이화여자대학교 학생상담센터이화여자대학교 학생상담센터

Tips on kicking the habit of putting off

Ⅲ. Tips on kicking the habit of putting off (克服拖延症的小秘诀)

1. Get started now

Abandon the desire to do many things at once and use the policy of a '10 minutes' limitation'. The decision to finish something in one place causes you to get tired and to put off things. Once you set up a time limit of doing something for 10 minutes, work hard during that time. Then decide whether to continue it or not.

1. 现在马上开始。

放下一次要做很多事情的野心,利用‘10分钟策略’。
想要在一个地方要完成所有的事情,这种决心往往会使我们厌倦,也正是养成拖延习惯的原因。首先定下10分钟的时间限制,在10分钟之内努力认真的去做。然后再去思考是要继续还是放弃。这个方法对于很难开始一件事情的人很有帮助。

2. Throw away the fantasy of perfect environment.

If you wait for a perfect preparation, plenty of time, or clean surroundings, your energy will be used up and you will be exhausted or will have other things to do or will not have enough time left. Even if there is something you are not satisfied with, once it's time to do it, do it.

2. 放弃对完美无缺的环境的幻想。

完美的准备,充分的时间,整洁的周边环境,等待着这些完美的条件,往往会让我们消耗掉很多能量而感到乏累,或是出现需要做的其他事情,或者并没有留下其他的剩余时间。即使有欠缺的地方,要是一定到了要做的时间就一定要先开始。

3. Split the assignments into parts

Because the assignments you are facing are huge and burdensome; and seem to require a lot of time at once, you cannot get those started. Split those into parts that you are capable of understanding. You can easily get the assignment done, no matter how big it is, if you begin with its smallest part and continue it from there.

3. 把作业分开来。

我面临的作业很庞大很有负担,要想要一下子投入好多时间的时候,我们往往很难开始这份作业。按照可以理解的程度把作业分类,先从小的做起,慢慢地就会发现大的作业也会轻而易举地完成。

4. Set up your own deadline

The power of deadline is enormous to the procrastinators. It is important to set your own specific deadline. When the assignment is completed, it is helpful to make it known to yourself and others.

4. 定属于我自己的最后期限。

对于拖延的人来讲最后的期限是非常有力量的。如果没有最后期限的话,自己定下属于自己的最后期限是很重要的,当作业完成的时候,将这一事实告诉自己和他人,这一做法对于实践是非常有帮助的。

5. Have the ability to accurately predict the amount of the time to be spent

In general, people tend to underestimate the time to be spent on a task, and this tendency is a particular issue to those who postpone. Therefore, you should practice allocating the time required for completion of the task from the beginning, and have a chance to compare the estimated time to the time actually spent.

5. 对消耗时间的准确预测。

人们大部分会过低评价作业所需要消耗的时间,对于拖延的人更是如此。因此要练习安排充裕的时间去完成作业,要有机会去比较预想的消耗时间和实际的消耗时间。

6. Set up the priority of tasks

It is important to set a priority and to do more important and urgent work first. However, in most cases, things that are usually delayed are not urgent or fun, but important. So it is important to make such things interesting and do them.

6. 了解事情的优先排位。

盘算事情的优先排位,先做重要而急的事情是很重要的。但往往拖延的事情并不是很急,但是却很重要,而且大部分是很没有意思的事情。没有意思的事情有意思地去做,现在做的事情有意思地去做,重要的事情有意思地去做是非常重要的。

7. Use a planner

By writing down and checking out what you need to do on a daily basis, you can avoid the situations in which you miss on the things to do and let them pass unnoticed; you can organize your day's schedule (in your head) in the morning and close the day before you go to bed.

7. 写计划。

每一天需要做的事情记录下来,核对检查才会减少漏下或是错过的事情。早上在头脑中勾画下一天的日程,在睡前可以整理一天的日程。一定要做的事情随时核对检查,这样拖延的习惯也会减少。

8. Give yourself the joy of accomplishment by repeating small successes

Rather than falling into trouble and blaming yourself after executing a huge goal offhandedly, split it into small ones and achieve them to feel the joy of success yourself and have the optimistic' attitude.

8. 通过反复小的成功经验给予成就的喜悦。

比起没有好好地准备却马上去实行伟大的目标后而感到失败或是指责自己,还不如将大的目标分成小的目标,一步一步,让自己感受到成功的喜悦,得到‘只要做就能行’的自信。

9. Do not blame yourself the moment you put off.

Everyone has the habit of procrastinating to some degree. Do not blame but forgive yourself the moment you put off. It is a waste of time to blame yourself at the moment. The important thing is whether you can start it again now.

9. 在拖延的瞬间不要指责自己。

每个人都有拖延的习惯。在拖延的时候,不要指责自己,学会原谅自己。现在这一瞬间给自己选择的机会。在这瞬间指责自己仅仅是在浪费时间。重要的是,即使是现在也要开始。在拖延的时候,比起指责自己,不如自问现在在做什么事情,对此给于自己选择的时间。

10. Be aware that the no task can be, or needs to be perfect.

Even if it is not perfect, it is better to try it than never doing it. Getting it started first and complementing it later makes it easier to achieve success.

10. 要醒悟作业不可能完美,也没有完美的必要。

即使不完美,试图尝试总比不做要强。首先要开始,然后慢慢补充完善才能轻松地完成事情。