关闭

关闭

关闭

封号提示

内容

首页 Procrastination

Procrastination.pdf

Procrastination

川续断 2012-07-19 评分 0 浏览量 0 0 0 0 暂无简介 简介 举报

简介:本文档为《Procrastinationpdf》,可适用于人文社科领域,主题内容包含PraiseforPROCRASTINATION“TryingtokicktheprocrastinationhabitIntheirpractic符等。

PraiseforPROCRASTINATION“TryingtokicktheprocrastinationhabitIntheirpracticetreatingprocrastinators,theseCaliforniapsychologistshavepinpointedseveralcauses”USAToday“AnexplorationofwhatcausespeopletoprocrastinateandvariousprocrastinationstylesFascinating”Fitness“DrBurkaandDrYuengetprocrastinatorstofeelbetteraboutthemselvesInlearningtoreducetheirdelayingtactics,procrastinatorshavemuchtogaininadditiontofasterperformanceandenjoyinglifemore”NewYorkTimes“ProcrastinationcanbedeadlytojustabouteveryaspectofyourlifeBurkaandYuenofferhopeforthosepronetodelay”BostonHerald“Procrastination’sbasicmessage:Atendencytobetardyisneitherabadhabitnormoralfailingbuta‘complexpsychologicalproblem’causedbyfear”USNewsandWorldReport“Warmlyandevenhumorouslywritten,butthepointsareclearlymadeBurkaandYuendidnotprocrastinateingettingtotheremedieswhichhavebeensuccessfulintheirclinicalwork”HonoluluStarBulletin“BurkaandYuenseeprocrastinationasmorethanjustlazinessForsome,it’sclosertoapsychologicalblockthatkeepsthemfromdoingwhatneedstobedone”SanJoseMercuryNewstextqxd:Layout:PMPagei“IfprocrastinationisstartingtoplayhavocwithyoursanityfortunatelytherearehelpfultoolsinProcrastination”OaklandTribune“AcloseexaminationofprocrastinationMostusefulistheauthors’adviceonhowprocrastinatorscanbreaktheirbadhabitsThisfrequentlylivelybookwillcertainlysettimewastersandtaskavoidersonthepathtoselfimprovement”PublishersWeekly“AgoodoverviewTheauthorsprovideusefulsuggestionswithoutbeingslickandgivesensibleadvicefordealingwiththeprocrastinatorsinone’sownlife”LibraryJournal“WhydowemakeexcusesandputthingsoffJaneBurkaandLenoraYuenexplainhowwegetthatway,andwhatwecandotostopit”InBusiness“WanttostopprocrastinatingandbemoreproductiveReadthisnow!”WorkingWomantextqxd:Layout:PMPageiiPROCRASTINATIONtextqxd:Layout:PMPageiiitextqxd:Layout:PMPageivThispageintentionallyleftblankAMemberofthePerseusBooksGroupPROCRASTINATIONWhyYouDoIt,WhattoDoAboutItNowJaneBBurka,PhDLenoraMYuen,PhDtextqxd:Layout:PMPagevCopyright,byJaneBBurkaandLenoraMYuenAllrightsreservedNopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted,inanyformorbyanymeans,electronic,mechanical,photocopying,recording,orotherwise,withoutthepriorwrittenpermissionofthepublisherPrintedintheUnitedStatesofAmericaDesignedbyTrishWilkinsonSetinpointMinionbythePerseusBooksGroupLibraryofCongressCataloginginPublicationDataBurka,JaneBProcrastination:whyyoudoit,whattodoaboutitnowJaneBBurkaLenoraMYuenRevedpcmIncludesbibliographicalreferencesandindexISBN(alkpaper)ProcrastinationIYuen,LenoraMIITitleBFPB'dcPublishedbyDaCapoPressAMemberofthePerseusBooksGroupwwwdacapopresscomDaCapoPressbooksareavailableatspecialdiscountsforbulkpurchasesintheUSbycorporations,institutions,andotherorganizationsFormoreinformation,pleasecontacttheSpecialMarketsDepartmentatthePerseusBooksGroup,CambridgeCenter,Cambridge,MA,orcall(),ext,oremailspecialmarketsperseusbookscomtextqxd:Layout:PMPageviviiContentsAcknowledgmentsixANotetoOurReadersxiPartOneUNDERSTANDINGPROCRASTINATIONProcrastination:NuisanceorNemesisFearofFailure:TheProcrastinatoronTrialFearofSuccess:HelloProcrastination,GoodbyeSuccessTheProcrastinatorinCombat:FearofLosingtheBattleTheComfortZone:FearofSeparationandFearofIntimacyDoYouKnowWhatTime(It)IsCurrentNeuroscience:TheBigIdeasProcrastinationandYourBrainHowYouCametoBeaProcrastinatorLookingAheadtoSuccesstextqxd:Layout:PMPageviiviiiContentsPartTwoOVERCOMINGPROCRASTINATIONTakingStock:AProcrastinationInventorySettingandAchievingGoalsLearningHowtoTellTimeLearningtoSayYesandNoUsingYourBodytoReduceProcrastinationTipsforProcrastinatorswithADDandExecutiveDysfunctionNeitherHerenorThere:ProcrastinationandtheCrossCulturalExperienceLivingandWorkingwithProcrastinatorsEpilogueAppendixA:Procrastination:TwentyfiveYearsofResearchAppendixB:AShortListofTechniquesforManagingProcrastinationAppendixC:NotesandSourcesIndextextqxd:Layout:PMPageviiiixAcknowledgmentsWearegratefultoallthepeopleinourprivatepracticesandourProcrastinationGroupsandWorkshopsfordeepeningourunderstandingofprocrastinationHearingtheirstories,understandingtheirstruggles,andhelpingthemprogresshasbeenoneofthegreatjoysofourprofessionallifeTheirwords,phrases,andstorieshavesignificantlyenrichedthisbookWeappreciatethesupportandencouragementofthemanyfriendsandcolleagueswhohelpedmakethisbookpossibleCarolMorrisonofferedwiseeditorialadviceaswellasfrequentpersonalboostsKenRicegraciouslysharedhisextensiveresearchonperfectionismBarbaraBlasdel,KarenPeoples,andLeslyeRussellaremembersofawriters’groupthatprovidedpsychologicalguidanceandinspirationalongwitheditorialeyesandcontactcreativityApologiestothemanyfriendswhoremainedsupportiveevenwhilebeingneglectedBarbaraKaplan,GersonSchreiber,IngridTauber,KathyDeWitt,VirginiaFredrick,BethHerb,AnnaMuelling,andmembersoftheLindemannStudyGroupandtheStanfordProfessionalWomen’sBookClubofferedsteadyencouragementwithopenheartsandgreatpatienceformanycanceledmeetingsOurdearfriendTaranehRazaviopenednotonlyherhearttous,butherwonderfulbeachhousewherewespentmanyweekendsworkingwithamagnificentviewofthePacificOceanTaraneh,wedon’tknowhowwewouldhavedoneitwithoutyourgenerositytextqxd:Layout:PMPageixxAcknowledgmentsTheeditorialstaffatDaCapoPressprovidedbothleadershipandresponsivenessOureditor,JonathanCrowe,hasbeenunfailinglygraciousandsupportiveofthisprojecthiskindandrespectfulguidancewasapleasureReneeCaputoisjustwhatwewouldwantaproductionmanagertobe:clear,efficient,andontimeJenniferSwearingonisawonderfulcopyeditor,andthatmeansalotcomingfromtworecoveringperfectionists,oneofwhomhadanEnglishteachermotherImmenseloveandgratitudetoPaulandReeceforeachbeingthatspecialcombinationoffamilyandfriendYouweresteadyinginfluenceswhennecessaryandalwaysgenerouswellwishersAndtoJohn,Nick,Chloe,andObithankyouforyourpatience,yourtolerance,youreditorialsuggestions,andforbeingthebestfamilyeverItisaprivilegetosharetheplanetwithyouFinally,inthefirsteditionofthisbook,wehadtoacknowledgeourindebtednesstoFederalExpress,whichenabledustomeetnumerousdeadlinesatthelastminuteThistimewethankallwhomadetheInternetaccessibletothetechnologicallychallengedandthosewhodevelopedthe“TrackChanges”editingprogramformanuscriptsWhatadifferencetwentyfiveyearsmakes!textqxd:Layout:PMPagexxiANotetoOurReadersPeoplewhowritebooksaresupposedtobeveryknowledgeableabouttheirsubjectsWeknowprocrastinationfromtheinsideout:betweenus,wehavebeenthroughmanyallnighters,spentlongyearsstrugglingwithourdoctoraldissertations,paidlatetaxpenalties,andmadeupelaboratescenariostoexcuseourdelays(astoryaboutadeathinthefamilyisourmostextremeexample)Inadditiontotwolifetimesofpersonalexperience,wehavehadmanyyearsofprofessionalexperienceworkingwithprocrastinatorsWebeganinwhenwewereonthestaffoftheCounselingCenterattheUniversityofCaliforniaatBerkeleywhere,tothebestofourknowledge,wecreatedthefirstgrouptreatmentprogramforstudentprocrastinatorsInourProcrastinationGroups,wesawpatternsandthemesemergeagainandagainWhileeachindividual’sstrugglewasunique,thereweremanystrikingsimilaritiesamongthemWelearned,forexample,thatourplantostarttheweekoffbyholdingthegrouponMondaymorningsfromninetoelevenwascompletelyunrealisticnooneevenshowedupuntilteno’clock!WhenweofferedProcrastinationWorkshopstothegeneralpublic,wewereonceagainremindedofthenatureofthebeastWealmostcanceledourfirstworkshoponeweekbeforethescheduleddatebecausetoofewpeoplehadregisteredIntheend,wehadtomovetoalargerroomwhentwothirdsofthegroupsignedupatthelastminuteForthirtyyearsnow,wehaveworkedwithindividualsinourprivatepracticesofpsychotherapyandpsychoanalysis,exploringissuestextqxd:Layout:PMPagexixiiANotetoOurReadersofprocrastinationindepthforextendedperiodsoftimeOurpatientshaveopenedtheirheartsandmindstous,andwehavebeenthefortunatebeneficiariesoftheircourageAlloftheseexperienceshavereinforcedourideathatprocrastinationisnotprimarilyatimemanagementproblemoramoralfailingbutacomplexpsychologicalissueAtitscore,problemprocrastinationisaproblemwithone’srelationshiptooneself,reflectingashakysenseofselfesteemInourfirstbook,wecalleditaproblemofselfworthNowweemphasizethatselfworthisrootedinthecapacityforacceptance,whichincludesacceptanceofourbiology,ourhistory,ourcircumstances,andourmanyhumanlimitsWhy,aftertwentyfiveyears,didwedecidethatthetimeisrightforanupdateofourbookWewanttoplaceprocrastinationinthecontextofourcurrentcultureandaddnewperspectivestoourformulationofwhatprocrastinationisallaboutInadditiontohavingadeeperpsychologicalunderstandingoftheissues,wehavenewinformationfromotherfields,suchasneuroscienceandbehavioraleconomics,thatcontributestotheunderstandingofprocrastinationTwentyfiveyearsago,therewasvirtuallynoresearchonprocrastination,butnowthereareresearchfindingsthatclarifywhatleadstoprocrastinationIn,psychologistPiersSteelattheUniversityofCalgarypublishedareviewofalmoststudiesonprocrastination,includingourbook,whichwasoneoftheearliestresourcescitedSteelultimatelyidentifiedfourmainissuesthatmakeprocrastinationmorelikelylowconfidenceinsucceeding,taskaversiveness,distractibilityandimpulsiveness,andhavinggoalsandrewardsbetoofaroffinthefutureWewerepleasedtoseethattheseresearchfindingssupportedourclinicalobservationsandsuggestions,butwethinkthereismoretoprocrastinationthanmeetstheresearcheyeTheworldhaschangeddramaticallysincewewrotethefirsteditionofProcrastinationTheInternetwasnotavailabletoindividualsintheearlys,andthepersonalcomputerwasnotcommonplaceWewroteinpencilonyellowpads,typedourdraftsonIBMSelectrictypewriters(withthethrilling“erase”key),andexchangedchaptersinpersonGettingourmanuscripttothepublisherrequiredmanytextqxd:Layout:PMPagexiiANotetoOurReadersxiiimaddashestotheFederalExpressofficeforovernightdelivery(Ifwemissedthe:PMclosingtimedowntown,wewerewellawarethattherewasalwaysthe:PMoptionattheairport)Nowcomputersareourpadsandpencils,ourresearchlibraries,andourmailcarriersAtthattime,therewerenoBlackberries,PDAs,cellphones,oriPhonesTechnologicaladvancesnowallowustowork,buttheyalsotemptustoprocrastinate!Nomatterthetimeorplace,atworkorathome,wecanloseourselvesforhourswhilewesurftheInternetreadingthenews,researchingadinfinitum,blogging,watchingsports,fantasizingaboutvacationsorpornographyThere’ssomethingforeveryoneInfact,overtheyearstherehasbeenanincreaseinavoidancebehavior,withtheInternetasthesinglemostpowerfulcauseNow,informationisbothlimitlessandinstantaneouslyavailablethereisfarmoreinformationthanwecanmanage,letaloneuseToomuchinformation,toomanydecisions,toomanyoptionsthisoverabundanceofinformationleadsmanyofusintoprocrastinationparalysisAswewritetoday,weseethatprocrastinationisevenmorecomplexthanweoncethoughtaninterweavingofnotonlyindividualpsychological,behavioral,andemotionalissues,butalsosocial,cultural,andtechnologicaldynamics,biologicalandneurologicalpredispositions,anduniversalhumantendenciesWethereforeregardthecomplexityofprocrastinationwithevengreaterrespectInwritingthisbook,webelievenow,aswedidtwentyfiveyearsago,thatlooseningthegripprocrastinationholdsoveryourliferequiresbothunderstandingwhatleadsyoutoputthingsoffandfindingsomewaytotakeactionYoumaybeawareofhowdelayingworksagainstyou,butweimagineyouarelessfamiliarwithhowprocrastinationworksforyou,anduntilyoucanseethefunctionthatprocrastinationservesinyourlife,you’llprobablyputofftryingourtechniques,justasyou’veputoffsomanyotherthingsIfyoudon’tunderstandwhyyoudelay,allthepracticaltechniquesintheworldaren’tlikelytohelpYet,evenifyou’vesearchedyoursoulandbelieveyouthoroughlyunderstandyourreasonsforprocrastinating,youstillwon’tgetanywhereunlessyoudosomethingtoovercomeit(Readingabouttechniquesmaytextqxd:Layout:PMPagexiiixivANotetoOurReadersbeinteresting,butreadingisnotdoing)SofiguringouthowtotakeactioninnewwaysisvitallyimportantInPartOneofthisbookweuntanglethemanyandvariedrootsofprocrastinationtheninPartTwoweoffersuggestionsthatcanhelpyoutakeactionOuraimisnottodoawaywithprocrastinationThereareplentyoftimeswhenit’sinyourbestinteresttoputsomethingasideandnotattendtoitRather,wehopethisbookwillleadyoutothefreedomofchoicethatcomesfromselfacceptanceWewantourreaderstolessentheirtendencytodelaybybeinghappywiththeirhumanity,acceptingtheirstrengthsandweaknesses,andbeingabletobewiththemselveslikingthecompanytheykeepWedon’tsuggestthatyougiveupsettingambitiousgoals,strivingforexcellence,ortakingonnewchallengesButthefear,shame,dread,andselfloathingthatgoalongwithconflictedattemptstotakeactionaresurelyworthbanishingWenolongerprocrastinatethewayweoncedidAlthoughLenoradoesfileataxextensioneveryyear,itisaplannedevent,notafrantic,desperatesolutiontolastminutepanicAnddespitethefactthatittookJanefivemonthstotakehernewPDAoutofthebox,shenowmanagestohandlemostofherresponsibilitiessoonerratherthanlaterAndwhileourfirstbookwasdeliveredtwoyearspastthepublisher’sdeadline,thistimeweneededonlyafourweekgraceperiod!Wecanattesttothefactthatchangeispossible,thoughwealsoknowit’snoteasyInthisbook,wewanttoaccompanyyouthroughthechallengesofprocrastinationintoaworldofpsychologicalgrowth,acceptance,andactionWehavegivenvoicetomanyofthepeoplewithwhomwe’veworkedToprotecttheirconfidentiality,we’vechangedallnamesandidentifyinginformationtheprocrastinatorswedescribearecompositesofseveralpeoplewe’veknownInsharingtheirstories,wehopeyouwillbetterunderstandyourownItisinknowingyourstory,thenarrativeofyourownlife,thatyouwillfindthecontextforyourprocrastinationWebelievethisiscrucial,forwhenweacceptourselvesaswereallyare,ratherthanaswewishtobe,wearemostabletoactinourbestinterestandnotliveatthemercyofprocrastinationtextqxd:Layout:PMPagexivPartOneUNDERSTANDINGPROCRASTINATIONKNOWTHYSELFAboutfourweeksintoourfirstProcrastinationGroupatUCBerkeley,astudentsaidwithsurprise,“ProcrastinationislikeadandelionYoupullitupandthinkyou’vegotit,butthenitturnsouttherootsaresodeep,itjustgrowsback”Whileforsomepeople,procrastinationislikeaflowereasilyloosenedandremoved,formanyitisapatchofdandelionswhoserootsaredeepandtangledWecanonlytalkabouttheserootsoneatatime,sowemustseparatetheminanartificialwayButinlife,theserootsgrowsimultaneously,interweavingandshapingeachotherastheygrowHumanexperience,likesomeweeds,iscomplexTheemotionalrootsofprocrastinationinvolveinnerfeelings,fears,hopes,memories,dreams,doubts,andpressuresButmanyprocrastinatorsdon’trecognizeallthat’sgoingonunderthesurface,becausetheyuseprocrastinationtoavoiduncomfortablefeelingsUnderneaththedisorganizationanddelay,mostprocrastinatorsareafraidtheyareunacceptableinsomebasicwayAspainfulasitistojudgeyourselfforyourprocrastination,selfcriticismmaybeeasiertotoleratethanthefeelingsofvulnerabilityandexposurethatcomewithtryingyourbesttextqxd:Layout:PMPageUNDERSTANDINGPROCRASTINATIONandthenlandingintheterritoryofyourfearsWeknowthisisuncomfortableterritory,butwhenyouavoidyourfeelings,youarealwaysunbalanced,pickingyourwaythroughafieldofburiedemotionallandmines,fearfulaboutwhenyouwillstumbleintothenextexplosionWethereforeinviteyoutoexplorethisterritorywithus,tolookatfearoffailure,fearofsuccess,fearofbeingcontrolled,andfearofintimacyorseparationinrelationships,becausewebelievethatwhenyouknowwhatyoufeelandunderstandwhyyoufeelit,youarelikelytobemoreconfident,solid,ateasewithyourself,andthenabletoproceedwithoutprocrastinatingAnotherrootofprocrastinationistheprocrastinator’scomplicatedrelationshiptotimeProcrastinatorsoftenhavea“wishfulthinking”approachtotimeorseeitasanopponenttooutwit,outmaneuver,oroutliveThisattitudetowardtimefuelsmoreprocrastinationIfyour“subjectivetime”isinconflictwith“clocktime,”itisdifficulttoanticipatedeadlines,worksteadilytowardagoal,orpredicthowmuchtimeyouneedtogetthingsdoneInaddition,yoursenseoftimemayhavecreatedtroubleinrelationshipswithotherpeoplewhosesubjectiveexperienceoftimeismorenaturallyalignedwithclocktimeAndwhenyouhaveconflictwithothersabouttime,youmightbetemptedtoprocrastinateallthemoreThebiologicalrootsofprocrastinationincludeyourb

用户评论(0)

0/200

精彩专题

上传我的资料

每篇奖励 +1积分

资料评分:

/49
仅支持在线阅读

意见
反馈

立即扫码关注

爱问共享资料微信公众号

返回
顶部

举报
资料