Patricia E. Zurita Ona, Psy.D., "Dr. Z.," is a psychologist specialized in working with and creating compassionate, research-based, and actionable resources for overachievers and overthinkers to get them unstuck from worries, fears, anxieties, perfectionism, procrastination, obsessions, and ineffective playing-it-safe actions.Dr. Z. is the founder of the East Bay Behavior Therapy Center, a boutique practice, where she offers therapy and coaching services based on acceptance and commitment therapy (ACT) and contextual behavioral science. Dr. Z. has been nominated a Fellow of the Association of Contextual Behavioral Science because of her contributions to the applications of ACT to specific fear-based struggles. Dr Z gave a TEDX talk titled ‘Stop Playing-It-Safe and Start Living’ at Gunn High School in 2023: https://www.youtube.com/watch?v=5gdXbMoTEZg.

• SECTION I What’s Wrong With Caring Deeply?1 Why Bother With This Book?2 Doing Things Perfectly Makes Sense!3 Others Are Wrong, You’re Right4 Flipping the Coin5 All Types of High-Achieving ActionsSECTION II Unpacking Your Personal History6 How Come You Care So Much?7 The Many Shades of Fear8 Mistakes, Errors, Flaws9 A Special Type of Fear10 Mental Rubrics11 Personal NarrativesSECTION III Harnessing the Power of High-Achieving and Perfectionistic Actions12 The Future of Caring Behaviors13 What Are Your Precious Values?14 Does It Really Matter?15 Important Questions, Important Answers16 One Year From Now17 "Doing Things Right" Is the Right Thing to Do, at Times18 What Game Are You Playing?SECTION IV The Workability Game19 Learning About It20 Playing It21 Committing to ItSECTION V Pause and Play22 The Great Escape23 Fleeting Feelings24 Seizing and Freezing25 Overly Protective Friends26 To Buy or Not to Buy?27 Hold Them Lightly, Really! 28 99 Percent 29 This-Or-That Thoughts 30 Minding and Unwinding 31 Mini-Me Stories 32 Terrible Feelings 33 Pleased to Meet You! 34 Plus and Minus 35 Don’t Go Down the Rabbit Hole! 36 Daring to Be Kind! 37 Vulnerabilities or Liabilities? 38 Less Chasing, More Choosing 39 When-Then Thoughts 40 Tough Choices Need Kindness SECTION VI Onward and Upward! 41 Messy Moments 42 Living With Not Knowing 43 Undoing Decidophobia 44 Tackling Procrastination 45 Tough Love! 46 Let’s Move 47 To Quit or Not to Quit 48 Finding Your Rhythm 49 Little Tidbits 50 Sweet Contradictions 51 Sugarcoating Moments 52 O-VER-RE-SPON-SI-BIL-I-TY 53 Doing Less, Living More

"This book is an incredible resource for anyone struggling to balance their drive for high achievement with their wellbeing and relationships. Underpinned by behavioral science, Dr. Z. invites you to consider when to follow perfectionistic actions and when to disentangle from them. She shows you chapter by chapter how to play the workability game while building a fulfilling life. This is my go-to text for any person that wants to learn how to make their high standards work for them over the long term."Jonny Say, ACT and Compassionate-focused Therapist"This fabulous book teaches you how to live a vital and meaningful life while pursuing the high standards that you find important and without losing yourself in the process. Using Acceptance and Commitment skills, Dr. Z. provides you with a compassionate frame to make sense of your perfectionistic actions, keep them in check, and do what works. You will learn to lean into your values and make room for anxieties and fears of being a failure, without losing your drive to achieve."Kim Rockwell-Evans, Ph.D., OCD and Anxiety Specialists of Dallas"In a relatable, compassionate, and clear way, Dr. Z. deconstructs a complex topic. Grounded in acceptance and commitment therapy (ACT), she guides you through the nuances of perfectionism and teaches you how to go beyond the labels of good and bad or right and wrong, so you can create a values-driven and workable relationship with perfectionistic actions. A must read for anyone that wants to harness the power of high achieving actions while living a fulfilling life!" Michael Heady, LCPC; Co-Director of the Anxiety and Stress Disorders Institute of Maryland "This book is vital for anyone who has wrestled with holding themselves to high personal standards while at the same time drowning in the overwork and overwhelm that such high standards bring. It’s a practical guide that digs into why it’s so hard for high-achievers to step back and let go, and how to embrace progress over perfection to live a calmer, less anxious, and happier life. It’s a book that I will absolutely recommend to all of my self-confessed perfectionist clients, colleagues, and friends."Ellen Jackson, Workplace and Coaching Psychologist, Podcaster"If you’re suffering from the chronic stress and strain of perfectionism, help is at hand. But this not just any old help. This is wise, practical, realistic help, based not on pop psychology, but solid science. Within these pages, Patricia Zurita Ona will guide you, with great wisdom and compassion, in breaking free from the shackles of perfectionism, and building a life of freedom and fulfilment. You’re in good hands. Enjoy the journey."Russ Harris, Author of The Happiness Trap"This is another wonderful book by Dr. Z. It is really going to help many of my clients." Dr. Treegoob

