procrastination

Each person’s procrastination is different. You need to determine which methods work for you.
每個(gè)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(lái)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(shí)間管理 做個(gè)高效率的職場(chǎng)人
還不是注冊(cè)滬友？1分鐘完成注冊(cè)，海量資料供你下載！

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(dòng)，現(xiàn)在就開始做起來(lái)。有時(shí)候即使你覺得你還沒準(zhǔn)備好你也必須一股腦地扎進(jìn)任務(wù)中。就算開始得磕磕絆絆，那也比不開始好啊。

更多時(shí)間管理技巧，盡在時(shí)間管理課程

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(jī)鈴聲，關(guān)上一切騷擾之門。盡一切努力讓你能安靜下來(lái)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(gè)計(jì)時(shí)器。設(shè)一個(gè)短時(shí)間的計(jì)時(shí)器?？梢允?0、20或10分鐘。那段時(shí)間里讓自己全身心投入工作，你會(huì)發(fā)現(xiàn)隨著計(jì)時(shí)器的推進(jìn)，你會(huì)給自己營(yíng)造出一種繼續(xù)工作的勢(shì)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(diǎn)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(huì)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(diǎn)什么。但不是隨便什么。讀些和你要做的任務(wù)相關(guān)的東西，不管是背景資料還是支持性文檔。一旦你對(duì)手上的任務(wù)感興趣了，你會(huì)更情愿投入進(jìn)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(shí)候我們拖延是因?yàn)槲覀兏械骄o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(lái)鼓勵(lì)自己。還有，要記得勝利時(shí)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(shí)候你只是需要小憩一下，趕走你消沉的情緒。稍微出去一會(huì)兒清醒一下。新鮮空氣對(duì)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(gè)澡。假如你工作了一整天了，感到精疲力盡，小小地洗個(gè)澡能讓你煥發(fā)新生。你不但會(huì)覺得洗凈了身子，更會(huì)覺得能量條又充滿了。當(dāng)你沒時(shí)間洗澡的時(shí)候，僅僅換一身衣服也是不錯(cuò)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(wù)的事。向別人描述你要做的任務(wù)會(huì)令你對(duì)此感到興奮。那也會(huì)成為責(zé)任感的來(lái)源。

更有效利用時(shí)間？時(shí)間管理課程幫你實(shí)現(xiàn)

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(gè)嚴(yán)格的期限。一個(gè)沒有期限的任務(wù)看上去會(huì)日復(fù)一日地繼續(xù)下去。你要設(shè)定一個(gè)嚴(yán)格的期限，并且嚴(yán)格遵守。時(shí)間限制和完成期限能幫助你在規(guī)定的時(shí)間內(nèi)完成任務(wù)。

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?yàn)槟忝媲暗娜蝿?wù)太龐大了，就分一小塊下來(lái)吧。假如你在寫一本書或者報(bào)告，分一章出來(lái)寫。假如是在做打掃工作，就先選一塊小區(qū)域來(lái)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(gè)盹。等等，這不是適得其反么？其實(shí)不然，一個(gè)小盹能讓你精神煥發(fā)。很多領(lǐng)袖都以他們每天都會(huì)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(dāng)你不能獨(dú)自完成眼前的工作時(shí)，尋求幫助吧！你要知道什么時(shí)候應(yīng)該尋求朋友和同事的幫助。并非所有的任務(wù)都是最好獨(dú)自完成的。

時(shí)間管理培訓(xùn)師給你專業(yè)幫助，查看時(shí)間管理課程

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(wú)休止地上網(wǎng)、玩游戲。所有這些如果適度的話都是不錯(cuò)的，但沒有人能躺在沙發(fā)里就獲得成功。關(guān)掉電視，做點(diǎn)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(diǎn)音樂(lè)。音樂(lè)是一個(gè)很好的激勵(lì)手段。它能迅速地幫助你改善情緒，提升能量。準(zhǔn)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(shí)你需要點(diǎn)提高能量的東西。不管你選擇咖啡還是紅牛，一點(diǎn)點(diǎn)咖啡因能幫你堅(jiān)持很長(zhǎng)時(shí)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(wù)。重新制定任務(wù)是一種將任務(wù)從停滯中解放開的好辦法。換句話來(lái)說(shuō)，從另一個(gè)角度來(lái)看看。與其把“收拾車”一拖再拖，不如把它想成“準(zhǔn)備車”以便于你周末能和重要的那個(gè)她一起出去約會(huì)。

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(yàn)后果。激勵(lì)自己的一種辦法是思考假如你不行動(dòng)會(huì)有怎樣的負(fù)面后果。如果你不完成這個(gè)工作會(huì)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(diǎn)起來(lái)能讓你比周圍的人領(lǐng)先一籌。

時(shí)間管理名師經(jīng)驗(yàn)親授：如何養(yǎng)成早起的習(xí)慣>>>

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(gè)獎(jiǎng)勵(lì)。根據(jù)任務(wù)的級(jí)別為自己設(shè)定一個(gè)合適的獎(jiǎng)勵(lì)?？梢允且粋€(gè)小東西，如果是重要的任務(wù)的話也可以是一個(gè)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(shuō)的可不是崩潰。相反，要有激情！你的能量會(huì)迅速升級(jí)而你對(duì)工作的決心也會(huì)增強(qiáng)。

更多時(shí)間管理技巧，盡在時(shí)間管理課程