的事情時(shí)你感覺捉襟見肘，就想要拖延。你喜歡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.
動機(jī)不夠。結(jié)果對你來說不是那么重要，所以你沒有足夠的動機(jī)去開始這項(xiàng)任務(wù)。
Fulfilling your beliefs. You believe you are a procrastinator, so you live up to your expectations of yourself.
執(zhí)行信念。你相信自己是一名懈怠的人，所以你“要對得起這個(gè)身份”。
Methods for Overcoming Procrastination
擺脫拖延癥的方法
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.
一旦你確認(rèn)了導(dǎo)致自己做事拖延的原因，接下來你就一定要盡快地找出一個(gè)或更多的方案來幫助自己履行(工作學(xué)習(xí)或生活的)責(zé)任和義務(wù)。下面是一些有效的方法能夠幫我們所有人更自律地做自己該做的事。
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.
弄清楚什么事情對你來說是重要的。確保你所追逐的真得對你有很深的意義。然后你花時(shí)間去實(shí)現(xiàn)它們，同時(shí)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。拒絕輕信那些對自我或自身能力有負(fù)面影響的事物。你是一個(gè)奇妙的存在。要接納這樣一個(gè)態(tài)度，即只要你用心就一定能做好，因?yàn)槟阏娴目梢宰龅健?/p>
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.
要想遵從每日優(yōu)先待辦事項(xiàng)表來戰(zhàn)勝你的拖延癥，首先你得有這樣一張優(yōu)先待辦事項(xiàng)表。當(dāng)你安排好你的這張表，你一定要向自己承諾嚴(yán)格按照表上的優(yōu)先順序來完成任務(wù)，不得跳過任何項(xiàng)。
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.
將那些大項(xiàng)目分解成更容易管理的小片段。如果你有一個(gè)項(xiàng)目要完成，要著手于將它分配成若干小項(xiàng)目。當(dāng)你敲定了所有的小組成部分，將它們按照一定邏輯優(yōu)化編排，并開始實(shí)踐。
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.
學(xué)會如何規(guī)劃和組織項(xiàng)目。當(dāng)你有一個(gè)項(xiàng)目是你需要花一個(gè)甚至更多小時(shí)去完成時(shí)，在你的日程表中編排好完成該項(xiàng)目的具體時(shí)間段。這能讓你專注于工作而不分心。
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。著手于那些容易做的事情能幫你建立自信，比如說回復(fù)郵件，倒掉一堆垃圾，甚至是整理床。當(dāng)你通過完成小事建立起自信時(shí)，你會越發(fā)自信，并且更有動力去做大的事情。
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.”
逼自己走出舒適圈。正如戴爾-卡耐基說的，“做你所害怕做的事并堅(jiān)持下去……這才是你征服恐懼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.
自我鼓勵(lì)。當(dāng)你迫使自己做你不想要做的事情時(shí)，為自己歡呼，成為自己最大的粉絲。
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.
向自己發(fā)誓一定要克服拖延癥。如果你真的想在這場與拖延癥較量的戰(zhàn)役中贏得更進(jìn)取的個(gè)人與職業(yè)上的自我認(rèn)知，那就要對自己宣誓成為一個(gè)馬上行動的人。
My Challenge
我的挑戰(zhàn)
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.
將這次的功課打印出來，研學(xué)一下。花一些時(shí)間安靜地思考自己為什么會做事拖延，是什么導(dǎo)致了這個(gè)問題。當(dāng)你感到原因已經(jīng)很明確時(shí)，將你決心采取用以攻克拖延癥的方法寫下來。然后迫使自己比以往都更努力地做那些你一直就該做的事。這不會很容易，但是只要你專心、堅(jiān)定，你就能夠做到它。
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