Worrier's Guide to Overcoming Procrastination

Kevin Gyoerkoe, Pamela Wiegartz

Description

Break the Bonds of Anxiety-Driven Procrastination

You know that postponing things you need to do can result in negative consequences-overdue bills, unhappy supervisors, disappointed friends and romantic partners, and feelings of guilt or dread-but something inside keeps you from taking action. For many of us, that something is anxiety-fear of failure, firmly entrenched perfectionism, or even fear of success. With The Worrier''s Guide to Overcoming Procrastination, you''ll develop the skills you need to understand and conquer the anxiety that lies at the root of your chronic avoidance. These proven skills for overcoming procrastination will help you to work productively, enjoy guilt-free leisure time, and free yourself from the anxiety that holds you back.

Use this effective program to:

•Identify the specific reasons behind your procrastination
•Eradicate the negative thinking patterns that fuel anxiety
•Set goals for boosting your productivity and improving time management
•Make the commitment to change your habits for good

Informations

• Publié par: New Harbinger Publications
• Date de parution: 01 janvier 0001
• Nombre de lectures: 0
• EAN13: 9781572248724
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

• Identify the specific reasons

• Eradicate the negative think-

• Set goals for boosting your

• Make the commitment to

PAMELA S. WIEGARTZ, PH.D.,

A N E W H A R B I N G E R S E L F  H E L P W O R K B O O K Worrier’s Guide Worrier’s TheGuide to Overcoming Procrastination Breaking Free Overcoming Procrastination from the Anxiety that Holds You Back

•

Powerful cognitive behavioral solutions to: •fear of failure •selfdoubt •perfectionism •timemanagement problems •troubles with goal setting

Pamela S. Wiegartz, Ph.D. Kevin L. Gyoerkoe, Psy.D.

“Wîegartz and Gyoerkoe ave wrîtten an învauabe guîde or overcomîng probems wît procrastîna- tîon în te context o worry and anxîety. he book teaces readers to understand wy tey put of tasks and provîdes tem wît efectîve, step-by-step strategîes or deaîng wît procrastînatîon and overcomîng anxîety and perectîonîsm, wîc oten contrîbute to procrastînatîon. ï îgy recommend tîs book or anyone wose anxîety prevents tem rom gettîng tîngs done. Don’t put ît of—read tîs book now!”

—Martîn M. Antony, P.D., ABPP, proessor în te department o psycoogy at Ryerson Unîversîty and autor oWen Perect ïsn’t Good Enougandhe Antî-Anxîety Workbook

“Probems assocîated wît cronîc procrastînatîon ave been argey overooked în se-ep îterature. Drawîng upon te atest Indîngs rom cînîca researc, Pamea Wîegartz and Kevîn Gyoerkoe provîde practîca toos to ep peope make tîmey decîsîons and stop puttîng împortant aspects o teîr îe on od.”

—C. Aec Poard, P.D., dîrector o te Anxîety Dîsorders Center at Saînt Louîs Beavîora Medîcîne ïnstîtute and proessor o amîy and communîty medîcîne at Saînt Louîs Unîversîty

“ïn a straîgtorward and practîca manner, Wîegartz and Gyoerkoe ave provîded a îgy useu set o toos or epîng readers overcome te wîdespread probem o procrastînatîon. Not ony do tey address te basîcs o goa settîng, motîvatîon, and ow to use estabîsed cognîtîve and beavîora metods, tey aso încorporate newer approaces, suc as mînduness, înto tîs easy-to-read book.”

—Cery Carmîn, P.D., dîrector o te stress and anxîety dîsorders cînîc and te cognîtîve beavîora terapy program at te Unîversîty o ïînoîs at Cîcago

“Cange your tînkîng; cange your îe! Seasoned cînîcîans Wîegartz and Gyoerkoe brîng teîr extensîve expertîse rom te consutîng room înto te pages o tîs ceary wrîtten se-ep guîde. hey concîsey expaîn te undamenta tougt processes tat ead to procrastînatîon, teac te reader ow to ratîonay examîne and caenge tose tougts, and ten genty but Irmy move te reader orward rom anxîety and se-doubt to a sense o eicacy and accompîsment!”

