End Procrastination Now! (29 page)

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American Psychologist
51 (1996): 397–406.

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127 (2001): 376–407.

Knaus, W. J. “A Cognitive Perspective on Organizational Change.”
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6, no. 4 (1992): 278–284.

———.
Take Charge Now: Powerful Techniques for Breaking the Blame Game
. New York: John Wiley & Sons, 2000.

Lonergan, J. M., and K. J. Maher. “The Relationship between Job Characteristics and Workplace Procrastination as Moderated by Locus of Control.”
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O'Donoghue, T., and M. Rabin. “Choice and Procrastination.” Institute of Business and Economic Research, Department of Economics, University of California, Berkeley, Paper Eoo'281, 2000.

Schurz, Carl. Speech. Boston, April 18, 1859.

Tracey, T. J. G., and S. B. Robbins. “The Interest-Major Congruence and College Success Relation: A Longitudinal Study.”
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Tsabari, O., A. Tziner, and E. I. Meir. “Updated Meta-analysis on the Relationship between Congruence and Satisfaction.”
Journal of Career Assessment
13 (2005): 216–232.

ABCDE method,
34
–43,
183

Acceptance:

change phases,
21
–22

“emotional muscle” building,
48
–50,
74

stress-related procrastination,
74

Accommodation, change phases,
20
–21

Action plan, five-phase self-regulation program,
159
–166

flexibility,
161

PERT planning framework,
163
–166

process,
168

productive scenarios,
161
–163

specific plan drafting,
160

Actions:

corrective, by procrastination style,
12
–16

decisive,
93
–111

automatic procrastination decision (APD),
100
–104,
120

decision-making equivocation,
99
–100

do-it-now choice,
103
–104

heuristics (rules of thumb),
97
–98

illusion-based decisions,
95
–97

importance of activities,
102
–103

knowing yourself,
93
–94

perfectionism,
99
–100

problem solving and follow-through,
104
–110

procrastination journal,
110
–111

rational decision process,
106
–107

strategic planning and execution,
107
–110

uncertainty and indecision,
94
–100

von Clausewitz decision-making principles,
108
–109

worry,
98
–99

as diversions,
xvi
,
xxvii

do-it-now philosophy,
xxiii–xxiv

emotional states,
51
–52

positive change actions,
19
–24

pressing vs. nonpressing,
7
–8

Activating event, ABCDE method,
34
–43,
183

Actualization:

change phases,
23
–25

“emotional muscle” building,
48

Adaptability, von Clausewitz principle of,
108

Analysis:

meta-,
xxv

problem, five-phase self-regulation program,
152
–154,
168

sample therapy script,
171
–188

short- vs. long-term, “emotional muscle” building,
59
–62

SWLO analysis,
149
–151

And then
question, problem analysis,
153
–154

Anxiety:

and procrastination,
xxi–xxiii
(
See also
Emotive approach)

sample therapy script,
171
–188

worry and decisive action,
98
–99

APD (automatic procrastination decision),
100
–104,
120

Assess (review/revise), PURRRRS plan,
62
–67

Attribution errors, and heuristics,
98

Aurelius, Marcus,
33

Automatic procrastination decision (APD),
100
–104,
120

Aversion, early learning,
136
–137

Aversive learning cycle, breaking,
137
–139

Avoidance procrastination,
15

Awareness:

