The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play

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Your points will be added to your account once your order is shipped. Click on the cover image above to read some pages of this book! Originally published by Tarcher in , The Now Habit has sold more than 58, copies, and is as relevant as ever! Author Neil Fiore offers the first comprehensive strategy to overcome the causes of procrastination and to eliminate its deleterious effects.

His techniques will help any busy person get more things done more quickly, without the anxiety and stress brought on by failure to meet the workplace's pressing deadlines. This revised, redesigned edition includes a new introduction and a section that provides strategies to understand and deal with the complex role technology plays in procrastination today. D, co-author of Happiness Awaits You. The techniques in this book are mostly psychological, but that does not mean they're not incredibly powerful if used appropriately. Fiore helps you figure out why you are procrastinating and offers concrete exercises and strategies to overcome the most common blocks to getting started.

This is a fantastic book. Help Centre. After that, we block in our schedule our routines like meal times, sleep times, commute, socializing and any pre-scheduled meetings or appointments we might have. Doing this will give us a clear and realistic idea of how much time we can actually allot for our work.

After all that, what we are left with are time blocks we can allocate for work. We now have a clear picture of how much time we can spend for work. During our blocked schedule work time, we need to keep an unschedule log. What we do is we set a timer for 30 minutes, during this 30 minutes we remove distractions and just work. We punch in if, we spent a full, focused and uninterrupted 30 minutes of work.

Then we punch out when we are not doing the work. The focus is here is to get us excited on how much we can accomplish in such a short period of time and take note of our progress. Seeing clear evidence of our progress can be motivating in itself. The log that we have can give us an idea of how much time certain tasks take, how productive we are a certain times of the day and why. Patterns will emerge and then we can adjust and optimize how we work. Have you ever had that feeling when you were intensely focused on doing something, and then somehow time seemed to slow down and working seemed effortless?

Being in flow can bring more joy into our work instead of making it a drudgery. It can also make us more creative. We can enter the flow state by using the two minute focusing exercise which aims to replace stress and guilt with focus on the present moment. We can do this by entering a relaxed state of mind by following these steps:. We can choose to do this, short two minute, exercise before we work on task, especially ones we are having a difficult time with.

We should aim for progress not perfection. As we get better with changing our self-talk, scheduling guilt free play, unschedule using the tools to manage our fears and getting in the flow, we can get even better by fine tuning our progress using the following strategies:.

Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play

Our road to overcoming procrastination will not always go smoothly, in order to learn how to deal with failures effectively we can plan setbacks. We can plan to deliberately fail. Doing so can help us make better plans on how to deal with failure and how to prevent it. When we are trying to focus on a task, uninvited thoughts may pop up in our minds that may demand attention. In order to make the most of our time when we are focusing, we can just take note of any distracting thought down on paper and just review it later.

When we have done the work of worrying, we now have a plan to deal with setbacks. To set our self up to have a productive day, we can visualize the things we need to do, the possible setbacks and what we will do to overcome them. Just like how athletes visualize their moves in advance, we can imagine how we will move and react for the day. We may have many goals in our life, but the fact is we have limited time to pursue them. When our focus and energy are scattered to too many goals we could end up feeling demotivated and frustrated because we are not making progress as much as we want.

Working takes energy, not working also takes a lot of energy worrying, feeling guilty, cramming. We procrastinate to temporarily relieve deep inner fears. To overcome these fears, you need to accept yourself as imperfect and human. Your self-worth is not defined by your output.

The Now Habit: A Strategic Program for Overcoming Procrastination & Enjoying Guilt Free Play

You must stop criticizing yourself. Procrastination is rewarding — it brings us relief and refuge.

The Now Habit by Neil Fiore TEL 137

The task will often get taken care of by itself or by someone or something else. The cycle of procrastination goes like this — the more you procrastinate, the more anxious you are, and the more you criticize yourself, and the more you lose confidence. With lost confidence, you have even greater need to use procrastination, because you are afraid that others will judge you unfavorably. The best way to learn how you procrastinate is to observe yourself for 3 days.

Whenever you put something off, write down what, how, and why. Write down your feelings and thoughts. After three days, review your notes.


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Yes, procrastination is a habit. And like any habit, it can be changed. If you were to walk a board between two skyscrapers, you would be paralyzed by fear. You need to create that safety net in your life. Develop indisputable sense of worth for yourself. Allow yourself to make mistakes. Make a safe place where you are free of judgment, in your mind and in your life. Make a commitment to yourself and your self-worth. Nothing must threaten you. Allow yourself to be human. It is very important that you master the self-talk, because it determines the whole context or your life and your attitude to everything.

It determines how you feel and how you act. These messages are negative because they do not clearly communicate what you choose to do, when you choose to do it, and where you choose to start it. Replace the negative messages with positive ones. Give yourself the power of choice. You can say no. Always keep that in mind.

I choose to start on one small imperfect step knowing I have plenty of time for play. This chapter could be summarized like this: Play hard, work hard. Focus on playing hard first. Schedule your play, leisure and time for friends first , and start scheduling your work only after that. Procrastinators have many things common with workaholics.

But both of them should realize that you do not need to put of living.

The now habit : a strategic program for overcoming

Any large task can easily overwhelm you without the proper perspective. You need to consider the size, length, and breadth of your task. You need to divide the work in time. Divide and conquer Reverse calendar helps you to schedule your work realistically.


  1. The calculus, with analytic geometry.
  2. High-Level Thoughts!
  3. Summary Notes.
  4. In search of knowledge management : pursuing primary principles.
  5. You start with an ultimate deadline, and then work your way with smaller deadlines up to the present moment. All these deadlines are within your control. You should respect your ability to worry as a means to alert you of a potential danger. Whenever you worry, figure out a plan for alleviating your worries.

    Establish a plan how to cope with any potential danger. This will give you a true peace of mind.



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