procrastinate

US /proˈkræstəˌnet, prə-/

・

UK /prəʊ'kræstɪneɪt/

C2 高級

v.i.不及物動詞拖延；延遲；耽擱；延宕；遲滯；因循

People often procrastinate when it comes to paperwork

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想要英文發音像 native speaker 嗎？這五個小祕訣一定要學起來！ (5 Secrets of American English Pronunciation: Advanced Pronunciation Lesson)

08:55

想要英文發音像 native speaker 嗎？這五個小祕訣一定要學起來！ (5 Secrets of American English Pronunciation: Advanced Pronunciation Lesson)

If you wait, if you procrastinate, well, too bad for you, you won't be able to succeed.
如果你只是一直等或拖延，那太糟糕了，你不可能成功的。
it just means that you don't procrastinate.
只是代表你不會拖延。

這就是你的語言有多大的力量--小心你在生活中所說的話。 (This Is How Powerful Your Words Are - Be Careful What You Speak Into Your Life)

06:40

這就是你的語言有多大的力量--小心你在生活中所說的話。 (This Is How Powerful Your Words Are - Be Careful What You Speak Into Your Life)

Say I am committed toe, learn how to do it instead of saying I always procrastinate and never get anything done.
說我有決心趾，要學會如何去做，而不是說我總是拖拖拉拉，什麼事也做不成。

世界頂尖學府哈佛大學的學生也有拖延症？一起來訪問他們的日常校園生活！ (Asking Harvard Students If They Ever Sleep)

05:49

世界頂尖學府哈佛大學的學生也有拖延症？一起來訪問他們的日常校園生活！ (Asking Harvard Students If They Ever Sleep)

Do you guys, like, procrastinate a lot or you more, like, get it done?
你們會很常拖延嗎？還是會馬上完成？

拖延症患者的內心世界 (Inside The Mind of a Procrastinator)

03:00

拖延症患者的內心世界 (Inside The Mind of a Procrastinator)

procrastinate, hoping that by understanding the process, you might find a way to defeat
拖延，希望通過了解這個過程，你可能會找到一個方法來打敗
Making videos is extremely difficult, especially writing a script and I always use to procrastinate!
製作視頻是非常困難的，尤其是寫劇本，我總是習慣於拖延！我的視頻是在一個很短的時間內完成的。

你有被說過做事都「三分鐘熱度」嗎？為什麼堅持不懈這麽困難？！(Why Is It So Hard To Be Consistent Backed By Psychology)

05:36

你有被說過做事都「三分鐘熱度」嗎？為什麼堅持不懈這麽困難？！(Why Is It So Hard To Be Consistent Backed By Psychology)

If you've made it this far, you'll hopefully already have a good idea about why we procrastinate.
如果你看到這裡，希望你已經對我們拖延的原因有了一定的瞭解。

如何在不辭去朝九晚五的工作的情況下逃離 "老鼠賽跑"？ (How to Escape the "Rat Race" Without Quitting Your 9-5)

10:21

如何在不辭去朝九晚五的工作的情況下逃離 "老鼠賽跑"？ (How to Escape the "Rat Race" Without Quitting Your 9-5)

When you're at this state, you feel lethargic, you procrastinate, you become complacent.
當你處於這種狀態時，你會感到昏昏欲睡，你會拖延時間，你會變得自滿。

如何在全職工作之餘抽出時間做每一件事 (How to Find Time for Everything with a Full Time Job)

21:30

如何在全職工作之餘抽出時間做每一件事 (How to Find Time for Everything with a Full Time Job)

It gives us a reason to not procrastinate so much.
這讓我們有理由不再拖拖拉拉。
Oh, why do I always do, why do I always procrastinate?
哦，為什麼我總是這樣，為什麼我總是拖延？

科學驗證的 4 個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal. (科學驗證的 4個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格（中英字幕）)

