Some people may wonder why procrastination advice seems to never work for them and if there is a deeper issue at hand. Well, for 20 percent of the population who are chronic procrastinators, it is a serious problem that needs to be addressed.
一些人會(huì)覺得治療拖延癥的方法對(duì)他們總是不起作用，會(huì)不會(huì)癥結(jié)不在這里。其實(shí)，20%的人都有拖拉的毛病，這個(gè)問題值得好好討論一下。

Surround yourself with doers: It's healthy for a chronic procrastinator to surround herself with people who are likely to do things. It'll be a good influence on those with a tendency to delay tasks.
和有執(zhí)行力的人在一起：對(duì)拖延癥患者來說，和愿意做事的人多相處是很有裨益的。這會(huì)給他們施加正面力量。

Just take a small step at a time：For example, if you're supposed to write an essay, start with a few paragraphs, and if that's too much for you, resolve to write just one. If that's still overwhelming, stick to a couple of sentences or even a few words.
每次做一小步：比如，如果你要寫論文，先寫幾個(gè)段落，如果你覺得完成幾個(gè)段落對(duì)你來說量太多，那就先寫一個(gè)段落。如果這樣還不能完成，可以先寫幾個(gè)句子，甚至是幾個(gè)單詞。

Set up a reward system: People like to do things they enjoy doing. Rewarding yourself with something you enjoy after you complete something that you've been dreading to do. For example, reward yourself with half an hour of Desperate Housewives after doing laundry.
建立獎(jiǎng)勵(lì)機(jī)制：人們總是會(huì)做他們喜歡做的事，在你完成某件事后可以獎(jiǎng)勵(lì)下自己。比如，洗完臟衣服后可以看半小時(shí)的《絕望主婦》犒勞下。

Public posting: Because procrastinators care so much about how others view them, they are more likely to do tasks when they publicly announce it. Then when you've completed it, let everyone know that you've done what you set out to do. The "likes" and congratulatory tweets will feel very satisfying.
公眾監(jiān)督：拖延癥患者很介意別人對(duì)他們的看法，所以如果別人都知道他們最近在忙什么，他們會(huì)因?yàn)轭櫦懊孀颖M快完成。當(dāng)做好事情后，讓每個(gè)人都知道你的成果。微博上的“頂”和鼓勵(lì)的話會(huì)讓他們很有滿足感。