拖延癥 困擾生活的“殺手”.

　　有時候對自己感到很無奈，做什么事情之前都遲遲不肯行動!這難道就是傳說中的拖延癥嗎?可是真的很想現(xiàn)在就開始努力，但一直提不起精神怎么辦?沒關系，下面就交給您解決拖延癥的好方法。試試看，變得積極樂觀起來。

　　Who wouldn&apost get anxious?! So to get rid of the anxiety, you convince yourself that ‘there&aposs still plenty of time” and that you will “get it done perfectly tomorrow” and turn to Facebook or cleaning out your closets. This inability to imagine the process is one of the biggest problems faced by those of us who struggle with procrastination.

　　誰不會焦慮?所以為了克服焦慮，你就用“仍然還有大量時間”來寬慰自己，覺得“留到明天就可以圓滿完成”然后轉到臉書上，或者去打掃你的壁櫥。構思不到事情的步驟，這就是我們這些拖延癥患者所面臨的最大問題。

　　So what&aposs the solution? Simple:

　　所以要怎樣解決呢?很簡單：

　　1. Write down the smaller tasks under each project and select the first small task.

　　1.寫下每個項目的步驟，然后從首要的小步驟著手。

　　2. Then, make a pre-decision about what you will do when you feel frustrated or a distraction beckons. A pre-decision has the “If X, then Y formula”.

　　2.接著，在你覺得沮喪或者分心時，預先決定你要去做的事情。做這個預先決定有一個“如果....，那么....”公式。

　　For example, “If I feel anxious or frustrated, then I will remind myself to just focus on this one small piece and not the entire forest” OR “If I begin to doodle or think of calling my friend, then I will call my friend and ask him to help me stay on track” etc;

　　例如，“如果我感到焦慮或沮喪，那么我就要提醒自己專注在一小塊事情上，而非整片森林?！被蛘撸叭绻议_始涂鴉或者想打電話給朋友，那么我就要請他幫我堅持到底”等等。

　　Only you know what your usual distractions are and so you can make “If X, then Y” pre-decisions that are uniquelydesigned for you.

　　你只有了解了平常影響你的事物，才能夠寫出“如果...那么...”的公式來預先決定，這可是為你量身訂造的公式。

　　I used this technique to lose 20 pounds in the last few months. My main problem is resisting atemptation to eat desserts. I allow myself to eat one yummy dessert a week. When my mind asks for it any other time, I have a pre-decision that goes like this “If my mind makes mecrave a dessert during the week, I will imagine that dessert morphing into a pound of fat in front of my eyes”.Trust me, it worked.

　　我用這個方法在過去短短幾個月里就減掉了20磅。我主要的挑戰(zhàn)是要抵抗甜點的誘惑。那我只允許自己每周吃一次美味的甜品。其余時間想吃的時候，我就會做個“預先決策”，像這樣“如果我內心在工作日里渴望甜點，那么我就會幻想糖分在我眼前轉化為脂肪的景象?！毕嘈盼?，這個方法起作用了。

　　The trick here is to have made this pre-decision ahead of time (writing it down is even better) so that you can do it automatically without having to thinkwhen you are hit by distraction ortemptation.

　　有個技巧就是提前做出“預先決策”(寫下來會更好)，所以當你被干擾或者克制不住時，你就會不由自主地做出決定。

　　Every decision point in your life is like a road diverging in the woods. By learning to imagine the process and having a plan to deal with obstacles, you can beat procrastination and choose the road that unleashes your full potential.

　　每一個決策點就像通往森林的岔路。一旦你學會了構思每件事情的步驟，懂得有計劃性地處理問題，你就能夠徹底擺脫拖延癥，最終走向釋放自身所有潛力的道路。