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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，你需要選擇哪種對(duì)應(yīng)方法。

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(kāi)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(kāi)始做起來(lái)。有時(shí)候即使你覺(jué)得你還沒(méi)準(zhǔn)備好你也必須一股腦地扎進(jìn)任務(wù)中。就算開(kāi)始得磕磕絆絆，那也比不開(kāi)始好啊。方法是最適合你的。

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。

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。可以是30、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。

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(kāi)？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！

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。

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(jué)！

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(méi)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)。

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。

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)。可以是一個(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。

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)。