How I Beat Procrastination

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1. 01How I Beat Procrastination

   Hi, everyone. For years, my favorite words were "I'll do it later." Today, I want to talk about my biggest bad habit, procrastination, and how I finally got it under control.

   大家好。很多年来，我最常说的一句话就是“我等一下再做”。今天，我想谈谈我最大的坏习惯——拖延，以及我最后是怎么把它控制住的。

2. 02The Problem

   Here's what my problem looked like. I always started my homework late at night, just before the deadline. I felt stressed all the time, and my work was never as good as it could be.

   我的问题是这样的。我总是在深夜、截止时间快到的时候才开始写作业。我一直都很有压力，作业也从来没有达到我应有的水平。

3. 03Why I Put Things Off

   When I thought about it, I found two main reasons why I put things off. First, big tasks felt too scary to start. Second, my phone was always next to me, so it was easy to get distracted.

   仔细想想，我发现自己拖延主要有两个原因。第一，大任务让我害怕得不敢开始。第二，手机总是在我身边，所以很容易分心。

4. 04Solution 1: Make Tasks Smaller

   My first solution was to make tasks smaller. Instead of "write an essay," my goal became "write one paragraph." Small tasks are much easier to start.

   我的第一个办法是把任务变小。我的目标不再是“写一篇论文”，而是“写一个段落”。小任务开始起来容易得多。

5. 05Solution 2: The Pomodoro Technique

   My second solution was the Pomodoro Technique, a method created by Francesco Cirillo. You work for twenty-five minutes, then take a five-minute break, and repeat. During work time, my phone stays in another room.

   我的第二个办法是番茄工作法，这是弗朗切斯科·西里洛发明的一种方法。先工作二十五分钟，然后休息五分钟，再重复。工作的时候，我把手机放在另一个房间。

   Source: Francesco Cirillo, The Pomodoro Technique

6. 06The Results

   The results surprised me. I felt much less stressed, my grades went up, and I actually had more free time, because I wasn't wasting hours feeling guilty.

   结果让我很惊讶。我的压力小了很多，成绩提高了，而且空闲时间反而变多了，因为我不再浪费好几个小时去自责。

7. 07Conclusion

   To wrap up, procrastination isn't about being lazy. It's often about fear and distraction. Start small, put your phone away, and give it a try this week. Thank you.

   最后总结一下，拖延并不是因为懒惰，往往是因为害怕和分心。从小事做起，把手机收起来，这个星期就试试看吧。谢谢大家。