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你是否被拖延癌晚期所困扰？你一直坚信的宇宙真理是：不到Deadline的前夜，绝不开始。有道君告诉你这是病，得治，那来看看美国著名心理治疗师Jude Bijou开出的药方吧。本文Break Your Procrastination Habit in 9 Easy Steps 由有道学堂独家翻译。
Everyone procrastinates. Sometimes it’s fun to procrastinate. Sometimes waiting until just before a deadline is very motivating. And sometimes procrastination is even necessary—as a way to put off a dreaded task until we feel more energetic, prepared, or able to do it. 每个人都会拖延。有时候拖延是件很有趣的事情，有时候等到最后期限之前才开始行动会让你动力十足。甚至在某些时候，我们有必要拖延一下，等到我们感觉精力更加充沛，准备更加充足或者能力足够的时候，再去处理那些棘手的任务。 But sooner or later, chronic procrastinating will begin to hamper job performance. It will also affect our mood and state of mind by generating worry, fear, or added stress. Perhaps most serious for people in a leadership position, procrastinating may cause our peers and employees to feel that we’re holding up progress. 但长期的拖延迟早会开始影响你的工作表现。而且，拖延症还会让我们产生担忧，恐惧或者过度紧张等情绪，影响到我们的心情和精神状态。处于领导位置的人一旦拖延起来，后果尤为严重。同事和下属会觉得这样的人耽搁了工作的进展。 If procrastination has become a problem for you, here are 9 ways to change your behavior so you can be more productive. An added benefit is that you’ll feel more upbeat, less worried and stressed, and more confident about your reputation and effectiveness. 如果拖延症已经成为了你的一大难题，在这里我提供了9个小方法，让你改变拖延的习惯，进而提高工作效率。摆脱拖延症的另一好处是，你会更加积极阳光，不再像以前那样担心受怕，压力缠身，同时对自己的声誉和效益更有信心。
第一步 把拖延的事情写下来 Put it in writing. Write down the task you’ve been putting off. Doing this brings the project to the front of your mind so you can’t easily ignore it. 把拖延的事情写出来。把你一直在拖延的事情写出来。这样做可以帮助你想起这些事情，如此一来，你就不会轻易把它们给忘了。 第二步 明确拖延背后的情绪 Name your feelings. Psychologists acknowledge that procrastination is an emotional reaction. One of three core emotions is always driving it. What’s driving yours? Is it fear, that you won’t get the job done well enough and on time, for example? Is it anger, perhaps because you have to do something you hate or resent? Or is it sadness, because you feel inadequate or ill-suited for the task, for instance? Dig down deep to identify the emotions behind why you’re dragging your heels. 明确你的情绪。心理学家认为拖延症实际上是一种情绪反应。三大核心情绪中，总有一种在不停地驱使你去拖延。是恐惧，你害怕无法按时地做好一件事情？还是气愤，因为你不得不做你讨厌的事情？抑或是悲伤，因为你觉得自己的能力不够，或者不适合做这件事情？问问自己的内心，看看是哪种情绪导致你一直在故意拖延。 第三步 把情绪发泄出来 Release the emotion. Fear, anger, and sadness are just pure sensations in the bodies that get stuck. If they’re not expressed constructively and physically, they build up inside us like a pressure cooker. In a private setting, do exaggerated shivering to get rid of fear; punch a pillow or stomp around to release anger; or watch a movie that makes you cry to get rid of sadness. It may sound silly, but it works. 把情绪发泄出来。恐惧，气愤和悲伤仅仅是堵在你体内的一些知觉。如果这些情绪不能有效地从身体释放出来，那它们就会像高压锅一样地在我们体内愈演愈烈。私底下，你可以大幅度抖动身体来驱走自己的恐惧；捶打枕头或者跺脚来发泄愤怒；或者看一部让你掉眼泪的电影来释放悲伤。这听起来有点傻，但很管用。 第四步 抵消负面思维 Neutralize destructive thinking. When you think of this task, what negative thought pops into your head? Find an antidote to that thought in the form of a truth that contradicts it. For example, if you think “I’ll never be able to learn all this,” you might say to yourself, “If others can learn this, so can I.” 抵消负面思维。当你想到做一件事情时，你的脑里会跳出什么消极的想法？找一个和这种消极思维相反的道理说服自己。比如说，如果你想到的是“我是怎样也学不会这玩意儿的”，你可以这样告诉自己，“如果别人可以学会，那我也可以。” 第五步 分解任务 Break it down. You’ve envisioned the task, dealt with what’s been holding you back, and fixed your destructive thinking. Now, break the big job down into a series of little doable steps so you can stay focused on just handling the next little task. Plot out each part of the project, including details such as whom you will talk with and what about, where and when you’ll be working, and how long you expect each step to take. (This will spare you from getting overwhelmed, because each step will be doable.) 把任务分解出来。你已经明确了任务，处理好阻碍因素和消极思维了。现在，把任务分解成为一个个可执行的小步骤，这样一来，你就可以集中精力去解决下一个小的任务。规划好每一部分的细节，包括谈话对象和内容，工作地点和时间以及完成每一小步的预期时长。（这样做可以令你从过度劳累中解脱出来，因为每一步都是可行的。） 第六步 每一小都要表扬自己 Praise each little step. Don’t wait until the end of the task to congratulate yourself. Give yourself praise for each small victory, rewarding yourself for each little step completed. Doing this is very motivating, and it also prevents fear of failure from creeping in to the process and sabotaging your efforts. 每一小步都要表扬自己。不要等到把整件事情都做完才来恭喜自己。每达成一个小胜利，每完成一小步，都要表扬和奖励一下自己。这是很鼓舞士气的做法，同时可以防止对于失败的恐惧感乘虚而入，让你前功尽弃。 第七步 对困难做好准备 Prepare for obstacles. Once you’ve broken the task down into smaller pieces, anticipate roadblocks that could pop up along the way. For example, how will you deal with projects with shorter deadlines that land on your desk? Have a tactic ready for sticking to your original plan. 对困难做好准备。在把任务分解成小步骤之后，要预估接下来可能出现的困难。比如说，要怎样处理截止完成日期比预期“死线”还要提前的任务？这就需要你制定好策略，确保你可以按照原计划开展工作。 第八步 与阻力做斗争 Fight resistance. It’s time to take the leap and tackle the task you’ve been putting off. When you do, you’ll likely meet resistance in the form of excuses, bad moods, and discouragement. Shiver to express the fear. Say to yourself, “I’ll feel better when I handle this.” Repeat it like a mantra until the urge to procrastinate passes. 与阻力作斗争。现在，是时候开始着手你一直拖着不做的事情了。接下来，你有可能碰到各种各样的阻力：借口，心情不好和受到打击。抖动身体来释发恐惧。告诉自己：搞定这个后，我会感觉好很多。要像念咒语一样重复这句话，直到拖延的恶魔离你远去。 第九步 享受胜利的果实 Enjoy the win. Finishing a daunting task is satisfying. Remind yourself that you’ll feel incredibly virtuous when the chore is off your plate once and for all. Accomplishing what you’re avoiding will simplify your work life. You’ll feel more energetic. You’ll sleep better at night. Relish the feeling of success. 更多英语学习干货，请微信搜索：youdaogre（复制我吧），关注：小宇哥扶我一下儿。网易有道旗下在线教育品牌，有道学堂·北美留学考试·名师团队打造高度进化的课程体系。权威备考资料下载，原创备考干货分享，精品备考课程推荐。
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