End Procrastination Now! (31 page)

change, phases and plan,
18
–26

procrastination journal,
25
–26

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

styles of procrastination,
3
–10,
11
–16

PERT (Program Evaluation and Review Technique) planning framework,
163
–166

Philosophies:

do-it-now philosophy,
xxiii–xxiv

Epictetus',
34
,
38

free-will philosophy,
xx

no-failure philosophy,
xxii–xxiii

Physiological view of stress-related procrastination,
71
–72

Positive associations,
138

Positive challenge language,
81
–82

Positive challenge stress,
81

POWER plan, End Procrastination Now! Tip,
87

Powerlessness, as double trouble,
68

Premack's (1965) principle,
139

Preparation, von Clausewitz principle of,
108

Pressing actions, personal procrastination,
7
–8

Pressing vs. nonpressing activities, decisive action,
102
–103

Principle of acceptance of uncertainty,
161

Priority setting, time management,
118

Proactive coping (
See
Coping)

Problem solving, decisive action in,
104
–110

Problems:

analysis of, five-phase self-regulation program,
152
–154

and then
question,
153
–154

how
question,
153

process,
168

what
question,
153

when
question,
152

where
question,
152

why
question,
152
–153

defining, decisive actions,
105

Procrastination:

actions,
xvi
(
See also
Behavioral approach)

anxiety,
xxi–xxiii

approaches to ending,
viii
,
xv
,
xxiv–xxix

change, phases and plan,
18
–26

choosing to change,
xix–xx

as defense,
10
–11

defined,
xvi
,
3

do-it-now philosophy,
xxiii–xxiv

emotions and sensations,
xvi–xxvii
,
51
–52 (
See also
Emotive approach)

fear of failure,
xxii–xxiii
,
78

motives for,
4

people with procrastination habit,
xviii–xix

perceptions and thoughts,
xvi
,
xxvi
(
See also
Cognitive approach)

“procrastinator” label,
xx–xxi

research on,
xxviii

sample therapy script/case study,
171
–188

sequence example,
xvii–xviii

styles of,
3
–16

as symptom,
10

transition to productive habits,
xxvii–xxix

underlying purpose of,
xi–xii

(
See also specific types of procrastination
)

Procrastination journal:

altering procrastination thinking,
43
–44

CHANGE plan,
25
–26

decisive action,
110
–111

“emotional muscle” building,
69
–70

stress-related procrastination,
87
–89

techniques, behavioral,
141
–142

work procrastination,
169
–170

Procrastination log,
17
–18

Procrastination thinking, cognitive approach,
27
–44

ABCDE method,
34
–43

procrastination journal,
43
–44

types of,
28
–34

Productive opportunities, identifying,
152

Productive scenarios, five-phase self-regulation program,
161
–163

Productivity and time management,
116
–117

Program Evaluation and Review Technique (PERT) planning framework,
163
–166

Promissory note procrastination,
14

Psychological approach (
See
Behavioral approach; Cognitive approach; Emotive approach)

Psychological illusions, decisive action,
95
–97

Psychology Today,
vii

PURRRRS plan,
62
–67

Rational decision process, decisive action,
106
–107

Rational-emotive ABCDE method,
34
–43,
183

Rational emotive behavior therapy (REBT),
34
,
39

Reactance procrastination,
12

Reason, PURRRRS plan,
62
–67

REBT rational emotive behavior therapy (REBT),
34
,
39

Reflection:

PURRRRS plan,
62
–67

work environment,
72
–73

Reframing the problem, decisive actions,
105

Regulation:

five-phase self-regulation program,
151
–168

self-regulated learning,
134
,
136
–139

Relief, and decisive actions,
99

Renouvier, Charles,
xx

Resilience (
See
“Emotional muscle” building)

Resources,
189
–198

Response, PURRRRS plan,
62
–67

Review/revise, PURRRRS plan,
62
–67

Rewards:

deadline procrastination,
5
–6

intrinsic,
139

“The Road Not Taken” (Frost),
xix

Rotating door procrastination style,
123

Rules of thumb (heuristics), and decisive action,
97
–98

salary.com survey,
xviii

Satisfaction vs. hassle, End Procrastination Now! Tips,
118

Schurz, Carl,
156

Secondary distress,
68
(
See also
Discomfort and distress; Fear)

