Procrastination读后感10篇
《Procrastination》是一本由Jane B. Burka / Lenora M. Yuen著作，Da Capo Lifelong Books出版的Paperback图书，本书定价：USD 15.95，页数：336，文章吧小编精心整理的一些读者的读后感，希望对大家能有帮助。
《Procrastination》读后感(一)：everyone procrastinates
The book consists of two parts: what is procrastination, and how we can overcome it. Overall, the book is clearly organized and insightful, and suggestions from the book are quite reasonable and easy to follow. One main argument from the book is that procrastination has reasons and the reasons always infect other behaviors, too.
The authors start with equation of self-worth, ability and performance, which is really what I have in mind. Procrastination comes between ability and performance by degrading the performance. Thus, procrastinators view themselves with less ability than they actually have. Or on the other hand, if the procrastinators view themselves with less ability, they may put off getting things done, afraid of low performance. The overarching point is that we need to be aware of the problems: is it because we really are unable to do things or because we are afraid of low performance.
After telling us how to crack procrastination, the authors talk about how we can overcome it. One inspiration suggestion from the authors are that we cannot overcome by "brutal force" or by forcing ourselves into doing something, rather we focus on how we can increase our confidence in doing things and how we can decrease the pressure of low performance.
Another interesting thing in the book is about attention deficit disorder (ADD). I really have some friends who probably have ADD, and under some conditions, I myself seem to have ADD. The symptoms of ADD are that we are unable to focus for a long time almost "genetically". The suggestion the authors make is we do not try to completely cure it, but we try to limit its influence on our time management.
There are more inspiring arguments in the book than I can list here. I strongly believe the book is suitable for everyone.
《Procrastination》读后感(二)：对拖延说不
在实习的这一段时间里，由于实习，拖延了许多，实在愧对两位作者，不过现在已经好多了，我不会自我厌恶的，最多只是自嘲而已。
这本书前面部分是科普，讲的是什么因素导致了拖延症，并将拖延与许多方面的情况进行了十分详细地讲解，虽然我看的比较晕，但还是很敬佩作者们总结出这些来。
科普部分让我比较有兴趣的就是“害怕成功”与“害怕失败”两对基佬了。害怕失败大家比较好理解，因为大家比较常见的就是害怕失败的，一旦你害怕失败，一般你都不会行动，最后自然而然拖延了。而害怕成功就是你怕你的成功会造成许多人的困扰，或者影响朋友间的感情，现在你可以这样想，如果你成功了，他们嫉妒你的话，你是不是还和他们做怕朋友也是一个问题呢？还有就是完美主义者，这种人拖延的概率很大，因为你不可能所有事都能做到完美，故一旦没有100%成功，完美主义者就会自暴自弃了。
说实话第一部分看的快忘的也快，然而第二部分是讲如何克服拖延症的，这个很有用，故把有感触的写在下面。
对于一个目标，你需要定一个小的你能掌控的目标，最好不要超过一年，否则就应该把这目标分为几个小的目标了，目标一定要做好计划，详细地分成一步一步地做，直到你能完全清楚你要达成这个目标的所有步骤，然后坚持下去，遇到问题不要放弃，想想为什么要达成这个目标，方法可以改进吗，然后再修改步骤，再一步一步向前走，直到实现。
学会说不
我们为什么那么忙，是因为我们经常做些紧急却不重要的事，学会说不就是向那些紧急却不重要的事说再见，然后做些不紧急却十分重要的事，像学一门外语等都是。至于撸管就是紧急却不重要的事，不要干。
当你感到拖延时可以去跑步，这样可以缓解压力，我现在就是经常跑步，感觉十分好，大家多多学学一些有效减压方法，向找朋友聊天，打电话回家，看书等都是比较好的减压方法。
还有作者有说到如何与拖延症患者打交道或者帮助他们摆脱拖延症，这个作者建议我们可以设定奖励机制，例如完成一件事奖自己买一件衣服，这个自己也可以做，然后不要逼迫他们，这样会适得其反，应该跟他们好好商量如何应对拖延，或者建议他们看看这本书增加点理论知识。
