教你6招 彻底告别拖沓症

 1 Deal with Your Fear

1 应对恐惧

Fear is one of factor that contributes to procrastination¹. This can involve a fear of failure, a fear of making mistakes, or even a fear of success. Psychologist suggests that challenging your faulty beliefs is important. By addressing the fear that is keeping you from getting started, you can begin to overcome your procrastination habit.

恐惧是导致拖延的一个因素。其包含对失败、犯错，甚至是成功的恐惧。心理学家认为纠正错误的观念十分重要。通过应对使你不敢着手行动的恐惧，你就能逐渐克服拖延症。

2 Make a List

2 制定计划

Start by creating a to-do list with things that you would like to accomplish. If necessary, put a date next to each item if there is a deadline that you need to meet. Estimate how long each task will take to complete, and then double that number so that you don't fall into the cognitive² trap of underestimating how long each project will take.

你可以从列一张计划表开始，写上你想要完成的事情。如果有必要，你还可以在每件事旁写上规定的完成日期。估计完成每件事的所需时间，把估计时间翻倍，这样你就不会陷入估低用时的麻烦中。

3 Break Projects Down into More Manageable Segments

3 把事情分成更容易达成的几部分

When you are faced with a big project, you might feel daunted³, intimidated⁴, or even hopeless when you look at the sheer amount of work involved. At this point, break them down into a series of steps. Once you have created a list detailing the process you need to go through in order to accomplish the task, you can start working on individual "baby steps."

面对一项大工程，看到庞大的工作量，你很可能会感到忧心忡忡，觉得被逼迫着，甚至会绝望无助。这时候，你应该把它分成几个步骤来完成，一旦你制定了计划，细化完成这个任务所需的几个步骤，你就可以以自己的方式慢慢做起来。

4 Recognize the Onset⁵ of Procrastination

4 认识拖延症的起因

As you start to tackle items on your list, pay attention to when thoughts of procrastination start to creep into your mind. If you find yourself thinking "I don't feel like doing this now" or "I'll have time to work on this later," then you need to recognize that you are about to procrastinate⁶.Instead of giving into the urge, force yourself to spend at least a few minutes working on the task. In many cases, you might find that it is easier to complete once you get started.

当你开始按计划处理任务时，要注意什么时候拖延的念头会慢慢爬进你的头脑中。如果你发现自己有“我现在不想做这个”或是“我还有别的时间做这件事”这样的念头，你就要认识到你要开始拖延了。不要顺从自己的心意，最后用几分钟时间草草完成任务。很多时候，你会发现一旦开始动手，其实完成任务比想象得要简单。

5 Eliminate Distractions⁷

5 排除干扰因素

It's hard to get any real work done when you keep turning your attention to what's on television or you keep checking your friends Facebook status updates. Assign yourself a period of time during which you turn off all distractions – such as music, television, and social networking sites – and use that time to focus all of your attention on the task at hand.

如果你的注意力不断地放在电视内容或者脸书主页上你很难完成任何任务。排除一段时间，消除所有的干扰因素——音乐、电视、社交网站等等，在这段时间专注于手头的任务。

6 Reward Yourself

6 奖励自己

Once you have completed a task (or even a small portion of a larger task), it is important to reward yourself for your efforts. Give yourself the opportunity to indulge in something that you find fun and enjoyable, whether its attending a sporting event, playing a video game, watching your favorite tv show, or looking at pictures on a social sharing site.

一旦你完成了一项任务（或者仅仅是一项大任务的一小部分），奖励一下自己的努力十分重要。给自己一个机会沉浸在有趣的事物中，看比赛、玩电子游戏、追电视剧、在网站上看图片，想怎么玩就怎么玩。

1 procrastination   

n.拖延，耽搁

参考例句：

• Procrastination is the father of failure. 因循是失败的根源。
• Procrastination is the thief of time. 拖延就是浪费时间。

2 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

3 daunted   

使（某人）气馁，威吓( daunt的过去式和过去分词 )

参考例句：

• She was a brave woman but she felt daunted by the task ahead. 她是一个勇敢的女人，但对面前的任务却感到信心不足。
• He was daunted by the high quality of work they expected. 他被他们对工作的高品质的要求吓倒了。

4 intimidated   

v.恐吓；威胁adj.害怕的；受到威胁的

参考例句：

• We try to make sure children don't feel intimidated on their first day at school. 我们努力确保孩子们在上学的第一天不胆怯。
• The thief intimidated the boy into not telling the police. 这个贼恫吓那男孩使他不敢向警察报告。 来自《简明英汉词典》

5 onset   

n.进攻，袭击，开始，突然开始

参考例句：

• The drug must be taken from the onset of the infection.这种药必须在感染的最初期就开始服用。
• Our troops withstood the onset of the enemy.我们的部队抵挡住了敌人的进攻。

6 procrastinate   

v.耽搁，拖延

参考例句：

• Most often we procrastinate when faced with something we do not want to do.面对不想做的事情，我们经常拖延。
• It's easy to procrastinate when the deadline seems infinitely far away.当最终期限总是遥遥无期时是很容易延期的。

7 distractions   

n.使人分心的事[人]( distraction的名词复数 )；娱乐，消遣；心烦意乱；精神错乱

参考例句：

• I find it hard to work at home because there are too many distractions. 我发觉在家里工作很难，因为使人分心的事太多。
• There are too many distractions here to work properly. 这里叫人分心的事太多，使人无法好好工作。 来自《简明英汉词典》