03:09

科學驗證的 4 個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal 凱莉．麥高尼格爾（中英字幕） - Dr. Kelly McGonigal. (科學驗證的 4個方法 ► 這樣做能提高自控力！暢銷書《自控力》作者 - Dr. Kelly McGonigal 凱莉．麥高尼格（中英字幕）)

your brain thinks all it really wants, all you really want is the chocolate bar, or to procrastinate, or to not bother doing your yoga exercises.
你的大腦認為它真正想要的，你真正想要的就是巧克力棒，或者拖延時間，或者懶得做瑜伽練習。

我是如何全職工作學習的？我的策略性時間安排 (How I Study With a Full-Time Job: My Strategic Scheduling)

16:07

我是如何全職工作學習的？我的策略性時間安排 (How I Study With a Full-Time Job: My Strategic Scheduling)

Now the work tasks that we're procrastinating on are a lot easier to find I'm sure but the rewards are a bit more difficult to identify. There are many different ways I reward myself. I have one a good work done reward. So this is what I do when I am done completing a task and it can be things like being allowed to scroll on my phone, getting some food, lying down playing a game, talking to my friends. Then I have the second type which is the reward for not doing work. So this is what I do to lower my anxiety. Basically what do I procrastinate on when I'm not working and this tends to be things like watching random YouTube videos or playing more games or just scrolling on my phone or spending hours and hours trying to find the perfect black t-shirt online. So there's those things. To complete this list you can add what is the first thing that you tend to do in the mornings and next what you do when you are falling asleep especially if you do things like revenge, bedtime, procrastinate. So this shows you what your attention likely wants to go to when it feels that it has the less guilty freedom to do it. And lastly what you do to relax or calm yourself down. Everything that falls into this category of reward is really important because it always tends to come after the work that we need to do and very often tends to compete with it. This is very important to identify especially if you have like me an interest-based nervous system versus a importance-based nervous system. If you find it very easy to do the most important thing next on your list maybe just click off this video because actually it's going to be completely unhealthy or you might not even be here in the first place. But if you have an interest-based nervous system this means that the things that you find rewarding or interesting or that hold your attention most in the moment are the ones that you are going to be most likely to want to do. When interesting or stimulating things become much more attractive than the important or necessary ones this is a huge problem. And I'm going to talk later about the importance of identifying, managing and producing stimulation but at the moment it's very important and helpful to have this audit of what your work and rewards are. And if you're embarrassed it's fine so am I. I'm working on it. Now hopefully by this point an obvious realisation is while we tend to work on our strict fixed schedules we tend to play or reward ourselves on variable schedules. We don't plan when we're going to scroll on our phone, we don't plan when we're going to procrastinate and so we're making these addictive behaviours a lot more addictive by the way that we do them while we're making our work behaviours a lot less interesting and more likely for us not to want to do them by scheduling them in strictly. So how do we fix this? And I'm not going to recommend scheduling in our scrolling and procrastination time, don't worry. I'm going to recommend a new type of time blocking which on paper looks exactly the same but in practice makes all the difference when it comes to wanting to work. The first one is when approaching your calendar and scheduling in a time block for a task add as big buffers as you can afford to the start and the end of that task. So do not have a hard start time. This is not a time where you need to be working, this is a window of time where you have the availability to work, letting yourself intuitively start when you feel like it. The second and this is why the buffer is important, do not have a hard stop or end time to your task. This of course involves no pomodoro and no farce. If those work for you and time blocking absolutely fine but in this case I would strongly recommend that you stop work when you feel too tired or when you feel that you've done or learned enough. Thirdly when time blocking I fill in a whole window and I don't back to back different tasks or projects. So project switching takes a lot of mental energy to go from one to another and I don't like to do this because in the long term it lowers my energy in the day overall and I have to stop working sooner than I would otherwise. In this case if I feel like