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1 Deal with Your Fear
1 應對恐懼
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.
恐懼是導致拖延的一個因素。其包含對失敗、犯錯，甚至是成功的恐懼。心理學家認為糾正錯誤的觀念十分重要。通過應對使你不敢著手行動的恐懼，你就能逐漸克服拖延癥。
2 Make a List
2 制定計劃
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.
你可以從列一張計劃表開始，寫上你想要完成的事情。如果有必要，你還可以在每件事旁寫上規定的完成日期。估計完成每件事的所需時間，把估計時間翻倍，這樣你就不會陷入估低用時的麻煩中。
3 Break Projects Down into More Manageable Segments
3 把事情分成更容易達成的幾部分
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."
面對一項大工程，看到龐大的工作量，你很可能會感到憂心忡忡，覺得被逼迫著，甚至會絕望無助。這時候，你應該把它分成幾個步驟來完成，一旦你制定了計劃，細化完成這個任務所需的幾個步驟，你就可以以自己的方式慢慢做起來。
4 Recognize the Onset of Procrastination
4 認識拖延癥的起因
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.
當你開始按計劃處理任務時，要注意什么時候拖延的念頭會慢慢爬進你的頭腦中。如果你發現自己有“我現在不想做這個”或是“我還有別的時間做這件事”這樣的念頭，你就要認識到你要開始拖延了。不要順從自己的心意，最后用幾分鐘時間草草完成任務。很多時候，你會發現一旦開始動手，其實完成任務比想象得要簡單。
5 Eliminate Distractions
5 排除干擾因素
It's hard to get any real work done when you keep turning your attention to what's on television or you keep checking your friends Facebook status updates. Assign yourself a period of time during which you turn off all distractions – such as music, television, and social networking sites – and use that time to focus all of your attention on the task at hand.
如果你的注意力不斷地放在電視內容或者臉書主頁上你很難完成任何任務。排除一段時間，消除所有的干擾因素——音樂、電視、社交網站等等，在這段時間專注于手頭的任務。
6 Reward Yourself
6 獎勵自己
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.
一旦你完成了一項任務(或者僅僅是一項大任務的一小部分)，獎勵一下自己的努力十分重要。給自己一個機會沉浸在有趣的事物中，看比賽、玩電子游戲、追電視劇、在網站上看圖片，想怎么玩就怎么玩。
