拖延症難以克服？試試這些小妙招！

Recognizing Procrastination認識拖延症

Procrastination is like a little white lie we tell ourselves. We think we’ll feel better if we do something fun, like watch a TV show, instead of studying or when we give in to the urge to put off our responsibilities, we always feel worse in the long run, not better.

拖延是像一個善意的謊言我們告訴自己。我們認爲我們先做一些有趣的事會感覺更好比如看電視而不是研究或讀書。但是當我們推遲我們的責任時，在長遠來看，我們總是感覺更糟而不是更好。

Those who procrastinate the most are usually performing below their potential.

那些有拖延症的人最通常的表現會低於其潛力。

Do you spend too much time on things that don’t matter? You may be a procrastinator if you:

你是否花太多時間在無關緊要的事情上?如果答案是肯定的，你可能是一個拖延者:

Feel the impulse to clean your room before you get started on a ite the first sentence or paragraph of a paper several times, repeatedly.

如果你在開始一個項目前有打掃房間的衝動。反覆重寫幾次文章的第一個句子或段落。

Crave a snack as soon as you sit down to d too much time (days) to decide on a y books around all the time, but never open them to angry if a parent asks “Have you started yet?”Always seem to find an excuse to avoid going to the library to start on the research.

當你坐下來學習時渴望吃一個零食。花太多時間(天數)來確定一個主題。隨身攜帶書籍，但從來沒有開始學習。如果父母生氣地問“你開始學習了嗎?“似乎總是找到藉口來避免去圖書館開始學習。

You probably did relate to at least one of those situations. But don’t be hard on yourself! That means you are perfectly normal. The key to success is this: it is important that you don’t allow these diversion tactics to affect your grades in a bad way. A little procrastination is normal, but too much is self-defeating.

你可能與出現過某一種情況。但不要爲難自己!這些情形的出現時完全正常的。成功的關鍵是:重要的是，你不使得這些轉移策略對你的成績有不好的影響。有點拖延症是正常的，但是過多的拖延卻會帶來來負面影響。

Avoiding Procrastination 避免拖延症

How can you battle the urge to put things off? Try the following tips.

如何戰勝拖延症呢？試試以下這些小建議?

Recognize that a feisty little voice lives inside every one of us. He tells us it would be rewarding to play a game, eat, or watch TV when we know better. Don’t fall for it!

你要認識到每一個人心裏都住有一個精力充沛的小聲音。他告訴我們，玩遊戲、吃飯、或者看電視是有益處的。但不要上當!

Think about the rewards of accomplishments, and put reminders around your study room. Is there a specific college you want to attend? Put the poster right over your desk. That will serve as a reminder to be your best.

想想完成任務的獎勵，並在書房中設置提醒。你有想考取的大學嗎?如果有的話，把海報就在你的桌子上。這將是一個對你來說最好的提醒。

Work out a reward system with your parent. There may be a concert you're dying to go to, or a new coat you've spotted in the mall. Make a deal with your parents way ahead of time— make an agreement that you can receive the reward only if you reach your goals. And stick to the deal!Start with small goals if you’re facing a big assignment. Don’t get overwhelmed by the big picture. Accomplishment feels great, so set small goals first, and take it day by day. Set new goals as you go.

和你的父母一同制定一個獎勵系統。可能會是一場你想去的音樂會，或者是一件你在商場看中的大衣。與父母就獎勵提前達成一致，你要你達到目標，便可獲得相應的獎勵。並且堅持交易!如果你面臨一個大的任務，從小的目標開始。不要被大局帶來太大的壓力。成就的感覺很棒，所以先設定小的目標，日復一日。設立新的目標。

Finally, give yourself time to play! Set aside a special time to do whatever you want. Afterward, you’ll be ready to get to work!

最後，給自己時間去玩!留出一個特殊的時間去做任何你想做的事。之後，你將準備開始工作!

Find a study partner who will help you stay on track. Meet regularly to discuss your commitments and deadlines. It's a strange thing about human nature: we might be willing to let ourselves down easily enough, but we hesitate to disappoint a friend.

找一個可以幫助你保持正軌的學習夥伴。定期開會討論你的承諾和最後期限。人性是一件很奇怪的事情：我們可能會接受輕易地讓自己失望，但我們會不願意讓朋友失望。

Give yourself ten minutes or so to clean your space before you get started. The urge to clean as a procrastination tactic is common and it is based on the fact that our brains desire the feeling of "starting with a clean slate." Go ahead and organize your space--but don't take too much time.

在你開始之前給自己十分鐘的時間來清理空間。清潔作爲拖延戰術的衝動是普遍的，它是基於這樣的事實，我們的大腦喜歡“從乾淨的桌面開始”。繼續整理你的空間，“繼續整理你的空間——但是不要花太多的時間。

聲明：本雙語文章的中文翻譯系原創內容，轉載請註明出處。中文翻譯僅代表譯者個人觀點，僅供參考。如有不妥之處，歡迎指正。