Remember that procrastinators are great at finding excuses. Learn to face your overwhelming emotions. Avoid being a perfectionist. Take the pressure off yourself by developing patience from within. Now, let's move forward by learning how to deal with just one task at a time. In the early stages of treatment, clients use functional analysis to understand the kind of triggers that can lead to problem behaviors and negative thinking. They also gain insights into their self-doubts and the kind of situations that reinforce these negative beliefs. To help this process along, people in therapy are encouraged to keep a cognitive diary in which they record any thoughts or challenges they may have when not in treatment. Diaries are also useful in monitoring their behavior when they are in social situations or when they encounter problems that might lead to backsliding. Along with functional analysis, clients also receive skill training to unlearn destructive habits and thought patterns and develop healthier alternatives. Using techniques such as cognitive restructuring, substance abusers learn to examine and change the addictive beliefs and automatic thinking patterns that can lead to problem behaviors. Destructive beliefs or automatic thinking patterns can include, "I am not attractive/popular enough to socialize with other people," "They are laughing at me," or "Nobody cares about me." While reinforcing negative thinking, these automatic beliefs may also reflect how users view themselves or the world in general. Having a poor opinion of their own self-worth, their current circumstances, or their family situation can also feed into intensive brooding, not to mention sabotage any attempt at helping themselves. These beliefs also grow and change over time as users become increasingly pessimistic about the possibility of making a real change. Everybody has to eat. It is about food, obviously, but it is also about finding common ground that enables everybody to come together. Talking about food was just a simple way to unite people. People wanted to do something, but they were not sure what to do. In Todmorden, everybody can play a role in this project. Their motto is: If you eat - you're in.

Some grow, some design the signs for the vegetable beds, some cook. You can be a regular or be on the muck-in' list: hundreds are contacted if there is a special event and extra hands are needed. <a href=''>Incredible</a> Edible is built on three fronts: community, education and business. <a href=''>The</a> community part is how the people there live their everyday lives. <a href=''>The</a> educational element is what they teach the kids in school and what skills they can share and teach each other. <a href=''>The</a> business aspect is what they do with the pounds in their pockets and which businesses they choose to support. <a href=''>They</a> have created economic confidence locally and invented a new sort of tourism: vegetable tourism. <a href=''>They</a> have increased the share of locally produced food in the shops, and 49 per cent of food sellers say their bottom line has increased because of Incredible Edible initiatives. <a href=''>They</a> have launched the campaignEvery Egg Matters', to encourage people to keep chickens and sell their eggs locally. An online map shows where they are being sold. They started with four local producers; now they have more than sixty. I mean this both physically and metaphorically. Those who are successful, make things happen, and have the life they want are constantly on the move, getting things done, and making things happen. They're not standing still and waiting for opportunities to come to them. They're out finding them, capitalizing on them, and monetizing them. If they have a new idea, they don't sit on it until they feel ready, they start accomplishing whatever steps they can in the moment - even if it's just preparation for bigger steps. There's always something that has to and can be done. Plan your life around being fully-functional at all times. Constantly be on the move. Get things done.

Make things happen. Be finishing and closing things out. Be crossing goals off of your list and adding new ones. Fill your days up with making progress. Stop sitting down, taking breaks, and taking it easy. Being still doesn't make anything happen. It doesn't get anything done. Your goals don't accomplish themselves. Your bank doesn't fill itself up. Your bills don't pay themselves. The life you want doesn't seek you out. I can recall one particular point in my life when my floating was not only out of hand, but I pretty much refused to act in any other way. I not only saw living a responsible life as something I didn't want to do, but I also actively fought against being imposed upon by it. One way I practiced this was by coming in late to work almost every day--not tremendously late, but just by five or ten minutes, while hoping that my supervisor didn't catch me. Of course, I was always prepared with an excuse, like saying that the trains ran poorly, or that there was a problem in my apartment and the building's super just happened to be nearby and fixed it on the spot. In a sense, my habitual lateness, just like my habitual procrastination, was my way of refusing to be tied down by a demanding world. During that time, I noticed that many of my co-workers kept personal appointment books, and I remember feeling pleased that I was free from that sort of baggage. Imagine, having to carry around an appointment book all of the time! There were times when I would silently mock them whenever they took their appointment books out during mid-conversation, because I felt they were covertly showing off, as if they were saying, "Look how important we are, because we have appointment books!" Automatic beliefs are often based on cognitive distortions or errors in thinking people often make. These include all or nothing thinking, (seeing situations in black or white terms), overgeneralizations (viewing any setback as a sign that change is impossible), mental filtering to focus only on the negative, or jumping to conclusions about the way they view the world.

