四招教你克服拖延癥

"How will I ever start this project?" This question may lead you to carefully consider and think through the steps of accomplishing a pressing task. This deliberation be very useful in the workplace, since it permits a worker to complete tasks more successfully. However, there is a big difference between an occasional delay due to deliberation and a regular habit of procrastinating on work tasks.

“我該如何著手這個(gè)項(xiàng)目?”這個(gè)問題也許會(huì)引發(fā)你的思考并考慮完成一項(xiàng)緊急任務(wù)的步驟。這種深思熟慮的習(xí)慣在職場中非常有用，因?yàn)檫@樣能使員工更出色地完成每項(xiàng)任務(wù)。然而，出于考量的偶爾延遲，與習(xí)慣性的工作拖延之間也是有很大的差別的。

Procrastination is a common human weakness, and all of us have fallen prey to it at one time or another. Maybe you are even procrastinating right now by reading this article instead of working on a project!

拖延癥是常見的人性弱點(diǎn)，并且我們都會(huì)常常深受其害。也許你當(dāng)下正在拖延癥發(fā)作，因?yàn)槟阍陂喿x這篇文章而不是完成你的工作任務(wù)!

The following steps can help you to stop procrastinating now:

下面的幾個(gè)小步驟能夠幫助你馬上停止拖延：

Understand why you are procrastinating. Have you found yourself putting off tasks at work until the very last possible minute? Try to determine why you procrastinate. Perhaps you think you work better under pressure, you don't enjoy certain tasks or you just get distracted with other things during the day. Maybe you like to wait for your boss to remind you, so you are sure it's an important enough task and high on her priority list. Perhaps it is fear, because you are not sure you can complete the task alone or feel that you don't have the needed skills to complete it successfully.

了解拖延癥的原因。你是否已經(jīng)發(fā)現(xiàn)自己一直把任務(wù)拖延至最后的限期?嘗試確定自己拖延的原因。也許你認(rèn)為在壓力之下完成任務(wù)的效果更好，或者你并不喜歡某些任務(wù)，又或者你一直被其他的事情分散你的注意力。也許你喜歡等待你的老板過來提醒你，這樣你就能確定這一項(xiàng)任務(wù)非常重要，以致老板也把它排在的優(yōu)先順序表的前列。也許出于恐懼，因?yàn)槟悴⒉淮_定你是否能夠獨(dú)自完成這項(xiàng)任務(wù)，或你認(rèn)為自己并不具備成功完成這項(xiàng)任務(wù)的必備技能。

Action tip: Ask yourself why you procrastinate. If you are unsure, keep a daily log of your activities at work to discover where you are spending (or wasting) your time. This will help you uncover why you are procrastinating. Until you discover the why, it will be harder for you to combat the habit.

行動(dòng)指南：問問自己拖延的原因。如果你并不肯定，把你的日常工作活動(dòng)記錄下來，然后你就能發(fā)現(xiàn)你把時(shí)間利用(或浪費(fèi))在哪些方面。這樣就能幫助你找出自己拖延癥的原因。如果你無法找出拖延癥的原因，那么解決這個(gè)壞習(xí)慣的難度將會(huì)更大。

An important note: Some people do work better under pressure, and if you're one of them, that's OK! Just realize the difference between a reason (your performance is better under pressure across the board or on certain tasks) versus an excuse (procrastination).

重要提示：某些員工在壓力之下能夠更好地完成工作任務(wù)，如果你是其中一員，那就沒有問題了!只需要清楚認(rèn)識“理由”(你的表現(xiàn)能夠一直在壓力之下或某些任務(wù)表現(xiàn)得更好)與“借口”(拖延癥)的區(qū)別。

Get started. Take a baby step on an unwanted task by working on it immediately and then planning to finish the task by breaking it up into manageable amounts. Create a task list to first work on the aspects you like the least. It may even be helpful to set reminders on your work computer or tablet, making sure that the time you allot is a realistic amount for working on the project.

馬上行動(dòng)。踏出一小步，馬上從最不想完成的任務(wù)上著手，然后做出計(jì)劃，把這項(xiàng)任務(wù)分解成若干個(gè)便于控制的小部分。編制一份任務(wù)列表把你最不想完成的任務(wù)放在第一位。你也可以在你的工作電腦或?qū)懽职迳显O(shè)置待辦事項(xiàng)提醒，確保你所安排的時(shí)間符合實(shí)際完成的工作量的需要。

By doing what you least like first, you can get ahead of procrastination. At the very least, the worst part will be over before you know it. Scheduling out a project in this manner is a big stress reducer and can help you manage your work week more effectively.

把最不想完成的任務(wù)先處理了，你就可以趕超拖延癥了。至少，最讓人感到折磨的地方在你意識到之前已經(jīng)結(jié)束了。通過這種方式安排任務(wù)能夠大大減輕你的工作壓力，也能幫助你更積極有效地安排你的工作。

Action tip: Set your timer for 15 minutes, and get to work on your project. Stop when the timer goes off. Based on your first 15 minutes, you can gauge how long it will take you to finish the project. Set your timer for another 30 minutes, and decide when during the week you have a few chunks of time to continue working on the project. (They could be as little as 15- to 30-minute chunks.) Schedule a reminder for yourself for the days and times you have chosen, and stick to your plan.

行動(dòng)指南：把計(jì)時(shí)器設(shè)置15分鐘提醒一次，在這段時(shí)間內(nèi)專注于你的工作項(xiàng)目上。當(dāng)時(shí)間計(jì)時(shí)器停止了，你就停止工作。參照首次15分鐘的工作內(nèi)容，你可以計(jì)算出你完成這項(xiàng)任務(wù)所需要的時(shí)間。然后再把計(jì)時(shí)器設(shè)置為30分鐘，然后決定每周里你有這么多的“時(shí)間塊”可以讓你繼續(xù)完成這項(xiàng)任務(wù)。(“時(shí)間塊”可以至少設(shè)置為15到30分鐘一次。)設(shè)置待辦事項(xiàng)提醒器，明確自己所需要完成的日子和時(shí)間，并堅(jiān)持自己的計(jì)劃。

This process can work well for certain projects that you can break up into steps. Others may require longer amounts of focus time and aren't as appropriate for these shorter time frames. Or, using time frames may not be the best way to break out the project. For example, coding a website can require longer periods of focused time than just 15 minutes. However, you can break this project into designing one page or sections of a page at a time, instead of using time as your method for breaking it up. Determine the best way to break up whatever project you are working on, and then create those baby steps based on that structure.

這個(gè)方法可以使你通過把某些項(xiàng)目拆分成若干的小步驟，從而更好地完成任務(wù)。而別的需要更長的關(guān)注時(shí)間的任務(wù)則不適用這種短期的計(jì)劃?；蛘哒f，使用時(shí)間框架的形式并不是最佳的完成項(xiàng)目的方法。例如，寫一個(gè)網(wǎng)站的編程要求比15分鐘還要長的專注時(shí)間。然而，你可以把這個(gè)項(xiàng)目分解為設(shè)計(jì)一個(gè)頁面或一個(gè)頁面的幾個(gè)部分，而不是把時(shí)間用作工具拆分開來。決定最佳的分解任務(wù)的方法，無論你當(dāng)前手頭上的任務(wù)是什么，然后再根據(jù)任務(wù)的結(jié)構(gòu)設(shè)置若干的小步驟。