Get rid of procrastination

教你摆脱拖延症（get rid of procrastination）

    Who wouldn't get anxious?! So to get rid of the anxiety, you convince yourself that ‘there's 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.

　　谁不会焦虑?所以为了克服焦虑，你就用“仍然还有大量时间”来宽慰自己，觉得“留到明天就可以圆满完成”然后转到脸书上，或者去打扫你的壁橱。构思不到事情的步骤，这就是我们这些拖延症患者所面临的最大问题。

　　So what's the solution? Simple:

　　所以要怎样解决呢?很简单：

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

　　1.写下每个项目的步骤，然后从首要的小步骤着手。

　　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.接着，在你觉得沮丧或者分心时，预先决定你要去做的事情。做这个预先决定有一个“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，“如果我感到焦虑或沮丧，那么我就要提醒自己专注在一小块事情上，而非整片森林。”或者，“如果我开始涂鸦或者想打电话给朋友，那么我就要请他帮我坚持到底”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响你的事物，才能够写出“如果...那么...”的公式来预先决定，这可是为你量身订造的公式。

　　I used this technique to lose 20 pounds in the last few months. My main problem is resisting temptation 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 me crave 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.

　　我用这个方法在过去短短几个月里就减掉了20磅。我主要的挑战是要抵抗甜点的诱惑。那我只允许自己每周吃一次美味的甜品。其余时间想吃的时候，我就会做个“预先决策”，像这样“如果我内心在工作日里渴望甜点，那么我就会幻想糖分在我眼前转化为脂肪的景象。”相信我，这个方法起作用了。

　　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.

　　有个技巧就是提前做出“预先决策”(写下来会更好)，所以当你被干扰或者克制不住时，你就会不由自主地做出决定。

　　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.

　　每一个决策点就像通往森林的岔路。一旦你学会了构思每件事情的步骤，懂得有计划性地处理问题，你就能够彻底摆脱拖延症，最终走向释放自身所有潜力的道路。

Remember to take time for yourself

Do you push yourself to be all that you can be? In your drive for excellence, you may take on so many projects that life often seems chaotic. In the midst of doing it all, do you remember to take time for yourself?

你会鼓励自己全力以赴地做自己吗？在你通往完美的旅途中，你会遇到太多的事儿，这些会让你的生活感觉毫无秩序。在完成所有这些事儿的过程中，你记得为自己腾点儿时间吗？

Spending time on YOU is critical! It enables you to feel rested, calm, stress-free, and fulfilled. When you’ve had proper rest, you can accomplish more and maintain the stamina to continue.

为自己腾时间很关键！利用这段时间来放松，冷静，释放压力，继而可以充实自己。当你休息得当的时候，做事会有事半功倍之感，并且，你会有更好的体力去继续其他事情。

On the other hand, if you neglect to make time for yourself, you’re more likely to become depressed, stressed, or unhappy.

换个角度说，如果你忽视了给自己腾时间，你更有可能感觉沮丧，压力大，还有各种不开心。

Perhaps you feel that there’s just not enough time for you. Somewhere in the mix, you lost any time you ever had for yourself. However, the good news is that, with some creativity and perseverance, you can recapture some of that critical you-time!

或许你会觉得只是时间不够。在一堆事儿中，属于自己的那部分时间很容易就流逝掉了。但是，值得一提的是，稍加创新和坚持，你就可以抓住一些关键的自我时间。

Consider using these strategies to reap some rejuvenating time for yourself:

考虑下使用以下几种能让你腾出时间恢复活力的策略吧！ 

1. Count yourself in.

1.把自己算进去 

Make time for yourself by adding it as a priority in your schedule. As you fill out your planner, include it along with your other important tasks and stick to the appointment!

优先把为自己腾时间这件事儿列入日程。在安排计划日程的时候，将其和其他重要的任务一起安排到日程中，并严格执行！ 

2. Give yourself 15 minutes when you get home.

2.到家之后给自己15分钟 

Insist on at least 15 minutes of recoup and rejuvenation time when you get home from work. If you have to lock yourself away from stressors or even family members, than that’s what you must do! This time allows you to properly transition from your work life to your home life.

