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怎样有效摆脱“拖延症”?

同学们,谁都会焦虑。所以为了克服焦虑,很多人就用“仍然还有大量时间”来宽慰自己,觉得“留到明天就可以圆满完成”。构思不到事情的步骤,这就是我们这些拖延症患者所面临的最大问题。那么该怎样解决呢?一起来看一下吧!

1. Write down the smaller tasks under each project and select the first small task.

写下每个项目的步骤,然后从首要的小步骤着手。

2. Then, make a pre-decision about what you will do when you feel frustrated or a distraction beckons. A pre-decision has the" If X, then Y formula".

接着,在你觉得沮丧或者分心时,预先决定你要去做的事情。做这个预先决定有一个“如果,那么”的公式。

For example," If I feel anxious or frustrated, then I will remind myself to just focus on this one small piece and not the entire forest." or" If I begin to doodle or think of calling my friend, then I will call my friend and ask him to help me stay on track." etc.

例如,“如果我感到焦虑或沮丧,那么我就要提醒自己专注在一小块事情上,而非整片森林。”或者“如果我开始涂鸦或者想打电话给朋友,那么我就要请他帮我坚持到底。”等。

Only you know what your usual distractions are and so you can make" If X, then Y" pre-decisions that are uniquely designed for you.

你只有了解了平常影响你的事物,才能够写出“如果,那么”的公式来预先决定,这可是为你量身订造的公式。

I used this technique to lose 20 pounds in the last few months. My main problem is resisting a temptation to eat desserts. I allow myself to eat one yummy dessert a week. When my mind asks for it any other time, I have a pre-decision that goes like this" If my mind makes me crave a dessert during the week, I will imagine that dessert morphing into a pound of fat in front of my eyes." Trust me, it worked.

我用这个方法在过去短短几个月里就减掉了 20磅。我主要的挑战是要抵抗甜点的诱惑。那我只允许自己每周吃一次美味的甜品。其余时间想吃的时候,我就会做个“预先决策”,像这样“如果我内心在工作日里渴望甜点,那么我就会幻想糖分在我眼前转化为脂肪的景象。”相信我,这个方法起作用了。

The trick here is to have made this pre-decision ahead of time( writing it down is even better) so that you can do it automatically without having to think when you are hit by distraction or temptation.

有个技巧就是提前做出“预先决策”(写下来会更好),所以当你被干扰或者克制不住时,你就会不由自主地做出决定。

Every decision point in your life is like a road diverging in the woods. By learning to imagine the process and having a plan to deal with obstacles, you can beat procrastination and choose the road that unleashes your full potential.

每一个决策点就像通往森林的岔路。一旦你学会了构思每件事情的步骤,懂得有计划性地处理问题,你就能够彻底摆脱拖延症,最终走向释放自身所有潜力的道路。

同学们,俗话说得好“一寸光阴一寸金”,所以摆脱“拖延症”是十分重要和必要的!你准备好了吗?