Page 244 - End Procrastination Now Get it Done with a Proven Psychological Approach
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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