克服拖延和懶惰我來支給你幾個妙招!

1. Set a 10-minute alarm

定一個十分鐘響一次的鬧鐘

Essentially, you "make a deal with yourself" that even though you don’t like doing the task, you do it anyway for 10 minutes. Once you’re already involved, it’s less tempting to quit.

本質上來說，你是“與自己達成協議”，即使你并不喜歡做這件任務。但你依然要堅持10分鐘。一旦你習慣了這種模式，那么想要放棄的可能就大大減少了。

2. Leave yourself an easy task for the following morning

為第二天早上留下容易完成的任務

Try to leave yourself something easy to do the next morning. If you find a programming bug and see that it will be an easy fix, you just leave it for the next morning.

為自己在第二天早上留一點輕松的事情去做。如果你發現了一個程序漏洞，但很容易就能解決的，那就把它留到第二天早上再處理吧。

3. Exercise

鍛煉身體

Indeed, research has found that young adults who reported being fatigued all the time felt more energetic and less tired when they exercised at a low or moderate intensity.

實際上，研究發現那些認為自己常常感到疲倦的年輕成年人，在經過一段時間低強度或中強度的鍛煉之后會感到精力更充沛、更不容易疲倦。

4. Get a partner

找個伙伴

Heartly Serious suggests finding a partner to hold you accountable for your non-lazy behavior.For example: "If you schedule time at the gym with a friend, you’ll have more motivation to actually get up."

Heartly Serious欄目建議，去找一位伙伴對你的勤奮表現負責。舉個例子：“如果你安排了時間與朋友在健身房鍛煉，你就會有更大的動力起床。”

5. Dress up

梳妝打扮

Here’s a tip that’s particularly useful for those who work remotely. As fashion psychologist Karen Pine told Forbes, "When we put on an item of clothing it is common for the wearer to adopt the characteristics associated with that garment. A lot of clothing has symbolic meaning for us, whether it’s ’professional work attire’ or ’relaxing weekend wear’, so when we put it on we prime the brain to behave in ways consistent with that meaning."

這個小訣竅對于遠程工作的人們特別適用。正如時尚心理學家Karen Pine向Forbes雜志表示，“當我們穿上了一件衣服，衣服的穿著者自然而然就想要采用與衣服相配的風格。許多衣服對我們個人來說有象征性意義，無論那是一件‘專業職場風’還是‘周末休閑風’，因此當我們穿上了它，我們就會在大腦做好準備，以此表現的個人風格與衣服的風格相一致。”

6. Write down the problems you’re putting off facing

寫下自己拖延面對的問題

Procrastinating starts with avoiding to think about the problems awaiting you. Before you get your work energy up, stop and think about the problems, the details, put them on paper, make a list, a graph, whatever you like to describe it.

拖延癥始于逃避思考面臨的問題。在提升自己的工作能量之前，先停下來好好思考這些問題和細節，把它們寫在紙上，列個表，畫個圖，用任何你所喜歡的方式。

7. Do the thing you’re thinking about

做正在想著的事情

"The best advice I have seen is when you catch yourself thinking about something you should be doing, just get up and do it." writes Burglarysheepspeak.“

我聽到過的最佳建議就是，當你發現自己在想著一件應該做的事情的時候，而不是多件事情的時候，那就抓緊執行起來!”選自Burglarsheepspeak欄目。

8. Don’t “break the chain”

不要“打破鏈條”

As Seinfeld told software developer Brad Isaac, for every day he gets his writing done, he puts a big ’X’ over that day on the calendar. After a few days, he has a nice chain and his only job is not to break it.

按照Seinfeld告知軟件開發者布拉德艾薩克所說的，每天當他完成了寫作任務，就會在日歷上畫一個大大的“X”。過了幾天，他會有個絕妙的鏈條，他唯一要做的就是不要打破鏈條。