Page 238 - End Procrastination Now Get it Done with a Proven Psychological Approach

202 Index

Decisive action (Cont’d.): Efficiency, von Clausewitz principle of,
problem solving and follow-through, 109
104–110 Ego threats and “emotional muscle”
procrastination journal, 110–111 building, 48–49
rational decision process, 106–107 Ellis, Albert, 34, 38, 39
strategic planning and execution, Emotion(s), xvi, xxvi–xxvii
107–110 (See also Emotive approach)
uncertainty and indecision, 94–100 EMOTION, End Procrastination Now!
von Clausewitz decision-making Tip, 67
principles, 108–109 Emotional conditions and consequences
worry, 98–99 ABCDE method, 34–43, 183
Defining the problem, decisive early learning and aversion, 136–137
actions, 105 “emotional muscle” building, 49–52
Delayed gratification (See Rewards) Emotional insight, illusion of, 96
Desist term, 136 “Emotional muscle” building:
Direction, five-phase self-regulation acceptance, 48–50, 74
program, 154–159 double-agenda dilemma, 57–59
clear objective setting, 157–158 double trouble tolerance, 67–69
goal setting, 155–157 emotional conditions/states, 49–52
mission setting, 154–155 emotional discomfort/distress
one goal at a time, 158–159 tolerance, 48–49, 57–59, 63–67
process, 168 horse and rider model, 52–69
Disapproval, fear of, evaluation procrastination journal, 69–70
procrastination cluster, 78 PURRRRS plan, 62–67
Disapproval avoidance sensations and emotional states,
procrastination, 15 xxvi–xxvii, 51–52
Discomfort and distress: short- vs. long-term analysis, 59–62
“emotional muscle” building, 48–49, steps in, 48
57–59, 63–69 tension and distress tolerance, 67–69
PURRRRS plan, 62–67 Y decision, 54–57
sample therapy script, 171–188 Emotive approach, 45–89
(See also Fear) “emotional muscle” building, 47–70
Diversionary practices, behavioral acceptance, 48–50, 74
techniques, 113–116 double-agenda dilemma, 57–59
Diversions, actions as, xvi, xxvii double trouble tolerance, 67–69
Do-it-now: emotional conditions, 49–50
ABCDE method, 34–43 emotional discomfort/distress
decisive action, 103–104 tolerance, 48–49, 57–59, 63–67
as philosophy, xxiii–xxiv horse and rider model, 52–69
Double-agenda dilemma, 57–59 procrastination journal, 69–70
Double trouble: PURRRRS plan, 62–67
stress-related procrastination, 74 sensations and emotional states,
tolerating, and “emotional muscle” xxvi–xxvii, 51–52
building, 67–69 short- vs. long-term analysis, 59–62
Downward counterfactual thinking, steps in, 48
32–33 tension and distress tolerance,
Drifting procrastination, 101 67–69
Y decision, 54–57
E sample therapy script, 171–188
Early learning and aversion, 136–137 as self-taught, xxv