Clinical psychologist Nick Wignall is a productive procrastinator. At 5 am every morning, Wignall, 33, gets up, showers, and gets to his office in Albuquerque, New Mexico early. He writes blog articles for 2-3 hours before his first client walks through the door.
临床心理学家尼克·维格纳尔是一个多产的拖延者。每天早上5点，33岁的维格纳尔起床，淋浴 很早就到了他在新墨西哥州阿尔伯克基的办公室。他写博客文章2-3个小时，然后他的第一个客户走进门。
Wignall says procrastination can actually be a powerful productivity tool, but that many people get trapped in feelings of shame about it. As a result, he says, they tend to fixate on their emotions rather than the tasks they need to complete.
维格纳尔说，拖延实际上可以是一个强大的生产力工具，然而很多人都被拖延所带来的羞愧感给困住了。因此，他说，他们往往专注于自己的情绪，而不是他们需要完成的任务。
Wignall says procrastination is quite normal and nothing to feel ashamed of. There are ways to use procrastination to your advantage, he says. He recommends three steps to become a productive procrastinator.
纳格维尔说，拖延是很正常的，没有什么可感到羞耻的。他说，有很多方法 可以让拖延对你有利。他建议采取三个步骤 来成为一个高效的拖延者。
Step 1: Be aware of how you talk to yourself when you procrastinate. Procrastination only becomes a problem, Wignall insists, when we allow ourselves to feel guilty about it.
注意一下你拖延时内心是怎么想的。维格纳尔坚持认为只有我们让自己对拖延到内疚时，拖延才会成为一个问题。
“Procrastination really gets bad, and it can even become pathological, when you start automatically or habitually engaging in lots of rumination and critical talking,” he says.
当你开始自动或习惯性地进行大量的反刍和批判性的谈话时，拖延确实会变得很糟糕，甚至会变得病态。
“Can you say something along the lines of, ‘Ok, so I am struggling to focus on this particular task that I’m doing right now, but there are actually plenty of other examples in life where I actually had a pretty easy time focusing’?’” he says.
“你能说一些类似这样的话吗，‘好吧，我正努力专注于我现在正在做的这个特别的任务，但实际上生活中还有很多其它的例子我其实很容易集中精力’？”他说。
Step 2: Procrastinate consistently. Once you’ve rid yourself of the negative self talk and the idea that procrastination is always terrible, you can learn to be better at it, says Wignall.
第二步，坚持拖延。维格纳尔说，一旦你摆脱了消极的自言自语和拖延总是可怕的想法，你就可以学会更好地去做。
When you’re working on a major task, it’s ok to take regular breaks every 30 minutes or so, he says. In fact, Wignall says taking small breaks will prevent you from over procrastinating.
他说，当你执行一项重要任务时，可以每30分钟休息一次，实际上，维格纳尔（Wignall）说，稍事休息可以防止过度拖延。
Step 3: Procrastinate with productive tasks. During your consistent work breaks, focus on things that are productive, says Wignall. For instance, the blogger often spends his breaks working on improving his website.
第三步:拖延有成效的任务。维格纳尔说，在你一贯的工作间歇期，把注意力放在有效率的事情上。例如，博主经常利用休息时间改进他的网站。
The writer and psychologist says these small productivity breaks give him a sense of accomplishment and help reduce anxiety in his day-to-day life.
这位作家兼心理学家说，这些小小的工作间歇让他有成就感，有助于减少日常生活中的焦虑。
“I rarely tend to have these big blow ups of procrastination, which is a lot of pent up desire for novelty and creativity and something different,” Wignall says.
维格纳尔说:“我很少有这种拖延症的大爆发，那是一种对新奇、创造力和其他东西的压制欲望。”
