克服拖延癥的有效方法(二)
What''s an efficient way to overcome procrastination?譯文簡介
網(wǎng)友:好吧,如果我看了這個問題,決定稍后再寫答案那我就是:拖延癥患者 :D但我并不是,因此我寫下了這個答案 :)那么,到底該如何解決拖延這個問題呢?開始重視時間......
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克服拖延癥的有效方法(二)
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Well If I had read the question and decided to write a answer later : Procrastinator :D
But I am not so hence writing the answer ;)
So coming to the point how to tackle it ?
START valuing TIME .
You know it is so simple to understand that the single second gone is not going to come back anyhow? So why to do delay as always until unless you are too busy with some other important work ?
Well I am trying to put some suggestions in point form which could help you.(May be or may not be ,depends upon you )
Steps to overcome procrastination with great success:
好吧,如果我看了這個問題,決定稍后再寫答案那我就是:拖延癥患者 :D
但我并不是,因此我寫下了這個答案 :)
那么,到底該如何解決拖延這個問題呢?
開始重視時間。
這很容易理解,過去的一秒無論如何也不會再回來。
那么,除非你忙于其他重要的工作,那么為什么要像往常一樣拖延 ?
好吧,我試圖以列重點的方式給你一些建議,這可能會幫助到你。
成功克服拖延癥的步驟:
Change your environment. Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace. One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around.
#1 把你的工作分成幾個小步驟
我們之所以會拖延,部分原因是因為潛意識里,我們覺得工作太過繁重,讓我們難以承受,把它分解成小部分,然后每次專注于一個部分,如果你把任務分解后仍然拖延,那就把它進一步分解,很快,你的任務就會變得非常簡單,以至于你會想:"哎呀,這太簡單了,我還不如現(xiàn)在就做呢!"
#2 改變你的環(huán)境
不同的環(huán)境對我們的工作效率有不同的影響,看看你的工作桌和你的房間,它們是讓你想工作還是讓你想依偎著睡覺?如果是后者,你應該考慮改變你的工作空間。
有一點需要注意的是,之前讓我們覺得有靈感的環(huán)境,可能在一段時間后就會失去效果,如果是這樣的話,那么是時候改變一下了。
#3 制定詳細的時間表,規(guī)定具體的截止日期
如果你的工作只有一個最后期限,就等于邀請你去拖延時間,這是因為我們得到的印象是,我們有時間,可以不斷地將所有事情推后,直到為時已晚。
#4 分解你的任務(參見#1),然后創(chuàng)建一個整體的時間表,為每個小任務設定具體的截止日期,這樣,你就知道你必須在某個日期前完成每項任務,你的時間表必須健全——也就是說,如果你不在今天之前完成這個任務,就會危及到你之后計劃的其他一切任務,這樣就會產(chǎn)生行動的緊迫感,我的目標被分解到月度、周度,直到每天的任務清單,清單就是一個行動號召,我必須在指定的日期前完成這件事,否則我的目標就會被推遲。
Hang out with people who inspire you to take action. I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs/Bill Gates every day is probably not a feasible method, but the principle applies. Identify the people/friends/colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.
Tell others about your goals. This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.
#5 消除你的拖延陷阱
如果你拖延的時間有點多,也許是因為你讓拖延變得容易,識別出占用你大量時間的瀏覽器書簽,并將它們轉(zhuǎn)移到一個單獨的不易訪問的文件夾中,關閉你的電子郵件客戶端中的自動通知選項,擺脫你周圍的干擾因素。
我知道有些人會故意刪除或關閉他們的 Facebook 賬戶,但我認為這有點激烈/極端,因為解決拖延更多的是意識到我們的行動,而不是通過自我約束的方法來抵消,但如果你覺得這是必要的,那就去做吧。
#6 和那些激勵你采取行動的人混一起
我敢肯定,我敢肯定,如果你只有10分鐘與史蒂夫 · 喬布斯或比爾 · 蓋茨交談,你會比花10分鐘什么都不做更有動力去行動。
和我們在一起的人,會影響我們的行為,當然,每天花時間和喬布斯/比爾蓋茨在一起可能不是一個可行的方法,但這個原則適用。
找出那些觸發(fā)你行動的人/朋友/同事——很可能是那些勇往直前的人和努力工作的人——并多和他們一起,很快,你也會獲得他們那樣的動力和精神。
Stop over-complicating things. Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything. Perfectionism is one of the biggest reasons for procrastination.
Get a grip and just do it. At the end, it boils down to taking action. You can do all the strategics, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day. Reality check: I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.
