is|认识拖延症，告别拖延症！( 二 ) rather|is|管理|While|to|people|long

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Solutions are here
7个方法摆脱拖延症
If you struggle with putting things off, try any of these tips to get you on track:
如果你还在为拖延而挣扎，试试下面的任何一个建议，他们能让你的学习工作回到正轨:
1. Get out your calendar
码住时间
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“只要我有时间”就会完成的项目(比如“我一有时间就会去做”)往往不会被完成。你需要安排好你什么时候要做一个项目，并划出时间，就像你要开一个重要的会议一样。当你要做工作的时候，设置一个计时器，这样你就可以在指定的时间内集中精力。
2. Be realistic
现实一点
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.
当你制定你的时间表时，要考虑你能否成功地实施。项目通常会花费比预期更长的时间，所以要准备一些额外的时间。如果你不是早起的人，那就别指望自己提前一个小时起床去做哪些已经被拖延了好几个月的锻炼。把时间规划在午餐时间或晚餐前会比较现实。
3. Chunk it
切割任务
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.
当一项任务复杂庞大的时候，拖延症往往随之而来。那么，如何将任务分解成更小、更容易完成的部分呢?例如，如果你想写一本书，你可以选择做一个大纲，确定每个章节，找出每个章节的内容，然后一次写一个章节。像这样把事情分成几部分，会让你感觉更轻松，更有力量。
4. Excuses be gone
不找借口
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——“我需要有心情” ， “我要等到我有时间” ， “我在压力下工作得更好” ， “我需要啥啥啥才能开始做事儿” 。
别再自欺欺人了!
对自己诚实点：这些都是借口。当然， “有心情”是件好事，但等待它发生可能意味着你永远不会开始你的工作。

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5. Get a partner
找个伴儿
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.