动机：避免使用意志力 你是“必须”还是“想要”？增强“想要”的动机“诱惑捆绑”与自我奖励使“诱惑”中的趣味贬值识别自控冲突 “宽”范围：一次选择还是多次选择？心理联结：今天是昨天的明天调整个人特质以防止自控失败自我肯定：直面自控冲突 重申你的自我完整性如何使用自我肯定解释与重新评价：重新定义自控冲突 解释：采用抽象或具象的思维模式如何看到全局？重新评价：改变诱惑的含义正念：让欲望自由来去 正念欲望正念饮食正念解释工作记忆：有策略地控制分心 消除分心分散自己的注意力生活方式：恶性循环还是良性循环？动机：避免使用意志力 你是“必须”还是“想要”？增强“想要”的动机“诱惑捆绑”与自我奖励使“诱惑”中的趣味贬值识别自控冲突 “宽”范围：一次选择还是多次选择？心理联结：今天是昨天的明天调整个人特质以防止自控失败自我肯定：直面自控冲突 重申你的自我完整性如何使用自我肯定解释与重新评价：重新定义自控冲突 解释：采用抽象或具象的思维模式如何看到全局？重新评价：改变诱惑的含义正念：让欲望自由来去 正念欲望正念饮食正念解释工作记忆：有策略地控制分心 消除分心分散自己的注意力生活方式：恶性循环还是良性循环？ 低糖饮食运动与自控力 什么是最好的运动？运动的最佳强度是多少？睡眠习惯远视：你有可能自控力过剩吗？ “远视”的原因和后果克服远视重要建议总结 引用与参考What is Self-Cotrol? Success ad Self-CotrolHappiess ad Self-CotrolIs Your Self-Cotrol Limited? The Ego-Depletio ModelBiological Limits to Self-CotrolEvolutio ad Self-Cotrol FailureThe Secret to Great Self-CotrolWhich Self-Disciplie Strategies Do't Work? Thought Suppressio:Do't Eve Thik About ItResistig Temptatios:Just Say No.Self-Cotrol Traiig:Is Willpower a Muscle?Why Traiig Self-Cotrol Does't WorkHow Beliefs Impact Your Willpower 低糖饮食运动与自控力 什么是最好的运动？运动的最佳强度是多少？睡眠习惯远视：你有可能自控力过剩吗？ “远视”的原因和后果克服远视重要建议总结 引用与参考What is Self-Cotrol? Success ad Self-CotrolHappiess ad Self-CotrolIs Your Self-Cotrol Limited? The Ego-Depletio ModelBiological Limits to Self-CotrolEvolutio ad Self-Cotrol FailureThe Secret to Great Self-CotrolWhich Self-Disciplie Strategies Do't Work? Thought Suppressio:Do't Eve Thik About ItResistig Temptatios:Just Say No.Self-Cotrol Traiig:Is Willpower a Muscle?Why Traiig Self-Cotrol Does't WorkHow Beliefs Impact Your Willpower Do Your Beliefs About Self-Cotrol,Chage Your Ability to Avoid Temptatio?How Self-Cotrol Theories WorkChagig Your Self-Cotrol TheoryMotivatio:Avoidig Willpower Do You Have To or Wat To?Bolsterig Wat-To MotivatioTemptatio Budlig ad Self-RewardigMake Temptatio Less FuIdetifyig Self-Cotrol Coflicts Broad-Bracketig:Oe Choice or May?Psychological Coectedess:Today is Yesterday's TomorrowAdjustig Your Idetity to Prevet Self-Cotrol FailuresSelf-Affirmatio:Facig Self-Cotrol Coflict Reaffirmig Your Self-ItegrityHow to Use Self-AffirmatioCostrual ad Reappraisal:Reframig Self-Cotrol Coflict Costrual:Adoptig a Abstract or Cocrete MidsetHow Ca You See The Big Picture?Reappraisal:Chagig the Meaig of TemptatiosMidfuless:Lettig Cravigs Come ad Go Midfuless of CravigsMidful EatigMidful Costrual Do Your Beliefs About Self-Cotrol,Chage Your Ability to Avoid Temptatio?How Self-Cotrol Theories WorkChagig Your Self-Cotrol TheoryMotivatio:Avoidig Willpower Do You Have To or Wat To?Bolsterig Wat-To MotivatioTemptatio Budlig ad Self-RewardigMake Temptatio Less FuIdetifyig Self-Cotrol Coflicts Broad-Bracketig:Oe Choice or May?Psychological Coectedess:Today is Yesterday's TomorrowAdjustig Your Idetity to Prevet Self-Cotrol FailuresSelf-Affirmatio:Facig Self-Cotrol Coflict Reaffirmig Your Self-ItegrityHow to Use Self-AffirmatioCostrual ad Reappraisal:Reframig Self-Cotrol Coflict Costrual:Adoptig a Abstract or Cocrete MidsetHow Ca You See The Big Picture?Reappraisal:Chagig the Meaig of TemptatiosMidfuless:Lettig Cravigs Come ad Go Midfuless of CravigsMidful EatigMidful CostrualWorkig Memory:Strategically Cotrollig Distractios Removig DistractiosDistractig YourselfLifestyle:Vicious or Virtuous Cycle? Low-Glycemic DietExercise ad Self-Cotrol What's the best kid of exercise?What's the best exercise itesity?Sleep HabitsHyperopia:Ca You Have Too Much Self-Cotrol? Causes ad Cosequeces of HyperopiaOvercomig HyperopiaSummary of Key Advice Citatios ad ReferecesWorkig Memory:Strategically Cotrollig Distractios Removig DistractiosDistractig YourselfLifestyle:Vicious or Virtuous Cycle? Low-Glycemic DietExercise ad Self-Cotrol What's the best kid of exercise?What's the best exercise itesity?Sleep HabitsHyperopia:Ca You Have Too Much Self-Cotrol? Causes ad Cosequeces of HyperopiaOvercomig HyperopiaSummary of Key Advice Citatios ad Refereces现在放纵并在稍后付出代价？还是稍等片刻，将来获得更大的回报？很多生活中最大的挑战都可以归结为这种简单的权衡。

自我控制并不容易，但是有可能使其变得更容易。我与认知科学博士雅库布·耶利克合作，写了这一本完整的指南，以帮助大家了解意志力和自律的科学。现在放纵并在稍后付出代价？还是稍等片刻，将来获得更大的回报？很多生活中最大的挑战都可以归结为这种简单的权衡。

自我控制并不容易，但是有可能使其变得更容易。我与认知科学博士雅库布·耶利克合作，写了这一本完整的指南，以帮助大家了解意志力和自律的科学。