Sometimes willpower is a lot like the television remote control - hard to find just when you want it most. Whether you're trying to lose weight, stop smoking, get to the gym regularly, win a promotion or pay off some debts, developing your sense of willpower is an important part of changing any behavior.

    有時候，意志力像極了電視遙控器--正當你最需要的時候卻很難找到。可能你正在努力減肥、戒煙、定期去健身、爭取升職、又或是支付一些債務，增強你對意志力的理解，是改變所有行為中非常重要的一部分。

    We all know that breaking a bad habit or establishing a new, healthy one can be difficult, but persistence pays off. Researchers at the University of Washington found that 63 percent of those who made New Year's resolutions were still keeping their resolution two months later. It's not going to be easy, but there are ways to increase your willpower, stay resolved and achieve your goals.

    我們都知道，改掉壞習慣，或是生成一個全新的、健康的新習慣，非常難，但是堅持好的習慣是值得的。華盛頓大學的研究人員發現，制訂新年計劃的人，其中只有63%能堅持兩個月的。堅持并不會是一件容易的事，但是還是有些方法可以增強你的意志力，堅定你完成計劃的決心，并達到你的目的。

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    First Things First

    Don't try to restructure your finances, win a promotion and lose weight all on the same morning. Establish one clear, specific goal and formulate a realistic strategy for achieving it. Extra willpower sometimes requires extra energy, so don't stretch yourself too thin. Focus on one goal at a time.

    首先第一項

    不要企圖在同一個早上重組你的財務，獲得升職，并減肥。要完成上述這些，你樹立一個清晰、詳細的目標，并制定一個實際可行的策略。絕佳的意志力有時候要求額外的精力，所以，不要對自己施加太多壓力。在一段時間內只專注一個目標。

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    Start Slow

    Momentum builds gradually, and whatever your goal, don't expect to achieve it overnight. Real success takes time. If you are trying to kick a caffeine habit, start by replacing your morning cup of coffee with a glass of water, instead of vowing never to drink coffee again. Congratulate yourself on the small achievements that will pave the way toward a larger one. These successes help your will power grow.

    慢慢著手進行

    羅馬不是一天建成的，無論你的目標是什么，不要指望一蹴而就。真正的成功需要時間的錘煉。如果你想戒除依賴咖啡因，你首先要做的是將清晨的一杯咖啡換成一杯水，而不是發誓從此以后再也不喝咖啡。為每一個小小的成就而喝彩，正是這每一次小小的成就，使你一步步地走向更大的成就。這些一步步的成功能助你培養意志力。

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    Support Network

    Bolster your willpower by tapping into a support network. Ask friends, family or colleagues for assistance and tell them exactly how they can help. If your credit card bills have skyrocketed, for instance, let friends know that you are cutting back on expenses. Suggest having a potluck dinner instead of meeting at an expensive restaurant. Find a support group or organization related to your goal and attend their meetings. You can get valuable advice, understanding and information - all of which increase commitment and willpower.

    支持群落

    通過一個支持群落鼓勵你增強意志力。請你的朋友、家人或者同事來幫忙，清楚地告訴他們能幫你做什么。例如，如果你的信用卡消費暴增，讓朋友知道你在節省開支。建議你吃個家常便飯而不是在花費昂貴的飯店聚會。找一個與你目標相關的支持群落或組織，參加他們的集會，告訴他們你想達成的目標。你能得到頗有價值的建議、諒解和信息--所有這些都將堅定你的承諾，并增強你的意志力。

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    Changing Your Environment

    If possible, alter your environment to reduce temptation or encourage positive behavior. Want to get in shape? Keep an extra set of workout clothes in your office as a reminder to stop by the gym on the way home. Quitting smoking? Avoid bars or restaurants where you might be tempted to light up.

    改變你所處的環境

    如果可能，轉換一下環境，減輕受到的誘惑，或是鼓勵積極的行為。想要形成習慣？在你的辦公室內放一套健身服，用來提醒自己在回家路上去健身。想要戒煙？避免去酒吧或飯店之類會燃起你吸煙欲望的場合。

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    More Than Willpower

    Sometimes changing your behavior requires more than willpower. If you are struggling with an addiction or want to make a significant lifestyle change, seek the guidance and support of a professional. An expert may be able to provide intensive support and follow-up or prescribe medication to reduce physical symptoms. For example, without help only 5 percent of smokers can quit but that number rises to 30 percent when people seek both drug therapy and counseling.

    不只是意志力

    有時候，改變你的行為需要的不只是意志力。如果你正在戒除你上癮的東西，或想改變為一個有意義的生活方式，你應該去尋求專業的建議和幫助。專家可能會向你提供針對性的支持和跟進幫助，或者可以給你開個處方以減輕病癥。例如，如果沒有幫助的話，只有5%的煙民能成功戒煙，但是當人們同時尋求藥物治療和心理咨詢時，該比例上升至30%.