不能再拖了！7步治好你的拖延症

“Tomorrow is often the busiest day of the week.”——Spanish Proverb
“明天总是一周中最忙的一天。”——西班牙谚语

One of the most common problems is procrastination. We know what we want to do and should do. But still we end up spending hours upon hours doing “easier” work or escaping via TV, blogs or music.
拖延症是极其常见的一个毛病。我们都知道自己想做什么、该做什么，可最后还是会一而再地磨洋工，挑容易的事做，或者干脆选择看电视、读博客、听音乐来逃避。

Now, nothing wrong with a little escape from time to time. But if you procrastinate too much you will not get the most important things done. And you will also send yourself into negative spirals where your self-esteem plummets and you spend your days or more in a vague negative funk.
当然，偶尔稍微逃避一下也无可厚非。只是如果拖得太久太多，你会无法完成最重要的事情。而且，你还会陷入消极循环状态，自信心跌入谷底，整天茫然无绪地消沉下去。

So what can you do? Here are 7 timeless tips to help you to stop procrastinating and start living your life more fully.
那该怎么办呢？下面这7个建议持久有效，能帮你克服拖延，从而开启更充实的生活。

1. Stop thinking. Start doing.
停止东想西想，立即采取行动。

A bit of planning can certainly help you to achieve what you want to achieve. A lot of planning and thinking tends to have the opposite effect.
有点计划确实有助于实现目标，但若思虑并计划太多，则会适得其反。

You think and think and try to come up with “the perfect plan”. A plan where you don’t have to make mistakes, where you will never be rejected, where there will be no pain or difficulties. Such a thing does of course not exist. But as long as you work on that plan you can protect yourself.
你绞尽脑汁想得出一个“完美计划”——用这个计划，你就能避免犯错，永远都不会碰壁，也不会遭遇痛苦或困难。毋庸置疑，这种事压根儿就不存在。其实，只要坚持实行一个计划，你也能保护好自己免受拖延症后果之苦。

2. Don’t blow a task out of proportion.
不要过犹不及。

By over thinking and putting things off you are not only trying to protect yourself from pain. You also make mountains out of molehills. The quotes above are so true it isn’t even funny. The more hours and days you put something off the worse it grows in your mind.
思虑过头或不断拖延推迟并不能使你免受痛苦。你只是小题大做罢了。前面那句谚语确实是至理名言啊。拖延时间越久，你受到的煎熬就越大。

Because you are dwelling on it. And so it expands in your mind. And since you are putting it off you are probably thinking about it in a negative way. So plan a little and then take action.
因为你总是止不住去想，脑子里全是这事儿；而且因为这事儿被一拖再拖，你的情绪也跟着消极起来。所以还是把计划定小一些，然后采取行动吧。

3. Just take the first step.
只需迈出第一步。

When you start to look too far into the future any task or project can seem close to impossible. And so you shut down because you become overwhelmed and start surfing the internet aimlessly instead. That is one of the reasons why it is good to plan for the future but then to shift your focus back to today and the present moment.
如果你目光太远，那么任何任务或项目看上去几乎都无法达成了。接着你会望而却步，因为你觉得不堪重负，倒不如漫无目的地上网呢！所以，计划将来虽好，但紧接着必须把精力投入到此时此刻。

Then you just focus on taking the first step today. That is all you need to focus on, nothing else. By taking the first step you change you mental state from resistant to “hey, I’m doing this, cool”.
然后，你只需全心全意做好第一步就行。没错，别管其他的，只看第一步。开始了第一步后，你的心理会从抵触变成“嗨，我已经开始啦，还不错嘛！”