A psychologist explains why we put off important tasks and how we can break this habit

一位心理学家解释我们为什么推迟重要任务以及如何改掉这个习惯

AProcrastination is the habit of delaying a necessary task, usually by focusing on less urgent, more enjoyable, and easier activities instead. We all do it from time to time. We might be composing a message to a friend who we have to let down, or putting together an important report for college or work; we're doing our best to avoid doing the job at hand, but deep down we know that we should just be getting on with it. Unfortunately, berating ourselves won't stop us procrastinating again. In fact, it's one of the worst things we can do. This matters because, as my research shows, procrastination doesn't just waste time, but is actually linked to other problems, too.

A 拖延症是指推迟必要任务的习惯，通常会把注意力转向那些不那么紧急、更愉快或更容易的活动。我们有时都会这样做。也许发生在给朋友写拒绝信息时，或是在准备学校或工作的重要报告时;我们尽力逃避手头的任务，但内心深处我们知道应该立即着手处理。不幸的是，自责并不能阻止我们再次拖延。事实上，这是我们能做的最糟糕的做法之一。这很重要，因为就像我的研究表明的那样，拖延不仅浪费时间，实际上还与其他问题相关。

BContrary to popular belief, procrastination is not due to laziness or poor time management. Scientific studies suggest procrastination is, in fact, caused by poor mood management. This makes sense if we consider that people are more likely to put off starting or completing tasks that they are really not keen to do. If just thinking about the task threatens our sense of self-worth or makes us anxious, we will be more likely to put it off. Research involving brain imaging has found that areas of the brain linked to detection of threats and emotion regulation are actually different in people who chronically procrastinate compared to those who don't procrastinate frequently.

B 与普遍看法相反，拖延症并非源于懒惰或时间管理不善。事实上，科学研究表明，拖延实际上是由情绪管理不佳引起的。如果我们考虑到人们更可能推迟开始或完成他们实在不愿意做的任务，这一点就说得通了。如果仅仅想到某项任务就会威胁到我们的自我价值感或让我们焦虑，我们就更可能拖延。脑成像的研究发现，长期拖延者与不常拖延者相比，大脑中与监测威胁和情绪调控相关的区域确实存在差异。

CTasks that are emotionally loaded or difficult, such as preparing for exams, are prime candidates for procrastination. People with low self-esteem are more likely to procrastinate. Another group of people who tend to procrastinate are perfectionists, who worry their work will be judged harshly by others. We know that if we don't finish that report or complete those home repairs, then what we did can't be evaluated. When we avoid such tasks, we also avoid the negative emotions associated with them. This is rewarding, and it conditions us to use procrastination to repair our mood. If we engage in more enjoyable tasks instead, we get another mood boost. In the long run, however, procrastination isn't an effective way of managing emotions. The 'mood repair' we experience is temporary. Afterwards, people tend to be left with a sense of guilt that not only increases their negative mood, but also reinforces their tendency to procrastinate.

C 那些带有情绪负担或难度较高的任务，比如备考，最容易引发拖延行为。自尊心较低的人更容易拖延。另一个容易拖延的人群是完美主义者，他们担心自己的工作会受到他人严苛的评价。我们知道，如果不完成那份报告或那些家居维修，我们的工作就不会被评价。当我们在逃避这些任务的时候，我们也避开了与之相关的负面情绪。这种行为会带来即时满足感，使我们养成用拖延来修复情绪的习惯。如果我们转而从事更愉快的活动，情绪会得到进一步提振。然而从长远来看，拖延并非管理情绪的有效方式。我们体验到的"情绪修复"只是暂时的。事后，人们往往会感到内疚，这不仅加剧了负面情绪，还强化了拖延倾向。

DSo why is this such a problem? When most people think of the costs of procrastination, they think of the toll on productivity. For example, studies have shown that procrastination negatively impacts on student performance. But putting off reading textbooks and writing essays may affect other areas of students' lives. In one study of over 3,000 German students over a six-month period, those who reported procrastinating over their university work were also more likely to engage in study-related misconduct, such as cheating and plagiarism. But the behaviour that procrastination was most closely linked with was using fraudulent excuses to get deadline extensions. Other research shows that employees on average spend almost a quarter of their workday procrastinating, and again this is linked with negative outcomes. In fact, in one US survey of over 22,000 employees, participants who said they regularly procrastinated had less annual income and less employment stability. For every one-point increase on a measure of chronic procrastination, annual income decreased by US$15,000.

D 所以为什么这是个严重问题?大多数人想到拖延的代价时，会联想到对生产效率的影响。例如，研究显示拖延会对学生成绩产生负面影响但推迟阅读教科书和撰写论文可能影响学生生活的其他方面。在一项针对3000多名德国学生的六个月的研究中，那些承认在学习上拖延的学生也更有可能发生与学业相关的不端行为，如作弊和抄袭。但与拖延关联最密切的行为是编造虚假理由来获取延期许可。其他研究显示员工平均每天花费近四分之一的工作时间拖延，并且这样会带来负面结果。事实上，在美国一项对22000多名员工的调查中，经常拖延的员工年收入更低，工作稳定性更差。在长期拖延上每增加1分，年收入就会减少15000美元。

EProcrastination also correlates with serious health and well-being problems. A tendency to procrastinate is linked to poor mental health, including higher levels of depression and anxiety. Across numerous studies, I've found people who regularly procrastinate report a greater number of health issues, such as headaches, flu and colds, and digestive issues. They also experience higher levels of stress and poor sleep quality. They are less likely to practise healthy behaviours, such as eating a healthy diet and regularly exercising, and use destructive coping strategies to manage their stress. In one study of over 700 people, I found people prone to procrastination had a 63% greater risk of poor heart health after accounting for other personality traits and demographics.

E 拖延行为还与严重的健康和福祉问题密切相关。拖延倾向往往和较差的心理健康状况有关包括更高程度的抑郁和焦虑症状。通过大量研究，我发现习惯性拖延者反映存在更多健康问题，如头痛、流感、感冒和消化系统疾病。他们还经历着更高强度的压力和更差的睡眠质量。这类人群较少采取健康生活方式，如均衡饮食和规律运动，而是使用破坏性的应对策略来处理压力。在一项700多人的研究中，在排除其他人格特征和人口统计学因素后，我发现具有拖延倾向的人群出现心脏健康问题的风险要高出63%。

FFinding better ways of managing our emotions is one route out of the vicious cycle of procrastination. An important first step is to manage our environment and how we view the task. There are a number of evidence-based strategies that can help us fend off distractions that can occupy our minds when we should be focusing on the thing we should be getting on with. For example, reminding ourselves about why the task is important and valuable can increase positive feelings towards it. Forgiving ourselves and feeling compassion when we procrastinate can help break the procrastination cycle. We should admit that we feel bad, but not be overly critical of ourselves. We should remind ourselves that we're not the first person to procrastinate, nor the last. Doing this can take the edge off the negative feelings we have about ourselves when we procrastinate. This can all make it easier to get back on track.

F 寻找更好的管理情绪方法是脱离拖延恶性循环的有效途径。关键的第一步是改善我们的环境和看待任务的方式。大量有证据基础的策略可以帮助我们抵御那些在应该专注工作时占据大脑的令人分心的事物。例如，提醒自己任务的重要性和价值可以增强对任务的积极感受。当我们拖延时原谅我们自己并且保持同理心可以帮助打破拖延循环。我们应当承认我们感到糟糕，但不要过度自我批判。我们要提醒自己我们不是第一个拖延的人，也不会是最后一个。这种做法能够弱化我们因拖延而产生的负面情绪，也让我们更容易回到正轨。