Staying focused and avoiding procrastination

Staying focused and avoiding procrastination are crucial skills for maintaining productivity and success in both personal and professional life. The ability to stay focused on tasks and avoid distractions can help individuals achieve their goals more efficiently and effectively. However, many people struggle with staying focused and avoiding procrastination due to various reasons such as distractions, lack of motivation, and poor time management skills. In this article, we will explore the reasons behind procrastination and provide step-by-step guidance on how to stay focused and overcome this challenge.

Breaking down tasks into smaller, manageable steps

Breaking down tasks into smaller, manageable steps is a crucial aspect of avoiding procrastination and staying focused. This technique involves dividing large and complex tasks into smaller, more achievable parts, making it easier to manage time, prioritize work, and track progress. By breaking down a task into smaller steps, it becomes easier to identify the necessary steps to complete it, to make a plan of action, and to keep momentum going. In this article, we will explain the complete process of breaking down tasks into smaller, manageable steps, and provide tips on how to do it effectively.

Step-by-Step Guide

1. Identify the Task: The first step is to identify the task that needs to be broken down. This could be a long-term project or a daily task that you want to make more manageable.
2. Define the End Goal: Next, you need to define the end goal of the task. What is the desired outcome, and what does success look like? This will help you to understand what you are trying to achieve and keep you focused.
3. List Out the Steps: Third, list out all the steps that need to be taken to reach the end goal. Be as specific as possible and consider each step that needs to be taken, even if they seem small.
4. Prioritize the Steps: Once you have a list of all the steps, prioritize them. Determine which steps are the most important, which can be done first, and which can be done later.
5. Break Down Each Step: Next, break down each step into smaller, more manageable parts. This may mean dividing it into sub-steps or breaking it down into smaller tasks that can be completed in one sitting.
6. Assign Deadlines: Finally, assign deadlines to each step or sub-step. This will help you to stay focused and motivated and to ensure that you are making progress.

Examples and Best Practices

1. Use a Task Management Tool: A task management tool can help you keep track of your progress and ensure that you are staying on track. Some popular tools include Trello, Asana, and Todoist.
2. Write It Down: Writing down your tasks and sub-tasks can help you to visualize your progress and stay motivated. You can use a notebook, a whiteboard, or a task management tool to keep track of your progress.
3. Review and Adjust: Regularly review your progress and adjust your plan as necessary. If a step takes longer than expected, or if you encounter unexpected obstacles, it may be necessary to adjust your plan to accommodate these changes.
4. Focus on One Step at a Time: The key to success is to focus on one step at a time. Avoid multitasking and instead, concentrate on completing one step before moving on to the next.

Conclusion

Breaking down tasks into smaller, manageable steps is a simple but effective way to avoid procrastination and stay focused. By dividing large and complex tasks into smaller parts, you can prioritize your work, track your progress, and stay motivated. Use these tips and best practices to help you stay on track and achieve your goals.

Setting realistic deadlines

One of the most significant obstacles to staying focused and avoiding procrastination is the lack of clear, achievable deadlines. Without deadlines, it can be easy to fall into the trap of putting off tasks until later or never getting around to them. Setting realistic deadlines can help ensure that tasks are completed on time and that time is used efficiently.

Step-by-Step Guide

1. Identify the task at hand and its purpose
2. Establish the desired outcome and set specific goals
3. Determine the amount of time needed to complete the task
4. Consider other commitments and prioritize tasks accordingly
5. Set a realistic deadline and make a plan to stick to it

The idea behind setting realistic deadlines is to create a sense of urgency for tasks, helping to increase motivation and productivity. Deadlines also give you a sense of control over your time, allowing you to prioritize tasks and make the most of the available time. When setting deadlines, it is essential to consider the amount of time required to complete the task, as well as other commitments, and prioritize tasks accordingly.

Best Practices

• Break down complex tasks into smaller, manageable steps
• Consider using a timer or scheduling tool to help stay on track
• Avoid setting overly tight deadlines that may cause stress and burnout
• Consider prioritizing tasks based on their importance and urgency
• Be flexible and adjust deadlines as needed

Actionable Tips

1. Write down your deadlines and keep a visual reminder, such as a sticky note on your computer screen.
2. Use a calendar or scheduling tool to keep track of deadlines and appointments.
3. Regularly review and adjust deadlines to ensure that they remain realistic and achievable.
4. Try to avoid multitasking and instead focus on one task at a time.
5. Take regular breaks to help maintain focus and avoid burnout.