As part of their skill training, clients are taught how to incorporate these positive thought patterns into their daily life and to develop positive behavior patterns that can defeat the old patterns that encourage self-doubt and negative thinking. Over the course of treatment, clients can also engage in role-play and behavioral rehearsal to learn more positive ways of thinking and behaving in situations that might help them to be more self-assertive. This also allows them to practice their new skills and become more comfortable in making them a part of their daily routine. Other skills that can be learned during CBT sessions include relaxation training, problem-solving training, stress inoculation, guided imagery, assertiveness training, and mindfulness training (more on that in Question 43). Whether it is three fronts or six factors of happiness, they all seem to be mutually reinforcing. And Todmorden has done it all without a single strategy document, without a single penny of government support. And the initiative is spreading throughout the UK and throughout the world. In more than a hundred places, people have stopped thinking of themselves only as customers and have begun to act as citizens. In more than a hundred places, people are rethinking how we can reshape our communities and our lives. In more than a hundred places, people are proving what cultural anthropologist Margaret Mead believed: `Never doubt that a small group of thoughtful, committed citizens can change the world; indeed, it's the only thing that ever has.' It's good to have plans and ideas, but being on the move and taking action is what will take it from thought and paper to being real. Forget anyone telling you to slow down and take a break. Forget anyone telling you you're too busy. Forget anyone telling you you're going to burn yourself out. Tell them to find something to do and they won't have time to notice how busy you are. Don't mistake this for staying busy doing nothing. Tons of us are incredibly busy doing things that don't produce any results. Constantly being on move means always taking action towards beneficial goals. I liked keeping appointments and important dates in my head, in spite of the fact that this caused me to lose out on many opportunities simply because I had forgotten about them, such as a number of pop concerts that I'd missed just because of this misguided practice. Still, in spite of whatever losses I had incurred, as far as I was concerned, having an appointment book was a sign of weakness. After all, I rationalized, "If you have to write everything down, perhaps it's a sign of dementia." I then took this belief a step further by conjuring up the notion that by not writing things down, I was helping my mind stay in tip-top condition.

Anyway, if something were really that important, I thought, I could always write a note to myself and put it in my wallet. Unfortunately, this led to my having a wallet filled with unorganized notes, which in turn, led to ever-growing paper mountains rising atop my kitchen table. You may recall, from reading earlier, the fruitless battle I waged against those notes. I had no other way of dealing with them except for letting them lay on the table, so that in time, whatever information those notes contained had now become irrelevant and useless, which meant I could finally toss them in the trash. This way of life led me to feel depressed, as well as helpless and hopeless. At times, it even made me question my sanity. In essence, I was breaking each and every one of "The Golden Rules of Overcoming Procrastination" that appeared in Chapter Nine. Here again are those rules in the following table's left column, along with examples in the right column of how I broke each of them: Behavior modification (also known as contingency management) focuses on making positive changes in how a client behaves on a daily basis. This is often based on principles of operant conditioning by using specific rewards to reinforce positive behavior (such as avoiding brooding behavior or isolation). There are different kinds of rewards that can be used including gift vouchers, spending time with friends or family, or some other form of recognition that reinforce the gains being made. This allows clients attending treatment to make real changes to their daily routines that can continue long after the treatment program has ended. Since CBT is a short-term treatment approach, most treatment programs are time limited (having a fixed ending date after a set number of treatment sessions). As a result, clients are encouraged to plan how they will apply what they have learned once the treatment has ended. This makes CBT quite different from more traditional approaches which are more open ended. Research studies have demonstrated the effectiveness of CBT in the treatment of substance abuse, depression, eating disorders, and other mental health problems. Large-scale studies of CBT in the treatment of depression and other mood disorders have found it to be highly effective for many people. Combining CBT with other treatment approaches such as antidepressant medication can be particularly useful in steering clients toward a healthier lifestyle. By now, you have an advantage in developing ideas about how to help people, about how to show more kindness and make the world a happier place - your world and everybody else's. Combine kindness with the five other factors we have been looking at in this book. You may try kind togetherness, for example: invite someone new in town for dinner.