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How can you stop procrastinating so much?
如何才能停止拖延？
There are so many reasons why people procrastinate. In high school I slacked off because I had a fear of failure.
人们拖延的原因有很多。高中时我因为害怕失败而懈怠。
If I failed a test because I didn't study, well, I knew I wasn't stupid. I was just lazy. But if I studied and failed, that meant something was wrong with me.
如果我因为没有学习而考试不及格，那么我知道我并不蠢，我只是懒。但如果我学习但不及格，那就意味着我脑子出了问题。
But in college I usually procrastinated because I didn't know how to finish my assignments.
但在大学里我经常拖延，因为我不知道如何完成作业。
Now I usually avoid work because I'm a tired, middle-aged Millennial, struggling to keep up with my two kids.
现在我通常会逃避工作，因为我是一个疲惫的中年千禧一代，努力抚养两个孩子。
The first thing to do is understand the function of your procrastination. What are you avoiding? What emotions are coming up? What are you afraid might happen?
首先要做的就是了解拖延症的功能。你在回避什么？会有什么情绪？你害怕会发生什么？
Then you need to think about what will help you to make contact with your goal.
然后你需要考虑什么可以帮助你实现你的目标。
In high school I needed to accept that low grades didn't mean I'm a failure as long as I learn from them.
在高中时，我需要接受这样的事实：只要我能从失败中吸取教训，那么成绩低并不意味着我是一个失败者。
In college I needed to understand how to ask for help, and present day me needs to shrink down the difficulty of my work. So I'm not so overwhelmed.
在大学里，我需要了解如何寻求帮助，而现在我需要降低工作难度。所以我并没有那么不知所措。
A great place to start is just talking to someone about your procrastination. If nothing else, they could be a great source of accountability to help you take that first step forward.
一个很好的起点就是与某人谈论你的拖延症。如果不出意外，它们可能会成为帮助你迈出第一步的重要责任来源。