Examples

1. A student who has a research paper due in two weeks can break down the task into smaller steps, such as researching, outlining, writing, and revising.
2. An employee who has to complete a project by the end of the month can set deadlines for each task and prioritize tasks based on their importance and urgency.

Conclusion

Setting realistic deadlines is an essential part of staying focused and avoiding procrastination. By breaking down tasks into smaller, manageable steps, prioritizing tasks based on importance and urgency, and using tools such as timers and calendars, it is possible to increase motivation, productivity, and achieve desired outcomes.

Note: It’s important to remember that everyone’s work pace is different, and it’s okay to adjust deadlines if necessary. The goal is to find a balance that works best for you, while still being productive and getting things done.

Staying organized and reducing distractions

One of the key challenges of staying focused and avoiding procrastination is managing distractions and staying organized. Distractions can come in many forms, including external noise, social media, emails, and more. To overcome these distractions and stay on task, it’s important to create an organized and structured work environment.

Step-by-Step Guide to Staying Organized

1. Create a designated workspace: Establish a specific workspace for your tasks and designate that area for work only. This helps train your brain to associate that space with productivity and focus.
2. Use tools to manage distractions: Utilize tools like website blockers, email notifications, and noise-cancelling headphones to minimize distractions.
3. Establish routines and habits: Establish a routine for when you check emails, social media, and other distractions. This allows you to stay organized and minimize the amount of time spent on distractions.
4. Keep your workspace clean and clutter-free: A cluttered workspace can be a major distraction, so keep it clean and free of unnecessary items.
5. Prioritize tasks: Make a list of the tasks you need to complete and prioritize them based on importance and urgency. This helps you stay organized and focused.

Examples and Best Practices

• A common best practice is to turn off all notifications on your phone or computer while you’re working, so you can focus on the task at hand.
• You can also consider using a task management app or tool to help you prioritize tasks and keep track of your progress.
• Another example of staying organized is to create a to-do list for the day or week, breaking down larger tasks into smaller, manageable steps.

Conclusion

Staying organized and reducing distractions is key to staying focused and avoiding procrastination. By creating a designated workspace, using tools to manage distractions, establishing routines and habits, keeping your workspace clean and clutter-free, and prioritizing tasks, you can create an environment that supports productivity and focus.

Prioritizing tasks based on importance and urgency

Maintaining focus and avoiding procrastination are key components of staying productive and getting work done efficiently. In order to do this, it is important to prioritize tasks based on both their level of importance and urgency. This allows individuals to tackle the most pressing and significant tasks first, while also taking into account the long-term impact of certain tasks.

Step-by-Step Guide

1. Make a list of all tasks: Write down every task that needs to be done, both work-related and personal.
2. Assess each task: Determine the level of importance and urgency for each task by asking yourself questions such as “Is this task essential to my goals?” and “Does it need to be done immediately?”
3. Categorize tasks: Put each task into one of four categories: high-importance and high-urgency, high-importance and low-urgency, low-importance and high-urgency, and low-importance and low-urgency.
4. Tackle the most pressing tasks first: Start with the tasks in the “high-importance and high-urgency” category and work your way down the list based on importance and urgency.
5. Review and adjust regularly: Regularly review your task list and make adjustments as necessary. New tasks may arise, and some tasks may no longer be as important or urgent.

Relevant Examples

• A deadline for a critical project at work that needs to be done immediately is an example of a task that is both high in importance and urgency.
• A task of updating your resume, which will have long-term benefits but is not immediately necessary, is an example of a task that is high in importance but low in urgency.

Best Practices

• Be realistic with yourself: When assessing the importance and urgency of tasks, it is important to be honest with yourself and not prioritize tasks that are not truly significant or pressing.
• Use tools: Tools such as calendars, task management apps, and productivity software can help you track, categorize, and prioritize tasks.
• Avoid multitasking: Focusing on one task at a time is more effective than trying to do multiple tasks simultaneously.

