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208  Index

                  Thoughts (Cont’d.):              principle of acceptance of
                    stopping, time management, 120    uncertainty, 161
                    (See also Cognitive approach)  Upward counterfactual thinking,
                  Threat stresses, 81                 32–33
                  Threats:
                    “emotional muscle” building, 48,    V
                      49, 50                      von Clausewitz, Carl, 55, 107
                    vs. positive challenge, 81     decision-making principles, 108–109
                  Three-file system, 126–127
                  Time management, 116–128        W
                    backward planning, 122–123    Waiting for Godot (Beckett), xxvii
                    bits and pieces approach, 125  Waste of time issue, 182
                    cross-off planning sheet, 121–122  Weaknesses, SWLO analysis, 149–151
                    five-minute plan, 125–126     What question, problem analysis, 153
                    organization systems, 123–124  When question, problem analysis, 152
                    problems with, 118–119        Where question, problem analysis, 152
                    productivity, 116–117         Why question, problem analysis,
                    self-talk and goals, 124–125      152–153
                    techniques, behavioral, 116–128  Winner-loser (binary) thinking issue,
                    thought stopping, 120             78, 176
                    three-file system, 126–127    Work procrastination, 143–170
                    to-do lists, 119, 120–121      cognitive-behavioral correction
                  Time shrinkage, 143–144             exercise, 128–135
                  Timeline for project, deadline    defined, 143
                      procrastination, 5–6         described, 143–146
                  Tips, End Procrastination Now!   extra steps to address, 145–146
                    CHANGE plan, 22                five-phase self-regulation program,
                    CONTROL, 130                      151–168
                    DECIDE, 107                    people who procrastinate, xviii–xix
                    EMOTION, 67                    performance review procrastination,
                    emotional responses, 51           sample therapy script, 171–188
                    hassle vs. satisfaction, 118   procrastination journal, 169–170
                    POWER plan, 87                 self-awareness and job dissatisfaction,
                    proactive coping, 83              146–149
                    procrastination thinking, 39   SWLO analysis, 149–151
                    stress-related procrastination, 75  workplace stress, 72–73
                    WORKS plan, 148               WORKS plan, End Procrastination
                  To-do lists, 119, 120–121           Now! Tip, 148
                  Tolerance:                      Worry and decisive action, 98–99
                    building, in sample therapy script,
                      186
                    “emotional muscle” building, 48,   Y
                      63–67, 63–69                Y choices:
                    low-frustration-tolerance      decisive action, 106–107
                      procrastination, 84–85       “emotional muscle” building,
                  Twofer process, 52                  54–55
                                                  Y decision, “emotional muscle”
                  U                                   building, 54–57
                  Uncertainty and indecision:     Yerkes-Dodson curve, 85–87
                    decisive action, 94–100
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