最后理论再丰富也没用，离开了实践什么都得不到，历史上有许多的经验教训。
《Procrastination》读后感(三)：接受自己，才能改变自己
拖延症真是一个神奇的东西，一边把该做的事一拖再拖，一边在大脑里将自己批判的体无完肤，一边想要改变现状，一边又因为罪恶感不愿意踏出一步。看完这本书，才意识到那个脑子里一直在批判延误自己的声音也是导致自己拖延的罪魁祸首之一，拖延导致自我批评和自我厌恶，罪恶感又导致了进一步的拖延，然后就陷入了死循环中。
想要摆脱拖延，更高效的学习和工作，首先就要学会介绍自己，要心平气和的接受自己的不足，每个人都有缺点，你也不例外，但有拖延的习惯并不代表你就因此一无是处，它可能极大的影响了你的生活，但它不是你，它只是你的一个方面，想成为更好的那个自己，就先接受这个不完美的自己吧。
关于拖延的一些建议：
即使有感觉不好、心情不好、状态不好等借口的情况下，也要开始，你并不需要在万事俱备的时候才着手开始；
即使有注意力涣散的情况，也要尽力去做，哪怕你只能坚持五分钟，甚至一分钟；
在自己完成了目标/小目标的时候，要给自己奖励，强化努力——奖励的神经连接；
冥想也是缓解压力的一个利器；
将自己需要做的一些事养成固定的习惯，这样就无需在做的时候去思考；（推荐《习惯的力量》）
最最重要的一点，不要对自己拖延这件事too judgemental, 想要变的更好，这难道不就是你积极向上和可爱的一面么？爱自己，然后去努力变得更可爱。
《Procrastination》读后感(四)：Just draw down some points.
1. Initiate Tasks
2. Sustain Attention
3. Inhibit impulses
4. Shift attention
5. Working memory
6. Emotional control (regulate / manage feelings)
7. Organize material
8. Self-monitor : lack the verbal capacity to review one's performance to talk oneself through difficult tasks or experiences as needed.
9 . Time management
10. Planning.
----
Realized most of time i made unrealistic goals. Need to account for lay-backs, overheads and non-controllable accidents that jump the queue .
《Procrastination》读后感(五)：A Short List of Techniques for Managing Procrastination
1. Identify a behavioral goal (observable, specific, and concrete), rather than setting a vague, global one.
OT: “I want to stop procrastinating.”
INSTEAD: “I want to clean out and organize my garage by September 1.”
2. Set a realistic goal. Think small, rather than large, and choose a minimally acceptable goal rather than an ideal goal. Focus on one (and only one!) goal at a time.
OT: “I’ll never procrastinate again!”
INSTEAD: “I’ll spend an hour a day studying for my Math class.”
3. Break your goal down into small, specific minigoals. Each minigoal is more easily reached than the big goal, and small goals add up to a big goal.
OT: “I’m going to write the report.”
INSTEAD: “I’ll spend thirty minutes working on a plan for my spreadsheet tonight. Tomorrow I’ll spend another thirty minutes filling in the data, and then the next day, I’ll spend an hour writing a report based on the data.”
4. Be realistic (rather than wishful) about time. Ask yourself: How much time will the task actually take？ How much time do I actually have available？
OT: “I have plenty of time to do this tomorrow.”
INSTEAD: “I’d better look at my calendar to see when I can start. Last time, it took longer than I thought.”
5. Just get started! Instead of trying to do the whole project at once, just take one small step.
Remember: “The journey of a thousand miles begins with a single step.”
OT: “I’ve got to do it all in one sitting.”
INSTEAD: “What is the one first step I can take？”
6. Use the next fifteen minutes. You can stand anything for fifteen minutes. You can only accomplish a task by working at it fifteen minutes at a time. So, what you can do in fifteen minutes is of value.
