calibre Debug log
calibre 4.18  embedded-python: True is64bit: True
Darwin-19.5.0-x86_64-i386-64bit Darwin ('64bit', '')
('Darwin', '19.5.0', 'Darwin Kernel Version 19.5.0: Tue May 26 20:41:44 PDT 2020; root:xnu-6153.121.2~2/RELEASE_X86_64')
Python 2.7.16
OSX: ('10.15.5', ('', '', ''), 'x86_64')
Interface language: None
Successfully initialized third party plugins: Set KFX metadata (from KFX Output) (1, 41, 1) && KFX Output (1, 41, 1) && Annotations (1, 12, 0)
calibre 4.18  embedded-python: True is64bit: True
Darwin-19.5.0-x86_64-i386-64bit Darwin ('64bit', '')
('Darwin', '19.5.0', 'Darwin Kernel Version 19.5.0: Tue May 26 20:41:44 PDT 2020; root:xnu-6153.121.2~2/RELEASE_X86_64')
Python 2.7.16
OSX: ('10.15.5', ('', '', ''), 'x86_64')
Interface language: None
Successfully initialized third party plugins: Set KFX metadata (from KFX Output) (1, 41, 1) && KFX Output (1, 41, 1) && Annotations (1, 12, 0)
devicePixelRatio: 2.0
logicalDpi: 72.0 x 72.0
physicalDpi: 128.000001922 x 127.500001915
Using calibre Qt style: True
[0.00] Starting up...
[0.12] Showing splash screen...
[0.39] splash screen shown
[0.39] Initializing db...
[0.44] db initialized
[0.44] Constructing main UI...
DEBUG:    0.0 Annotations plugin: Error loading libiMobileDevice. This hasn't worked for a while, and is blacklisted in calibre v3.
DEBUG:    0.0 Annotations plugin: Error is:  No module named idevice.libimobiledevice
DEBUG:    0.0 Annotations::reader_app_support.py - loading translations
DEBUG:    0.0 Annotations::common_utils.py - loading translations
DEBUG:    0.1 Annotations::appearance.py - loading translations
DEBUG:    0.1 Annotations::config.py - loading translations
DEBUG:    0.1 Annotations::annotated_books.py - loading translations
DEBUG:    0.4 Annotations::action.py - loading translations
DEBUG:    0.7  ~~~~~~~~~~~~~~~~~~~~~~~ Annotations plugin 1.12.0 (OS X) ~~~~~~~~~~~~~~~~~~~~~~~
DEBUG:    0.7 AnnotationsAction:genesis(ERROR) Error loading library libiMobileDevice: global name 'libiMobileDevice' is not defined
DEBUG:    0.7 AnnotationsAction:init_options(disable_caching: False) 
DEBUG:    0.7 AnnotationsDB:connect(db_version: 1) 
DEBUG:    0.7 AnnotationsAction:init_prefs(Updating prefs to 1.12.0) 
DEBUG:    0.7 AnnotationsAction:load_dynamic_reader_classes() 
DEBUG:    0.7   loading built-in class 'GoodReader'
DEBUG:    0.7   loading built-in class 'Kindle'
DEBUG:    0.7   loading built-in class 'KoboTouch'
DEBUG:    0.7   loading built-in class 'ParseKindleMyClippingsTxt'
DEBUG:    0.7   loading built-in class 'ParseTolinoNotesTxt'
DEBUG:    0.7   loading built-in class 'Tolino'
DEBUG:    0.7 AnnotationsAction:inflate_dialog_resources() 
DEBUG:    0.7 CompileUI:compile_ui() 
[1.98] main UI initialized...
[1.98] Hiding splash screen
[11.53] splash screen hidden
[11.53] Started up in 11.53 seconds with 152 books
DEBUG:   12.1 AnnotationsAction:launch_library_scanner(updating library index) 
Shortcut for u'Interface Action: Annotations (Annotations) - Find annotations' already registered by Find annotations
DEBUG:   12.3 AnnotationsAction:library_index_complete() 
DEBUG:   13.8 ConfigWidget:populate_annotations() 
DEBUG:   14.2 ConfigWidget:inventory_complete(inventory complete: 7 annotated books) 

{u'bsd_drives': {u'main': u'/dev/disk2s1'},
 u'drives': {u'main': '/Volumes/Kindle'},
 u'mount_map': {'/dev/disk1s1': '/System/Volumes/Data',
                '/dev/disk1s4': '/private/var/vm',
                '/dev/disk1s5': '/',
                '/dev/disk2s1': '/Volumes/Kindle',
                'devfs': '/dev',
                'map auto_home': '/System/Volumes/Data/home'}}
Syncing cover thumbnails to workaround amazon cover bug
Restored 0 cover thumbnails that were destroyed by Amazon
DEBUG:   15.4 AnnotationsAction:on_device_connection_changed(Kindle 2/3/4/Touch/PaperWhite/Voyage Device Interface) 
Shortcut for u'Interface Action: Annotations (Annotations) - Find annotations' already registered by Find annotations
Job: 0 Get device information started
DeviceJob: 0 Get device information done, calling callback
DeviceJob: 0 Get device information callback returned
Job: 1 Set library information started
DeviceJob: 1 Set library information done, calling callback
DeviceJob: 1 Set library information callback returned
Job: 2 Get list of books on device started
DEBUG:   15.4 USBMS: Fetching list of books from device. Device= KINDLE2 oncard= None
DEBUG:   15.4 USBMS: dirs are: /Volumes/Kindle/ documents
DEBUG:   15.5 USBMS: scan from root False /Volumes/Kindle/documents
DEBUG:   15.6 USBMS: count found in cache: 13, count of files in metadata: 13, need_sync: False
DEBUG:   15.6 USBMS: Finished fetching list of books from device. oncard= None
DEBUG:   15.6 USBMS: Fetching list of books from device. Device= KINDLE2 oncard= carda
DEBUG:   15.6 USBMS: Fetching list of books from device. Device= KINDLE2 oncard= cardb
DeviceJob: 2 Get list of books on device done, calling callback
DeviceJob: metadata_downloaded: Starting set_books_in_library
DeviceJob: set_books_in_library: books to process= 13
DeviceJob: set_books_in_library finished: time= 0.0132269859314
DeviceJob: metadata_downloaded: updating views
DeviceJob: metadata_downloaded: syncing
DeviceJob: metadata_downloaded: refreshing ondevice
DeviceJob: metadata_downloaded: sending metadata_available signal
DeviceJob: 2 Get list of books on device callback returned
Job: 0 Get device information finished
No details available.
Job: 1 Set library information finished
No details available.
Job: 2 Get list of books on device finished
No details available.
DEBUG:   16.1 ConfigWidget:save_settings(INFO: ann_dest=Annotations) 
DEBUG:   16.1 ConfigWidget:save_settings(INFO: self.custom_fields={u'Annotations': {u'field': u'#mm_annotations', u'datatype': u'comments'}}) 
Shortcut for u'Interface Action: Annotations (Annotations) - Find annotations' already registered by Find annotations
DEBUG:   18.2 AnnotationsAction:launch_library_scanner(library index current) 
Shortcut for u'Interface Action: Annotations (Annotations) - Find annotations' already registered by Find annotations
DEBUG:   20.2 AnnotationsAction:fetch_usb_connected_device_annotations(Start) 
DEBUG:   20.2 AnnotationsAction:fetch_usb_connected_device_annotations(Have device) 
DEBUG:   20.2 AnnotationsAction:launch_library_scanner(library index current) 
DEBUG:   20.4 AnnotationsAction:get_annotated_books_on_usb_device() 
DEBUG:   20.6  Kindle:get_installed_books()
DEBUG:   20.9  resolve_paths. id=4, path=/<storage>/McGonigal, Kelly/Upside of Stress_ Why Stress Is Good for You, and How to Get Good at It, The - Kelly McGonigal.bookmark
DEBUG:   20.9  resolve_paths. fmt=azw3
DEBUG:   20.9  resolve_paths. fmt=epub
DEBUG:   20.9  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/McGonigal, Kelly/Upside of Stress_ Why Stress Is Good for You, and How to Get Good at It, The - Kelly McGonigal.bookmark
DEBUG:   20.9  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/McGonigal, Kelly/Upside of Stress_ Why Stress Is Good for You, and How to Get Good at It, The - Kelly McGonigal.azw3
DEBUG:   20.9  resolve_paths. id=7, path=/<storage>/Lieberman, Daniel E_/Story of the Human Body, The - Daniel Lieberman.bookmark
DEBUG:   20.9  resolve_paths. fmt=azw3
DEBUG:   20.9  resolve_paths. fmt=epub
DEBUG:   20.9  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Lieberman, Daniel E_/Story of the Human Body, The - Daniel Lieberman.bookmark
DEBUG:   20.9  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Lieberman, Daniel E_/Story of the Human Body, The - Daniel Lieberman.azw3
DEBUG:   20.9  resolve_paths. id=13, path=/<storage>/Brown, Brene/Gifts of Imperfection, The - Brene Brown.bookmark
DEBUG:   20.9  resolve_paths. fmt=azw3
DEBUG:   20.9  resolve_paths. fmt=epub
DEBUG:   20.9  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Brown, Brene/Gifts of Imperfection, The - Brene Brown.bookmark
DEBUG:   20.9  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Brown, Brene/Gifts of Imperfection, The - Brene Brown.azw3
DEBUG:   20.9  resolve_paths. id=15, path=/<storage>/Jay, Meg/Defining Decade_ Why Your Twenties Matter--And How to Make the Most of Them Now, The - Meg Jay.bookmark
DEBUG:   20.9  resolve_paths. fmt=azw3
DEBUG:   20.9  resolve_paths. fmt=epub
DEBUG:   20.9  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Jay, Meg/Defining Decade_ Why Your Twenties Matter--And How to Make the Most of Them Now, The - Meg Jay.bookmark
DEBUG:   20.9  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Jay, Meg/Defining Decade_ Why Your Twenties Matter--And How to Make the Most of Them Now, The - Meg Jay.azw3
DEBUG:   20.9  resolve_paths. id=16, path=/<storage>/Coelho, Paulo/Alchemist, The - Paulo Coelho.bookmark
DEBUG:   20.9  resolve_paths. fmt=azw3
DEBUG:   20.9  resolve_paths. fmt=epub
DEBUG:   20.9  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Coelho, Paulo/Alchemist, The - Paulo Coelho.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Coelho, Paulo/Alchemist, The - Paulo Coelho.azw3
DEBUG:   21.0  resolve_paths. id=17, path=/<storage>/Robert Greene/48 Laws of Power, The - Robert Greene.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Robert Greene/48 Laws of Power, The - Robert Greene.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Robert Greene/48 Laws of Power, The - Robert Greene.azw3
DEBUG:   21.0  resolve_paths. id=20, path=/<storage>/Ferriss, Timothy/4-Hour Chef_ The Simple Path to Cooking Like a Pro, Learning Ahing, and Living the Good Life, The - Timothy Ferriss.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Ferriss, Timothy/4-Hour Chef_ The Simple Path to Cooking Like a Pro, Learning Ahing, and Living the Good Life, The - Timothy Ferriss.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Ferriss, Timothy/4-Hour Chef_ The Simple Path to Cooking Like a Pro, Learning Ahing, and Living the Good Life, The - Timothy Ferriss.azw3
DEBUG:   21.0  resolve_paths. id=21, path=/<storage>/Cal Newport/So Good They Can't Ignore You_ Why Skills Trump Passion in the Quest for Work You Love - Cal Newport.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Cal Newport/So Good They Can't Ignore You_ Why Skills Trump Passion in the Quest for Work You Love - Cal Newport.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Cal Newport/So Good They Can't Ignore You_ Why Skills Trump Passion in the Quest for Work You Love - Cal Newport.azw3
DEBUG:   21.0  resolve_paths. id=22, path=/<storage>/Cain, Susan/Quiet - Susan Cain.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Cain, Susan/Quiet - Susan Cain.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Cain, Susan/Quiet - Susan Cain.azw3
DEBUG:   21.0  resolve_paths. id=24, path=/<storage>/Mahathera, Venerable H. Gunaratana/Mindfulness in Plain English - Venerable H. Gunaratana Mahathera.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Mahathera, Venerable H. Gunaratana/Mindfulness in Plain English - Venerable H. Gunaratana Mahathera.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Mahathera, Venerable H. Gunaratana/Mindfulness in Plain English - Venerable H. Gunaratana Mahathera.azw3
DEBUG:   21.0  resolve_paths. found format: this_fmt=/Volumes/Kindle/documents/Mahathera, Venerable H. Gunaratana/Mindfulness in Plain English - Venerable H. Gunaratana Mahathera.azw3
DEBUG:   21.0  resolve_paths. id=25, path=/<storage>/Greene, Robert/Mastery - Robert Greene.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Greene, Robert/Mastery - Robert Greene.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Greene, Robert/Mastery - Robert Greene.azw3
DEBUG:   21.0  resolve_paths. id=27, path=/<storage>/Lorimer, George Horace/Letters from a Self-Made Merchant to His Son - George Horace Lorimer.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Lorimer, George Horace/Letters from a Self-Made Merchant to His Son - George Horace Lorimer.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Lorimer, George Horace/Letters from a Self-Made Merchant to His Son - George Horace Lorimer.azw3
DEBUG:   21.0  resolve_paths. id=29, path=/<storage>/Cal Newport/How to Win at College_ Surprising Secrets for Success from the Country's Top Students - Cal Newport.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Cal Newport/How to Win at College_ Surprising Secrets for Success from the Country's Top Students - Cal Newport.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Cal Newport/How to Win at College_ Surprising Secrets for Success from the Country's Top Students - Cal Newport.azw3
DEBUG:   21.0  resolve_paths. id=31, path=/<storage>/Mortimer J. Adler, Charles Van Doren/How To Read A Book- A Classic Guide to Intelligent Reading - Charles Van Doren Mortimer J. Adler.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Mortimer J. Adler, Charles Van Doren/How To Read A Book- A Classic Guide to Intelligent Reading - Charles Van Doren Mortimer J. Adler.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Mortimer J. Adler, Charles Van Doren/How To Read A Book- A Classic Guide to Intelligent Reading - Charles Van Doren Mortimer J. Adler.azw3
DEBUG:   21.0  resolve_paths. id=37, path=/<storage>/Vaynerchuk, Gary/Thank You Economy, The - Gary Vaynerchuk.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Vaynerchuk, Gary/Thank You Economy, The - Gary Vaynerchuk.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Vaynerchuk, Gary/Thank You Economy, The - Gary Vaynerchuk.azw3
DEBUG:   21.0  resolve_paths. id=39, path=/<storage>/Goleman, Daniel/Focus_ The Hidden Driver of Excellence - Daniel Goleman.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Goleman, Daniel/Focus_ The Hidden Driver of Excellence - Daniel Goleman.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Goleman, Daniel/Focus_ The Hidden Driver of Excellence - Daniel Goleman.azw3
DEBUG:   21.0  resolve_paths. id=40, path=/<storage>/Frank, Thomas/10 Steps to Earning Awesome Grades (While Studying Less) - Thomas Frank.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Frank, Thomas/10 Steps to Earning Awesome Grades (While Studying Less) - Thomas Frank.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Frank, Thomas/10 Steps to Earning Awesome Grades (While Studying Less) - Thomas Frank.azw3
DEBUG:   21.0  resolve_paths. id=44, path=/<storage>/Navarro, Joe/What Every BODY Is Saying - Joe Navarro.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Navarro, Joe/What Every BODY Is Saying - Joe Navarro.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Navarro, Joe/What Every BODY Is Saying - Joe Navarro.azw3
DEBUG:   21.0  resolve_paths. id=47, path=/<storage>/Olson, Jeff/Slight Edge, The - Jeff Olson.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Olson, Jeff/Slight Edge, The - Jeff Olson.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Olson, Jeff/Slight Edge, The - Jeff Olson.azw3
DEBUG:   21.0  resolve_paths. id=49, path=/<storage>/Holiday, Ryan/Obstacle Is the Way_ The Timeless Art of Turning Trials into Triumph, The - Ryan Holiday.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Holiday, Ryan/Obstacle Is the Way_ The Timeless Art of Turning Trials into Triumph, The - Ryan Holiday.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Holiday, Ryan/Obstacle Is the Way_ The Timeless Art of Turning Trials into Triumph, The - Ryan Holiday.azw3
DEBUG:   21.0  resolve_paths. id=50, path=/<storage>/Seneca/Letters From a Stoic - Seneca.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Seneca/Letters From a Stoic - Seneca.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Seneca/Letters From a Stoic - Seneca.azw3