Actionable Tips

• Use the “Two-Minute Rule”: If a task can be done in two minutes or less, do it immediately. This helps to prevent small tasks from becoming bigger and more overwhelming.
• Use the Eisenhower Matrix: This is a productivity tool that allows you to categorize tasks based on their importance and urgency, and prioritize accordingly.
• Practice mindfulness: Being present and mindful can help you stay focused on the task at hand and avoid distractions.

Conclusion

Prioritizing tasks based on importance and urgency is a crucial step in staying focused and avoiding procrastination. By breaking down tasks into smaller, manageable steps and setting realistic deadlines, individuals can increase their productivity and improve their work-life balance. Regularly reviewing and adjusting your task list can also help ensure that you are staying on track and focusing on the most pressing and significant tasks.

Using time management and productivity tools

Productivity tools are an essential part of staying focused and avoiding procrastination, as they help to manage time, prioritize tasks, and reduce distractions. They provide a step-by-step guide to break down tasks into smaller, manageable steps, set realistic deadlines, and stay organized.

Step-by-Step Guide

1. Identifying your needs: Start by identifying what you want to achieve with the tool and what your specific needs are. Do you need to manage your to-do list, keep track of your deadlines, or schedule your day?
2. Researching the available options: Once you have a clear understanding of what you need, start researching the various tools that are available. Look for tools that have a good reputation, positive user reviews, and are suitable for your specific needs.
3. Trying out the tools: Try out a few tools to see which one works best for you. Most tools offer free trials, so make use of them to test the features and usability.
4. Customizing the tool to your needs: Once you have chosen a tool, customize it to suit your specific needs. Set up your to-do list, schedule, and deadlines according to your requirements.
5. Using the tool regularly: The key to making the most out of productivity tools is to use them regularly. Make it a habit to update your tool daily and track your progress.

Examples and Real-Life Scenarios

1. To-Do List App: A to-do list app can help you keep track of your tasks, prioritize them, and set deadlines. For example, if you are a student, you can use a to-do list app to keep track of your assignments, deadlines, and study schedule.
2. Time Management App: A time management app can help you keep track of how much time you are spending on specific tasks and activities. For example, if you are a freelancer, you can use a time management app to track the time you spend on different projects and clients.
3. Focus App: A focus app can help you minimize distractions and stay focused on your work. For example, if you find it difficult to concentrate while working from home, you can use a focus app to block out distractions and increase your productivity.

Best Practices

1. Set achievable goals: Set achievable goals for what you want to accomplish with the tool, and make sure they are realistic and specific.
2. Choose the right tool: Choose a tool that is suitable for your needs and will help you achieve your goals.
3. Make it a habit: Use the tool regularly to make the most out of it and make it a habit.
4. Keep it simple: Don’t overcomplicate your tool by adding too many features and options. Keep it simple and easy to use.
5. Review your progress: Regularly review your progress and make adjustments as necessary.

Actionable Tips

1. Start small: Don’t try to tackle too much at once. Start with one tool and gradually add more as you become comfortable with the first one.
2. Use the tool for specific tasks: Use the tool for specific tasks, such as keeping track of your to-do list or scheduling your day, rather than trying to use it for everything.
3. Create a system: Create a system that works for you and stick to it. This will help you to be more productive and avoid procrastination.
4. Keep it organized: Keep your tool organized by regularly updating and deleting tasks that are no longer relevant.

Conclusion

In conclusion, using time management and productivity tools can help you stay focused, prioritize tasks, and avoid procrastination. By breaking down tasks into smaller, manageable steps, setting realistic deadlines, staying organized and reducing distractions, and prioritizing tasks based on importance and urgency, you can increase your productivity and achieve your goals more efficiently. Tools such as calendars, to-do lists, and time tracking apps can help you stay on top of your schedule and prioritize your tasks. It’s important to find the tools that work best for you and to regularly review and adjust your time management strategies to ensure that you’re staying on track. By doing so, you can experience improved focus, reduced stress, and greater productivity in your personal and professional life.

Staying motivated and accountable

Staying motivated and accountable are key factors in staying focused and avoiding procrastination. They keep you on track and ensure that you achieve your goals, whether they are related to work or personal life. In this article, we will explore how to stay motivated and accountable in order to reach your full potential and maximize your productivity.

