【中英文本TED-Ed】为什么你在感觉不好时会拖延
【TED-Ed】为什么你在感觉不好的时候会拖延（中英字幕）_哔哩哔哩_bilibili
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“A day can really slip by when you’re deliberately avoiding what you’re supposed to do”.
-Bill Watterson, There’s Treasure Everywhere
“当你刻意回避你应当做的事，一天真的如白驹过隙”。
-《到处都是宝藏》的作者Bill Watterson
It’s 5 pm, and you’ve just realized that report you’ve been putting off is due tomorrow.
现在是下午五点，而你刚刚才意识到你一直拖延的报告明天到期。
It’s time to buckle down, open your computer... and check your phone.
是时候认真对待了，打开你的电脑...而且看看你的手机。
Buckle up 系好安全带，buckle down认真对待
Maybe catch up on your favorite YouTube channel? Actually, you should probably make dinner first. You usualy like cooking, though it’s hard to enjoy with this work hanging over your head, and oh- it’s actually pretty late! Maybe you should just try again in the morning?
也许赶上你最喜爱的YouTube频道？事实上，你可能应该先做饭。你一项喜欢做饭，尽管这件事情在你脑海里挥之不去，你很难享受，而啊- 这已经很晚了！也许你应该就早上再次尝试？
This is the cycle of procrastination, and I promise you, we have all been there.
这就是拖延症的循环，而我向你保证，我们都曾经如此。
But why do we keep procrastinating even when we know it’s bad for us?
但是为什么我们持续拖延，即使我们直到它对我们来说是坏的？
To be clear, putting something off isn’t always procrastinating. Responsible time management requires deciding which tasks are important and which ones can wait.
清楚的说明，推迟一些事并不总是拖延。负责的时间管理需要决定哪些任务是重要的以及哪些能等待。
Procrastination is when we avoid a task we said we would do, for no good reason, despite expecting our behaviour to bring negative consequences.
拖延症是当我们避免一项我们说我们会做的任务，没有理由，即使预期我们的行为会带来负面结果。
despite在牛津词典的释义是used to show that sth happened or is true although sth else might have happened to prevent it被用来表示一些事发生或成真尽管其它一些事应该发生来阻止它。
Obviously, it’s irrational to do something you expect to harm you.
明显地，做一些你预期会伤害你的行为是不理智的。
But ironically, procrastination is the result of our bodies trying to protect us, specifically by avoiding a task we see as threatening.
但讽刺的是，拖延症是我们的身体试着保护我们的结果，尤其是避免一项我们认为是威胁的任务。
When you realize you need to write that report, your brain responds like it would to any incoming threat.
当你意识到你需要写那份报告，你的大脑反应像它会应对任何即将到来的威胁。
Your amygdala, a set of neurons involved in emotional processing and threat identification, releases hormones including adrenaline that kick off a fear response.
你的杏仁核，一系列涉及情绪处理和威胁鉴别的神经元，释放荷尔蒙包括引发一种恐惧反应的肾上腺素。
This stress-induced panic can overpower the impulses from your prefrontal cortex, which typically help you think long term and regulate your emotions.
这种压力引发的恐慌能够压制你大脑前额皮层产生的脉冲，这种脉冲典型地帮你思考更长远并调节你的情绪。
And it’s in the midst of this fight, flight, or freeze response that you decide to handle the threat by avoiding it in favour some less stressful task.
在这战斗，逃离，或僵住反应之间，你决定选择一些压力较小的任务来逃避它以应付这种威胁。
This response might seem extreme- after all, it’s just a deadline, not a bear attack.
这种反应可能看起来极端- 毕竟，它只是一个最后期限，而不是一头熊的攻击。
But we’re most likely to procrastinate tasks that evoke negative feelings, such as dread, incompetence, and insecurity.
但我们最可能拖延那些引发负面情感的任务，负面情感像是恐惧，无能，和不安全感。
Studies of procrastinating university students have found participants were more likely to put off tasks they perceived as stressful or challenging.