DEBUG:   21.0  resolve_paths. id=55, path=/<storage>/Ariely, Dan/Predictably Irrational - Dan Ariely.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Ariely, Dan/Predictably Irrational - Dan Ariely.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Ariely, Dan/Predictably Irrational - Dan Ariely.azw3
DEBUG:   21.0  resolve_paths. id=56, path=/<storage>/Kaufman, Josh/Personal MBA, The - Josh Kaufman.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Kaufman, Josh/Personal MBA, The - Josh Kaufman.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Kaufman, Josh/Personal MBA, The - Josh Kaufman.azw3
DEBUG:   21.0  resolve_paths. id=57, path=/<storage>/Ariely, Dan/Upside of Irrationality - Dan Ariely.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Ariely, Dan/Upside of Irrationality - Dan Ariely.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Ariely, Dan/Upside of Irrationality - Dan Ariely.azw3
DEBUG:   21.0  resolve_paths. id=59, path=/<storage>/Vaynerchuk, Gary/Jab, Jab, Jab, Right Hook_ How to Tell Your Story in a Noisy Social World - Gary Vaynerchuk.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Vaynerchuk, Gary/Jab, Jab, Jab, Right Hook_ How to Tell Your Story in a Noisy Social World - Gary Vaynerchuk.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Vaynerchuk, Gary/Jab, Jab, Jab, Right Hook_ How to Tell Your Story in a Noisy Social World - Gary Vaynerchuk.azw3
DEBUG:   21.0  resolve_paths. id=60, path=/<storage>/Gladwell, Malcolm/Outliers_ The Story of Success - Malcolm Gladwell.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Gladwell, Malcolm/Outliers_ The Story of Success - Malcolm Gladwell.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Gladwell, Malcolm/Outliers_ The Story of Success - Malcolm Gladwell.azw3
DEBUG:   21.0  resolve_paths. id=61, path=/<storage>/Pink, Daniel H_/Drive - Daniel H. Pink.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Pink, Daniel H_/Drive - Daniel H. Pink.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Pink, Daniel H_/Drive - Daniel H. Pink.azw3
DEBUG:   21.0  resolve_paths. id=64, path=/<storage>/Vaynerchuk, Gary/Crush It!_ Why NOW Is the Time to Cash In on Your Passion - Gary Vaynerchuk.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Vaynerchuk, Gary/Crush It!_ Why NOW Is the Time to Cash In on Your Passion - Gary Vaynerchuk.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Vaynerchuk, Gary/Crush It!_ Why NOW Is the Time to Cash In on Your Passion - Gary Vaynerchuk.azw3
DEBUG:   21.0  resolve_paths. id=68, path=/<storage>/Schwartz, David/Magic of Thinking Big - David Schwartz.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Schwartz, David/Magic of Thinking Big - David Schwartz.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Schwartz, David/Magic of Thinking Big - David Schwartz.azw3
DEBUG:   21.0  resolve_paths. id=69, path=/<storage>/Gladwell, Malcolm/Tipping Point_ How Little Things Can Make a Big Difference, The - Malcolm Gladwell.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Gladwell, Malcolm/Tipping Point_ How Little Things Can Make a Big Difference, The - Malcolm Gladwell.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Gladwell, Malcolm/Tipping Point_ How Little Things Can Make a Big Difference, The - Malcolm Gladwell.azw3
DEBUG:   21.0  resolve_paths. id=70, path=/<storage>/James Altucher/Choose Yourself! - James Altucher.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=mobi
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/James Altucher/Choose Yourself! - James Altucher.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/James Altucher/Choose Yourself! - James Altucher.mobi
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/James Altucher/Choose Yourself! - James Altucher.azw3
DEBUG:   21.0  resolve_paths. id=73, path=/<storage>/Hannah, Kristin/Nightingale, The - Kristin Hannah.bookmark
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DEBUG:   21.0  resolve_paths. id=283, path=/<storage>/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.bookmark
DEBUG:   21.0  resolve_paths. fmt=azw3
DEBUG:   21.0  resolve_paths. fmt=epub
DEBUG:   21.0  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.bookmark
DEBUG:   21.0  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.azw3
DEBUG:   21.0  resolve_paths. found format: this_fmt=/Volumes/Kindle/documents/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.azw3
DEBUG:   21.0      Searching for books on vol=/Volumes/Kindle/documents using template=*.azw
DEBUG:   21.0      Have possible book with path=/Volumes/Kindle/documents/The New Oxford American Dictionary_B0053VMNY2.azw
DEBUG:   21.0      Searching for books on vol=/Volumes/Kindle/documents using template=*.azw3
DEBUG:   21.0      Searching for books on vol=/Volumes/Kindle/documents using template=*.kfx
DEBUG:   21.0      Searching for books on vol=/Volumes/Kindle/documents using template=*.mobi
DEBUG:   21.0      Searching for books on vol=/Volumes/Kindle/documents using template=*.pobi
DEBUG:   21.0      Searching for books on vol=/Volumes/Kindle/documents using template=*.pdf
Job: 2 Get list of books on device finished
No details available.
DEBUG:   21.0  Book on device title: 'Why We Sleep: Unlocking the Power of Sleep and Dreams'
DEBUG:   21.1  Book on device title: 'Feeling Good: The New Mood Therapy'
DEBUG:   21.1  Book on device title: 'Between the World and Me'
DEBUG:   21.2  Book on device title: 'Wherever You Go, There You Are'
DEBUG:   21.3  Book on device title: 'Sapiens: A Brief History of Humankind'
DEBUG:   21.3  Book on device title: 'Mindfulness in Plain English'
DEBUG:   21.3  Book on device title: 'On Grief and Grieving'
DEBUG:   21.3  Book on device title: 'Exhalation'
DEBUG:   21.4  Book on device title: 'Stories of Your Life and Others'
DEBUG:   21.4  Book on device title: 'The New Oxford American Dictionary'
DEBUG:   21.4  Book on device title: 'Self-Compassion'
DEBUG:   21.4  Kindle:get_active_annotations()
DEBUG:   21.7   Number of entries retrieved from 'My Clippings.txt'=902
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Self-Discipline - Mark Manson'
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DEBUG:   21.7    Annotation for Title=='Modern Romance'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Modern Romance'
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DEBUG:   21.7    Annotation for Title=='Modern Romance'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Modern Romance'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Modern Romance'
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DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
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DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
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DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:   21.7      Title not found in books on device
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DEBUG:   21.7    Annotation for Title=='Modern Romance'
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DEBUG:   21.7    Annotation for Title=='Modern Romance'
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DEBUG:   21.7    Annotation for Title=='Modern Romance'
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DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Modern Romance'
DEBUG:   21.7      Title not found in books on device
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
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DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
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DEBUG:   21.7      Clipping is not a highlight or note
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.7    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.7      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
DEBUG:   21.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:   21.8      Found book_id=169
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DEBUG:   50.2 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you) 
DEBUG:   50.2 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions) 
DEBUG:   50.2 Annotations:to_HTML(He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.) 
DEBUG:   50.2 Annotations:to_HTML(Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you) 
DEBUG:   50.2 Annotations:to_HTML(you can substantially change the way you feel by changing the way you act.) 
DEBUG:   50.2 Annotations:to_HTML(One of the most destructive aspects of depression is the way it paralyzes your willpower.) 
DEBUG:   50.2 Annotations:to_HTML(your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.) 
DEBUG:   50.2 Annotations:to_HTML(Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.) 
DEBUG:   50.2 Annotations:to_HTML(Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.) 
DEBUG:   50.2 Annotations:to_HTML(Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.) 
DEBUG:   50.2 Annotations:to_HTML(many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.) 
DEBUG:   50.2 Annotations:to_HTML(But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?) 
DEBUG:   50.2 Annotations:to_HTML(Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.) 
DEBUG:   50.2 Annotations:to_HTML(Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).) 
DEBUG:   50.2 Annotations:to_HTML(If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.) 
DEBUG:   50.2 Annotations:to_HTML(By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.) 
DEBUG:   50.2 Annotations:to_HTML(The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.) 
DEBUG:   50.2 Annotations:to_HTML(This vicious cycle can go on indefinitely unless you know how to beat it.) 
DEBUG:   50.3 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,) 
DEBUG:   50.3 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.) 
DEBUG:   50.3 Annotations:to_HTML(It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.) 
DEBUG:   50.3 Annotations:to_HTML(The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.) 
DEBUG:   50.3 Annotations:to_HTML(You may see yourself in one or more of them. 1. Hopelessness.) 
DEBUG:   50.3 Annotations:to_HTML(1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.) 
DEBUG:   50.3 Annotations:to_HTML(3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.) 
DEBUG:   50.3 Annotations:to_HTML(Jumping to Conclusions. You sense that it’s not within your) 
DEBUG:   50.3 Annotations:to_HTML(4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”) 
DEBUG:   50.3 Annotations:to_HTML(5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.) 
DEBUG:   50.3 Annotations:to_HTML(6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.) 
DEBUG:   50.3 Annotations:to_HTML(“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.) 
DEBUG:   50.3 Annotations:to_HTML(His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.) 
DEBUG:   50.3 Annotations:to_HTML(7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.) 
DEBUG:   50.3 Annotations:to_HTML(8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.) 
DEBUG:   50.3 Annotations:to_HTML(Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.) 
DEBUG:   50.3 Annotations:to_HTML(A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”) 
DEBUG:   50.3 Annotations:to_HTML(But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It) 
DEBUG:   50.3 Annotations:to_HTML(9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.) 
DEBUG:   50.3 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain) 
DEBUG:   50.3 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.) 
DEBUG:   50.3 Annotations:to_HTML(10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.) 
DEBUG:   50.3 Annotations:to_HTML(11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.) 
DEBUG:   50.3 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily) 
DEBUG:   50.3 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.) 
DEBUG:   50.3 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following) 
DEBUG:   50.3 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.) 
DEBUG:   50.3 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.) 
DEBUG:   50.3 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.) 
DEBUG:   50.3 Annotations:to_HTML(The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is) 
DEBUG:   50.3 Annotations:to_HTML(The Daily Activity Schedule.) 
DEBUG:   50.3 Annotations:to_HTML(The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.) 
DEBUG:   50.3 Annotations:to_HTML(Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.) 
DEBUG:   50.3 Annotations:to_HTML(At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;) 
DEBUG:   50.3 Annotations:to_HTML(In addition, label each activity with the letter M for mastery or the letter P for pleasure.) 
DEBUG:   50.3 Annotations:to_HTML(Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.) 
DEBUG:   50.3 Annotations:to_HTML(After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.) 
DEBUG:   50.3 Annotations:to_HTML(Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.) 
DEBUG:   50.3 Annotations:to_HTML(As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.) 
DEBUG:   50.3 Annotations:to_HTML(If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.) 
DEBUG:   50.3 Annotations:to_HTML(Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule) 
DEBUG:   50.3 Annotations:to_HTML(You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.) 
DEBUG:   50.3 Annotations:to_HTML(At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.) 
DEBUG:   50.3 Annotations:to_HTML(The Antiprocrastination Sheet.) 
DEBUG:   50.3 Annotations:to_HTML(Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.) 
DEBUG:   50.3 Annotations:to_HTML(The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.) 
DEBUG:   50.3 Annotations:to_HTML(only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.) 
DEBUG:   50.3 Annotations:to_HTML(Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.) 
DEBUG:   50.3 Annotations:to_HTML(An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.) 
DEBUG:   50.3 Annotations:to_HTML(He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.) 
DEBUG:   50.3 Annotations:to_HTML(Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.) 
DEBUG:   50.3 Annotations:to_HTML(Motivation Without Coercion.) 
DEBUG:   50.3 Annotations:to_HTML(A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”) 
DEBUG:   50.3 Annotations:to_HTML(Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.) 
DEBUG:   50.3 Annotations:to_HTML(Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.) 
DEBUG:   50.3 Annotations:to_HTML(Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.) 
DEBUG:   50.3 Annotations:to_HTML(The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.) 
DEBUG:   50.3 Annotations:to_HTML(Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.) 
DEBUG:   50.3 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover) 
DEBUG:   50.3 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.) 
DEBUG:   50.3 Annotations:to_HTML(The “Can’t Lose” System.) 
DEBUG:   50.3 Annotations:to_HTML(You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The) 
DEBUG:   50.3 Annotations:to_HTML(What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.) 
DEBUG:   50.3 Annotations:to_HTML(If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!) 
