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TheNowHabit.pdf

TheNowHabit

用户0269339012 2018-01-10 评分 0 浏览量 0 0 0 0 暂无简介 简介 举报

简介:本文档为《TheNowHabitpdf》,可适用于求职/职场领域,主题内容包含TheNowHabitbyNeilFiore,PhDSummarybyXavierNoriafxnhashrefcomWhyWeProcrastin符等。

TheNowHabitbyNeilFiore,PhDSummarybyXavierNoriafxnhashrefcomWhyWeProcrastinateAnxietybullMostofuswhoconsiderourselvesprocrastinatorsmeetdeadlinesandavoidseriouspenaltiesbullOurdistresscomesfromtheconstantanxietyofdelaying,guiltabouttheinferiorqualityofprojectscompletedatthelastminute,anddeepregretsaboutlifersquosmissedopportunitiesAPositiveViewbullTheNowHabitdoesnotacceptthatlaziness,disorganization,oranyothercharacterdefectisthereasonyouprocrastinatebullProcrastinationisnotacharacterdefect,rather,itisanattemptatcopingwiththeoftenincapacitatingfearofhavingourworthhelpupforjudgementFearsbullItisthefearoffailure,thefearofbeingimperfect,andthefearofimpossibleexpectationsthatpreventusfromactingbullThefearofjudgementisthekeyfearthatstemsfromoveridentifyingwhoyouare,yourworthasaperson,withyourworkALearnedDefencebullProcrastinationisalearnedprotectivereactiontopressure,feelingoverwhelmed,andfearoffailureandofsuccessbullIftheseunderlyingfearsareallayed,thelearnedtacticofprocrastinationcanrapidlybeunlearnedRewardsbullProcrastinationisrewardingbullItlessensyourfearfrombeingjudgedbullIttemporarilyreducesanxietybullOccasionallythetaskisfinallydonebysomeoneelsebullOftengoesunpunishedHowWeProcrastinateWalkingABoardbullWeuseametaphortounderstandhowwelearnedtoprocrastinatebullAWalkingaboardonthegroundbullBWalkingaboardsuspendedbetweenbuildingsfeetabovethepavementbullCWalkingaboardsuspendedbetweenbuildingsfeetabovethepavement,withthebuildingonyourendonfireTheBoardbullOnapsychologicallevelyouareoftentheonewhoraisestheboardoffthegroundbychangingastraightforwardtaskintotherestofyourworth,proofthatyouareacceptable,apredictionthatyouwillbesuccessfulandhappyorafailureandmiserablebullThroughperfectionismyouraisethetaskfeetabovetheground,sothatanyfailureorrejectionwouldbeintolerablebullYoudemandthatyoudoitperfectly,withoutanxiety,withcompleteacceptancefromyouraudience,withnocriticismbullInmostcasesyouaretheonewhoconfusesjustdoingthejobwithtestingyourworth,whereonepossiblemistakewouldfeelliketheendoftheworldbullWhenyoubelievethatyourselfworthisdeterminedbyyourperformance,youfocusonpsychologicalselfprotectionfromfearoffailing,ratherthanjustdoingthejobbullWhenyouprocrastinate,itrsquosasifyouaretheoneraisingtheboardofftheground,gettingyourselffrozen,andthenlightingthatfiretocreatethepressureofarealdeadlinebullProcrastinationallowsustoresistbeingjudgedbyourproductionbecausewenevermakeacompleteeffortthatreflectsourfullabilityBouncingFromFailuresbullSuccessfulpeoplesufferthroughcatastrophesandbankruptciesThesuccessfulpersonfailsmanytimesandbouncesbackbullThefailurefailsonlyonce,lettingthatonefailurebecomeajudgementofhisworth,andthushislabelbullYoucouldfallmanytimes,repeatedlyusingyournetbouncebackinordertoworkforanothersuccessbullNobookcanteachselfworthItcanonlyshowyouhowtoactasifyouhaveselfworthbullYoursquollstartbyreplacingprocrastinationpatternswiththepositivehabitsofaproducerbullAsyoubecomemoreeffectiveincontrollingyourworkhabitsandguaranteeingyourleisuretimeyoursquollbebuildingselfesteembullButitwillnotbetrueselfworthuntilyoucantalktoyourselfinpositivelanguagethathealstheselfalienationyoursquovelearnedovertheyearsbullLuckily,youdonrsquotneedtobeperfectlypsychoanalized,nordoyouneedtototallyloveyourselftobenefitfromreplacingyourthreateninginnerdialoguewithnurturinganeffectiveselftalkbullYouwillmakesignificantprogressinyourabilitytoworkwithconcentration,serenity,andcreativitybycreatingsafetyandcompassionforyouhumanimperfectionHowtoTalktoYourselfLanguagebullWefocusontheuseoflanguage,sincelanguagereflectsattitudesandbeliefsthatdeterminehowyouactandfeelbullPressuremessagesgenerateanxietyandcreatenegativereactionsbullInadditiontobeingcounterproductive,suchmessagesfailtopointoutthedirectiontowardwhatyouwant,decide,orchoosetodobullBylearningtochallengeandreplaceyournegativeinternaldialogue,youwillfreeyourselffromattitudesaboutyourworthandabilitiesthatareinappropriateforyourcurrentage,intellect,andpowerldquoHaveTorsquosrdquoStressbullldquoHavetorsquosrdquocommunicatevictimhood,resistance,burden,stress,confusionbullYourbrainmustsimultaneouslytackletwoconflictingsituations:providingtheenergyfortheimposedtask,andprovidingtheenergytoresistthreatstotheintegrityoftheself,witheitherthestressordepressiveresponsebullWiththeconfusionoftheldquohavetordquomessage,yoursquorestuck,physically,andemotionallybullAttemptingtoresolvebeingstuckbyaddingpressurethroughdisciplineorspectersofterriblecatastropheswillonlymakemattersworsebullThesethingsonlyconfirmtheimpressionthatthetaskisawfulandpainfulbullShouldcomparesidealvsbadrealitybullCounterproductivegoalcomparesfinishedvsbadstartbullEnvycomparesadmiredvsbadyoubullLongingforthefuturecomparesblissvsbadnowldquoShouldrsquosrdquoDepressionbullAsyoubegintospeaktoyourselfinalanguagethatfocusesonresultsratherthanblame,onchoiceratherthanhaveto,onwhatisratherthatwhatyouthinkshouldbe,youwillfindthatyourbodyandmindcooperatebyprovidingalevelofpositiveenergy,withoutstressoranxiety,freefromunnecessarystrugglesofthepastandnegativecomparisonswiththefuturebullYoudonrsquothavetowanttodothetask,nordoyouhavetoloveitButifyoupreferittotheconsequencesofnotdoingit,youcandecidetocommittoitwholeheartedlybullIamgoingtothestorebullIwillbeatthedentistat:PMbullIamgoingtotrafficcourtthismorningPositiveLanguageSayingldquoNordquobullDevelopingfreshalternativeselfstatementsthatinvolvechoice,commitment,andtheabilitytosaynoisanessentialsteptowardshavingagreaterrangeofpossibilitiesinworkingonanytaskandinchangingfromaprocrastinatortoaneffectiveproducerbullNo,IrsquollneedtimetothinkaboutthatbullNo,IwouldratherhaveacontractwithtermsIknowIcanwholeheartedlyembracethanendangerthequalityofmyworkbycompromisingbullNo,Iwillnotbepayingthatbillnow,andIrsquomwillingtopayfortheprivilegebyincurringyourinterestchangesFiveSelfStatementsNegativeAttitudesbullTherearefiveessentialnegativeattitudesorselfstatementsthatleadtoprocrastinationanddistinguishprocrastinatorsfromproducersbullEveryprocrastinatornormallypresentssomeofthesesymptomsIHavetobullReplaceldquoIhavetordquobyldquoIchoosetordquoinyourinnerdialogueIMustFinishbullldquoFinishingrdquoisinthevaguedistance,alongwayfromwhereyoumaybenowintermsofskills,confidence,andperspectivebullReplaceldquoImustfinishrdquowithldquoWhencanIstartrdquobullThisfocusesenergyonwhatcanbetacklednowThisIsSoBigbullThebiggerandmoreoverwhelmingtheprojectseemstoyou,thegreateryourtendencytoprocrastinateAnxietywillreplacethenaturaltendencytowardmotivationandcuriositybullReplaceldquoThisissobigrdquowithldquoIcantakeonesmallsteprdquobullAproject,asabook,canrsquotbedoneallatonce,itisasequenceofsmallstepsIMustBePerfectbullThemoreperfectionistandselfcriticalyouare,theharderitistostartonaprojectthatyoualreadyknowwillneverbequitegoodenoughbullReplaceldquoImustbeperfectrdquowithldquoIcanbehumanrdquobullAddacceptanceof(notresignationto)yourhumanlimitsIDonrsquotHaveTimeToPlaybullReplaceldquoIdonrsquothavetimetoplayrdquowithldquoImusttaketimetoplayrdquobullInsistingonyourregulartimeforexercise,fordinnerswithfriends,forfrequentvacationsthroughouttheyearincreasesthefeelingsofinnerworthandrespectforyourselfAllTogetherbullProcrastinator:ldquoIhavetofinishsomethingbiganddoitperfectlywhileworkinghardforlongperiodsoftimewithouttimetoplayrdquobullProducer:ldquoIchoosetostartononesmallimperfectstepknowingIhaveplentyoftimeforplayrdquoProgressivebullYouwonrsquotchangethesenegativethoughtsatonce,itwilltaketimebullYoursquollbemorealertofthemandwillprogressivelyswitchbullEachtimeyouchoosetoswitchyouarewritinganewtrackofbraincells,anewneuralpathwayinyourbrainGuiltFreePlay,QualityWorkPuttingOffLivingbullldquoPuttingofflivingrdquoisthemosttragicformofprocrastinationwecanengageinNotonlydoesitkeepusfromcompletingthereallyimportanttasksinlife,itlessensourrespectforourselvesbullWeneedguiltfreeplaytoprovideuswithperiodsofphysicalandmentalrenewalPeakPerformersbullPeakperformerssurpassworkaholicsintakingmorevacations,beinghealthier,andaccomplishingmoreofthetasksthatmakearealdifferenceEnergybullAfirmcommitmenttoguiltfreeplaywillrechargeyourbatteries,creatingrenewedmotivation,creativity,andenergyforalltheotherareasofyourlifeMotivationbullGuiltFreeplaygivesqualityworkOvercomingBlockstoActionThreeMajorBlocksbullFearofbeingoverwhelmedbullFearoffailurebullFearoffinishingNowHabitToolsbullThreedimensionalthinkingbullWorkofworryingbullPersistentstartingThreeDimensionalThinkingbullTacklinganylargeprojectrequiresanoverviewofitssize,length,andbreadthbullThereversecalendarstartswiththeultimatedeadlineandthenmovesback,stepbystep,tothepresentwhereyoucanfocusyourenergyonstartingbullYoucontrolthedeadlines,therersquosnojustabigimposedfromonhighWorkofWorryingbullWorryingcanwarnyouofdangerandevokeactiontoprepareforthatdangerbullProcrastinationisanineffectivewaytocopewithworrying,itstallsactionandsimplypilesupmoreworriesbullWhatistheworstthatcouldhappenbullWhatwouldIdoiftheworstreallyhappenedbullHowwouldIlessenthepainandgetonwithasmuchhappinessaspossibleiftheworsedidoccurbullWhatalternativeswouldIhavebullWhatcanIdonowtolessentheprobabilityofthisdreadedeventoccurringbullIsthereanythingIcandonowtoincreasemychancesofachievingmygoalbullOnceathreatisraiseditmustbedealtwithtoavoidstressbullPlans,action,andsolutionsarerequiredtodirecttheenergyandcompletetheworkofworryingbullByusingtheworkofworrying,creatingsafety,andusingthelanguageoftheproducer,youareestablishingskillsformaintaininggenuineselfconfidencebullYoumayneedtoovercomethefearoffinishingbullEssentiallyalllargetasksarecompletedinaseriesofstartsbullKeeponstarting,andfinishingwilltakecareofitselfPersistentStartingTheUnscheduleKeyIdeasbullOnlyworkwilldiminishyouranxietybullThirtyminutescanbeallthetimeintheworldtosolveaproblemwhenyouareintenselyfocusedbullTheimportantthingisthatyougotstartedReversePsychologybullTheUnscheduleismeanttohelpyouintegratetheNowHabitstrategiesandtoolssoyoucanfocusyourenergyonbeingaproducerbullTheUnscheduleintegratesseveralwellrecognizedbehavioralandpsychologicalprinciplesWhatToSchedulebullPreviouslycommittedtimesuchasmeals,sleep,meetingsbullFreetime,recreation,leisurereadingbullSocializingbullHealth,activitiessuchastennisbullRoutineevents,commuting,classesFillinbullFillinyourUnschedulewithworkonprojectsonlyafteryouhavecompletedatleastonehalfhourofqualityworkbullThoseperiodshavetoreferonlytouninterruptedworkbullRewardyourselfwithabreakorachangetoamoreenjoyabletaskbullEmphasizewhatyoudidaccomplishbullAlwaysleaveatleastonefulldayaweekforrecreationbullBeforedecidingtogotoarecreationalactivityorsocialcommitment,taketimeoorjustthirtyminutesofworkbullFocusonstartingbullThinksmall,aimforthirtyminutesofqualityworkbullKeepstarting,finishingwilltakeofitselfbullNeverenddown,neverstopworkwhenyoursquoreblockedorattheendofasectionAlwaysstaywithatoughspotforanotherfiveminutesorten,tryingtocomeupwithatleastapartialsolutionbullWithintwoweeksofusingtheUnscheduleyoucanexpectabroaderawarenessofyourworkpatternsbullYouareprobablybusierthanyouthoughtbullCertaindaysarelessproductivethanothersbullOtherdaysaresobusythatyouneedtoloweryourexpectationsAdjustingBenefitsbullRealistictimekeepingbullThirtyminutesofqualitytimebullExperiencingsuccessbullSelfimposeddeadlinesbullNewfoundldquofreetimerdquoFlowTheRightSidebullMostofusapproachworkasifweareonlycapableoflinearthought(lefthemisphereofcerebralcortex)andsurvivalfunctioning(reptilianbrain)bullYet,ifproperlyused,therighthemisphereofyourcerebralcortexinjustsecondscanprovidemorethanenoughideastofillabookbullWhenstartingaprojectweneedtotemporarilysuspendcriticismandlinearthoughtbullSuccessfulartistsoftenstartwithanapparentlyrandomseriesofideascenteredaroundathememanyoftheseideaslaterprovedsuperfluoustothefinaldesign,butwereessentialtotheprocessofdevelopinganewconceptThatis,theearlydraftsarenotdiscardedlikemistakes,butareviewedbullTwominutes,threebreathsateachstepbullLettinggoofthepastbullLettinggoofthefuturebullCenteringinthepresentFocusingExerciseTheProcrastinatorInYourLifeOthersbullWheninteractingwithaprocrastinatoractasaconsultantnotasadirectorbullOfferyoursupport,beasoundingboard,andhelpthemberealistic,butdonrsquottrytodecidethingsforthemorjudgetheirmoralcharacterManagingbullDirectprocrastinatorstowardschoice,safety,acknowledgementforwhattheycandobullAvoidthecriticismsofamiliartothembullFocusonstart,notfinishingbullPraiseshouldprecedeeventhemildestformofrecommendationforimprovementbullLetyourstaffknowwhichworkhaspriorityandsticktoitbullConsideryourdecisionscarefullybullUsesubgoalsandsubdeadlinestogiveagreatersenseofachievementbullUsescheduledmeetingsasopportunitiestorewardprogressandtogiveconstructivefeedbackbullKeepfeedbackfocusedonachievingthegoalbullWhenmistakesoccur,expressyourdisappointmentatyourmutualfailuretocommunicateclearlybullKeepitfocusedonwhatneedstobedonetomakethenecessarycorrectionsbullPatience,donotnagbullRememberthemotivationsbehindprocrastination,betolerantbullSubstituteauthoritarianphrasesandcriticismbyldquoIwouldlikerdquobullMovethelanguagetoldquoIwantrdquo,ldquoIchooserdquo,ldquoIhavedecidedrdquoLivingWithAProcrastinator

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