"Procrastination", such as the flu outbreak, teaches you how to beat it

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1. Establish an operational goal (observed, specific, but specific), rather than a vague and abstract goal.

No: I want to stop the delay

Instead, I will clean and tidy up my garage before March 13, September 1.

2. Set a pragmatic goal. Do not start from a trivial matter. Instead of being too idealistic, You must select a target that is acceptable to the minimum extent.

No: I will never delay it!

Instead, I spend an hour learning mathematics every day.

3. Break down your goals into short and specific mini targets. Each mini-goal is easier to achieve than a large one, and a small goal can be accumulated into a large one.

No: I plan to write the report.

Instead, it will take me half an hour to design the table tonight. Tomorrow I will spend another half an hour filling in the data, and the next day I will write the report based on that data for an hour.

4. Treat time in reality (rather than in accordance with your own wishes. Q: How long will this task actually take me? How much time can I spend?

No: I have enough time to do this tomorrow.

Instead, I 'd better take a look at my calendar and see when I can start. The last time it took me more time than I expected.

5. Just start! Don't try to finish the whole thing at once. Every time you take a small step.

Remember: the journey of a thousand miles begins with a single step.

No: I have to finish my work as soon as I sit down.

But: What is the first action I can take?

6. Use the following 15 minutes. You can endure everything for 15 minutes. You can only finish one thing in 15 minutes. Therefore, what you do within 15 minutes is quite meaningful.

No: I only have 15 minutes. Why bother?

But: in the next 15 minutes, which part of the incident can I start?

7. Prepare for difficulties and setbacks. Do not give up when you encounter the first (or second or third) difficulty. Difficulty is just a problem that you need to solve. It is not a reflection of your personal value or ability.

No: the professor is not in the office, so I cannot write a thesis. I want to see a movie.

However: although the professor is absent, I can list the paper outline before he returns.

8. If possible, assign the task (or even discard it !). Are you the only person who can do this? Is it really necessary to do this?

Remember: no one can do anything-you too.

No: I am the only one who can do this well.

Instead, I will find a suitable person to do this, so that I can do more important things.

9. Protect your time. Learn how to say no. Do not do additional or unnecessary things.

In order to engage in important transactions, you can decide to ignore "urgent" things.

No: I must be responsive to anyone who needs me.

But: at work, I don't have to answer the phone. I will watch the message and call back after I finish the task.

10. Pay attention to your excuses. Do not habitually use excuses to delay, but think of it as a signal for another 15 minutes. Or use your excuse as a reward for completing a step.

No: I am tired (depressed/hungry/very busy/very tired, and so on). I will do it later.

However, I am tired, so I will only spend 15 minutes writing reports. Then I will take a nap.

11. reward you for your progress along the way. Focus the rewards on your efforts, not the results. Be careful. Either way of thinking: You can say that the cup is half empty, or that it is half full.

Remember: even taking a small step is a step forward.

No: I don't feel wrong unless I finish it all.

However, I have already taken several steps and I am working very hard. Now I plan to watch a movie.

12. Think of delay as a signal. Stop and ask yourself, "What information does the delay send to me ?"

No: I'm procrastinating. I hate myself.

But: I'm procrastinating again. How do I feel? What does it mean? What can I learn from it?

Remember: you can make your own choices. You can delay or take action.

Even when you are uncomfortable, you can still act.

Past history cannot determine what you want to do now.

You can get happiness from learning, growing, and challenging yourself.

You don't have to wait until perfection to feel valuable.