治療拖延癥的九個技巧

1. Remind[提醒] yourself that there’s always more to be done than can be done. Then ask yourself if you’re getting the right things done.

2. Make a smart to-do list by including only the things that you’re avoiding[避開，避免]， not the ones you know you’ll do anyway. Then set deadlines[最終期限].

3. Break the task down to lessen[減少] the sense of it being impossible. Once you start to enjoy a small accomplishment[成就，完成] or two， you’re more likely to finish.

4. Eliminate[消除] the temptation[誘惑] to do something else.

5. Bargain[談條件] with yourself. If you finish the business plan now， you can go to the movies later.

6. Focus on[集中] the success you will achieve[完成] and the joy you will feel.

7. Come up with[提出] a punishment[懲罰] that will stop you from avoiding the task. If you don’t exercise two times a week， you have to give up talking on the phone with your friends.

8. Ask someone to help you complete the task.

9. Make your intentions[意圖] public. This will add pressure[壓力]， but for some of us， avoiding embarrassment[困窘] is the best motivator[激勵因素].