Step-by-Step Guide

1. Set Clear Goals: The first step to staying motivated is to have a clear understanding of what you want to achieve. Setting specific, measurable, achievable, relevant, and time-bound (SMART) goals will give you a clear direction and keep you motivated to work towards them.
2. Keep a Progress Tracker: Keeping a progress tracker is an effective way to stay accountable and motivated. You can track your progress in a journal, spreadsheet, or use a productivity app like Trello, Todoist, or Asana. This way, you can easily see how far you have come and what you still need to achieve.
3. Celebrate Your Wins: Celebrating small victories and milestones is a great way to stay motivated and feel good about your progress. This can be as simple as treating yourself to a favorite food or taking a day off to do something you enjoy.
4. Surround Yourself with Positive Influences: Surrounding yourself with positive and supportive people can help you stay motivated and accountable. Having a mentor, coach, or accountability partner can also provide you with the guidance and support you need to achieve your goals.
5. Practice Self-Care: Taking care of yourself is an important aspect of staying motivated and accountable. Make sure to get enough sleep, exercise regularly, eat healthily, and engage in activities that you enjoy.
6. Use Rewards and Consequences: Another way to stay motivated is to set up a system of rewards and consequences. For example, you could reward yourself with something you enjoy for completing a task on time, or impose a consequence, such as not watching TV, if you don’t complete a task.
7. Stay Focused on Your Purpose: Lastly, stay focused on your purpose and the bigger picture. This will help you stay motivated and avoid distractions. When you are working on something you are passionate about, you are more likely to feel motivated and stay accountable.

Conclusion

Staying motivated and accountable is essential for reaching your goals and maximizing your productivity. By setting clear goals, keeping a progress tracker, celebrating your wins, surrounding yourself with positive influences, practicing self-care, using rewards and consequences, and staying focused on your purpose, you can stay motivated and achieve your full potential.

Eliminating time-wasting activities

In today’s fast-paced world, it is easy to get sidetracked and waste time on unimportant tasks or activities. The key to staying productive and focused is to eliminate these time-wasting activities. In this article, we will discuss what time-wasting activities are, why they are harmful, and how to identify and eliminate them from your daily routine.

Step-by-Step Guide

1. Identify the Time-Wasting Activities: The first step in eliminating time-wasting activities is to identify what they are. Keep a record of how you spend your time for a week, making note of all the activities that do not contribute to your productivity or personal goals.
2. Evaluate the Importance: After you have identified the time-wasting activities, evaluate their importance. Ask yourself if they are essential to your daily routine or if they can be eliminated or reduced.
3. Prioritize Essential Tasks: Once you have evaluated the importance of each task, prioritize your essential tasks. Focus on the tasks that are most important to your productivity, personal goals, and overall well-being.
4. Eliminate Unnecessary Tasks: Next, eliminate the unnecessary tasks that do not contribute to your productivity or personal goals. This could mean canceling a subscription, deleting social media apps, or finding alternative activities to replace the time-wasting ones.
5. Implement Time-Saving Techniques: Finally, implement time-saving techniques to make the most of your time. This could include using tools such as timers, calendars, or productivity apps to help you manage your time more effectively.

Examples and Real-Life Scenarios

• A common time-wasting activity is spending hours browsing social media. To eliminate this activity, set a limit on the time you spend on social media each day and find alternative activities that contribute to your productivity or personal goals.
• Another time-wasting activity is watching TV for hours each day. To reduce this activity, set a limit on the time you spend watching TV each day and find alternative activities such as reading, exercising, or spending time with friends and family.

Best Practices

• Make a schedule: Make a daily or weekly schedule and stick to it. This will help you prioritize your tasks and reduce the amount of time you spend on time-wasting activities.
• Avoid multitasking: Multitasking can lead to decreased productivity and increased stress levels. Instead, focus on one task at a time and give it your full attention.
• Take regular breaks: Regular breaks can help you avoid burnout and maintain focus throughout the day. Use this time to stretch, meditate, or engage in a light activity to refresh your mind and body.

Tools

• RescueTime: This tool helps you track your time and provides insights into how you spend your time each day. It also allows you to set goals, block distractions, and create reports to help you identify and eliminate time-wasting activities.
• Toggl: This time-tracking tool allows you to track your time and see how you spend your time each day. You can also set goals, categorize your tasks, and generate reports to help you identify and eliminate time-wasting activities.