OT: “I only have fifteen minutes, so why bother？”
INSTEAD: “What part of this task can I do in the next fifteen minutes？”
7. Expect obstacles and setbacks. Don’t give up as soon as you hit the first (or second or third) obstacle. An obstacle is just a problem to be solved, not a reflection of your value or competence.
OT: “The professor isn’t in his office, so I can’t work on my paper. Think I’ll go to a movie.”
INSTEAD: “Even though the professor isn’t in, I can work on my outline until he gets back.”
8. When possible, delegate (or even dump!) the task. Are you really the only person who can do this？ Does this task really have to be done at all？ Remember, no one can do everything—not even you.
OT: “I am the only one who can do this correctly.”
INSTEAD: “I’ll find the right person for this task so that I can work on a more important project.”
9. Protect your time. Learn how to say no. Don’t take on extra or unnecessary projects.
You can choose not to respond to what’s “urgent” in order to attend to what’s important.
Appendix B: A Short List of Techniques for Managing Procrastination 291
OT: “I have to make myself available to anyone who needs me.”
INSTEAD: “I don’t have to answer the phone while I’m working. I’ll listen to the message and call back later when I’ve finished.”
10. Watch for your excuses. Instead of using your excuse as an automatic reason to procrastinate, use it as a signal to spend just fifteen minutes on your task. Or use your excuse as a reward for taking a step.
OT: “I’m tired (depressed/hungry/busy/confused, etc.), so I’ll do it later.”
INSTEAD: “I’m tired, so I’ll just spend fifteen minutes working on my report. Then I’ll take a nap.”
11. Reward your progress along the way. Focus on effort, not on outcome. Watch out for all-or-nothing thinking: the cup can be half-full just as well as half-empty.
Remember, even a small step is progress!
OT: “I can’t feel good until I’ve completely finished.”
INSTEAD: “I took some steps and I’ve worked hard. That feels good. Now I’m going to watch a movie.”
12. Use your procrastination as a signal. Stop and ask yourself: “What message is my procrastination sending me？”
OT: “I’m procrastinating again and I hate myself.”
INSTEAD: “I’m procrastinating again: What am I feeling？ What does this mean？ What can I learn？”
Remember: YOU HAVE A CHOICE. YOU CAN DELAY OR YOU CAN ACT.
You can act, even though you are uncomfortable.
The legacy of the past does not have to control what you do in the present.
You can take pleasure in learning, growing, and challenging yourself.
You do not have to be perfect to be of value.
《Procrastination》读后感(六)：书中最为对自己的拖延症的几个观点
1. 全然的接纳真实的有局限的自己，好好照顾自己。无论正面的，负面的，美好的，邪恶的，人本来就是混合的多面体。跟那个想象中应该成为的自己说拜拜
2. 善待失败，那是成长学习的一部分。情商和逆商的培养非常重要
3. 不要做老好人，时间精力和能力都是有限的。要明白自己的需要，先满足自己的需要，才有能力真正满足自己关心的家人朋友的需要
4. 不要试图学习甚至了解太多的东西，分散的精力和时间会让你疲惫不堪 （“The need to be well versed in EVERYTHING prevents them from pursuing ANYTHING. They refuse to be limited to one field of study, one special interest, one predictable career. Believing they can embody the Renaissance ideal, they end up spreading themselves in so many directions that they can’t move forward.”）
5. 放轻松，勇于自嘲吧
6. 设定具体的小目标，分段执行
《Procrastination》读后感(七)：接受自己最真实的样子，而不是期待中的我们
the core message of <procrastination> has reinforced my idea that procrastination is not primarily a time management problem or a moral failing but a complex psychological issue.
It's not the problem of procrastination that cause us feel guilty. It's the problem of self-worth that usually unknown to us, but it demonstrates by our anxiety toward procrastination.the author emphasize that self-worth is rooted in the capacity for acceptance, which includes acceptance of our biology, our history,our circumstances, and our many human limits. We may be aware of how delaying works against you, but we can just imagine that we are less familiar with how procrastination works for us, and until we can see the function that procrastination serves in our lives, we'll probably put off trying our techniques, just as we’ve put off so many other things.
