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Index
Cover
Contents
Introduction
Procrastination: An Ongoing Challenge that You Can Meet
Self-Mastery: A Prime Solution to Procrastination
The Do-It-Now Way
What to Expect
chapter 1: Procrastination’s Web
What Is Procrastination?
Getting Off Procrastination’s Web
Experimenting with a Procrastination Log
Record, Plan, Assess: Three Steps to Breaking a Procrastination Habit
chapter 2: Eight Actions to Combat Procrastination
Four Positive Actions: The Language of Choice, Commitment, Challenge, and Change
Language of Choice
Language of Commitment
Language of Challenge
Language of Change
Three Behavioral Action Strategies
To-Do List Techniques
The Bits-and-Pieces Approach
The Five-Minute Plan
The Rewards Experiment
chapter 3: How to Stop Dodging Discomfort
The Amphibian Way: Procrastination by Default
PURRRRS: A Tool for Short-Circuiting Procrastination
Controlling Distractions
Benefit Analysis: A Tool for Choosing Action over Procrastination
chapter 4: Pitting Reason Against Procrastination Thinking
Harnessing the Spirit of Reason
Challenging the Contradictions in Procrastination Thinking, Feelings, and Behaviors
Contingency Mañana Thinking and Procrastination
Daydreaming and Fantasizing
chapter 5: Getting Beyond Procrastination Obstacles
Setting the Groundwork for Success
Following Through Without Stopping Midstream
Don’t Let Test Anxiety Get the Best of You
chapter 6: Combatting Procrastination with Wisdom
Taking a Fantasy Journey with the Spirit of Wisdom
chapter 7: Using Your Executive Skills Effectively
1. Set a Direction
2. Prepare an Action Plan
3. Organize for Action
4. Implement Your Plan
5. Review and Revise
chapter 8: Reducing Stress and Optimizing Performances
How Stress Strikes
Practicing Meditation
Deep Breathing
Relaxing with Nature
The Ready, Relax, Set, Go Technique
chapter 9: Simplifying Your Decisions
Emotions in Decision Making: The Horse and the Rider
When Horse and Rider Are in Conflict
The Ordering-of-Choice Method
Practice Decision Making
Experiment: Put Yourself in Charge
chapter 10: Using Time Effectively
Boosting Productive Actions with Time Estimation and Planning
The Easy-to-Difficult Sequencing Experiment
Adjusting Your Inner Clock
chapter 11: Building on Your Gains
Keeping on Track
Exercising Your Positive Values
Finding a Career Direction
Developing Career Choice Confidence
chapter 12: Twelve Things to Know Before College
1. Build on Your Strengths
2. Have Faith in Yourself
3. Study with Flexibility
4. Diary of a Successful Student
5. Time Yourself for Success
6. Strike Out Your Procrastination Heavy Hitter
7. Stay the Course
8. Pit Conscientiousness Against Procrastination
9. Treat Procrastination with Compassion
10. Play a Game with Procrastination
11. Think Proactively
12. Know Yourself
Believe in Yourself
Acknowledgments
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