Who wouldn't get anxious?! So to get rid of the anxiety, you convince yourself that ‘there's still plenty of time” and that you will “get it done perfectly tomorrow” and turn to Facebook or cleaning out your closets. This inability to imagine the process is one of the biggest problems faced by those of us who struggle with procrastination.
谁不会焦虑？所以为了克服焦虑，你就用“仍然还有大量时间”来宽慰自己，觉得“留到明天就可以圆满完成”然后转到脸书上，或者去打扫你的壁橱。构思不到事情的步骤，这就是我们这些拖延症患者所面临的最大问题。
So what's the solution? Simple:
所以要怎样解决呢？很简单：
1. Write down the smaller tasks under each project and select the first small task.
1.写下每个项目的步骤，然后从首要的小步骤着手。
2. Then, make a pre-decision about what you will do when you feel frustrated or a distraction beckons. A pre-decision has the “If X, then Y formula”.
2.接着，在你觉得沮丧或者分心时，预先决定你要去做的事情。做这个预先决定有一个“如果....，那么....”公式。
For example, “If I feel anxious or frustrated, then I will remind myself to just focus on this one small piece and not the entire forest” OR “If I begin to doodle or think of calling my friend, then I will call my friend and ask him to help me stay on track” etc;
例如，“如果我感到焦虑或沮丧，那么我就要提醒自己专注在一小块事情上，而非整片森林。”或者，“如果我开始涂鸦或者想打电话给朋友，那么我就要请他帮我坚持到底”等等。
Only you know what your usual distractions are and so you can make “If X, then Y” pre-decisions that are uniquelydesigned for you.
你只有了解了平常影响你的事物，才能够写出“如果...那么...”的公式来预先决定，这可是为你量身订造的公式。
I used this technique to lose 20 pounds in the last few months. My main problem is resisting a temptation to eat desserts. I allow myself to eat one yummy dessert a week. When my mind asks for it any other time, I have a pre-decision that goes like this “If my mind makes me crave a dessert during the week, I will imagine that dessert morphing into a pound of fat in front of my eyes”.Trust me, it worked.
我用这个方法在过去短短几个月里就减掉了20磅。我主要的挑战是要抵抗甜点的诱惑。那我只允许自己每周吃一次美味的甜品。其余时间想吃的时候，我就会做个“预先决策”，像这样“如果我内心在工作日里渴望甜点，那么我就会幻想糖分在我眼前转化为脂肪的景象。”相信我，这个方法起作用了。
The trick here is to have made this pre-decision ahead of time (writing it down is even better) so that you can do it automatically without having to thinkwhen you are hit by distraction or temptation.
有个技巧就是提前做出“预先决策”（写下来会更好），所以当你被干扰或者克制不住时，你就会不由自主地做出决定。
Every decision point in your life is like a road diverging in the woods. By learning to imagine the process and having a plan to deal with obstacles, you can beat procrastination and choose the road that unleashes your full potential.
每一个决策点就像通往森林的岔路。一旦你学会了构思每件事情的步骤，懂得有计划性地处理问题，你就能够彻底摆脱拖延症，最终走向释放自身所有潜力的道路。