switching a task what I do instead is even take a time short break and reconsider. Very often I find that I'm wanting to procrastinate rather than actually genuinely being invested in something else which is more important. The fourth is never to schedule in tasks or things that you need to do specifically into your calendar. You might do bigger projects in terms of saying that you have studying to do versus like YouTube or whatever but the vaguer and the broader that I leave this the better I find that I end up working. I'm still recovering from having to force my brain to do stuff all the time I'm like really struggling with that so at the moment I find it more helpful to think intuitively on the spot. What do I think is the more reasonable thing to do? Deciding on the spot also means that I'm always working on a randomized schedule because I don't know what to expect on that day. I don't know when I'm going to start when I'm going to finish so it naturally builds randomization into the task therefore lowering the chances that I end up presenting it in the long term. The fifth one is to learn and work with your body clock. For example if I have a day of working from home I will usually not schedule anything before 10 or 12 because I know that not being a morning person it's unlikely that I'm going to do anything productive before usually 12 pm. So when 12 o'clock comes I can either think I've already failed at four things I needed to do today or I can think oh I could start working right now. So kind of being a bit more reasonable and not too strict with how you know that you work might be really helpful. After completing this calendar the most important thing is actually what doesn't get written down in the schedule and this is the randomization of rewards after a task. In the previous step we will have identified what we tend to do when we finish a task. For me it is automatically always scrolling on my phone or watching a youtube video while playing snake. It has to be one of these things and so now what I've done is I've completely changed this. I've created a random selection of six activities and I'll explain why I picked these specifically later and instead of doing my 100% guaranteed reward when I know it's going to come which is phone, scroll, youtube, what I do instead is get these on a metal dice which has one on each side and I roll the dice and I have to do one of these actions. This means that I never know what my reward is going to be so now I have an extra layer of variability and randomness in my rewards during the day. The actions that I have are journaling, meditation, stretching, walking, calling a friend or listening to music. These tend to be really really helpful activities especially exercise if it's rigorous can give you some extra focus after it so that tends to be a really energizing and good reward activity. Now the reason I picked these is because one of my biggest pitfalls in the past used to be having very high stimulation reward activities and this is so so so bad because going from an activity of high stimulation to reward of high stimulation to trying to force myself to do an activity of high stimulation is so exhausting and I run out of energy a lot quicker throughout the day. It's a newish thing for me to consider but thinking off and knowing how stimulating certain activities are for me and taking this into consideration will then mean that I maintain higher levels of energy throughout the day. For example I find public spaces very very stressful and stimulating and even though listening to super energetic music or an audiobook is normally quite a stimulating activity if I do it in public it then reduces my overall stimulation if that makes sense because it's more relaxing for me to do that than to listen to this thing. On the other hand what I usually tend to do is go from activities like listening to a lecture to listening to another fun youtube video on two times speed which has basically the same levels of stimulation and keeps me quite high and easily very very very exhausted throughout the day. So in this case I need to complement this with an activity which is stimulating in a different way or less stimulating overall. Ideally for an action you want to pick up complementary rewards which will then energize you more and make you more likely to be happy and do more work. The reason
現在，我相信我們拖延的工作任務更容易找到，但獎勵卻有點難以確定。我獎勵自己的方式有很多種。我有一種獎勵方式是 "工作做得好"。這就是當我完成一項任務時，我會做的事情，可以是允許我滾動手機、吃點東西、躺著玩遊戲、和朋友哈拉等。第二種是對不工作的獎勵。這就是我為降低焦慮所做的事情。基本上，當我不工作的時候，我會在哪些事情上拖延時間，而這些事情往往是看YouTube上的隨機視頻，或者玩更多的遊戲，或者只是在手機上滾動，或者花幾個小時在網上找一件完美的黑色T恤。就是這些。為了完成這份清單，你可以添加你在早晨傾向於

排毒--我是如何欺騙我的大腦開始做困難的事情的。

10:19

排毒--我是如何欺騙我的大腦開始做困難的事情的。

procrastinate again.
再次拖延時間。