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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.
為結果擔憂。你對于回絕或反對的擔心，對于失敗甚至成功的擔心都會阻礙你完成任務。
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，你逃避接受或執行任務。
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。在完成任務的過程中你發現很難保持注意力的集中。感覺不舒服。當你從事沒做過的事情時你感覺捉襟見肘，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.
動機不夠。結果對你來說不是那么重要，所以你沒有足夠的動機去開始這項任務。
Fulfilling your beliefs. You believe you are a procrastinator, so you live up to your expectations of yourself.
執行信念。你相信自己是一名懈怠的人，所以你“要對得起這個身份”。
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.
一旦你確認了導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或更多的方案來幫助自己履行(工作學習或生活的)責任和義務。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。然后你花時間去實現它們，同時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面影響的事物。你是一個奇妙的存在。要接納這樣一個態度，即只要你用心就一定能做好，因為你真的可以做到。
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.
要想遵從每日優先待辦事項表來戰勝你的拖延癥，首先你得有這樣一張優先待辦事項表。當你安排好你的這張表，你一定要向自己承諾嚴格按照表上的優先順序來完成任務，不得跳過任何項。
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.
將那些大項目分解成更容易管理的小片段。如果你有一個項目要完成，要著手于將它分配成若干小項目。當你敲定了所有的小組成部分，將它們按照一定邏輯優化編排，并開始實踐。
