deliberately

/d??l?b?r?tli/

adv. 故意地；從容不迫地，小心翼翼地

A day can really slip by when you are deliberately avoiding what you are supposed to do.

buckle down to do something

認(rèn)真干某事

It's time to buckle down.

catch up on

趕上；得到……消息；彌補(bǔ)

Maybe catch up on your favorite YouTube channel.

procrastination

/pr??kr?st??ne??n/

n. 耽擱，拖延；拖延癥

This is the cycle of procrastination, and I promise you, we have all been there.

consequence

/?kɑ?ns?kwens/

n. 結(jié)果，后果；重要性，價值

Procrastination is when we avoid a task we said we would do, for no good reason, despite expecting our behavior to bring negative consequences.

irrational

/??r???n(?)l/

adj. 非理性的，不合邏輯的，荒謬的；無理的

Obviously, it's irrational to do something you expect to harm you.

ironically

/a??rɑ?n?kli/

adv. 具有諷刺意味的是；反諷地，諷刺地

But ironically, procrastination is the result of our bodies trying to protect us.

threatening

/?θretn??/

• adj. 威脅（性）的，恐嚇（性）的；（天氣狀況）險惡的，（海）險惡的；兇兆的
• v. 威脅，恐嚇；危及，對……構(gòu)成威脅；預(yù)示兇兆，有……危險（threaten 的現(xiàn)在分詞）

Avoid a task we see as threatening.

panic

/?p?n?k/

• n. 恐慌，驚慌；人心惶惶，惶恐不安；忙亂，慌亂；粟，稷，糜子
• adj. 恐慌的
• v. （使）恐慌，（使）驚慌失措

in favor of

有利于；支持；贊同

And it’s in the midst of this fight, flight, or freeze response that you decide to handle the threat by avoiding it in favor of some less stressful task.

extreme

/?k?stri?m/

• adj. 極大的，極度的；極端的，嚴(yán)重的；過分的，偏激的；盡頭的，末端的；極限的，從事極限運(yùn)動的
• n. （觀點或行為方式的）極端；（事物的）極度；端頂，端詞

This response might seem extreme.

evoke

/??vo?k/

v. 引起，喚起（感情、記憶或形象）；召（魂），喚（神）

We are most likely to procrastinate tasks that evoke negative feelings.

motivate

/?mo?t?ve?t/

v. 成為……的動機(jī)，是……的原因；激勵，激發(fā)；<南非>申請

Procrastination is motivated by our negative feelings.

susceptible

/s??sept?b(?)l/

adj. 易得病的，易受影響的；（人）易受感動的，易動感情的；可能有······的，容許······的；<正式>（尤指想法或陳述）能被理解（或證明、解釋）的

Some individuals are more susceptible to it than others.

misconception

/?m?sk?n?sep?(?)n/

n. 錯誤想法，誤解，錯誤印象

However, it's a common misconception that all procrastinators are lazy.

apathy

/??p?θi/

n. 冷淡，無興趣

In the boy and brain, laziness is marked by no energy and general apathy.

distract

/d??str?kt/

v. 使分心，使轉(zhuǎn)移注意力；<古>使困惑，使迷惑

Distract yourself with unimportant tasks.

failure

/?fe?lj?r/

n. 失??；失敗的人（或企業(yè)、事物）；未做到；缺乏，不足；故障，衰退；公司倒閉；歉收；突然失去

Procrastinators often report a high fear of failure.

live up to

不辜負(fù)；做到；實踐

They are afraid their work won't live up to their high standards.

suffer

/?s?f?r/

v. （因疾病、痛苦、悲傷等）受苦，受折磨；經(jīng)受，遭受（壞事）；變差，變糟；<古>容許，允許；<古>受處決

anxiety

/???za??ti/

n. 焦慮，憂慮；令人焦慮的事；渴望；焦慮癥

ailment

/?e?lm?nt/

n. 疾病，小??；不安

Frequent procrastinators are likely to suffer from anxiety and depression, ongoing feelings of shame, higher stress levels and physical ailments associated with high stress.

cultivate

/?k?lt?ve?t/

v. 開墾，耕作；栽培，培育；陶冶，培養(yǎng)；建立（友誼），結(jié)交

discipline

/?d?s?pl?n/

• n. 紀(jì)律，風(fēng)紀(jì)；懲罰，處分；訓(xùn)導(dǎo)，管教；訓(xùn)練，鍛煉；自制力，自律能力；（尤指大學(xué)的）科目，學(xué)科
• v. 懲罰，處分；訓(xùn)練，管教

Traditionally, people thought procrastinators needed to cultivate discipline and practice strict time management.

strategy

/?str?t?d?i/

n. （尤指為獲得某物制定長期的）策略，行動計劃；戰(zhàn)略，戰(zhàn)略學(xué)

journal

/?d???rn(?)l/

n. 雜志，期刊，報紙；日記，日志；（會計）日記賬

Some simple strategies include breaking a task into smaller elements or journaling about why it's stressing you out and addressing those underly concerns.

impulsively

/?m?p?ls?vli/

adv. 有推動力地

Try to remove nearby distractions that make it easy to impulsively procrastinate.

perpetuate

/p?r?pet?ue?t/

v. 使持續(xù)，使長久（尤指不好的事物）

Because a culture that perpetuates this cycle of stress and procrastination hurts all of us in the long term.