Let me start by saying that I’ve had just about enough of the irony of battling through crippling procrastination while trying to write posts on procrastination and how to beat it. I’ve spent the last two weeks being this guy, who shoots himself in the foot while talking about gun safety, and I look forward to getting back to irony-free procrastination following this post.
開場(chǎng)白在此凛捏，本人已經(jīng)受夠了最近和拖延癥充滿諷刺意味的斗智斗勇經(jīng)歷。這兩個(gè)星期以來规肴，我一再拖延寫稿，而我寫稿的內(nèi)容，恰恰就是如何戰(zhàn)勝拖延癥缨叫。乍看之下，我就是那個(gè)一邊在高談闊論槍支使用安全荔燎，一邊開槍射中自己腳的大傻瓜耻姥。我已經(jīng)等不及把這篇文章完稿，好回到我沒有諷刺的拖延生活中了有咨。

A couple of notes before we begin:
開始之前我要聲明幾件事情：

• I’m not a professional at any of this, just a lifelong procrastinator who thinks about this topic all the time. I’m still in a total battle with my own habits, but I have made some progress in the last few years, and I’m drawing my thoughts from what’s worked for me.
  我不是拖延癥的研究專家琐簇，只是久病成醫(yī)的拖延癥患者。我仍然在努力改掉自己的壞習(xí)慣座享，在這里給出的建議也全是實(shí)踐所得的有效的方法婉商。

• This post was posted late, not only because it took me 2,000 years to do, but also because I decided that Monday night was an urgent time to open Google Earth, hover a few hundred feet above the southern tip of India, and scroll all the way up India to the top of the country, to “get a better feel for India.” I have problems.
  這篇文章發(fā)晚了似忧，不僅僅因?yàn)閷懜寤宋艺?,000年，還有一部分原因是周一晚上的緊急事態(tài)：我得打開谷歌地球据某，找到在印度最南端上方幾百英尺橡娄，然后光標(biāo)向上滾動(dòng)到印度最北邊的國(guó)界線，“更好的感受印度”癣籽。我知道我這個(gè)人有點(diǎn)毛病挽唉。

Alright, so last week we dove into the everyday inner struggle of the procrastinator to examine the underlying psychology going on. But this week, when we’re actually trying to do something about it, we need to dig even deeper. Let’s begin by trying to unwrap the procrastinator’s psychology and see what’s really at the core of things:
好的，上周我們深入了解了拖延癥患者每天都要面對(duì)的內(nèi)心掙扎 筷狼，了解拖延癥患者的潛在心理狀況瓶籽。這周，我們要干點(diǎn)實(shí)事埂材，得獲得更多情報(bào)塑顺。首先是對(duì)拖延癥患者的心理抽絲剝繭，看看核心問題有哪些：

We know about the Instant Gratification Monkey (the part of your brain that makes you procrastinate) and his dominion over the Rational Decision Maker, but what’s really happening there?
我們知道了即時(shí)滿足猴子的存在（拖延癥的元兇）和它對(duì)理性決策者的欺壓俏险，但整件事情是怎么發(fā)生的严拒？

The procrastinator is in the bad habit, bordering on addiction, of letting the monkey win. He continues to have the intention to control the monkey, but he puts forth a hapless effort, using the same proven-not-to-work methods he’s used for years, and deep down, he knows the monkey will win. He vows to change, but the patterns just stay the same. So why would an otherwise capable person put forth such a lame and futile effort again and again?
猴子的每一次勝利，都使得拖延癥患者更加深陷于壞習(xí)慣泥潭中竖独，對(duì)壞習(xí)慣上癮裤唠。拖延癥患者不斷的想控制住猴子，也曾作出許多無(wú)果的抵抗莹痢，但他卻從沒想過改變抵抗方式种蘸，在內(nèi)心深處，他似乎已經(jīng)默認(rèn)了猴子最后會(huì)贏竞膳。問題是航瞭，為什么一個(gè)大好青年會(huì)一次次地做跳梁小丑呢？

The answer is that he has incredibly low confidence when it comes to this part of his life, allowing himself to become enslaved by a self-defeating, self-fulfilling prophecy.Let’s call this self-fulfilling prophecy his Storyline. The procrastinator’s Storyline goes something like this:
答案是坦辟，當(dāng)面對(duì)猴子時(shí)刊侯，自信心不足讓拖延癥患者根本不相信自己有能力戰(zhàn)勝猴子，于是他自欺欺人锉走，心甘情愿的被自己幻想出來的必?cái)☆A(yù)言奴役滔吠。在這里我們把這種自導(dǎo)自演的預(yù)言稱為故事線。拖延癥患者的故事線大概是這樣的：

For the Have-To-Dos in my life, I’ll end up waiting until the last minute, panicking, and then either doing less than my best work or shutting down and not doing anything at all. For the Want-To-Dos in my life, let’s be honest—I’ll either start one and quit or more likely, I just won’t ever get around to it.
面對(duì)人生中不得不去做的事情時(shí)挠日，我會(huì)拖到最后一分鐘，然后驚慌失措翰舌，要么湊合著做完要么干脆逃避現(xiàn)實(shí)什么也不做嚣潜。而那些我想做的事情，老實(shí)說 —— 我會(huì)從一開始就放棄椅贱，或者更可能永遠(yuǎn)也不去碰懂算。

