治疗拖延症的10个妙方(下)

Realistic

5.脚踏实地

Are you procrastinating because you've realized you've gotten in over your head and you know you'll never be able to get the job done? Being realistic when taking on projects is an important proactive tool to avoid procrastination. This tip relates to the above suggestion to increase focus. However, it also refers to the fact that some of us take on projects that we are unqualified for, or that we don't have the resources to complete.

你之所以拖延，是因为你意识到自己没有能力完成一项工作？开始工作时，脚踏实地是避免拖延症的重要方式。这个方法和上文提到的提高注意力有关。但是，它也和有些人承担一些不能力所能及的任务有关，或是我们没有方法完成的工作。如果提交一份质量不合格的工作，

We may be worried that the person we accepted the task from will 'see through us' if we turn in subpar work, so we decide not to turn it in at all. After all, many of us would rather be seen as someone who did not meet a deadline as opposed to someone who had inferior knowledge or skills.

我们可能担心那些给我们工作的人会“看穿我们”，所以我们选择不完成。毕竟，很多人宁被认为不遵守截止日期，也不想被当作没有能力的人。

To overcome this habit, you need to be realistic and honest with yourself before you take on a project. Ask yourself if you have the knowledge, training or skills necessary to complete it. If you don't, can you collaborate with someone who does and are they available to help? If you find yourself continually wanting to take on work that you can't complete, this could be a sign that you need to take additional classes or seek out training to help improve your skillset. You gain nothing by saying yes to projects you know you'll never be able to succeed at, but you can learn from this and use it as a roadmap to guide you on a path to self-improvement.

为了克服拖延症，你需要对自己诚实，脚踏实地。试问自己是否有足够知识储备和能力完成这项工作。如果没有，你可以和愿意帮助你的人合作完成吗？如果你只是一味想要接手一些你没有能力完成的工作，这也许暗示着你需要上培训班，或寻求帮助提高能力。单纯的接受一项自己无能为力的任务是不会有收获的，但你可以把它当作地图，引领自己不断提升。

gnize that You're Procrastinating

4.认清问题

Sometimes procrastinating shows up in ways that aren't easily recognizable. If you don't know you're doing it, how can you take measures to stop? Recognize that you're procrastinating when you're doing things such as starting your day with a low priority task from your to-do list, or reading emails several times without deciding what to do with them. Many times, we're not avoiding work by simply staring out the window or endlessly wiping down our clean desks and computer monitors. In fact, procrastinating can look an awful lot like staying extremely busy. The difference is, when we're being productive, we're focused on the tasks we need to get done to accomplish an overall goal. When we're procrastinating, on the other hand, we're busying ourselves with mundane tasks or busywork that could easily be accomplished by someone else or at a later time.

有时，我们不能辨别什么是拖延。如果你不知道自己在拖延，你怎么采取措施制止呢？当你做一些无关紧要的事开始一天时，浏览邮件多次却不做任何决定时，记住，这些情况都是拖延。我们推迟工作，不只是凝视着窗外、又或是永无止境地擦着干净的桌子和电脑屏幕。其实，你看起来很忙，却不停拖延工作。但区别在于，我们集中注意力在一项需要完成的工作，才是真正的高效。但拖延时，我们只是做一些简单的事情，而这些都可以稍后完成，或由别人替代。

Would you rather make coffee than get down the nuts and bolts of why your most recent promotional campaign failed? Most executives would probably answer this question with a no. If they wanted to make coffee, they would have stayed a secretary instead of going into sales. However, their actions tell a different story. Making coffee is a task easily accomplished while finding the holes in your latest strategy is far more difficult. Understand that the necessary task might not be the easy one, and realize that responding to an email from a business colleague or offering to take your co-worker's shirt to the cleaners is just another way to put those tasks off.

