是時候教大家甩掉拖延症了

01

What one thing

can I do to get started?

我能先開始做哪件事？

According to one research: getting started is the hardest part. Once you actually begin working on a task, it doesnt feel as bad or complicated as you imagined it would.

一份研究中表明：開始是最難的部分，而一旦你開始做了，事實反而沒有你預想的那麼複雜和難以接受。

By asking yourself what you can do to take that first meaningful step, you can begin mentally breaking up the project into smaller sub-tasks, then pick the simplest one to start on. Once you begin focusing just on that, youll likely have more motivation to keep going.

「我能先開始做哪件事？」這一步意義重大，這意味著你的內心已經將大任務劃分成小任務，並以最簡單的一個作為起點。一旦工作真正開始，那麼繼續工作就更有動力了。

02

What are my

three biggest priorities today?

今天最重要的三件事是什麼？

We procrastinate not just because we want to avoid doing something unpleasant but because were overwhelmed by so much other work. Frivolous requests and distractions prevent us from focusing on what really matters — especially the tasks that are important but not immediately so.

我們之所以拖延，不僅因為我們不想做令自己不快的事情，也因為事情太多，把我們壓垮了。我們常常會因為那些無聊、分心的事情，尤其是看似重要但並不著急的事情無法專註於真正要緊的事。

So each morning, get your priorities straight. Ask yourself which three tasks you need to nail today. Block out the first few hours of your day to focusing exclusively on those. Only when theyre done should you move on to your other work.

所以，每天清晨列出你所有要做的事情，選出三個最重要的、今天必須要做的事情。把最開始的幾個小時留給這些任務，只有做完才能繼續做其他事情。

03

How can I make this easier?

怎樣能再簡單點呢？

Many of us believe that succeeding at something demands hard work — and it often does. But sometimes that belief gets in the way of finding simple solutions to big challenges. Theres no shame in making something difficult easier for yourself to complete.

許多人認為成功需要刻苦努力，通常也確實如此。但有時候，找尋捷徑戰勝困難的挑戰也十分可取，而且一點也不丟人。

For instance, you might not have time to workout for an hour every day. So rather than skipping the gym completely, start by exercising for just 10 minutes each day. Sure, at first that may feel like a waste of time. But something is better than nothing, and it adds up.

例如，你可能沒有時間每天健身一小時，但是比起完全不去健身房，不如從每天運動10分鐘開始吧！當然，起初你可能覺得這只是浪費時間，但做總比不做好，你總能受益。

If you cant go out for a run, just do spot jogging or a few pushups at home. The key is to commit to the easier alternative and stick with it regularly.

如果你無法在戶外跑步，那就在家原地慢跑、做幾個俯卧撐吧~小事也貴在堅持哦！

04

What will go wrong

if I dont do this now?

如果現在不做，有什麼後果呢？

Ask yourself how you might lose out or suffer the consequences if you delay any further. And dont focus just on the immediate impact. Strongly remind yourself of the long-term fallout that comes from habitual procrastination, from limited career growth, not enough money, deteriorating health, or damaged relationships.

捫心自問，如果你拖著不做這件事，你將面臨怎樣的後果？不要只看當下的影響，時刻提醒自己多關注習慣性拖延症可能會帶來的問題——升職受阻？賺不到錢？危害健康？影響關係？

Sure, that may sound drastic. But it can be an effective way to remove the psychological roadblock. If a dose of fear can get you back on track with your goals, isnt it worth utilizing?

這聽起來好像很嚴重，但卻可以有效突破心理障礙。如果這些擔憂可以讓你走向目標正軌，何樂而不為呢？

The truth is, all successful people have a tendency to procrastinate. The key is what steps you take to start getting things done. And sometimes thats all about asking the right questions.

事實上，成功人士也有拖延的傾向，關鍵在於你從哪一步開始。有時，擺脫拖延症就是從問對問題開始的！