procrastination

Each person’s procrastination is different. You need to determine which methods work for you.
每個人的拖延癥都不盡相同，你需要選擇哪種方法是最適合你的。

Here are 21 Ways That I Use to Crush My Procrastination:
以下是21種我用來打敗拖延癥的方法：

相關(guān)下載資料推薦：
公開課回顧講義：戰(zhàn)勝“拖延”的100種方法
公開課回顧講義：搞定時間管理 做個高效率的職場人
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1

Just Start… NOW.?– Stop over-thinking. Stop waiting. Just do it now. Sometimes you need to jump right into the task even if you think you aren’t ready. A bumpy start is better than no start.
現(xiàn)在就開始去做。別再瞻前顧后想太多，別再停在原地不動，現(xiàn)在就開始做起來。有時候即使你覺得你還沒準備好你也必須一股腦地扎進任務中。就算開始得磕磕絆絆，那也比不開始好啊。

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2

Turn Everything Off?– Eliminate all distractions. Turn off your email app. Your phone ringer. Close your door to interruptions. Whatever it takes to give yourself quiet to work.
關(guān)掉所有東西。消除所有讓你分心的東西。關(guān)掉你的郵箱通知、手機鈴聲，關(guān)上一切騷擾之門。盡一切努力讓你能安靜下來工作。

3

Set a Timer?– Set a timer for a short duration. Whether it is 30, 20, or even 10 minutes. Dedicate yourself to working for that period. You’ll find that by the time the timer goes off that you have built momentum to keep you going.
設(shè)個計時器。設(shè)一個短時間的計時器?？梢允?0、20或10分鐘。那段時間里讓自己全身心投入工作，你會發(fā)現(xiàn)隨著計時器的推進，你會給自己營造出一種繼續(xù)工作的勢頭。

4

Get Some Exercise- Want to kick procrastination? Hit the gym. (or the running trail.) A workout will get your blood flowing and energy pumping.
做點鍛煉。想把拖延癥一腳踢開？去健身房吧。（或者去跑步）鍛煉一下會讓你熱血沸騰，充滿能量！

5

Read Something?– No, not anything. Read something related to the task you need to accomplish. Whether it is some background info or supporting documents, once you get interested in the task at hand, you will be more motivated to jump into it.
讀點什么。但不是隨便什么。讀些和你要做的任務相關(guān)的東西，不管是背景資料還是支持性文檔。一旦你對手上的任務感興趣了，你會更情愿投入進去。

6

Review Your Last Win?– Sometimes we procrastinate because we are nervous or lacking confidence. If this is the case, think back to one of your recent wins to give you encouragement and remember what it feels like to win.
回顧你上次成功的經(jīng)歷。有時候我們拖延是因為我們感到緊張或缺乏信心。假如是這樣，你要回想你最近的一次成功經(jīng)歷，以此來鼓勵自己。還有，要記得勝利時的那種感覺！

7

Take a Walk?– Sometimes you just need a quick break to snap you out of your funk. Get outside for a few and get active. The fresh air does the body good, too.
散散步。有時候你只是需要小憩一下，趕走你消沉的情緒。稍微出去一會兒清醒一下。新鮮空氣對身體也有好處。

8

Take a Shower?– If it’s been a long day and you are exhausted, taking a quick shower can revive you. Not only will you feel clean, but you will have a renewed energy-level. When you don’t have time for a shower, simply changing your clothes is a good start.
洗個澡。假如你工作了一整天了，感到精疲力盡，小小地洗個澡能讓你煥發(fā)新生。你不但會覺得洗凈了身子，更會覺得能量條又充滿了。當你沒時間洗澡的時候，僅僅換一身衣服也是不錯的開始。

9

Tell Someone About the Task?– Describing the work to be done to someone else can help get you excited about getting it done. It can also be a great source of accountability.
告訴別人有關(guān)任務的事。向別人描述你要做的任務會令你對此感到興奮。那也會成為責任感的來源。

