End Procrastination Now! (30 page)

one goal at a time,
158
–159

process,
168

Disapproval, fear of, evaluation procrastination cluster,
78

Disapproval avoidance procrastination,
15

Discomfort and distress:

“emotional muscle” building,
48
–49,
57
–59,
63
–69

PURRRRS plan,
62
–67

sample therapy script,
171
–188 (
See also
Fear)

Diversionary practices, behavioral techniques,
113
–116

Diversions, actions as,
xvi
,
xxvii

Do-it-now:

ABCDE method,
34
–43

decisive action,
103
–104

as philosophy,
xxiii–xxiv

Double-agenda dilemma,
57
–59

Double trouble:

stress-related procrastination,
74

tolerating, and “emotional muscle” building,
67
–69

Downward counterfactual thinking,
32
–33

Drifting procrastination,
101

Early learning and aversion,
136
–137

Efficiency, von Clausewitz principle of,
109

Ego threats and “emotional muscle” building,
48
–49

Ellis, Albert,
34
,
38
,
39

Emotion(s),
xvi
,
xxvi–xxvii
(
See also
Emotive approach)

EMOTION, End Procrastination Now! Tip,
67

Emotional conditions and consequences

ABCDE method,
34
–43,
183

early learning and aversion,
136
–137

“emotional muscle” building,
49
–52

Emotional insight, illusion of,
96

“Emotional muscle” building:

acceptance,
48
–50,
74

double-agenda dilemma,
57
–59

double trouble tolerance,
67
–69

emotional conditions/states,
49
–52

emotional discomfort/distress tolerance,
48
–49,
57
–59,
63
–67

horse and rider model,
52
–69

procrastination journal,
69
–70

PURRRRS plan,
62
–67

sensations and emotional states,
xxvi–xxvii
,
51
–52

short- vs. long-term analysis,
59
–62

steps in,
48

tension and distress tolerance,
67
–69

Y decision,
54
–57

Emotive approach,
45
–89

“emotional muscle” building,
47
–70

acceptance,
48
–50,
74

double-agenda dilemma,
57
–59

double trouble tolerance,
67
–69

emotional conditions,
49
–50

emotional discomfort/distress tolerance,
48
–49,
57
–59,
63
–67

horse and rider model,
52
–69

procrastination journal,
69
–70

PURRRRS plan,
62
–67

sensations and emotional states,
xxvi–xxvii
,
51
–52

short- vs. long-term analysis,
59
–62

steps in,
48

tension and distress tolerance,
67
–69

Y decision,
54
–57

sample therapy script,
171
–188

as self-taught,
xxv

stress-related procrastination,
71
–89

commitment language,
80

complex procrastination,
76
–79

evaluation procrastination clusters,
77
–79

frustration tolerance,
84
–85

language of commitment and challenge,
77
,
80
–82

maintaining optimal performance tensions,
85
–87

physiological view,
71
–72

positive challenge language,
81
–82

proactive coping with positive challenges,
82
–84

procrastination journal,
87
–89

self-inflicted,
76

stress caused by other people,
73
–74

types of stress,
72
–76

workplace stress,
72
–73

Yerkes-Dodson curve,
85
–87

Ending procrastination:

exercises for (
See
Procrastination journal)

tips on (
See
Procrastination journal; Tips on ending procrastination)

Epictetus' philosophy,
34
,
38

Epicurus,
116

Equivocation, decision-making,
99
–100

Evaluation:

anxiety,
184

five-phase self-regulation program,
167
–168

and low frustration tolerance,
84
–85

procrastination clusters, stress-related,
77
,
78
–79

Execution, five-phase self-regulation program,
166
–167,
168

Exercises for ending procrastination (
See
Procrastination journal)

Expediency procrastination, and heuristics,
98

Exposure training,
139
–140

“Fabulous faker,” stress caused by,
73

Faffing procrastination,
14

Failure:

fear of,
xxi–xxiii
,
78

vs. no-failure philosophy,
xxii–xxiii

Familiarizing decision,
110

Fear:

arousal in Yerkes-Dodson curve,
85
–87

defensive procrastination,
10
–11

of disapproval, evaluation procrastination cluster,
78

of failure,
xxi–xxiii
,
78

of success,
11
(
See also
Discomfort and distress)

