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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。