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

Self-awareness (
See
Awareness)

Self-development activities, personal procrastination,
7

Self-doubt, stress-related procrastination,
77
,
78

Self-handicapping,
30
–32,
33
,
55

Self-inflicted stress-related procrastination,
76

Self-regulation:

five-phase self-regulation program,
151
–168

learning,
134
,
136
–139

breaking aversive learning cycle,
137
–139

defined,
134

early learning and aversion,
136
–137

techniques, behavioral,
134
,
136
–139

Self-talk and time management,
124
–125

Sensations,
xxvi–xxvii
,
51
–52 (
See also
Emotive approach)

Set-up and stop scenario,
162

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

Shoulds
:

early learning and aversion,
136

in sample therapy script,
173
–286

Simple-easy conflict,
56
–57

Simple procrastination,
8
–9

Skinner, B. F.,
136

Social anxieties,
31
,
184

Stabilize, PURRRRS plan,
62
–67

Stamina (
See
“Emotional muscle” building)

Steel, Piers,
xxviii

“Stop it” approach,
120

Strategic planning and execution, decisive action,
107
–110

Strength, SWLO analysis,
149
–151

Stress:

caused by other people,
73
–74

defined,
71

physiological response to,
71
–72

types of,
72
–76

workplace,
72
–73

Stress-related procrastination,
71
–89

commitment language,
80

complex procrastination,
76
–79

evaluation procrastination clusters,
77
,
78
–79

frustration tolerance,
84
–85

language of commitment and challenge,
77
,
80
–82

maintaining optimal performance tensions,
85
–87

physiological view of,
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

Styles of procrastination,
3
–16

Success, fear of,
11

Sun Tzu,
93

Superiority, illusion of,
96

SWLO (strength, weaknesses, limitations, and opportunities) analysis,
149
–151

Techniques, behavioral,
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,
135
–139

SWLO analysis,
149
–151

time management,
116
–128

Tension:

double trouble,
68
–69

optimal, and Yerkes-Dodson curve,
85
–87

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

Thinking (
See
Thoughts)

Thoughts:

and low frustration tolerance,
84
–85

and procrastination,
xvi
,
xxvi

procrastination thinking,
27
–44

stopping, time management,
120
(
See also
Cognitive approach)

Threat stresses,
81

Threats:

“emotional muscle” building,
48
,
49
,
50

vs. positive challenge,
81

Three-file system,
126
–127

Time management,
116
–128

backward planning,
122
–123

bits and pieces approach,
125

cross-off planning sheet,
121
–122

five-minute plan,
125
–126

organization systems,
123
–124

problems with,
118
–119

productivity,
116
–117

self-talk and goals,
124
–125

techniques, behavioral,
116
–128

thought stopping,
120

three-file system,
126
–127

to-do lists,
119
,
120
–121

Time shrinkage,
143
–144

Timeline for project, deadline procrastination,
5
–6

Tips, End Procrastination Now!

CHANGE plan,
22

CONTROL,
130

DECIDE,
107

EMOTION,
67

emotional responses,
51

hassle vs. satisfaction,
118

POWER plan,
87

proactive coping,
83

procrastination thinking,
39

stress-related procrastination,
75

WORKS plan,
148

To-do lists,
119
,
120
–121

Tolerance:

building, in sample therapy script,
186

“emotional muscle” building,
48
,
63
–67,
63
–69

low-frustration-tolerance procrastination,
84
–85

Twofer process,
52

Uncertainty and indecision: decisive action,
94
–100

principle of acceptance of uncertainty,
161

Upward counterfactual thinking,
32
–33

von Clausewitz, Carl,
55
,
107

decision-making principles,
108
–109

Waiting for Godot
(Beckett),
xxvii

Waste of time issue,
182

Weaknesses, SWLO analysis,
149
–151

What
question, problem analysis,
153

When
question, problem analysis,
152

Where
question, problem analysis,
152

Why
question, problem analysis,
152
–153

Winner-loser (binary) thinking issue,
78
,
176

Work procrastination,
143
–170

cognitive-behavioral correction exercise,
128
–135

defined,
143

described,
143
–146

extra steps to address,
145
–146