The procrastinator’s problems run deep, and it takes something more than “being more self-disciplined” or “changing his bad habits” for him to change his ways—the root of the problem is embedded in his Storyline, and his Storyline is what must change.
拖延癥患者的問題遠(yuǎn)比表面的復(fù)雜只冻，不是“變得更自律”或者“改掉壞習(xí)慣”就能解決的 —— 拖延癥的癥結(jié)埋藏在拖延癥患者的故事線里，故事線才是他必須改變的東西计技。

Before we talk about how Storylines change, let’s examine, concretely, what the procrastinator even wants to change into. What do the right habits even look like, and where exactly will the procrastinator run into trouble?
在改變故事線之前喜德，我們先來看看，確切的說垮媒，拖延癥患者想變成什么樣子舍悯。他們眼里的好習(xí)慣是什么樣子的，又是什么讓拖延癥患者屢屢受挫睡雇？

There are two components of being able to achieve things in a healthy and effective manner—planning and doing. Let’s start with the easy one:
健康高效的達(dá)成目標(biāo)由兩個(gè)部分組成 —— 計(jì)劃和執(zhí)行萌衬。我們從簡(jiǎn)單的說起：

Planning 計(jì)劃

Procrastinators love planning, quite simply because planning does not involve doing, and doing is the procrastinator’s Kryptonite.
拖延癥患者愛寫計(jì)劃，原因很簡(jiǎn)單它抱，因?yàn)橛?jì)劃不涉及執(zhí)行秕豫，執(zhí)行就是拖延癥患者的氪星石。

But when procrastinators plan, they like to do it in a vague way that doesn’t consider details or reality too closely, and their planning leaves them perfectly set up to not actually accomplish anything. A procrastinator’s planning session leaves him with a doer’s nightmare:
但拖延者做計(jì)劃的時(shí)候观蓄，不會(huì)仔細(xì)考慮細(xì)節(jié)或現(xiàn)實(shí)混移，作出的計(jì)劃往往讓他們完美的避開完成任務(wù)的目標(biāo)。 拖延者的計(jì)劃書是在執(zhí)行時(shí)就是噩夢(mèng)：

A big list of icky, daunting tasks and undertakings.
一大堆棘手又艱巨的任務(wù)侮穿。

（拖延癥：好的歌径，我的清單有：為工作的知識(shí)儲(chǔ)備多讀書；裝飾家居撮珠；想下一本書的主題沮脖；學(xué)習(xí)編程；和朋友計(jì)劃一次旅游芯急；學(xué)做亞洲菜勺届；作新的職業(yè)規(guī)劃；還有24件事項(xiàng)娶耍。猴子：完美的清單Ｃ庾恕）

A big list of vague and daunting things makes the Instant Gratification Monkey laugh. When you make a list like that, the monkey says, “Oh perfect, this is easy.” Even if your gullible conscious mind believes it intends to accomplish the items on that list in an efficient manner, the monkey knows that in your subconscious, you have no intention of doing so.
一大堆語(yǔ)意模糊又令人生畏的事項(xiàng)只會(huì)讓及時(shí)享樂猴子哈哈大笑。當(dāng)你列出這種清單榕酒，猴子會(huì)說胚膊，“哦太棒了，我能輕松搞定這個(gè)人”想鹰。即使你的頭腦上了鉤紊婉，天真到認(rèn)為它能高效地完成清單，猴子清楚的知道辑舷，你的潛意識(shí)根本不想做完喻犁。

Effective planning, on the other hand, sets you up for success. Its purpose is to do the exact opposite of everything in that sentence:
反之，有效的計(jì)劃能助你踏上成功之路。目的是做和上面說的完全不一樣的事情：

Effective planning takes a big list and selects a winner: 有效的計(jì)劃是列出一張長(zhǎng)長(zhǎng)的清單然后勾選出要做的事項(xiàng)

A big list is perhaps an early phase of planning, but planning must end with rigorous prioritizing and one item that emerges as the winner—the item you’re going to make your first priority. And the item that wins should be the one that means the most to you—the item that’s most important for your happiness. If urgent items are involved, those will have to come first and should be knocked out as quickly as possible in order to make way for the important items (procrastinators love to use unimportant but urgent items as an excuse to forever put off the important ones).
長(zhǎng)長(zhǎng)的清單可以是你計(jì)劃的第一階段肢础，但計(jì)劃必須有嚴(yán)格的優(yōu)先次序还栓，并且最后有一個(gè)事項(xiàng)是目前最優(yōu)先考慮的。 最優(yōu)先考慮的事項(xiàng)應(yīng)該是對(duì)你最重要的事項(xiàng) —— 對(duì)于你的幸福而言最重要的項(xiàng)目传轰。 如果有緊急的項(xiàng)目剩盒，則必須優(yōu)先處理這些項(xiàng)目，盡快完全完成慨蛙，以便為其他重要項(xiàng)目騰出還見（拖延癥患者喜歡用不重要但緊急的項(xiàng)目作為將重要項(xiàng)目永遠(yuǎn)推遲下去的借口） 辽聊。

Effective planning makes an icky item un-icky: 有效的計(jì)劃會(huì)讓討厭的項(xiàng)目變得討喜起來：

We all know what an icky item is. An icky item is vague and murky, and you’re not really sure where you’d start, how you’d go about doing it, or where you’d get answers to your questions about it.
我們都知道討厭的項(xiàng)目是怎么樣的。討厭的項(xiàng)目含糊不清股淡，既難以確定從哪里開始身隐，又不知道如何去做，或者在哪里可以找到有關(guān)此問題的答案唯灵。

