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Jingdong book

戒了吧!拖延症:写给年轻人的拖延心理学

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轻松阅读,加心理学分析,让你迅速摆脱拖延症的控制。

Content Description

为了唤醒那些沉睡的心,帮更多的人甩掉拖延的裹挟,我们精心策划了这本抗击惰性生活方式的作品。面对拖延顽疾,我们要如何对抗?书中针对每一种原因导致的拖延情况都给出了详细的战拖策略,力求因病施药。事实上,每一场战拖的战役,都是与另一个自己和解的过程。

Author Description

辰格,毕业于武汉理工大学,现居北京,自由撰稿人。年轻的她,心思细腻,专注于生活,痴迷于文字,热衷于心理学。从2006年起,开设博客撰写心理学方面的文章,深得网友喜爱,后策划出版多本心理学方面的书籍。

Comments

★斯迈尔斯就像人生的北世上有93%的人都因拖延的陋习而一事无成,这是因为拖延能杀伤人的积极性。
——哈佛大学人才学家哈里克

★我们一直推迟我们知道最终无法逃避的事情,这样的蠢行是一个普遍的人性弱点,它或多或少都盘踞在每个人的心灵之中。
——英国作家塞缪尔·约翰逊

★永远不要把你今天可以做的事留到明天做。
——英国小说家狄更斯

★延宕是偷光阴的贼。
——英国诗人爱德华·杨格
Catalogue

第1章 Take! 拖延症在靠近
拖延症(Procrastination),意为“将之前的事情放置到明天”。它算不上什么正儿八经的病症,医院里也没有专门治疗它的科室,可它却无时不在,无刻不在,困扰着人心。很多时候,我们都是在不知不觉中,就掉进了拖延症的漩涡。如何诊断出是否患了拖延症?那就看看你是否反复纠结在这样的行为模式中……

“病态”的悠闲:还有明天!
不漂亮的计划不执行
可怕!零碎的“小岔子”
无能为力的自责
无尽的挫败感与怀疑
【解读】:拖延症有哪些类型?

第2章 可怕的真相:拖延害你有多深?
有句格言说:“拖延等于死亡。”这不是危言耸听,拖延慢慢地消磨人的心智,慢慢地吞噬人的健康,煎熬度日,悔恨到老,这听起来真的比死亡更可怕。如果你还没意识到拖延症的负面威力,那你真的有必要知道一下可怕的“真相”了。

生命,是这样浪费的
拖延=一团糟
“压力山大”很粘人
怪圈:拖延与颓废
麻烦,只会越来越大
一场被fire的惨剧
谁来“还我健康”?
【解读】:如何把拖延降到最低?

第3章 你为何会变成“拖拉斯基”
拖延症无所不在,形态各异,多少人深受其害,却找不到逃离的出口。俗话说得好:“因病开放,对症下药。”你得先知道是谁把你变成了“拖拉斯基”,才能找到被治愈的良方。现在,就来揪出那个“真凶”吧!

诡异的“心理症结”
拖延与懒惰,狼狈为奸
万恶的完美主义
不去承担失败的恶果
拖延带来的劣质快感
你有“决策恐惧症”
害怕成功?开玩笑吧!
内心太过于依赖他人
【解读】:只有普通人才会拖延吗?

第4章 战拖,从抗击惰性开始
前面已经提到,拖延与懒惰狼狈为奸,要战胜拖延,就得先从心理和行动上克服懒惰。如果懒惰的情绪一直存在,那么人始终会处于一种空想的状态,做什么事都会觉得“懒得动”。没有行动、不想行动的耗时间,就是拖延。你,还要任由它继续发展下去吗?战拖,就从抗击惰性开始!

克服了懒惰,就成功了一半
远离那些懒散的“家伙”
多做点儿事,其实不吃亏
放下三分钟热度,多点专注力
踏实才能换来长久
时刻提醒自己:别犯懒
神奇的PDCA循环法
【解读】:你经常这样问自己吗?

第5章 让完美主义见鬼去吧
完美主义者,看似是在追求理想和最好,实际上却只会让事情变得更糟;不仅没有尝到完美带来的喜悦,反倒深陷这一沼泽中无法自拔,甚至还拖累了其他的人。毕竟,人所能承受的压力是有限的,当压力达到一定程度时,就会出现超限效应,而当超限效应遭遇了完美主义,拖延就是唯一的结果了。

解放心智,承认不完美
完成比完美更靠谱
消极完美主义的功效
不在错误里迷失
尽心尽力就好,无须尽善尽美
你不可能让所有人都满意
半途而废不都是错
别固执!缺憾也是一种美
“完美主义拖延症”
【解读】:你是典型的完美主义者吗?

第6章 跟借口说一声“bye-bye”
当有件事迟早需要做,而此刻的你又不想做这件事时,你可以找到上百种理由推迟它。可惜,不管这些理由听起来多么真实可信,都不过是借口。借口,往往会让拖延变得顺理成章;而拖延又为借口的诞生创造了条件。陷入这样的恶性循环中,就只能在拖延的漩涡里沉没。要打败拖延的恶习,就得先学会“没有任何借口”。

·生活的赢家,从来没有借口
·借口等于自我束缚
·不能说的那些“理由”
·负责的人,不需要借口
·心不难,事情就不难
·争取。一次就把事情做到位
·【解读】:你为什么而找借口?

