1.Be honest with yourself and admit that you're putting off stuff that really needs to be done.
对自己诚实，承认自己正在推迟真正需要做的事情。
知识积累：
- be honest with sb 与某人坦诚
- put off sth 推迟某事
2.Try to figure out why you're procrastinating. Is it because you don't like it, it creates anxiety, you don't understand it, it feels overwhelming, you're disorganised?
试着找出你拖延的原因。是不是因为你不喜欢它，它让你感到焦虑，你不理解它，它让你感到压抑，还是因为自己没有条理的原因？
知识积累：
- try to do sth 尝试做某事
- figure out sth 找出...
- create anxiety 导致焦虑
3.Decide to break the habit of procrastination by deliberately rewarding yourself for doing something you're rather not do.
决定通过刻意奖励自己的方式鼓励自己去做一些自己不愿意做的事，以打破拖延的习惯。
知识积累：
- decide to do sth 决定做某事
- break the habit of (doing) sth 打破...的习惯
- reward sb for doing sth 奖励某人做某事
4.Make a pact with a friend where you deliberately and regularly encourage each other, and hold each other accountable.
与朋友达成协议，相互鼓励，相互监督。
知识积累：
- hold each other accountable 相互监督；互相问责
- hold sb accountable for sth 让某人为某事负责
- encourage each other 相互鼓励
- learn form each other 互相学习
- encourage sb to do sth 鼓励某人做某事
- make a pact with sb 与某人约法三章
5.Sit down and think, in detail, about all the likely consequences of not doing what needs to be done. Be brutally honest, and try and picture what your life is going to look like 6 months, a year and five years from now (if you continue to procrastinate) .
坐下来详细地想一想，如果你不做你需要做的事，可能带来的所有后果。实在地想一想，如果继续拖延，6个月后，一年以后，五年以后，自己的人生会是怎么样的。是你可以接受的吗？是你想要的生活吗？
知识点：
- sit down 坐下
- in detail 详细地
- think about sth 思考某事
- be brutally honest, 坦诚地
- look like 看起来像
- a year from now 一年以后
- continue to do sth 继续做某事
6.Decide to break large tasks down into smaller, more achievable tasks, and then tackle thesee smaller tasks at a time.
把大任务分解成更容易实现的小任务，然后依次完成这些小任务。
知识积累：
- break ...down into ...把...分解成...
- tackle the task 处理任务
- at a time 依次
7.Recognise your progress, and affirm and praise yourself for making these changes —— and doing things differently, even though it's hard.
意识到自己的进步，并肯定赞扬自己所做出的这些改变。尽管这很难，但是还是要试着不断做出改变。
知识积累：
- praise sb for doing sth 因为...而表扬某人
- even if 即使
