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کتاب کار راهنمای غلبه بر اهمالکاری، نگرانی و کمالگرایی: با رویکرد درمان تلفیقی ذهن آگاهی- شناختی رفتاری
شما هم دائماً کارهای سخت را به بعد موکول میکنید؟! نه کارتان را انجام میدهید و نه تفریح میکنید؟! عذاب وجدان هم دارید که کارهایتان را انجام ندادید؟! به سختی تصمیم میگیرید و از روبهرو شدن با مشکلات گریزان هستید؟! در یک کلام اهمالکاری میکنید؟! اهمالکاری عمدتاً در اثر اضطراب به وجود میآید و این راز بزرگی است که خیلیها نمیدانند. ترس از شکست، ترس از موفقیت! و همینطور کمالگرایی همگی به اضطراب و نهایتاٌ به اهمالکاری ختم میشوند. احتمالاٌ شما هم هنگامیکه اضطراب دارید به جای حل مسائل سعی میکنید کار را به بعد موکول کنید و حل مشکل اهمالکاری تبدیل شده به یکی از آرزوهای شما. بله، سخت است، اما با انتخاب این کتاب به شما مژده میدهیم که به زودی از این مشکل رهایی پیدا میکنید!! یک خبر خوب دیگر هم برای شما داریم، اینکه اهمالکاری عادت است و هر عادتی قابل تغییر! با مهارتهایی که قدم به قدم در این کتاب آموزش داده شده، میتوانید کارهایتان را یکییکی انجام داده و از زندگی هم لذت ببرید، اعتمادبهنفس داشته باشید و شاد زندگی کنید، دیگر خبری از عذاب وجدان نیست! این کتاب شامل تمام ابزارهایی است که برای غلبه بر اهمالکاری ناشی از اضطراب نیاز دارید؛ هر چیزی که لازم باشد اینجا جمع شده است! با ما که باشید خیلی سخت نیست، تخصصی اما ساده ....
176 pages, Paperback
First published January 1, 2011
21 people are currently reading
165 people want to read
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Displaying 1 - 6 of 6 reviews
April 10, 2020
این کتاب رو خیلی خیلی دوستش دارم چون علاوه بر اینکه خیلی خوب به موضوعات پرداخته و توضیح داده مثالهایی هم برای راهنمایی و کمک در اختیارت قرار میده و برای هر مبحثی تمرین ارائه میده. خیلی وقت ها به مطالب قبلی اشاره میکنه و انها رو دوباره برات یادآوری میکنه. من با این کتاب تونستم کارهایی رو که خیلی وقت بود دوست داشتم انجامشون بدم ولی اهمال میکردم رو انجام بدم و نظمی به کارهام بدم. علاوه بر همه اینها بهم کمک کرد یک سری باورها و افکار محدود کننده رو شناسایی کنم و افکار منطقی و بهتری رو جایگزینش کنم و حس بهتری داشته باشم.
February 28, 2020
دو سال پیش وقتی بدلیل حجم کارهای به تعویق افتاده ام درگیر استرس شده بودم و به یه روانشناس مراجعه کردم این کتاب رو بهم معرفی کرد. با راهکارهای روانشناس من اون برهه رو پشت سر گذاشتم و چون آدم اهمال کاری بودم تو خوندن این کتاب هم یه دو سالی تعلل کردم ولی وقتی خوندمش متوجه شدم چه اشتباهی کردم! این کتاب خیلی به من کمک کرد که بعد از نشیبهای فراووون زندگیه شخصیم دوباره برگردم به مسیر و بتونم کارهایی رو انجام بدم که حال واقعیم رو بهتر کنه. نمیگم کاملا اهمال کاری رو گذاشتم کنار ولی تونستم نتایج رضایت بخشی داشته باشم به نسبت قبل.
December 26, 2021
نه حرف جدیدی در رابطه با اهمال کاری میزد
و نه راهکار خوبی برای این مشکل ارائه داد
ارزش خوندن نداره و الکی وقت و انرژیتون رو صرف این کتاب نکنید
و نه راهکار خوبی برای این مشکل ارائه داد
ارزش خوندن نداره و الکی وقت و انرژیتون رو صرف این کتاب نکنید
March 21, 2011
The Worrier's Guide to Overcoming Procrastination. Yes, that is me and paying bills or doing the taxes or filing for College Girls FASFA and on and on and on. I liked learning that changes can be made. I learned whether it be consciously or not, we all follow our own rule book in life. We have a set of rules that has led us to put things off and avoid tasks. To make long-term changes, it’s crucial to rewrite your rule book. By changing your rules, you’ll make yourself much less vulnerable to procrastination and find those once enduring to-do list items cleared away, making space for new projects and goals.
