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Each person’s procrastination is different. You need to determine which methods work for you.

每個人的拖延癥都不盡相同，你需要選擇哪種對應方法。

Just Start… NOW. – Stop over-thinking. Stop waiting. Just do it now. Sometimes you need to jump right into the task even if you think you aren’t ready. A bumpy start is better than no start.

現在就開始去做。別再瞻前顧后想太多，別再停在原地不動，現在就開始做起來。有時候即使你覺得你還沒準備好你也必須一股腦地扎進任務中。就算開始得磕磕絆絆，那也比不開始好啊。方法是最適合你的。

Turn Everything Off – Eliminate all distractions. Turn off your email app. Your phone ringer. Close your door to interruptions. Whatever it takes to give yourself quiet to work.

關掉所有東西。消除所有讓你分心的東西。關掉你的郵箱通知、手機鈴聲，關上一切騷擾之門。盡一切努力讓你能安靜下來工作。

Set a Timer – Set a timer for a short duration. Whether it is 30, 20, or even 10 minutes. Dedicate yourself to working for that period. You’ll find that by the time the timer goes off that you have built momentum to keep you going.

設個計時器。設一個短時間的計時器?？梢允?0、20或10分鐘。那段時間里讓自己全身心投入工作，你會發現隨著計時器的推進，你會給自己營造出一種繼續工作的勢頭。

Get Some Exercise- Want to kick procrastination? Hit the gym. (or the running trail.) A workout will get your blood flowing and energy pumping.

做點鍛煉。想把拖延癥一腳踢開？去健身房吧。（或者去跑步）鍛煉一下會讓你熱血沸騰，充滿能量！

Read Something – No, not anything. Read something related to the task you need to accomplish. Whether it is some background info or supporting documents, once you get interested in the task at hand, you will be more motivated to jump into it.

讀點什么。但不是隨便什么。讀些和你要做的任務相關的東西，不管是背景資料還是支持性文檔。一旦你對手上的任務感興趣了，你會更情愿投入進去。

Review Your Last Win – Sometimes we procrastinate because we are nervous or lacking confidence. If this is the case, think back to one of your recent wins to give you encouragement and remember what it feels like to win.

回顧你上次成功的經歷。有時候我們拖延是因為我們感到緊張或缺乏信心。假如是這樣，你要回想你最近的一次成功經歷，以此來鼓勵自己。還有，要記得勝利時的那種感覺！

Set a Hard Deadline – A task without a deadline seems to go on forever. Set a hard deadline and stick to it. Having a time limit and a finish line will help you complete the work on your terms.

設定一個嚴格的期限。一個沒有期限的任務看上去會日復一日地繼續下去。你要設定一個嚴格的期限，并且嚴格遵守。時間限制和完成期限能幫助你在規定的時間內完成任務。

Break a Piece Off – If you are procrastinating because the task in front of you is large, then break off a smaller piece. If you are writing a book or report, break off one chapter to write. If it is a clean-up job, then select one sub-area to clean first.

化整為零。假如你拖延是因為你面前的任務太龐大了，就分一小塊下來吧。假如你在寫一本書或者報告，分一章出來寫。假如是在做打掃工作，就先選一塊小區域來打掃。

Set a Reward – Set yourself a reward appropriate to the level of the task. It can be something small or even something big for an important task.

設定一個獎勵。根據任務的級別為自己設定一個合適的獎勵。可以是一個小東西，如果是重要的任務的話也可以是一個大玩意兒。

Get Emotional – I’m not talking about having a breakdown here. But, get passionate. Your energy levels will quickly elevate and your resolve to act will increase.

情緒化。我說的可不是崩潰。相反，要有激情！你的能量會迅速升級而你對工作的決心也會增強。