DEBUG:   50.4 merge_annotations - cid= 169
DEBUG:   50.4 merge_annotations - old_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
DEBUG:   50.4 merge_annotations - new_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
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DEBUG:   50.5 Getting old annotations - count= 85
DEBUG:   50.5 Getting old annotations - old_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
DEBUG:   50.5 Getting old annotations - ouas= <div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div>
DEBUG:   50.5 Getting old annotations - ouas after extract= <div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div>
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div>
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Table 3\u20131. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they \u201cdon\u2019t count\u201d for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don\u2019t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else\u2019s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow\u2019s imperfections). This is also called the \u201cbinocular trick.\u201d 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: \u201cI feel it, therefore it must be true.\u201d 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn\u2019ts, as if you had to be whipped and punished before you could be expected to do anything. \u201cMusts\u201d and \u201coughts\u201d are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: \u201cI\u2019m a loser.\u201d When someone else\u2019s behavior rubs you the wrong way, you attach a negative label to him: \u201cHe\u2019s a goddam louse.\u201d Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you
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 highlight_text: u'Table 3\u20131. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they \u201cdon\u2019t count\u201d for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don\u2019t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else\u2019s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow\u2019s imperfections). This is also called the \u201cbinocular trick.\u201d 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: \u201cI feel it, therefore it must be true.\u201d 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn\u2019ts, as if you had to be whipped and punished before you could be expected to do anything. \u201cMusts\u201d and \u201coughts\u201d are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: \u201cI\u2019m a loser.\u201d When someone else\u2019s behavior rubs you the wrong way, you attach a negative label to him: \u201cHe\u2019s a goddam louse.\u201d Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Table 3\u20131. Definitions of Cognitive Distortions</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Table 3–1. Definitions of Cognitive Distortions
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D\u2019s: You feel Defeated, Defective, Deserted, and Deprived.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=you can substantially change the way you feel by changing the way you act.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=One of the most destructive aspects of depression is the way it paralyzes your willpower.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p>]
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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 highlight_text: u'many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same\u2014why do we frequently behave in ways that are not in our self-interest?</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as \u201clazy\u201d is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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 highlight_text: u'Labeling yourself as \u201clazy\u201d is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, \u201cHe doesn\u2019t know how rotten I am. I don\u2019t deserve this praise.\u201d Depression and lethargy have no real rewards.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.
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 highlight_text: u'If you are depressed and someone tells you they like you, you will probably think, \u201cHe doesn\u2019t know how rotten I am. I don\u2019t deserve this praise.\u201d Depression and lethargy have no real rewards.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, \u201cWhen I think about that undone task, what thoughts immediately come to mind?\u201d Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'fabb53bc078073a2d4f1ea5f1591af1a'
 highlight_color: u'Gray'
 highlight_text: u'By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, \u201cWhen I think about that undone task, what thoughts immediately come to mind?\u201d Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.'
 last_modification: u'1577576770.0'
 location: u'1340'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient\u2019s mind are negative; he says to himself, \u201cThere\u2019s no point in doing anything because I am a born loser and so I\u2019m bound to fail.\u201d Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don\u2019t even try; you stay in bed instead.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.
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DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'a589e24dcbed22d218b22a67177daf66'
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 highlight_text: u'The thoughts on this patient\u2019s mind are negative; he says to himself, \u201cThere\u2019s no point in doing anything because I am a born loser and so I\u2019m bound to fail.\u201d Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don\u2019t even try; you stay in bed instead.'
 last_modification: u'1577576880.0'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=This vicious cycle can go on indefinitely unless you know how to beat it.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 hash: u'2ff0e942e842503af954473672d86bfa'
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 highlight_text: u'This vicious cycle can go on indefinitely unless you know how to beat it.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'38984bfdd395b53b3047d6be0390bc77'
 highlight_color: u'Gray'
 highlight_text: u'the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly,'
 last_modification: u'1577577014.0'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'd17fe281dddd7173265c5a67872d5e61'
 highlight_color: u'Gray'
 highlight_text: u'the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.'
 last_modification: u'1577577032.0'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'7bc4170a99352dbb72dde1171babf633'
 highlight_color: u'Gray'
 highlight_text: u'It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'414c4a18520eaf62a10d474ec4cbc164'
 highlight_color: u'Gray'
 highlight_text: u'The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.'
 last_modification: u'1577577119.0'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You may see yourself in one or more of them. 1. Hopelessness.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'13a35a952afdd37c704499e43769c108'
 highlight_color: u'Gray'
 highlight_text: u'You may see yourself in one or more of them. 1. Hopelessness.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 highlight_text: u'1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven\u2019t gotten around to doing yet.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven\u2019t gotten around to doing yet.'
 last_modification: u'1577577217.0'
 location: u'1369'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it\u2019s not within your</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Jumping to Conclusions. You sense that it’s not within your
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'Jumping to Conclusions. You sense that it\u2019s not within your'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it\u2019s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, \u201cI can\u2019t,\u201d or \u201cI would but \u2026\u201d</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”
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 highlight_text: u'4. Jumping to Conclusions. You sense that it\u2019s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, \u201cI can\u2019t,\u201d or \u201cI would but \u2026\u201d'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself \u201ca procrastinator\u201d or \u201ca lazy person.\u201d This causes you to see your lack of effective action as the \u201creal you\u201d so that you automatically expect little or nothing from yourself.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div>
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn\u2019t be worth the effort.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.
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 highlight_text: u'6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn\u2019t be worth the effort.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">\u201cAnhedonia\u201d is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error\u2014your tendency to \u201cdisqualify the positive\u201d\u2014may be at the root of this problem.</p>]
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 highlight_text: u'\u201cAnhedonia\u201d is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error\u2014your tendency to \u201cdisqualify the positive\u201d\u2014may be at the root of this problem.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying \u201cIt doesn\u2019t count\u201d successfully torpedoes any sense of fulfillment.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that\u2014nothing.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.
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 highlight_text: u'7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that\u2014nothing.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.
DEBUG:   50.6 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:   50.6 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, \u201cIf I fail at this, it means I will fail at anything.\u201d This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.
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 highlight_text: u'Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, \u201cIf I fail at this, it means I will fail at anything.\u201d This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a \u201cproduct orientation\u201d rather than a \u201cprocess orientation.\u201d</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”
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 highlight_text: u'A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a \u201cproduct orientation\u201d rather than a \u201cprocess orientation.\u201d'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn\u2019t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically \u201ca loser\u201d ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.
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 highlight_text: u'9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn\u2019t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically \u201ca loser\u201d ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.'
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can\u2019t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p>]
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can\u2019t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p>]
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div>
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform\u2014generated from within and without. This happens when you try to motivate yourself with moralistic \u201cshoulds\u201d and \u201coughts.\u201d You tell yourself, \u201cI should do this\u201d and \u201cI have to do that.\u201d Then you feel obliged, burdened, tense, resentful, and guilty.</p>]
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div>
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DEBUG:   50.6 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div>
DEBUG:   50.6 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p>]
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you\u2019d like to do, such as \u201cdress,\u201d \u201ceat lunch,\u201d \u201cprepare r\xe9sum\xe9,\u201d etc. It should not require more than five minutes to do this.</p>]
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=In addition, label each activity with the letter M for mastery or the letter P for pleasure.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-\xbd or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p>]
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p>]
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you\u2019ve recorded these predictions, go ahead and complete the first step of the task. After you\u2019ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It\u2019s your thoughts and only yours that are making you feel terrible; you\u2019re the only person in the world who can effectively persecute yourself.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.
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 highlight_text: u'only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It\u2019s your thoughts and only yours that are making you feel terrible; you\u2019re the only person in the world who can effectively persecute yourself.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.
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 highlight_text: u'Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you\u2019re finished.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn\u2019t pursuing goals that were meaningful to her because she didn\u2019t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p>]
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div>
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DEBUG:   50.7 AnnotationsDB:capture_content(169)  annotation_id: None
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many \u201coughts,\u201d \u201cshoulds,\u201d and \u201cmusts\u201d that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as \u201cmusterbation.\u201d</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, \u201cIt will make me feel better to get out of bed, even though it will be hard at first. Although I\u2019m not obliged to, I might end up being glad I did. If, on the other hand, I\u2019m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!\u201d If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, \u201cWhat do I want to do? What course of action would be to my best advantage?\u201d I think you will find that this way of looking at things will enhance your motivation.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.
DEBUG:   50.7 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:   50.7 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 highlight_text: u'Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, \u201cIt will make me feel better to get out of bed, even though it will be hard at first. Although I\u2019m not obliged to, I might end up being glad I did. If, on the other hand, I\u2019m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!\u201d If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, \u201cWhat do I want to do? What course of action would be to my best advantage?\u201d I think you will find that this way of looking at things will enhance your motivation.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word \u201cshould\u201d created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5\u20139, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.
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 book_id: 169
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 highlight_text: u'Essentially, the word \u201cshould\u201d created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5\u20139, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you\u2019ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It\u2019s only human to go after what you want.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.
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DEBUG:   50.7 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you\u2019ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It\u2019s only human to go after what you want.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you\u2019re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot\u2014walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: \u201cNow I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,\u201d etc.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Test Your \u201cCan\u2019ts.\u201d An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p>]
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Test Your \u201cCan\u2019ts.\u201d An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.
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 highlight_text: u'Test Your \u201cCan\u2019ts.\u201d An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The \u201cCan\u2019t Lose\u201d System.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The “Can’t Lose” System.
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DEBUG:   50.7 AnnotationsDB:capture_content(169)  annotation_id: None
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your \u201ccan\u2019ts\u201d to the test because you don\u2019t want to run the risk of failure. If you don\u2019t run any risks, at least you can maintain the secret belief that you\u2019re basically a terrific person who\u2019s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The \u201cCan\u2019t Lose\u201d System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first\u2014motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you\u2019re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don\u2019t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.
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 highlight_text: u'What, in your opinion, comes first\u2014motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you\u2019re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don\u2019t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.'
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div>
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren\u2019t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, \u201cI don\u2019t feel like it.\u201d Well, who said you were supposed to feel like it? If you wait until you\u2019re \u201cin the mood,\u201d you may wait forever!</p>]
DEBUG:   50.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!
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DEBUG:   50.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div>
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DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Table 3–1. Definitions of Cognitive Distortions
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) you can substantially change the way you feel by changing the way you act.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) One of the most destructive aspects of depression is the way it paralyzes your willpower.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) This vicious cycle can go on indefinitely unless you know how to beat it.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) You may see yourself in one or more of them. 1. Hopelessness.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Jumping to Conclusions. You sense that it’s not within your
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) “Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) 13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The Daily Activity Schedule.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) In addition, label each activity with the letter M for mastery or the letter P for pleasure.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The Antiprocrastination Sheet.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Motivation Without Coercion.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) The “Can’t Lose” System.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.
DEBUG:   50.7 AnnotationsDB:_row_to_dict(highlight_text) If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!
DEBUG:   50.7 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you) 
DEBUG:   50.7 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions) 
DEBUG:   50.7 Annotations:to_HTML(He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.) 
DEBUG:   50.7 Annotations:to_HTML(Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you) 
DEBUG:   50.7 Annotations:to_HTML(you can substantially change the way you feel by changing the way you act.) 
DEBUG:   50.7 Annotations:to_HTML(One of the most destructive aspects of depression is the way it paralyzes your willpower.) 
DEBUG:   50.7 Annotations:to_HTML(your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.) 
DEBUG:   50.7 Annotations:to_HTML(Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.) 
DEBUG:   50.7 Annotations:to_HTML(Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.) 
DEBUG:   50.8 Annotations:to_HTML(Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.) 
DEBUG:   50.8 Annotations:to_HTML(many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.) 
DEBUG:   50.8 Annotations:to_HTML(But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?) 
DEBUG:   50.8 Annotations:to_HTML(Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.) 
DEBUG:   50.8 Annotations:to_HTML(Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).) 
DEBUG:   50.8 Annotations:to_HTML(If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.) 
DEBUG:   50.8 Annotations:to_HTML(By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.) 
DEBUG:   50.8 Annotations:to_HTML(The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.) 
DEBUG:   50.8 Annotations:to_HTML(This vicious cycle can go on indefinitely unless you know how to beat it.) 
DEBUG:   50.8 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,) 
DEBUG:   50.8 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.) 
DEBUG:   50.8 Annotations:to_HTML(It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.) 
DEBUG:   50.8 Annotations:to_HTML(The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.) 
DEBUG:   50.8 Annotations:to_HTML(You may see yourself in one or more of them. 1. Hopelessness.) 
DEBUG:   50.8 Annotations:to_HTML(1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.) 
DEBUG:   50.8 Annotations:to_HTML(3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.) 
DEBUG:   50.8 Annotations:to_HTML(Jumping to Conclusions. You sense that it’s not within your) 
DEBUG:   50.8 Annotations:to_HTML(4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”) 
DEBUG:   50.8 Annotations:to_HTML(5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.) 
DEBUG:   50.8 Annotations:to_HTML(6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.) 
DEBUG:   50.8 Annotations:to_HTML(“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.) 
DEBUG:   50.8 Annotations:to_HTML(His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.) 
DEBUG:   50.8 Annotations:to_HTML(7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.) 
DEBUG:   50.8 Annotations:to_HTML(8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.) 
DEBUG:   50.8 Annotations:to_HTML(Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.) 
DEBUG:   50.8 Annotations:to_HTML(A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”) 
DEBUG:   50.8 Annotations:to_HTML(But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It) 
DEBUG:   50.8 Annotations:to_HTML(9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.) 
DEBUG:   50.8 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain) 
DEBUG:   50.8 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.) 
DEBUG:   50.8 Annotations:to_HTML(10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.) 
DEBUG:   50.8 Annotations:to_HTML(11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.) 
DEBUG:   50.8 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily) 
DEBUG:   50.8 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.) 
DEBUG:   50.8 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following) 
DEBUG:   50.8 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.) 
DEBUG:   50.8 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.) 
DEBUG:   50.8 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.) 
DEBUG:   50.8 Annotations:to_HTML(The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is) 
DEBUG:   50.8 Annotations:to_HTML(The Daily Activity Schedule.) 
DEBUG:   50.8 Annotations:to_HTML(The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.) 
DEBUG:   50.8 Annotations:to_HTML(Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.) 
DEBUG:   50.8 Annotations:to_HTML(At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;) 
DEBUG:   50.8 Annotations:to_HTML(In addition, label each activity with the letter M for mastery or the letter P for pleasure.) 
DEBUG:   50.8 Annotations:to_HTML(Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.) 
DEBUG:   50.8 Annotations:to_HTML(After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.) 
DEBUG:   50.8 Annotations:to_HTML(Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.) 
DEBUG:   50.8 Annotations:to_HTML(As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.) 
DEBUG:   50.8 Annotations:to_HTML(If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.) 
