(单词翻译:单击)
So many of us are procrastinators that we kind of have our own place in pop culture, complete with slogans and t-shirts.
我们中的很多人都是拖延者，所以我们在流行文化中拥有自己的位置，包括标语和T恤衫。
You know, Procrastinators Unite!
拖延者团结起来！
Tomorrow.
明天再说吧。
It really is super common to procrastinate.
拖延非常普遍。
Some estimates suggest that 80% to 95% of college students procrastinate at least some of their schoolwork.
有人估计，80%到95%的大学生至少会拖延一些功课。
And approximately 1/5 of adults, and 1/2 of college students, identify as "severe and chronic" procrastinators.
大约1/5的成年人和1/2的大学生认为自己是“严重、慢性”拖延症患者。
And most of us who do it feel bad about our procrastination.
我们中的大多数人都对自己的拖延感觉不好。
That's probably why we have all the jokes and the t-shirts, so we don't have to think about how it might be making our lives harder than they need to be.
这可能就是我们拥有所有那些笑话和T恤衫的原因，我们就不必考虑拖延症如何使生活变得更困难。
But what if it wasn't necessarily bad to procrastinate?
但如果拖延不一定是坏事呢？
It turns out that there are actually different kinds of procrastinators,
事实证明，拖延者其实有很多类型。
and that sometimes, what feels like procrastination might actually be an adaptive way to get work done efficiently.
有时候，拖延的感觉可能是一种有效完成工作的适应性方式。
Okay, okay, so it's not all good news.
好吧，这不全是好消息。
Procrastination means putting off work that we could do now until later.
拖延意味着把我们现在可以做的工作推迟到以后再做。
And, generally, it is considered to be a maladaptive behavior, which means that it's more harm than help when it comes to getting by in your day-to-day environment.
而且，一般来说，这被认为是一种不适应的行为，意味着在你的日常生活环境中，这样做弊大于利。
Procrastination has been linked to all sorts of things, like worse performance on academic tasks;
拖延症与各类事情相关，比如在学业上表现较差；
to quality of life things like worry, anxiety, and depression; and maybe even health problems like hypertension and cardiovascular disease.
与生活质量有关，比如担心、焦虑和抑郁；甚至可能与高血压和心血管疾病等健康问题有关。
But here's the thing.
但事情是这样的。
Not all procrastinators are the same.
不是所有的拖延者都一样。
One 2015 study asked 710 individuals who considered themselves procrastinators to take a bunch of self-assessments on procrastination, anxiety, depression, and quality of life.
2015年的一项研究，要求710名认为自己是拖延者的人对拖延、焦虑、抑郁和生活质量进行一系列自我评估。
Based on that, the researchers identified five subtypes of procrastinators, from mild to well-adjusted to severe.
在此基础上，研究人员确定了五种类型的拖延者，级别从轻微到适应良好再到病情严重。
This showed that procrastination doesn't have to be maladaptive for everybody.
这表明不一定每个人都不适应拖延。
The researchers also suggested that different coping strategies could be developed for people of different subtypes to help them better manage their tendency to procrastinate.
研究人员还建议，可以为不同亚型的患者制定不同的应对策略，帮助他们更好地管理拖延倾向。
Just as procrastinators differ, some researchers also believe that there are different types of procrastination.
正如拖延者的不同，一些研究人员也认为拖延有不同的类型。
Most notably, they talk about active versus passive procrastination.
最值得注意的是，他们谈论的是主动拖延和被动拖延。
Passive procrastination is what we normally think of when we talk about procrastination.
当我们谈论拖延时，通常会想到消极拖延。
You push off tasks and don't get them done, and then you feel lousy about it.
你推掉任务，没有把它们完成，然后你就觉得很糟糕。
That sense of self-doubt, anxiety, and distress is actually a key aspect of passive procrastination.
这种自我怀疑、焦虑和苦恼的感觉，实际上是消极拖延的一个关键方面。
If it's not causing you problems, then it's not necessarily a problem.
如果这不给你带来问题，那就不一定是件麻烦事。
Active procrastination, on the other hand, can be thought of as a time management strategy.
另一方面，主动拖延可以被认为是一种时间管理策略。
These folks prefer to work under pressure, so they deliberately push off tasks to create a time crunch.
这些人更喜欢在压力下工作，所以他们故意推迟任务，造成时间紧张。
But then they get their stuff done, and they feel good about their choices and their work when all is said and done.
但当他们完成工作后，会对自己的选择和工作感到满意。
There's actually evidence that active procrastinators are more similar to non-procrastinators than to passive procrastinators in certain ways.
事实上，有证据表明，在某些方面，与被动拖延者相比，主动拖延者与非拖延者更相似。
Like dealing with stress, managing their time, having confidence in their ability to get stuff done, and actually doing it well.