你宁愿冲咖啡，也不愿分析为什么最近的促销活动失败了？许多管理者的回答肯定是不。如果他们想冲咖啡，那他们应该选择秘书职位，并非销售。但是，他们都是言语不一致。和找出销售策略的漏洞相比，冲咖啡要简单的多。我们要明白，重要的任务往往不易，而且回复同事的邮件或是帮把同事的衬衫带到洗衣店，只是拖延工作的另一种方式。

rd Your Progress

3.奖励自己

Waiting until the end of a project to get a reward can seem like a very long time, especially if your project is a large one. No wonder you're waiting to start on a project when you know you won't be able to celebrate the completion of it for weeks or even months. In these cases, setting up a continuous rewards system can help you nip procrastination in the bud. Associating reward with only the final goal does not help with motivation throughout the project. It can also lead to a feeling of discontent once the project is over, the reward has been received, and you're back to square one.

等一项工作做完，特别是一些大项目，是需要很长一段时间。我们清楚，数周及数月内我们不可能奖励自己，这也难怪我们会拖延。所以，设置一套连续奖励制度，可以帮助我们掐掉拖延的苗头。完成整项工作后才奖励自己，并不能提高我们的积极性。有时，即使完成工作后得到了奖励，我们也不会感到满足，一切又回到了原点。

Most of the time, we most need to be rewarded in the early stages of projects, when motivation is low and the finish line seems like it's miles away. When we develop a continuous reward system, we shift our focus away from the final goal, and focus on our small chunks we need to accomplish to get there. We stop looking at the final product and instead look at rewarding the effort and performance it will take to get there. The main goal of continuous rewards is to change the way we think, and associate work, not the completion of work, with something desirable.

大多时候，在我们积极性低落、任务结束尚早的早期阶段，我们就需要奖励。设置一套连续奖励制度，把我们的注意力从最终目标上转移到需要完成的小目标上。我们不再过分在意最终目标，而是让不断奖励的好影响促使我们到达终点。连续奖励制度的主要目标是为了改变我们的思考方式、同时将工作与奖励结合，不只是简单地完成一项工作。

If your project is to write a 25-page report on your company's newest product launch and the marketing efforts associated with it, reward yourself for every five pages you write. If your project is making 100 cold calls in a week to potential customers, reward yourself every time you make 20, regardless of the result.

如果你要写一份二十五页的工作报告，关于公司新产品开发和市场影响，那每五页就奖励一下自己；如果你在一周内要给潜在客户打一百个推销电话，那无论结果如何，每二十个电话就奖励一下自己。

to Your Future Self

2.和未来的自己对话

If you're procrastinating, you're having a hard time tapping into the 'feel good' emotions that come from the project. Why not do a little time travel and project yourself into the future? Have a talk with your future self and ask how good it feels now that the project is completed. Think about how your future self might be different if you keep putting off the project and never get it done, or turn in subpar work because you did everything at the last minute. Try not just to see what your future self says, but also how that self feels.

如果你习惯了拖延工作，那么你很难体会到完成后的愉悦感。为什么不来一场时光旅行，走进自己的未来呢？和未来的自己来场对话吧，试问下未来的自己完成这项工作后，会有怎样的感觉。想想如果一直拖延着这项工作，或是提交一份不合格的工作，只因为自己是在最后时刻才完成，未来的自己又会是怎样？试着不要只看未来的自己怎么回答，而是有何感想。

It can be very difficult to put off short-term pleasures in exchange for long-term feelings of satisfaction. When a huge project is staring you in the face, it doesn't seem like much fun to type out hundreds of words or call dozens of people who might hang up on you.

推迟短暂的快乐换取长期的满足是很困难的事情。当有一项大任务需要完成，码字或是打给那些可能挂断你电话的人就不那么有趣了。

What sounds like much more fun is getting another cup of coffee, or watching your favorite movie, or even gaining the small satisfaction that comes from completing an easy and probably unnecessary task. This is human nature. To fight it, you need to use your imagination. Is that cup of coffee going to give you as much satisfaction as knowing you put in a lot of hard work and turned in a report that will further your career? Just this small switch in thinking could be enough to convince present self to delay some gratification so that future self can be happy.