Knowing how the procrastination works is the first step to self-improvement.
it's interesting for me to read the book about how to get rid of the procrastination, but i still won’t get anywhere unless i do something to overcome it. Reading about techniques may be interesting, but reading is not doing
After reading this book, i know more about myself,my story, the
arrative of my own life. And now, i find the context for my procrastination
I believe this is crucial, for when we accept ourselves as we really are, rather than as we wish to be, we are most able to act in our best interest and not live at the mercy of procrastination
要自爱，for better or for worse,
充分认识自己
接受自己的不完美，不活在期待之中，
每天进步一点点：）
----------------------
my readingnote for future review:
★（it's my favourite)
拖延的成因：
1.The emotional roots of procrastination involve inner feelings, fears,hopes, memories, dreams, doubts, and pressures. But many procrastinators don’t recognize all that’s going on under the surface, because they use procrastination to avoid uncomfortable feelings
2.Another root of procrastination is the procrastinator’s complicated relationship to time. Procrastinators often have a “wishful thinking”approach to time or see it as an opponent to outwit, outmaneuver, or outlive. This attitude toward time fuels more procrastination
3.The biological roots of procrastination include your body, your
rain, and your genetic inheritance
4.The interpersonal roots of procrastination encompass your family
history, your social relationships, and your place in your current culture.
---------------------------
拖延四因素:
a.Low Confidence in Your Ability to Succeed
Task Aversiveness: Expecting That the Process Will Be Difficult or the Outcome Will Be Unpleasant
c.The Goal or Reward Is Too Far Away to Feel Real or Meaningful d
d.Difficulties in Self-regulation
-----------------------
拖延全过程（说到我痛处了>_<）：
You have your own unique experience of this cycle.
a. “I’ll start early this time
“I’ve got to start soon
c “What if I don’t start
d.There’s still time
e. There’s something wrong with me
f The Final Choice: To Do or Not to Do
g I’ll never procrastinate again
-----------------------
★5.Fear of success :the important question for all of us is not whether we are ambivalent about success, but whether our conflict about success is so intense that it get in the way.In other words，our anxiety about being successful is unknown to us, but it was demonstrated by our procrastination
★★（深受其害，不愿承认自己的不足而选择不去做）6.Procrastination allows people to take comfort in believing that
their ability is greater than their performance indicates, perhaps even maintaining the belief that they are brilliant or unlimited in their
otential to do well. As long as you procrastinate, you never have to
confront the real limits of your ability, whatever those limits are.
★（“我做不好，是因为我还没尽力”或者“我不去做而已”，自欺欺人啊！）7.By delaying, procrastinators appear to be disinterested in competitive struggles and indifferent to the rewards of victory. Procrastination gives the impression that they can “take it or leave it,” because they don’t make an all-out effort
★8.People who are afraid of failure choose not to compete because
they are afraid of losing or being exposed as weak or inadequate.
eople who are afraid of success, however, choose not to compete
ecause they are afraid of winning. They procrastinate to hide their
ambition, because they think there’s something wrong with being
competitive in the first place.（很精辟！）
------------------------------
下面这一段，是全书最爱，有些长，打得有点累，但是值得。
看得我好感动，再次坚定了自己的信念，
比任何鸡血文章都有用，要反复看：
As you consider the relationship between your procrastination and
your fear of success, try to stand back and take a more objective look at your situation. It may help to remind yourself that just because you fear something doesn’t mean it’s true now and forever. If you can challenge the assumption that at the first sign of success everyone will leave you, then you may be surprised to notice that there are some people who will not use your success against you. They will delight in your success and celebrate it with you. However, some people may resent your success—perhaps even some of the most important people in your life. If so, the question you must confront is: Can you make progress for yourself in spite of their resentment or their retreat from you？ Are you strong enough to survive without their total support？
Remember that success does not come all at once. As you begin to
resolve the anxieties that lead you to procrastinate, you will make
rogress toward your goals. As you move ahead, your conflicts about succeeding can kick up again. Improvements represent a threat to the ways we have been organized to defeat ourselves. Don’t be surprised then you take two steps forward and one step back, or one step forward and two steps back! As you see that you can live with success—and without the disasters you’ve been anticipating—you will be more able to move ahead.We understand that success might have its dangers for you.