DEBUG:   50.8 Annotations:to_HTML(Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule) 
DEBUG:   50.8 Annotations:to_HTML(You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.) 
DEBUG:   50.8 Annotations:to_HTML(At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.) 
DEBUG:   50.8 Annotations:to_HTML(The Antiprocrastination Sheet.) 
DEBUG:   50.8 Annotations:to_HTML(Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.) 
DEBUG:   50.8 Annotations:to_HTML(The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.) 
DEBUG:   50.8 Annotations:to_HTML(only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.) 
DEBUG:   50.8 Annotations:to_HTML(Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.) 
DEBUG:   50.8 Annotations:to_HTML(An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.) 
DEBUG:   50.8 Annotations:to_HTML(He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.) 
DEBUG:   50.8 Annotations:to_HTML(Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.) 
DEBUG:   50.8 Annotations:to_HTML(Motivation Without Coercion.) 
DEBUG:   50.8 Annotations:to_HTML(A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”) 
DEBUG:   50.8 Annotations:to_HTML(Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.) 
DEBUG:   50.8 Annotations:to_HTML(Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.) 
DEBUG:   50.8 Annotations:to_HTML(Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.) 
DEBUG:   50.8 Annotations:to_HTML(The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.) 
DEBUG:   50.8 Annotations:to_HTML(Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.) 
DEBUG:   50.8 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover) 
DEBUG:   50.8 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.) 
DEBUG:   50.8 Annotations:to_HTML(The “Can’t Lose” System.) 
DEBUG:   50.8 Annotations:to_HTML(You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The) 
DEBUG:   50.8 Annotations:to_HTML(What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.) 
DEBUG:   50.8 Annotations:to_HTML(If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!) 
DEBUG:   50.9 Getting old annotations - regurgitated_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
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DEBUG:   51.0 merged_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
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DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Young, Scott H. & Jilek, Jakub/Complete Guide to Self-Control, The - Scott H. Young & Jakub Jilek.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Young, Scott H. & Jilek, Jakub/Complete Guide to Self-Control, The - Scott H. Young & Jakub Jilek.mobi
DEBUG:  104.2  resolve_paths. id=275, path=/<storage>/Satchin Panda/Circadian Code_ Lose Weight, Supercharge Your Energy, and Transr Health from Morning to Midnight, The - Satchin Panda.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Satchin Panda/Circadian Code_ Lose Weight, Supercharge Your Energy, and Transr Health from Morning to Midnight, The - Satchin Panda.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Satchin Panda/Circadian Code_ Lose Weight, Supercharge Your Energy, and Transr Health from Morning to Midnight, The - Satchin Panda.azw3
DEBUG:  104.2  resolve_paths. id=276, path=/<storage>/Zweig, Benjamin Graham; Jason/Intelligent Investor_ The Definitive Book on Value Investing, The - Benjamin Graham; Jason Zweig.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=mobi
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Zweig, Benjamin Graham; Jason/Intelligent Investor_ The Definitive Book on Value Investing, The - Benjamin Graham; Jason Zweig.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Zweig, Benjamin Graham; Jason/Intelligent Investor_ The Definitive Book on Value Investing, The - Benjamin Graham; Jason Zweig.mobi
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Zweig, Benjamin Graham; Jason/Intelligent Investor_ The Definitive Book on Value Investing, The - Benjamin Graham; Jason Zweig.azw3
DEBUG:  104.2  resolve_paths. id=277, path=/<storage>/Kabat-Zinn, Jon/Wherever You Go, There You Are - Jon Kabat-Zinn.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Kabat-Zinn, Jon/Wherever You Go, There You Are - Jon Kabat-Zinn.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Kabat-Zinn, Jon/Wherever You Go, There You Are - Jon Kabat-Zinn.azw3
DEBUG:  104.2  resolve_paths. found format: this_fmt=/Volumes/Kindle/documents/Kabat-Zinn, Jon/Wherever You Go, There You Are - Jon Kabat-Zinn.azw3
DEBUG:  104.2  resolve_paths. id=278, path=/<storage>/Lindauer, Mel & Larimore, Taylor & LeBoeuf, Michael & Bogle, John C_/Bogleheads' Guide to Investing, The - Bogle, John C., Larimore,el & Taylor Larimore & Michael LeBoeuf & John C. Bogle.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Lindauer, Mel & Larimore, Taylor & LeBoeuf, Michael & Bogle, John C_/Bogleheads' Guide to Investing, The - Bogle, John C., Larimore,el & Taylor Larimore & Michael LeBoeuf & John C. Bogle.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Lindauer, Mel & Larimore, Taylor & LeBoeuf, Michael & Bogle, John C_/Bogleheads' Guide to Investing, The - Bogle, John C., Larimore,el & Taylor Larimore & Michael LeBoeuf & John C. Bogle.azw3
DEBUG:  104.2  resolve_paths. id=279, path=/<storage>/Chatterjee, Rangan/Stress Solution, The - Rangan Chatterjee.bookmark
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Chatterjee, Rangan/Stress Solution, The - Rangan Chatterjee.bookmark
DEBUG:  104.2  resolve_paths. id=280, path=/<storage>/Chatterjee, Rangan/How to Make Disease Disappear - Rangan Chatterjee.bookmark
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Chatterjee, Rangan/How to Make Disease Disappear - Rangan Chatterjee.bookmark
DEBUG:  104.2  resolve_paths. id=281, path=/<storage>/Kubler-Ross, Elisabeth & M.D. & Kessler, David/On Grief and Grieving - Elisabeth Kubler-Ross & M.D. & David Kessler.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Kubler-Ross, Elisabeth & M.D. & Kessler, David/On Grief and Grieving - Elisabeth Kubler-Ross & M.D. & David Kessler.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Kubler-Ross, Elisabeth & M.D. & Kessler, David/On Grief and Grieving - Elisabeth Kubler-Ross & M.D. & David Kessler.azw3
DEBUG:  104.2  resolve_paths. found format: this_fmt=/Volumes/Kindle/documents/Kubler-Ross, Elisabeth & M.D. & Kessler, David/On Grief and Grieving - Elisabeth Kubler-Ross & M.D. & David Kessler.azw3
DEBUG:  104.2  resolve_paths. id=282, path=/<storage>/Chiang, Ted/Exhalation - Ted Chiang.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Chiang, Ted/Exhalation - Ted Chiang.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Chiang, Ted/Exhalation - Ted Chiang.azw3
DEBUG:  104.2  resolve_paths. found format: this_fmt=/Volumes/Kindle/documents/Chiang, Ted/Exhalation - Ted Chiang.azw3
DEBUG:  104.2  resolve_paths. id=283, path=/<storage>/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.bookmark
DEBUG:  104.2  resolve_paths. fmt=azw3
DEBUG:  104.2  resolve_paths. fmt=epub
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.bookmark
DEBUG:  104.2  resolve_paths. looking for book on device: this_fmt=/Volumes/Kindle/documents/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.azw3
DEBUG:  104.2  resolve_paths. found format: this_fmt=/Volumes/Kindle/documents/Chiang, Ted/Stories of Your Life and Others - Ted Chiang.azw3
DEBUG:  104.2  resolve_paths. id=285, path=/<storage>/Kindle/My Clippings - Kindle.bookmark
DEBUG:  104.2  resolve_paths. fmt=txt
DEBUG:  104.2  resolve_paths. looking for book on device: book_path=/Volumes/Kindle/documents/Kindle/My Clippings - Kindle.bookmark
DEBUG:  104.2      Searching for books on vol=/Volumes/Kindle/documents using template=*.azw
DEBUG:  104.2      Have possible book with path=/Volumes/Kindle/documents/The New Oxford American Dictionary_B0053VMNY2.azw
DEBUG:  104.2      Searching for books on vol=/Volumes/Kindle/documents using template=*.azw3
DEBUG:  104.2      Searching for books on vol=/Volumes/Kindle/documents using template=*.kfx
DEBUG:  104.2      Searching for books on vol=/Volumes/Kindle/documents using template=*.mobi
DEBUG:  104.2      Searching for books on vol=/Volumes/Kindle/documents using template=*.pobi
DEBUG:  104.2      Searching for books on vol=/Volumes/Kindle/documents using template=*.pdf
Job: 3 Get annotations from device finished
No details available.
DEBUG:  104.2  Book on device title: 'Why We Sleep: Unlocking the Power of Sleep and Dreams'
DEBUG:  104.3  Book on device title: 'Feeling Good: The New Mood Therapy'
DEBUG:  104.3  Book on device title: 'Between the World and Me'
DEBUG:  104.4  Book on device title: 'Wherever You Go, There You Are'
DEBUG:  104.4  Book on device title: 'Sapiens: A Brief History of Humankind'
DEBUG:  104.5  Book on device title: 'Mindfulness in Plain English'
DEBUG:  104.5  Book on device title: 'On Grief and Grieving'
DEBUG:  104.5  Book on device title: 'Exhalation'
DEBUG:  104.5  Book on device title: 'Stories of Your Life and Others'
DEBUG:  104.5  Book on device title: 'The New Oxford American Dictionary'
DEBUG:  104.6  Book on device title: 'Self-Compassion'
DEBUG:  104.6  Kindle:get_active_annotations()
DEBUG:  104.8   Number of entries retrieved from 'My Clippings.txt'=902
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Self-Discipline - Mark Manson'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Running on Empty: Overcome Your Childhood Emotional Neglect'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Modern Romance'
DEBUG:  104.8      Title not found in books on device
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8      Clipping is not a highlight or note
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8      Clipping is not a highlight or note
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
DEBUG:  104.8    Annotation for Title=='Feeling Good: The New Mood Therapy'
DEBUG:  104.8      Found book_id=169
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DEBUG:  104.8      Found book_id=169
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DEBUG:  104.8      Found book_id=169
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DEBUG:  104.8      Found book_id=169
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DEBUG:  104.8      Found book_id=169
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DEBUG:  108.5 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you) 
DEBUG:  108.5 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions) 
DEBUG:  108.5 Annotations:to_HTML(He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.) 
DEBUG:  108.5 Annotations:to_HTML(Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you) 
DEBUG:  108.5 Annotations:to_HTML(you can substantially change the way you feel by changing the way you act.) 
DEBUG:  108.5 Annotations:to_HTML(One of the most destructive aspects of depression is the way it paralyzes your willpower.) 
DEBUG:  108.5 Annotations:to_HTML(your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.) 
DEBUG:  108.5 Annotations:to_HTML(Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.) 
DEBUG:  108.5 Annotations:to_HTML(Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.) 
DEBUG:  108.5 Annotations:to_HTML(Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.) 
DEBUG:  108.5 Annotations:to_HTML(many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.) 
DEBUG:  108.5 Annotations:to_HTML(But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?) 
DEBUG:  108.5 Annotations:to_HTML(Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.) 
DEBUG:  108.5 Annotations:to_HTML(Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).) 
DEBUG:  108.5 Annotations:to_HTML(If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.) 
DEBUG:  108.5 Annotations:to_HTML(By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.) 
DEBUG:  108.5 Annotations:to_HTML(The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.) 
DEBUG:  108.5 Annotations:to_HTML(This vicious cycle can go on indefinitely unless you know how to beat it.) 
DEBUG:  108.5 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,) 
DEBUG:  108.5 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.) 
DEBUG:  108.5 Annotations:to_HTML(It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.) 
DEBUG:  108.5 Annotations:to_HTML(The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.) 
DEBUG:  108.5 Annotations:to_HTML(You may see yourself in one or more of them. 1. Hopelessness.) 
DEBUG:  108.5 Annotations:to_HTML(1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.) 
DEBUG:  108.5 Annotations:to_HTML(3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.) 
DEBUG:  108.5 Annotations:to_HTML(Jumping to Conclusions. You sense that it’s not within your) 
DEBUG:  108.5 Annotations:to_HTML(4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”) 
DEBUG:  108.5 Annotations:to_HTML(5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.) 
DEBUG:  108.5 Annotations:to_HTML(6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.) 
DEBUG:  108.5 Annotations:to_HTML(“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.) 
DEBUG:  108.5 Annotations:to_HTML(His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.) 
DEBUG:  108.5 Annotations:to_HTML(7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.) 
DEBUG:  108.5 Annotations:to_HTML(8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.) 
DEBUG:  108.5 Annotations:to_HTML(Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.) 
DEBUG:  108.5 Annotations:to_HTML(A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”) 
DEBUG:  108.5 Annotations:to_HTML(But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It) 
DEBUG:  108.5 Annotations:to_HTML(9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.) 
DEBUG:  108.5 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain) 
DEBUG:  108.5 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.) 
DEBUG:  108.5 Annotations:to_HTML(10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.) 
DEBUG:  108.5 Annotations:to_HTML(11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.) 
DEBUG:  108.5 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily) 
DEBUG:  108.5 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.) 
DEBUG:  108.5 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following) 
DEBUG:  108.5 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.) 
DEBUG:  108.5 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.) 
DEBUG:  108.5 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.) 
DEBUG:  108.5 Annotations:to_HTML(The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is) 
DEBUG:  108.5 Annotations:to_HTML(The Daily Activity Schedule.) 
DEBUG:  108.5 Annotations:to_HTML(The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.) 
DEBUG:  108.5 Annotations:to_HTML(Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.) 
DEBUG:  108.5 Annotations:to_HTML(At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;) 
DEBUG:  108.5 Annotations:to_HTML(In addition, label each activity with the letter M for mastery or the letter P for pleasure.) 
DEBUG:  108.5 Annotations:to_HTML(Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.) 
DEBUG:  108.5 Annotations:to_HTML(After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.) 
DEBUG:  108.5 Annotations:to_HTML(Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.) 
DEBUG:  108.5 Annotations:to_HTML(As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.) 
DEBUG:  108.5 Annotations:to_HTML(If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.) 
DEBUG:  108.5 Annotations:to_HTML(Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule) 
DEBUG:  108.5 Annotations:to_HTML(You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.) 
DEBUG:  108.5 Annotations:to_HTML(At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.) 
DEBUG:  108.5 Annotations:to_HTML(The Antiprocrastination Sheet.) 
DEBUG:  108.5 Annotations:to_HTML(Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.) 
DEBUG:  108.5 Annotations:to_HTML(The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.) 
DEBUG:  108.5 Annotations:to_HTML(only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.) 
DEBUG:  108.5 Annotations:to_HTML(Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.) 
DEBUG:  108.5 Annotations:to_HTML(An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.) 
DEBUG:  108.5 Annotations:to_HTML(He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.) 
DEBUG:  108.5 Annotations:to_HTML(Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.) 
DEBUG:  108.5 Annotations:to_HTML(Motivation Without Coercion.) 
