Refuting Your Excuses
by Michael Edelstein, Ph.D.
“It’s easy to quit smoking. I’ve done it hundreds of times.” ~Mark Twain
Stopping? Easy. “Staying stopped?” Not so much.
Have you ever had thoughts like these?:
“I can start tomorrow”, “I really need a drink”, “I’m too tired”, “I’ll just have one”, “This is how I have fun with my friends, it’s not hurting anybody,” “It’s too hard to quit.”
“Excuses” are statements we sometimes make to ourselves that make our addictive behavior seem reasonable.
In other words, we use excuses to justify behavior that we know is harmful. These excuses are destructive. They block, interfere, or sabotage our goals of addiction recovery and more. We may be so practiced in thinking these excuses that they have become automatic. We may not even be aware that we’re making these excuses unless we pay close attention to our thoughts.
“Refutations” are statements that disprove or weaken an “excuse.”
“Refuting Your Excuses” is an exercise for learning to pay attention to our habitual excuses and to evaluate them logically. Is the excuse true? Does it make good sense? Is it helpful?
How to Refute an Excuse:
1. For a recurring or current excuse you use, Continue reading
Dr. Bill Knaus: On Anxiety
Saturday, August 15, 5:00PM EDT
Presented by Dr. Bill Knaus
Dr. William J. Knaus, Ed.D. will be joining us on August 15, 2015 at 5:00 PM EDT for a new SMART Special Event Webinar: On Anxiety.
Dr. Knaus is the foremost authority in the field of overcoming procrastination, but he is also renowned for his work in practical application of rational emotive behavior therapy (REBT) and cognitive behavioral therapy (CBT) for anxiety and has written extensively on the subject, most recently in his newest revision of: The Cognitive Behavioral Workbook for Anxiety: A Step-By-Step Program (2014).
Many of those recovering from substance abuse or other addictive disorders experience anxiety and panic. These “are intense emotions, and in the moments that you experience them it may seem like you are powerless, but nothing could be further from the truth.” Dr. Knaus will discuss practical ways to lessen anxiety and continue to build a strong, satisfying life. To paraphrase Joel Block, Ph.D., If getting a better handle on emotions, giving up perfectionism, and defeating social anxiety are your goals, you will hear Bill speaking directly to you. Dr. Knaus will also share a few insights on how to use procrastination technology to reduce anxiety and substance abuse simultaneously.
Do you talk about your problems but fail to change?
You may hear us say that in order to get better you’d better do the ABCs and Dispute your irrational Beliefs. But, you don’t. Instead, you talk about your problems, or just listen to others, and fail to change. That’s because little change occurs through “getting it out” and gaining in awareness. Most gain occurs through work.
Consider this. What would you think of a lady who wants to increase her athletic abilities, and she reads books about it, talks things over with a personal trainer, and then does nothing with what she’s learned? Would that work? You know it wouldn’t. Then, let’s think further. Why do you hesitate to do the ABCs and Dispute your irrational thinking? Continue reading
Understanding, Identifying and Correcting Procrastination Habits
Watch Part I
Watch Part II
One of the greatest traps for a person trying to overcome an addictive behavior is procrastination. SMART Recovery and Dr. Bill Knaus are pleased to jointly announce their new video presentation: Combatting Procrastination. The video is now available on SMART’s YouTube channel. The video presents introductory material and a model for understanding, identifying, and correcting damaging procrastination habits.
Psychotherapist Dr. Bill Knaus, renowned authority in the field of overcoming procrastination, joined SMART Recovery in July, 2011 to present an online procrastination workshop series — the first-ever of its kind. The workshop was adapted and condensed from his highly successful face-to-face workshops to suit an online audience. Podcasts of the event are available. In that spirit of public service, SMART Recovery, and Dr. Knaus are pleased to announce a video presentation that captures the workshop in a different medium. We hope you enjoy it and find it useful. We look forward to continuing this series of videos and are grateful that Dr. Knaus is so generous in sharing his knowledge and talent.
Dr. Bill Knaus, Ed.D., is the author of over 20 books, including “Overcoming Procrastination”, which was co-authored with Dr. Albert Ellis. Knaus is a licensed clinical psychologist and former psychology professor. He has authored books on diverse topics in addition to procrastination where he is the top authority on corrective measures. He is known for his work in the cognitive revolution in psychotherapy and as one of the original directors of post-doctoral training in Rational Emotive Behavior Therapy.
To review and order Dr. Knaus’s books, see his FB page. He writes regularly on Psychology Today in his blog, Science and Sensibility.
For information on SMART Recovery’s program to support overcoming addiction, please visit our website.
New Anti-Procrastination eBook & “Flip Technique” by Dr. Bill Knaus
Dee, SMART Recovery® Special Events Coordinator
Dr. Bill Knaus, clinical psychologist and foremost expert in the field of procrastination, has joined with SMART Recovery® to produce the first-ever online Anti-Procrastination Mini-Workshop.
As the author of over 20 books, Dr. Knaus’s expertise is vast, in a variety of psychological areas. He has written five separate books on procrastination, including The Procrastination Workbook – a definitive handbook for working through procrastination issues in a step-by-step approach.
The workshop meetings address the many ties and complications that procrastination presents in the pursuit of freedom from addictive behavior, as well as in practically every area of our lives. Dr. Knaus examines the roots of procrastination, how to recognize it, and how to combat it.
This groundbreaking series introduces many new materials, some of which have not yet been published elsewhere.
SMART is grateful to Dr. Knaus for the time, efforts and cutting edge resources he is sharing with our community.
Beat the Wheedler: Introducing the “Flip Technique”
In a recent Psychology Today article, Dr. Knaus suggests visualizing the source of our procrastination thinking and impulses as an imaginary character, such as the Procrastination Wheedler. Continue reading
Anti-Procrastination Workshop Series
Led by Dr. Bill Knaus, Ed.D.
Friday , July 1st at 7 PM EDT.
Download Informational Flyer
Intro Meeting, Part I
Intro Meeting, Part II
Wrap Up Meeting. Part I
Wrap Up Meeting, Part II
Dr. Bill Knaus, Ed.D., psychologist and renowned authority in the field of overcoming procrastination, will join SMART Recovery® Online to present an Anti-Procrastination Workshop Series during the month of July. The workshop is an adaptation of his highly successful face-to-face workshops and will last for five weeks. The format of the workshops will follow a concept/application presentation, beginning with a Main Event, followed by three Q&A Sessions, and a final Booster Session to provide an overview and ways forward to end procrastination.
Dr. Knaus is a premier expert in the field of helping people overcome procrastination. He originated the self-help movement for overcoming procrastination and has worked with thousands of people in his individual private practice and in his transformational anti-procrastination workshops. Over 1 million people have benefited from reading his bestselling books on procrastination. Continue reading