別告訴我你做不完:終結拖延症

Some people may wonder why procrastination advice seems to never work for them and if there is a deeper issue at hand. Well, for 20 percent of the population who are chronic procrastinators, it is a serious problem that needs to be addressed.

一些人會覺得治療拖延症的方法對他們總是不起作用，會不會癥結不在這裏。其實，20%的人都有拖拉的毛病，這個問題值得好好討論一下。

Surround yourself with doers: It's healthy for a chronic procrastinator to surround herself with people who are likely to do things. It'll be a good influence on those with a tendency to delay tasks.

和有執行力的人在一起：對拖延症患者來說，和願意做事的人多相處是很有裨益的。這會給他們施加正面力量。

Just take a small step at a time：For example, if you're supposed to write an essay, start with a few paragraphs, and if that's too much for you, resolve to write just one. If that's still overwhelming, stick to a couple of sentences or even a few words.

每次做一小步：比如，如果你要寫論文，先寫幾個段落，如果你覺得完成幾個段落對你來說量太多，那就先寫一個段落。如果這樣還不能完成，可以先寫幾個句子，甚至是幾個單詞。

set up a reward system: People like to do things they enjoy doing. Rewarding yourself with something you enjoy after you complete something that you've been dreading to do. For example, reward yourself with half an hour of Desperate Housewives after doing laundry.

建立獎勵機制：人們總是會做他們喜歡做的事，在你完成某件事後可以獎勵下自己。比如，洗完髒衣服後可以看半小時的《絕望主婦》犒勞下。

Public posting: Because procrastinators care so much about how others view them, they are more likely to do tasks when they publicly announce it. Then when you've completed it, let everyone know that you've done what you set out to do. The "likes" and congratulatory tweets will feel very satisfying.

公衆監督：拖延症患者很介意別人對他們的看法，所以如果別人都知道他們最近在忙什麼，他們會因爲顧及面子儘快完成。當做好事情後，讓每個人都知道你的成果。微博上的“頂”和鼓勵的話會讓他們很有滿足感。