如果你拖延了一個項目，先做一個項目

我們所有的任務都會被延后和延后，但實際完成的任務並不像我們預料的那麼糟糕。有時戰勝拖延僅僅是克服最初的障礙。

不要強迫自己一下子完成整個任務，而要專注於第一件事。

從思考任務和你對它的抵抗開始，然後找到一個你願意承諾的時間段。你能專注於這項任務一小時嗎？30分鐘怎麼樣？

把時間花在不讓你抗拒開始的事情上。然後找出你所能做到的最低限度——寫幾段，讀幾頁，或者什麼都不會讓你回到拖拉的作法。

一旦開始，任務就會變得更容易管理。做某件事，即使是很小的事情，也意味著你會繼續處理它，這會使你以後更有可能重新開始工作。

If You’re Procrastinating on a Project, Do the First Piece of It

We all have tasks that we put off and put off, but actually accomplishing them is rarely as bad as we expect. Sometimes beating procrastination is about just getting over the initial hurdle.

Instead of forcing yourself to tackle the entire task at once, focus on the first piece of it.

Start by thinking about the task and your resistance to it, and then find a time period that you’d be willing to commit.

Could you focus on the task for an hour? What about 30 minutes? Shorten the amount of time to something that doesn’t make you resist getting started. Then figure out the bare minimum you can do — writing a few paragraphs, reading a few pages, or whatever won’t make you return to your procrastinating ways.

Once you begin, the task will seem much more manageable. Working on something, even in small pieces, means you’ll continue to process it, which makes you more likely to resume the work later on. 

不要讓壓力導致錯誤的决定

當你處於壓力之下時，很難清晰地思考。你的血壓和心跳加快，腎上腺素和皮質醇充斥你的身體，你的求生本能會影響你的决定。

為了避免在壓力下做出錯誤的决定，注意你的身體症狀。

我們都有一個內在的“瞭望台”來幫助我們監控我們的反應。進入你大腦的那一部分，尋找身體的感覺或情緒，這表明你的壓力正在上升：你的胃緊繃，或焦慮或恐慌的感覺。

通過注意這些反應，你可以避免魯莽行事。例如，當你收到一封討厭的郵件，你發現你很生氣，你可以暫緩回復直到你冷靜下來。

在行動之前，用你的“注意”來識別這些衝動。通過監測身體對它的反應來管理你的壓力。

Don’t Let Stress Lead to Bad Decisions

It’s hard to think clearly when you’re under stress. Your blood pressure and heart rate rise, adrenaline and cortisol flood your body, and your survival instincts kick in — all of which interfere with decision making.

To avoid making bad decisions when you’re stressed, pay careful attention to your physical symptoms.

We all have an inner “lookout” that helps us monitor our reactions.

Tap into that part of your mind and look for physical sensations or emotions that indicate your stress level is rising: a tightness in your stomach or a feeling of anxiety or panic.

By noticing these reactions, you can hold yourself back from acting rashly.

For example, when you get an annoying email, and you notice that you’re irritated, you can hold off on replying until you’ve calmed down. Use your “lookout” to recognize these impulses before you act on them. Manage your stress by monitoring your body’s reactions to it.