克服拖延症 來嘗試一下這4個步驟

"How will I ever start this project?" This question may lead you to carefully consider and think through the steps of accomplishing a pressing task. This deliberation be very useful in the workplace, since it permits a worker to complete tasks more successfully. However, there is a big difference between an occasional delay due to deliberation and a regular habit of procrastinating on work tasks.
“我該如何着手這個項目？”這個問題也許會引發你的思考並考慮完成一項緊急任務的步驟。這種深思熟慮的習慣在職場中非常有用，因爲這樣能使員工更出色地完成每項任務。然而，出於考量的偶爾延遲，與習慣性的工作拖延之間也是有很大的差別的。

Procrastination is a common human weakness, and all of us have fallen prey to it at one time or another. Maybe you are even procrastinating right now by reading this article instead of working on a project!
拖延症是常見的人性弱點，並且我們都會常常深受其害。也許你當下正在拖延症發作，因爲你在閱讀這篇文章而不是完成你的工作任務！

The following steps can help you to stop procrastinating now:
下面的幾個小步驟能夠幫助你馬上停止拖延：

Understand why you are procrastinating. Have you found yourself putting off tasks at work until the very last possible minute? Try to determine why you procrastinate. Perhaps you think you work better under pressure, you don't enjoy certain tasks or you just get distracted with other things during the day. Maybe you like to wait for your boss to remind you, so you are sure it's an important enough task and high on her priority list. Perhaps it is fear, because you are not sure you can complete the task alone or feel that you don't have the needed skills to complete it successfully.
瞭解拖延症的原因。你是否已經發現自己一直把任務拖延至最後的限期？嘗試確定自己拖延的原因。也許你認爲在壓力之下完成任務的效果更好，或者你並不喜歡某些任務，又或者你一直被其他的事情分散你的注意力。也許你喜歡等待你的老闆過來提醒你，這樣你就能確定這一項任務非常重要，以致老闆也把它排在的優先順序表的前列。也許出於恐懼，因爲你並不確定你是否能夠獨自完成這項任務，或你認爲自己並不具備成功完成這項任務的必備技能。

Action tip: Ask yourself why you procrastinate. If you are unsure, keep a daily log of your activities at work to discover where you are spending (or wasting) your time. This will help you uncover why you are procrastinating. Until you discover the why, it will be harder for you to combat the habit.
行動指南：問問自己拖延的原因。如果你並不肯定，把你的日常工作活動記錄下來，然後你就能發現你把時間利用（或浪費）在哪些方面。這樣就能幫助你找出自己拖延症的原因。如果你無法找出拖延症的原因，那麼解決這個壞習慣的難度將會更大。

An important note: Some people do work better under pressure, and if you're one of them, that's OK! Just realize the difference between a reason (your performance is better under pressure across the board or on certain tasks) versus an excuse (procrastination).
重要提示：某些員工在壓力之下能夠更好地完成工作任務，如果你是其中一員，那就沒有問題了！只需要清楚認識“理由”（你的表現能夠一直在壓力之下或某些任務表現得更好）與“藉口”（拖延症）的區別。

Get started. Take a baby step on an unwanted task by working on it immediately and then planning to finish the task by breaking it up into manageable amounts. Create a task list to first work on the aspects you like the least. It may even be helpful to set reminders on your work computer or tablet, making sure that the time you allot is a realistic amount for working on the project.
馬上行動。踏出一小步，馬上從最不想完成的任務上着手，然後做出計劃，把這項任務分解成若干個便於控制的小部分。編制一份任務列表把你最不想完成的任務放在第一位。你也可以在你的工作電腦或寫字板上設置待辦事項提醒，確保你所安排的時間符合實際完成的工作量的需要。

By doing what you least like first, you can get ahead of procrastination. At the very least, the worst part will be over before you know it. Scheduling out a project in this manner is a big stress reducer and can help you manage your work week more effectively.
把最不想完成的任務先處理了，你就可以趕超拖延症了。至少，最讓人感到折磨的地方在你意識到之前已經結束了。通過這種方式安排任務能夠大大減輕你的工作壓力，也能幫助你更積極有效地安排你的工作。

Action tip: Set your timer for 15 minutes, and get to work on your project. Stop when the timer goes off. Based on your first 15 minutes, you can gauge how long it will take you to finish the project. Set your timer for another 30 minutes, and decide when during the week you have a few chunks of time to continue working on the project. (They could be as little as 15- to 30-minute chunks.) Schedule a reminder for yourself for the days and times you have chosen, and stick to your plan.
行動指南：把計時器設置15分鐘提醒一次，在這段時間內專注於你的工作項目上。當時間計時器停止了，你就停止工作。參照首次15分鐘的工作內容，你可以計算出你完成這項任務所需要的時間。然後再把計時器設置爲30分鐘，然後決定每週裏你有這麼多的“時間塊”可以讓你繼續完成這項任務。（“時間塊”可以至少設置爲15到30分鐘一次。）設置待辦事項提醒器，明確自己所需要完成的日子和時間，並堅持自己的計劃。

