Worrier's Guide to Overcoming Procrastination , livre ebook

New Harbinger Publications - Kevin Gyoerkoe

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129 pages

English

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Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781608822072
Langue	English

Informations légales : prix de location à la page 0,0778€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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“Wiegartz and Gyoerkoe have written an invaluable guide for overcoming problems with procrastination in the context of worry and anxiety. The book teaches readers to understand why they put off tasks and provides them with effective, step-by-step strategies for dealing with procrastination and overcoming anxiety and perfectionism, which often contribute to procrastination. I highly recommend this book for anyone whose anxiety prevents them from getting things done. Don’t put it off—read this book now!”
—Martin M. Antony, Ph.D., ABPP, professor in the department of psychology at Ryerson University and author of When Perfect Isn’t Good Enough and The Anti-Anxiety Workbook
“Problems associated with chronic procrastination have been largely overlooked in self-help literature. Drawing upon the latest findings from clinical research, Pamela Wiegartz and Kevin Gyoerkoe provide practical tools to help people make timely decisions and stop putting important aspects of their life on hold.”
—C. Alec Pollard, Ph.D., director of the Anxiety Disorders Center at Saint Louis Behavioral Medicine Institute and professor of family and community medicine at Saint Louis University
“In a straightforward and practical manner, Wiegartz and Gyoerkoe have provided a highly useful set of tools for helping readers overcome the widespread problem of procrastination. Not only do they address the basics of goal setting, motivation, and how to use established cognitive and behavioral methods, they also incorporate newer approaches, such as mindfulness, into this easy-to-read book.”
—Cheryl Carmin, Ph.D., director of the stress and anxiety disorders clinic and the cognitive behavioral therapy program at the University of Illinois at Chicago
“Change your thinking; change your life! Seasoned clinicians Wiegartz and Gyoerkoe bring their extensive expertise from the consulting room into the pages of this clearly written self-help guide. They concisely explain the fundamental thought processes that lead to procrastination, teach the reader how to rationally examine and challenge those thoughts, and then gently but firmly move the reader forward from anxiety and self-doubt to a sense of efficacy and accomplishment!”
—Aaron Nelson, Ph.D., ABPP, chief of psychology and neuropsychology at Brigham and Women’s Hospital and assistant professor at Harvard Medical School
“No matter what you procrastinate about, The Worrier’s Guide to Overcoming Procrastination will help you gain insight into the habits that hold you back and provide you with real-world practices to overcome them. By learning and following the practices in this book, you’ll be able to experience how wonderful it feels not to be a habitual procrastinator.”
—David Haddad, president of Vidacom Corporation in Chicago, IL
breaking free from the anxiety that holds you back
Pamela S. Wiegartz and Kevin L. Gyoerkoe
New Harbinger Publications, Inc. -->
Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Distributed in Canada by Raincoast Books
Copyright © 2010 by Pamela S. Wiegartz and Kevin L. Gyoerkoe
New Harbinger Publications, Inc.
5674 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com
All Rights Reserved
Acquired by Tesilya Hanauer; Cover design by Amy Shoup; Edited by Carole Honeychurch
___________
Library of Congress Cataloging-in-Publication Data
Wiegartz, Pamela S.
The worrier’s guide to overcoming procrastination : breaking free from the anxiety that holds you back / Pamela S. Wiegartz and Kevin L. Gyoerkoe.
p. cm.
Includes bibliographical references.
ISBN 978-1-57224-871-7 (pbk.) -- ISBN 978-1-57224-872-4 (pdf ebook) -- ISBN 978-1-60882-207-2 (epub ebook) 1. Procrastination. 2. Anxiety. 3. Worry. I. Gyoerkoe, Kevin L. II. Title.
BF637.P76W54 2010
155.2’32--dc22
2010043967
To Tommy and Jack—my favorite reasons to procrastinate
—PSW
For Kody
—KLG
Contents
Acknowledgments
Introduction
Part 1: Learn About Your Anxiety and Procrastination
1. Understanding Anxious Procrastination
2. Evaluate Your Reasons for Procrastinating
3. Get Motivated and Make a Commitment
Part 2: Change Your Mind About Anxiety and Procrastination
4. Overcome Fears of Failure and Success
5. Know That You Can Do It
6. Accept Imperfection and Uncertainty
7. Focus on the Now
Part 3: Get Moving on Your Goals
8. Confront Your Fears
9. Set Effective Goals
10. Manage Time More Effectively
11. Change the Way You Relate
Part 4: Maintain Positive Change
12. Get Support
13. Prevent a Relapse
Acknowledgments
