生活英语听力文章 第139期:攻克拖延症(2)

 3.Fearful of the outcome. This is when your have fear of rejection 1 or disapproval 2, of failure or even success so you don't tackle 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。

4.When you feel overwhelmed. Discouragement, anxiety and stress are results from feeling overwhelmed and out of control and can cause you to procrastinate 3. 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。
5.Lack of confidence. This is when you have a low evaluation 4 of yourself and your abilities; so you avoid accepting and 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。
6.Poor concentration. This is when you find it difficult to stay focused on the job until it is complete. 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。
7.Feeling uncomfortable.This is when you tend to put off activities that make you feel stretched beyond what you have done before. 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。
So you prefer to stay in your comfort zone and not do it. 你喜欢待在自己的安逸圈里。
8.Inadequate 5 motivation. This is what happens when 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。
And last, 9.fulfilling your beliefs. This is when you believe you are a procrastinator 6, so you live up to your expectations of yourself and procrastinate. 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"。
Once you identify the cause of your procrastination 7, 一旦你确认了导致自己做事拖延的原因，
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. 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。
Here are some solutions that will help all of us be more disciplined in doing what we should do. 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。
First,get clear on what's important to you. 弄清楚什么事情对你来说是重要的。
Make sure the things you are pursuing are things that are deeply important to you. 确保你所追逐的真得对你有很深的意义。
Then spend your time pursuing them and saying no to the things that aren't important. 然后你花时间去实现它们，同时撇下那些不重要的事情。
Second,believe you can. Refuse to believe anything negative about yourself or your abilities. 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。
You are an amazing person. Adopt the attitude that you can do anything you put your mind to, because you can. 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。
Third,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. 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。
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. 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。
Fourth,break big projects down into small manageable pieces. 将那些大项目分解成更容易管理的小片段。
If you have a project to complete, start by breaking it down into bite-sized pieces. 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。
When all the individual components 8 have been identified, put them into a logical priority sequence and get started. 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。