We know these dangers are powerful. It’s natural to feel apprehensive when you’re making a change in your life, even when the change for the better. Achieving your idea of success—whether it be going back to school, exercising and losing weight, getting a new job, finding a good relationship or leaving a bad one—will inevitably involve facing change. Change may feel risky. When you make a change, you encounter the unknown in yourself, in your relationships, and in the world. But we think you may be in a better position than you realize to tolerate the risks. You can change and adapt to new circumstances,even to success.
---------------------------
“当我们去完成自己某个目标的时候，意味着改变。
而改变意味着有风险，要面对一个未知的自己，
但我们相信，你承受的风险是值得的，
你会遇见一个更好的自己
you will change and adapt to new circumstances, even to success”
good luck：）
2011.12.27
y hammer
《Procrastination》读后感(八)：Got everything done, died anyway
大多数人都有拖延症，只是程度问题，轻微的可以忽略不计，严重的就成了病，得治！
这本书主要分两部分，上部分讲reasons，导致拖延症的原因，作者从事拖延症研究超过25年，很有经验的样子，各种诱导procrastination的根源（root）很详尽，这也是我觉得此书最有价值的地方：
Root #1 Inner feelings, like fears, hopes...这是大部分人的原因所在，也是最常见的，内心的感情导致拖延症，害怕被拒绝，害怕被炒鱿鱼，害怕被批评，或者是害怕面对失落，伤心...
Root #2 Understanding of time. 有的人没有时间观念，总想等到deadline再做，“还早，还早，不急，不急。”就是这种人，lack the ability of time management.
Root #3 Biological factors. 这个就不常见了，神经科学上的，身体的，大脑的，基因的遗传，变异，个体差异，这也是导致procrastination的一个因素，即使不太常见，但也很难发现，因为大多数人只会觉得拖延症是表面的生活坏习惯，所以要是你真的很struggle，可以想想你家族是否有拖延症恶习传统，有就很可能是遗传啊。
Root #4 Interpersonal factors. 比如家庭关系（兄弟姐妹间关系，父母教育方式，family value...），personal social relationship，民族的，文化的因素，葱白的偶像或精神导师等等。这个是具有特定群体特征，或者有的人跟一群拖延症混在一起那他当然就很可能要被带坏。
下半部分讲方法，知道原因了，那怎么做才能克服拖延症啊：
Goal setting；
Time management；
decision making；
以及一些实用的小tips；
以及对ADD和ED患者的建议；
以及给跨文化人（移民）克服拖延症的建议；
以及如何与拖延症患者一起工作相处。
对于熟悉管理学的人来讲，其实part 2部分并不陌生，个人觉得讲的很浅显，而且废话多，干货少。
最后，其实最最最重要的是实践！执行力！像书中说的，成功其实就是timely pursuit of your intentions.
