學會這8招，想不和拖延症分手都難

Don't plan to you find yourself saying things like "I can't do that night; I'm going to be up all night writing a paper," you are one hard-core procrastinator. Why? Because you're actually planning to procrastinate -- which shows that you can plan. Which also shows, therefore, that you can plan not to have to be up super late every night before you have something major due.

別指望着拖延。如果你發現自己說出“我今晚沒法兒做這個，我整晚都要寫論文”這樣的話，那你就是一個拖延症重症患者了。爲啥？因爲事實上你正打算拖延——這意味着拖延是可以按計劃進行的。因此，這也表明你也可以計劃着不要在截止日期前幾天每晚熬到深夜。

Break things down. Divide things into smaller projects: coming up with a thesis/topic/etc.; doing the first part of the research; testing your results/writing a rough draft; finishing up everything but a few minor details a few days before your deadline. Breaking things down into smaller projects not only makes your workload easier to manage, but also makes it nearly impossible to leave it all to the last minute.

把事情分成幾個小項目。想一個主題，先做研究的第一部分，檢測結果，寫初稿，在截止日期前幾天完成除了幾個小細節外幾乎全部的內容。把事情分成幾個小項目不僅僅可以讓你的工作量容易掌控，還可以避免你把工作全留到最後一分鐘。

Set earlier deadlines for yourself. Is your paper due on the 15th? Get (not try, but actually get) it done by the 12th. You'll have time to really focus; get it read over by a TA, your professor, or an academic support center in advance; and, you know, deal with the unexpected roommate drama you'll have to deal with the night of the 14th, too.

自行把截止日期提前。論文15號要提交嗎？在12號把它寫完（不是試着寫完，而是真的寫完）。你要騰出時間來專注於寫論文，給助教、導師、或是學術中心提前過目，並且，你懂得的，在14號晚上處理一出舍友的大戲。

Find a way to hold yourself accountable. Accountability can go a long way when it comes to avoiding procrastination. Find another friend -- in the same class, in your residence hall, in a club you're in -- and hold each other accountable for getting your project done earlier than usual. Come up with some kind of reward system if you get your projects done early as well as some kind of "punishment" system if you aren't keeping on track.

找一個方法對自己負責。對自己負責對避免拖延症大有裨益。找一個朋友——同班的、同宿舍的、同俱樂部的——一起對自己負責，比平常更早地完成任務。如果你提前完成認爲，要給自己設置獎勵機制，同樣的，如果跟不上腳步也要設置懲罰機制。

Work with a friend. Working with a friend (who you really can study/work with, not just end up hanging out and talking with) can help make you really focus on the assigned task at hand. You can check in with each other about the progress you're making and schedule time to work on your projects together. It's much harder to break a study/work meeting with someone else than it is to break one with yourself.

和朋友一起學習。和一個朋友一起學習（一個真正能夠一起學習的朋友，而不是相約聊天的朋友）可以讓你更專注於手邊的任務。你們可以互相檢查進度，約定時間一起完成任務。要與朋友的學習會面失約可比放棄自己的學習計劃難得多。

Start small. Don't expect to change all of your procrastination habits in one week. Try to teach yourself how not to procrastinate in, for example, only 1 or 2 of your courses this term. Smaller habits are easier to stick.

聰明地開始。別指望在一週內改掉自己的拖延習慣。試着讓自己在這個學期內不要在一兩門課上出現拖延的情況。小習慣更容易保持。

Be patient with yourself. Just like any bad habit, learning how not to procrastinate takes time (ironically!). Being patient with yourself and staying committed to not procrastinating in the long term is part of the process, too.

有耐心，就像所有壞習慣一樣，學着避免拖延也需要時間（諷刺啊！）。對自己有耐心，並長時間保持不要拖延也是該過程的一部分。

Get extra help if you need it. Procrastination is often very isolating: you are up late, alone, working on your paper or report, for example. But incorporating help from others into your planning process is a great way to learn how not to procrastinate. An appointment you have at an academic writing center, for example, will help make your paper better, can provide needed mentoring about avoiding procrastination in the first place, and will help hold you accountable. After all, you're not in college to work by yourself all the time, right? Take advantage of what your school has to offer.

有需要的話找別人幫忙。拖延常常是孤單的：比如你熬夜，這時只有你自己，寫論文或寫報告。但是團隊在你計劃過程中給予的幫助可以讓你學會不要拖延。比如，你在論文寫作中心的預約可以幫你把論文寫得更好，這從一開始就可以給你指導避免拖延，也會讓你對自己負責。畢竟，在大學裏並非事事只能靠自己，對嗎？好好利用學校能提供的資源。

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