原创公众号: Jason外贸旅途
How to overcome procrastination? 如何克服拖延症？
Have you ever had a task you need to complete but however urgent it may be, you just don't get on and do it? The only thing that seems to work is to: Do it now.
你曾经完成过你需要完成的任务吗？但是不管它多么紧急，你就是不去做它？唯一能起作用的是：现在就做。
But many people lose sight of this basic skill. It's not that we don't know that we should do things now; it's that we've forgotten how.
但是许多人忽略了这个基本技能。不是我们不知道我们现在应该做什么，而是我们忘记了怎样做。
1. Make your deadline. 设定你的截止日期。
Most people would say: 'I'll get that to you as soon as possible.'
That could mean next week. But it works much better if you set yourself a specific deadline and announce it publicly.
大多数人会说：“我会尽快把这件事告诉你。”
这可能意味着下周。但是如果你给自己设定一个明确的截止日期并公开宣布它会更好。
2. Make an appointment with yourself. 与自己约会。
When my coach asked me why I didn't exercise more often. 'I don't have time' I said.
'Something always comes up.' she said, 'You have to make time. Make an appointment with yourself to run or to go for a walk.' The same principle applies to other things you might procrastinate.
当我的教练问我为什么不经常锻炼的时候。 “我没有时间”我说。
“总会有事情到来的”她说，“你必须腾出时间来。预约自己去跑步或散步”同样的原则也适用于其他你可能拖延的事情。
3. If it comes to mind, then do it. 如果想到了，就去做。
When it occurs to you that something needs to be done, sometimes you just write it down so that you can remember it, but it is wrong, because usually you just look at the list and procrastinate for weeks.
当你想起某事需要做的时候，有时候你只是把它写下来以便你能记住它，但是错的，因为通常你只看清单并拖延数周。
The best move is to do it immediately when you think of it. (Of course, if you have time at that moment. )
最好的办法是一想到它马上就做。（当然，如果你当时有时间的话。）
4. Tell your self 'just try to do it for 5 minutes first' 告诉你自己，“试着先做5分钟。”
When you don’t want to do it, you might not like it. So just tell yourself to do it for 5 minutes, then after 5 minutes, you will find it is hard to stop.
当你不想做的时候，你可能会不喜欢它。所以只要告诉自己先做5分钟，然后5分钟后，你会发现很难停下来。
5. Modify your environment to avoid distractions. 修改环境以避免分心。
When working on your computer, only keep the programs you need to open.
当你在电脑上工作时，只保留你需要打开的程序。
Don't touch your mobile phone or turn on the television unless there's something special you have to watch.
不要触摸手机或打开电视，除非有什么特别的东西要看。
6. Set rewards for yourself. 给自己奖励。
Create a reward system for yourself.
Even simple things such as a cup of tea, a biscuit or a book can be used as a rewards and you'll appreciate them more. 为自己创造一个奖励系统。
即使是简单的东西，比如一杯茶、一块饼干或一本书也可以作为奖励，而且你会更欣赏他们。
