克服拖延

拖延症患者如何及时做事 Procrastinator's guide to punctuality 大多数人拖延做事，一些人甚至是慢性的拖延症患者。由于生活忙碌，我们 或多或少拖延一些我们想要做的事。根据估计，20%的人认为自己有慢性拖延症， 更多人时不时会延迟做事。如果拖延症是你和你的生活目标之间的障碍，尝试一 下下面的建议，帮助你少一点拖延，多做一些事情。 Most of us procrastinates and some are chronic procrastinators. Due to the hectic schedule of our lives, we do some times procrastinate things that we want to do. By some estimates, 20 percent of people consider themselves to be chronic procrastinators and many more put things off on occasion. If procrastination is getting in between you and your life goals, try these suggestions for getting things done with less delay. 了解拖延的原因 1. 认清完美主义 拖延症经常和完美主义形影不离。可能你设定的标准太高，以致你惧于做到 最好。想想吧，有时你回避一些重要的任务，就是因为你担心你做不到那么好。 Understanding Why You Procrastinate 1. Spot perfectionism. Procrastination and perfectionism often go hand in hand. You may be setting your standards so high that they intimidate you from doing your best. Determine if you’re avoiding important tasks because you’re anxious about how well you’ll perform. 2.下定决心 也许你的拖延是因为你觉得做决定太具挑战性。你不断地设定更多的选项， 一直提醒自己，你正在做背景调查，却没有真正着手于具体的工作。 2. Make up your mind. You might procrastinate because you find it challenging to make decisions. You keep developing more options and telling yourself that you’re doing background research rather than buckling down to more concrete work. 3. “临时抱佛脚”时的感受 也许你已经适应了在高压下工作时那种兴奋的感觉。可能你需要找寻一些更 有效的激励和奖赏自己的办法。 3. Analyze your feelings about the last minute rush. Maybe you’ve become conditioned to the euphoria you feel when working under pressure. You may need to find more productive ways to motivate and reward yourself. 改变思考方式 1. 研究瞬时满足的后果 冲动抑制经常是慢性拖延症的核心。尝试问自己，长期而言，哪些行为将给 自身利益做出更多的贡献? 你翻来覆去地看几集自己最喜爱的电视剧的时间，也 许用来学习会更有利。 Changing Your Thinking 1. Examine the consequences of immediate gratification. Impulse control often lies at the heart of chronic procrastination. Try asking yourself which activities will contribute more to your well being over the long term. You may enjoy watching several episodes of your favorite TV show back to back when it’s more profitable to spend that time studying. 2. 放下畏惧 担心一个项目经常比直接去做还苦闷。你可以采用一种中立的态度，写下所 有令你拖延的原因，就跟做要交纳的税务一样。也许你会惊讶地发现。原来你可 以很有效地减少身上的压力。 2. Drop the dread. Worrying about a project can often be more unpleasant than just doing it. Try adopting a neutral state of mind when you start listing all the reasons why you put off a project, like doing your taxes. You may be pleasantly surprised at how effectively you can reduce the stress you place on yourself. 3. 对自己负责 掌管自己的人生，了解自己的能力，承诺将尽最大努力来完成自己在意的事 情。比如，就在今天出发，发誓每天锻炼，而不是等待那个精力充沛但虚无飘渺 的“某天”。 3. Hold yourself accountable. Take charge of your life by acknowledging your own abilities and making a commitment to give your best efforts to the things you care about. For example, get started today on your resolution to exercise daily rather than waiting until some hypothetical time when you’ll feel more energetic. 培养新习惯 1.真正计划时间 列出一个最近使用时间情况的。相较于过于乐观的情形（这会使你不断 滞后于计划），计算出完成一件典型的事情需要花费多长时间。 Developing New Habits 1. Schedule your time realistically. Take an inventory of how you currently use your time. Calculate how long it really takes you to complete your typical errands compared to the overly optimistic scenarios that keep putting you behind schedule. 2.减少分心的事 如果查阅邮件和浏览网页会吞噬你的时间，暂时将这些令你分心的事放置一 边。看看当你专心于手头的一件事时，你能更多地完成多少任务。 2. Minimize distractions. If checking emails and surfing the web are eating up your time, put those distractions out of reach temporarily. See how much more you can accomplish when you focus only on the task at hand. 3. 管理干扰 一些干扰是不可避免的。灵活处理他们，你由此可以迅速重回工作，可不要 让五分钟的电话转变成一个毫无建树的下午。 3. Manage interruptions. Some interruptions are inevitable. Remain flexible so you can get back to work quickly rather than letting a five minute phone call turn into a wasted afternoon. 4. 将整个任务分割成可操纵的部分 为自己设定中期期限。如果最终的须一个月后提交，给方案中的每个部 分分配时间，可以进行编辑和校对。 4. Break tasks down into manageable chunks. Set intermediate deadlines for yourself. If your final proposal is due in a month, allot time for each section, editing, and proofreading. 5. 从小处落实 你几乎可以将任何事都作为强化新习惯的的机会。不要将全部的碗筷放到下 周再洗，现在就开始清洗橱柜吧！ 5. Practice with small endeavors. You can turn almost anything into an opportunity to reinforce your new habits. Wipe down the kitchen counters immediately instead of saving up all of your cleaning for the weekend. 6. 奖励进步 也许拖延是因为你可以花费时间去做你喜欢的事，而不是你试图回避的事。 当你在工作前去买些日常用品，而不是再多睡一钟头，你真该奖励自己一份最爱 吃的东西。 6. Reward your progress. You might procrastinate because it allows you to spend time on things you enjoy more than the things you’re trying to avoid. When you do your grocery shopping before work rather than sleeping for another hour, pay yourself back by serving up your favorite dish for dinner. 7. 期待挫折 也许你经历过一些倒退。找到这些让你拖延的诱惑因素，并制定一些策略去 克服。如果饭后你觉得无精打采，那么就将最难的工作定在你最清醒的早晨完成 吧。 7. Expect setbacks. You’re likely to experience some backsliding. Look for the temptations that pull you off course and develop strategies to overcome them. If you feel lethargic after dinner, schedule your toughest work early in the morning when you’re more alert. 克服拖延症倾向将帮助你实现更多，对自己的评价也会更好。通过将精力置 于有意义的事情上，而不是试图回避，你的心态可以更加平和，你的生活可以更 加丰富多彩。 Overcoming a tendency to procrastinate will help you accomplish more and feel better about yourself. By devoting your energies to meaningful activities rather than trying to avoid them, you’ll enjoy more peace of mind and a richer life.