学习帮——教你怎样克服容易拖延的习惯!_派派后花园

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[校园职场] 学习帮——教你怎样克服容易拖延的习惯!

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amay987

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有一种习惯叫拖延,有了这种习惯,你便会把事情拖到最后一分钟才会去完成,它会是你生活和工作中最大的一个问题。错失机会,工作狂乱,压力巨大,自暴自弃,怨天尤人,充满罪恶感,这些只是拖延的其中一些病症。这篇文章将探讨拖延症的根本原因,并给你提供一些实用的工具来克服拖延。

用“想做”代替“必须做”

首先,“我绝对必须去做某件事”这种想法是拖延症的一个主要原因。当你对自己说必须去做某件事的时候,你就在暗示自己你是被强迫去做那件事的。那么你自然就会有愤恨和极不情愿的感觉。这时,你就会把拖延作为远离这种痛苦的防卫工具。如果你所拖延的工作有个时间期限,那么当期限逼近,而工作还没开始,这项任务原本带来的痛苦又会被更大的痛苦所代替。

解决第一个思想障碍的办法是:认识到并接受你不用做任何自己不想做的事情。就算可能会有严重的后果,你也有选择的自由。没有人强迫你用目前的方式工作。是你所做过的所有决定把你带到了今天这样一个状态。如果你不喜欢这样的自己,那就大胆地去开始做出不同的决定,那么随之而来的就是新结果。还有,要知道你不是在每个方面都有拖延这个坏毛病的。就算是最差的拖延者都会有某些他们从不拖延的地方。比方说你从不会错过最喜欢的电视节目,或者你每天总能抽出时间登陆你最喜欢的论坛。任何情况下你都有选择的自由。所以,如果你推迟了某件你觉得“必须做”的工作,请记住,这条路是你自己选的。如果你选择“想做”一件事,那么拖延的可能性就很可能会降低。

用“开始”代替“结束”

其次,总把必须完成的工作想得很大很困难实际上会让你推迟这个工作。当你总把注意力集中在完成一项看不到前景的工作时,你就会产生一种被任务压倒的感觉。于是你就把这种痛苦与这项任务联系在一起,尽可能地延迟这项任务。如果你对自己说,“今天我必须把税给交了,”或者“我必须完成这个报告”,你就很可能会有压迫感,从而推迟工作。

解决办法是:别总想着要去完成整个工作,就想着先开始完成这项工作的一小部分。用“我现在能先做一点什么呢?”代替“我要怎么完成这个任务?”只要你迈出足够多次的一小步,那么积跬步终至千里。比方说你想把车库清理干净,要是想到你得自己一个人完成这么巨大的一个工程,那种压迫感马上就会把你打得毫无还击之力,你自然就会把这事推后了。所以你应该问问自己,怎么能完成这项任务的一小部分呢?带个小本子到你的车库,写下一些10分钟就能很快完成的小任务来减轻这项任务负担,扔掉一些大件垃圾之类的。不用着急去完成什么效果显著的工作,关心自己现在能做的事就行。如果你这样重复足够多次,那最终将剩下整个大任务的最后一小块,也就是说这个巨大的工程就要完成啦。

用“人无完人”代替“完美主义”

第三种导致拖延的错误思想就是完美主义。一次就要把工作做到完美这种想法会阻碍你开始这项工作。老想着要把工作做到最好,导致的结果就是产生压力,接着你又会把这压力与任务联系在一起,从而条件反射地逃避任务。最终,你就会以拖延工作到最后一分钟告终,就是到了那最后一分钟你才会为自己找到一条出路。现在已经没有时间去把工作做到完美了,所以你摆脱了困境,因为你可以对自己“如果有更多的时间我是可以完美地完成工作的”。但是,如果一项任务没有具体的时间期限,那么完美主义就会让你无限期的推迟下去。没开始一项工作的时候你永远都想把它做到最好。难道不是完美主义阻碍了你么?

