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
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
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, 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
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 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
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
Emotion(s), xvi, xxvi–xxvii (See also Emotive approach)
EMOTION, End Procrastination Now! Tip, 67
Emotional conditions and consequences
early learning and aversion, 136–137
“emotional muscle” building, 49–52
Emotional insight, illusion of, 96
“Emotional muscle” building:
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
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)
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:
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 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
evaluation, 167–168
identification of productive opportunities, 152
problem analysis, 152–154, 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
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
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
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
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
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
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
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
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
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
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
five-phase self-regulation program, 151–168
people who procrastinate, xviii–xix
performance review procrastination, sample therapy script, 171–188
procrastination journal, 169–170
self-awareness and job dissatisfaction, 146–149
SWLO analysis, 149–151
workplace stress, 72–73
WORKS plan, End Procrastination Now! Tip, 148
Worry and decisive action, 98–99
Y choices:
decisive action, 106–107
“emotional muscle” building, 54–55
Y decision, “emotional muscle” building, 54–57
Yerkes-Dodson curve, 85–87