change, phases and plan,
18
–26

cognitive approach,
3
–26

and decisive action,
96
–97,
98
,
99
,
100

procrastination journal,
25
–26

by procrastination style,
12
–16

PURRRRS plan,
62
–67

self-absorbed vs. self-observant perspectives,
16
–18

styles of procrastination,
3
–10,
11
–16

work procrastination and job dissatisfaction,
146
–149

Backward planning, time management,
122
–123

Backward ploy,
29
–30

Balance, von Clausewitz principle of,
108

Beckett, Samuel,
xxvii

Behavioral approach,
91
–170

ABCDE method,
34
–43,
183

decisive action,
93
–111

automatic procrastination decision (APD),
100
–104,
120

decision-making equivocation,
99
–100

do-it-now choice,
103
–104

heuristics (rules of thumb),
97
–98

illusion-based decisions,
95
–97

importance of activities,
102
–103

knowing yourself,
93
–94

perfectionism,
99
–100

problem solving and follow-through,
104
–110

procrastination journal,
110
–111

rational decision process,
106
–107

strategic planning and execution,
107
–110

uncertainty and indecision,
94
–100

von Clausewitz decision-making principles,
108
–109

worry,
98
–99

sample therapy script/case study,
171
–188

as self-taught,
xxv

techniques to curb procrastination,
113
–170

behavioral diversions,
113
–116

cognitive-behavioral correction exercise,
128
–135

exposure training,
139
–140

five-phase self-regulation program,
151
–168

grinding out the work,
140
–141,
187

procrastination journal,
141
–142

self-regulated learning,
134
,
136
–139

SWLO analysis,
149
–151

time management,
116
–128

work procrastination,
143
–170

cognitive-behavioral correction exercise,
128
–135

described,
143
–146

five-phase self-regulation program,
151
–168

procrastination journal,
169
–170

self-awareness and job dissatisfaction,
146
–149

SWLO analysis,
149
–151

Behavioral diversions,
113
–116

Behavioral procrastination,
12

Beliefs, ABCDE method,
34
–43

Berglas, Steven,
30

Binary thinking issue,
78
,
176

Bits and pieces approach, time management,
125

Blame avoidance procrastination,
15
,
145

Blascovich, James,
81

Body:

building, and low-frustration-tolerance procrastination,
84
–85

and response to stress,
71
–72

Boldness, von Clausewitz principle of,
109

Campbell, Joseph,
25

Carlson, Jon,
ix

“Catch-up” file in three-file system,
126
–127

CBT [
See
Cognitive behavioral therapy (CBT)]

Challenge stress,
81

Challenge thinking approach,
87
(
See also
Cognitive approach)

Change phases,
18
–26

acceptance,
21
–22

accommodation,
20
–21

action,
19
–20

actualization,
23
–25

awareness,
18
–19

CHANGE plan,
22
,
25
–26

CHANGE plan, End Procrastination Now! Tip,
22

Change procrastination,
13

Choice:

choosing to change,
xviii–xix

and “emotional muscle” building,
49
–50,
54
–55

of emphasis,
49
–50

freedom of,
xx

Y choices,
54
–55

Coexisting conditions, complex procrastination,
8

Cognitive approach,
1
–44

double-agenda dilemma,
57
–59

horse and rider model,
52
–69

perspective and self-awareness,
3
–26

change, phases and plan,
18
–26

procrastination journal,
25
–26

self-absorbed vs. self-observant perspectives,
16
–18

styles of procrastination,
3
–16

procrastination thinking,
27
–44

ABCDE method,
34
–43,
183

procrastination journal,
43
–44

types of,
28
–34

sample therapy script/case study,
171
–188

as self-taught,
xxv

Cognitive behavioral therapy (CBT):

behavioral approach,
91
–170

cognitive approach,
1
–44

cognitive-behavioral correction exercise,
128
–135

efficacy for procrastination,
xxiv–xxv

emotive approach,
45
–89

sample therapy script,
171
–188

Commitment, language of,
80

“Complainer,” stress caused by,
73

Complex procrastination:

explained,
9
–10

sample therapy script,
171
–188

stress-related procrastination,
76
–79

Concentration, von Clausewitz principle of,
108

Conceptual procrastination,
11

Conditions for learning,
138
–139

Confrontation avoidance,
72

Contingency contracts,
139

Contingency manaña,
131
,
181

Contingency thinking,
29

CONTROL, End Procrastination Now! Tip,
130

Coping:

and decisive action,
96
–97,
98
,
99
,
100

with positive challenges,
82
–84

Counter-procrastination strategies (
See specific approaches
)

Counterfactual thinking,
32
–34

Cross-off planning sheet, time management,
121
–122

Darwin, Charles,
10

Deadline procrastination,
4
–6

DECIDE, End Procrastination Now! Tip,
107

Decision breakdown process,
106

Decisive action,
93
–111

automatic procrastination decision (APD),
100
–104,
120

do-it-now choice,
103
–104

heuristics (rules of thumb),
97
–98

illusion-based decisions,
95
–97

importance of activities,
102
–103

knowing yourself,
93
–94

perfectionism and decision-making equivocation,
99
–100

problem solving and follow-through,
104
–110

procrastination journal,
110
–111

rational decision process,
106
–107

strategic planning and execution,
107
–110

uncertainty and indecision,
94
–100

von Clausewitz decision-making principles,
108
–109

worry,
98
–99

Defining the problem, decisive actions,
105

Delayed gratification (
See
Rewards)

Desist term,
136

Direction, five-phase self-regulation program,
154
–159

clear objective setting,
157
–158

goal setting,
155
–157

mission setting,
154
–155