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1. Take time to discover what your anxiety is really about
1. 花时间弄清楚焦虑所在
Think about why you feel the way you do when you are putting things off. Is it because you are afraid of rejection or failure? Could it actually be that you are afraid of success? Does your procrastinating make you feel safe? Dig deep into what the root cause is of your procrastination so you can move on to the next tip.
拖延之时，想想自己为何会产生这种感觉。是因为你害怕被拒、害怕失败吗？还是因为你害怕成功？拖延会让你感到安全吗？深入挖掘拖延症的根本原因后，接着看第二条建议吧。
2. Change your mindset
2. 改变心态
Once you have figured out what it is that is keeping you from doing the things you need to do, you can find ways to change the way you think. If you know that you are afraid it will not be good enough, then you can change your thinking about what would make it "good enough."
一旦弄清楚自己为何拖延必须要做的事情后，你就能找到方法改变自己的思考方式。如果你知道自己是在担心结果会不尽如人意，那你就应该转换思路，思索怎么样才能让它'尽人意'。
This is tricky, but you will have to practice thinking this way and doing it in order for it to stick. If you are worried about what might happen if you do it wrong, then change your thinking to ask yourself, "what if I do it right?"
这有点棘手，但你需要按这种方式练习并坚持下去。如果你担心做错事的后果，那就转换思路，问问自己"如果做对了呢？"
3. Break the cycle
3. 打破循环
The cycle begins with you procrastinating. That leads to feelings of guilt, which in turn, leads to anxiety about what will happen next. Finally, the anxiety turns into feelings of powerlessness, which then goes back to fear and then doing nothing at all.
拖延开始后，会产生一系列循环反应。拖延导致内疚感，内疚感又会让你对接下来将会发生的事情感到焦虑。最终，焦虑感会化为无力感，从而又回到担心受怕的初始状态，最终导致一无所获。
Where can you break the cycle? Of course, the most obvious place would be at the procrastination stage, but what about breaking the cycle at feeling guilty? Ask yourself what can you do instead of feeling guilty? Then, do it, or the cycle will continue.
该从何处打破循环呢？答案当然很明显，从拖延阶段开始打破，但如果从内疚感阶段打破循环又会如何？问问自己，除了感到内疚你还能做些什么？有了答案之后就赶紧行动，否则循环还会继续下去。
4. Gather all the information you need to do it
4. 收集行动所需的所有信息
If your fear is based on not having enough information, then you will want to get the information you need to complete the task you are putting off. If you need to learn something new to accomplish that, then do it. Do not let your lack of knowledge hold you back.
如果您的恐惧是由于信息不足所致，那就该收集所需的所有信息，完成你所推迟的工作。如果你需要学习一些新知识才能完成这项任务，那就去做吧！不要让缺乏知识拖了后腿。
5. Eliminate a stress factor
5. 消除压力因素
I know, that is not easy, but it is not impossible either. Write down all the things that cause you stress and eliminate them.
我知道，这并非易事，但也绝非不可能。写下导致压力的所有原因，然后一一消除。
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