影片參考來源:https://www.youtube.com/watch?v=LLQMB2PpK_A
職場上讓你總是駐足不前的幾個理由，時間管理不佳、做事不夠有效率、睡眠不佳，另外一點關鍵就是「慣性拖延」。你有拖延症嗎？今天讓心理醫師破解你拖延的關鍵原因，也告訴你即刻就能練習的解決妙方！
你有拖延症嗎？
你是不是經常下意識地把「等一下再說/做」，「現在好懶讓我休息一下」、「就是什麼都不想做」、「明天再來想好了」掛在嘴邊？儘管明明比任何人都清楚「今天做得完的事情不要拖到明天」的道理，你就是忍不住向拖延症候群屈服了嗎？
或許你該做的不是一次次反覆責備自己與懊惱過去，而是替自己找到拖延的主因，對症下藥，讓未來的自己不再原地踏步而是更有信心地勇敢前行。心理醫師 Sebastian Bailey 整理人們養成拖延毛病的五個關鍵原因，並提供拖延症候群患者需要的心理學戒斷妙方。從今天開始，一起練習與拖延告別！（推薦閱讀：明天不會更好，除非今天先變好）
拖延症養成的五大原因：人們下意識選擇比較舒服的路
想像一下你想拖延時的藉口說辭，從以下整理的五大常見藉口與原因裡，你一定能看見自己過去的影子。
1. 錯估任務的難易度：「其實這個任務很簡單，我明天來做就好了。」
承認吧，拖延的很大原因，是人們傾向把複雜的任務解讀得太簡單，直至拖到最後一刻，才發現這個任務比先前想像得需要更多時間。
2. 想避開不舒服的感覺：「這個任務太難了，不是我能力所及。」
人類有惰性，比起新的挑戰與面對未知，多數時間人們會傾向走舊路，把會做的事情做好，選擇安逸，假象的滿足自己，於是自己反倒成了完成任務的最大敵人，事情還沒開始著手就先認輸。（推薦給你：「不舒服，正式成長的開始」寫一封信給對工作彷徨的你）
3. 害怕失敗：「我一定做不好，還是不要做好了！」
這麼說起來很矛盾，但多數人拖延的原因是因為害怕失敗。害怕失敗的恐懼根植在你心裡，讓你無法前行。（推薦閱讀：習慣跌倒，享受失敗）
4. 情緒不穩：「我現在沒有做這件事情的心情！」
當你覺得自己太累、太餓、太疲憊、太有壓力時，你會更有藉口說服自己拖延。在某種程度上你暫且饒了自己，卻造成進度的無限期落後。
5.總在計劃卻沒有任何實踐：「我的計劃不夠完善，再讓我想一想。」
有一種人是計劃者，他們喜歡計劃卻無法付諸實踐。盤點計劃讓他快樂，但是實際檢視進度，會發現進度其實一無斬獲。
給拖延症患者的五個心理學解方
如果，你希望今天過得比昨天更好，而不是總補著昨天的落後進度；如果，你希望自己可以成為一個不怕挑戰，不拒絕磨難的前行者，來試試這五種心理學練習！
1. Strive for five 五分鐘的行動計劃
「用五分鐘，300 秒的時間跨出第一步，養成行動的好習慣。」
當你下一次意識到自己「有計劃」想拖延時，強迫自己花上五分鐘的時間跨出第一步。透過每一次的五分鐘行動你也正暗示自己的大腦與身體，其實行動並不困難，你已經跨越最難的開始，接下來也沒什麼好害怕。（同場加映：改掉讓你越來越累的拖延戰術，現在就行動！）
2. Home Run 有計劃有獎勵的實踐進度
「當你進行任務時，除了設定目標，也別忘了在過程中給自己一點甜頭獎勵。」
拒絕拖延，你要養成「設定明確目標」與「定期檢視進度」的好習慣，也別忘了給按時完成項目的自己一點甜頭！想像你正在跑一場馬拉松，你知道自己要往哪裡跑去（設定明確目標）、你知道自己現在的位置（檢視進度）、你也知道累了渴了可以停下來喝杯水喘口氣（甜頭）。
3. Be good to yourself 比較今天的自己與明天的自己
「對自己好不等於放過自己。對自己好，那就讓明天的自己比今天的自己更優秀。」
想像有一個人，一個是明天的自己，一個是今天的自己。如果你今天拖延了，你想「明天的自己」會想對「今天的自己」說什麼？透過觀想練習，你會更知道今天的努力，是為了讓未來的路更順利前行。（推薦給你：讓自己更好的三個願望：放棄完美，卻迎接完整）
4. Negative consequences 設定有趣的懲罰
「完成了有甜頭，那拖延了也應該有懲罰才對！」
這是有趣的逆向操作！如果正向鼓勵的甜頭無法讓你持之以恆地完成任務，那麼設定些有趣的懲罰，讓你不得不把手邊的事情完成吧！比方說，如果你故意拖延，那你就必須戒斷一個禮拜的飲料或是罰錢給自己，想逃開懲罰的心念，也會讓你更有動力把手邊的工作完成！（推薦給你：工作開始的三小時，你在收拾爛攤子還是創造未來？）
5. Accountability 承認當責
「用完成任務，證明你是個可以對自己負責的人！」
告訴自己，你是唯一能對自己負責的人。公開的和大家分享你執行的專案，分享你的進度，也提出你需要得到的援助。透過戒斷拖延症候群，成為一個更能對自己誠實與負責的人。（推薦閱讀：成功不是企圖獲得所有人的肯定，而是對自己的選擇無愧於心）
最後親愛的，不是只有你一個人受拖延症候群所苦。但透過明白自己的拖延原因與找到解決方法，你會發現自己不再害怕行動，而你會清楚知道，你是唯一有辦法，讓自己的明天比昨天更好的原因。
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There are several reasons why you can always stop in the workplace. Time management is not good, things are not efficient enough, and sleep is not good. Another key point is "inertia delay." Do you have procrastination? Today, let the psychologist crack the key reasons for your delay, and tell you the solution to the practice that you can practice right away!
