By Alice Boyes, PhD.

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...

Read More →
By Alice Boyes, PhD.

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...

Read More →
By Alice Boyes, PhD.

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...

Read More →
By Alice Boyes, PhD.

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...

Read More →
By Alice Boyes, PhD.

How to Use CBT to Eat More Fruit and Vegetables

I’m going to explain the results of a study and how you can use the same technique at home or with your therapist. It’s about a technique that was used to increase fruit and vegetable consumption but it’s easy to see how you could use this technique for other behavior change goals. The Results of...

Read More →
By Alice Boyes, PhD.

Personalized Plan for Coping with Low Mood or High Anxiety

If you like this post, but need more help for coping with low mood and anxiety, there are many more simple, practical tools like this one in my book, Studies have shown that when people have too many options, they avoid making a decision. If you know a lot of strategies for managing your mood/anxiety,...

Read More →
By Alice Boyes, PhD.

30 Days of Daily Tips for Reducing Rumination

I am writing 30 Days of Daily Tips (Weekdays) for Reducing Rumination on my Facebook page. I’ve included the stream on this page for those who prefer to view it on my site rather than on Facebook. I’m currently up to Day 5 – I started a little late this month due to being on...

Read More →
By Alice Boyes, PhD.

Rumination – One Week Exercise

Get more advice about coping with rumination in Here’s an idea for a behavioral experiment for people who ruminate (passively & repeatedly think about the causes or consequences of problems without moving to active problem solving. Often involves self-criticism). Prep: If you have a smart phone, you might find this easiest to do using your...

Read More →
By Alice Boyes, PhD.

Easy Cognitive Therapy Exercise for Worry Thoughts

Direct link for people reading this via email subscription or feed. Validity Quotient Screencast (CLICK THIS LINK TO VIEW THE FULL SIZE VERSION OF THE VIDEO) Unable to display content. Adobe Flash is required....

Read More →
By Alice Boyes, PhD.

1 Minute Mindfulness Exercises: How to Rest Your Mind

1 minute mindfulness exercises to give your brain & body a break from overthinking and stress. 1. Pick 1 daily activity that you plan to do mindfully (with your full attention). For example, kiss your child mindfully when they are leaving for school. 2. One minute of paying attention to something relaxing. e.g., looking out...

Read More →