#7 把你的目標告訴別人
這在更大的范圍內(nèi)起到了與 # 6相同的作用,把你的任務目標告訴你所有的朋友、同事、熟人和家人,在每當你見到他們,他們一定會問你這些任務目標的狀況。
#8 找出那些已經(jīng)達到目標的人
你想完成什么,那些已經(jīng)完成這項工作的人是誰?去尋找他們,并與他們聯(lián)系。
如果你采取行動,那么你的目標就是可以很好實現(xiàn)的活生生的證據(jù),這是最好的行動動機之一。
#9 停止把事情過度復雜化
你在等待一個完美的時機來做這件事嗎?因為 x,y,z 的原因,現(xiàn)在可能不是最好的時機?
拋開這個想法,因為從來沒有什么完美的時機,如果你一直等待,你永遠不會有任何成就,完美主義是拖延癥的最大原因之一。
#10 抓緊時間,只管去做
最后,歸根結底是要采取行動,你可以做各種戰(zhàn)略、計劃和假設,但如果你不采取行動,什么都不會發(fā)生。
有時候,我會遇到一些讀者和客戶,他們不斷抱怨自己的處境,但最終還是拒絕采取行動。
一個源于現(xiàn)實的檢驗:
我從來沒有聽說過任何人通過拖延來獲得成功,我懷疑在不久的將來這種情況也是不會變的,不管你在拖延什么,如果你想要完成它,你需要控制自己并且去做。
Minh Le
To overcome procrastination, you need to foremost get to understand what makes you procrastinate.
I was very good at procrastinating. I would spend a lot of time excitingly thinking, making plans, and then ended up doing nothing feeling guilty and anger about myself. Sometime, I managed to work on some of the first items in my to-do list, got them finished and then procrastinated for the rest of the list. Things never get done. Not until one day I decided to find out why it's so difficult to fight against procrastination. I found out that it all comes down to two things: your perception of difficulty of the job and your action plan for the task that needs to get done.
要克服拖延癥,你首先要了解是什么讓你拖延。
我很擅長拖延,我會花很多時間興奮地思考,制定計劃,然后最終什么都不做,對自己感到內(nèi)疚和憤怒。
有時,我會設法完成待辦事項清單上的一些事項,把它們完成,然后拖延完成清單上的其余事項——事情永遠做不完。
直到有一天,我決定找出為什么與拖延癥作斗爭如此困難,我發(fā)現(xiàn)這一切都可以歸結為兩件事:
你對工作難度的感知,你對需要完成的任務的行動計劃。
So how do we override our perception? It's simple, just turn on your dirty mode and get your hands moving. For a moment, just jump into work without thinking hard about the result at all. The moment you take action, you validate your perception of the difficulty of the job. Once you're in the flow, it's much easier to finish things than to leave them unfinished.
我們大多數(shù)人在采取行動的時候,問題不是想得太多,就是想得太簡單。
我們經(jīng)常想得太多,而且我們太想做到完美,雖然工作不一定有多難,但通過過度思考,會讓我們認為工作比看起來更難,這會讓我們的意志力減弱,讓我們最終不得不拖延。
某些情況下,當我們認為這項工作太容易了,所以我們認為這項工作沒有那么重要,以后總能有時間去做,這也是一個問題。
那么,我們?nèi)绾纬轿覀兊母兄兀?br /> 很簡單,只要開啟你的行動模式,讓你的手動起來就行了。
有那么一會兒,你可以直接開始工作,完全不用考慮結果,在你采取行動的那一刻,你就驗證了你對工作難度的認知,一旦你進入了狀態(tài),更可能完成事情而不是半途而廢。
Lastly, when it comes to procrastination, will power is something that needs to be put in careful consideration. Your will power is not unlimited, to be true, it's actually vice versa, most people's self-control ability is very limited. That's why it's so important to know how to make use of your daily chunk of will power. The more you practice, the more skilled you are at self-discipline, the more things you get done. You will always get better by practicing. And just like any other skill, your will power can be enhanced and expanded, which could helps you a lot in your battle against procrastination. Good luck then!
