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.

    有時候意誌力很像電視遙控----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
，增強你對意誌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，能堅持兩個月的隻有63%。堅持並不容易
，但是還是有些方法可以增強你的意誌力，堅定決心，並最終達到你的目的。

    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
，並製定一個可行的策略。絕佳的意誌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

    luomabushiyitianjianchengde，wulunnidemubiaoshishenme，buyaohuanxiangyicuerjiu。zhenzhengdechenggongxuyaoshijiandechuilian。ruguonixiangjiekafei，jiangqingchendeyibeikafeihuanchengyibeishui，congzhekaishi，erbushiyierzaizaiersandifashi
，congciyihouzaiyebuhekafei。weimeiyigexiaoxiaodechengjiuerhecai，zhengshizhemeiyicixiaoxiaodechengjiu

，jiangjijuchengyigedadechengjiu。zhexiexiaochenggongnengzhunipeiyangyizhili。

    支持網

    通過支持網鼓勵你增強意誌力。讓朋友、家(jia)人(ren)或(huo)者(zhe)同(tong)事(shi)來(lai)幫(bang)忙(mang)，詳(xiang)細(xi)地(di)告(gao)訴(su)他(ta)們(men)能(neng)幫(bang)什(shen)麼(me)忙(mang)。例(li)如(ru)，如(ru)果(guo)你(ni)的(de)信(xin)用(yong)卡(ka)消(xiao)費(fei)暴(bao)漲(zhang)，讓(rang)朋(peng)友(you)知(zhi)道(dao)你(ni)在(zai)節(jie)省(sheng)開(kai)支(zhi)。建(jian)議(yi)你(ni)吃(chi)個(ge)家(jia)常(chang)便(bian)飯(fan)而(er)不(bu)是(shi)在(zai)豪(hao)華(hua)的(de)飯(fan)店(dian)聚(ju)會(hui)。找(zhao)一(yi)個(ge)與(yu)你(ni)目(mu)標(biao)相(xiang)關(guan)的(de)支(zhi)援(yuan)團(tuan)或(huo)組(zu)織(zhi)
，參(can)加(jia)他(ta)們(men)的(de)集(ji)會(hui)。你(ni)能(neng)得(de)到(dao)頗(po)有(you)價(jia)值(zhi)的(de)忠(zhong)告(gao)、諒解和信息----所有這些都將堅定你的承諾並增強你的意誌力。

    改變環境

    ruguokeneng，huangehuanjing，jianshaoyouhuo，huoshigulijijidexingwei。xiangyaoxingchengxiguan
？zaibangongshineifangyitaoxunlianfuyitixingzijihuijialushangqujianshen。jieyan


？bimianjiubahuofandianzhileihuidianrannidianyanyuwangdechanghe。

    不隻是意誌力

    有(you)時(shi)候(hou)，改(gai)變(bian)你(ni)的(de)行(xing)為(wei)需(xu)要(yao)的(de)不(bu)隻(zhi)是(shi)意(yi)誌(zhi)力(li)。如(ru)果(guo)你(ni)正(zheng)戒(jie)癮(yin)，或(huo)想(xiang)換(huan)一(yi)個(ge)有(you)意(yi)義(yi)的(de)生(sheng)活(huo)方(fang)式(shi)，要(yao)尋(xun)求(qiu)專(zhuan)業(ye)的(de)建(jian)議(yi)和(he)支(zhi)援(yuan)。專(zhuan)家(jia)可(ke)能(neng)給(gei)你(ni)針(zhen)對(dui)性(xing)的(de)支(zhi)持(chi)和(he)幫(bang)助(zhu)，或(huo)者(zhe)能(neng)給(gei)你(ni)個(ge)處(chu)方(fang)以(yi)減(jian)少(shao)身(shen)體(ti)症(zheng)狀(zhuang)。例(li)如(ru)，沒(mei)有(you)幫(bang)助(zhu)的(de)話(hua)，隻(zhi)有(you)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谘詢時，該比例上升至30%。