DEBUG:  108.5 Annotations:to_HTML(A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”) 
DEBUG:  108.6 Annotations:to_HTML(Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.) 
DEBUG:  108.6 Annotations:to_HTML(Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.) 
DEBUG:  108.6 Annotations:to_HTML(Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.) 
DEBUG:  108.6 Annotations:to_HTML(The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.) 
DEBUG:  108.6 Annotations:to_HTML(Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.) 
DEBUG:  108.6 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover) 
DEBUG:  108.6 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.) 
DEBUG:  108.6 Annotations:to_HTML(The “Can’t Lose” System.) 
DEBUG:  108.6 Annotations:to_HTML(You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The) 
DEBUG:  108.6 Annotations:to_HTML(What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.) 
DEBUG:  108.6 Annotations:to_HTML(If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!) 
DEBUG:  108.6 merge_annotations - cid= 169
DEBUG:  108.6 merge_annotations - old_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
DEBUG:  108.6 merge_annotations - new_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
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DEBUG:  108.6 Getting old annotations - count= 85
DEBUG:  108.6 Getting old annotations - old_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
DEBUG:  108.7 Getting old annotations - ouas= <div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div>
DEBUG:  108.7 Getting old annotations - ouas after extract= <div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div>
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div>
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Table 3\u20131. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they \u201cdon\u2019t count\u201d for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don\u2019t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else\u2019s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow\u2019s imperfections). This is also called the \u201cbinocular trick.\u201d 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: \u201cI feel it, therefore it must be true.\u201d 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn\u2019ts, as if you had to be whipped and punished before you could be expected to do anything. \u201cMusts\u201d and \u201coughts\u201d are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: \u201cI\u2019m a loser.\u201d When someone else\u2019s behavior rubs you the wrong way, you attach a negative label to him: \u201cHe\u2019s a goddam louse.\u201d Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you
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 highlight_text: u'Table 3\u20131. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they \u201cdon\u2019t count\u201d for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don\u2019t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else\u2019s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow\u2019s imperfections). This is also called the \u201cbinocular trick.\u201d 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: \u201cI feel it, therefore it must be true.\u201d 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn\u2019ts, as if you had to be whipped and punished before you could be expected to do anything. \u201cMusts\u201d and \u201coughts\u201d are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: \u201cI\u2019m a loser.\u201d When someone else\u2019s behavior rubs you the wrong way, you attach a negative label to him: \u201cHe\u2019s a goddam louse.\u201d Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div>
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D\u2019s: You feel Defeated, Defective, Deserted, and Deprived.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.
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 highlight_text: u'He said a depressed self-image can be characterized by the four D\u2019s: You feel Defeated, Defective, Deserted, and Deprived.'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you
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 highlight_text: u'Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=you can substantially change the way you feel by changing the way you act.
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 highlight_text: u'you can substantially change the way you feel by changing the way you act.'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=One of the most destructive aspects of depression is the way it paralyzes your willpower.
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.
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 highlight_text: u'your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.
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 highlight_text: u'Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p>]
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.
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 highlight_text: u'Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.
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 highlight_text: u'many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same\u2014why do we frequently behave in ways that are not in our self-interest?</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as \u201clazy\u201d is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).
DEBUG:  108.7 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.7 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'9ab60cbf0a235a9406ae5761a6e4d827'
 highlight_color: u'Gray'
 highlight_text: u'Labeling yourself as \u201clazy\u201d is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).'
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DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, \u201cHe doesn\u2019t know how rotten I am. I don\u2019t deserve this praise.\u201d Depression and lethargy have no real rewards.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.
DEBUG:  108.7 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.7 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'f03aae1922ba4d54fddb035bc99112da'
 highlight_color: u'Gray'
 highlight_text: u'If you are depressed and someone tells you they like you, you will probably think, \u201cHe doesn\u2019t know how rotten I am. I don\u2019t deserve this praise.\u201d Depression and lethargy have no real rewards.'
 last_modification: u'1577576644.0'
 location: u'1336'
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 reader: u'Kindle'
DEBUG:  108.7 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div>
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, \u201cWhen I think about that undone task, what thoughts immediately come to mind?\u201d Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p>]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.
DEBUG:  108.7 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.7 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.7 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'fabb53bc078073a2d4f1ea5f1591af1a'
 highlight_color: u'Gray'
 highlight_text: u'By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, \u201cWhen I think about that undone task, what thoughts immediately come to mind?\u201d Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.'
 last_modification: u'1577576770.0'
 location: u'1340'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient\u2019s mind are negative; he says to himself, \u201cThere\u2019s no point in doing anything because I am a born loser and so I\u2019m bound to fail.\u201d Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don\u2019t even try; you stay in bed instead.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'a589e24dcbed22d218b22a67177daf66'
 highlight_color: u'Gray'
 highlight_text: u'The thoughts on this patient\u2019s mind are negative; he says to himself, \u201cThere\u2019s no point in doing anything because I am a born loser and so I\u2019m bound to fail.\u201d Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don\u2019t even try; you stay in bed instead.'
 last_modification: u'1577576880.0'
 location: u'1344'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=This vicious cycle can go on indefinitely unless you know how to beat it.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'2ff0e942e842503af954473672d86bfa'
 highlight_color: u'Gray'
 highlight_text: u'This vicious cycle can go on indefinitely unless you know how to beat it.'
 last_modification: u'1577576931.0'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'38984bfdd395b53b3047d6be0390bc77'
 highlight_color: u'Gray'
 highlight_text: u'the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly,'
 last_modification: u'1577577014.0'
 location: u'1355'
 location_sort: u'001355'
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 reader: u'Kindle'
DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'd17fe281dddd7173265c5a67872d5e61'
 highlight_color: u'Gray'
 highlight_text: u'the relationship between your thoughts, feelings, and behaviors is reciprocal\u2014all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.'
 last_modification: u'1577577032.0'
 location: u'1355'
 location_sort: u'001355'
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 reader: u'Kindle'
DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'7bc4170a99352dbb72dde1171babf633'
 highlight_color: u'Gray'
 highlight_text: u'It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.'
 last_modification: u'1577577081.0'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'414c4a18520eaf62a10d474ec4cbc164'
 highlight_color: u'Gray'
 highlight_text: u'The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.'
 last_modification: u'1577577119.0'
 location: u'1362'
 location_sort: u'001362'
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 reader: u'Kindle'
DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You may see yourself in one or more of them. 1. Hopelessness.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
 epubcfi: None
 genre: u''
 hash: u'13a35a952afdd37c704499e43769c108'
 highlight_color: u'Gray'
 highlight_text: u'You may see yourself in one or more of them. 1. Hopelessness.'
 last_modification: u'1577577160.0'
 location: u'1362'
 location_sort: u'001362'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 genre: u''
 hash: u'25630ae1e55f8166a6fbaf55d40d1711'
 highlight_color: u'Gray'
 highlight_text: u'1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.'
 last_modification: u'1577577170.0'
 location: u'1363'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven\u2019t gotten around to doing yet.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it\u2019s not within your</p>]
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it\u2019s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, \u201cI can\u2019t,\u201d or \u201cI would but \u2026\u201d</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”
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 highlight_text: u'4. Jumping to Conclusions. You sense that it\u2019s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, \u201cI can\u2019t,\u201d or \u201cI would but \u2026\u201d'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself \u201ca procrastinator\u201d or \u201ca lazy person.\u201d This causes you to see your lack of effective action as the \u201creal you\u201d so that you automatically expect little or nothing from yourself.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div>
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn\u2019t be worth the effort.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.
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 highlight_text: u'6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn\u2019t be worth the effort.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">\u201cAnhedonia\u201d is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error\u2014your tendency to \u201cdisqualify the positive\u201d\u2014may be at the root of this problem.</p>]
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 highlight_text: u'\u201cAnhedonia\u201d is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error\u2014your tendency to \u201cdisqualify the positive\u201d\u2014may be at the root of this problem.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying \u201cIt doesn\u2019t count\u201d successfully torpedoes any sense of fulfillment.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying \u201cIt doesn\u2019t count\u201d successfully torpedoes any sense of fulfillment.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that\u2014nothing.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that\u2014nothing.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, \u201cIf I fail at this, it means I will fail at anything.\u201d This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, \u201cIf I fail at this, it means I will fail at anything.\u201d This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a \u201cproduct orientation\u201d rather than a \u201cprocess orientation.\u201d</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn\u2019t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically \u201ca loser\u201d ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can\u2019t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can\u2019t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won\u2019t accept you if you are human and imperfect.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.
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 highlight_text: u'10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won\u2019t accept you if you are human and imperfect.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform\u2014generated from within and without. This happens when you try to motivate yourself with moralistic \u201cshoulds\u201d and \u201coughts.\u201d You tell yourself, \u201cI should do this\u201d and \u201cI have to do that.\u201d Then you feel obliged, burdened, tense, resentful, and guilty.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div>
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don\u2019t have to master them all! One man\u2019s salvation can be another\u2019s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5\u20132, page 95) is</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The Daily Activity Schedule.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'The Daily Activity Schedule.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 hash: u'2337e5e08d3c6b2ae0e2c43eb94fa083'
 highlight_color: u'Gray'
 highlight_text: u'The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.'
 last_modification: u'1577578373.0'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you\u2019d like to do, such as \u201cdress,\u201d \u201ceat lunch,\u201d \u201cprepare r\xe9sum\xe9,\u201d etc. It should not require more than five minutes to do this.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 highlight_text: u'Just put one or two words in each time slot to indicate what you\u2019d like to do, such as \u201cdress,\u201d \u201ceat lunch,\u201d \u201cprepare r\xe9sum\xe9,\u201d etc. It should not require more than five minutes to do this.'
 last_modification: u'1577578384.0'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 hash: u'3f35bc6fa5d9fef1634005d1611964d5'
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 highlight_text: u'At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=In addition, label each activity with the letter M for mastery or the letter P for pleasure.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'In addition, label each activity with the letter M for mastery or the letter P for pleasure.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.note_text=
DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 hash: u'87845cce78ed62e6409a96700a27067d'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-\xbd or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
 book_id: 169
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 highlight_text: u'After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-\xbd or a P-0. Some activities, such as cooking dinner, can be labeled M and P.'
 last_modification: u'1577578468.0'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.
DEBUG:  108.8 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p>]
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule
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 highlight_text: u'Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule'
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DEBUG:  108.8 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div>
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p>]
DEBUG:  108.8 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.
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DEBUG:  108.8 AnnotationsDB:capture_content(169)  annotation_id: None
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div>
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DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The Antiprocrastination Sheet.
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you\u2019ve recorded these predictions, go ahead and complete the first step of the task. After you\u2019ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.
DEBUG:  108.9 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It\u2019s your thoughts and only yours that are making you feel terrible; you\u2019re the only person in the world who can effectively persecute yourself.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It\u2019s your thoughts and only yours that are making you feel terrible; you\u2019re the only person in the world who can effectively persecute yourself.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you\u2019re finished.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.
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 highlight_text: u'An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you\u2019re finished.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn\u2019t pursuing goals that were meaningful to her because she didn\u2019t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'He suggested to her that her depression was due in part to the fact that she wasn\u2019t pursuing goals that were meaningful to her because she didn\u2019t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p>]
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div>
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many \u201coughts,\u201d \u201cshoulds,\u201d and \u201cmusts\u201d that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as \u201cmusterbation.\u201d</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”
DEBUG:  108.9 AnnotationsDB:capture_content(169) note nels=[]
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many \u201coughts,\u201d \u201cshoulds,\u201d and \u201cmusts\u201d that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as \u201cmusterbation.\u201d'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, \u201cIt will make me feel better to get out of bed, even though it will be hard at first. Although I\u2019m not obliged to, I might end up being glad I did. If, on the other hand, I\u2019m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!\u201d If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, \u201cWhat do I want to do? What course of action would be to my best advantage?\u201d I think you will find that this way of looking at things will enhance your motivation.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.
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 highlight_text: u'Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, \u201cIt will make me feel better to get out of bed, even though it will be hard at first. Although I\u2019m not obliged to, I might end up being glad I did. If, on the other hand, I\u2019m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!\u201d If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, \u201cWhat do I want to do? What course of action would be to my best advantage?\u201d I think you will find that this way of looking at things will enhance your motivation.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word \u201cshould\u201d created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5\u20139, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.
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 book_id: 169
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 highlight_text: u'Essentially, the word \u201cshould\u201d created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5\u20139, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you\u2019ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It\u2019s only human to go after what you want.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.
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DEBUG:  108.9 AnnotationsDB:capture_content(169)  annotation_id: None
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 highlight_text: u'Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you\u2019ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It\u2019s only human to go after what you want.'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you\u2019re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot\u2014walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: \u201cNow I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,\u201d etc.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Test Your \u201cCan\u2019ts.\u201d An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p>]
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">Test Your \u201cCan\u2019ts.\u201d An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">The \u201cCan\u2019t Lose\u201d System.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=The “Can’t Lose” System.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your \u201ccan\u2019ts\u201d to the test because you don\u2019t want to run the risk of failure. If you don\u2019t run any risks, at least you can maintain the secret belief that you\u2019re basically a terrific person who\u2019s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The \u201cCan\u2019t Lose\u201d System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The
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 highlight_text: u'You may feel hesitant to put your \u201ccan\u2019ts\u201d to the test because you don\u2019t want to run the risk of failure. If you don\u2019t run any risks, at least you can maintain the secret belief that you\u2019re basically a terrific person who\u2019s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The \u201cCan\u2019t Lose\u201d System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The'
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first\u2014motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you\u2019re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don\u2019t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.
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DEBUG:  108.9 AnnotationsDB:capture_content(169) <div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div>
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight pels=[<p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren\u2019t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, \u201cI don\u2019t feel like it.\u201d Well, who said you were supposed to feel like it? If you wait until you\u2019re \u201cin the mood,\u201d you may wait forever!</p>]
DEBUG:  108.9 AnnotationsDB:capture_content(169) highlight - this_ua.highlight_text=If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!
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DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Table 3–1. Definitions of Cognitive Distortions
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) you can substantially change the way you feel by changing the way you act.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) One of the most destructive aspects of depression is the way it paralyzes your willpower.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) This vicious cycle can go on indefinitely unless you know how to beat it.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) You may see yourself in one or more of them. 1. Hopelessness.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Jumping to Conclusions. You sense that it’s not within your
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) “Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) 13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The Daily Activity Schedule.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) In addition, label each activity with the letter M for mastery or the letter P for pleasure.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The Antiprocrastination Sheet.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Motivation Without Coercion.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) The “Can’t Lose” System.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.
