教你擺脱拖延症:解決方法
So what's 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,然後從首要的小步驟着手。
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....,那麼....”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,那麼我就要提醒自己專注在一小塊事情上,而非整片森林。”或者,“如果我開始塗鴉或者想打電話給朋友,那麼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.
你只有瞭解了平常影響你的事物,才能夠寫出“如果...那麼...”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 a 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”t me, it worked.
我用這個方法在過去短短几個月裏就減掉了20磅。我主要的挑戰是要抵抗甜點的誘惑。那我只允許自己每週吃一次美味的甜品。其餘時間想吃的時候,我就會做個“預先決策”,像這樣“如果我內心在工作日裏渴望甜點,那麼我就會幻想糖分在我眼前轉化為脂肪的景象。”相信我,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 or temptation.
有個技巧就是提前做出“預先決策”(寫下來會更好),所以當你被幹擾或者剋制不住時,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,你就能夠徹底擺脱拖延症,最終走向釋放自身所有潛力的道路。