The ACT Workbook for the Anxious Procrastinator - by Patricia Zurita Ona (Paperback)

About the Book

An ACT workbook for adults and young adults struggling with procrastination and avoidant behaviors. No-nonsense and compassionate, it targets both the core psychological processes that drive procrastination, and gives practical planning and time management advice to deal with the resultant behaviors.

Book Synopsis

Procrastination has nothing to do with laziness or passivity. Nor is about learning endless productivity hacks. It's about not-knowing how to manage the psychological processes that drive you to procrastinate.

This workbook, based on Acceptance and Commitment Therapy, helps you to understand why you put things off, and more importantly, how to overcome these patterns. From the first to the last chapter you'll learn to compassionately recognize and tackle the roots of procrastinating behaviors while practicing essential psychological skills. You'll learn to tame all that mental noise that pops up when you're facing important stuff-whether it's work, hobbies, or anything else you care about before diving into action.

Whether you're facing looming deadlines or day-to-day demands, these pages provide you with the tools you need to move from abstract intentions to values-based actions.

Learn to align your actions with your values, get things done, and build a life you're truly proud of.

Review Quotes

A well-written, easy-to-use guide for transforming your relationship with anxiety and dissolving the barriers that hold you back from doing the things that matter. Wise, compassionate, and extremely practical.--Dr Russ Harris, author of The Happiness Trap

True confession: I procrastinate! With The ACT Workbook for the Anxious Procrastinator, Dr. Patricia Zurita Ona helped me understand what drives my procrastination, and gave me practical tools to break the pattern. This workbook goes beyond a surface-level approach to procrastination, addressing the deeper internal barriers, so we procrastinators can finally make real progress on those pesky, looming tasks.--Debbie Sorensen, Ph.D., clinical psychologist, author of ACT for Burnout and ACT Daily Journal, and co-host of Psychologists Off the Clock

This big-impact book is packed with expert insights and suggestions to help you make sense of your procrastination patterns, stand up to difficult emotions, and take confidence-boosting, actionable steps toward greater productivity and a joyful life.--Joel Minden, PhD, Chico Center for Cognitive Behavior Therapy

A compassionate, practical guide for anyone looking to reduce avoidance and live with greater intention. With rich case examples and engaging experiential exercises, this workbook brings Acceptance and Commitment Therapy to life-A must-read for all procrastinators.--Jill Stoddard, author of The Big Book of ACT Metaphors, Be Mighty, and Imposter No More

Twenty years of planning, hoping and avoiding writing a book. I know all the tricks and excuses the anxious mind can come up with. I'm now deep into writing my own. Open this book and get to work.--Julian McNally, Principal Psychologist at The ACT of Living

Patricia Zurita Ona brings her deep expertise in Acceptance and Commitment Therapy (ACT) to one of the most common and frustrating struggles - anxious procrastination. With warmth and clarity, she guides readers to approach procrastination not with shame, but with self-compassion and curiosity. This book offers not only practical tools to move forward, but also the invaluable gift of greater self-understanding and kindness toward oneself.---Natasha Daniels, LCSW, author of Out of My Shell: Overcoming Social Anxiety from Childhood to Adulthood

About the Author

Patricia Zurita Ona, aka "Dr. Z" is a clinical psychologist based in California, and has worked with children, adolescents and adults struggling with anxiety, perfectionism, procrastination, emotion regulation problems and OCD for over sixteen years. Her newsletter and podcast 'Playing it Safe' features interviews with well-known figures in ACT and CBT. She is the author of several books, including The ACT Workbook for Teens with OCD.