驗證你的認知很重要,你對工作的行動計劃也很重要。你只要制定一個好的行動計劃就完成了50% 的工作:
一系列的步驟,把這項工作完成。
對于剩下的50% ,你通過采取一系列的第一步來啟動流程。
這里有一個陷阱 :
你的行動步驟不能太大或太小,否則你會沒有足夠的意志力去采取行動。更好的做法是,讓你的第一步比系列的其他步驟更小、更簡單,這樣你在開始的時候就不會消耗太多的意志力,一旦邁出了第一步,剩下的就容易多了。
最后,說到拖延癥,意志力是需要仔細考慮的東西,你的意志力并不是無限的,其實反之亦然,大多數(shù)人的自控能力是非常有限的。
所以,懂得如何利用你每天的意志力是非常重要的。
你練習的越多,你在自律方面的技能就越熟練,你做的事情就越多,通過練習,你總會變得更好。
就像任何其他技能一樣,你的意志力可以得到增強和擴展,這可以幫助你與拖延癥做斗爭。
祝你好運 !
Prasanna Burgula
You need to understand this first; Why do people procrastinate?
One major reason is, procrastinating is an escapist attitude. Most people keep postponing because they don’t have the courage to face up the consequences and hence they keep postponing. The more they postpone, the price tag becomes higher and higher.
Stop procrastinating: Isn’t it time that we put off putting things off?
The best way to stop procrastination is to change your attitude, by becoming serious towards your goals & targets. When you become serious by taking out all the clutter, life becomes simple and you will have more focus/space to think for your own goodness.
“In today’s world, focus is more valuable than intelligence.”
你需要先了解這個問題,人為什么會拖延?
一個主要原因是,拖延是一種逃避的態(tài)度,大多數(shù)人之所以一直拖延,是因為他們沒有勇氣去面對后果,因此他們一直在拖延,他們越是拖延,代價就會越來越高。
不要再拖延了。
我們是不是該停止拖延了?
停止拖延的最好方法是改變你的態(tài)度,對你的目標和指標變得認真,當你清理好所有的雜亂并變得認真時,生活就會變得簡單,你就會有更多的注意力/空間去思考自己的美好。
"在當今世界,專注比智慧更有價值"。
Get clear about what you want in life. Take 20-30 minutes to do this quick goal planning exercise. Write down all your goals in some or all of these categories: career, education, relationships, financial, physical, mindset, creative, spiritual, public service, travel, leisure, and other. Once you have your list, then whittle it down to your top 10, then down to your top 5, and then your top 3. Do this by asking yourself, “Can I live without this?” Let your less important goals lie dormant on a “maybe” list that you can check on again in a few months.
dexe or relegate from your To-Do List those things that don’t relate to your top 3-5 goals. Just say bye bye. And don’t look back!
這里有一些克服拖延癥的方法:
1. 弄清楚你想要什么樣的生活
花20-30分鐘做個快速的目標規(guī)劃練習,把你所有的目標分門別類地寫下來:職業(yè)、教育、人際關系、財務、身體、心態(tài)、創(chuàng)意、精神、公共服務、旅游、休閑和其他,等你有了清單,然后把它縮小到你的前10名,然后縮小到你的前5名,然后是前3名,這樣做的時候要問自己:"沒有這個,我還能活嗎?" ,讓那些不那么重要的目標在“可能”清單上休眠,幾個月后你可以再檢查一次。
2. 從你的待辦事項列表中刪除或降級那些與你的前3-5個目標無關的事情,跟它們說拜拜吧,不要回頭 !
Plan your week completely. Sometimes procrastination happens simply because a task is not scheduled.
When you’re tired or have low motivation. Don’t be so hard on yourself about the timing of a task and then you won’t try to escape through procrastination so hard in the future. Just reschedule and get back on track later or tomorrow.
Just do it, but don’t over do it. We often put pressure on ourselves to do certain tasks more often than we really need to, such as cleaning/tidying/laundry etc. So give yourself a break and set a schedule for these things that is not overwhelming.
3. 計劃你的每一天
這不是什么大任務,它應該只需要大約10-15分鐘的安靜時間就能完成,首先做最困難和最重要的事情,再往下做容易的事情。
4.完全計劃好你的一周,有時候拖延僅僅是因為一項任務沒有安排好
5.當你累了或者沒有動力的時候,不要對任務的時間安排太苛刻
那么你以后就不會那么努力地想通過拖延來逃避,你只需要重新安排日程,然后在稍后或明天回到正軌。
6. 做就是了,但不要做過頭
我們經(jīng)常給自己施加壓力,讓自己做一些超出實際需要的事情,比如清潔/整理/洗衣等等,所以讓自己休息一下,為這些事情制定一個計劃,不要讓它們壓垮你。
Believe in yourself and in your ability to accomplish anything you want. If you’ve lost hope, know that you can turn things around. Release the fear of failure. Failure is just a learning experience. Slow and steady wins the race. A little bit done every day adds up to a lot over a year. If you have to, just fake your belief until it becomes real. Remember, you can do it!
