新学期，别再拖延症了！

今天是很多小伙伴们返校的第一天。你从窝在沙发里吹空调喝可乐刷剧的假期模式调整过来了吗？

新的学期，新的开始。改变坏习惯，向着新目标冲鸭！

做一个更加努力的自己的今天，让我们从改掉拖延症开始吧！今日事，今日毕！

Forbes Coaches Council的专家们分享了10条战胜拖延症的方法，一起来看一下，一定有至少一条对你有用！

Take The Smallest Step Possible

When you don't feel motivated, take the smallest step possible toward your goal. After taking that step, you're more likely to continue taking more steps toward that goal. Instead of telling yourself to workout for an hour, say you'll go for 10 minutes. You naturally want to stay in the status quo. Taking a step bypasses that part of your brain that is alerted when you're trying to make a change. - Rosie Guagliardo, InnerBrilliance Coaching

当你感到很消极，做事情没有动力的时候，先试着向你的目标迈出最小的一步。当你迈出了第一步，你会发现你会更愿意去做成接下来的部分。比如说你打算锻炼一个小时，那不妨从10分钟开始。人总是想要维持现状。迈出一小步，绕过你大脑中发出预警你正在想要改变的那一部分。

Identify A Positive Outcome From Your Action

To overcome your tendency to procrastinate, focus on what the reward is when you take action. This assumes the outcome is something you want. Be very selective about what you let into your experience and surround yourself with to keep your energy as clean as possible to achieve the goals you want. - Christine Hueber, ChristineHueber.com

战胜拖延症倾向，将注意力集中在你采取行动之后能获得的回报上，假设这个回报确实是你想要的。谨慎选择你要做的事情，让自己向着目标全力以赴。

Give Yourself A Hard Deadline, Then Schedule It

The best way to overcome a natural tendency to procrastinate is to create a hard deadline for yourself and then put it on the calendar. Having a scheduled deadline that you commit to will make it easier to get tasks completed. Treat the deadline the same as if your boss created it, and then honor it the same way you would if your boss were waiting for you to complete the task. - Kitty Boitnott, Boitnott Coaching, LLC/Teachers in Transition

最好的战胜拖延症的办法就是给自己设定一个严格的截止时间并将这个时间列在你的日程表里。设定一个自己严格遵守的死线可以让你更投入地完成一件事情。严肃看待你自己设定的这个死线，就如同是你老板设定的一样，严格遵守这个期限，就如同你的老板在等着你完成工作。

Be Kind To Yourself

Forgive yourself. If you have the tendency to label yourself a procrastinator, make your first effort one to drop the name calling. For whatever your past experience has been, refocus on doing 5% more toward your goal. - Cindy Stack, Whole-Life Leadership

原谅自己。如果你将自己定义为一名拖延症患者，那你的第一步应该是撕掉这个标签。不管过去你经历了什么，从现在起，向着你的目标多付出5%的努力。

Understand The Underlying Reasons You're Procrastinating

Become a detective or a scientist about your pattern of procrastinating by noticing your thoughts, feelings, behaviors and the situation when you feel like procrastinating. Write these down. Once you understand your pattern, you can hold yourself accountable in a positive and self-compassionate way. - Christine Allen, Ph.D., Insight Business Works

弄清楚自己凡事喜欢拖延的原因，留心自己拖延时的想法、感受、习惯和情形，将这些情况记录下来。当你对自己做事的模式一清二楚时，你就能更积极地掌控自己。

Shut Off Your Phone And Set A Timer

Making it happen is literally as easy as setting an intention and then shutting off tempting interruptions. I broke this habit permanently 27 years ago through the simple act of putting up a do not disturb sign, shutting off my phone, and setting a reasonable time limit to prove I could do this. - Laura DeCarlo, Career Directors International

关掉你的手机，设置计时器。这很简单，就是设置一个目的，清除干扰。27年前，我拿出“不要打扰”的牌子，关掉手机，设定了一个合理的时间，就这样，轻松改变了拖延的不良习惯。

Get An Accountability Partner

To be accountable to another person helps us personally and professionally. Many of us know we need to accomplish something and are putting it off and won't ask someone to help. Ask for help and let that person know you will do the same for them. Accountability implies commitment, that you not only let yourself down but that partner. Find that partner who will help you overcome procrastination. - John M. O'Connor, Career Pro Inc.

找一个可靠的伙伴。对另一个人负有责任可以从个人角度和专业角度帮助到我们自己。我们通常很清楚自己需要完成一些工作但是我们正在拖延，我们也不会去寻求帮助。迈出这一步，向别人寻求帮助同时也帮助别人。责任意味着承诺。如果你完不成任务，不仅让自己失望，也会让你的伙伴失望。所以，找到能帮助你一起克服拖延症的那个人。

Give Yourself A Reward For Each Task You Complete

I used to be a big-time procrastinator until I found a way to make it interesting. Make a list of things you need to do and do the one you don't want to do first. Then give yourself a little reward for doing it (piece of candy, a few minutes on social media, etc). Then do something on your list that you want to do and continue alternating from there. This makes your tasks less daunting. - Krista Rizzo, Why Am I Yelling? Life Coaching

完成一件事情时，给自己一个奖励。我曾经是严重的拖延症患者，直到我将做事情变得有趣。将你需要完成的事情做一个列表，从你做不想做的那件事开始做起，完成这件小事时，给自己一个小奖励（比如一块糖果、几分钟刷社交网络的休闲时间等等），接下来从你的列表中选一项你愿意做的去完成，如此交替。这样能让你的任务看起来不那么艰巨。

Schedule (And Stick To) 'Procrastination Time' In Your Day

If you are a serial procrastinator, own it. Schedule non-working time into your day so that you allow time for cleaning your desk, taking a walk or whatever else it is that keeps you from your work. Having this time blocked in your calendar may eliminate the guilt associated with procrastination. A refreshed mind is a productive mind. - Kathleen Woodhouse, Nova Leadership Immersion

给自己一些允许自己拖延的时间。设定一个非工作时间，这段时间你可以清理自己的桌子，散散步或者做任何与工作无关的事情。有这样的一段专属拖延时间，能减轻你因为拖延症带来的罪恶感，从而变得头脑更清晰，更有效率。

Set A Few Daily Non-Negotiables

At times, you are just not going to feel like completing a task. This is where creating daily non-negotiables comes into play. A daily non-negotiable is something you commit to doing every single day no matter what. It is something you don't have to think about because you have already committed to doing it. - Kiki Ramsey, Kiki Ramsey International

时不时的，你总会感到特别不想做事情，这个时候就得设定一些没有商量余地的任务。一个每日不可协商任务就是每天无关发生什么事情你都必须完成的。关于这件事，想都不要想是否可以晚点再做，你必须在当天做完。

学习完了这10条经验，你有信心战胜拖延症了吗？先从看完这个视频开始吧！千万别先马有时间再看哦！

文章转载于公众号-21世纪杯英语演讲比赛