Everyone's guilty of procrastinating at some point in their lives.

每個人在一生中都會有拖延症。

You can look and feel busy while cleverly avoiding the tasks that really matter.

你可以在看起來和感覺上都很忙的同時，巧妙地迴避真正重要的任務。

And when you look at the untouched items at the bottom of your to-do list, you can't help but feel a little disappointed with yourself.

看著待辦事項清單最下面的未完成項目，你不禁對自己感到有些失望。

Sometimes, it's not a bad thing, but it can become a deadly foe if we let it take control of our daily routines and habits.

有時，這並不是一件壞事，但如果我們讓它控制了我們的日常生活和習慣，它就會成為致命的敵人。

So, how do you beat procrastination?

那麼，如何戰勝拖延症呢？

Here are four simple and practical tips you can try to eliminate it once and for all.

以下是四個簡單實用的小竅門，你可以試著一勞永逸地消除它。

1. Visualize the rewards. There's nothing quite like imagining the sweet taste of victory.

一，想象收穫。沒有什麼比想象勝利的甜蜜滋味更美妙了。

Often, one of the biggest reasons why you procrastinate is because you forget why you need to do the tasks in the first place.

通常情況下，拖延的最大原因之一是你忘記了當初為什麼要做這些事情。

Take a step back and visualize how amazing it feels to get things done.

退後一步，想象一下把事情做好的感覺有多棒。

In fact, an interesting study done by Stanford University found that people are more likely to save for their future retirement if they're shown digitally aged photographs of themselves.

事實上，斯坦福大學的一項有趣研究發現，如果給人們看自己的數碼老照片，他們更有可能為自己未來的退休生活儲蓄。

Why?

為什麼？

Because it makes their future selves feel more real, making the future benefits of saving also feel more impactful.

因為這讓他們覺得未來的自己更真實，也讓他們覺得儲蓄的未來收益更有影響力。

Take a moment to paint a vivid mental picture of the benefits of doing your tasks, and before you know it, you might just feel the extra surge of motivation to get things done.

花點時間在腦海中生動地描繪一下完成任務的好處，不知不覺中，你可能就會感覺到完成任務的額外動力。

2. Visualize the downsides. Alternatively, you can also visualize the downsides of not doing something.

二，將壞處可視化。或者，你也可以將不做某事的壞處可視化。

Imagine the grave cost of inaction.

試想，不採取行動的代價是多麼嚴重。

What's the hidden cost of not doing the tasks you're supposed to do?

不做你應該做的事情的隱性成本是什麼？

Suppose you find yourself putting off writing that book you've always wanted to write, or maybe you make excuses for not doing that morning run.

假如你發現自己一直想寫的那本書遲遲沒有動筆，或者你找藉口不去晨跑。

You tell yourself that you can do it tomorrow or the day after.

你告訴自己，明天或後天就能做到。

Take a moment to think about the downside of putting it off and realize that the cost of inaction is so great.

花點時間想想拖延的壞處，意識到不作為的代價是如此之大。

Leverage both the powers of visualizing the rewards as well as picturing the downsides to gain an edge over procrastination.

利用想象回報和想象弊端這兩種力量，來戰勝拖延症。

3. Identify the first step. Often, the hardest task is getting started.

三，確定第一步。通常，最難的任務就是開始。

You'd be surprised by how much you can get done once you've taken the first step.

一旦邁出了第一步，你會驚訝地發現自己可以做很多事情。

To make things easier, identify the first step you need to take.

為了讓事情變得簡單，請確定你需要採取的第一步。

It can be as simple as getting your gym bag or turning on your laptop.

這可以很簡單，比如拿上你的健身包或打開你的筆記本電腦。

Remember, make the first step as simple as possible.

記住，第一步要儘可能簡單。

By taking the first step, you're building momentum to help you push the boulder over the hill.

邁出第一步，你就在蓄勢待發，幫助你把巨石推過山丘。

4. Just do it. Want to know the secret to beat procrastination?

四，做就對了。想知道戰勝拖延症的祕訣嗎？

Just do it.

做就是了。

Motivation is not the cause of action.

動機不是行動的原因。

It is the byproduct of action.

它是行動的副產品。

If you think motivation is the cause of action, then you're going to wait to be motivated before you ever do something.

如果你認為動機是行動的原因，那麼你就會在做事之前等待動機。

But if you realize that it's the byproduct of your action, then you'll start doing something and then guess what?

但如果你意識到這是你行動的副產品，那麼你就會開始行動，然後你猜怎麼著？

Motivation will come up and zap you, making you feel good for doing that task.

動力會油然而生，讓你覺得做這件事很有成就感。

If you feel like procrastinating, count 1, 2, 3, and just do it.

如果你想拖延時間，就數一、二、三，然後就去做。

Comment below one thing you learned from today's video.

在下方評論你從今天的影片中學到的一件事。

Thanks for watching!

感謝觀看！