居家学习自律有妙招，拖延学习如何应对

• 日期：2022-05-30 15:37:40
• 浏览量：
• 复制链接

居家学习自律有妙招，拖延学习如何应对

居家学习，没有了老师和同学面对面的课堂氛围，一些同学在不知不觉中放飞了自我。

Studying at home, without the face-to-face class atmosphere, can make some students gradually lose their academic discipline.

“这个作业一点头绪都没有，写不出来，后天才截止，今天就先放着吧”

“我本来只想再刷五分钟手机就开始写作业，没想到一转眼半个多小时过去了！反正已经玩了这么久了，那就明天再写这个作业吧。”

“快考试了，我一直想留点时间复习，但是到现在还没怎么开始……”

"I don't have a clue about this assignment at all. Since it's due the day after tomorrow, I will just leave it for today."

 "I plan to use my phone for another five minutes and start doing my homework after that. Before I noticed it, more than half an hour has gone by. Since I've played for so long, I'll just find another time to finish this homework tomorrow."

"The exams are coming. I've always wanted to arrange some time to review, but so far, I haven't started yet..."

同学们，以上的情形你有没有“中招”？

Dear students, have you had similar experiences recently?

大多数人都有拖延的表现，只是各人程度不同。轻度拖延对学习和生活的影响可能不大。然而，当学业拖延变得严重时，学习经常不能按计划完成，对学习的控制感降低，从而导致消极思维和无力感的产生；同时事情不断往后拖延，会让自己一直处于焦虑和紧张状态中，造成情绪和专注力的内耗，进一步影响学习的状态和效率。

Most people procrastinate, but to varying degrees. Mild procrastination may have little impact on study and life. However, when academic procrastination becomes serious, one is often unable to complete academic tasks as planned and the sense of control over learning decreases, which leads to negative thinking and a sense of powerlessness. At the same time, the delaying of tasks results in a state of anxiety and tension, which consumes a lot of emotions and attention, thus further affecting the efficiency of learning.

如何从学业拖延的状态中走出来呢？

So how to deal with academic procrastination?

让我们一起来看一看应对拖延、提高学习效率的妙招吧。

Now let’s take a look at some tips for dealing with procrastination and improving your academic efficiency.

1制定精确的时间规划，并认真按计划执行

Make a precise time plan for tasks and stick to the plan

把要做的学习内容列成任务清单，按照紧急重要四象限法则来排列任务顺序，并明确每一项任务的时间。一天的任务数量保持适中，避免任务量过多无法完成导致心理负担增加。比较困难的学习内容，可以进一步细化为分步的小任务，明确每一步任务的时间。在任务逐一完成之后，可以给自己一些奖励。

Make a list of tasks, and arrange the order of tasks according to the urgent-important matrix, and specify the time for each task. The number of tasks in a day should be kept moderate to avoid the increase of psychological burden caused by failing to complete the long list of to-do tasks. If some tasks are difficult, they can be further refined into step-by-step smaller tasks. After completing the tasks one by one, you can give yourself some rewards.

2在家设立学习区，以此减少环境中的干扰因素

Establish study area at home to reduce distractions in the environment

学习区不放置与学习无关的用品；保持学习区的环境安静、舒适；书桌上学习用品摆放干净整洁，在学习时段尽量不离开座位。如果手机对学习造成较多干扰，就在进入学习区之后把手机关机或开启飞行模式。

Do not put items unrelated to study in the study area; keep the environment of the study area quiet and comfortable; always arrange the study supplies on the desk in a clean and tidy way and try not to leave the seat during study time. If your mobile phone interrupts your studying often, you can turn off the mobile phone or switch it to the airplane mode in your study area.

3番茄时钟法，助力时间管理更自律

Use Pomodoro Technique to manage your time

准备好你的任务清单，在接下来的25分钟内专注于第一个任务，期间不做任何和该任务无关的事，到时间时钟响起，短暂休息5分钟，继续下一个25+5的番茄时钟，直到任务都完成为止。为了防止过度疲劳，在3-4个番茄钟之后，可以多休息一会儿，调整好身体状态再继续。

Prepare your to-do list, focus on the first task for 25 minutes, during which you will do nothing unrelated to the task. When time is up and the clock rings, take a short 5-minute break, and then move on to next 25+5min Pomodoro clock till all tasks are completed. After 3-4 Pomodoro clocks, you can take a longer rest to adjust your physical state well before continuing.

4劳逸结合

Alternate work with rest

避免把自由支配时间安排满学习内容，要留出中间的短暂休息时间和任务结束后的充分放松休息时间。没有足够的休息，后续的学习效率和学习计划的坚持必然会受到影响。

Avoid making your time schedule full with learning tasks.  Leave short breaks in the middle of tasks and full relaxation after the tasks are all done. Without enough rest, the subsequent learning efficiency will be affected and sticking to a plan may become difficult.

还要注意的一点是，学习中出现拖延、效率低下时不要过于自责。当意识到学习效率比较低，没有好好利用时间时，快速地专心投入学习中，行动起来。苛责自己只会让自己更加烦躁和苦恼，反倒挫伤了自己行动的力量。

It is also important that when you realise that your procrastination is causing low efficiency in study, you do not blame yourself. Switch your attention to study immediately and take action. Self-blaming can only make you feel more irritable and distressed, which will dampen your motivation to complete actions.

总之，要想减少学业拖延，提高学习效率，关键在行动，没有其它捷径。现在就行动起来，你会发现你比想象中的自己更有力量。

All in all, the key to reducing academic procrastination and improving academic efficiency is action. There is no shortcut. Act now and you will find that you are more capable than you think you are.