增强意志力，从改掉坏习惯开始

sometimes willpower is a lot like the television remote control — hard to find just when you want it most. whether you’re trying to lose weight, stop smoking, get to the gym regularly, win a promotion or pay off some debts, developing your sense of willpower is an important part of changing any behavior.

有时候，意志力像极了电视遥控器——正当你最需要的时候却很难找到。可能你正在努力减肥、戒烟、定期去健身、争取升职、又或是支付一些债务，增强你对意志力的理解，是改变所有行为中非常重要的一部分。

we all know that breaking a bad habit or establishing a new, healthy one can be difficult, but persistence pays off. researchers at the university of washington found that 63 percent of those who made new year’s resolutions were still keeping their resolution two months later. it’s not going to be easy, but there are ways to increase your willpower, stay resolved and achieve your goals.

我们都知道，改掉坏习惯，或是生成一个全新的、健康的新习惯，非常难，但是坚持好的习惯是值得的。华盛顿大学的研究人员发现，制订新年计划的人，其中只有63%能坚持两个月的。坚持并不会是一件容易的事，但是还是有些方法可以增强你的意志力，坚定你完成计划的决心，并达到你的目的。

first things first

don’t try to restructure your finances, win a promotion and lose weight all on the same morning. establish one clear, specific goal and formulate a realistic strategy for achieving it. extra willpower sometimes requires extra energy, so don’t stretch yourself too thin. focus on one goal at a time.

首先第一项

不要企图在同一个早上重组你的财务，获得升职，并减肥。要完成上述这些，你树立一个清晰、详细的目标，并制定一个实际可行的策略。绝佳的意志力有时候要求额外的精力，所以，不要对自己施加太多压力。在一段时间内只专注一个目标。

start slow

momentum builds gradually, and whatever your goal, don’t expect to achieve it overnight. real success takes time. if you are trying to kick a caffeine habit, start by replacing your morning cup of coffee with a glass of water, instead of vowing never to drink coffee again. congratulate yourself on the small achievements that will pave the way toward a larger one. these successes help your will power grow.

慢慢着手进行

罗马不是一天建成的，无论你的目标是什么，不要指望一蹴而就。真正的成功需要时间的锤炼。如果你想戒除依赖咖啡因，你首先要做的是将清晨的一杯咖啡换成一杯水，而不是发誓从此以后再也不喝咖啡。为每一个小小的成就而喝彩，正是这每一次小小的成就，使你一步步地走向更大的成就。这些一步步的成功能助你培养意志力。

support network

bolster your willpower by tapping into a support network. ask friends, family or colleagues for assistance and tell them exactly how they can help. if your credit card bills have skyrocketed, for instance, let friends know that you are cutting back on expenses. suggest having a potluck dinner instead of meeting at an expensive restaurant. find a support group or organization related to your goal and attend their meetings. you can get valuable advice, understanding and information — all of which increase commitment and willpower.

支持群落

通过一个支持群落鼓励你增强意志力。请你的朋友、家人或者同事来帮忙,清楚地告诉他们能帮你做什么。例如，如果你的信用卡消费暴增，让朋友知道你在节省开支。建议你吃个家常便饭而不是在花费昂贵的饭店聚会。找一个与你目标相关的支持群落或组织，参加他们的集会，告诉他们你想达成的目标。你能得到颇有价值的建议、谅解和信息——所有这些都将坚定你的承诺，并增强你的意志力。

changing your environment

if possible, alter your environment to reduce temptation or encourage positive behavior. want to get in shape? keep an extra set of workout clothes in your office as a reminder to stop by the gym on the way home. quitting smoking? avoid bars or restaurants where you might be tempted to light up.

改变你所处的环境

如果可能，转换一下环境，减轻受到的诱惑，或是鼓励积极的行为。想要形成习惯?在你的办公室内放一套健身服，用来提醒自己在回家路上去健身。想要戒烟?避免去酒吧或饭店之类会燃起你吸烟欲望的场合。

more than willpower

sometimes changing your behavior requires more than willpower. if you are struggling with an addiction or want to make a significant lifestyle change, seek the guidance and support of a professional. an expert may be able to provide intensive support and follow-up or prescribe medication to reduce physical symptoms. for example, without help only 5 percent of smokers can quit but that number rises to 30 percent when people seek both drug therapy and counseling.

不只是意志力

有时候，改变你的行为需要的不只是意志力。如果你正在戒除你上瘾的东西，或想改变为一个有意义的生活方式，你应该去寻求专业的建议和帮助。专家可能会向你提供针对性的支持和跟进帮助，或者可以给你开个处方以减轻病症。例如，如果没有帮助的话，只有5%的烟民能成功戒烟，但是当人们同时寻求药物治疗和心理咨询时，该比例上升至30%。