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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By aliceboyes

Willpower Tips, Day 3, Decision Making

In order to achieve your willpower goal… What do you need to say Yes to? What do you need say No to? Answering these questions will help you identify your decision points. Examples: If your willpower goal is eating more fruits and vegetables, you might write – “I need to say Yes to buying salad...

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By aliceboyes

21 Days of Willpower Tips, Day 2. Future Self Continuity.

***Before you start this exercise, identify ONE willpower challenge that you want to think about these tips in relation to. Keep this focus for the duration of the 21 Days. Splitting your focus is not really even giving yourself the chance of success. Pick something you’re really sure you actually want.*** Don’t be put off...

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By aliceboyes

Day 1 of 21 Days of Tips about Willpower.

‎21 Days of Tips about Willpower: Day 1. For most people, their willpower is highest in the morning and gets worn down as the day progresses. (It gets depleted through all the use of it and decision making we do throughout the day). Is this generalization true for you, or do you have a different...

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By aliceboyes

5 Day Happiness Project: Using Your Strengths in New Ways

Here’s a happiness boosting technique that has been shown to produce lasting benefits over a period of 6 months. Step 1 Take the VIA Signature Strengths Test to identify your top 5 strengths. (VIA stands for values in action). You’ll need to register for the test but it’s free. Take the test here. Participate: I...

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