《Procrastination》读后感(九)：净化心理，不拖延
本周四看完的Jane Burka & Lenora Yuen 的著作 Procrastination是 这学期看的第一本原著也是第一本心理学作品。它让我更深刻的认识了拖延症的成因和表现，对自己的拖延症进行了反思，也知道了一些具体可行发方法。虽然拖延症并不是看一本书就能解决的问题，就算知道了明确了计划了，可能还会反反复复，但至少知道这个过程必定是开始的第一步。
本人是有拖延症的人，比如这个summary本该周五就完成的，可是一直拖到现在，本该现在拿起自己的毕业论文认真研究的，可是迟迟不愿行动。但是我也知道自己不是拖延症晚期，所以有信心可以改变。意识到自己拖延，是在研究生期间，因为身边室友鲜明的对比。室友H是一个自控力极强的人，任务出现的当下基本都完成了，我看着她按照自己的规划学习生活，慢慢自信，慢慢进步，很佩服，也知道了自己与这样的人的差距。室友J是一个极度拖延症者，每件事情几乎都是在最后的那一小时完成的，比如找工作推到毕业无路可退了才开始，比如毕业论文导师说三天后不交初稿不能答辩才慌忙找人帮忙，比如每次的群体事件好像都是被等待的那个。我在看这本书的过程中想到更多的其实是她，也许以后会推荐她看这本书。我是她们两者之间的人，自己写毕业论文时放着大把的时间却不愿翻书也是将近deadline才努力赶出，每次回家前都要在出发的前几个小时才收拾行李，每次答应别人什么时候都一拖再拖，甚至在高中初中，每次作业都要被催着完成，所以综合看来我能准确判断现在自己的拖延问题。
本书分为两部分，前11章是understanding procrastination, 包括什么是拖延症、拖延症的后果、拖延症的原因等，后8章是关于overcoming procrastination，运用例子提出了一些有用的建议。
如何判断一个人有拖延症呢？
拖延症和简单的把事情推迟是不同的，因为后者会让人感觉到放松，而前者是明明有时间却忍着内心的谴责而不去做。区分它们最好的方法就是看它有没有给我们带来严重的影响。拖延症在生活中会给我们带来很多不便，比如经常迟到、在工作和学习上总是不能及时完成任务、忘记截止期限被罚等等，而在心理上会有强烈的自我谴责感、内疚感、绝望感、无能为力感。他们经常制定计划，然后完全没有按照计划执行，重复着这种循环，经常给自己说的话就是：
I’ll start early this time. I’ve got to start soon. What if i don’t start？ There’s still time. There is something wrong with me. The final choice: to do or not to d. I’ll never procrastinate again.
拖延症的心理原因是什么呢？
首先，害怕失败。
对很多人来说，他们在某件事情上的表现等同于他们的能力，而他们的能力则等同于他们的价值，所以一个人的表现成了唯一衡量一个人的标准，其他一切都不考虑在内。你工作出色证明你是一个出色的人，工作平凡证明是个平凡的人，有着这样的观念的人在很多时候都会拖延，因为害怕看到自己的不足。他们宁愿用拖延为自己的失败开脱，“也许下次我早点开始会做得更好”、“我只是时间不够”……他们害怕看到自己的不足和没能力，宁愿归咎到自己是懒惰，没规划好，不好合作上面来。再者，完美主义者。完美主义者之所以拖延是基于以下几种心理。“平庸会招来轻视”在完美主义者看来，平凡和大众化是不能忍受的，因为每个人都可能有缺点，所以他们宁愿用拖延来是自己相信自己只是时间不够并不是能力不足。“独自去做”完美主义者认为请人帮忙是弱者的表现，自己有能力独立做好任何一件事情。他们常常忍受着煎熬独自想办法，甚至有点以此为荣。他们对现实失去了独立的判断，思维缺少弹性。“有一个正确的方法”完美主义者相信一个问题会有一个正确的方法，所以在想到这个正确的方法之前，他们不能冒着犯错的风险去行动，因为害怕做出错误的决定导致内心愧疚或者轻视自己，他们会一直拖延。更深一点是说他们内心深处相信自己是无所不能的，能够正确的预知未来，保证事情顺利进行。“不能忍受失去”表面上看，完美主义者并不是竞争性的人，他们经常的拖延使他们被排除竞争对手之外毫无竞争力，而事实是他们极度讨厌失败以至于逃避任何可能会有竞争的活动，就像是一种自我绑架，在心理上安慰自己是“我”选择的失败，如果自己真的尝试的话是很可能会赢的。“要么有要么无”完美主义者有一种普遍极端的观点，要么就什么都不做要么就是完美，“it’s either gold or garbage”,在一件事情没有完成前，在他们眼中都是零。这样的人很难获得成就感，这样的人更容易失望、泄气甚至陷入绝望中。解决办法就是要形成自己成长的思维模式，而不是固定不变的模式。要相信能力是可以提升的，只要付出努力认真工作我们就会越来越聪明越来越好。
“Failure may hurt or disappoint, but they don’t define a person.”
