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摆脱拖延习惯 真实简单实用

朋友,也许你会为文章标题所吸引,但是点击标题后你的第一反应也许是“我先收藏起来,以后再读它。”

但是,请不要这样做。舍去此刻想要做其他事情的强烈冲动,现在就开始把它读完。

拖延的本质,实际上是对自身很高甚至不切实际的期望,我们一直想以后再做,但是那种压抑的焦虑感和对自己不满意的感觉也并不令人愉快,因为我们定的目标太大,太高。因此,最好的办法是将高度降低——不要对自己的结果太高的要求,认真完成就好。由于我们的天资和其它能力的限制,也许即使我们竭尽全力也无法像某些出众人物一样做得那么好;但不管怎么样,绝大多数情况下,尽力的结果都会比我们不去努力要来得好得多,不是吗?

下面有一个有趣的方法,大家不妨共勉,例如她将一篇论文拖了几个月之久都不愿开写,她的心理师让她不要管好坏,以她可以写出的最差的论文为目标写一篇出来作为试验。作者照做了,然后惊讶地发现她写出来的“最差”的文章竟然挺让自己满意的,感觉稍做修改就可以交给导师过目了。当然,有时写出来的初稿和论文要求还是有差距的,比如要求12页但初稿只有5页。这种情况下作者就用了心理师教她的另一个方法:每次工作一个小时,目标是让论文多一页,同样以“最差”为目标。这个方法实际就是大大降低了拖延者做事的心理成本和负担,相当于把“木板”放到了“地面”上。不妨一试。

人的完美倾向,严重点就是完美主义,在拖延中也起了很大作用。当我想起幼时的远大理想并希望为之努力时,我只要想起我的同学中无处不在的“牛人”,便会觉得自己已经浪费了太多时间;而且别人现在不仅比我强得多,更因为他自身的优势而占有了比我更好的资源,所以我现在即使努力估计也赶不上他了,更别提什么远大的理想了,于是就又开始了拖延。

好好阅读下面的经验,但它将为你省下无数的时间

直入正题,请尝试下面的方法:

1、分辨出今天你要做的最重要的事情。

2、决定只做这件事的一小部分——它只花费你一分钟,甚至30秒钟。开始去做这件事是此刻这世上最重要的事情。

3、将所有的干扰清除。将所有的电子设备关闭。将所有的程序关闭。这里只剩下你和你的任务。

4、坐下来,然后专注于开始去做。并不是要做完整个任务,而仅仅是开始去做。

5、当你内心有强烈的冲动想要转换去做另一件事的时候,一定要保持警惕。或许你想要查看Email,QQ,旺旺或者是你喜欢的网站。也许你想要玩游戏,打电话或者做另一件事。要注意到你的这些强烈的冲动与欲望。观望这些在你脑中盘旋的欲望与冲动,但仍旧坐在那里不动,然后舍去它们。这些冲动就像一阵密集的波一样,仅仅让它们过去吧。

6、观望内心产生的放弃做这件事的想法。同样地,舍去这些看似合理的想法。仅仅让它过去。

另外附录一点,战胜拖延,追根究底,还是要改变自己的思维方式。这并不容易,但不是不可能。改变思维方式,尤其是改变潜意识,最重要的是要改变自我对话的方式。下面是一些自我对话的tips(括号里是要丢弃的自我对话方式):

1.我选择/我想要…… (vs.我必须/我一定得……)

2.这个任务我可以每次做一小步 (vs.这个任务太大了)

3.我今天要开始做…… (vs.我今天必须完成……)

4.我也可以是平凡人(vs.我必须完美/出类拔萃)

5.我一定要休息娱乐/休息娱乐是正常生活的一部分 (vs.我没空休息娱乐/休息娱乐就是偷懒)

现在,从一小步开始,越小越好。

开始去做,剩下的自会完成,相信我,开始吧。

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