心理学上有一个词叫：五秒钟法则（战胜拖延的秘诀）

Core Points - The article discusses the common issue of procrastination and its psychological impacts on individuals, including feelings of guilt, self-doubt, and potential mental health issues like anxiety and depression [2][12]. Group 1: Causes of Procrastination - Four main reasons for procrastination are identified: lack of confidence in success, dislike of assigned tasks, distraction and impulsivity, and distant goals [3][4][8][11]. - Lack of confidence can stem from feeling overwhelmed by tasks or striving for perfection, leading to "initiation anxiety" [4][5]. - Disliking assigned tasks often relates to a sensitivity to control, resulting in a rebellious attitude towards imposed duties [6][7]. - In the digital age, distractions are prevalent, making it easy to shift focus from important tasks to more immediate pleasures [8][10]. - When goals seem too far away or unattainable, individuals may feel discouraged and prefer immediate gratification over long-term objectives [11]. Group 2: Strategies to Overcome Procrastination - Five methods to combat procrastination are proposed: the Five-Second Rule, regaining control, simplifying goals, pursuing deep work, and timely goal tracking [12][32]. - The Five-Second Rule, developed by Mel Robbins, encourages immediate action by counting down from five to one before starting a task [13][16][17]. - Regaining control involves reframing assigned tasks as personal challenges to reduce resistance and increase motivation [18][19]. - Simplifying goals by breaking them into smaller, manageable steps can help reduce the fear of large projects and promote quicker action [20][24]. - Pursuing deep work requires focusing on one task at a time, minimizing distractions, and achieving a state of flow [25][26][28]. - Timely goal tracking emphasizes the importance of enjoying the process of working towards goals rather than fixating solely on the end result [29][31].