So let’s say your dream is to make your own app, and you know that if you build a successful app you could quit your job and become a full-time developer. You also think that programming ability is the literacy of the 21st century, and you don’t have money to spend outsourcing development anyway, so you decide to anoint “Learn how to code” the winning item on your list—the number one priority. Exciting, right?
假如說你的夢(mèng)想是寫一個(gè)自己的程序贾铝，你也知道如果你成功做到的話就能辭掉現(xiàn)在的工作，做一個(gè)全職開發(fā)者埠帕。你還覺得編程本領(lǐng)就是21世紀(jì)的文學(xué)素養(yǎng)垢揩，無(wú)論如何你都沒有錢搞外包開發(fā)，因此你決定在清單上將“學(xué)習(xí)如何編碼”勾選成頭等大事敛瓷。 很激動(dòng)人心吧叁巨？

Well, no, because “Learn how to code” is an intensely icky item—and every time you decide it’s time to get started, you will coincidentally also decide your inbox needs to be cleaned out and your kitchen floor needs to be mopped, ASAP. It’ll never end up happening.
事實(shí)才不是這樣的，“學(xué)習(xí)編程”是一個(gè)非常棘手的項(xiàng)目 —— 而且每次你要開始學(xué)的時(shí)候呐籽，都會(huì)巧合地被清理收件箱和廚房地板耽誤锋勺。 你的開始永遠(yuǎn)困難重重。

To un-icky the item, you need to read, research, and ask questions to find out exactly how one learns how to code, the specific means necessary for each step along the way, and how long each one should take. Un-ickying a list item turns it from this:
要讓一件事情變得不棘手狡蝶，你要做大量閱讀庶橱，研究和提出問題，找出確切的學(xué)習(xí)編程的方法贪惹，如何編程以及每一步需要花費(fèi)多長(zhǎng)時(shí)間苏章。 把一件棘手的事情變得可操作就像把下面這個(gè)：

棘手的事情（學(xué)習(xí)編程）

Into this:
變成這樣：

（第一步：購(gòu)買編程網(wǎng)站12個(gè)星期課程，第二步：從現(xiàn)在開始到月中把課程上完奏瞬，第三步：進(jìn)一步查漏補(bǔ)缺枫绅，第四步：創(chuàng)建一個(gè)模擬程序，收集反饋）

Effective planning turns a daunting item into a series of small, clear, manageable tasks: 有效的計(jì)劃吧讓人望而卻步的項(xiàng)目變成一系列目標(biāo)清晰硼端，可操作性強(qiáng)的小任務(wù)

Icky combines with Daunting into an Instant Gratification Monkey steroid potion. And just because you un-icky an item, it doesn’t mean it’s still not horribly big and daunting. The key to de-dauntifying an item is to absorb this fact:
棘手和令人生厭就是即時(shí)享樂猴子類固醇藥水并淋。 而且，簡(jiǎn)化并不會(huì)改變你的項(xiàng)目仍然是非常龐大且令人生畏的珍昨。 要徹底消除對(duì)這個(gè)項(xiàng)目的畏懼就要接受以下的事實(shí)：

A remarkable, glorious achievement is just what a long series of unremarkable, unglorious tasks looks like from far away.
杰出的成就是由一連串平凡而又不那么光鮮亮麗的任務(wù)組成的县耽。

No one “builds a house.” They lay one brick again and again and again and the end result is a house. Procrastinators are great visionaries—they love to fantasize about the beautiful mansion they will one day have built—but what they need to be are gritty construction workers, who methodically lay one brick after the other, day after day, without giving up, until a house is built.
沒有人一上來就“蓋房子”订咸。 他們一塊又一塊地砌磚，最終才建造了一所房子酬诀。 拖延者是有遠(yuǎn)見的偉大人士 —— 他們熱衷于幻想有朝一日美麗豪宅會(huì)竣工 —— 但他們更應(yīng)該當(dāng)堅(jiān)韌不拔的建筑工人，日復(fù)一日骆撇、有條不紊地鋪砌每一塊磚瞒御，不言放棄，直到房子蓋好神郊。

Nearly every big undertaking can be boiled down to a core unit of progress—its brick. A 45-minute gym visit is the brick of getting in great shape. A 30-minute practice session is the brick of becoming a great guitarist.
幾乎每一項(xiàng)重大任務(wù)都可以歸結(jié)為一個(gè)進(jìn)展的核心單元肴裙，即”磚塊“。 在健身房鍛煉45分鐘是保持健康的”磚塊“涌乳。 30分鐘的吉他練習(xí)是成為一名出色的吉他手的”磚塊“蜻懦。

The average day in a wannabe author’s week and a real author’s week looks almost the same. The real author writes a couple pages, laying a brick, and the wannabe author writes nothing. 98% of their day is otherwise identical. But a year later, the real author has a completed first draft of a book and the wannabe author has…nothing.
想成為作家的人和真正的作家的日常沒什么區(qū)別。真正的作家每天寫下幾頁(yè)夕晓，”砌好磚塊“宛乃， 而想成為作家的人則沒有。一天中其余98%的時(shí)間他們做的事情是完全一樣的蒸辆。 一年過后征炼，真正的作家已經(jīng)寫完了一本書的初稿，而想要成為作者的人……什么都沒有產(chǎn)出躬贡。

