拖延不行動

From ICA
案例一

• 拖延的徵兆: 焦慮、害怕、恐懼 、睡不好、做惡夢 ; 擔心失敗、害怕挑戰
• 拖延的行為: 找藉口、責罵別人、否認、埋怨
• 為什麼拖延:不喜歡的事、不重要的事、不確定的事、沒把握的事、資訊不足、是一種負擔、處於矛盾時

案例二

• 拖延的徵兆-焦急、不安、沒法放開心懷盡情玩樂。
• 拖延的行為-給自己找藉口、埋怨、想推移責任。
• 為什麼拖延-不喜歡的事、沒有回報的感覺、覺得是被迫的、所以產生嚴重的抗拒感。

拖延的因素

1. 將時間投資在不對的事物上(或是說與達成目標相關性低)、不理解或是分辨不出重要的與緊急的之間的分別(invest their time in the wrong tasks. Sometimes this is simply because theydon't understand the difference between urgent tasks and important tasks)
2. 他人的要求強烈或是大聲，不知如何說不或是提供其他方案，導致所剩時間少的無法做重要事情，儘管都知道那不舒服感是要去承受的 (they may not even think about theirapproach and simply be driven by the person whose demands are loudest., So, theyhave little or no time left for the important tasks, despite the unpleasantoutcomes this may bring about.)
3. 或是事情多到、大到不知從何開始 ( feeling overwhelmed by the task. You may notknow where to begin.)
4. 懷疑自己具備完成事情的技巧或資源 (may doubt that you have the skills orresources you think you need)
5. 一直在等或是找尋“對”的心情或是“對”的時間 (Waiting for the “right” mood orthe “right” time to tackle the important task at hand)
6. 能力尚未發展或培養出來，例如做決策 (Underdeveloped, such as decision makingskills)
7. 組織能力差 (Poor organizational skills)
8. 完美主義 (Perfectionism: "I don't have the right skills or resources to do thisperfectly now, so I won't do it at all.")