Tips for Overcoming Procrastination

处理你的恐惧

Fearis one factor that contributes to procrastination. This can involve a fear of failure, a fear of making mistakes, or even a fear of success.

心理学家Susan Krauss Whitbourne，Psychology Today贡献者和作者搜索履行，建议挑战您有错误的信念很重要。

如果你害怕成功，因为你暗中相信你不值得的，那么重要的是要意识到你的自我障碍可能会让你实现你的目标。通过解决让您入门的恐惧，您可以开始克服您的拖延习惯。

做一个列表

首先创建一个与您想要完成的事情的待办事项列表。如有必要，如果您需要满足的截止日期，请在每个项目旁边放置日期。

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.

Break Projects Down Into More Manageable Segments

当你面对一个大型项目时，当你看看所涉及的工作量的工作量时，你可能会感到令人惊讶，恐吓，甚至无望。此时，在列表中取个单个项目并将其分解为一系列步骤。

If you need towrite a paperfor class, what steps do you need to follow? If you are planning a big family event, what are the things you need to do and what supplies do you need to obtain?

认识到拖延的开始

As you start to tackle items on your list, pay attention to when thoughts of procrastination start to creep into your mind. If you find yourself thinking "I don't feel like doing this now" or "I'll have time to work on this later," then you need to recognize that you are about to procrastinate.

Eliminate Distractions

It's hard to get any real work done when you keep turning your attention to what's on television or you keep checking your friends' Facebook status updates.

Assign yourself a period of time during which you turn off all distractions—such as music, television, and social networking sites—and use that time to focus all of your attention on the task at hand.

Reward Yourself

Once you have completed a task (or even a small portion of a larger task), it is important to reward yourself for your efforts.

让自己有机会沉迷于你找到有趣和愉快的东西，无论是在玩视频游戏，看着你最喜欢的电视节目，还是在社交分享网站上看图片。

Final Thoughts

打破拖延习惯并不容易。毕竟，如果简单，则估计80％至95％的学生定期从事拖延。把事情放在掉的冲动可能是强大的，特别是当我们周围有这么多的事情来提供乐趣和娱乐分心。

虽然拖延可能并不是你可以完全避免的东西，但越来越认识到你拖延以及如何克服这些倾向可以提供帮助的原因。通过实施这些策略，您可能会发现它更容易将鼻子放在磨石上，并在这些重要的任务上开始。