其次，害怕成功。
很多人都有害怕成功的心理，因为害怕成功而拖延。成功并不是对每个人来说都毫无负担的。也许是听过很多成功人士讲的生活，他们害怕成功带来的那些压力。就像一个跳高运动员说的那样，他们不停的训练，让自己身体和精神都做好准备，一遍遍的尝试去越过那道杠，打破记录，而到最后真的比以前跳得更高时，他们会做什么呢？只是把杠放得更高而已。他们担心自己一旦开始工作就会失去娱乐和悠闲的时间，所以宁愿推到最后几天而把前几天的空间完全给自己。拒绝闪光灯焦点的人也往往害怕做出承诺。他们拒绝踏出第一步，而把自己的时间分散到各种各样的兴趣和活动中去，很忙却没有重点，不能朝着任何一个固定的目标进步。另一部分人认为成功会让人受伤害。仔细想想自己也有过类似的瞬间。初中的时候学习好，总怕成绩好而让别人失去了获得第一名的机会，害怕自己的朋友会嫉妒疏远自己，而自己在成绩落后时也 会有点嫉妒那些在我前面又洋洋得意的人。总会有别人或者自己因为成功而难受，所以有时候真的会拖延，也许我的拖延症就是那时候开始的吧。还有人认为成功是不属于自己的，因为自己有问题。比如，某些人因为家庭环境的不幸福或者曾经犯过错误或者影响到他人从而觉得自己不配拥有成功。某些人太看低自己，觉得自己没能力没准备好没魅力，他们根本不期待成功所以根本不会去尝试。另外某些人则是因为自己感觉已经很好很幸福，很多人已经羡慕她的生活，所以担心自己如果再好一点更加完美会招来亲朋好友的嫉妒然后变得糟糕。其实没有人是完美的，我们以为的完美也只是自己的感觉，担心太过完美只是掩盖自己内心脆弱的幌子。因为这些种种的害怕，不难理解为什么有些人用拖延去避免成功。可是我们怎么知道成功真的会带来这些问题呢？难道不可能只是自己的想象吗？也许成功会让我们和一些曾经的朋友变得疏远，可是我们的更进一步也给我们提供了新的平台去认识更优秀的人，况且哪一个真正的朋友会因为我们的成功而离开我们呢？
接下来，我想谈谈舒适区“the comfort zone”这个问题。
书中说，躲在自己的舒适区而拖延可以保护一个人不受外界的评判，也可以调整一个人害怕疏远也害怕太过亲密的问题。这里只想谈谈自己的舒适区。大概人都有这样的习惯吧，一旦遇到担心害怕的事情总是像鸵鸟一样把头扎进沙漠里想逃避，沙遮住眼睛给鸵鸟心理的安全，那是它的舒适区。我们可以嘲笑这只愚蠢的笨鸟，可是自己还是做着相同的事情。有人选择狂吃美食、有人赖床不起，有人去运动，有人看电影，我是看电视剧。我不知道自己是什么时候意识到的，就是每次心情焦虑烦躁难过的时候就会把自己丢在一部以前看过的电视剧里，经历他们的喜怒哀乐爱恨情仇国仇家恨，哭哭笑笑间似乎就暂时忘了自己的烦恼。往记忆里追溯，可能跟经历有关。小时候每次吃完晚饭都是一家人看电视剧的场景，没有烦恼的记忆很美好，这为以后定下了基调。加上假期放松的时候都会开开心心的坐在电视机前看剧，没学习没负担，因为家里也没有其他的娱乐项目。每次心情都闷在屋里看电视才能摆脱点难受的心情。总之，电视剧的回忆和印象都是轻松的愉快的治愈系的，以至于到现在还会把自己扎到里边而控制不住自己，因为那个舒适区里没有烦恼，也忘了烦恼还会在我关上电视的瞬间出现，问题还在等着我解决。童年是不可重来的，就算重来有家庭的层次在，也不会引导我用看书写字绣花来调节吧，重复的经历加固了这个舒适区。可是，既然人的大脑是成长型的，是时刻都在因为我们的经历而改变的，也许在我正视了它的诸多弊端后我可以尝试着在下次难过时选择其他的方式去排遣，比如跑步、练字、或者仅仅试着换看美剧也好。不能一直如此循环往复而不上升，打破习惯和怪圈很难，下次可以和自己谈话两分钟，试试改变吧！
造成拖延症的因素真的很多，而家庭是对一个人影响最大的因素，我们已经长大了，已经有分辨家庭影响好坏的能力。我们当然要感恩和关爱哺育我们长大给我们温暖和爱的家人，但是我们的思想已经能跨越家庭的局限可以选择更多有力量的正能量的美好的东西。家庭也许给我们的发展带来过某些伤害，但是我们已经有能力去自我疗伤和治愈了，再把性格缺陷归咎于家庭就是一种不努力的借口，一种不对自己负责任的行为。我自己有一点完美主义倾向，所以会害怕失败抵触别人的评价，但是现在知道，开始总比没开始好，我的能力也不因一次表现而被定义，真正重要的是那些努力。
关于如何克服拖延症，其实很多关于时间管理的书也都讲过，甚至有更多方法。这本书中，给我印象深刻的是以下几点：
