10個小技巧,成功提升你的意志力(圖文)

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Make it a Habit
習慣成自然

The absolute best thing you can do to ensure you have the willpower to persist in the face of challenges and temptations, is to simply conserve it. One way to do this by turning as much positive activity as possible into habitual behavior. I assume you don’t have to exert willpower to brush your teeth every day and that doing so has just become an automatic part of your daily routines.
最好的做法就是在挑戰和誘惑面前堅定不移，把這些積極的做法形成你的習慣。你看，每天早上刷牙，你需要毅力嗎？那是每天例行的。

About 10 years ago I went on a very strict diet for about 1 year. I went cold turkey on a bunch of crap I had been stuffing myself with for decades. This took a lot of willpower at first, but after a few months on the diet it took absolutely no self-control to maintain. I simply got in the habit of refusing to eat certain foods. There was no decision involved. I didn’t have to continually debate whether I should or I shouldn’t eat something and I thereby preserved my willpower resources for other issues. Over the subsequent years, when I applied less strict standards, I found myself failing to eat properly much more frequently. This was especially true when my willpower was drained at the end of a stressful day.
10年前，我節食了一年，我每天就胡亂吃了一點凍火雞。這一開始的確需要很大的意志力，但幾個月之後，我就不用控制自己了。不用多想也不用糾結，我習慣不吃一些東西了。這樣我就不用把有限的意志力放在這個問題上了。接下來幾年，我的節食沒那麼嚴格了，於是我的飲食規律開始有點不正常，尤其是在我勞累一天，毅力耗盡之時。

Avoid Temptations
避免誘惑

You simply need to avoid putting yourself in situations that will constantly require you to exercise control of some tendency or urge. This may seem counter-intuitive, but the evidence of depletion is convincing.
你用不着總是把自己放在時不時考驗毅力的境地裏。這似乎有點反直覺，但是許多證據表明那樣的話，你的意志力很容易就耗盡了。

Connect Your Actions to Deep Values
做有意義的事

Value-based decisions are easier to make. They require less deliberate control. You are creating rules for your behavior ahead of time. A deep commitment to the values that are thus represented, make the decisions to act or to refrain from acting much easier as the individual situations arise.
基於自己價值觀念的決定更容易做出來，因爲你可以用自己一貫的自我準則，而不用怎麼下意識地控制自己。所以堅持自己的原則。

Plan For Problems
計劃在先

When you are attacking a project, try to plan ahead for problems and challenges. By creating some black and white rules for how you will act under certain circumstances, you can reduce the need for stressful deliberation.
要對可能遇到的問題做打算，想好對策，這樣就算遇到了也不會焦頭爛額。

Create a keyword or short phrase to remind yourself of whatever deep value you are trying satisfy and then use that keyword whenever you find yourself weakening. It will remind you and motivate you to continue. Furthermore you will create a habit of responding positively to the keyword.
給自己創造一個關鍵詞或者短語，在自己脆弱的時候提醒自己不要忘了自我價值觀。這會激勵你不斷前進，繼而使你對關鍵詞做出積極的反應。

Don’t Dilute Your Willpower Reserve
不要分散意志力

If you try to tackle too many projects or goals at once, you will likely not have enough willpower reserve to accomplish them all.
如果你貪圖一舉多得、一勞永逸，那麼很有可能你沒有足夠的意志力去完成。

Control Your Thoughts
控制自己的思想

“Willpower is directly connected to mind control. Once you realize that you have the ability to eject negative thoughts from you mind and inject positive thoughts into the void, you have taken a gigantic step toward a lifetime of self-discipline as and when you need it.” – Jim Randel
“意志力與思想控制有直接的聯繫。一旦你意識到你能夠讓積極的思想排擠掉消極的思想，你就朝着自律一生前進了一大步。”--吉姆·蘭德爾

Break Tasks Into Small Chunks
學會分解

It takes a lot of willpower to create momentum and get started on projects for which there is a large gap between where you are now and where you need to get to. Instead, focus on the first tiny step that you can almost fall into.
爲自己創造動力實現較高的目標是需要很大意志的。那麼，把一個大的目標分解成一個個小目標，一一實現會簡單許多。

Give Yourself Time to Recover
給自己一點時間恢復

If you have just finished a willpower sucking activity, give yourself a break before starting anything else that requires self-discipline.
如果剛完成了消耗巨大意志的任務，那麼你就要讓自己休息一陣再去實現下面的目標。

Use the Morning
利用早晨時光

Since your willpower is strongest in the morning, it just makes sense to undertake those activities that require the most willpower as early in the day is possible. For example if you are starting an exercise program, try to develop the exercise habit in the morning when your willpower is at its strongest.
人的意志力在早晨時最強的，所以應該把需要毅力的事放到早上做。假如你想開始鍛鍊，那麼最好是養成早上鍛鍊的習慣。