1.Be honest with yourself and admit that you're putting off stuff that really needs to be done.
對自己誠實，承認自己正在推遲真正需要做的事情。
知識積累：
- be honest with sb 與某人坦誠
- put off sth 推遲某事
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?
試著找出你拖延的原因。是不是因為你不喜歡它，它讓你感到焦慮，你不理解它，它讓你感到壓抑，還是因為自己沒有條理的原因？
知識積累：
- try to do sth 嘗試做某事
- figure out sth 找出...
- create anxiety 導致焦慮
3.Decide to break the habit of procrastination by deliberately rewarding yourself for doing something you're rather not do.
決定通過刻意獎勵自己的方式鼓勵自己去做一些自己不願意做的事，以打破拖延的習慣。
知識積累：
- decide to do sth 決定做某事
- break the habit of (doing) sth 打破...的習慣
- reward sb for doing sth 獎勵某人做某事
4.Make a pact with a friend where you deliberately and regularly encourage each other, and hold each other accountable.
與朋友達成協議，相互鼓勵，相互監督。
知識積累：
- hold each other accountable 相互監督；互相問責
- hold sb accountable for sth 讓某人為某事負責
- encourage each other 相互鼓勵
- learn form each other 互相學習
- encourage sb to do sth 鼓勵某人做某事
- make a pact with sb 與某人約法三章
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) .
坐下來詳細地想一想，如果你不做你需要做的事，可能帶來的所有後果。實在地想一想，如果繼續拖延，6個月後，一年以後，五年以後，自己的人生會是怎麼樣的。是你可以接受的嗎？是你想要的生活嗎？
知識點：
- sit down 坐下
- in detail 詳細地
- think about sth 思考某事
- be brutally honest, 坦誠地
- look like 看起來像
- a year from now 一年以後
- continue to do sth 繼續做某事
6.Decide to break large tasks down into smaller, more achievable tasks, and then tackle thesee smaller tasks at a time.
把大任務分解成更容易實現的小任務，然後依次完成這些小任務。
知識積累：
- break ...down into ...把...分解成...
- tackle the task 處理任務
- 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.
意識到自己的進步，並肯定讚揚自己所做出的這些改變。儘管這很難，但是還是要試著不斷做出改變。
知識積累：
- praise sb for doing sth 因為...而表揚某人
- even if 即使