比如处理压力，时间管理，对完成任务的能力有信心，而且实际上也做得很好。
Because active procrastinators?
因为这是主动拖延？
They tend to get pretty good grades.
这些拖延者的成绩往往都很好。
One 2019 study found that active procrastinators showed higher emotional intelligence, greater persistence, and greater self-directedness compared to passive procrastinators.
2019年的一项研究发现，与被动拖延者相比，主动拖延者表现出更高的情商、更强的坚持性和更强的自我导向性。
Of course, some researchers aren't entirely on board with active procrastination.
当然，有些研究者并不完全赞同主动拖延。
They argue that it shouldn't be thought of as a type of procrastination at all, but rather as the result of two pieces: arousal delay and purposeful delay.
他们认为，它根本不应该算作一种拖延，而是两件事的结果：唤醒拖延、有目的的拖延。
Arousal delay is the need to feel pressure to get things done, which these researchers say is not super great.
唤醒拖延是需要感觉到完成任务的压力，这些研究人员说压力并不太大。
It tends to be correlated with less well-being, because you have to literally put yourself under stress to find the motivation to do the thing.
它往往与较低的幸福感有关，因为你必须让自己承受压力，才能找到做这件事的动力。
But purposeful delay, the choice to put off some tasks and prioritize others, is a good strategy for managing complex tasks.
但是有目的的延迟，即选择推迟一些任务并优先处理其他任务，是管理复杂任务的好策略。
These researchers think it might be the adaptive component that others have called "active procrastination."
这些研究人员认为，这可能是其他人称之为“主动拖延”的适应性因素
Another idea that a lot of us may recognize is productive procrastination, where you replace one adaptive behavior with another, less important adaptive behavior.
另一种观点是，我们很多人可能意识到了有效拖延，即用另一种不太重要的适应行为代替一种适应行为。
This is the classic doing-your-laundry-instead-of-working-on-that-big-assignment.
这是经典的去洗衣服，而不去做重要任务的行为。
You're still getting something you want to do done, but it's probably only happening because you really don't want do that other thing.
你仍在干想做的事，但可能只是因为你真的不想做其他事情。
There's not a lot of research on this, so it's not entirely clear whether it's a super great thing to do.
关于这方面的研究不多，所以还不完全清楚这是否是一件超棒的事情。
One 2016 study surveyed 1104 undergrads about their procrastination habits.
2016年的一项研究，调查了1104名大学生的拖延习惯。
Some procrastinated their schoolwork through other productive tasks, like cleaning or working on other assignments.
有些人通过其他有成效的工作，比如打扫卫生或做其他作业，来拖延功课。
Others did stuff like socializing, going on Facebook, and watching TV.
其他人则做社会交往、刷脸书、看电视等事情。
And those who procrastinated productively by doing other academic tasks had better grades and were at a lower risk of alcohol use and abuse.
而那些通过完成其他学业任务而有效拖延的人，成绩更好，饮酒和酗酒的风险也更低。
And that's all we can really learn from this one study, since it was asking pretty specific questions.
这就是我们能从这项研究中学到的东西，因为它提出了非常具体的问题。
But at least it tells us that productive procrastination might be better than unproductive procrastination, in this one sense.
但至少这项研究告诉我们，在这个意义上，有效拖延可能比非有效拖延更好。
Now, we don't want anyone to feel guilty, no matter what kind of procrastination behavior you fall under.
现在，我们不想让任何人感到内疚，不管你属于哪种拖延行为。
It's totally a thing people do.
这完全是人们会做的事。
There are, of course, plenty of strategies for how you can stop procrastinating altogether.
当然，有很多方法可以让你完全停止拖延行为。
So if your procrastination is causing you problems and you want to try to stop it, go for it!
所以，如果你的拖延产生了问题，你不想再做了，那就停止吧！
But the research does seem to suggest that being a procrastinator doesn't have to be the worst thing that ever happened to you.
但这项研究似乎确实表明，作为一个拖延者并不一定是发生在你身上最糟糕的事情。
We all procrastinate differently and with varying levels of success,
我们拖延的方式各不相同，成功的程度也不尽相同，
but if you have a good way to manage your need to put things off, you can definitely still get things done.
但如果你有好方法来处理拖延的问题，肯定还是能把事情做好的。
Thanks for watching this episode of SciShow Psych and thanks to our patrons for making this and every episode possible.
感谢收看本期《心理科学秀》节目，感谢赞助人帮助我们制作本期节目，以及以前的每一期节目。
We couldn't do it without all of you wonderful people.
没有你们这些超棒的人，我们就无法完成这些。
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如果你想帮助支持我们的视频，请查看patreon.com/scishow网站。
