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如何使进度条慢慢降低时间限制？

class GamePanel extends JPanel implements MouseListener, ActionListener
{
    private JButton quit;
    private JButton q;
    private Font loadFont;

    public GamePanel()
    {
        setBackground(Color.blue); // sets background color
        this.setLayout(null);
        quit = new JButton("Quit");
        quit.addActionListener(this);
        quit.setBounds(550, 700, 100, 30);
        this.add(quit);

        q = new JButton("Questions");
        q.addActionListener(this);
        q.setBounds(100, 100, 120, 30);
        this.add(q);

        loadFont = new Font("Serif", Font.PLAIN, 30);
    }

    public void paintComponent(Graphics g)
    {
        super.paintComponent(g);
        g.setColor(Color.black);
        g.fillRect(80, 100, 610, 560);
        g.setColor(Color.white);
        g.fillRect(90, 110, 110, 100);// 1st column
        g.fillRect(90, 220, 110, 100);//
        g.fillRect(90, 330, 110, 100);// …