If you're reading this, chances are that procrastination is not your friend. Most of the time, it seems like procrastination leads to nothing but anxiety, disappointment, and shame. So, if that's the case, then why is changing it so hard? One reason may be that, like anything, procrastination has its benefits. Some procrastinators actually delay tasks deliberately because they like to work under pressure or feel challenged by approaching deadlines. These active procrastinators feel in control of their time and use it purposefully.
如果你正在讀這篇短文，你有可能沒有拖沓的習慣。多數時候，拖沓的惡習似乎只會導致人們產生焦慮，失望和羞愧。如果果真如此，那么為什么改掉這個惡習如此之難呢？其中一個原因也許是，行事拖沓也有其好處。某些行事拖沓的人故意拖延任務因為他們喜歡在高壓下或者喜歡在最后期限來臨的感覺之下工作。這些積極拖延者會有掌控時間以及按自己意圖運用時間的感覺。
They are less avoidant, have lower stress levels, and higher self-efficacy than passive procrastinators. So while they may put things off, unlike passive procrastinators, they are not paralyzed by worry and indecision-and they get things done. If you're an active procrastinator, you choose to put things off because you like the adrenaline rush that comes with getting things done right at the wire. You enjoy the challenge and you don't really want to change. If you identify more with the passive procrastinator, however, you already know how procrastination interferes with your life-the missed opportunities, the damaged relationships, and the constant stress, anxiety, and guilt.
他們比消極拖沓者更少回避事情，有相對較小的壓力以及更高的自我效能。因此，當他們推遲任務時，他們不會像消極拖沓者一樣，他們不會被擔憂和優柔寡斷所困擾——他們能夠完成任務。如果你是一個積極地拖沓者，你選擇推遲任務因為你喜歡那種把事情在最后期限完成的那一刻的腎上腺素的沖擊。你喜歡挑戰而且你不想改變做事的方式。但如果你是消極的拖沓者，你知道行事拖沓對你的生活造成的影響——錯過了各種機會，破壞了人際關系，造成持續的壓力，焦慮和負罪感。

No doubt, you've tried before but let's face it: changing is hard. One of the main barriers to building the motivation to change your avoidance is that procrastination actually has a number of benefits. Most people don't think of procrastination in these terms, that there are a lot of good things about it. We typically just think of procrastination as a negative thing. But, while the benefits of procrastination are often hidden, they can sap your motivation to change nonetheless.
毋庸置疑，你已經嘗試過要改變但是我們還是正視它吧：改變很困難。要建立改變你的回避性的動因，其主要障礙之一是因為拖沓行事的習慣確有一些好處。很多人并未想到過這方面的原因，并未想到這其實有不少好處。我們通常只將行事拖沓當作消極的事情。但是，行事拖沓的好處常常被隱藏起來，改變的動因就會被其削弱。
4. Some examples of the benefits of procrastination include:
行事拖沓的好處的例子：
You get to put off unpleasant tasks in favor of more enjoyable things.
你推遲不太令人感到高興的任務而更喜歡做喜歡的任務
Problems may end up getting solved without any effort from you.
問題最終不需要你費吹灰之力就解決了
You can avoid the possibility of failure-or success.
你可以避免失敗或者成功的可能性
You get to avoid the discomfort of doing something you dread.
你可以避免因做你懼怕的事情而產生的不適感
You can avoid the anxiety you feel about the task.
你可以避免對任務產生的焦慮情緒
Someone may come to your rescue and do it for you.
某人會也許會過來營救你幫你把工作完成
The demands placed on you get lifted because you dragged your feet.
因為你故意拖延，任務要求有可能會被取消
5. Whatever the benefits of procrastination are for you, it can help to be aware of them as you work to turn your procrastination habits around. To build true motivation to change, motivation that will see you through the hard work necessary to achieve your goals, it can be helpful to conduct a cost-benefit analysis and pit the costs and benefits of procrastination against each other to see which side wins out.
無論對你來說拖沓的好處有哪些，當你努力要改變這個習慣時意識到這些好處的存在還是有幫助的。建造真實的動因去改變這個習慣，動因會隨著你經歷艱難且必要的過程來達成你的目標。做一個消耗—得益的分析，使消耗與得益二者相互競爭比較看看哪方能勝出，這樣也是很有幫助的。
6. To do so, simply divide a sheet of paper down the middle. On the left side, under "Costs" you can list all the drawbacks of avoiding unpleasant tasks. On the right side, under "Benefits" list all the benefits of putting things off. When you are done, take a close look at each side. Which wins? Is your procrastination working for you? Or against you?
只要把一張紙從中間分開。左邊的“消耗”一欄你可以列舉出所有避開令人不愉快的任務的缺點。在右邊“得益”一欄你可以列舉出所有推遲任務的好處。完成之后仔細看一看，哪邊贏了？最后你的拖沓對你來說有利么？還是不利？
The answer will be different for each person reading this. But, if you've decided that the benefits of procrastination are not worth it compared to the havoc it wreaks on your personal and professional life, now may be the time to make some changes. Look to future posts for tips on how to overcome procrastination, decrease stress and anxiety and improve productivity. You'll lose the safety net that procrastination can provide, but it will be well worth it.
對每個讀者來說答案也會是不同的。但是，如果你已經看到拖沓的優點完全不值得與之在你的生活和工作中造成的混亂相比時，也許現在就是時候做出一些改變了。未來給出一些戰勝拖沓，減輕壓力和焦慮，以及提高生產效率的建議。你會失去拖沓提供給你的安全網，但是那都是值得的。