Trick & Treat Yourself. Always have an incentive based work strategy, so that you know what you will get out a particular job. If you like the incentive then you will complete the job quicker than before.
For me, ice-cream after work is a big incentive!
7. 把大的任務分解成小的組成部分
我們之所以會拖延那些模糊不清的任務,是因為我們沒有明確的指示下一步該怎么做,花點時間想一想,如何將一個較大的任務分解,分塊安排到你的日歷中。
8. 相信自己,相信自己有能力完成任何你想要的事情
如果你已經(jīng)失去了希望,要知道你可以扭轉(zhuǎn)局面。
釋放對失敗的恐懼,失敗只是一種學習經(jīng)驗,你可以緩慢而穩(wěn)定地贏得比賽,每天做一點,一年下來就會增加很多,如果你必須這樣做,就將其假想成你的信念,直到它變成現(xiàn)實—— 記住,你能做到 !
9. 犒勞自己
必須有一個基于激勵的工作策略,這樣你就知道你會從某項工作中得到什么,如果你喜歡這個激勵,那么你會比以前更快地完成工作。
對我來說,下班后吃上一支雪糕就是一個很大的激勵 !
Kurt Guntheroth
Speaking from personal experience, you won't be able to beat procrastination until you realize three things about it.
Keep in mind that my answer is not scientific and probably would be seen as highly questionable by any professional psychologist. I'm sharing it only because I suffered from a very bad case of procrastination for years--and don't any longer. As a preface, I also want to emphasize that no amount of books, motivational videos and advice--including mine--would help you unless you truly make winning this fight your top priority. The motivation necessary to get over procrastination once and for all, can only come from within.
從我個人經(jīng)驗來看,除非你意識到三件事,否則你無法戰(zhàn)勝拖延癥。
請記住,我的回答是不科學的,可能會被專業(yè)心理學家視為非常值得懷疑的,我之所以分享它,只是因為我多年來一直飽受拖延癥的折磨——而現(xiàn)在再也不會這樣了。
作為前言,我還想強調(diào),任何書籍、勵志視頻和建議——包括我的建議——都不會對你有幫助,除非你真正把贏得這場斗爭作為你的首要任務—— 一勞永逸地克服拖延癥所需的動力只能來自內(nèi)心。
下面是我戰(zhàn)勝拖延癥的故事,我說我曾經(jīng)深受其害,我指的不是偶爾的遲交期末論文,錯過的最后期限導致要交滯納金之類的事情。我的意思,拖延癥把我的生活搞得一團糟——但我卻無能為力。
客觀地說,我有相當?shù)哪芰?,并且在生活中取得了一些相當不錯的成績,但是我的拖延癥折磨著我。
那些只需要一個小時就能完成的任務,我都能拖延了好幾天,我會因為我討厭做的事情,不介意做的事情,甚至是我認為我喜歡做的事情而拖延,我的生活毫無進展,盡管表面上看起來很正常、平衡和令人滿意,但內(nèi)心卻是地獄,充滿了內(nèi)疚感、憤怒和無盡的決心。
Then a few things happened that made me brush aside everything I thought I knew about procrastination and more importantly, about myself. As result, I started approaching my procrastination differently. In retrospect, here're the key realizations that helped me, those three things I mentioned in the beginning. Without them I'd be still making resolutions.
書籍和文章都無濟于事,我不敢說我把所有關于拖延癥書都讀了,但我讀的是真不少。
它們談到了對失敗的恐懼和對成功的恐懼,談到了小步快跑和走出舒適區(qū),談到了待辦事項清單,談到了人推遲不愉快事情的傾向,但沒用,我眼睜睜地看著自己的生活在我眼前變得丑陋,卻無力避免自我毀滅。
然后,發(fā)生了幾件事情,讓我把我自認為對拖延癥的了解,更重要的是,對自己的了解都拋諸一邊。
結果,我開始以不同的方式對待我的拖延癥,回想起來,這就是幫助到我的關鍵認知,也就是我在開頭提到的那三件事,如果沒有它們,我現(xiàn)在還在無盡的決心中掙扎。
To get there you have to observe and analyse your own behavior. Pretty soon you will see a pattern and that pattern may surprise you. In my case, I found that what for years I considered procrastination was essentially a form of internal sabotage. I realized that I was procrastinating over anything that was taking me away from going after my true goals.
