擊敗拖延,就從當下的三十分鐘開始:10大技巧,克服拖延習慣,轉變為高效生產者,休閒時光不再有罪惡感

本書教你辨識拖延行為的根本原因 破除「愈拖延愈痛苦、愈痛苦愈拖延」的惡性循環 善用拖延心理的特性,迅速成為高效生產者


版本 Edition: 平裝書 Paperback
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Sale priceHK$91.00 Regular priceHK$114.00
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Product Info
Chinese Age Adult - Adult
平裝書 Paperback 272 pages 14.8 x 21.0 x 1.5 cm
Approx. weight: 0.6 kg
Publication date: 29 May,2024
Barcode: 9786263617063 遠流

More books in Chinese for Age Adult - Adult

Description

作者: 尼爾.費歐  |  譯者: 許宜庭


     拖延是一種自我保護的方式,常被利用來調適我們對於做事情的焦慮感,是後天學習得來的行為模式,自然能夠透過某些方法克服。
 
  【6大拖延警訊╳3大主因】
  正面處理內心的恐懼和焦慮,找出導致拖延的主因,就能運用適當的技巧,用有效的工作模式取代拖延行為。
 
  【擺脫拖延的首要步驟:創造安全感】
  ‧用拖延日誌辨識自己的拖延模式
  ‧用4種情境跳脫習慣的拖延模式,創造出替代方案,建立不受批判的安全空間
  
  【5種提高生產力的自我對話】
  ‧用「我選擇…」取代「我必須」
  ‧用「我何時可以開始?」取代「我一定要做完」
  ‧用「我可以先踏出一小步」取代「這工作很艱鉅」
 
  【3個工具消除逃避重大工作壓力與焦慮】
  ‧3D思考法與反向行事曆,將工作切割各個小步驟,為細項訂定截止日期
  ‧善用擔憂,擬定消除威脅的行動計劃
  ‧堅持開始,對抗完成的恐懼
 
  【優質工作時間+毫無罪惡感的休閒時間】
  ‧使用留白時間表,先填入非工作的私人休憩活動
  ‧運用反向心理學,以每次優質工作30分鐘為目標,每天至少要玩樂或運動1小時
  ‧11個小撇步,幫助將心力放在提高生產效益上,更務實地管理自己的時間
 
  【進入心流狀態,加強大腦運作】
  ‧兩分鐘擺脫原本備感壓力、動力低落的狀態,迅速轉換到心流狀態
  ‧15分鐘放鬆練習,讓自己準備好聚精會神,達到最有生產力狀態
 
  【10大技巧,拖延行為自然蛻變為積極行動】
  本書作者根據自身的拖延經驗,結合心理學長才,發展出一套有效對策,已經成功幫助十幾萬名慣性拖延的人跨越難關。善用本書提供的方法與策略,依照個人狀況加以微調,將能夠成功控制拖延行為,培養堅強的韌性,激發內在動力,真正發揮自身能力。


作者
 
尼爾.費歐博士 (NEIL A. FIORE)

  在加州柏克萊執業的心理學家,兼任企業管理顧問,曾任職於加州大學柏克萊分校的諮商中心,並於工業、健康與教育機構擔任顧問。費歐博士的文章可見於《新英格蘭醫學期刊》(the New England Journal of Medicine)、《科學文摘》(Science Digest)等報章雜誌,他也時常接受許多電台與電視節目訪問,公認為健康心理學、優化表現、壓力管理方面的專家。
 

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