We’d like to thank our editors at New Harbinger Publications—Tesilya Hanauer, Jess Beebe, and Carole Honeychurch—for their support, enthusiasm, and insightful contributions to this book. And thanks to our proofreader, Gloria Sturzenacker, for her keen attention to detail. You’ve been a pleasure to work with.
Of course, we want to thank our patients for giving us the opportunity to join them on the journey to overcoming anxious procrastination. They’ve taught us much about strength, courage, and perseverance, and we are grateful.
Thanks also to our families for their endless patience and encouragement during the late nights and weekends we spent writing. As with most things in our lives, we couldn’t have done it without you!
Introduction
If you’ve picked up this book, we’re excited to offer you hope. We know how difficult it is to overcome procrastination. If you’re like most of our patients, you’ve tried many things already but still feel stuck. It seems that no matter how hard you try, your productivity just isn’t where it should be and you can’t stop putting things off. You know the consequences of procrastination: missed deadlines, overdue bills, unhappy supervisors, poor grades, and feelings of guilt and inadequacy. What you may not know is that procrastination is often driven by anxiety.
Though often overlooked, much of the time anxiety is really the driving force behind avoidance. Fear of failure, discomfort with success, and perfectionism all serve to feed anxiety and foster procrastination. You might have noticed how this works: you see an e-mail from your boss in your in-box about a project you’re behind on and you feel a quick rush of adrenaline. You make a fast decision: I can’t deal with it ,and you get up to go talk to a coworker instead. Or you sit down with your tax documents and feel a sense of dread. You think to yourself, I’m going to owe a lot of money , and you close the file and turn on the TV. In time, you fall into the habit of avoiding tasks when you feel anxious, instead of confronting and completing them. Procrastination becomes a way of life.
The good news is that procrastination is a habit you can change. You can remove the chains of anxious avoidance and reclaim your life. You can develop the skills that will allow you to do what needs to be done and enjoy your life too. Successfully conquering anxious procrastination means you get to work productively and play happily. You’ll get things done, and the time you spend relaxing and pursuing activities you enjoy will be free of the guilt that plagued you before. You’ll finally be able to truly relax and have fun knowing that nothing is hanging over your head.
This book contains the tools you need to beat anxious procrastination—you’ll find everything you need on these pages. Our hope is that you’ll use the strategies in this book to conquer the procrastination that holds you back and experience the increased joy, productivity, and self-esteem that comes from facing your fears—and winning.
How to Use This Book
As you read through The Worrier’s Guide to Overcoming Procrastination, you’ll notice that it contains four parts. In part 1 you’ll learn about the relationship between anxiety and procrastination. You’ll also identify the reasons behind your procrastination. At the end of part 1, you’ll make a commitment to change. In part 2 you’ll work on changing the negative thinking patterns that fuel your anxiety and procrastination. You’ll unearth the fears of failure (or success) that lurk beneath your avoidance, and you’ll boost your confidence to complete tasks. As you challenge your perfectionistic beliefs, you’ll work on accepting the uncertainty inherent in life. Part 3 includes strategies to change your behavior and get you moving toward your goals. We’ll show you how to set effective goals that will help boost your productivity and guide you through managing your time more skillfully. And lastly, in Part 4 we’ll describe some of the ways you can maintain the positive changes you’ve worked so hard to achieve. You’ll learn the key role social support plays in sustaining your progress, as well as other techniques to prevent a relapse.
Here are a few additional suggestions to get the most out of this book: Be sure to complete all the self-help exercises in this book. Just as reading the latest fashion magazine won’t improve your wardrobe, you won’t beat anxious procrastination just by reading about it. Pick up your pen or pencil—just like we ask our clients to do—and get to work. Keep at it! Though these strategies are fast and effective, anxiety and procrastination are a tough team. It takes time and work to master these skills and overcome anxious procrastination—but it will be worth it. Get additional help if you need it. If you’ve worked hard on the exercises in this book and still don’t feel you’re making the progress you desire, you can use this book in conjunction with a cognitive-behavioral therapist experienced in helping people overcome anxiety and procrastination. Reward yourself! Let’s face it—change is difficult, and you deserv