有些事情看起来比较有趣，比如，冲一杯香浓的咖啡，看最喜欢的电影，或是完成一些无足轻重又简单的工作获得小小的满足感。这是人的本性。与之战斗吧！发挥你的想象。试想，一杯咖啡给予你的满足感能和完成许多有难度的任务、提交一份有利于自己职业发展的工作报告相比吗？换个角度思考，也许就能说服你现在的自己去推迟短暂的满足感，换取未来的快乐。

Trying to Be Perfect

1.直视不完美

Perfectionists, beware! You are the most likely type of person to suffer from procrastination. Why? Because you're more focused on perfect results than you are on quality of effort. It's a misconception that procrastinators are lazy and just don't want to do the work. In fact, most procrastinators are so concerned with doing the work and doing it perfectly that they just can't stand the thought of doing anything less than 100%. Unfortunately, it's rare that you turn in perfect work every time, no matter how hard you work on it, and this is what gets to the perfectionist. They battle feelings of wondering why it's even worth the time or effort if they can't be perfect, and they opt for being known as the person who misses deadlines instead of the person who turns in a less-than-perfect performance.

完美主义者最可能患有拖延症，要注意了！为什么？因为完美主义者更要求结果完美，而不只是尽力完成。有一个误区，人们都认为拖延症患者非常懒惰，他们只是不想完成工作。其实，许多拖延症患者都要求工作尽善尽美，他们不能忍受没有百分之百的努力。遗憾的是，无论多么努力，并不是每次都能提交完美的工作。他们不停在思想斗争，花费了时间和精力也不能做到完美，这样值得吗？所以他们宁愿错过截止日期，也不愿工作有任何缺陷。

Like most of the tips on this list, battling perfectionism is about changing how we think. Though it will probably be an uphill battle, you must convince yourself to focus on the quality of the effort involved, and let go of the result. Most of the time, we can't control results anyway. Even if we complete a project that is perfect in our minds, our bosses or colleagues may not feel the same way. When you focus on the effort rather than result, you take away your need for perfectionism and open yourself up to creativity.

正如上面提到的建议，克服完美主义，要改变我们的思维方式。这将会是一段漫长的过程，你要说服自己，注重过程，看轻结果。许多时候，我们不能掌控结果。就算我们完成了一项完美的工作，但我们的老板和同事不一定也这么想。但当你注重过程并非结果时，你就会克服完美主义，激发创造力。

Conclusion

结论：

The procrastination bug has bitten us all from time to time, and some of us live with the constant struggle of putting off projects until they reach crisis stage. We opt to clean off the kitchen counter for the tenth time that morning or print out pictures from our vacation three years ago instead of facing the blinking cursor on our computers.

拖延症时不时的侵蚀着我们，有些人到任务结束的最后一刻，仍不停的与拖延作斗争。我们宁愿一早上擦洗十次流理台、打印三年前度假时候的照片，也不想面对电脑上闪烁着的光标，开始工作。

It's important to realize that procrastination is not a matter of poor time management, nor is it the sign of laziness. Instead, we must realize that it's simply a series of bad habits that stem from a root cause that was established somewhere in our past. When we're able to recognize what this cause is, we can then start changing habits to facilitate healthier choices and actions.

我们要清楚地意识到，拖延症不是不善于管理时间，也不是懒惰，而是从过去养成的一系列坏习惯。我们了解了原因是什么，就要改掉这个坏习惯，养成一些有益的行为。

For true procrastinators, the act of putting off tasks has become a part of their personality and so ingrained in their self-image that it can be very difficult to change. Just as smokers have a tough time picturing themselves as non-smokers and overweight individuals cannot see themselves as slim, procrastinators just don't know who they would be if they didn't put off what needed to be done. True change comes from awareness, and being aware that you have a problem and that you can do something about it is where you must begin. By utilizing our ten tips to end procrastination forever, you can realize why this has become a part of your personality and finally take actions to change.

对于真正的拖延症患者来讲，推迟任务已经根深蒂固的存在于他们的性格中，难以改变。就像吸烟者很难戒掉烟，体重超标者很难想想自己苗条的样子，拖延症患者不知道他们不再拖延任务的样子。真正的改变来源于察觉，认识到你的问题，开始做些相应的改变。利用上面的十条小建议，改掉拖延症吧！你也会认识到为何拖延症会成为自己的一部分，如何才能采取行动，改掉这个坏习惯。