克服学校拖延症的建议
by伊丽莎白·普雷斯顿
5分钟阅读
而一些研究估计高达 87%的高中生和大学生 engage in some degree of procrastination, it is ultimately a habit that can 阻碍学业成功，减少心理上的快乐，而引起 身体的痛苦—including increased fatigue, headaches, anxiety, and depression.
Here are some tips for procrastination that will help students learn how 专注 and stop procrastinating.
找出拖延症的原因
拖延症是一个问题的症状. This means that you need to identify what is causing the procrastination before you can figure out a solution that will work long-term.
通常，拖延症是 不是因为懒惰. 而, student procrastination is frequently symptomatic of a student feeling exhausted, 过度劳累, 担心失败或者害怕受到批评.
Procrastination can also be the result of a student being confused about the work. 也许他们 不明白 方向. Or maybe they don’t know where to begin on an assignment because it seems overwhelming or confusing.
Being aware of the “why” behind procrastination will help you learn how to get yourself to stop procrastinating.
把任务分成可管理的小块
把一项任务分解成 小的、可管理的块 can help to deemphasize the work’s magnitude and make it feel less intimidating and anxiety-inducing, which will help your student focus and stop procrastinating.
If the task is to write a five-page paper and a student feels as if they need to complete the paper all at once, then the enormity of that paper can feel crushing to a student. However, if the student breaks down that paper into ideas or paragraphs (i.e., write two paragraphs at a time or tackle a particular idea), then it can feel much more manageable.
同样的原则也适用于最后期限. 而不是 of focusing on the final deadline, break up the assignment into 多个期限. 例如, if your student is assigned to read three chapters of biology to study for their test by a certain date, then encourage them to work backwards and give themselves 多个期限 by which to have the reading done. Maybe they can have the first chapter read two weeks before the test, the second chapter read a week-and-a-half before the test, and then the third chapter read one week before the test.
估计完成任务的时间，然后计划
Be realistic about how long completing each assignment is going to take. Write that estimation next to each assignment and then schedule times to complete these tasks. This will help your student be realistic about their workload.
学生甚至可能想要写出 时间估计 for each of the steps necessary to complete their assignments.
例如, 如果你的学生有研究论文要交, 接下来的步骤就是研究, 大纲, 起草文件, 并进行修改/校对. 也许调查要花三个小时, 提纲要花两个小时, 写引言需要20分钟(记住, 我们把大任务分解成小步骤), writing about the first aspect of the paper will take two hours, writing about the second aspect will take another two hours, 写结论需要30分钟, and then making revisions and proofreading the paper will take one hour.
Now that they have the estimated time for each step, they can 计划和安排时间 to complete these tasks while taking into account their other commitments as well as when they are 最有成效的 在白天.
优先级的任务
Encourage your student to work on the assignment that is due the soonest and focus on that one task instead of trying to tackle all their deadlines at once.
例如, if they have a science project due in two weeks but a Spanish test in two days, then they might not want to worry about the science project right now. 而不是, prioritize tasks by focusing on the Spanish test only and then tackling the science project after the test will help them 专注 and stop procrastinating.
也, 因为他们会优先处理任务, they should write down what they need to do on a piece of paper or in a planner and 把任务划掉 当它们完成时. 在一天结束的时候, they will be able to see how much they have accomplished and what they have left to do.
使用奖励系统，休息一下
有一个 奖励系统 can make seemingly boring tasks have meaning for students.
例如, 如果学生对数学作业感到厌烦, then instilling a 奖励系统 can make doing the math assignment feel “worth it” and can motivate the student to complete the assignment in order to receive the reward.
The reward can be something tangible but can also be a break from the work. So, 例如, if a student works for 30 minutes on their math assignment, then they can reward themselves by doing something they enjoy for 15 minutes.
有一个 奖励系统 will ultimately give your student’s brain the necessary rest for them to stay motivated, 专注, 不要再拖延了. You can create a 奖励系统 that suits their interests and schedule, or you can try out different work-break techniques such as the 番茄汤技术.
尝试不同的技巧, work-break组合, 组织工具, 和时间表，找到最适合你的学生. Even changing up their current routine or environment could help shake them out of the cycle to stop procrastinating.
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