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10

Set a Hard Deadline?– A task without a deadline seems to go on forever. Set a hard deadline and stick to it. Having a time limit and a finish line will help you complete the work on your terms.
設(shè)定一個嚴格的期限。一個沒有期限的任務看上去會日復一日地繼續(xù)下去。你要設(shè)定一個嚴格的期限，并且嚴格遵守。時間限制和完成期限能幫助你在規(guī)定的時間內(nèi)完成任務。

11

Break a Piece Off?– If you are procrastinating because the task in front of you is large, then break off a smaller piece. If you are writing a book or report, break off one chapter to write. If it is a clean-up job, then select one sub-area to clean first.
化整為零。假如你拖延是因為你面前的任務太龐大了，就分一小塊下來吧。假如你在寫一本書或者報告，分一章出來寫。假如是在做打掃工作，就先選一塊小區(qū)域來打掃。

12

Take A Nap?– Wait, isn’t this counterproductive? To the contrary, a quick rest can reset your energy levels. Many leaders are famous for their daily naps.
打個盹。等等，這不是適得其反么？其實不然，一個小盹能讓你精神煥發(fā)。很多領(lǐng)袖都以他們每天都會打盹而出名。

13

Get Help?– When you can’t get the task done by yourself, get help! Know when to call in reinforcements from your friends and colleagues. Not every task is best done alone.
尋求幫助。當你不能獨自完成眼前的工作時，尋求幫助吧！你要知道什么時候應該尋求朋友和同事的幫助。并非所有的任務都是最好獨自完成的。

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14

Turn Off the TV?– Watching TV, endlessly surfing the Internet, playing video games. All of these are good in moderation, but no one was successful sitting on the couch. Turn off the TV and do something productive.
關(guān)掉電視。看電視、無休止地上網(wǎng)、玩游戲。所有這些如果適度的話都是不錯的，但沒有人能躺在沙發(fā)里就獲得成功。關(guān)掉電視，做點有建設(shè)性的事兒。

15

Put on Some Music?– Music can be a great motivator. It can instantly improve your mood and turn up your energy level. Keep your favorite inspirational music at the ready.
放點音樂。音樂是一個很好的激勵手段。它能迅速地幫助你改善情緒，提升能量。準備好你最喜歡的振奮人心的歌吧。

16

Caffeine?– Sometimes you need an energy boost. Whether your choice is coffee or Red Bull, a little caffeine can go a long way to getting you going. (And going and going and going…)
咖啡因。有時你需要點提高能量的東西。不管你選擇咖啡還是紅牛，一點點咖啡因能幫你堅持很長時間。

17

Reframe the Task?– A good way to get a task unstuck is to “reframe” it. In other words, look at it from a different angle. Instead of procrastinating on “cleaning out the car.” Think of it as “preparing the car” so that you can take your significant other out on a date this weekend.
重新制定任務。重新制定任務是一種將任務從停滯中解放開的好辦法。換句話來說，從另一個角度來看看。與其把“收拾車”一拖再拖，不如把它想成“準備車”以便于你周末能和重要的那個她一起出去約會。

18

Examine the Consequences?– One way to motivate yourself is consider the negative consequences if you do not act. What will happen if you don’t get this job done?
檢驗后果。激勵自己的一種辦法是思考假如你不行動會有怎樣的負面后果。如果你不完成這個工作會發(fā)生些什么？

19

Get Up Early?– The early bird does get the worm. Getting an early start can put you ahead of the game and your peers.
早起。早起的鳥兒有蟲吃。早點起來能讓你比周圍的人領(lǐng)先一籌。

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20

Set a Reward?– Set yourself a reward appropriate to the level of the task. It can be something small or even something big for an important task.
設(shè)定一個獎勵。根據(jù)任務的級別為自己設(shè)定一個合適的獎勵?？梢允且粋€小東西，如果是重要的任務的話也可以是一個大玩意兒。

21

Get Emotional?– I’m not talking about having a breakdown here. But, get passionate. Your energy levels will quickly elevate and your resolve to act will increase.
情緒化。我說的可不是崩潰。相反，要有激情！你的能量會迅速升級而你對工作的決心也會增強。

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