Each person’s procrastination is different. You need to determine which methods work for you.

每个人的拖延症都不尽相同，你需要选择哪种对应方法。

Just Start… NOW. – Stop over-thinking. Stop waiting. Just do it now. Sometimes you need to jump right into the task even if you think you aren’t ready. A bumpy start is better than no start.

现在就开始去做。别再瞻前顾后想太多，别再停在原地不动，现在就开始做起来。有时候即使你觉得你还没准备好你也必须一股脑地扎进任务中。就算开始得磕磕绊绊，那也比不开始好啊。方法是最适合你的。

Turn Everything Off – Eliminate all distractions. Turn off your email app. Your phone ringer. Close your door to interruptions. Whatever it takes to give yourself quiet to work.

关掉所有东西。消除所有让你分心的东西。关掉你的邮箱通知、手机铃声，关上一切骚扰之门。尽一切努力让你能安静下来工作。

Set a Timer – Set a timer for a short duration. Whether it is 30, 20, or even 10 minutes. Dedicate yourself to working for that period. You’ll find that by the time the timer goes off that you have built momentum to keep you going.

设个计时器。设一个短时间的计时器。可以是30、20或10分钟。那段时间里让自己全身心投入工作，你会发现随着计时器的推进，你会给自己营造出一种继续工作的势头。

Get Some Exercise- Want to kick procrastination? Hit the gym. (or the running trail.) A workout will get your blood flowing and energy pumping.

做点锻炼。想把拖延症一脚踢开？去健身房吧。（或者去跑步）锻炼一下会让你热血沸腾，充满能量！

Read Something – No, not anything. Read something related to the task you need to accomplish. Whether it is some background info or supporting documents, once you get interested in the task at hand, you will be more motivated to jump into it.

读点什么。但不是随便什么。读些和你要做的任务相关的东西，不管是背景资料还是支持性文档。一旦你对手上的任务感兴趣了，你会更情愿投入进去。

Review Your Last Win – Sometimes we procrastinate because we are nervous or lacking confidence. If this is the case, think back to one of your recent wins to give you encouragement and remember what it feels like to win.

回顾你上次成功的经历。有时候我们拖延是因为我们感到紧张或缺乏信心。假如是这样，你要回想你最近的一次成功经历，以此来鼓励自己。还有，要记得胜利时的那种感觉！

Set a Hard Deadline – A task without a deadline seems to go on forever. Set a hard deadline and stick to it. Having a time limit and a finish line will help you complete the work on your terms.

设定一个严格的期限。一个没有期限的任务看上去会日复一日地继续下去。你要设定一个严格的期限，并且严格遵守。时间限制和完成期限能帮助你在规定的时间内完成任务。

Break a Piece Off – If you are procrastinating because the task in front of you is large, then break off a smaller piece. If you are writing a book or report, break off one chapter to write. If it is a clean-up job, then select one sub-area to clean first.

化整为零。假如你拖延是因为你面前的任务太庞大了，就分一小块下来吧。假如你在写一本书或者报告，分一章出来写。假如是在做打扫工作，就先选一块小区域来打扫。

Set a Reward – Set yourself a reward appropriate to the level of the task. It can be something small or even something big for an important task.

设定一个奖励。根据任务的级别为自己设定一个合适的奖励。可以是一个小东西，如果是重要的任务的话也可以是一个大玩意儿。

Get Emotional – I’m not talking about having a breakdown here. But, get passionate. Your energy levels will quickly elevate and your resolve to act will increase.

情绪化。我说的可不是崩溃。相反，要有激情！你的能量会迅速升级而你对工作的决心也会增强。