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Chapter 1: Understanding the Gap between Knowledge and Action

Introduction

The Psychology of Procrastination

The Concept of Inertia and Physical Psychotherapy

Carl Jung's Shadow and Resistance to Change

Exercise 1 _ Identifying My Own “Knowledge-Action Gap”

Exercise 2 _ My Body as the Seat of My Inertia and Action

Exercise 3 _ Recognizing Psychosomatic Reactions to Procrastination

Chapter 2: Deciphering the Obstacles to Change

Exercise 4 _ My Own Obstacles to Change

Exercise 5 _ Timeline of Psychological Obstacles

Exercise 6 _ “The Internal Dialogue”

Exercise 7 _ Letter to Myself

Chapter 3: The Hidden Benefits of Inertia

What are “Secondary Benefits”?

Common Types of Secondary Benefits

Exercise 8 _ “What do I gain by remaining stagnant?”

Exercise 9 _ Analysing Ambivalence

Exercise 10 _ Confronting the Secondary Benefits

Chapter 4: Redefining the Motivations for Change

Understanding Different Types of Motivation

Exercise 11 _ Exploring Personal Values

Exercise 12 _ Transforming My Motivations

Exercise 13 _ My Inner Compass

Exercise 14 _ The “Vertical Whys” Technique

Exercise 15 _ Experiencing Change in the Here-And-Now

Chapter 5: The Fear of Change

The Nature of Fear and the Neurobiology of Safety

The Paradox of the Known and the Unknown

Moving Forward Despite Fear

Exercise 16 _ Mapping my Fears

Exercise 17 _ “The Symbol of Fear”

Exercise 18 _ “The Landscape of My Inertia and I”

Exercise 19 _ “My Internal Map of Fears and Possibilities”

Exercise 20 _ Meeting with the Future Self

Exercise 21 _ “Fear and the Next Step”

Exercise 22 _ “Gradual Exposure to the Unknown”

Chapter 6: PsychoSomatic Processing of the Fear of Change

Exercise 23 _ Gestalt & Mindfulness Therapy Technique: “Welcoming Fear”

Exercise 24 A _ Deeper PsychoSomatic Processing of Fear

Exercise 24 B _ Weekly Psychosomatic Self-Regulation

I Want to Change But Why CAN’T I? Moving From Desire To Motivation and Action

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