1. 意識到你拖延的真正本質(zhì)
我知道這聽起來不科學,畢竟,拖延是一個非常普遍的問題,它的根源不可能是每個受其困擾的人所獨有的,對吧?
我的經(jīng)驗讓我相信,任何關于拖延癥根本原因的概括都是危險和無用的。
當你看到三個人一瘸一拐的時候,他們可能是因為三個完全不同的原因而一瘸一拐的——即使他們走路的姿勢一樣。
無論你的原因是對失敗的恐懼,還是像拖延癥如同魔鬼一般怪異和恐怖,你都需要找到它,然后才能去追尋它。
為了達到這個目標,你必須觀察和分析你自己的行為。
很快你就會看到一個模式,這個模式可能會讓你大吃一驚。
就我本身而言,我發(fā)現(xiàn)多年來我所認為的拖延本質(zhì)上是一種內(nèi)部破壞,我意識到我在拖延的事情,讓我遠離了我真正的目標。
原創(chuàng)翻譯:龍騰網(wǎng) http://nxnpts.cn 轉(zhuǎn)載請注明出處
Late term papers and missed deadlines are small potatoes. If you're a chronic procrastinator you have a bigger thing to worry about--not living your life.You know, these finite minutes allocated for your existence? When you procrastinate you're not living them. At least, that's how I feel. You're kind of going though them on autopilot, but it's not the same as living. You can't successfully fight procrastination unless you realize what's at stake.
2. 意識到讓拖延癥妨礙了你,你會錯過什么
遲交的學期論文和錯過的最后期限都是小事,如果你是一個長期拖延者,你有一個更大的事情要擔心——沒有過你自己的生活。
你要知道,你的存在是有時間限制的,當你拖延的時候,你就不是在過日子,至少,我是這么覺得的。
你是在自動駕駛儀上過日子,但這和生活是不一樣的,除非你意識到其中的利害關系,否則你無法成功對抗拖延癥。
Again, hardly a scientific claim. People look at procrastination as a personality flaw, a form of laziness, a mind's way to avoid unpleasant tasks. But if you're a chronic procrastinator, this definition of addiction (http://www.merriam-webster.com/dictionary/addiction) likely would sound very familiar: persistent compulsive use of a substance known by the user to be harmful. If you didn't consider your procrastination harmful and persistent you wouldn't be asking this question in the first place. As far as I'm concerned, not only procrastination is an addiction, it is probably the most widespread and the least understood addiction in history. So don't treat it lightly and know that the more you succumb to it the worse it becomes.
3. 要意識到你的拖延癥是一種癮,并以此來對待它
再次強調(diào),這幾乎不是一個科學斷言,人們把拖延看作是一種性格缺陷,一種懶惰,一種逃避不愉快任務的思維方式。
但是如果你是一個習慣性的拖延者,這個關于成癮的定義可能聽起來非常熟悉:
持續(xù)被迫服用一種使用者知道是有害的物質(zhì)。
如果你不認為自己的拖延癥有害且頑固,你一開始就不會問這個問題。
在我看來,拖延不僅是一種癮,而且可能是歷史上最普遍、最少被人理解的癮。
所以不要掉以輕心,要知道,你越是屈服于它,它就越嚴重。
Whatever it is, the key is not how you do it. The key is why. Until you truly want to stop procrastinating, no amount of patented methods would work. You may get occasional improvements, but they won't stick. Trust me. I've been there. It will be just an illusion. But once you truly know what's at stake, pretty much anything would work. And nothing in the whole procrastinating world would be able to stop you.
一旦你意識到這三件事,剩下的事情就簡單了。
我知道,這聽起來像個老生常談,但事實就是如此,這一切都歸結于擊敗一個很好理解的成癮行為,它阻止你過上充實的生活。
為了克服它,你可以選擇任何你喜歡的方法。
你可以采用待辦事項清單,你可以設定目標并跟蹤你的進展,你可以建立一個獎勵和懲罰的系統(tǒng),你可以像我一樣(類似簡單的 "一夜戒煙 ",但對我來說確實有效)。
不管是什么,關鍵不在于你如何做,關鍵是為什么。
在你真正有停止拖延的意愿之前,再多的專業(yè)方法也不會奏效。
你可能偶爾會得到改善,但不會堅持下去,相信我,我經(jīng)歷過,這將只是一種幻覺。
但是,一旦你真正知道利害關系,知道了為什么,幾乎任何方法都會湊效,在這個拖延的世界里,沒有什么能夠阻止你。