Kevin L. Gyoerkoe, Psy.D., coauthor of The Worrier’s Guide to Overcoming Procrastination, is codirector of the Anxiety and Agoraphobia Treatment Center in Illinois. Here are 5 rules you can relearn.
Old Rule #1: Avoidance works. If a situation feels bad, I should avoid it. It’s bad to feel bad. Feeling anxious means there’s something wrong with me. (Oh this one I had mastered.)
New Rule #1: I can face it. I’ll do what I need or want to do regardless of how I feel. Feeling anxious at times is normal and doesn’t mean something is wrong with me.
Old Rule #2: Perfection is possible. High standards motivate me. I can’t live with mistakes. I won’t feel good unless things are “right.” (My OCD makes me feel I have to have everything just right!)
New Rule #2: Good enough is okay. I realize striving for perfection leaves me paralyzed, so I am for a standard that allows me to move forward.
Old Rule #3: Failure is unacceptable. I can’t tolerate failing. If I’m not sure I can succeed, I shouldn’t try. Failing is shameful. (We all must have grown up learning we must succeed.)
New Rule #3: Failure is part of life. Everyone has strengths and weaknesses. Failure is a normal part of life. If I’m falling short somewhere, I’ll take steps to boost my skills. (Know this but have not taken it in well.)
Old Rule #4: It should feel right. There is a right time, place, and mood for getting things done. I need to wait for these moments. (Do you also think you should wait til everything is just right?)
New Rule #4: The time is now. I can accomplish a lot even if I don’t feel perfectly focused or motivated. If I have a few minutes, I can get started now rather than wait until later. (AKA get off my duff and get to work!)
Old Rule #5: I shouldn’t have to. If something is boring or unpleasant, I shouldn’t have to do it. I deserve to have fun. (Now this is not me now or ever!)
New Rule #5: Let’s get it over with. Sometimes I need to do things that I don’t necessarily want to do. The quicker it gets done, the sooner I can have fun. (I have learned this one early on!)
Kevin L. Gyoerkoe, Psy.D., coauthor of The Worrier’s Guide to Overcoming Procrastination, is codirector of the Anxiety and Agoraphobia Treatment Center in Illinois. Here are 5 rules you can relearn.
Old Rule #1: Avoidance works. If a situation feels bad, I should avoid it. It’s bad to feel bad. Feeling anxious means there’s something wrong with me. (Oh this one I had mastered.)
New Rule #1: I can face it. I’ll do what I need or want to do regardless of how I feel. Feeling anxious at times is normal and doesn’t mean something is wrong with me.
Old Rule #2: Perfection is possible. High standards motivate me. I can’t live with mistakes. I won’t feel good unless things are “right.” (My OCD makes me feel I have to have everything just right!)
New Rule #2: Good enough is okay. I realize striving for perfection leaves me paralyzed, so I am for a standard that allows me to move forward.
Old Rule #3: Failure is unacceptable. I can’t tolerate failing. If I’m not sure I can succeed, I shouldn’t try. Failing is shameful. (We all must have grown up learning we must succeed.)
New Rule #3: Failure is part of life. Everyone has strengths and weaknesses. Failure is a normal part of life. If I’m falling short somewhere, I’ll take steps to boost my skills. (Know this but have not taken it in well.)
Old Rule #4: It should feel right. There is a right time, place, and mood for getting things done. I need to wait for these moments. (Do you also think you should wait til everything is just right?)
New Rule #4: The time is now. I can accomplish a lot even if I don’t feel perfectly focused or motivated. If I have a few minutes, I can get started now rather than wait until later. (AKA get off my duff and get to work!)
Old Rule #5: I shouldn’t have to. If something is boring or unpleasant, I shouldn’t have to do it. I deserve to have fun. (Now this is not me now or ever!)
New Rule #5: Let’s get it over with. Sometimes I need to do things that I don’t necessarily want to do. The quicker it gets done, the sooner I can have fun. (I have learned this one early on!)
May 31, 2020
Do you have a procrastination problem? Sure, we all do...
Wow. I wish I had read this when I was younger, because my life would've turned out so much different. Needless to say, not all is bad, but now I've got the "tools" to help with my next phase of life.
I recommend this book for anyone looking to enhance their life from mediocrity.
Wow. I wish I had read this when I was younger, because my life would've turned out so much different. Needless to say, not all is bad, but now I've got the "tools" to help with my next phase of life.
I recommend this book for anyone looking to enhance their life from mediocrity.
Displaying 1 - 6 of 6 reviews