First, break down your task into smaller bite sized pieces. Smaller tasks are less daunting,

首先，將你的任務分解成更小的片段。較小的任務不那麼令人生畏。

easier to plan for within a busy schedule, and you can overcome the activation energy

在繁忙的日程中更容易計劃，你可以克服激活能量的問題。

of getting started. And we all know getting started is the hardest part.

的開始。我們都知道開始是最困難的部分。

Second, set the bar low. Set the goal to something that is easily attainable, which helps build

第二，把標準定得低一點。將目標設定為容易實現的東西，這有助於建立

positive momentum and a habit. When it becomes an automatic habit, procrastination is no

積極的勢頭和一種習慣。當它成為一種自動的習慣時，拖延就不再是

longer a problem.

不再是一個問題。

Third, hack pleasure from the experience. If you're studying, give yourself a small

第三，從體驗中砍掉快樂。如果你在學習，給自己一個小小的

reward upon task completion, or listen to instrumental music while working. Check out

任務完成後給予獎勵，或在工作時聽器樂演奏。請看

my favorites on my Spotify Study Playlist.

我的Spotify學習播放列表中的最愛。

Fourth, use Parkinson's law to your advantage, which states that work expands to fill the

第四，利用帕金森定律的優勢，該定律指出，工作擴大以填補

time allotted to it. Use time constraints to increase efficiency. Allot too much time

分配給它的時間。利用時間限制來提高效率。撥出過多的時間

and you'll be wasteful – allot too little time and you'll find yourself stressed and

而你會浪費 - 分配的時間太少，你會發現自己的壓力和

not any more productive. Finding the sweet spot is where the magic happens.

沒有任何更多的生產力。找到甜蜜的地方是神奇發生的地方。

And fifth, be deliberate with your study environment. The biggest obstacles in you procrastinating

第五，要慎重對待你的學習環境。你拖延的最大障礙是

are your distractions. Willpower isn't the answer – environmental optimization is.

是你的分心。意志力並不是答案--環境優化才是。