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.

    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.

    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.

    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.

    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.

    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.

    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 followup 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.

    有時候意志力很像電視遙控----當你最需要的時候就是找不到。可能你正在努力減肥、戒煙、定期健身、爭取晉升、又或是還債，增強你對意志力的感受是改變行為中非常重要的一部分。

    我們都知道，改掉壞習慣，或是形成一個全新的、健康的新習慣，很難，但是堅持就是勝利。華盛頓大學的研究人員發現，下定新年決心的人，能堅持兩個月的只有63%。堅持并不容易，但是還是有些方法可以增強你的意志力，堅定決心，并最終達到你的目的。

    要事第一

    不要企圖在一個早上調整你的財務狀況，爭取晉升，同時減肥。樹立一個清晰、詳細的目標，并制定一個可行的策略。絕佳的意志力有時候要求更多的精力，所以，不要把自己搞的太累。一段時間內專注一個目標。

    慢慢開始

    羅馬不是一天建成的，無論你的目標是什么，不要幻想一蹴而就。真正的成功需要時間的錘煉。如果你想戒咖啡，將清晨的一杯咖啡換成一杯水，從這開始，而不是一而再再而三地發誓，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，將集聚成一個大的成就。這些小成功能助你培養意志力。

    支持網

    通過支持網鼓勵你增強意志力。讓朋友、家人或者同事來幫忙，詳細地告訴他們能幫什么忙。例如，如果你的信用卡消費暴漲，讓朋友知道你在節省開支。建議你吃個家常便飯而不是在豪華的飯店聚會。找一個與你目標相關的支援團或組織，參加他們的集會。你能得到頗有價值的忠告、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。

    改變環境

    如果可能，換個環境，減少誘惑，或是鼓勵積極的行為。想要形成習慣？在辦公室內放一套訓練服以提醒自己回家路上去健身。戒煙？避免酒吧或飯店之類會點燃你點煙欲望的場合。

    不只是意志力

    有時候，改變你的行為需要的不只是意志力。如果你正戒癮，或想換一個有意義的生活方式，要尋求專業的建議和支援。專家可能給你針對性的支持和幫助，或者能給你個處方以減少身體癥狀。例如，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%。