1 Deal with Your Fear
1 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
2 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
3 把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."
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