It’s all about the bricks.
”磚塊“的重要性不言而喻谆奥。

And the good news is, laying one brick isn’t daunting. But bricks do require scheduling. So the final step in planning is to make a Brick Timeline, which slots bricks into the calendar. The slots are non-negotiable and non-cancellable—after all, it’s your first priority and the thing that matters most to you, isn’t it? The most important date is the first one. You can’t start learning to code “in November.” But you can start learning to code on November 21st from 6:00 – 7:00pm.
好消息是，”砌好一塊磚“不難拂玻。 但是”砌磚“需要計(jì)劃酸些。 因此，計(jì)劃的最后一步是制作一份與日歷相結(jié)合的“砌磚時(shí)間軸”檐蚜。 你為”砌磚“留出的時(shí)間段既不能用來做別的事情也不能取消 —— 因?yàn)檫@是你的首要任務(wù)魄懂，在現(xiàn)階段對(duì)你尤其重要，不是嗎熬甚？ 最重要的日期是第一個(gè)逢渔。 你不能計(jì)劃說我要在“十一月”開始學(xué)習(xí)編程，而要說11月21日下午6:00-7:00乡括，我要開始學(xué)習(xí)編程肃廓。

Now you’re effectively planned—just follow the schedule and you’ll be a programmer. Only thing left is to do…
現(xiàn)在你已經(jīng)有一份有效的計(jì)劃書了 —— 遵照時(shí)間表的安排，就可以成為一名程序員诲泌。 剩下的部分就是執(zhí)行...

Doing 執(zhí)行

It’s not that procrastinators don’t like the conceptof doing. They look at the bricks on their calendar and they think, “Great, this will be fun.” And that’s because when they picture the moment in the future when they sit down and knock out a work session, they picture things without the presence of the Instant Gratification Monkey. Procrastinators’ visions of future scenarios never seem to include the monkey.
拖延癥患者不是不喜歡執(zhí)行盲赊。 他們會(huì)看著日歷上安排好的時(shí)間段，然后想：“太棒了敷扫，這會(huì)很有趣哀蘑〕闲叮” 因?yàn)楫?dāng)他們想象在未來某個(gè)時(shí)刻坐下來參加工作會(huì)議時(shí)，即時(shí)享樂猴子會(huì)不跳出來?yè)v亂绘迁。 拖延癥患者對(duì)未來情景的設(shè)想似乎從來沒有算上猴子合溺。

But when the actual moment arrives to begin that scheduled brick-laying, the procrastinator does what the procrastinator does best—he lets the monkey take over and ruin everything.
但是當(dāng)這一時(shí)刻來臨，拖延患者開始”砌磚“時(shí)缀台，再熟悉不過的一幕又會(huì)發(fā)生 —— 猴子跳出來接手并摧毀了拖延癥患者的一切努力棠赛。

And since we just stressed above that all achievement boils down to the ability to lay that one brick during that slot when it’s on your schedule, we seem to have isolated the core struggle here. Let’s examine this specific challenge of laying a single brick:
上文我們已經(jīng)把所有的成就有計(jì)劃地拆分成一塊塊“磚塊”，因此跟拖延癥的斗爭(zhēng)就變成了如何在安排好的時(shí)間里“砌好磚”膛腐。我們來看看一次“砌磚”時(shí)面臨的具體挑戰(zhàn)：

（從下到上：關(guān)鍵入口睛约；黑暗深林（手頭上的任務(wù)）；黑暗游樂園（充滿罪惡感的哲身、不恰當(dāng)?shù)耐鏄罚┍缋裕恍牧鳎婚_心樂園（心安理得的快樂））

So this diagram represents the challenge at hand anytime you take on a task, whether it’s making a PowerPoint for work, going on a jog, working on a script, or anything else you do in your life. The Critical Entrance is where you go to officially start work on the task, the Dark Woods are the process of actually doing the work, and once you finish, you’re rewarded by ending up in The Happy Playground—a place where you feel satisfaction and where leisure time is pleasant and rewarding because you got something hard done. You occasionally even end up super-engaged with what you’re working on and enter a state of Flow, where you’re so blissfully immersed in the task that you lose track of time.
上圖代表了你在執(zhí)行任務(wù)時(shí)面臨的挑戰(zhàn)勘天，包括因?yàn)楣ぷ餍枨笾谱鱌PT怔揩，慢跑，寫劇本還是生活中要做的任何其他事情误辑。 關(guān)鍵入口是你正式開始執(zhí)行任務(wù)的地方沧踏，黑暗深林是你實(shí)際執(zhí)行的過程，完成后你會(huì)在開心游樂園得到完成任務(wù)的回報(bào) —— 你辛苦工作掙來的心安理得的休閑時(shí)光巾钉。 有時(shí)候翘狱，你如此醉心于工作，進(jìn)入一種叫心流的狀態(tài)中砰苍。在心流中潦匈，你全身心地、幸福地沉浸在任務(wù)中赚导，以至于忘記了時(shí)間的流逝茬缩。

Those paths look something like this:
這種情況如下所示：

（從下往上：黑暗深林；黑暗游樂園吼旧；心流凰锡；開心游樂園）

Sounds pretty simple, right?
聽起來挺簡(jiǎn)單的，對(duì)吧圈暗？

Well unfortunately for procrastinators, they tend to miss out on both The Happy Playground and Flow.
不幸的是掂为，對(duì)于拖延癥患者來說，他們常常錯(cuò)過開心游樂園和心流员串。

For example, here’s a procrastinator that never even gets started on the task he’s supposed to do, because he never makes it through the Critical Entrance. Instead, he spends hours wallowing in The Dark Playground, hating himself:
比如說勇哗，有一個(gè)拖延癥患者，從未開始過他本來應(yīng)該做的任務(wù)寸齐，因?yàn)樗踔吝B關(guān)鍵入口都沒有通過欲诺。 相反抄谐，他在黑暗游樂園里一邊沉湎一邊厭惡自己了許久：

