procrastination

Each person’s procrastination is different. You need to determine which methods work for you.
每个人的拖延症都不尽相同,你需要选择哪种方法是最适合你的。

Here are 21 Ways That I Use to Crush My Procrastination:
以下是21种我用来打败拖延症的方法:

相关下载资料推荐:
公开课回顾讲义:战胜“拖延”的100种方法
公开课回顾讲义:搞定时间管理 做个高效率的职场人
还不是注册沪友?1分钟完成注册,海量资料供你下载!

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.
现在就开始去做。别再瞻前顾后想太多,别再停在原地不动,现在就开始做起来。有时候即使你觉得你还没准备好你也必须一股脑地扎进任务中。就算开始得磕磕绊绊,那也比不开始好啊。

更多时间管理技巧,尽在时间管理课程

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.
关掉所有东西。消除所有让你分心的东西。关掉你的邮箱通知、手机铃声,关上一切骚扰之门。尽一切努力让你能安静下来工作。

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.
设个计时器。设一个短时间的计时器。可以是30、20或10分钟。那段时间里让自己全身心投入工作,你会发现随着计时器的推进,你会给自己营造出一种继续工作的势头。

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.
做点锻炼。想把拖延症一脚踢开?去健身房吧。(或者去跑步)锻炼一下会让你热血沸腾,充满能量!

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.
读点什么。但不是随便什么。读些和你要做的任务相关的东西,不管是背景资料还是支持性文档。一旦你对手上的任务感兴趣了,你会更情愿投入进去。

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.
回顾你上次成功的经历。有时候我们拖延是因为我们感到紧张或缺乏信心。假如是这样,你要回想你最近的一次成功经历,以此来鼓励自己。还有,要记得胜利时的那种感觉!

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。有时候你只是需要小憩一下,赶走你消沉的情绪。稍微出去一会儿清醒一下。新鲜空气对身体也有好处。

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.
洗个澡。假如你工作了一整天了,感到精疲力尽,小小地洗个澡能让你焕发新生。你不但会觉得洗净了身子,更会觉得能量条又充满了。当你没时间洗澡的时候,仅仅换一身衣服也是不错的开始。

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.
告诉别人有关任务的事。向别人描述你要做的任务会令你对此感到兴奋。那也会成为责任感的来源。

更有效利用时间?时间管理课程帮你实现

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.
设定一个严格的期限。一个没有期限的任务看上去会日复一日地继续下去。你要设定一个严格的期限,并且严格遵守。时间限制和完成期限能帮助你在规定的时间内完成任务。

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.
化整为零。假如你拖延是因为你面前的任务太庞大了,就分一小块下来吧。假如你在写一本书或者报告,分一章出来写。假如是在做打扫工作,就先选一块小区域来打扫。

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.
打个盹。等等,这不是适得其反么?其实不然,一个小盹能让你精神焕发。很多领袖都以他们每天都会打盹而出名。

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.
寻求帮助。当你不能独自完成眼前的工作时,寻求帮助吧!你要知道什么时候应该寻求朋友和同事的帮助。并非所有的任务都是最好独自完成的。

时间管理培训师给你专业帮助,查看时间管理课程

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.
关掉电视。看电视、无休止地上网、玩游戏。所有这些如果适度的话都是不错的,但没有人能躺在沙发里就获得成功。关掉电视,做点有建设性的事儿。

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.
放点音乐。音乐是一个很好的激励手段。它能迅速地帮助你改善情绪,提升能量。准备好你最喜欢的振奋人心的歌吧。

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。有时你需要点提高能量的东西。不管你选择咖啡还是红牛,一点点咖啡因能帮你坚持很长时间。

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.
重新制定任务。重新制定任务是一种将任务从停滞中解放开的好办法。换句话来说,从另一个角度来看看。与其把“收拾车”一拖再拖,不如把它想成“准备车”以便于你周末能和重要的那个她一起出去约会。

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?
检验后果。激励自己的一种办法是思考假如你不行动会有怎样的负面后果。如果你不完成这个工作会发生些什么?

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。早起的鸟儿有虫吃。早点起来能让你比周围的人领先一筹。

时间管理名师经验亲授:如何养成早起的习惯>>>

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.
设定一个奖励。根据任务的级别为自己设定一个合适的奖励。可以是一个小东西,如果是重要的任务的话也可以是一个大玩意儿。

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.
情绪化。我说的可不是崩溃。相反,要有激情!你的能量会迅速升级而你对工作的决心也会增强。

更多时间管理技巧,尽在时间管理课程