—Aaron Neson, P.D., ABPP, cîe o psycoogy and neuropsycoogy at Brîgam and Women’s Hospîta and assîstant proessor at Harvard Medîca Scoo

“No matter wat you procrastînate about,he Worrîer’s Guîde to Overcomîng Procrastînatîonwî ep you gaîn însîgt înto te abîts tat od you back and provîde you wît rea-word practîces to overcome tem. By earnîng and oowîng te practîces în tîs book, you’ be abe to experîence ow wonderu ît ees not to be a abîtua procrastînator.” —Davîd Haddad, presîdent o Vîdacom Corporatîon în Cîcago, ïL

Worrier’s TheGuide to Overcoming Procrastination Breaking Free from the Anxiety that Holds You Back

Pamela S. Wiegartz, Ph.D. Kevin L. Gyoerkoe, Psy.D.

New Harbinger Publications, Inc.

Pubîser’s Note hîs pubîcatîon îs desîgned to provîde accurate and autorîtatîve înormatîon în regard to te subject matter covered. ït îs sod wît te understandîng tat te pubîser îs not engaged în renderîng psycoogîca, Inan- cîa, ega, or oter proessîona servîces. ï expert assîstance or counseîng îs needed, te servîces o a competent proessîona soud be sougt.

Dîstrîbuted în Canada by Raîncoast Books

Copyrîgt © 2010 by Pamea S. Wîegartz and Kevîn L. Gyoerkoe New Harbînger Pubîcatîons, ïnc. 5674 Sattuck Avenue Oakand, CA 94609 www.newarbînger.com

A Rîgts Reserved

Acquîred by Tesîya Hanauer; Cover desîgn by Amy Soup; Edîted by Caroe Honeycurc

Lîbrary o Congress Cataogîng-în-Pubîcatîon Data Wîegartz, Pamea S.  he worrîer’s guîde to overcomîng procrastînatîon : breakîng ree rom te anxîety tat ods you back / Pamea S. Wîegartz and Kevîn L. Gyoerkoe.  p. cm.  ïncudes bîbîograpîca reerences.  ïSBN 978-1-57224-871-7 (pbk.) -- ïSBN 978-1-57224-872-4 (pd ebook) -- ïSBN 978-1-60882-207-2 (epub ebook) 1. Procrastînatîon. 2. Anxîety. 3. Worry. ï. Gyoerkoe, Kevîn L. ïï. Tîte.  BF637.P76W54 2010  155.2’32--dc22  2010043967

To Tommy and Jack—my avorîte reasons to procrastînate —PSW

For Kody —KLG

Contents

Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . vii

Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1

PART 1 Learn About Your Anxiety and Procrastination

1 Understanding Anxious Procrastination . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

2 Evaluate Your Reasons for Procrastinating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

3 Get Motivated and Make a Commitment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21

PART 2 Change Your Mind About Anxiety and Procrastination

4 Overcome Fears of FailureandSuccess . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

5 Know That You Can Do It. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

6 Accept Imperfection and Uncertainty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63

7 Focus on the Now . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73

PART 3 Get Moving on Your Goals

8 Confront Your Fears . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87

9 Set Effective Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97

10 Manage Time More Effectively . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 109

11 Change the Way You Relate. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127

PART 4 Maintain Positive Change

12 Get Support . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 143

13 Prevent a Relapse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149

References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 157

Acknowledgments

We’d îke to tank our edîtors at New Harbînger Pubîcatîons—Tesîya Hanauer, Jess Beebe, and Caroe Honeycurc—or teîr support, entusîasm, and însîgtu contrîbutîons to tîs book. And tanks to our prooreader, Gorîa Sturzenacker, or er keen attentîon to detaî. You’ve been a peasure to work wît. O course, we want to tank our patîents or gîvîng us te opportunîty to joîn tem on te journey to overcomîng anxîous procrastînatîon. hey’ve taugt us muc about strengt, courage, and persever- ance, and we are grateu. hanks aso to our amîîes or teîr endess patîence and encouragement durîng te ate nîgts and weekends we spent wrîtîng. As wît most tîngs în our îves, we coudn’t ave done ît wîtout you!