Actionable Tips

1. Identify time-wasting activities: Start by listing down activities that you think are taking up your time but don’t add much value to your day. This could be social media, email checking, unimportant meetings, etc.
2. Analyze your habits: Keep a time-log for a week to track how you spend your time, this will give you a clearer idea of where you are wasting time.
3. Set boundaries: Decide on a specific time limit for time-wasting activities and stick to it. For instance, check your email only twice a day and limit social media usage to 30 minutes a day.
4. Use technology to your advantage: There are many apps and tools that can help you stay focused and reduce distractions, such as Focus@Will, RescueTime, and StayFocusd.
5. Take breaks: Taking breaks can help you refocus and prevent burnout. But, it’s important to make sure you’re taking breaks from both work and time-wasting activities.
6. Get a accountability partner: Find someone who will hold you accountable for sticking to your goals and reducing time-wasting activities.
7. Create a to-do list: Make a list of tasks that need to be done and prioritize them based on importance and urgency. This will help you stay focused and avoid getting sidetracked by time-wasting activities.
8. Reward yourself: Celebrate your successes and reward yourself when you have successfully reduced time-wasting activities.

Conclusion

Eliminating time-wasting activities is a crucial step in staying focused and being productive. It requires self-awareness, discipline, and the right tools and techniques. By following the actionable tips mentioned above, you can effectively reduce the amount of time you waste and increase your productivity.

Incorporating breaks and rest

Procrastination and overworking can be detrimental to one’s physical and mental well-being. It is important to strike a balance between working hard and taking breaks to recharge. In this article, we will explore the importance of incorporating breaks and rest into our workday to increase productivity and avoid burnout.

Step-by-Step Guide

1. Schedule Breaks: Plan specific times throughout the day to take a break. This can be done by setting an alarm or using a timer to remind you when it is time to step away from work.
2. Take a Step Away: When it is time for a break, get up and walk away from your desk. This can be as simple as stretching your legs, going for a walk, or grabbing a snack.
3. Engage in Relaxing Activities: During your break, engage in activities that help you relax and recharge. This can be anything from reading a book, meditating, or listening to music.
4. Limit Screen Time: If you spend a lot of time in front of a screen, try to limit your screen time during breaks. This can help prevent eye strain and promote relaxation.
5. Make Time for Rest: It is also important to schedule time for longer breaks, such as a lunch break or a weekend getaway. These breaks can help you recharge and return to work with a fresh perspective.

Best Practices

1. Create a routine: Incorporating breaks and rest into your workday can be more effective if you make it a routine. Plan specific times each day to take a break and stick to that schedule.
2. Vary your activities: Try to engage in different activities during each break to keep your mind engaged and prevent boredom.
3. Listen to your body: If you are feeling overwhelmed or exhausted, take a break, even if it is not scheduled. Your body will thank you.

Actionable Tips

1. Use a Pomodoro timer: The Pomodoro technique is a time management method that involves working for 25-minute intervals, followed by a 5-minute break. Repeat this process 4 times, and then take a longer break.
2. Set aside time for self-care: Make time for self-care activities, such as exercise, meditation, or hobbies. These activities can help you recharge and feel refreshed.
3. Take a power nap: If you are feeling tired, consider taking a power nap. A 20-30 minute nap can be enough to give you a boost of energy and increase productivity.

Conclusion

Incorporating breaks and rest into your workday is crucial for avoiding burnout and increasing productivity. By taking the time to recharge, you can return to work feeling refreshed and ready to tackle any challenges that come your way. By following the steps and tips outlined in this article, you can develop a healthy routine that works for you and helps you achieve your goals.

Staying focused on one task at a time

Staying focused on one task at a time is an important aspect of time management and productivity. When we try to juggle multiple tasks simultaneously, we often end up being less efficient and taking longer to complete each task. In this article, we’ll explore the process of staying focused on one task at a time, including the benefits, best practices, and tips for success.

Staying focused on one task at a time allows us to give our full attention and effort to the task at hand, which results in better work quality and increased efficiency. When we’re constantly shifting our attention between different tasks, our productivity decreases and we run the risk of burnout.