拖延的大学生的研究发现参与者更可能推迟他们认为有压力或有挑战的任务。
And the perception of how difficult the task is increases while you’re putting it off.
而任务有多难的感知在增长，当你将它推迟的时候。
In one experiment, students were given reminders to study throughout the day.
在一项实验中，学生在整整一天中收到学习的提醒。
While they were studying, most reported that it wasn’t so bad. But when they were procrastinating, they consistently rated the idea of studying as very stressful, making it difficult to get started.
当他们正在学习时，大部分反应这并不坏。但当他们在拖延时，他们持续不断地评估学习的想法是非常有压力的，使得学习很难开始。
Because procrastination is motivated by our negative feelings, some individuals are more susceptible to it than others.
因为拖延是由我们的负面情绪推动的，一些个体就比其它个体更加容易受它的影响。
People who have difficulty regulating their emotions and those who struggle with low self-esteem are much more likely to procrastinate, regardless of how good they are at time management.
调节他们的情绪有困难的人们和那些与低自尊抗争的人，更容易去拖延，不管他们在时间管理上有多棒。
However, it’s a common misconception that all procrastinators are lazy.
然而，有一个普遍的误解是所有的拖延者是懒惰的。
In the body and brain, laziness is marked by no energy and general apathy.
在身体和大脑内部，懒惰被标记为没有精力和总体懈怠。
When you’re feeling lazy, you’re more likely to sit around doing nothing than distract yourself with unimportant tasks.
当你感觉到懒惰时，你更可能坐下来什么都不做，而不是将注意力分散到不重要的任务上。
In fact, many people procrastinate because they care too much.
事实上，很多人拖延因为他们太过在意。
Procrastinators often report a high fear of failure, putting things off because they’re afraid their work won’t live up to their high standards.
拖延者常常汇报他们对失败的高度恐惧，将事情延后因为他们担心他们的工作达不到他们的高标准。
Whatever the reason for procrastination, the results are often the same. Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame, higher stress levels and physical aliments associated with high stress.
不管拖延的理由是什么，结果常常是一样的。频繁的拖延者更可能经历焦虑和抑郁，持续的羞耻感，更高的压力水平和关联重压的身体滋
养品。
Worst of all, while procrastination hurts us in the long run, it does temporarily reduce our stress level, reinforcing it as a bodily response for coping with stressful tasks.
最糟糕的是，尽管拖延在长期伤害我们，它确实暂时地减少我们的压力水平，强化拖延作为处理有压力的任务的身体反应。
So, how can we break the cycle of procrastination?
因此，我们能如何打破拖延的循环呢？
Traditionally, people thought procrastinators needed to cultivate discipline and practice strict time management.
传统地，人们认为拖延者需要培养自律和实行严格的时间管理。
But today, many researcher feel the exact opposite. 但是今天，很多研究者感到了精确的相反。
Being too hard on yourself can layer additional bad emotions onto a task, making the threat even more intense.
对自己太严厉会对方额外的坏情绪在一个任务上，让威胁甚至更加紧张。
To short-circuit this stress response, we need to address and reduce these negative emotions.
为了让这种压力反应短路，我们需要处理并减少这些负面情绪。
Some simple strategies include breaking a task into smaller elements or journaling about why it’s stressing you out and addressing those underlying concerns.
一些简单的策略包括将一个任务分解成更小的部分或记下为什么它让你感到压力过大并着手解决那些深层顾虑。
Try removing nearby distractions that make it easy to impulsively procrastinate.
试着移除附近那些容易引起冲动性拖延的干扰。
And more than anything, it helps to cultivate an attitude of self-compassion, forgiving yourself, and making a plan to do better next time.
除此之外，它帮助培养一种自我同情的态度，原谅你自己，并制作一个计划下次做的更好。
Because a culture that perpetuates this cycle of stress and procrastination hurts all of us in the long term.
因为那种将压力和拖延的循环固化延续的那种文化在长期伤害我们所有人。
