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    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...

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    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...

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    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...

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    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...

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    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...

20 2012 March
By Dr Alice Boyes
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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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18 2012 March
By Dr Alice Boyes
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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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17 2012 March
By Dr Alice Boyes
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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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16 2012 March
By Dr Alice Boyes
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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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15 2012 March
By Dr Alice Boyes
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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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