This process can work well for certain projects that you can break up into steps. Others may require longer amounts of focus time and aren't as appropriate for these shorter time frames. Or, using time frames may not be the best way to break out the project. For example, coding a website can require longer periods of focused time than just 15 minutes. However, you can break this project into designing one page or sections of a page at a time, instead of using time as your method for breaking it up. Determine the best way to break up whatever project you are working on, and then create those baby steps based on that structure.
這個方法可以使你通過把某些項目拆分成若干的小步驟，從而更好地完成任務。而別的需要更長的關注時間的任務則不適用這種短期的計劃。或者說，使用時間框架的形式並不是最佳的完成項目的方法。例如，寫一個網站的編程要求比15分鐘還要長的專注時間。然而，你可以把這個項目分解爲設計一個頁面或一個頁面的幾個部分，而不是把時間用作工具拆分開來。決定最佳的分解任務的方法，無論你當前手頭上的任務是什麼，然後再根據任務的結構設置若干的小步驟。

Learn how to manage your time. Chronic lateness is also a form of procrastination. This includes being late to work and meetings. Make an accurate estimate of how long it takes you to get to work in the morning or how long it takes you to get from your office space to the place of the meeting. If you walk into work at 9 a.m., it's impossible for you to be in a meeting and ready to go at 9:15. Be honest with yourself about timing, and schedule things accordingly. Then try moving up the time in your head. If a meeting is at 3, for example mentally aim for 2:30.
學會時間管理。習慣性的遲到也是一種拖延症的表現，這不限於上班還是參加會議。你應該精確地估計早上上班所需要花費的時間，以及從辦公室到達會議場地所需要的時間。如果你早上9點到達辦公室，那麼對於你來說，9點15分就能準備好參加會議室是不可能的事情。坦誠面對自己的時間觀念，並安排相應的日程。然後嘗試在腦海裏把時間提前。如果會議開始的時間是3點鐘，那麼你的心理準備時間就應該設定在2點30分了。

Another great way to better manage your time is to track it for one week to nail down what you typically spend it on. Track it using categories of tasks, rather than haphazardly writing down every single thing you do. For example, a small business owner may have categories such as marketing, administration, financial, sales and product or service tasks. Create separate columns on a page to track the time in each category. Do this for a minimum of a week, so you get an average for a typical day and week.
另外一個很不錯的時間管理的方法就是，把你的時間軌跡記錄下來並明確這些時間節點內你到底在做什麼事情。讓各種各樣的任務形成你的時間軌跡，而不是偶爾寫下一兩件你做過的事情。例如，一位小型企業的老闆也許會有多種諸如市場營銷、行政管理、金融管理、銷售以及產品或服務類型的任務。編制一份清單，把這些事項按照不同欄目進行分類，並記錄完成這些任務所花費的時間。至少每週做一次這樣的計劃，這樣你每天和每週就能取得工作量的平衡。

Next, analyze the time you tracked by asking yourself: Am I spending my time in the right places? Are there any areas I'm spending too much time on that someone else could handle or that could be automated? How can I adjust my work schedule or daily task schedule so that I'm working on the toughest tasks when I am most fresh and alert?
下一步，分析你所記錄的時間軌跡，詢問自己：我把時間都花在合適的事情上了嗎？我是否把時間過多的花在了別人能夠迅速完成或自動完成的事情上了？我該如何調整我的行程工作表從而使自己能夠勝任最不熟悉又擔心的艱難任務上呢？

Action tip: Pull out your calendar this month, and look at your scheduled tasks and meetings. Ask yourself if the time allotted is realistic. Remember that you can't schedule meetings back to back. In your travel time, allow time for issues that come up – such as spilling coffee, stopping for gas, dealing with a frozen computer or updating a co-worker – and schedule accordingly.
行動指南：拿出本月的月曆，查看這個月內安排的任務和會議有哪些。思量你所安排的時間是否合理。請謹記不能把會議安排得一個緊跟着一個。在你的行程裏，必須保留突發事情的時間——比如打翻了咖啡，停車加油的時間，處理宕機的電腦，或者認識一位新同事——都應該有相應的空閒時間。

You may find you need to make a few adjustments the first month you are implementing this system to get a sense of time frames for meetings, travel time and unexpected interruptions. After that, you should have the hang of it.
也許你會發現，在第一個月裏你需要做一些調整，因爲你需要實行這種模式以獲取會議的時間框架觀念，行程時間和一些意外干擾。自此，你就能夠遊刃有餘地掌握時間了。