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Solutions are here
7個(gè)方法擺脫拖延癥
If you struggle with putting things off, try any of these tips to get you on track:
如果你還在為拖延而掙扎 ， 試試下面的任何一個(gè)建議 ， 他們能讓你的學(xué)習(xí)工作回到正軌:
1. Get out your calendar
碼住時(shí)間
Projects that will get done "when I have time" (as in "I will do it when I have time") tend not to get done very often, if ever. You need to schedule when you are going to work on a project and block out that time, just as you would an important meeting. And when it is time to do your work, set a timer so you can be focused for the entire allotted time.
那些“只要我有時(shí)間”就會(huì)完成的項(xiàng)目(比如“我一有時(shí)間就會(huì)去做”)往往不會(huì)被完成 。 你需要安排好你什么時(shí)候要做一個(gè)項(xiàng)目 ， 并劃出時(shí)間 ， 就像你要開一個(gè)重要的會(huì)議一樣 。 當(dāng)你要做工作的時(shí)候 ， 設(shè)置一個(gè)計(jì)時(shí)器 ， 這樣你就可以在指定的時(shí)間內(nèi)集中精力 。
2. Be realistic
現(xiàn)實(shí)一點(diǎn)
As you establish your schedule, set yourself up for success. Projects often take much longer than expected, so bake in some extra time. And look for ways to make it easier on yourself: If, for example, you are not a morning person, don’t expect yourself to get up an hour early to start the exercise program you have put off for months. It might be better to schedule that activity during lunch or before dinner.
當(dāng)你制定你的時(shí)間表時(shí) ， 要考慮你能否成功地實(shí)施 。 項(xiàng)目通常會(huì)花費(fèi)比預(yù)期更長(zhǎng)的時(shí)間 ， 所以要準(zhǔn)備一些額外的時(shí)間 。 如果你不是早起的人 ， 那就別指望自己提前一個(gè)小時(shí)起床去做哪些已經(jīng)被拖延了好幾個(gè)月的鍛煉 。 把時(shí)間規(guī)劃在午餐時(shí)間或晚餐前會(huì)比較現(xiàn)實(shí) 。
3. Chunk it
切割任務(wù)
When a task seems overbearing, procrastination often follows. So how can you break that task into smaller, more manageable parts? For example, if you want to write a book, you may choose to make an outline, identify each chapter, figure out the sections in the chapters, and then commit to writing one segment at a time. Chunking it down like this will help you feel less overwhelmed and more empowered.
當(dāng)一項(xiàng)任務(wù)復(fù)雜龐大的時(shí)候 ， 拖延癥往往隨之而來 。 那么 ， 如何將任務(wù)分解成更小、更容易完成的部分呢?例如 ， 如果你想寫一本書 ， 你可以選擇做一個(gè)大綱 ， 確定每個(gè)章節(jié) ， 找出每個(gè)章節(jié)的內(nèi)容 ， 然后一次寫一個(gè)章節(jié) 。 像這樣把事情分成幾部分 ， 會(huì)讓你感覺更輕松 ， 更有力量 。
4. Excuses be gone
不找借口
Do any of these sound familiar? "I need to be in the mood." "I will wait until I have time." "I work better under pressure." "I need X to happen before I can start."
Stop it!
Be honest with yourself: These are excuses. Sure, it might be nice to "be in the mood," but waiting for that to happen can mean you never start your project.
我們常聽人們說——“我需要有心情” ， “我要等到我有時(shí)間” ， “我在壓力下工作得更好” ， “我需要啥啥啥才能開始做事兒” 。
別再自欺欺人了!
對(duì)自己誠(chéng)實(shí)點(diǎn)：這些都是借口 。 當(dāng)然 ， “有心情”是件好事 ， 但等待它發(fā)生可能意味著你永遠(yuǎn)不會(huì)開始你的工作 。

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5. Get a partner
找個(gè)伴兒
Establish specific deadlines for completing a task. Then find someone who will help you be accountable. It could be a promise to your boss or client that you will complete the job by a certain date. Or it may be a coach who helps you stay on track. Or simply find an accountability partner.

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