第7章 打造强大的执行力
三流的点子加一流的执行力,永远比一流的点子加三流的执行力更好。战胜拖延,最直接地做法就是立即行动。别把所有的想法都留在脑子里,别让所有的计划都变成纸上谈兵,别试图准备好一切再开始。要知道,谁都不知道明天会发生什么,但只有行动才能决定下一秒和你的未来。
·重拾行动力,克服拖延症
·快速决定,思虑太多不是好事
·just do it!一分钟也不要耽搁
·重要的事情别拖到最后
·优先处理最讨厌的工作
·多点定性,不要虎头蛇尾
·赶走那些负面的情绪!
【解读】:如何收回你的注意力?

第8章 有目标的人,才不拖延?
如果生命是一场旅行,那么目标就是指引方向的灯塔。心中有了目标,就有了前行的方向,就有了行动的力量。习惯拖延的人,缺少的往往就是一个坚定的目标,所以才会迷迷糊糊,胡乱地拼凑生活。克服拖延顽疾,就要找寻到这股神奇的力量,让它指引着我们前行,把梦想变成现实,告别一事无成、浑浑噩噩的人生。

有什么样的目标,就有什么样的人生
别瞎忙,有一个明确的目标
什么目标都需要“Deadline”
专注眼前,做好每个步骤
一次只专心做好一件事
把大目标分解成小目标
评估与修正目标的法则
修正目标的五个原则
【解读】如何快速地实现目标?

第9章 时间管理,终结拖延恶习?
再聪明的人也玩不过时间。在时间面前偷懒,结果就是患上拖延症,弄得你焦头烂额;在时间面前耍赖,拖延症会变本加厉地折磨你,偷走你精彩的人生,留下混沌的噩梦。唯有学会管理时间,细化时间安排,在限定的时间内完成任务,才有可能远离拖延症的魔爪。

让虚度年华的事情不再发生
别小看十分钟
盘活那些零碎时间
抓住“黄金时间”
二八法则与四象限法则
远离意外的干扰
适当放松,享受惬意时光
每天“多出”1小时
【解读】?桌面脏乱的人为何总拖延?

第10章 来吧!给自己来点正能量?
在日复一日的生活中,也许有些模板已经形成,你对此感到倦怠,丧失了前进的动力。或许是因为梦想太遥远,现实耗费了你太多的精力,打消了你从前的积极性。可不管怎样,你要记住,在奋斗的路上,每个人都会感到疲惫,唯有那些充满激情的灵魂,才能走到终点。因为他们不会被疲惫打败,就算走在无人陪伴的路上,也会为自己鼓掌。

输给别人,别输给自己
收起消极的情绪吧
职业倦怠,一起击退它
让工作氛围积极起来
抛开抱怨,不给拖延留机会
怎样让工作变得有趣
慢慢走,才会走得更远
【解读】如何培养对工作的热情?

Book Abstract

迪克牛仔这样唱道:“有多少爱可以重来,有多少人愿意等待,当懂得珍惜以后归来,却不知那份爱会不会还在?”
爱,或许还有可能再回来,但时间却无法倒退,生命也无法重来。
读书时,你以为青春永驻,岁月很长,大把的时间可以用来挥霍,该学的东西没有学会,该看的书也没有翻开,等到匆匆四年毕业了,没有一项技能、找不到工作时,才知道“书到用时方恨少”。
工作时,你以为时间还多,精力还够,大把的时间用在刷微博、聊QQ、侃八卦,白天的事拖到晚上,晚上的事拖到明天,直到Deadline就在眼前,急得像热锅上的蚂蚁,敷衍了事交了差遭到一通狠批,才知道什么叫做“悲催”。
恋爱时,你以为山盟海誓,永远不变,答应了对方的事迟迟未做,好心的提醒也被当成了耳旁风,等到有一天你突然想明白了,想去做了,才知道什么叫做“可惜你早已远去消失在人海”。
难受时,你以为自己年轻,身强体壮,灾啊病啊不会找上你,等到疼得受不了了才跑到医院,却发现很多事后悔已经来不及了,躺在病床上,才知道什么叫做“身体是革命的本钱”。
一次又一次的拖延,一次又一次的错过,人生的差距,就是这样被拉开的。如果很多事你在第一时间就去做了,没有拖延,没有浪费时间,现在的你会在哪里?
再谈过去,已经没有任何意义。从这一刻起,你应该明白:拖延是生命的窃贼,它会在不知不觉中盗走你的热情,偷走你的机会,碾碎你的梦想,扼杀你的爱情。原本可以绚烂一世的人生,会在拖延中变成一具丑陋的空壳。
为了唤醒那些沉睡的心,帮更多的人甩掉拖延的裹挟,我们精心策划了这本抗击惰性生活方式的作品。书中没有长篇大论的教条性文字,它更像是一个个生活片段构成的场景图。主人公胡小懒,不遥远,也不陌生,就是生活中千千万万的普通人,像你,像我,像他。他饱受着拖延的煎熬,也在与拖延死死对抗。
从拖延症的行为模式,到拖延的可怕危害,再到拖延产生的深层原因,我们循序渐进地解开了这些谜团。面对拖延顽疾,我们要如何对抗?书中针对每一种原因导致的拖延情况都给出了详细的战拖策略,力求因病施药。事实上,每一场战拖的战役,都是与另一个自己和解的过程。
这本书想告诉所有朋友:拖延症很可怕,可怕在它无声无息偷走生命;但拖延症并非无药可救,我们可以借助自身的力量去与它抗衡。只要你愿意付出行动,愿意从点点滴滴做起,那么在战拖这条路上,你就不会输!
最后,希望,每一位读者都可以成功地战胜拖延,真正掌控属于自己的人生!

……

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