8## Overcoming Procrastination: How do I get over my bad habit of procrastination?克服拖延症：我要怎样摆脱我拖延的坏习惯?
I was a very bad Procrastinator for a very long time, until I really understood the basics of why I procrastinate.
In order to understand why you procrastinate, first you should have a strong desire to eliminate procrastination in your life and following the methods mentioned below will be helpful.
我是一个长期严重拖延症患者，直到我真正理解了我拖延的基本原理。
为了搞清楚你为何拖延，首先你必须有非常强烈的愿望去消除你生活中得拖延症，下面提到的这些方法会有所帮助：
I. Track down your everyday activity
When I first started writing down the list of activities that I do everyday, it felt like a waste of time. But later while analyzing the one month data I clearly understood why I don’t have enough time to do the necessary activities and it narrowed down to the bad habits that i had created over time.
I was spending most of my time in Facebook and was affected by the “Chain-clicking curse” where watching a video from Facebook will lead to YouTube in-turn to Twitter to see the trend and it goes on and on into loads of unnecessary browsing wasting your precious time
1. 跟踪你的日常活动
当我第一次开始写下我日常活动的清单，感觉这记录就是在浪费时间。但是后来当我分析一个月的数据时，我清晰地意识到为什么我没有时间去做必要的事情，这都归结于我过去养成的坏习惯。
我花了大多数时间在Facebook上面，而且会受到“点击链条的咒语”：在Facebook上面的一个视频会把我引导都YouTube上面，再到Twitter看看时事，如此反复，大量不必要的浏览浪费了你宝贵的时间。
II. Understanding why we procrastinate
We procrastinate because of the habits that we create over time. When we work some random thought strikes our mind, it might be as simple as,where to go for the next vacation?
and I go to online to check details of it. It doesn’t stop there, then to Facebook to see where my friends went and something else catches up my eyes and the clicks goes endlessly.
2. 理解我们为什么拖延
我们拖延是因为我们过去养成了坏习惯。当我们工作的时候，一些随机的想法会在我们脑海里横空出世，像这样一个很简单的问题 “下一个假期要去哪里玩？”, 我会上网查查详细信息。但是却不会在此停下来，会继续去Facebook看看我的朋友们都去了哪里，然后一些其他的东西抓住了我的眼球，不停的浏览下去。
III. How we create Habits
I have been following this routine every day which let me do overtime to complete my work and had no time for the essential things in life. All of these made sense to me when I read the Power of habit by Charles Duhigg.
Understanding the basic of habit was big help to me. I starts with a cue/Signal in my case it was the random thought and my routine was to search about it and reward that I get is leaving a stressful work for that moment/satisfaction by answering my random thought which sucks my time endlessly leaving only a very short period of time to do the necessary.
3. 习惯怎么养成的
我每天都按照惯性行为过，这使我去加班完成我的工作而没有时间去做生命中必要的事情。当我读了Charles Duhigg的Power of habit,一切都恍然大悟。
理解了习惯的基本原理帮了我的大忙。我开始使用 触发信号（Cue/signal）就是那些突发的想法，然后我的习惯性行为（Routine）就会去回应，得到的奖励就是离开紧张的工作一小会，满足一下我突发的想法，这就导致了我无止境的离开却只花一小段时间做必要的工作。
Now the trick it to replace the bad routine with a good routine which will lead to greater productivity in life, which could be understood by looking at how runners reward themselves
Here the cue is the Running shoe and it lets you to the routine of running which was created over time, running leads to the reward which is sense of accomplishment on completing a run also satisfying the Endorphin craving that you get by looking at the running shoe
现在提高生活效率的技巧就是用好的习惯替换掉原来坏得习惯，这可以通过跑者是如何奖励他们自己的来理解：
这里的触发信号就是跑鞋，跑鞋激发了你过去慢慢养成的跑步习惯行为，跑步带来的奖励是完成跑步的成就感，也是满足了看到跑鞋的时候对脑内啡的渴望
IV. How I cured myself by changing my routine
- Keeping myself distraction free
- Turn off internet: Most of my work doesn’t need internet so turned off my WiFi whenever i work
- Note pad: Whenever some random thoughts strike rather than searching it online I started recording them down in a small note and researched about them later
- Setting Time limits: Started setting a duration to complete my work which helped me to focus more on my work, Even had set time on socializing with my colleagues spending not more than 5 minutes on unnecessary talks
4. 怎么通过改变习惯行为来触发自己
- 让自己远离注意力分散源头
- 关掉互联网：我的大部分工作不需要互联网，所以当我工作的时候关掉WiFi
- 添加To-do list：当突发奇想时，不是去动手搜索执行，而是把这些想法记录下来，以后再去做。
- 设置时间限制：设置一个时段去完成我的工作会帮助我集中注意在握的工作上面，即使是设置了时间去和同事social，也不要花超过5mins在无聊的话题上面。
- Sustaining the habits
- Tracking your activities: Its quite tough for me to write every activity now and then, so I spent half an hour every day before sleeping to write down the activities of the whole day splitting into hourly activities and do a quick analysis on where to improve next day. It looks something like this:
9:00 - 10:00 : Forecast Meeting 10:00 - 11:00 : Project#1 - Prepared the procedure - Prioritizing activities for tomorrow: This summary helps me in prioritizing the activities that i should be concentrating more tomorrow and I write down top 3 things that should be completed tomorrow
- Monthly and Quarterly Review: then I started analyzing my monthly and quarterly data’s to continuously improve my productivity
- 坚持习惯
- 记录跟踪你的日常活动：时刻记录每天的生活对自己太狠了，所以我每天在睡前花半个小时去写下整天的活动，按小时记录，然后做一个快速的分析去提高第二天的效率，如下所示：
9:00 - 10:00 : Forecast Meeting 10:00 - 11:00 : Project#1 - Prepared the procedure - 优先考虑一下明天的活动：这份小结帮我优先考虑明天我需要关注的事情，会把头3件需要完成的事情写下来。
- 月度和季度回顾：然后我开始分析我的阅读和季度数据，持续地提高我的效率。
The methods mentioned above worked perfectly for me and I started finding more time to do the necessary things in life. Hope it will be useful for you as well, Let me know if it was helpful. :)
上面提到的方法对我很有效，我开始有更多的时间在握的生命中去做有意义的事情。希望这个对你也有所帮助，让我知道是否对你有用。