Step-by-Step Guide

1. Prioritize tasks: Make a list of tasks and prioritize them based on their level of importance and urgency. This helps you stay focused on the most critical tasks first and avoid distractions.
2. Eliminate distractions: Turn off notifications on your phone and close irrelevant tabs on your computer. Find a quiet and comfortable workspace and eliminate anything that might distract you.
3. Set a timer: Decide how much time you want to spend on a task and set a timer. This helps you stay focused and avoid getting bogged down in the task for too long.
4. Use the Pomodoro technique: This technique involves working for 25 minutes and taking a 5-minute break. Repeat this cycle several times, and then take a longer break after every 4 cycles. This helps you stay focused and avoid burnout.
5. Avoid multitasking: Focus on one task at a time and avoid switching between tasks. When you complete a task, check it off your list and move on to the next task.

Actionable Tips

1. Create a to-do list: Write down all the tasks you need to complete, and prioritize them based on their level of importance and urgency.
2. Use a task management tool: Tools such as Trello, Asana, and Todoist help you stay organized and focused on one task at a time.
3. Take breaks: Regular breaks help you stay focused and avoid burnout. Go for a walk, stretch, or meditate to recharge.
4. Reward yourself: Celebrate your achievements, no matter how small they may be. This helps keep you motivated and focused on your tasks.

Conclusion

Staying focused on one task at a time is an important aspect of time management and productivity. By prioritizing tasks, eliminating distractions, using the Pomodoro technique, avoiding multitasking, and taking regular breaks, you can stay focused and achieve your goals. Consider using a task management tool or creating a to-do list to help you stay organized and on track. Remember to reward yourself for your achievements, no matter how small, to stay motivated and focused.

Continuously evaluating and adjusting approaches to stay focused

Staying focused on tasks and avoiding distractions is a constant battle for many people. The approach to stay focused and achieve desired results may change over time, based on various factors. It is crucial to continuously evaluate and adjust strategies to stay focused on tasks and achieve goals effectively.

What, Why, and How?

• What: Continuously evaluating and adjusting approaches to stay focused refers to regularly reassessing strategies and techniques used to maintain focus and make necessary changes to improve productivity.
• Why: As priorities, work tasks, and life events change, so too may the strategies that worked well in the past. Additionally, as individuals learn more about their own working style, they may identify new and more effective ways to maintain focus.
• How: The process of continuously evaluating and adjusting approaches to stay focused involves several steps:
  1. Reflect on current strategies and techniques used to maintain focus and prioritize tasks.
  2. Identify areas that need improvement and areas where change is needed.
  3. Try new approaches, such as time management tools, changing work environment, or seeking support from coworkers.
  4. Evaluate the effectiveness of new approaches and make further adjustments as necessary.

Examples and Best Practices

• For example, if you find that working in a noisy environment is a distraction, try working in a quiet location or using noise-canceling headphones.
• It may be helpful to set aside time to regularly assess focus and productivity levels and make changes as needed.
• Keeping a journal of tasks, progress, and challenges can be a useful tool to track the effectiveness of focus strategies and identify areas for improvement.
• Best practices include regularly reassessing focus strategies, trying new approaches, and seeking support from coworkers or a mentor.

Actionable Tips

1. Reflect on current strategies and identify areas for improvement.
2. Experiment with new approaches, such as time management tools or changing work environment.
3. Set aside regular time to reassess focus strategies and progress.
4. Keep a journal of tasks, progress, and challenges.
5. Seek support from coworkers or a mentor.

Conclusion

Staying focused and avoiding distractions is crucial for achieving desired results. Continuously evaluating and adjusting approaches to stay focused is a dynamic process that requires regular reflection and adaptation. By regularly reassessing focus strategies, trying new approaches, and seeking support, individuals can improve their focus and productivity levels and achieve their goals.

Resources and References

1. “The 7 Habits of Highly Effective People” by Stephen Covey
2. “Getting Things Done: The Art of Stress-Free Productivity” by David Allen
3. “The Power of Habit: Why We Do What We Do in Life and Business” by Charles Duhigg
4. “The Pomodoro Technique” by Francesco Cirillo
5. “The One Thing: The Surprisingly Simple Truth Behind Extraordinary Results” by Gary Keller and Jay Papasan
6. “Drive: The Surprising Truth About What Motivates Us” by Daniel H. Pink
7. “Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear
8. “The Pomodoro Technique” by Francesco Cirillo
9. “Deep Work” by Cal Newport
10. “Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World” by Mark Williams and Danny Penman