怎样克服拖延症？我等一会儿再点进来~

临近期末，各种扎心的deadline来了

不知道你有没有陷入

“越焦虑越拖延，越拖延越焦虑”的死循环呢？

本该写作业却刷起了微博？

马上就要考试了但是还想再看爱豆一眼

或者再来一把游戏？

这些情况是不是都似曾相识？

如果是，你可能已加入拖延症患者大家族。

今天就让小外来和大家讲讲拖延症的那些事！

定义(Defination):

顾名思义，所谓拖延症，就是指事事都会无意识的拖延。也许本来你自己做好了详细的计划，可是一到实行的时候，就想着：等一会，再等一小会。拖着拖着，这件事就那么过去了。

“明日复明日，明日何其多。我生待明日，万事成蹉跎。”从某一方面来看，拖延症无疑压制了一个人的执行力。看似无关紧要的小事，日积月累下来就做不完了。说到这，大家思考一下，自己是否有拖延症呢？

如何告别拖延症，摆脱懒惰？

1、Deal with Your Fear

应对恐惧

Fear is one of factor that contributes to procrastination. This can involve a fear of failure, a fear of making mistakes, or even a fear of success. Psychologist suggests that challenging your faulty beliefs is important. By addressing the fear that is keeping you from getting started, you can begin to overcome your procrastination habit.

恐惧是导致拖延的一个因素。其包含对失败、犯错，甚至是成功的恐惧。心理学家认为纠正错误的观念十分重要。通过应对使你不敢着手行动的恐惧，你就能逐渐克服拖延症。

2、Make a List

制定计划

Start by creating a to-do list with things that you would like to accomplish. If necessary, put a date next to each item if there is a deadline that you need to meet. Estimate how long each task will take to complete, and then double that number so that you don't fall into the cognitive trap of underestimating how long each project will take.

你可以从列一张计划表开始，写上你想要完成的事情。如果有必要，你还可以在每件事旁写上规定的完成日期。估计完成每件事的所需时间，把估计时间翻倍，这样你就不会陷入估低用时的麻烦中。

3、Break Projects Down into More Manageable Segments 

事情分成更容易达成的几部分

When you are faced with a big project, you might feel daunted, intimidated, or even hopeless when you look at the sheer amount of work involved. At this point, break them down into a series of steps. Once you have created a list detailing the process you need to go through in order to accomplish the task, you can start working on individual "baby steps."

面对一项大工程，看到庞大的工作量，你很可能会感到忧心忡忡，觉得被逼迫着，甚至会绝望无助。这时候，你应该把它分成几个步骤来完成，一旦你制定了计划，细化完成这个任务所需的几个步骤，你就可以以自己的方式慢慢做起来。

4、Eliminate Distractions

 排除干扰因素

As you start to tackle items on your list, pay attention to when thoughts of procrastination start to creep into your mind. If you find yourself thinking "I don't feel like doing this now" or "I'll have time to work on this later," then you need to recognize that you are about to procrastinate.Instead of giving into the urge, force yourself to spend at least a few minutes working on the task. In many cases, you might find that it is easier to complete once you get started.
当你一直把注意力放在电视节目上或者查看朋友的朋友圈状态更新时，你很难完成任何真正的工作。给自己分配一段时间，在这段时间里，关掉所有让你分心的东西——比如音乐、电视和社交网站——然后用这段时间把所有注意力集中到手头的任务上。

5、Reward Yourself

奖励自己

Once you have completed a task (or even a small portion of a larger task), it is important to reward yourself for your efforts. Give yourself the opportunity to indulge in something that you find fun and enjoyable, whether its attending a sporting event, playing a video game, watching your favorite tv show, or looking at pictures on a social sharing site.

一旦你完成了一项任务（或者仅仅是一项大任务的一小部分），奖励一下自己的努力十分重要。给自己一个机会沉浸在有趣的事物中，参加比赛、玩电子游戏、追电视剧、在网站上看图片，想怎么玩就怎么玩。

为自己而战，何需踌躇不定。

戒掉拖延，世界便会焕然一新。

告别拖延，好运也会接踵而来。

期末近在眼前，你，还在拖延吗？

转发这只大鹅，全世界都会为你的拖延症让路

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（部分图文来源于网络）