Your mind isn't lazy!

Researchers found that people who chronically procrastinate are more threat-sensitive. Not less motivated.

What would you do this week if you weren't playing it safe?

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STOP LETTING ANXIETY MAKE YOUR DECISIONS

WHO AM I?

My name is Patricia E. Zurita Ona, but my clients call me Dr. Z.

I’m a psychologist, a passionate behaviorist, and a person that loves to make behavioral science accessible for day-to-day life. I specialize in Acceptance and Commitment skills (ACT), a form of Cognitive Behavior Therapy (CBT).

I have significant experience – over 18 years – working with individuals dealing with anxiety-based struggles such as perfectionism, procrastination, chronic indecision, phobias, OCD, panic, worry, and any other anxiety-related difficulties.

I've published books on ACT, given a TEDx talk with 260K+ views, founded East Bay Behavior Therapy Center, and spent two decades proving one thing: Your anxiety doesn't need fixing. It needs listening to. Because most of the time, anxiety is just trying to keep you safe, the problem is when "safe" becomes "stuck." And once you know the difference, everything changes.

My website is packed with resources, courses and content that will help you break free from those "playing-it-safe" moves and make the most out of your life!

GET ACT SKILLS IN YOUR INBOX:

Sign up to my newsletter to get actionable skills into your inbox! https://www.thisisdoctorz.com/playing-it-safe-newsletter/

HERE IS WHERE TO START:

1. TAKE THE PLAYING-IT-SAFE QUESTIONNAIRE: https://www.thisisdoctorz.com/playing-it-safe-questionnaire/

2. ONLINE COURSES: https://courses.thisisdoctorz.com/

3. PODCAST: https://www.thisisdoctorz.com/playing-it-safe-podcast/

4. BOOKS: https://www.thisisdoctorz.com/books/

5. BLOG: https://www.thisisdoctorz.com/playing-it-safe-blog/

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In this episode, Dr. Z. dives deep into the world of procrastination, debunking common myths, exploring the different types of procrastinators, and unpacking the psychological processes that fuel our tendency to delay.

Debunking the Myths of Procrastination

Many of us have internalized misconceptions about procrastination. Dr. Z. tackles these head-on, revealing that procrastination is rarely about laziness or poor time management. Instead, it often stems from deeper psychological factors. For example, the myth that people “work better under pressure” is just that—a myth. Research shows that last-minute work rarely leads to better results and often increases stress. Similarly, blaming procrastination on a lack of willpower oversimplifies the issue; it’s more about understanding and addressing the underlying factors that drive problematic procrastination.

Six Reflective Questions to Break the Cycle

Dr. Z. shares six reflective questions to unpack the psychological roots of procrastinating behaviors.

(*) Show notes and resources of this episode

(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe

(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head

(*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses

Hosted on Acast. See acast.com/privacy for more information.

Today, I’m sharing with you a conversation with Dr. Mitchell Greene, Ph.D. In our chat, we dive deep into the psychology of goal-setting, attachment to goals, over-identification with one area of our life, peak performance, and mental resilience.

• When you’re taking a big exam, dealing with a work project, or participating in an important match, how do you manage your worries about your performance and your desire to perform to the best of your abilities?
• Are you supportive of yourself without adding pressure into your plate?
• How do you think of yourself without all the stuff you do in your day-to-day life?

While having goals is essential for your performance and motivation, they are just one piece of the puzzle. You also need to manage your mental chatter to perform at your best when it matters to you!

You will hear Mitchell and I sharing our take on Roger Federer, Rick Barry, Kobe Bryant, Andre Agassi, and other professional athletes’ approach to their performance, expectations, and goal-setting.

Whether you’re dealing with high-stakes sports scenarios or everyday life challenges, the principles to set your goals, how you relate to them, and how you approach your mental chatter remain the same.

You can find meaning and joy by making small tweaks and savoring the good along the way!

Hope you enjoy this episode!

Key Takeaways

• Understanding fear-based reactions
• Setting goals for improved performance
• Managing mind chatter in sports
• The role of mental skills in athletic success
• Balancing life and sport: Lessons from Roger Federer and Andre Agassi
• The importance of parental support in youth sports

Show notes

01:01 The Importance of Goal Setting

01:08 The Problem with Tunnel Vision

01:44 Importance of Outcome Goals

02:45 The Role of Action Goals

03:43 Goal setting and mental chatter

04:34 Managing Chatter for Success

05:30 Developing a New Relationship with Your Mind

06:01 Lessons from Roger Federer

06:43 Advice for Struggling Athletes

07:22 Mental Game of Professional Athletes

08:58 Perfectionism in Sports

11:42 Small Increments of Improvement

13:15 Leadership Challenges in Sports

13:55 Balancing Life and Sport

16:10 The Impact of Injuries on a Person’s Mindset

16:52 Parental Influence on Young Athletes

18:02 Coaching the Coaches

(*) Show notes and resources of this episode

(*) Receive free weekly science-based, compassionate, and actionable skills to stop ineffective playing-it-safe

(*) Figure out your playing-it-safe profile in 5 minutes and identify the key thinking strategies that keep you living in your head

(*) Learn ACT skills for anxious achievers by taking Dr. Z. ACT courses

Hosted on Acast. See acast.com/privacy for more information.