你是不是也经常受到拖延症的困扰，明明dealine就在下周，paper却一个字也没写？相信大家都经历过拖延症带来的焦虑沮丧，心里清楚地知道要马上开始做了，可开头就是比登天还难。
其实拖延症和“懒”真没什么关系，更多是一种情绪管理能力的缺失,因为很多时候我们逃避任务，其实是在逃避任务所带来的负面情绪。例如不写paper的原因是可能觉得自己不擅长写作，给人一种深深的无力感和挫败感，而正是为了逃避这种消极情绪，我们会选择拖延。本期我们看一下拖延症（procrastination）的“本质”，原文选自 New York Times,原文标题“Are you a procrastinator?"
If you’ve ever put off an important task by, say, alphabetizing your spice drawer, you know it wouldn’t be fair to describe yourself as lazy.
After all, alphabetizing requires focus and effort — and hey, maybe you even went the extra mile to wipe down each bottle before putting it back. And it’s not like you’re hanging out with friends or watching Netflix. You’re cleaning — something your parents would be proud of! This isn’t laziness or bad time management. This is procrastination.
本段解析：
Alphabetize:按照字母表顺序排列，来源于名词alphabet (字母表）
Go an extra mile:做出比预期多的努力 to make more effort than is expected of you
Wipe down:擦拭干净
Hang out:闲逛 例如：I often used to hang out in supermarkets
Procrastination isn’t a unique character flaw or a mysterious curse on your ability to manage time, but a way of coping with challenging emotions and negative moods inducedby certain tasks — boredom, anxiety, insecurity, frustration, resentment, self-doubt and beyond.
本段翻译：
Character flaw；性格缺陷
Induce：引起
拖延症并不是独特的性格缺陷，也不是对时间管理能力的神秘诅咒，而是一种应对某些任务引起的挑战性情绪和负面心情的方式，包括无聊，焦虑，不安，沮丧，憎恨，自我怀疑等等。
In fact, there’s an entire body of research dedicated to the ruminative, self-blamingthoughts many of us tend to have in the wake of procrastination, which are known as “procrastinatory cognitions.” The thoughts we have about procrastination typicallyexacerbate our distress and stress, which contribute to further procrastination, Dr. Sirois said.
本段翻译：
Ruminative 沉思的
Self-blaming 自责
In the wake of (不好的事情）紧随而来，作为某事的后果
Famine followed in the wake of drought
旱灾之后，饥荒紧随而来
Exacerbate 加剧,恶化 to make a situation worse
事实上，有大量研究致力于拖延之后的沉思的，自我责备的想法—这些想法被称之为“拖延认知”。我们对于拖延的想法一般会加剧我们的痛苦和压力，导致进一步的拖延。
But the momentary relief we feel when procrastinating is actually what makes the cycle especially vicious. In the immediate present, putting off a task provides relief — “you’ve been rewarded for procrastinating,” Dr. Sirois said. And we know from basic behaviorism that when we’re rewarded for something, we tend to do it again. This is precisely why procrastination tends not to be a one-off behavior, but a cycle, one that easily becomes a chronic habit.
本段翻译：
正是拖延带来的短暂放松让这一循环更加危险。在当前看来，推迟任务能带来放松，也就是说“拖延给人带来了奖励”， Dr. Sirois说。基本的行为主义告诉我们，一旦我们做某件事得到奖励，我们就会重复做这件事。这也是为什么拖延不是一次性做法，而是一种循环，很容易变成长期的习惯。
Over time, chronic procrastination has not only productivity costs, but measurably destructive effects on our mental and physical health, including chronic stress, general psychological distress and low life satisfaction, symptoms of depression and anxiety, poor health behaviors, chronic illness and even hypertension and cardiovascular disease.
Vicious: 严重的，危险的 (serious and dangerous)
Chronic adj.长期的，慢性的
Hypertension：高血压
Cardiovascular disease： 心血管疾病