（從下往上：黑暗深林；黑暗游樂園扰法；心流蛹含；開心游樂園）

Here’s a procrastinator who gets started on the task, but she can’t stay focused, and she keeps taking long breaks to play on the internet and make food. She doesn’t end up finishing the task:
接下來是一個(gè)拖延癥患者，她已經(jīng)開始做任務(wù)了塞颁，但她無(wú)法集中精力挣惰，她會(huì)休息很長(zhǎng)時(shí)間，在互聯(lián)網(wǎng)上玩耍和做飯殴边。 最終她沒有完成任務(wù)：

（從下往上：黑暗深林；黑暗游樂園珍语；心流锤岸；開心游樂園）

Here’s a procrastinator who couldn’t bring himself to get started, even though a work deadline was approaching, and he spent hours in The Dark Playground, knowing the looming deadline was drawing near and he was only making his life harder by not starting. Eventually, the deadline got so close, the Panic Monster suddenly came roaring into the room, freaking him out and causing him to fly through the task to hit the deadline.
還是一個(gè)拖延癥患者，即使截止日期迫在眉睫板乙，他也無(wú)法讓自己開始任務(wù)是偷，他在黑暗游樂園待了好幾個(gè)小時(shí)，最后期限的步步逼近讓他更加難以進(jìn)入狀態(tài)募逞。 最終蛋铆，截止日期如此之近，恐慌怪獸突然咆哮著進(jìn)入房間放接，把他嚇得屁滾尿流刺啦，飛速完成了任務(wù)來趕上死線。

（從下往上：黑暗深林纠脾；百感交集公園玛瘸；黑暗游樂園；心流苟蹈；開心游樂園）

After he finishes, he feels decent because he accomplished something, but he’s also not that pleased because he knows he did an underwhelming job on the project because he had to rush so much, and he feels like he wasted most of his day procrastinating for no reason. This lands him in Mixed Feelings Park.
完成任務(wù)后糊渊，因?yàn)橛兴删停钟X得自己是個(gè)體面人了慧脱。但他并不高興渺绒，因?yàn)樗来掖颐γν瓿傻捻?xiàng)目其實(shí)做的很差勁，他覺得自己浪費(fèi)了大部分時(shí)間在拖延上菱鸥。 這使他最后到達(dá)了百感交集公園宗兼。

So if you’re a procrastinator, let’s look at what you need to do to get on the right path, one that will leave you much happier.
如果你也是一個(gè)拖延癥患者，一起來看一下怎樣做才能保持在正確的道路上采缚，一條會(huì)讓你更加快樂的道路针炉。

The first thing you must do is make it through the Critical Entrance. This means stopping whatever you’re doing when it’s time to begin the task, putting away all distractions, and getting started. It sounds simple, but this is the hardest part. This is where the Instant Gratification Monkey puts up his fiercest resistance:
第一件必須做的事就是進(jìn)入關(guān)鍵入口。 這意味著在開始任務(wù)時(shí)停下手中任何在做的事情扳抽，消除所有干擾篡帕，然后開始殖侵。 聽起來很簡(jiǎn)單，但這卻是最難的部分镰烧。 即時(shí)享樂猴子會(huì)在這一步劇烈抵抗：

（從上到下：歡迎來到關(guān)鍵入口拢军；黑暗游樂園；黑暗深林）

The monkey absolutely hates stopping something fun to start something hard, and this is where you need to be the strongest. If you can get started and force the monkey into the Dark Woods, you’ve broken a bit of his will.
猴子非常討厭停下有趣的事情去開始做一些需要努力的事情怔鳖，這也是你需要態(tài)度強(qiáng)硬的地方茉唉。 如果你可以在一開始把猴子逼進(jìn)黑暗深林，你就動(dòng)搖了他的意志结执。

Of course, he’s not going to give up anytime soon.
當(dāng)然度陆，猴子是不會(huì)輕易善罷甘休的。

The Dark Woods is where you are when you’re working. It’s not a fun place to be, and the Instant Gratification Monkey wants nothing to do with it. To make things harder, the Dark Woods is surrounded by the Dark Playground, one of the monkey’s favorite places, and since he can see how close it is, he’ll try as hard as he can to leave the Dark Woods.
黑暗深林是你專心工作的地方献幔。 這可不是一個(gè)有趣的地方懂傀，即時(shí)享樂猴子一點(diǎn)也不喜歡這里。 為了加大難度蜡感，黑暗深林被猴子最喜歡的黑暗游樂園包圍蹬蚁，猴子一看到黑暗游樂園那么近，就會(huì)使勁渾身解數(shù)逃離黑暗深林郑兴。

There will also be times when you bump into a tree — maybe the jog is taking you on an uphill street, maybe you need to use an Excel formula you don’t know, maybe that song you’re writing just isn’t coming together the way you thought it would — and this is when the monkey will make his boldest attempt at an escape.
就像是犀斋，有時(shí)候你會(huì)撞到樹上 —— 也許是慢跑的路程變成了上坡路，也許是一個(gè)未知的Excel公式情连，也許正在寫的歌不盡如人意 —— 這時(shí)候猴子就會(huì)拼命掙扎叽粹。

