如何克服拖延症？

Mark Manson: So there’s two ways to approach procrastination like ending procrastination or ending distraction. One is, you need to manipulate your environment. Procrastination is just anxiety. There is something very important in your life and because it’s important, it scares you and because it scares you, you naturally find other things to do and focus on.

有两种方法可以解决拖延症这个问题：停止拖延或者摆脱分心的事物。其中有一条就是你得掌控你的环境。拖延症仅仅是一种焦虑。在你生活中有一些重要的事情，因为重要，所以你害怕，而因为害怕，你就会想做其他事情来转移注意力。

Remove your phone like don’t even bring your phone or turn it off. Maybe if you’re not working online, disconnect the Internet or download one of those apps that blocks a bunch of websites and social media and things like that. Basically, set up your workspace so that your brain doesn’t even have a chance to move somewhere else.

现在拿开你的手机，或者拿着手机，但是要关机。可能你不上网，或者下一些可以屏蔽网页和社交媒体的app也会有用。原则就是，调整你的工作环境，让你的大脑没有机会想其他事情。

The next thing to do is, I always advise "bring the scale down." So one thing that people do when they get nervous about something is, they blow it up in their heads. So let’s say, I’m nervous about writing a book. If I’m thinking in my head, in terms of like, "Okay, this thing’s got to be like 400 pages and it’s going to be this massive thing with all the stuff going on and all these cool stories."

接下来要做的事情，我经常给的建议是“目标定的小点儿”人们经常会感到紧张的事情是什么呢？就是一件事集中爆发的时候。这么说吧，如果我脑子里一直在想，现在还有400页书要写，要写这么多书，要想那么多好的故事，这真是一个大工程。

Like, if I’m trying to hold all that in my head at the same time, I’m going to drive myself crazy. I’m going to be terrified because I’m basically asking my brain to comprehend and focus on this massive thing, that is probably going to take years.

如果我脑海中一直想着这件事情，那绝对会让我抓狂。我将会非常恐慌，因为我这是要让我的大脑理解并专注于如此庞大的事情，甚至有可能花费数年时间。

What’s actually way more valuable is simply sitting down and being like, "Okay, what’s a really good paragraph I can write here?" And just taking it paragraph by paragraph and not worrying about the big picture, actually trying to ignore the big picture a little bit in the short-term.

正确的做法应该是坐下来，然后想，现在我能写什么要不错的片段呢。然后一篇一篇写，不用担心总体工作量，试着先忘掉总体工作量。

And when you are able to chunk things down like that, they become —they feel way more manageable like anybody can write a paragraph or anybody can write a sentence. And so, once you start making that your goal, it’s much easier to get the momentum going.