Feedback:

evaluation as, five-phase self-regulation program,
167
–168

self-regulated learning,
134
,
136
–139

Ferrari, Joseph,
xviii

Five-minute plan, time management,
125
–126

Five-phase self-regulation program,
151
–168

action plan,
159
–166,
168

direction,
154
–159,
168

evaluation,
167
–168

execution,
166
–167,
168

identification of productive opportunities,
152

problem analysis,
152
–154,
168

steps,
152
,
168

work procrastination,
151
–168

Flexibility in action plan, five-phase self-regulation program,
161

Follow-through, decisive action,
104
–110

The Folly of Procrastination,
27

49/51 principle,
104

Frankl, Viktor,
74

Franklin, Benjamin,
80
,
106

Free-will philosophy,
xx

Freud, Sigmund,
53

Frost, Robert,
xix

Frustration, tolerance for, stress-related procrastination,
84
–85

Galbraith, John Kenneth,
96

Gap identification, problem solving,
105

Garcia, Edward,
56

“Get ahead” file in three-file system,
126
–127

Goal setting:

direction, five-phase self-regulation program,
155
–157

double-agenda dilemma,
57
–59

one goal at a time, five-phase self-regulation program,
158
–159

and self-talk,
124
–125

time management,
116
–128

Goudy, John,
140

Grinding out the work, as behavioral technique,
140
–141,
187

Guidance, evaluation as, five-phase self-regulation program,
167
–168

Gut instincts, and heuristics,
98

Habit (
See
Procrastination)

Handicapping, self,
30
–32,
33
,
55

Hassle vs. satisfaction, End Procrastination Now! Tips,
118

Health procrastination,
12

Heuristics (rules of thumb), and decisive action,
97
–98

Horse and rider model,
52
–69

double-agenda dilemma,
57
–59

double trouble,
67
–69

PURRRRS plan,
62
–67

short- vs. long-term analysis,
59
–62

simple-easy conflict,
56
–57

Y choices,
54
–55

How
question in problem analysis,
153

Human resources development, and productivity,
116

“I'll get to it later” mindset,
27
–28,
180
(
See also
Procrastination thinking, cognitive approach)

Illusion-based decisions,
95
–97

Images, “emotional muscle” building,
50

Importance of activities, decisive action,
102
–103

Indecision:

and decisive action,
94
–100

and uncertainty:

decisive action,
94
–100

principle of acceptance of uncertainty,
161

Inferiority, illusion of,
96

Inspiration,
166

Intrinsic rewards,
139

James, William,
xx

Job procrastination (
See
Work procrastination)

Job satisfaction,
72

Jones, Edwin,
30

Journal, procrastination (
See
Procrastination journal)

Judgment:

illusion of,
96

phrases of, early learning and aversion,
136
–137

SWLO analysis,
149
–151

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

Knowing yourself, and decisive action,
93
–94

Korzybski, Alfred,
3

Label of “procrastinator,”
xx–xxi

Language of commitment/challenge, stress-related procrastination,
77
,
80
–82

Lateness procrastination,
13
,
101

Later illusion,
27

Later mindset,
27
–29,
180
(
See also
Procrastination thinking, cognitive approach)

Learning, self-regulated,
134
,
136
–139

Learning procrastination,
13

Limitations, SWLO analysis,
149
–151

Low-frustration-tolerance procrastination,
84
–85

Maintaining optimal performance tensions,
85
–87

Maintenance delays,
117
–118

Malouff, John,
124

Manaña
(song),
28

Manaña (later) thinking,
28
–29,
96
,
181

contingency,
131
,
181

Martin, Dean,
28

Meta-analysis,
xxv

Mission setting, five-phase self-regulation program,
154
–155

Momentum, von Clausewitz principle of,
108

Mood, “emotional muscle” building,
49
–50

Motivation and execution,
166

Murphy, Coleen,
124

Nietzsche, Friedrich,
74

No-failure philosophy,
xxii–xxiii

Objective setting, five-phase self-regulation program,
157
–158

“Old tried and true” mantra, stress caused by,
73

Omissions:

early learning and aversion,
137

personal procrastination,
8

On War
(von Clausewitz),
107

One goal at a time, five-phase self-regulation program,
158
–159

“One-upmanship,” stress caused by other people,
73

Opportunities:

identifying productive,
152

SWLO analysis,
149
–151

Organization systems:

PERT planning framework,
163
–166

time management,
123
–124

Pause, PURRRRS plan,
62
–67

Payot, Jules,
24

Perceptions,
xvi
,
xxvi
(
See also
Cognitive approach)

Perfectionism:

decisive action,
99
–100

evaluation procrastination cluster,
78

as issue,
10

sample therapy script,
171
–188

Performance:

maintaining optimal tension,
85
–87

Yerkes-Dodson curve,
85
–87

Performance review procrastination, sample therapy script,
171
–188

Persistence, von Clausewitz principle of,
109

Personal procrastination,
6
–8

Perspective and self-awareness, cognitive approach,
3
–26