It makes no sense to leave the Dark Woods in favor of the Dark Playground—they’re both dark. They both suck to be in, but the big difference is the Dark Woods leads to happiness and the Dark Playground leads only to more misery. But the Instant Gratification Monkey isn’t logical and to him, the Dark Playground seems like much more fun.
離開黑暗深林去黑暗游樂園尋求慰藉是無(wú)意義的 —— 兩者同樣黑暗。 無(wú)論哪一個(gè)的滋味都不好受却舀，最大的不同是球榆，黑暗深林會(huì)帶來幸福，黑暗操場(chǎng)只能帶來更多痛苦禁筏。 但是即時(shí)享樂猴子不關(guān)心邏輯問題持钉，對(duì)他而言，黑暗游樂園似乎更有趣篱昔。

The good news is if you can power through a bit of the Dark Woods, something funny happens. Making progress on a task produces positive feelings of accomplishment and raises your self-esteem. The monkey gains his strength off of low self-esteem, and when you feel a jolt of self-satisfaction, the monkey finds a High Self-Esteem Banana in his path. It doesn’t quell his resistance entirely, but it goes a long way to distract him for a while, and you’ll find that the urge to procrastinate has diminished.
好消息是每强，如果你在黑暗深林中度過難關(guān)，有趣的事情就會(huì)發(fā)生州刽。 在任務(wù)上取得進(jìn)展會(huì)產(chǎn)生積極的成就感空执，并提高自尊心。 自尊心越低猴子的能力越強(qiáng)穗椅，當(dāng)你自滿自足時(shí)辨绊，猴子會(huì)在路上中找到一個(gè)”高自尊香蕉“。 這不能讓猴子完全放棄抵抗匹表，但是足夠分散他的注意力好一陣子了门坷，而且你發(fā)現(xiàn)拖延的欲望已經(jīng)減弱不少宣鄙。

猴子撿到香蕉

Then, if you continue along, something magical happens. Once you get 2/3 or 3/4 of the way through a task, especially if it’s going well, you start to feel great about things and suddenly, the end is in sight. This is a key tipping point—
然后，繼續(xù)前進(jìn)默蚌，一些神奇的事情就會(huì)發(fā)生冻晤。 一旦完成任務(wù)的2/3或3/4，特別是進(jìn)展順利的時(shí)候绸吸，你會(huì)開始享受任務(wù)鼻弧，然后突然之間，任務(wù)就做完了锦茁。 這是一個(gè)關(guān)鍵的臨界點(diǎn) ——

（從下往上：黑暗深林攘轩；黑暗游樂園；臨界點(diǎn)码俩；心流撑刺；開心游樂園）

The Tipping Point is important because it’s not just you who can smell the Happy Playground up ahead—the monkey can smell it too. The monkey doesn’t care if his instant gratification comes alongside you or at your expense, he just loves things that are easy and fun. Once you hit the Tipping Point, the monkey becomes more interested in getting to the Happy Playground than the Dark Playground. When this happens, you lose all impulse to procrastinate and now both you and the monkey are speeding toward the finish.
臨界點(diǎn)很重要，因?yàn)榇藭r(shí)不僅你可以聞到快樂游樂園近在遲尺 —— 猴子也能聞到握玛。 猴子不在乎他的即時(shí)滿足感對(duì)你有利還是有害，他只喜歡簡(jiǎn)單有趣的事情甫菠。 到達(dá)臨界點(diǎn)后挠铲，猴子對(duì)開心游樂園的興趣比黑暗游樂園大。這種情況下寂诱，你就失去了拖延的所有沖動(dòng)拂苹，和猴子一起加速前進(jìn)。

拖延患者和猴子齊頭并進(jìn)

Before you know it, you’re done, and you’re in the Happy Playground. Now, for the first time in a while, you and the monkey are a team. You both want to have fun, and it feels great because it’s earned. When you and the monkey are on a team, you’re almost always happy.
在不知不覺中痰洒，任務(wù)已經(jīng)完成了瓢棒，你也來到了快樂游樂園。 現(xiàn)在丘喻，你和猴子終于達(dá)成了長(zhǎng)時(shí)間以來首次的同一陣線脯宿。 你們倆都想玩得開心，這種賺來的快樂感覺棒極了泉粉。 當(dāng)你和猴子搭檔時(shí)连霉，你總是快樂的。

快樂游樂園

The other thing that might happen when you pass the Tipping Point, depending on the type of task and how well it’s going, is that you might start feeling fantastic about what you’re working on, so fantastic that continuing to work sounds like much more fun than stopping to do leisure activities. You’ve become obsessed with the task and you lose interest in basically everything else, including food and time—this is called Flow. Flow is not only a blissful feeling, it’s usually when you do great things.
當(dāng)你通過臨界點(diǎn)時(shí)嗡靡，還有一種情況會(huì)發(fā)生跺撼，根據(jù)任務(wù)的類型及其進(jìn)展情況，你可能會(huì)覺得正在做的事情“很奇妙”讨彼，奇妙到繼續(xù)工作聽起來比停下來參加玩耍更有趣歉井。 你已經(jīng)迷上了這項(xiàng)任務(wù)，并且對(duì)其他所有事物（包括食物和時(shí)間）都失去了興趣 —— 這就是心流哈误。 心流不僅是一種幸福的感覺哩至，還經(jīng)常預(yù)示著你在做偉大的事情躏嚎。

The monkey is just as addicted to the bliss as you are, and you two are again a team.
猴子和你一樣沉迷幸福，你倆又是一個(gè)團(tuán)隊(duì)了憨募。

