TABLE OF CONTENTS (Abridged)
The following table of contents presents only the main headings. Each chapter
also includes Case Studies, Exercises and Suggested Readings and Tapes.
Foreword
xvii
Preface
xxi
How to Read the Book
xxi
What's Ahead
xxii
Getting Started
xxii
1
WHY LEARN SELF-MANAGEMENT
1
What Outcomes To Expect 2
The Significance of the ABC Model and Its Application 2
part one THE MODEL
2
THE ABC APPROACH
7
The ABCs of Self-management 7
3
ABC INTERACTIONS
21
Firing Order of the ABCs 21
Upward and Downward ABC Spirals 23
Steps for Change 25
part two CRITICAL THINKING AND MOTIVATION
4
COGNITIVE FOCUS
33
Positive Versus Negative Thinking 34
5
INAPPROPRIATE NEGATIVE THINKING
39
The How of Inappropriate Negative Thinking: Distortions 39
Common Distortions in Thinking 40
The What of Inappropriate Negative Thinking: Dysfunctional Beliefs 45
6
COGNITION AS THE TRIGGER
57
The Language of the ABCs 57
The DIE (Data, Interpretation, Emotional Response) Model 58
DIE Model and Emotional Intelligence 60
7
THE ABCs OF MOTIVATION
69
An ABC Definition of Motivation 69
Positive and Negative Motivation 70
Affect and Motivation 71
Cognition and Motivation 72
Benefits of Positive Motivation 74
Benefits and Costs of Negative Motivation 75
8
MOTIVATIONAL PROBLEMS AND SOLUTIONS
81
Energy Level 81
Personal Values 81
Fear of Failure 82
Managing Motivation 83
Key to Motivational Change 85
part three METHODS FOR CHANGE
9
METHODS FOR CHANGING AFFECT
99
Changing Emotions By Using the DIE Model 99
Changing Sensations and Emotions By Using Relaxation 102
Other Methods for Changing Affect 105
10
METHODS FOR CHANGING BEHAVIOR
115
Behavior Modification 115
Other Methods for Changing Behavior 118
11
METHODS FOR CHANGING COGNITION
123
Thought Stopping 123
Correcting Cognitive Distortions 126
Distorted Self-talk 128
Other Methods for Changing Cognition 129
part four ACADEMIC SUCCESS
12
THE ABCs OF COLLEGE SUCCESS
143
Cognition and Motivation for Learning 143
Affect and Motivation for Learning 149
Managing Motivation: Changing Affect 150
Managing Motivation: Changing Behaviors 152
13
STUDY HABITS AND TECHNIQUES
159
Study Techniques 159
Self-management: A Prerequisite to Learning 165
14
SELF-ESTEEM
173
ABCs of Self-esteem 173
Changing Affect to Enhance Self-esteem 174
Changing Behavior to Enhance Self-esteem 176
Changing Dysfunctional Beliefs to Enhance Self-esteem 181
ABC Interactions and Self-esteem 182
ABC Characteristics of Self-esteem 183
15
ASSERTIVENESS
191
Assertiveness in Principle and Practice 191
Becoming Assertive: How to Go About It 194
Why Are People Aggressive? 199
Why Be Assertive? 200
Assertiveness Is a Choice 202
part five ACADEMIC PROBLEMS AND SOLUTIONS
16
TIME MANAGEMENT
215
The ABCs of Time Management 215
Values Clarification 218
Goal Setting 218
Time Management Steps 221
Time Management Problems 222
Personal Characteristics and Goal Achievement 224
17
PROCRASTINATION
235
Procrastination: A Working Definition 235
Specifying a Procrastination Problem 236
Solving a Procrastination Problem 236
Practical Ways to Overcome Procrastination 239
Acting on the Solution 239
18
ACADEMIC MOTIVATION
243
Motivation for College 243
Assessing and Maintaining Academic Motivation 244
Regaining Lost Academic Motivation 250
Summary
254
A Final Word
255
Epilogue
265
Glossary
267
Bibliography
273
Index
277
