认识拖延症，道别拖延症！

ach can ironically cause more distress in the long run. Procrastination can lead to increased stress, health problems, and poorer performance. Procrastinators tend to have more sleep issues and experience greater stressful regret than non-procrastinators. What's more, procrastination can also hinder your self-esteem with the guilt, shame, or self-critical thoughts that can result from putting off tasks.

虽然延缓者似乎试图避免痛苦，但具备影射政治性的是，从在短期内来看，这种分析方法似乎会加剧更加多的痛苦。延缓症似乎会加剧受压增加、健康关键问题和平庸不佳。与非延缓者相比，延缓者常常有更加多的睡眠关键问题，经历更加大的受压和失望。更加极其重要的是，延缓还似乎会因延缓战斗任务而诱发的负罪感、羞耻感或诉苦思想体系阻碍你的自尊。

Solutions are here

7个分析方法摆脱延缓症

If you struggle with putting things off, try any of these tips to get you on track:

如果你还在为延缓而挣扎，试试前面的任何一个建言，他们能让你的学习文书工作重回正轨:

1. Get out your calendar

码住时长

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“只要我有时长”就似乎会启动的计划(比如“我一有时长就似乎会去要用”)常常一定似乎会被启动。你所需特意好你什么时候要要用一个计划，并划归时长，就像你要放一个极其重要的似乎全会一样。当你要要用文书工作的时候，另设一个计时器，这样你就可以在指定的时长内着手。

2. Be realistic

普通人一点

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.

当你实行你的时长表时，要考虑你能否最终地实行。计划通常似乎会花费比预计更加长的时长，所以要准备一些额外的时长。如果你不是时在的人，那就别确信自己提前一个时长早晨去要用哪些早已被延缓了好几个同月的锻练。把时长规划在午餐时长或主菜前似乎会比较普通人。

3. Chunk it

切割战斗任务

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.

当一项战斗任务复杂庞大的时候，延缓症常常随之而来。那么，如何将战斗任务分解成更加小、更加容易启动的一小呢?例如，如果你想写就一本书，你可以并不需要要用一个草拟，相符每个各集，解决问题问题每个各集的内容，然后一次写就一个各集。像这样把事情分成几一小，似乎会让你心里更加精彩，更加有自我意识。

4. Excuses be gone

不想到借口

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.

我们常听人们说——“我所需有心情”，“我要等到我有时长”，“我在受压下文书工作得更加好”，“我所需啥啥啥才能放始要用事儿”。

别于是又自欺欺人了!

对自己诚实点：这些都是借口。当然，“有心情”是件好事，但等待它发生似乎政治性着你永远一定似乎会放始你的文书工作。

5. Get a partner

想到个伴儿

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.

为启动一项战斗任务原作明确的时限。然后想到一个可以督促你的人。你可以和你的房东或买家愿意你能在某个日期启动文书工作。或者你可以想到一个副领队协助你保证在正轨上。你还可以从外部想到个负责任的朋友。

In this relationship, you connect with someone (on the phone, for example) at certain time intervals (such as once per week) and commit to what you will do before your next meeting. Not wanting to go back on your word, this can be a great way to squash procrastination. (Note: In an effort to save your relationship with your significant other, I recommend this person not be your partner. You don't want a lack of follow-through to cause tension between you.

在这段关系里面，你间隔一段时长(比如每周一次)和某人联络(比如打电话)，并愿意下次不见面前要要用什么。不想食言，这是一种钳制延缓症的好分析方法。(特别注意:为了挽救你们彼此之间的关系，我建言这个人最难别是你的真爱。你也不希望因为欠缺后续地面部队而加剧你们彼此之间的关系紧张关系吧。）

6. Optimize your environment

优化环境污染

Your environment can help or hinder your productivity. Beware especially of technology, such as your email or messenger that keeps pinging to let you know someone has reached out. Social media, internet "research" that leads you far off track, and phone calls can lead to procrastination. So, just don't let yourself get on the web until you have completed the task, or hold off any necessary internet searches until the end.

你的环境污染可以协助或阻碍你的文书工作效率。要特别特别注意科技产品，比如你的电子邮件或短信，它似乎会不断提醒你有人联络了你。即时通讯大媒体、网络上的“研究课题”似乎会让你偏离正轨，电话也似乎会加剧延缓症。所以，在你启动战斗任务早先，别上网，或者把所需上完才能启动的文书工作引到最后于是又要用。

7. Reward good behavior

给自己正向每项

Establish a reward if—and only if—you do what you set out to do. Do not let yourself binge that new Netflix show, check your social media, or get lunch until you complete what you've scheduled. So instead of using these tasks and distractions to procrastinate, make them contingent on you actually finishing what you schedule yourself to do.

只在启动了战斗任务之后，才给自己每项。在启动你的计划早先，免得让自己沉迷于新的电视剧，也别详细信息你的即时通讯大媒体，或吃午饭。所以，与其运用这些战斗任务和干扰来延缓，不如让它们来激励自己要用事，成为看看战斗任务之后的每项。

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