心流

Fighting through to the Tipping Point is hard, but what makes procrastination so hard to beat is that the Instant Gratification Monkey has a terrible short-term memory—even if you wildly succeed on Monday, when you begin a task on Tuesday, the monkey has forgotten everything and will again resist entering the Dark Woods or working through them.
越過臨界點(diǎn)是很難的紧索，這也是拖延癥如此難纏的原因 —— 即時(shí)享樂猴子的記性很差，就算你在周一打敗拖延癥獲得大成功菜谣，周二開展工作時(shí)珠漂，猴子已經(jīng)把前一天的經(jīng)歷忘得干干凈凈，然后開始新一輪的抵抗了尾膊。

And that’s why persistence is such a critical component of success. Laying each brick yields an inner struggle—and in the end, your ability to win this very specific struggle and lay brick after brick, day after day, is what lies at the core of a procrastinator’s struggle to gain control over his world.
這就是為什么堅(jiān)持是成功的關(guān)鍵媳危。 砌下每一塊磚都會(huì)產(chǎn)生內(nèi)心的掙扎 —— 要贏下每一次挑戰(zhàn)，日復(fù)一日冈敛、一磚一瓦地鋪設(shè)待笑，這才是拖延癥患者為掌控自己的人生進(jìn)行的斗爭(zhēng)的核心。

So that’s what needs to happen—but if procrastination could be solved by reading a blog entry, it wouldn’t be such a large problem in so many people’s lives. There’s only one way to truly beat procrastination:
這就是戰(zhàn)勝拖延癥要做的事 —— 但是抓谴，如果讀讀一篇文章就能解決拖延癥暮蹂，那么拖延癥就不會(huì)是那么多人的生活中的一個(gè)大問題了。 真正克服拖延癥的方法只有一種：

You need to prove to yourself that you can do it.
你需要向自己證明你能行癌压。

You need to show yourself you can do it, not tell yourself. Things will change when you show yourself that they can. Until then, you won’t believe it, and nothing will change. Think of yourself like a basketball player on a cold streak. For basketball players, it’s all about confidence, and an ice cold shooter can tell himself 1000 times, “I’m a great shooter, I’m going to hit this next one,” but it’s not until he physically hits a shot that his confidence goes up and his touch comes back.
要向自己展示你能做到仰泻，只說不做是不算數(shù)的。當(dāng)你讓自己看到你能行時(shí)一切的意義都不一樣了滩届。直到那之前集侯，你不會(huì)相信，更不會(huì)有事情會(huì)因此發(fā)生變化帜消。把自己想象成一個(gè)沒有手感的籃球運(yùn)動(dòng)員棠枉。 對(duì)籃球運(yùn)動(dòng)員而言，自信心就是一切泡挺，他可以告訴自己1000次：“我是一名出色的神射手辈讶，下一個(gè)球就會(huì)中÷γǎ”但直到他把球投進(jìn)籃筐荞估，他才能信心暴漲，找回手感稚新。

So how do you start hitting shots?
如何一步步打敗拖延癥呢勘伺？

1) Try to internalize the fact that everything you do is a choice. 嘗試接受事實(shí)，你所做的一切都是你的選擇褂删。

Start by thinking about the terms we’ve used in these posts, and if they resonated with you, write them down. Part of the reason I assigned terms to so many of these feelings or phenomena—the Instant Gratification Monkey, the Rational Decision-Maker, the Panic Monster, the Dark Playground, Ickiness, Bricks, the Critical Entrance, the Dark Woods, the Tipping Point, the Happy Playground, Flow, your Storyline—is that terms help you clarify the reality of the choices you’re making. It helps expose bad choices and highlights when it’s most critical to make good ones.
首先來理一下我們?cè)谖恼轮杏眠^的術(shù)語(yǔ)飞醉，如果任何一個(gè)引起你的共鳴，寫下來。我把這些和拖延癥相關(guān)的感覺或現(xiàn)象歸結(jié)成術(shù)語(yǔ) —— 即時(shí)享 樂猴子缅帘，理性決策者轴术，恐慌怪物派歌，黑暗游樂園憋活，棘手任務(wù)，磚塊仍秤，關(guān)鍵入口失暂，黑暗深林彼宠，臨界點(diǎn) ，快樂游樂園弟塞，心流凭峡，故事線 —— 一部分原因是術(shù)語(yǔ)可以幫助你認(rèn)清做出的選擇的真實(shí)意義。 這有助于揭露那些錯(cuò)誤的選擇决记，和在關(guān)鍵時(shí)刻做出好的選擇摧冀。

2) Create methods to help you defeat the monkey. 找到幫助你打敗猴子的方法。

Some possible methods:
一些可能有用的方法：

• Solicit external support by telling one or more friends or family members about a goal you’re trying to accomplish and asking them to hold you to it. If that’s hard for whatever reason, email it to me—I’m a stranger (contact@waitbutwhy.com)—and just typing out a goal and sending it to a real person can help make it more real. (Some experts argue that telling people in your life about a goal can be counterproductive, so this depends on your particular situation.)

• 通過把你要實(shí)現(xiàn)的目標(biāo)告訴朋友或家人系宫，并要求他們監(jiān)督你完成索昂，尋求外部支持。 如果出于某種原因你很難和身邊的人分享你的扩借，請(qǐng)將其通過電子郵件發(fā)送給我-我是一個(gè)陌生人（原作者的郵箱：contact@waitbutwhy.com）-只需輸入目標(biāo)并將其發(fā)送給真實(shí)的人椒惨，就可以使它變得更加真實(shí)。 （一些專家認(rèn)為往枷，告訴生活中的目標(biāo)可能會(huì)適得其反，因此這取決于您的具體情況凄杯。）
  
  

• Create a Panic Monster if there’s not already one in place—if you’re trying to finish an album, schedule a performance for a few months from now, book a space, and send out an invitation to a group of people.