解决完美主义的方法是:允许自己做个正常人。你用过什么都能做成的软件么?我怀疑哦。要知道今天完成不完美的工作比无限期拖延完美的工作强得多。完美主义与把整个任务想得太大也密切相关。别老想着要完美地完成整个大工作,想着先走出不完美的第一步就行。比方说,你想写一篇5000字的文章,那就从100字的初稿开始。比这段的文字还来得少呢。

用“一定有的玩”代替“失去乐趣”

第四个思想障碍是认为去完成任务就会失去很多乐趣。也就是说你认为开始一项工作会耗去生活中许多的娱乐时间。为了完成工作,你就得中断你的其他生活么?你是不是会对自己说“我得‘与世隔绝’,长时间工作,不见家人,也不能有时间娱乐”?这好像一点都不激励人心哦,然而许多人在尝试强迫自己开始工作的时候就是这么想的。想像自己很长一段时间独自一人长时间地工作,远离欢乐,这绝对是导致拖延的重大原因。

要想解决这个问题就得做相反的事。首先保证自己的娱乐时间,然后围绕定好的娱乐时间来制定自己的工作计划。这么做听起来好像只会有反作用,不过这种相反的心理状态真的可以很好的起到作用哦。事先决定好每周要分配给家庭,娱乐,运动,社交,和个人爱好的时间。保证有充足的时间留给你最喜欢的休闲活动。接着限制好每周的工作时间。任何一个领域的顶级人物比起那些工作狂都是度更多的假,工作更短的时间。把你的工作时间当成是稀有资源而不是个吞没生活其他方面的无法控制的怪兽,你就会感觉平衡多了,而工作的时候你也会更加得专注,更加有效率。大部分人的每周最佳工作时间长度是40-45个小时。工作更长时间只会对你的效率和动力产生反作用,导致实际产出的减少。如果你只允许自己一周工作几个小时会怎么样呢?如果我告诉你“你这周只能工作10个小时”会怎么样呢?你那种被剥夺欢乐的感觉就会反过来了。这时,你不是感觉工作夺取了你的休闲时间,而是感觉你被剥夺了工作时间;你会说“我想工作”,而不是“我想玩”;你想要工作的动力会慢慢增长,而拖延的毛病也就消失无踪。

不过我还是强烈推荐一周至少休息上一天,什么工作也不做。这样能能给自己好好地充电,渴望开始即将到来的一周。保证一周一天休息日能增加你工作的动力,减少拖延的可能性。如果你知道明天就是休息日,那就更不愿意去推迟任务,因为你可不想毁了奢侈的休息日。如果你老想着每天都得工作,而工作又是没完没了的,你就总会总对自己说“我必须工作”。于是你的大脑就会利用拖延来保证你的生活中的娱乐时间。

利用“时间箱”

对于那些已经拖上一阵子的工作,我推荐使用时间箱方法开始这些工作。首先,选择一小部分只要花上30分钟的工作。接着给自己选择一个完成这30分钟工作之后马上获得的奖励。只要你认真工作上30分钟就一定能获得奖励,不用管是否取得了成果。给自己的奖励可以是看看你最喜欢的电视节目,看部电影,好好的吃上一顿或吃点零食,和朋友出去,散个步,或者做任何你觉得快乐的事情。因为你将要工作的时间十分短暂,所以你的注意力便会转移到即将得到的奖励而不是工作的困难上。无论这项工作是多么的让你讨厌,只要有那么一份大奖在等着你,那就不可能熬不过那30分钟。

当你利用时间箱来完成任务的时候,你会发现一些有趣的事情。你很可能发现在那30分钟以后你依然继续工作。就算是个很艰难的工作,你也会投入其中, 想要继续做下去。当你意识到的时候,你已经工作了1个小时甚至好几个小时了。当然,你仍然能得到你的奖励,所以你知道无论什么时候停下工作,你都能享受这份大奖。一旦开始行动,你的注意力就会从忧虑工作的困难转移到完成正在进行的一部分工作。

