Look for any time sinks – tasks or activities that are taking up a lot more time than you thought. Can you cut down the amount of time you spend on these – or cut them out of your day altogether?

找出那些耗时的陷阱——那些让你实际花费的时间比自己认为的多得多的事情。你能把它们占用的时间缩小吗?或者干脆彻底摒弃?

2. Break Your Goal into Little Chunks

把目标拆分成小块

If you have a huge goal like “run a marathon” or “write a book”, you’re obviously not going to accomplish it overnight: it’s going to take months or even years of effort. Big goals can be daunting – but by breaking them into little chunks, you make it much easier to get started and to keep going.

假如你的目标很远大，比方“跑马拉松”、“写一本书”这种，不可能一夜之间就能实现而需要数月数年才能完成的事，你可以试着把它们分成小块，这样就更容易一步步实现，而不会让你退缩啦。

Spend a few minutes writing down the next five small steps that you need to take to move towards your goal. These might be steps like “find a good training plan” or “buy new trainers” or “go for a 15-minute jog today” if you want to run a marathon next year.

花几分钟时间来列出为了达到这个目标而需要做的5件事。比方说如果你的目标是马拉松，你可以写上：“找到一个合适的训练计划”、“买一双新跑鞋”、“每天坚持慢跑15分钟”等等，为明年实现马拉松的目标而努力。

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