• no image
    03 2014 January

    A New Year Spring Clean

    I’m a firm believer that decluttering your life helps declutter your mind. One of my favorite things to do in the New Year is cancel a bunch of stuff that I’ve tried out but don’t...

  • no image
    29 2012 November

    CBT: How Checking Contributes to Mental Health Problems (Eating Disorders, Depression, Anxiety)

    Although common ‘disorders’ (e.g., eating disorders, anxiety, and depression) look different on the surface, there are some common underlying mechanisms. One of these is checking. I’m going to go explain the role of checking in...

  • no image
    10 2012 October

    7 Tips for Not Personalizing

    1. Don’t catastrophize knock backs - If you get a rejection, it doesn’t mean you’re never going to be successful. - If you get negative feedback on a piece of work, it doesn’t mean you...

  • no image
    02 2012 October

    5 Tips for Irritability

    1. Do some kind of mindfulness practice. Try this or any of these. Learn enough about the philosophy of mindfulness meditation that you know what you’re doing. Since most people won’t want to do formal...

  • no image
    26 2012 September

    Changing Your Cognitive Style

    I mentioned on FB yesterday how much my cognitive style has changed as a result of my psychology training. One of the readers asked me to say more about how it had changed, so here’s...

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...

Read More →

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...

Read More →

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...

Read More →
no image

Willpower Tips, Day 8

March 17, 2012 | 0 Comments

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...

Read More →

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...

Read More →