当你决定停止工作的时候,那就好好享受事先给自己选择的奖励吧。接着再计划另一个30分钟和这30分钟之后给自己的奖赏。这样能帮助你给工作添加越来越多的乐趣,因为你知道只要努力之后就能马上获得奖赏。给自己一个长远而不确定的奖励远没有即时的短期奖赏来的有效。只要投入时间就给自己奖励,这样你就会更渴望再次回到工作中,直到最后完成工作为止。关于时间箱还有一篇文章专门介绍,如果有兴趣可以看看。

写出篇文章就是上述所有方法的很好例证。如果没有这些方法,我肯定就会对自己说“我要完成这篇2000字的文章,它一定要很完美。”然后一拖再拖。但我用到了这些方法,首先,我让自己记住我没有必须要写出什么东西;我有写与不写的自由。接着我认识到我有充足的时间去很好地完成这项工作,我也不需要做到那么完美,因为只要早点开始写,到时候我就有足够的时间来修改文章。我还告诉自己,只要我保持开始做小任务,最后总能完成大任务。写这篇文章之前,我并没有选好话题,所以我用时间箱方法来完成话题的选择,吃晚饭就是我的奖赏。我知道工作30分钟以后就有好吃的了,当时我的肚子已经开始咕咕叫了,所以晚饭对我来说是一个很好的动力。选出“克服拖延”这个话题就花了我几分钟时间,剩下的时间我就用来写下一些思想,列个粗糙的提纲。当30分钟结束的时候,我就停下来享受我的晚餐,还真是感觉这顿晚饭是我自己赚回来的。

第二天早晨,我使用了同样的30分钟时间箱方法,不过这回把奖品换成了早餐。谁知道我工作得太入神,过了90分钟发现自己还在不停地写。我知道什么时候停下来都可以,我的奖品也在等着我,但是已经克服了那股开始工作的惰性以后,继续工作便成了一重自然的趋势。事实上我把拖延问题倒了个,持续工作却拖延享乐。最终结果是我提前完成了这篇文章,还享受了一顿美味的早餐。

我希望这篇文章能帮你找到拖延的真正原因,了解如何去克服拖延,认识到拖延是因为把某种形式的痛苦与不快乐与所要完成的工作联系在一起所产生的。克服拖延的方法就是减少开始工作的痛苦,增加开始工作的快乐,这样就能克服惰性,产生积极的前冲力。只要你一次次得开始一项工作,那么最终都能完成。



玄妙天使

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-人生苦短 必须性感-
举报 只看该作者 沙发   发表于: 2009-05-13 0
记得都是对换过来。

比如以前老师说。

用考试的心态对学习;用学习的心态对待考试。

这样学得认真考得轻松丫。(*^__^*) 嘻嘻……
想念.

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举报 只看该作者 板凳   发表于: 2009-05-13 0
- -稀里糊涂。顶
zaqwsxxswqaz

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DNF有G才有动力
举报 只看该作者 地板   发表于: 2009-05-15 0
个人觉的蛮有用的
深夜沉沦.

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举报 只看该作者 4楼  发表于: 2009-05-16 0
帮你编辑啊
无私贡献

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广东3区~大枪--专业抢SF
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一句话`看自己
mbkmbk

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努力学习,认真生活,珍惜机会。
举报 只看该作者 6楼  发表于: 2009-07-23 0
嗯,见仁见智吧
为了目标努力奋斗!
梦悦小a

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金玉王朝等完结。。凤于九天等完结。。
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— (夏恋天使) 请注意版规,不能顶2011年以前的老帖子,违者删除回复扣分。 (2011-02-09 11:05) —
各人不同 看卡吧

一 入腐门深似海,从此良知是路人
疯狂的小牛

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组织啊!组织
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想先收起来,明天看
(呵呵,玩笑)
伊然°

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配偶: 烟沙°
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这是我的痛
绯色年华

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时光无痕,记忆又能走多远呢。
举报 只看该作者 10楼  发表于: 2014-05-10 0
喜欢这篇文章呢^_^
Michelle4d2a

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谢谢分享~(≧▽≦)/~啦啦啦   
kbs00700721

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