• 如果你還沒有自己的恐慌怪獸错洁，那就創(chuàng)建一個(gè) —— 不管是要完成一張專輯，安排一場(chǎng)幾個(gè)月后的演出戒突，預(yù)定場(chǎng)地屯碴，還是要給一群人發(fā)邀請(qǐng)信。
  
  

• If you really want to start a business, quitting your job makes the Panic Monster your new roommate.

• 如果你真心想創(chuàng)業(yè)膊存，辭職就能馬上讓恐慌怪獸成為你的新室友导而。
  
  

• If you’re trying to write a consistent blog, put “new post every Tuesday” at the top of the page…

• 如果你想長(zhǎng)期運(yùn)營(yíng)一個(gè)博客，在博客最上方寫“每周二更新”...
  
  

• Leave post-it notes for yourself, reminding you to make good choices.

• 給自己留便簽條隔崎，時(shí)刻提醒你要做明智的選擇今艺。
  
  

• Set an alarm to remind yourself to start a task, or to remind you of the stakes.

• 給任務(wù)設(shè)個(gè)提醒鬧鐘，或者只是提醒你再不開始會(huì)有潛在的風(fēng)險(xiǎn)爵卒。
  
  

• Minimize distractions by all means necessary. If TV’s a huge problem, sell your TV. If the internet’s a huge problem, get a second computer for work that has Wifi disabled, and turn your phone on Airplane Mode during work sessions.

• 盡可能減少干擾虚缎。如果電視是你分心，賣掉電視钓株。如果網(wǎng)絡(luò)的花花世界是個(gè)問題实牡，用沒有網(wǎng)絡(luò)的電腦專門工作陌僵，在工作時(shí)間把手機(jī)調(diào)成飛行模式。
  
  

• Lock yourself into something—put down a non-refundable deposit for lessons or a membership.

• 給自己定下束縛條件 —— 買無(wú)法退款的課程或者會(huì)員卡创坞。
  
  

And if the methods you set up aren’t working, change them. Set a reminder for a month from now that says, “Have things improved? If not, change my methods.”
如果所有的辦法都不管用碗短，那就換一套。設(shè)置一個(gè)提醒题涨，一個(gè)月后問自己“情況是否有所改善偎谁？ 如果沒有，改變現(xiàn)在的方法携栋〈疃埽”

3) Aim for slow, steady progress—Storylines are rewritten one page at a time.
3) 爭(zhēng)取緩慢穩(wěn)定的進(jìn)步 —— 羅馬不是一天建成的，故事線一次只能重寫一頁(yè)婉支。

In the same way a great achievement happens unglorious brick by unglorious brick, a deeply-engrained habit like procrastination doesn’t change all at once, it changes one modest improvement at a time. Remember, this is all about showing yourself you can do it, so the key isn’t to be perfect, but to simply improve. The author who writes one page a day has written a book after a year. The procrastinator who gets slightly better every week is a totally changed person a year later.
同樣地鸯隅，偉大的成就是由一塊又一塊不起眼的磚塊堆砌而成的，拖延癥這樣一個(gè)根深蒂固的習(xí)慣向挖，并不能一下子改正過來蝌以，而是一步步的改變的。 記住何之，這一切都是為了向自己展示自己可以做到的跟畅，所以關(guān)鍵詞不是完美，而是改善溶推。 每天寫一頁(yè)的作者一年后寫完了一本書徊件。 每周都有進(jìn)步的拖延癥患者在一年后就變成了一個(gè)全然不同的人。

So don’t think about going from A to Z—just start with A to B. Change the Storyline from “I procrastinate on every hard task I do” to “Once a week, I do a hard task without procrastinating.” If you can do that, you’ve started a trend. I’m still a wretched procrastinator, but I’m definitely better than I was last year, so I feel hopeful about the future.
不要考慮從頭到尾要怎么做 —— 只考慮下一步就夠了蒜危。把故事線從“我總在困難的任務(wù)上拖延”變成“每周虱痕，我都完成一個(gè)困難任務(wù)”。但你開始這樣做辐赞，

Why do I think about this topic so much, and why did I just write a 3,500-word blog post on it?
為什么我總在思考這個(gè)話題部翘，為什么我要寫一篇3,500字的長(zhǎng)文來說這個(gè)事？

Because defeating procrastination is the same thing as gaining control over your own life. So much of what makes people happy or unhappy—their level of fulfillment and satisfaction, their self-esteem, the regrets they carry with them, the amount of free time they have to dedicate to their relationships—is severely affected by procrastination. So it’s worthy of being taken dead seriously, and the time to start improving is now.
因?yàn)閼?zhàn)勝拖延癥就是奪回你人生的控制權(quán)响委。使人們開心或不開心的種種因素 —— 成就感和滿意度新思，自尊心，放不下的懊悔赘风，在人際關(guān)系上花的時(shí)間 —— 都會(huì)被拖延癥嚴(yán)重影響夹囚。 因此拖延癥值得被拿出十二分精神認(rèn)真對(duì)待，現(xiàn)在就要開始改正邀窃。

本文轉(zhuǎn)載于 How to Beat Procrastination （November 6, 2013）