DEBUG:  108.9 AnnotationsDB:_row_to_dict(highlight_text) If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!
DEBUG:  108.9 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you) 
DEBUG:  108.9 Annotations:to_HTML(Table 3–1. Definitions of Cognitive Distortions) 
DEBUG:  108.9 Annotations:to_HTML(He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.) 
DEBUG:  108.9 Annotations:to_HTML(Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you) 
DEBUG:  108.9 Annotations:to_HTML(you can substantially change the way you feel by changing the way you act.) 
DEBUG:  108.9 Annotations:to_HTML(One of the most destructive aspects of depression is the way it paralyzes your willpower.) 
DEBUG:  108.9 Annotations:to_HTML(your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.) 
DEBUG:  108.9 Annotations:to_HTML(Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.) 
DEBUG:  108.9 Annotations:to_HTML(Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.) 
DEBUG:  108.9 Annotations:to_HTML(Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.) 
DEBUG:  108.9 Annotations:to_HTML(many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.) 
DEBUG:  108.9 Annotations:to_HTML(But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?) 
DEBUG:  108.9 Annotations:to_HTML(Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.) 
DEBUG:  108.9 Annotations:to_HTML(Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).) 
DEBUG:  108.9 Annotations:to_HTML(If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.) 
DEBUG:  108.9 Annotations:to_HTML(By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.) 
DEBUG:  108.9 Annotations:to_HTML(The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.) 
DEBUG:  108.9 Annotations:to_HTML(This vicious cycle can go on indefinitely unless you know how to beat it.) 
DEBUG:  108.9 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,) 
DEBUG:  108.9 Annotations:to_HTML(the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.) 
DEBUG:  108.9 Annotations:to_HTML(It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.) 
DEBUG:  108.9 Annotations:to_HTML(The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.) 
DEBUG:  108.9 Annotations:to_HTML(You may see yourself in one or more of them. 1. Hopelessness.) 
DEBUG:  108.9 Annotations:to_HTML(1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.) 
DEBUG:  108.9 Annotations:to_HTML(3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.) 
DEBUG:  108.9 Annotations:to_HTML(Jumping to Conclusions. You sense that it’s not within your) 
DEBUG:  108.9 Annotations:to_HTML(4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”) 
DEBUG:  108.9 Annotations:to_HTML(5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.) 
DEBUG:  108.9 Annotations:to_HTML(6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.) 
DEBUG:  108.9 Annotations:to_HTML(“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.) 
DEBUG:  108.9 Annotations:to_HTML(His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.) 
DEBUG:  108.9 Annotations:to_HTML(7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.) 
DEBUG:  108.9 Annotations:to_HTML(8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.) 
DEBUG:  108.9 Annotations:to_HTML(Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.) 
DEBUG:  108.9 Annotations:to_HTML(A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”) 
DEBUG:  108.9 Annotations:to_HTML(But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It) 
DEBUG:  108.9 Annotations:to_HTML(9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.) 
DEBUG:  108.9 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain) 
DEBUG:  108.9 Annotations:to_HTML(You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.) 
DEBUG:  108.9 Annotations:to_HTML(10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.) 
DEBUG:  108.9 Annotations:to_HTML(11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.) 
DEBUG:  108.9 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily) 
DEBUG:  108.9 Annotations:to_HTML(13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.) 
DEBUG:  108.9 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following) 
DEBUG:  108.9 Annotations:to_HTML(Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.) 
DEBUG:  108.9 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.) 
DEBUG:  108.9 Annotations:to_HTML(As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.) 
DEBUG:  108.9 Annotations:to_HTML(The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is) 
DEBUG:  108.9 Annotations:to_HTML(The Daily Activity Schedule.) 
DEBUG:  108.9 Annotations:to_HTML(The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.) 
DEBUG:  108.9 Annotations:to_HTML(Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.) 
DEBUG:  108.9 Annotations:to_HTML(At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;) 
DEBUG:  108.9 Annotations:to_HTML(In addition, label each activity with the letter M for mastery or the letter P for pleasure.) 
DEBUG:  108.9 Annotations:to_HTML(Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.) 
DEBUG:  108.9 Annotations:to_HTML(After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.) 
DEBUG:  108.9 Annotations:to_HTML(Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.) 
DEBUG:  108.9 Annotations:to_HTML(As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.) 
DEBUG:  108.9 Annotations:to_HTML(If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.) 
DEBUG:  108.9 Annotations:to_HTML(Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule) 
DEBUG:  108.9 Annotations:to_HTML(You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.) 
DEBUG:  108.9 Annotations:to_HTML(At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.) 
DEBUG:  108.9 Annotations:to_HTML(The Antiprocrastination Sheet.) 
DEBUG:  108.9 Annotations:to_HTML(Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.) 
DEBUG:  108.9 Annotations:to_HTML(The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.) 
DEBUG:  108.9 Annotations:to_HTML(only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.) 
DEBUG:  108.9 Annotations:to_HTML(Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.) 
DEBUG:  108.9 Annotations:to_HTML(An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.) 
DEBUG:  109.0 Annotations:to_HTML(He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.) 
DEBUG:  109.0 Annotations:to_HTML(Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.) 
DEBUG:  109.0 Annotations:to_HTML(Motivation Without Coercion.) 
DEBUG:  109.0 Annotations:to_HTML(A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”) 
DEBUG:  109.0 Annotations:to_HTML(Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.) 
DEBUG:  109.0 Annotations:to_HTML(Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.) 
DEBUG:  109.0 Annotations:to_HTML(Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.) 
DEBUG:  109.0 Annotations:to_HTML(The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.) 
DEBUG:  109.0 Annotations:to_HTML(Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.) 
DEBUG:  109.0 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover) 
DEBUG:  109.0 Annotations:to_HTML(Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.) 
DEBUG:  109.0 Annotations:to_HTML(The “Can’t Lose” System.) 
DEBUG:  109.0 Annotations:to_HTML(You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The) 
DEBUG:  109.0 Annotations:to_HTML(What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.) 
DEBUG:  109.0 Annotations:to_HTML(If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!) 
DEBUG:  109.0 Getting old annotations - regurgitated_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:11:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are a procrastinator, you probably aren’t aware of this. So you lie around in bed waiting for inspiration to strike. When someone suggests you do something, you whine, “I don’t feel like it.” Well, who said you were supposed to feel like it? If you wait until you’re “in the mood,” you may wait forever!</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001855" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1855</td><td class="timestamp" style="text-align:right" uts="1577596578.0">Sat Dec 28 21:16:18 2019</td></tr></tbody></table></div></div></body></html>
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DEBUG:  109.1 merged_soup= <html><head></head><body><div class="user_annotations" style="margin:0"><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="000724" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">724</td><td class="timestamp" style="text-align:right" uts="1577577480.0">Sat Dec 28 15:58:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="b38653742f52e69c678ec5e5fce68be9" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577470.0">Sat Dec 28 15:57:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions 1. ALL-OR-NOTHING THINKING: You see things in black-and-white categories. If your performance falls short of perfect, you see yourself as a total failure. 2. OVERGENERALIZATION: You see a single negative event as a never-ending pattern of defeat. 3. MENTAL FILTER: You pick out a single negative detail and dwell on it exclusively so that your vision of all reality becomes darkened, like the drop of ink that colors the entire beaker of water. 4. DISQUALIFYING THE POSITIVE: You reject positive experiences by insisting they “don’t count” for some reason or other. In this way you can maintain a negative belief that is contradicted by your everyday experiences. 5. JUMPING TO CONCLUSIONS: You make a negative interpretation even though there are no definite facts that convincingly support your conclusion. a. Mind reading. You arbitrarily conclude that someone is reacting negatively to you, and you don’t bother to check this out. b. The Fortune Teller Error. You anticipate that things will turn out badly, and you feel convinced that your prediction is an already-established fact. 6. MAGNIFICATION (CATASTROPHIZING) OR MINIMIZATION: You exaggerate the importance of things (such as your goof-up or someone else’s achievement), or you inappropriately shrink things until they appear tiny (your own desirable qualities or the other fellow’s imperfections). This is also called the “binocular trick.” 7. EMOTIONAL REASONING: You assume that your negative emotions necessarily reflect the way things really are: “I feel it, therefore it must be true.” 8. SHOULD STATEMENTS: You try to motivate yourself with shoulds and shouldn’ts, as if you had to be whipped and punished before you could be expected to do anything. “Musts” and “oughts” are also offenders. The emotional consequence is guilt. When you direct should statements toward others, you feel anger, frustration, and resentment. 9. LABELING AND MISLABELING: This is an extreme form of overgeneralization. Instead of describing your error, you attach a negative label to yourself: “I’m a loser.” When someone else’s behavior rubs you the wrong way, you attach a negative label to him: “He’s a goddam louse.” Mislabeling involves describing an event with language that is highly colored and emotionally loaded. 10. PERSONALIZATION: You see yourself as me cause of some negative external event which in fact you</p></div><div class="annotation" genre="" hash="f030cfe3cbb9dc1d49757db2bdbc0067" location_sort="000730" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">730</td><td class="timestamp" style="text-align:right" uts="1577577513.0">Sat Dec 28 15:58:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Table 3–1. Definitions of Cognitive Distortions</p></div><div class="annotation" genre="" hash="9dc86012d9c185cdd0ac7d3d449f19ad" location_sort="000856" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">856</td><td class="timestamp" style="text-align:right" uts="1577330764.0">Wed Dec 25 19:26:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He said a depressed self-image can be characterized by the four D’s: You feel Defeated, Defective, Deserted, and Deprived.</p></div><div class="annotation" genre="" hash="f6d31f4521515d1d0cc24b5936659614" location_sort="000892" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">892</td><td class="timestamp" style="text-align:right" uts="1577330776.0">Wed Dec 25 19:26:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Unfortunately, when you are depressed you may not be alone in your conviction about your personal inadequacy. In many cases you will be so persuasive and persistent in your maladaptive belief that you are defective and no good, you</p></div><div class="annotation" genre="" hash="6501ba181be069bd1e985482fe50b37d" location_sort="001267" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1267</td><td class="timestamp" style="text-align:right" uts="1577575978.0">Sat Dec 28 15:32:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">you can substantially change the way you feel by changing the way you act.</p></div><div class="annotation" genre="" hash="98a7e0d909e6671d3289d29dd3db8750" location_sort="001268" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1268</td><td class="timestamp" style="text-align:right" uts="1577576045.0">Sat Dec 28 15:34:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">One of the most destructive aspects of depression is the way it paralyzes your willpower.</p></div><div class="annotation" genre="" hash="d5081eefab0ea6195d3ae3edf88ff665" location_sort="001269" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1269</td><td class="timestamp" style="text-align:right" uts="1577576059.0">Sat Dec 28 15:34:19 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">your lack of motivation intensifies, virtually any activity appears so difficult that you become overwhelmed by the urge to do nothing.</p></div><div class="annotation" genre="" hash="4d9cab2425e7bb0d02bcfd9756a18076" location_sort="001270" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1270</td><td class="timestamp" style="text-align:right" uts="1577576069.0">Sat Dec 28 15:34:29 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Because you accomplish very little, you feel worse and worse. Not only do you cut yourself off from your normal sources of stimulation and pleasure, but your lack of productivity aggravates your self-hatred, resulting in further isolation and incapacitation.</p></div><div class="annotation" genre="" hash="5574499b4c364f059b8a9b41f89ba004" location_sort="001276" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1276</td><td class="timestamp" style="text-align:right" uts="1577576126.0">Sat Dec 28 15:35:26 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do-nothingism represents one of the great paradoxes of human nature. Some people naturally throw themselves into life with great zest, while others always hang back, defeating themselves at every turn as if they were involved in a plot against themselves.</p></div><div class="annotation" genre="" hash="c518b1ac79504bc48ba2a72d23ec74a0" location_sort="001281" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1281</td><td class="timestamp" style="text-align:right" uts="1577576185.0">Sat Dec 28 15:36:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Using cognitive techniques, you can discover the precise reasons for your difficulties in motivating yourself.</p></div><div class="annotation" genre="" hash="54881901aede106fbe8c6d5972c7f957" location_sort="001286" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1286</td><td class="timestamp" style="text-align:right" uts="1577576234.0">Sat Dec 28 15:37:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">many depressed individuals will go through a phase in which they stubbornly refuse to do anything to help themselves. The moment this crucial motivational problem has been solved, the depression typically begins to diminish.</p></div><div class="annotation" genre="" hash="cdf4fd2e1f4b6bf530a09627cfccbe5c" location_sort="001305" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1305</td><td class="timestamp" style="text-align:right" uts="1577576327.0">Sat Dec 28 15:38:47 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But the perplexing question is the same—why do we frequently behave in ways that are not in our self-interest?</p></div><div class="annotation" genre="" hash="556bba053371f6e526545b2b3b91d9ab" location_sort="001306" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1306</td><td class="timestamp" style="text-align:right" uts="1577576350.0">Sat Dec 28 15:39:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Procrastinating and self-defeating behavior can seem funny, frustrating, puzzling, infuriating, or pathetic, depending on your perspective. I find it a very human trait, so widespread that we all bump into it nearly every day.</p></div><div class="annotation" genre="" hash="9ab60cbf0a235a9406ae5761a6e4d827" location_sort="001316" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1316</td><td class="timestamp" style="text-align:right" uts="1577576405.0">Sat Dec 28 15:40:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Labeling yourself as “lazy” is useless and self-defeating because it creates the false impression that your lack of motivation is an irreversible, innate part of your makeup. This kind of thinking does not represent a valid scientific theory, but is an example of a cognitive distortion (labeling).</p></div><div class="annotation" genre="" hash="f03aae1922ba4d54fddb035bc99112da" location_sort="001336" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1336</td><td class="timestamp" style="text-align:right" uts="1577576644.0">Sat Dec 28 15:44:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you are depressed and someone tells you they like you, you will probably think, “He doesn’t know how rotten I am. I don’t deserve this praise.” Depression and lethargy have no real rewards.</p></div><div class="annotation" genre="" hash="fabb53bc078073a2d4f1ea5f1591af1a" location_sort="001340" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1340</td><td class="timestamp" style="text-align:right" uts="1577576770.0">Sat Dec 28 15:46:10 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">By tracing dramatic mood swings, we can gather valuable clues that unlock many of the mysteries of human motivation. Simply ask yourself, “When I think about that undone task, what thoughts immediately come to mind?” Then write those thoughts down on a piece of paper. What you write will reflect a number of maladaptive attitudes, misconceptions, and faulty assumptions. You will learn that the feelings that impede your motivation, such as apathy, anxiety, or the sense of being overwhelmed, are the result of distortions in your thinking.