Patricia E. Zurita Ona, Psy.D., "Dr. Z.," is a psychologist specialized in working with and creating compassionate, research-based, and actionable resources for overachievers and overthinkers to get them unstuck from worries, fears, anxieties, perfectionism, procrastination, obsessions, and ineffective playing-it-safe actions.Dr. Z. is the founder of the East Bay Behavior Therapy Center, a boutique practice, where she offers therapy and coaching services based on acceptance and commitment therapy (ACT) and contextual behavioral science. Dr. Z. has been nominated a Fellow of the Association of Contextual Behavioral Science because of her contributions to the applications of ACT to specific fear-based struggles. Dr Z gave a TEDX talk titled ‘Stop Playing-It-Safe and Start Living’ at Gunn High School in 2023: https://www.youtube.com/watch?v=5gdXbMoTEZg.

• SECTION I What’s Wrong With Caring Deeply?1 Why Bother With This Book?2 Doing Things Perfectly Makes Sense!3 Others Are Wrong, You’re Right4 Flipping the Coin5 All Types of High-Achieving ActionsSECTION II Unpacking Your Personal History6 How Come You Care So Much?7 The Many Shades of Fear8 Mistakes, Errors, Flaws9 A Special Type of Fear10 Mental Rubrics11 Personal NarrativesSECTION III Harnessing the Power of High-Achieving and Perfectionistic Actions12 The Future of Caring Behaviors13 What Are Your Precious Values?14 Does It Really Matter?15 Important Questions, Important Answers16 One Year From Now17 "Doing Things Right" Is the Right Thing to Do, at Times18 What Game Are You Playing?SECTION IV The Workability Game19 Learning About It20 Playing It21 Committing to ItSECTION V Pause and Play22 The Great Escape23 Fleeting Feelings24 Seizing and Freezing25 Overly Protective Friends26 To Buy or Not to Buy?27 Hold Them Lightly, Really! 28 99 Percent 29 This-Or-That Thoughts 30 Minding and Unwinding 31 Mini-Me Stories 32 Terrible Feelings 33 Pleased to Meet You! 34 Plus and Minus 35 Don’t Go Down the Rabbit Hole! 36 Daring to Be Kind! 37 Vulnerabilities or Liabilities? 38 Less Chasing, More Choosing 39 When-Then Thoughts 40 Tough Choices Need Kindness SECTION VI Onward and Upward! 41 Messy Moments 42 Living With Not Knowing 43 Undoing Decidophobia 44 Tackling Procrastination 45 Tough Love! 46 Let’s Move 47 To Quit or Not to Quit 48 Finding Your Rhythm 49 Little Tidbits 50 Sweet Contradictions 51 Sugarcoating Moments 52 O-VER-RE-SPON-SI-BIL-I-TY 53 Doing Less, Living More

"This book is an incredible resource for anyone struggling to balance their drive for high achievement with their wellbeing and relationships. Underpinned by behavioral science, Dr. Z. invites you to consider when to follow perfectionistic actions and when to disentangle from them. She shows you chapter by chapter how to play the workability game while building a fulfilling life. This is my go-to text for any person that wants to learn how to make their high standards work for them over the long term."Jonny Say, ACT and Compassionate-focused Therapist"This fabulous book teaches you how to live a vital and meaningful life while pursuing the high standards that you find important and without losing yourself in the process. Using Acceptance and Commitment skills, Dr. Z. provides you with a compassionate frame to make sense of your perfectionistic actions, keep them in check, and do what works. You will learn to lean into your values and make room for anxieties and fears of being a failure, without losing your drive to achieve."Kim Rockwell-Evans, Ph.D., OCD and Anxiety Specialists of Dallas"In a relatable, compassionate, and clear way, Dr. Z. deconstructs a complex topic. Grounded in acceptance and commitment therapy (ACT), she guides you through the nuances of perfectionism and teaches you how to go beyond the labels of good and bad or right and wrong, so you can create a values-driven and workable relationship with perfectionistic actions. A must read for anyone that wants to harness the power of high achieving actions while living a fulfilling life!" Michael Heady, LCPC; Co-Director of the Anxiety and Stress Disorders Institute of Maryland "This book is vital for anyone who has wrestled with holding themselves to high personal standards while at the same time drowning in the overwork and overwhelm that such high standards bring. It’s a practical guide that digs into why it’s so hard for high-achievers to step back and let go, and how to embrace progress over perfection to live a calmer, less anxious, and happier life. It’s a book that I will absolutely recommend to all of my self-confessed perfectionist clients, colleagues, and friends."Ellen Jackson, Workplace and Coaching Psychologist, Podcaster"If you’re suffering from the chronic stress and strain of perfectionism, help is at hand. But this not just any old help. This is wise, practical, realistic help, based not on pop psychology, but solid science. Within these pages, Patricia Zurita Ona will guide you, with great wisdom and compassion, in breaking free from the shackles of perfectionism, and building a life of freedom and fulfilment. You’re in good hands. Enjoy the journey."Russ Harris, Author of The Happiness Trap"This is another wonderful book by Dr. Z. It is really going to help many of my clients." Dr. Treegoob