在下班回到家后，坚持最少给自己15分钟时间来休息恢复精力。如果你需要远离紧张刺激甚至家人 ，你就必须这么做！这段时间能帮助你从工作状态跳脱到家庭生活的氛围里。

Explain this new technique to your family so that they understand its importance. This way, no one feels like you’re just avoiding them!

跟你的家人解释清楚你这么做的原因，让他们明白其重要性。这样他们也不会误以为你是在疏远他们。 

A simple strategy is to soak in the bath for 15 minutes. The water will relax you, and you’ll feel refreshed after a long day.

泡15分钟澡是歌很简单的方法。水会使人放松，可以让你在一整天的忙碌后感觉到清醒。 

3. Take advantage of your lunch break.

3.利用好午休时间 

Your lunch break is there for you to do what you please. After you eat, make good use of your time by going for a walk, exercising, listening to inspiring music, or even get in a bit of shopping if that’s what relaxes you.

午休时间你可以做任何喜欢的事儿。吃完午饭后，好好利用时间散散步，做做运动，或者听些鼓舞人心的歌曲，甚至如果你觉得购物可以使你放松的话，不妨去逛逛街。 

4. Enjoy a break while the kids nap.

4.利用孩子打盹的时间来休息 

Here’s a good tip for stay at home moms. Give yourself some much needed “you” time whenever your children sleep. You might be tempted to get as much work done as you can while they’re asleep, but you’ll find you actually get more done if you give yourself a chance to rest and rejuvenate yourself.

这是给全职妈妈的一个好建议。在你的宝宝睡着的任何时间，你都可以稍做休息。你可能本打算在宝宝睡着的那段期间，尽可能地多做一些事儿。但是如果你能腾出点时间休息下恢复精力，你会发现你可以做更多的事儿。

Explore new ways of accomplishing things like household tasks while your kids are up. For example, turn chores into learning games that you can all participate in.

在你的孩子醒着的时候，可以试着找到新的方式把其他事儿当作家务事儿来完成。 比如，改日常琐事为你和孩子们都参与的游戏学习。

5. Go to sleep earlier.

5.早些睡觉 

Going to sleep earlier at night will enable you to get up in time to enjoy some morning “me” time. Just think how pleasant it would be to enjoy a cup of coffee in the morning without having to look at your watch.

晚上早些睡可以使得你早上准时起床，从而早上就可以腾出些自我时间。设想下，早上不需要看着表地享受一杯咖啡是多么惬意的事儿呀！ 

6. Take a vacation day.

6.放一天假 

Take a vacation day to just relax and do whatever you like. You don’t have to take a trip to take a vacation! Time spent on your favorite hobbies will also rejuvenate you. When you return to work, your renewed energy may surprise you!

放一天假来放松，做自己喜欢做的任何事儿。不一定非得是个短途旅行！把时间花在你爱好的事情上会让你感觉精力充沛。重新回到工作状态的时候，对于恢复增加的精力，你一定会感觉到不可思议哦！ 

At first glance, these strategies may look difficult to implement into your busy routine. A good way to get started with them is to incorporate just one at a time. That way, you only have to adjust to one small change. As you become accustomed to that one strategy, you can add another, and then another, until one day you’ll find that making time for yourself is easy.

乍一看，这些策略似乎在你繁重的日程计划中很难实施完成。开始的时候暂时选择一个是实行应该会比较好。那样的话，你就只会感觉到一点小小的改变。当你习惯那个策略后，你可以添加新的一个，然后慢慢增加更多，直到最后你一定会发现给自己腾时间不困难了。 

Once you learn to make time for you, you’ll have more energy and time to enjoy the good things life has to offer.

一旦你学会如何给自己腾时间，你就能更精力充沛地去享受生活给我们带来的乐趣。