</p></div><div class="annotation" genre="" hash="a589e24dcbed22d218b22a67177daf66" location_sort="001344" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1344</td><td class="timestamp" style="text-align:right" uts="1577576880.0">Sat Dec 28 15:48:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The thoughts on this patient’s mind are negative; he says to himself, “There’s no point in doing anything because I am a born loser and so I’m bound to fail.” Such a thought sounds very convincing when you are depressed, immobilizing you and making you feel inadequate, overwhelmed, self-hating, and helpless. You then take these negative emotions as proof that your pessimistic attitudes are valid, and you begin to change your approach to life. Because you are convinced you will botch up anything, you don’t even try; you stay in bed instead.</p></div><div class="annotation" genre="" hash="2ff0e942e842503af954473672d86bfa" location_sort="001350" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1350</td><td class="timestamp" style="text-align:right" uts="1577576931.0">Sat Dec 28 15:48:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">This vicious cycle can go on indefinitely unless you know how to beat it.</p></div><div class="annotation" genre="" hash="38984bfdd395b53b3047d6be0390bc77" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577014.0">Sat Dec 28 15:50:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly,</p></div><div class="annotation" genre="" hash="d17fe281dddd7173265c5a67872d5e61" location_sort="001355" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1355</td><td class="timestamp" style="text-align:right" uts="1577577032.0">Sat Dec 28 15:50:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">the relationship between your thoughts, feelings, and behaviors is reciprocal—all your emotions and actions are the results of your thoughts and attitudes. Similarly, your feelings and behavior patterns influence your perceptions in a wide variety of ways.</p></div><div class="annotation" genre="" hash="7bc4170a99352dbb72dde1171babf633" location_sort="001357" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1357</td><td class="timestamp" style="text-align:right" uts="1577577081.0">Sat Dec 28 15:51:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">It follows from this model that all emotional change is ultimately brought about by cognitions; changing your behavior will help you feel better about yourself if it exerts a positive influence on the way you are thinking. Thus, you can modify your self-defeating mental set if you change your behavior in such a way that you are simultaneously putting the lie to the self-defeating attitudes that represent the core of your motivational problem. Similarly, as you change the way you think, you will feel more in the mood to do things, and this will have an even stronger positive effect on your thinking patterns. Thus, you can transform your lethargy cycle into a productivity cycle.</p></div><div class="annotation" genre="" hash="414c4a18520eaf62a10d474ec4cbc164" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577119.0">Sat Dec 28 15:51:59 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The following are the types of mind-sets most commonly associated with procrastination and do-nothingism.</p></div><div class="annotation" genre="" hash="13a35a952afdd37c704499e43769c108" location_sort="001362" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1362</td><td class="timestamp" style="text-align:right" uts="1577577160.0">Sat Dec 28 15:52:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may see yourself in one or more of them. 1. Hopelessness.</p></div><div class="annotation" genre="" hash="25630ae1e55f8166a6fbaf55d40d1711" location_sort="001363" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1363</td><td class="timestamp" style="text-align:right" uts="1577577170.0">Sat Dec 28 15:52:50 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">1. Hopelessness. When you are depressed, you get so frozen in the pain of the present moment that you forget entirely that you ever felt better in the past and find it inconceivable that you might feel more positive in the future.</p></div><div class="annotation" genre="" hash="a9751acf451d223ea3f2fcfb78d57016" location_sort="001369" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1369</td><td class="timestamp" style="text-align:right" uts="1577577217.0">Sat Dec 28 15:53:37 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">3. Overwhelming Yourself. There are several ways you may overwhelm yourself into doing nothing. You may magnify a task to the degree that it seems impossible to tackle. You may assume you must do everything at once instead of breaking each job down into small, discrete, manageable units which you can complete one step at a time. You might also inadvertently distract yourself from the task at hand by obsessing about endless other things you haven’t gotten around to doing yet.</p></div><div class="annotation" genre="" hash="72e4228c71483d419a38817aa4acae21" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577304.0">Sat Dec 28 15:55:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Jumping to Conclusions. You sense that it’s not within your</p></div><div class="annotation" genre="" hash="0276ab92dd110c943ed85f30bf864f0c" location_sort="001378" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1378</td><td class="timestamp" style="text-align:right" uts="1577577315.0">Sat Dec 28 15:55:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">4. Jumping to Conclusions. You sense that it’s not within your power to take effective action that will result in satisfaction because you are in the habit of saying, “I can’t,” or “I would but …”</p></div><div class="annotation" genre="" hash="1bb2a3d8f62d1541a28e68bf68d5e6e0" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577341.0">Sat Dec 28 15:55:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">5. Self-labeling. The more you procrastinate, the more you condemn yourself as inferior. This saps your self-confidence further. The problem is compounded when you label yourself “a procrastinator” or “a lazy person.” This causes you to see your lack of effective action as the “real you” so that you automatically expect little or nothing from yourself.</p></div><div class="annotation" genre="" hash="d41d8cd98f00b204e9800998ecf8427e" location_sort="001382" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1382</td><td class="timestamp" style="text-align:right" uts="1577577420.0">Sat Dec 28 15:57:00 2019</td></tr></tbody></table></div><div class="annotation" genre="" hash="d59eb2d7362cef331b05c24baa1914f9" location_sort="001385" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1385</td><td class="timestamp" style="text-align:right" uts="1577577374.0">Sat Dec 28 15:56:14 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">6. Undervaluing the Rewards. When you are depressed you may fail to initiate any meaningful activity not only because you conceive of any task as terribly difficult, but also because you feel the reward simply wouldn’t be worth the effort.</p></div><div class="annotation" genre="" hash="8ade063f703a0c80df09e4d2bd51d5d3" location_sort="001387" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1387</td><td class="timestamp" style="text-align:right" uts="1577577408.0">Sat Dec 28 15:56:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">“Anhedonia” is the technical name for a diminished ability to experience satisfaction and pleasure. A common thinking error—your tendency to “disqualify the positive”—may be at the root of this problem.</p></div><div class="annotation" genre="" hash="93b27b7716f916432c3816220b7e11b5" location_sort="001392" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1392</td><td class="timestamp" style="text-align:right" uts="1577577580.0">Sat Dec 28 15:59:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">His lack of satisfaction results from the fact that he always finds a way to discredit his efforts. His bad habit of saying “It doesn’t count” successfully torpedoes any sense of fulfillment.</p></div><div class="annotation" genre="" hash="9dc91ecf7dbf15cfbd2e3d6a3de5b88b" location_sort="001394" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1394</td><td class="timestamp" style="text-align:right" uts="1577577592.0">Sat Dec 28 15:59:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">7. Perfectionism. You defeat yourself with inappropriate goals and standards. You will settle for nothing short of a magnificent performance in anything you do, so you frequently end up having to settle for just that—nothing.</p></div><div class="annotation" genre="" hash="c65ca8def6db39a06b42651db7f14408" location_sort="001396" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1396</td><td class="timestamp" style="text-align:right" uts="1577577625.0">Sat Dec 28 16:00:25 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">8. Fear of Failure. Another mind-set which paralyzes you is the fear of failure. Because you imagine that putting in the effort and not succeeding would be an overwhelming personal defeat, you refuse to try at all.</p></div><div class="annotation" genre="" hash="de38c9d26200dc2c7364acc0db89c5eb" location_sort="001397" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1397</td><td class="timestamp" style="text-align:right" uts="1577577661.0">Sat Dec 28 16:01:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Several thinking errors are involved in the fear of failure. One of the most common is overgeneralization. You reason, “If I fail at this, it means I will fail at anything.” This, of course, is impossible. Nobody can fail at everything. We all have our share of victories and defeats. While it is true that victory tastes sweet and defeat is often bitter, failing at any task need not be a fatal poison, and the bad taste will not linger forever.</p></div><div class="annotation" genre="" hash="b10275ffeb63cb85006ef911c3b2fc6e" location_sort="001401" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1401</td><td class="timestamp" style="text-align:right" uts="1577577683.0">Sat Dec 28 16:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A second mind-set that contributes to the fear of defeat is when you evaluate your performance exclusively on the outcome regardless of your individual effort. This is illogical and reflects a “product orientation” rather than a “process orientation.”</p></div><div class="annotation" genre="" hash="515aaf7d6618f77a4a4070236db9802b" location_sort="001408" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1408</td><td class="timestamp" style="text-align:right" uts="1577577753.0">Sat Dec 28 16:02:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">But if I admit to myself that all I can control is the input I provide in the therapeutic process, I can pride myself on good consistent work regardless of the outcome of any particular session. It</p></div><div class="annotation" genre="" hash="37cdc8f3d1dfdee670541885eef6e07d" location_sort="001412" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1412</td><td class="timestamp" style="text-align:right" uts="1577577782.0">Sat Dec 28 16:03:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">9. Fear of Success. Because of your lack of confidence, success may seem even more risky than failure because you are certain it is based on chance. Therefore, you are convinced you couldn’t keep it up, and you feel your accomplishments will falsely raise the expectations of others. Then when the awful truth that you are basically “a loser” ultimately comes out, the disappointment, rejection, and pain will be all the more bitter. Since you feel sure you will eventually fall off the cliff, it seems safer not to go mountain climbing at all.</p></div><div class="annotation" genre="" hash="f33bf966e13e9d0dbe8b09528a8bc841" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577838.0">Sat Dec 28 16:03:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain</p></div><div class="annotation" genre="" hash="d539c8ef9bd995019a46c1c8a5a66d77" location_sort="001416" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1416</td><td class="timestamp" style="text-align:right" uts="1577577842.0">Sat Dec 28 16:04:02 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may also fear success because you anticipate that people will make even greater demands on you. Because you are convinced you must and can’t meet their expectations, success would put you into a dangerous and impossible situation. Therefore, you try to maintain control by avoiding any commitment or involvement.</p></div><div class="annotation" genre="" hash="341db5b0a1a190804c80c95ea91eb72e" location_sort="001418" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1418</td><td class="timestamp" style="text-align:right" uts="1577577867.0">Sat Dec 28 16:04:27 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">10. Fear of Disapproval or Criticism. You imagine that if you try something new, any mistake or flub will be met with strong disapproval and criticism because the people you care about won’t accept you if you are human and imperfect.</p></div><div class="annotation" genre="" hash="679098f006e9f991696af35dc20ff1d1" location_sort="001421" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1421</td><td class="timestamp" style="text-align:right" uts="1577577911.0">Sat Dec 28 16:05:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">11. Coercion and Resentment. A deadly enemy of motivation is a sense of coercion. You feel under intense pressure to perform—generated from within and without. This happens when you try to motivate yourself with moralistic “shoulds” and “oughts.” You tell yourself, “I should do this” and “I have to do that.” Then you feel obliged, burdened, tense, resentful, and guilty.</p></div><div class="annotation" genre="" hash="412d89f730c214b8610652610ede6d42" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578004.0">Sat Dec 28 16:06:44 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily</p></div><div class="annotation" genre="" hash="947d83c88f00251eb196b5e5f50c9e39" location_sort="001436" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1436</td><td class="timestamp" style="text-align:right" uts="1577578008.0">Sat Dec 28 16:06:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">13. Guilt and Self-blame. If you are frozen in the conviction you are bad or have let others down, you will naturally feel unmotivated to pursue your daily life.</p></div><div class="annotation" genre="" hash="230976c530403f7f310b00a3a67c51e8" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578080.0">Sat Dec 28 16:08:00 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place. As you review the following</p></div><div class="annotation" genre="" hash="672dcb2ce85b2ad1a343c99d840e2ff6" location_sort="001445" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1445</td><td class="timestamp" style="text-align:right" uts="1577578085.0">Sat Dec 28 16:08:05 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you know why virtually any meaningful activity has a decent chance of brightening your mood? If you do nothing, you will become preoccupied with the flood of negative, destructive thoughts. If you do something, you will be temporarily distracted from that internal dialogue of self-denigration. What is even more important, the sense of mastery you will experience will disprove many of the distorted thoughts that slowed you down in the first place.</p></div><div class="annotation" genre="" hash="357cb10c083957e7a930876316d1276b" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578101.0">Sat Dec 28 16:08:21 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse.</p></div><div class="annotation" genre="" hash="ff744cef09ec4839e855e7762784b6f7" location_sort="001449" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1449</td><td class="timestamp" style="text-align:right" uts="1577578252.0">Sat Dec 28 16:10:52 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you review the following self-activation techniques, choose a couple that appeal most to you and work at them for a week or two. Remember you don’t have to master them all! One man’s salvation can be another’s curse. Use the methods that seem the most tailored to your particular brand of procrastination.</p></div><div class="annotation" genre="" hash="5ce34bceb2ca9af29ba97069d4158ecc" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578348.0">Sat Dec 28 16:12:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule. The Daily Activity Schedule (see Figure 5–2, page 95) is</p></div><div class="annotation" genre="" hash="518b0486ff9d37f0025bd31cc847bf5c" location_sort="001451" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1451</td><td class="timestamp" style="text-align:right" uts="1577578361.0">Sat Dec 28 16:12:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Daily Activity Schedule.</p></div><div class="annotation" genre="" hash="2337e5e08d3c6b2ae0e2c43eb94fa083" location_sort="001452" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1452</td><td class="timestamp" style="text-align:right" uts="1577578373.0">Sat Dec 28 16:12:53 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The schedule consists of two parts. In the Prospective column, write out an hour-by-hour plan for what you would like to accomplish each day.</p></div><div class="annotation" genre="" hash="60715eeaeeb436d862082b606fa592db" location_sort="001455" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1455</td><td class="timestamp" style="text-align:right" uts="1577578384.0">Sat Dec 28 16:13:04 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Just put one or two words in each time slot to indicate what you’d like to do, such as “dress,” “eat lunch,” “prepare résumé,” etc. It should not require more than five minutes to do this.</p></div><div class="annotation" genre="" hash="3f35bc6fa5d9fef1634005d1611964d5" location_sort="001456" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1456</td><td class="timestamp" style="text-align:right" uts="1577578410.0">Sat Dec 28 16:13:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day, fill out the Retrospective column. Record in each time slot what you actually did during the day. This may be the same as or different from what you actually planned;</p></div><div class="annotation" genre="" hash="b12137aeb17aa51d838b0ac0d27b5406" location_sort="001458" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1458</td><td class="timestamp" style="text-align:right" uts="1577578422.0">Sat Dec 28 16:13:42 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">In addition, label each activity with the letter M for mastery or the letter P for pleasure.