首先，认真思考一下时间。拖延症患者总是觉得明天只要我不娱乐不浪费一点时间极度专心一定可以高效完成的。是真的吗？还是只是自己的美好愿望呢？没有任何人能突然就高效利用自己的时间，基本上今天怎么样，明天至多会好一点。弄清楚现实和愿望也许是拖延症者急需知道的。关于过去现在将来时间的讲解真的精彩极了，以下节选两段。
“Your past is your past, whether you remember it consciously or not, whether you take responsibility for it or not. Many of the things that happened in the past were not your fault--maybe they weren’t anybody’s fault, maybe some were your fault--but the events in your life are yours and always will be. You cannot go back and change them, even if they feel unfinished and unfair. We each have the task of integrating our past into our present and deciding on the paths we want to pursue in the future. Procrastination may be a sign that the past is dragging you back in time instead of the future pulling you toward to new experiences and possibilities.
What is mature time？ We see it as the “capacity to assess and accept what is real in both the external and internal world,” the acknowledgment and acceptance of both clock time and subjective time, and the ability to move flexibly and comfortably between the two. Clock time doesn’t have to be your enemy or your boss. Time is neither good or bad, neither fast nor slow, neither friend nor foe. It just is. Your job is to figure out how to work with it and to live as fully as you can within its bounds, rather than spend your life battling against it.”
其次，在每次准备放弃的时候，告诉自己，我再坚持15分钟就停止。不是欺骗自己，是真的坚持15分钟就停止。15分钟不是很长的时间，是心理上可以接受的，而且15分钟是真的可以做很多突破的，这一点坚持就是克服拖延症的第一步。
再次，在每一个想拖延的关口，停下来，问问自己是什么原因导致自己想放弃，关注内心的提示，是真的不舒服累了，还是只是一个习惯性的理由。如果是前者答应自己再坚持15分钟就休息，如果是后者，我们要密切关注这些理由，观察它们是如何影响自己的行动，拖延的借口是我们更加了解自己的突破口，改变行动要从改变思维做起，真的不要再一味的责备自己，要换一种方式温和而理性的与自己对话。
第四，可以设立一个可行性的目标，把它分成一个个小目标，设置时间权限。不要等到自己想要做的时候才开始。一定要适当的奖励自己，在取得了小进步时给自己一些实质性的鼓励。还有一段很重要，根据实际情况适当的调整自己的计划，没有一个人的计划一开始就是完美无缺的，我们总会碰到各种意想不到的问题，调整自己的计划并不是不执行也不是随意更改，而是一种基于事实的变通和思维的弹性。
如果平常的时间记录不管用的话，真的可以尝试一下这个weekly un-schedual, 等答辩结束后准备试试这个方法。