Patricia E. Zurita Ona, Psy.D., "Dr. Z.," is a psychologist specialized in working with and creating compassionate, research-based, and actionable resources for overachievers and overthinkers to get them unstuck from worries, fears, anxieties, perfectionism, procrastination, obsessions, and ineffective playing-it-safe actions.Dr. Z. is the founder of the East Bay Behavior Therapy Center, a boutique practice, where she offers therapy and coaching services based on acceptance and commitment therapy (ACT) and contextual behavioral science. Dr. Z. has been nominated a Fellow of the Association of Contextual Behavioral Science because of her contributions to the applications of ACT to specific fear-based struggles. Dr Z gave a TEDX talk titled ‘Stop Playing-It-Safe and Start Living’ at Gunn High School in 2023: https://www.youtube.com/watch?v=5gdXbMoTEZg.

• SECTION I What’s Wrong With Caring Deeply?1 Why Bother With This Book?2 Doing Things Perfectly Makes Sense!3 Others Are Wrong, You’re Right4 Flipping the Coin5 All Types of High-Achieving ActionsSECTION II Unpacking Your Personal History6 How Come You Care So Much?7 The Many Shades of Fear8 Mistakes, Errors, Flaws9 A Special Type of Fear10 Mental Rubrics11 Personal NarrativesSECTION III Harnessing the Power of High-Achieving and Perfectionistic Actions12 The Future of Caring Behaviors13 What Are Your Precious Values?14 Does It Really Matter?15 Important Questions, Important Answers16 One Year From Now17 "Doing Things Right" Is the Right Thing to Do, at Times18 What Game Are You Playing?SECTION IV The Workability Game19 Learning About It20 Playing It21 Committing to ItSECTION V Pause and Play22 The Great Escape23 Fleeting Feelings24 Seizing and Freezing25 Overly Protective Friends26 To Buy or Not to Buy?27 Hold Them Lightly, Really! 28 99 Percent 29 This-Or-That Thoughts 30 Minding and Unwinding 31 Mini-Me Stories 32 Terrible Feelings 33 Pleased to Meet You! 34 Plus and Minus 35 Don’t Go Down the Rabbit Hole! 36 Daring to Be Kind! 37 Vulnerabilities or Liabilities? 38 Less Chasing, More Choosing 39 When-Then Thoughts 40 Tough Choices Need Kindness SECTION VI Onward and Upward! 41 Messy Moments 42 Living With Not Knowing 43 Undoing Decidophobia 44 Tackling Procrastination 45 Tough Love! 46 Let’s Move 47 To Quit or Not to Quit 48 Finding Your Rhythm 49 Little Tidbits 50 Sweet Contradictions 51 Sugarcoating Moments 52 O-VER-RE-SPON-SI-BIL-I-TY 53 Doing Less, Living More

"This book is an incredible resource for anyone struggling to balance their drive for high achievement with their wellbeing and relationships. Underpinned by behavioral science, Dr. Z. invites you to consider when to follow perfectionistic actions and when to disentangle from them. She shows you chapter by chapter how to play the workability game while building a fulfilling life. This is my go-to text for any person that wants to learn how to make their high standards work for them over the long term."Jonny Say, ACT and Compassionate-focused Therapist"This fabulous book teaches you how to live a vital and meaningful life while pursuing the high standards that you find important and without losing yourself in the process. Using Acceptance and Commitment skills, Dr. Z. provides you with a compassionate frame to make sense of your perfectionistic actions, keep them in check, and do what works. You will learn to lean into your values and make room for anxieties and fears of being a failure, without losing your drive to achieve."Kim Rockwell-Evans, Ph.D., OCD and Anxiety Specialists of Dallas"In a relatable, compassionate, and clear way, Dr. Z. deconstructs a complex topic. Grounded in acceptance and commitment therapy (ACT), she guides you through the nuances of perfectionism and teaches you how to go beyond the labels of good and bad or right and wrong, so you can create a values-driven and workable relationship with perfectionistic actions. A must read for anyone that wants to harness the power of high achieving actions while living a fulfilling life!" Michael Heady, LCPC; Co-Director of the Anxiety and Stress Disorders Institute of Maryland "This book is vital for anyone who has wrestled with holding themselves to high personal standards while at the same time drowning in the overwork and overwhelm that such high standards bring. It’s a practical guide that digs into why it’s so hard for high-achievers to step back and let go, and how to embrace progress over perfection to live a calmer, less anxious, and happier life. It’s a book that I will absolutely recommend to all of my self-confessed perfectionist clients, colleagues, and friends."Ellen Jackson, Workplace and Coaching Psychologist, Podcaster"If you’re suffering from the chronic stress and strain of perfectionism, help is at hand. But this not just any old help. This is wise, practical, realistic help, based not on pop psychology, but solid science. Within these pages, Patricia Zurita Ona will guide you, with great wisdom and compassion, in breaking free from the shackles of perfectionism, and building a life of freedom and fulfilment. You’re in good hands. Enjoy the journey."Russ Harris, Author of The Happiness Trap"This is another wonderful book by Dr. Z. It is really going to help many of my clients." Dr. Treegoob