</p></div><div class="annotation" genre="" hash="87845cce78ed62e6409a96700a27067d" location_sort="001459" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1459</td><td class="timestamp" style="text-align:right" uts="1577578438.0">Sat Dec 28 16:13:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Mastery activities are those which represent some accomplishment, such as brushing your teeth, cooking dinner, driving to work, etc. Pleasure might include reading a book, eating, going to a movie, etc.</p></div><div class="annotation" genre="" hash="3e7fe80d77c52fde9c9a72f5965e9df2" location_sort="001460" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1460</td><td class="timestamp" style="text-align:right" uts="1577578468.0">Sat Dec 28 16:14:28 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">After you have written M or P for each activity, estimate the actual amount of pleasure, or the degree of difficulty in the task by using a zero to five rating. For example, you could give yourself a score of M-l for particularly easy tasks like getting dressed, while M-4 or M-5 would indicate you did something more difficult and challenging, such as not eating too much or applying for a job. You can rate the pleasure activities in a similar manner. If any activity was pleasurable in the past when you were not depressed, but today it was nearly or totally devoid of pleasure, put a P-½ or a P-0. Some activities, such as cooking dinner, can be labeled M and P.</p></div><div class="annotation" genre="" hash="12bb41775d7865b03fd14e49974744e4" location_sort="001468" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1468</td><td class="timestamp" style="text-align:right" uts="1577578635.0">Sat Dec 28 16:17:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Why is this simple activity schedule likely to be helpful? First, it will undercut your tendency to obsess endlessly about the value of various activities and to debate counter-productively about whether or not to do something. Accomplishing even a part of your scheduled activities will in all probability give you some satisfaction and will combat your depression.</p></div><div class="annotation" genre="" hash="5a170321d66337de4107652d283f9df3" location_sort="001470" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1470</td><td class="timestamp" style="text-align:right" uts="1577578661.0">Sat Dec 28 16:17:41 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">As you plan your day, develop a balanced program that provides for enjoyable leisure activities as well as work.</p></div><div class="annotation" genre="" hash="e7473815b6aafb7721a48a9b029df3d9" location_sort="001474" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1474</td><td class="timestamp" style="text-align:right" uts="1577578704.0">Sat Dec 28 16:18:24 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">If you adhere to the schedule, you will find your motivation increasing. As you start doing things, you will begin to disprove your belief that you are incapable of functioning effectively.</p></div><div class="annotation" genre="" hash="b7be98a129419c8ed83fe1d96db6ba07" location_sort="001477" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1477</td><td class="timestamp" style="text-align:right" uts="1577578738.0">Sat Dec 28 16:18:58 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Keep this Daily Activity Schedule for at least a week. As you review the activities in which you participated during the previous week, you will see that some have given you a greater sense of mastery and pleasure, as indicated by higher scores. As you continue planning each upcoming day, use this information to schedule more of those activities, and avoid others which are associated with lower satisfaction levels. The Daily Activity Schedule</p></div><div class="annotation" genre="" hash="5a00bd7c1453865f5b512f9e24f4d49a" location_sort="001490" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1490</td><td class="timestamp" style="text-align:right" uts="1577578840.0">Sat Dec 28 16:20:40 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You will discover that laying out and adhering to a simple plan for the day can go a long way toward lifting your mood.</p></div><div class="annotation" genre="" hash="2624c8712da3a78096f949cb4dac271c" location_sort="001492" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1492</td><td class="timestamp" style="text-align:right" uts="1577578856.0">Sat Dec 28 16:20:56 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">At the end of the day before you go to bed, write down what you actually did each hour and rate each activity for Mastery and Pleasure. Then make out a new schedule for the following day. This simple procedure may be the first step toward a sense of self-respect and genuine self-reliance.</p></div><div class="annotation" genre="" hash="bb356971e715579dcbcce52be9a67ddb" location_sort="001494" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1494</td><td class="timestamp" style="text-align:right" uts="1577579115.0">Sat Dec 28 16:25:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The Antiprocrastination Sheet.</p></div><div class="annotation" genre="" hash="0b9b2a820bed8484efd447dcd42d392d" location_sort="001496" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1496</td><td class="timestamp" style="text-align:right" uts="1577579139.0">Sat Dec 28 16:25:39 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Each day write down in the appropriate column one or more tasks you have been putting off. If the task requires substantial time and effort, it is best to break it down into a series of small steps so that each one can be completed in fifteen minutes or less. Now write down in the next column how difficult you predict each step of the task will be, using a 0-to-100 percent scale. If you imagine the task will be easy, you can write down a low estimate such as 10 to 20 percent; for harder tasks, use 80 to 90 percent. In the next column, write down your prediction of how satisfying and rewarding it will be to complete each phase of the task, again using the percentage system. Once you’ve recorded these predictions, go ahead and complete the first step of the task. After you’ve completed each step, take note of how difficult it actually turned out to be, as well as the amount of pleasure you gained from doing it. Record this information in the last two columns, again using the percentage system.</p></div><div class="annotation" genre="" hash="545b24848a8d6610feac100f5926e559" location_sort="001508" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1508</td><td class="timestamp" style="text-align:right" uts="1577579235.0">Sat Dec 28 16:27:15 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The information gained from this experiment so greatly astonished him that he used the Antiprocrastination Sheet in many other areas in his life. Consequently, his productivity and self-confidence underwent a dramatic increase, and his depression disappeared.</p></div><div class="annotation" genre="" hash="1cf09e070358551fabfeee3b2c9ad832" location_sort="001567" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1567</td><td class="timestamp" style="text-align:right" uts="1577579734.0">Sat Dec 28 16:35:34 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">only your thoughts can ever affect you. For example, if you are in a restaurant feeling miserable because you are alone, you really have no idea what people are thinking. It’s your thoughts and only yours that are making you feel terrible; you’re the only person in the world who can effectively persecute yourself.</p></div><div class="annotation" genre="" hash="fec272f065d1680ad2c8af47d70f7923" location_sort="001626" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1626</td><td class="timestamp" style="text-align:right" uts="1577582778.0">Sat Dec 28 17:26:18 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Little Steps for Little Feet. A simple and obvious self-activation method involves learning to break any proposed task down into its tiny component parts. This will combat your tendency to overwhelm yourself by dwelling on all the things you have to do.</p></div><div class="annotation" genre="" hash="25d1d6e1a29309b22badf5aa9e3bd3ee" location_sort="001636" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1636</td><td class="timestamp" style="text-align:right" uts="1577582757.0">Sat Dec 28 17:25:57 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">An extremely useful way to divide a task into manageable units is through time limitation. Decide how much time you will devote to a particular task, and then stop at the end of the allotted time and go on to something more enjoyable, whether or not you’re finished.</p></div><div class="annotation" genre="" hash="bfe8196f97c29c3b77b5849ac6049bf9" location_sort="001643" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1643</td><td class="timestamp" style="text-align:right" uts="1577582929.0">Sat Dec 28 17:28:49 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">He suggested to her that her depression was due in part to the fact that she wasn’t pursuing goals that were meaningful to her because she didn’t believe in herself. Instead of acknowledging and confronting her fear of taking risks, she blamed her lack of direction on her husband and complained about all the undone housework.</p></div><div class="annotation" genre="" hash="375651a363c4e3b2745e6a2014bc6385" location_sort="001653" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1653</td><td class="timestamp" style="text-align:right" uts="1577580693.0">Sat Dec 28 16:51:33 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Do you tend to bite off bigger pieces than you can comfortably chew? Dare to put modest time limits on what you do! Have the courage to walk away from an unfinished task! You may be amazed that you will experience a substantial increase in your productivity and mood, and your procrastination may become a thing of the past.</p></div><div class="annotation" genre="" hash="67502002e3e15e84ccef5ed009395882" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580750.0">Sat Dec 28 16:52:30 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Motivation Without Coercion.</p></div><div class="annotation" genre="" hash="333ff1b4881ed34f22ae853df6c16408" location_sort="001656" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1656</td><td class="timestamp" style="text-align:right" uts="1577580856.0">Sat Dec 28 16:54:16 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">A possible source of your procrastination is an inappropriate system for self-motivation. You may inadvertently undermine what you attempt by flagellating yourself with so many “oughts,” “shoulds,” and “musts” that you end up drained of any desire to get moving. You are defeating yourself by the way you kill yourself to get moving! Dr. Albert Ellis describes this mental trap as “musterbation.”</p></div><div class="annotation" genre="" hash="89c9e3c15146a9d3c5c9ae14b0ac990d" location_sort="001659" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1659</td><td class="timestamp" style="text-align:right" uts="1577580891.0">Sat Dec 28 16:54:51 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Reformulate the way you tell yourself to do things by eliminating those coercive words from your vocabulary. An alternative to pushing yourself to get up in the morning would be to say, “It will make me feel better to get out of bed, even though it will be hard at first. Although I’m not obliged to, I might end up being glad I did. If, on the other hand, I’m really benefiting from the rest and relaxation, I may as well go ahead and enjoy it!” If you translate shoulds into wants, you will be treating yourself with a sense of respect. This will produce a feeling of freedom of choice and personal dignity. You will find that a reward system works better and lasts longer than a whip. Ask yourself, “What do I want to do? What course of action would be to my best advantage?” I think you will find that this way of looking at things will enhance your motivation.</p></div><div class="annotation" genre="" hash="fe4f98a8463fa6af9cb086a8e07e0284" location_sort="001670" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1670</td><td class="timestamp" style="text-align:right" uts="1577580931.0">Sat Dec 28 16:55:31 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Essentially, the word “should” created the illusion that the only reason for him to get out of bed was to please a bunch of angry, demanding customers. This was so unpleasant that he resisted. The absurdity of what he was doing to himself became apparent when he made a list of the advantages and disadvantages of staying in bed (Figure 5–9, above). After preparing this list, he realized it was to his advantage to get out of bed. As he subsequently became more involved with his work, his mood rapidly improved in spite of the fact that he had lost many accounts during the period of inactivity.</p></div><div class="annotation" genre="" hash="fa512b86584cba8c59470666eb78ad95" location_sort="001702" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1702</td><td class="timestamp" style="text-align:right" uts="1577595481.0">Sat Dec 28 20:58:01 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Visualize Success. A powerful self-motivation method involves making a list of the advantages of a productive action you’ve been avoiding because it requires more self-discipline than you have been able to muster. Such a list will train you to look at the positive consequences of doing it. It’s only human to go after what you want.</p></div><div class="annotation" genre="" hash="ae9adf3f08e2dfd042cd0a0dfb6a84dd" location_sort="001707" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1707</td><td class="timestamp" style="text-align:right" uts="1577595654.0">Sat Dec 28 21:00:54 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The first step is to make a list of all the positive consequences that will result when you become a nonsmoker.</p></div><div class="annotation" genre="" hash="930945ed14f1cf073be41960a65e8d24" location_sort="001716" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1716</td><td class="timestamp" style="text-align:right" uts="1577595683.0">Sat Dec 28 21:01:23 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Once you have prepared the list, you’re ready for the second step. Every night before you go to sleep, fantasize you are in your favorite spot—walking through the woods in the mountains, on a crisp autumn day, or maybe lying on a quiet beach near a crystal-blue ocean, with the sun warming your skin. Whatever fantasy you choose, visualize every enjoyable detail as vividly as possible, and let your body relax and let go. Allow every muscle to unwind. Let the tension flow out of your arms and legs and leave your body. Notice how your muscles begin to feel limp and loose. Notice how peaceful you feel. Now you are ready for the third step. Fantasize that you are still in that scene, and you have become a nonsmoker. Go through your list of benefits and repeat each one to yourself in the following way: “Now I have improved health and I like it. I can run along the beach, and I want this. The air around me is clean and fresh, and I feel good about myself. I respect myself. Now I have greater self-discipline, and I can take on other challenges if I want to. I have extra spending money,” etc.</p></div><div class="annotation" genre="" hash="1eb8238279c114bb0e4f67e76ddaf566" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595872.0">Sat Dec 28 21:04:32 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover</p></div><div class="annotation" genre="" hash="9846592f9669a13d6f02614f10ec08aa" location_sort="001760" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1760</td><td class="timestamp" style="text-align:right" uts="1577595876.0">Sat Dec 28 21:04:36 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">Test Your “Can’ts.” An important key to successful self-activation involves learning to adopt a scientific attitude toward the self-defeating predictions you make about your performance and abilities. If you put these pessimistic thoughts to the test, you can discover what the truth is.</p></div><div class="annotation" genre="" hash="314250c523b268fd84035a19deda4c1c" location_sort="001775" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1775</td><td class="timestamp" style="text-align:right" uts="1577596093.0">Sat Dec 28 21:08:13 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">The “Can’t Lose” System.</p></div><div class="annotation" genre="" hash="235df39dc6f2e0229bcd7a50510efa47" location_sort="001776" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1776</td><td class="timestamp" style="text-align:right" uts="1577596128.0">Sat Dec 28 21:08:48 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">You may feel hesitant to put your “can’ts” to the test because you don’t want to run the risk of failure. If you don’t run any risks, at least you can maintain the secret belief that you’re basically a terrific person who’s decided for the time being not to get involved. Behind your aloofness and lack of commitment lurks a powerful sense of inadequacy and the fear of failure. The “Can’t Lose” System will help you combat this fear. Make a list of the negative consequences you might have to deal with if you took a risk and actually did fail. Then expose the distortions in your fears, and show how you could cope productively even if you did experience a disappointment. The</p></div><div class="annotation" genre="" hash="b5e4db27c55d716448f67815f49a10ad" location_sort="001787" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1787</td><td class="timestamp" style="text-align:right" uts="1577596211.0">Sat Dec 28 21:10:11 2019</td></tr></tbody></table><p class="highlight" style="margin:0;text-indent:0.5em;">What, in your opinion, comes first—motivation or action? If you said motivation, you made an excellent, logical choice. Unfortunately, you’re wrong. Motivation does not come first, action does! You have to prime the pump. Then you will begin to get motivated, and the fluids will flow spontaneously. Individuals who procrastinate frequently confuse motivation and action. You foolishly wait until you feel in the mood to do something. Since you don’t feel like doing it, you automatically put it off. Your error is your belief that motivation comes first, and then leads to activation and success. But it is usually the other way around; action must come first, and the motivation comes later on.</p></div><div class="annotation" genre="" hash="f51530b63e8fc913b9160bd878db545e" location_sort="001801" reader="Kindle" style="margin:0 0 0.5em 0"><table cellpadding="0" color="Gray" style="background-color:LightGray;color:black;font-size:80%;font-weight:bold;margin:0;" width="100%"><tbody><tr><td class="location" style="text-align:left">1801</td><td class="timestamp" style="text-align:right" uts="1577596299.0">Sat Dec 28 21:1