By aliceboyes

Free Guided Meditation Mp3 Downloads (Mindfulness, Lovingkindness, Acceptance and Commitment Therapy, Self-Compassion).

Self Compassion, Mindfulness and Lovingkindness Dr Christopher Germer- author of mindful self compassion. (Around 20 free mp3s that include traditional mindfulness for beginners (body scan, mindfulness of breath, sounds etc.), lovingkindness and self-compassion infused practices). Dr Kristen Neff author of Self Compassion – free meditation downloads Walking Meditation – This isn’t an MP3, it’s just...

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By aliceboyes

Willpower Tips Day 12 – Strategies for Responding to Self Sabotaging Thoughts

This post is designed as a followup to the thoughts we identified on Day 11 There are several different approaches that psychology PhDs recommend for responding to Self Sabotaging Thoughts. There is also evidence that the techniques that work best for some people might actually make things worse for others. Therefore you need to experiment...

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By aliceboyes

Willpower Day 11 – Using Cognitive Psychology.

When you have a willpower failure, rather than trying to “just forget about it and move on” you should try to understand how your thoughts contributed to it. When you have a willpower failure incident, identify Situation Trigger > Thoughts > Behavior. For example, My boss was unfair to me at work today > I’m...

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By aliceboyes

Willpower Tips, Day 10 – Priming Thoughts About Your Goals

Priming Thoughts About Your Goals A good way to combat thought distortions is to regularly prime your thinking about your big goal/value so that these thoughts are as salient for you in decision moments as your impulsivity driven thoughts. This is particularly important when you can’t prepare for every situation in advance and will need...

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By aliceboyes

Willpower Tips, Day 9, Giving Yourself Proper Comfort for Emotions that Precipitate Willpower Failures.

You probably already know some of the emotions that precipitate willpower failures for you. Even if you think you already understand them well, you’ll probably want to develop a more intimate and sophisticated understanding of them. For example, these 4 categories of emotions often occur at the same time. 1. Anger or it’s synonyms (such...

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By aliceboyes

Willpower Tips, Day 8

Studies have shown that if you only think about behavior you’ve done that’s consistent with your willpower goal, you’re likely to end up doing behavior that’s inconsistent with your goal. You need to record your willpower failures too. For example, in binge eating treatment, the standard recording is: – Planned eating times (not more than...

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By aliceboyes

Willpower Day 7 – Using Small Tweaks to Change How Much Effort It Feels Like to Do Something

Sometimes making a very small tweak will make something feel like a lot less effort to do. Here’s a few examples from my own life. – I started buying passata (sieved, crushed tomato in a bottle) and it dramatically increased how often I make my own pasta sauce. I don’t know why using whole peeled...

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By aliceboyes

Willpower Day 6. How to Increase Your Willpower Capacity.

The following strategies take willpower to do, but pay you back for that initial investment many times over by giving you more willpower capacity for any willpower-related decisions you’re making in your life. Note that I am NOT meaning this in a metaphorical sense – these activities literally change your brain in ways that make...

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By aliceboyes

Willpower Day 5, Dopamine.

Behavior is typically motivated by some type of reward/reinforcement. What motivates people to buy scratch and win tickets? It’s the anticipation of possible reward. Actual reward (i.e., actually winning) might never have been experienced. The behavior of buying the tickets is reinforced by the positive feeling of anticipating possible reward. Why do advertisements for Coke...

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By aliceboyes

Willpower Day 4. Alternative Coping for the 'Oh Bugger It' Effect.

Your mission, should you choose to accept it, is to identify the next time you’re experiencing the “Oh Bugger It Effect,” while it’s occurring. The Oh Bugger It Effect refers to when you’re in the middle of violating one of your willpower rules and, once you notice you’ve broken your rules, you completely surrender to...

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