Do you have procrastination?
Do you often subconsciously put "wait and say / do", "I am so lazy to let me rest now", "I don't want to do anything", "I want to think about it tomorrow" is hanging on my lips? Even though it is clear to everyone that "the things that are done today are not to be dragged to tomorrow", can you just succumb to the procrastination syndrome?
Perhaps what you should do is not to blame yourself and anger the past, but to find the main cause of delay, to prescribe the right medicine, so that the future will not stop where you are, but will be pave and confident. Psychologist Sebastian Bailey organizes five key reasons for delaying illness and provides a psychological withdrawal recipe for patients with procrastination. Start today and practice and delay farewell! (Recommended reading: tomorrow will not be better, unless it gets better today)
Five reasons for procrastination: people choose to be comfortable
Imagine the excuse that you want to delay, from the five common excuses and reasons that you can sort out, you will be able to see the shadow of your past.
1. The difficulty of miscalculating tasks: "In fact, this task is very simple. I will do it tomorrow."
Admit it, the big reason for delay is that people tend to interpret complex tasks too simple, until the last moment, only to find that this task requires more time than previously thought.
2. I want to avoid the feeling of discomfort: "This task is too difficult, not my ability."
Human beings have inertia. Compared with new challenges and facing unknowns, most people will tend to take the old roads, do what they will do, choose comfort, and imaginatively satisfy themselves. Then they become the biggest enemy to complete the task. If things haven't started yet, let's admit defeat. (Recommended to you: "Uncomfortable, the beginning of formal growth" write a letter to you who is responsible for the work)
3. Fear of failure: "I must not do well, or don't do it!"
This is very contradictory, but the reason most people are procrastinating is because they are afraid of failure. The fear of fear of failure is rooted in your heart, making it impossible for you to move forward. (Recommended reading: used to fall, enjoy failure)
4. Emotional instability: "I don't have the mood to do this now!"
When you feel that you are too tired, too hungry, too tired, too stressed, you will have more excuses to convince yourself to delay. To some extent, you have spared yourself for a while, but it has caused the progress to lag behind indefinitely.
5. There is always no plan in the plan: "My plan is not perfect enough, let me think about it."
There is a kind of person who is a planner who likes the plan but can't put it into practice. The inventory plan makes him happy, but the actual inspection progress will find that the progress is actually nothing.
Five psychological solutions for patients with procrastination
If you want to live better today than yesterday, instead of always filling up the backward progress of yesterday; if you want to be a forward who is not afraid of challenges and does not refuse to suffer, try these five psychological exercises!
1. Strive for five five-minute action plan
"Take the first step in five minutes and 300 seconds to develop a good habit of action."
The next time you realize that you have a "plan" to delay, you are forced to spend five minutes to take the first step. Through every five minutes of action, you are also suggesting your pain and body. In fact, the action is not difficult. You have already crossed the hardest start, and there is nothing to fear. (In the same field: Change the delay tactics that make you more and more tired, and act now!)
2. Home Run has a planned and rewarded practice schedule
"When you are on a mission, besides setting goals, don't forget to give yourself a little sweet reward in the process."
If you refuse to delay, you should develop a good habit of "setting a clear goal" and "regularly reviewing progress", and don't forget to give yourself a little sweetness to complete the project on time! Imagine that you are running a marathon, you know where you are going (set a clear goal), you know your current position (view progress), you know that you are tired and thirsty, you can stop and drink a glass of water (sweet) .
3. Be good to yourself Compare yourself and tomorrow's self
"It’s not like to let yourself go. If you are good to yourself, then let yourself be better tomorrow than you are today."
Imagine a person, one is tomorrow's self, and the other is today's self. If you are procrastinating today, what do you want to say about "Today's Self"? Through the practice of thinking, you will know more about today's efforts, in order to make the future road go smoothly. (Recommended to you: three wishes to make yourself better: give up perfection, but greet integrity)
4. Negative consequences set interesting penalties
"If you have a sweetness, you should be punished if you delay!"
This is an interesting reverse operation! If the sweetness of positive encouragement does not allow you to complete the task consistently, then set some interesting penalties, so that you have to do things with your hand! For example, if you deliberately delay, then you must abstain from paying for a week's drink or paying for yourself. If you want to escape the punishment, you will be more motivated to complete the work! (Recommended to you: Three hours after the start of the work, are you cleaning up the mess or creating the future?)
5. Accountability recognizes responsibility
"To complete the task, prove that you are a person who can be responsible for yourself!"
Tell yourself that you are the only one who can be responsible for yourself. Share your project with you publicly, share your progress, and ask for the assistance you need. Deteriorating the syndrome through withdrawal and becoming a person who is more honest and responsible for himself. (Recommended reading: Success is not an attempt to gain everyone's affirmation, but a choice for one's own choice)
Finally, dear, it’s not only you who suffer from procrastination. But by understanding the reasons for your delay and finding a solution, you will find yourself no longer afraid of action, and you will know clearly that you are the only way to make your tomorrow better than yesterday.
