想和拖延症说再见?看看这八招吧

Don't plan to procrastinate..If you find yourself saying things like "I can't do that night; I'm going to be up all night writing a paper," you are one hard-core procrastinator. Why? Because you're actually planning to procrastinate -- which shows that you can plan. Which also shows, therefore, that you can plan not to have to be up super late every night before you have something major due.

别指望着拖延。如果你发现自己说出“我今晚没法儿做这个，我整晚都要写论文”这样的话，那你就是一个拖延症重症患者了。为啥?因为事实上你正打算拖延——这意味着拖延是可以按计划进行的。因此，这也表明你也可以计划着不要在截止日期前几天每晚熬到深夜。

Break things down. Divide things into smaller projects: coming up with a thesis/topic/etc.; doing the first part of the research; testing your results/writing a rough draft; finishing up everything but a few minor details a few days before your deadline. Breaking things down into smaller projects not only makes your workload easier to manage, but also makes it nearly impossible to leave it all to the last minute.

把事情分成几个小项目。想一个主题，先做研究的第一部分，检测结果，写初稿，在截止日期前几天完成除了几个小细节外几乎全部的内容。把事情分成几个小项目不仅仅可以让你的工作量容易掌控，还可以避免你把工作全留到最后一分钟。

Set earlier deadlines for yourself. Is your paper due on the 15th? Get (not try, but actually get) it done by the 12th. You'll have time to really focus; get it read over by a TA, your professor, or an academic support center in advance; and, you know, deal with the unexpected roommate drama you'll have to deal with the night of the 14th, too.

自行把截止日期提前。论文15号要提交吗?在12号把它写完(不是试着写完，而是真的写完)。你要腾出时间来专注于写论文，给助教、导师、或是学术中心提前过目，并且，你懂得的，在14号晚上处理一出舍友的大戏。

Find a way to hold yourself accountable. Accountability can go a long way when it comes to avoiding procrastination. Find another friend -- in the same class, in your residence hall, in a club you're in -- and hold each other accountable for getting your project done earlier than usual. Come up with some kind of reward system if you get your projects done early as well as some kind of "punishment" system if you aren't keeping on track.

找一个方法对自己负责。对自己负责对避免拖延症大有裨益。找一个朋友——同班的、同宿舍的、同俱乐部的——一起对自己负责，比平常更早地完成任务。如果你提前完成认为，要给自己设置奖励机制，同样的，如果跟不上脚步也要设置惩罚机制。

Work with a friend. Working with a friend (who you really can study/work with, not just end up hanging out and talking with) can help make you really focus on the assigned task at hand. You can check in with each other about the progress you're making and schedule time to work on your projects together. It's much harder to break a study/work meeting with someone else than it is to break one with yourself.

和朋友一起学习。和一个朋友一起学习(一个真正能够一起学习的朋友，而不是相约聊天的朋友)可以让你更专注于手边的任务。你们可以互相检查进度，约定时间一起完成任务。要与朋友的学习会面失约可比放弃自己的学习计划难得多。

Start small. Don't expect to change all of your procrastination habits in one week. Try to teach yourself how not to procrastinate in, for example, only 1 or 2 of your courses this term. Smaller habits are easier to stick.

聪明地开始。别指望在一周内改掉自己的拖延习惯。试着让自己在这个学期内不要在一两门课上出现拖延的情况。小习惯更容易保持。

Be patient with yourself. Just like any bad habit, learning how not to procrastinate takes time (ironically!). Being patient with yourself and staying committed to not procrastinating in the long term is part of the process, too.

有耐心，就像所有坏习惯一样，学着避免拖延也需要时间(讽刺啊!)。对自己有耐心，并长时间保持不要拖延也是该过程的一部分。

Get extra help if you need it. Procrastination is often very isolating: you are up late, alone, working on your paper or report, for example. But incorporating help from others into your planning process is agreat way to learn how not to procrastinate. An appointment you have at an academic writing center, for example, will help make your paper better, can provide needed mentoring about avoiding procrastination in the first place, and will help hold you accountable. After all, you're not in college to work by yourself all the time, right? Take advantage of what your school has to offer.

有需要的话找别人帮忙。拖延常常是孤单的：比如你熬夜，这时只有你自己，写论文或写报告。但是团队在你计划过程中给予的帮助可以让你学会不要拖延。比如，你在论文写作中心的预约可以帮你把论文写得更好，这从一开始就可以给你指导避免拖延，也会让你对自己负责。毕竟，在大学里并非事事只能靠自己，对吗?好好利用学校能提供的资源。