{"product_id":"willpower-for-dummies-isbn-9781118680032","title":"Willpower For Dummies","description":"\u003cb\u003eDevelop rock-solid willpower with evidence-based techniques\u003c\/b\u003e  \u003cp\u003e\u003ci\u003eWillpower For Dummies\u003c\/i\u003e shows you how to train, strengthen, and improve your willpower in seven easy steps! Written by a clinical psychologist and cognitive therapist, the book proves that willpower can be learned like any other skill, and provides tons of practical exercises and strategies you can start using today. You'll learn how willpower works inside the brain, and how choosing goals and identifying challenges can affect your success. The book stresses the importance of patience, rewards and being kind to yourself, and walks you through the techniques that will keep you on the right track, even on your worst days.\u003c\/p\u003e \u003cp\u003eThe mind works in two different ways: the long view and the short view. Controlling which aspect wins out is the key to willpower. \u003ci\u003eWillpower For Dummies\u003c\/i\u003e breaks this complex science down into easily digestible bits, written in plain English with a dash of humour. You'll find scientifically robust guidance toward strengthening your willpower just like a muscle, and expert advice on training your brain to work with you instead of against you.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eDiscover the most important factors in building self-discipline\u003c\/li\u003e \u003cli\u003eLearn how to set goals and how to train your willpower\u003c\/li\u003e \u003cli\u003ePractice simple willpower-strengthening exercises\u003c\/li\u003e \u003cli\u003eEmploy coping strategies for when you're about to break\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eWhether you're trying to lose weight, quit smoking or just work harder, rest assured that you can do it—regardless of past failures and false starts. Willpower is not a trait, but a skill. Everyone can learn it, and everyone can make it stronger. \u003ci\u003eWillpower For Dummies\u003c\/i\u003e walks you through the process, teaching you the skills you need for lasting success.\u003c\/p\u003e \u003cp\u003e\u003cb\u003eIntroduction 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 2\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 3\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 3\u003c\/p\u003e \u003cp\u003eBeyond the Book 4\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 4\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart I: Getting Started with Willpower 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: All About Willpower 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEquating Willpower and Success 7\u003c\/p\u003e \u003cp\u003eRecognising that You Do Have Willpower 8\u003c\/p\u003e \u003cp\u003eUnderstanding How Willpower Works 10\u003c\/p\u003e \u003cp\u003eConsidering the origins and workings of willpower 10\u003c\/p\u003e \u003cp\u003eRealising that willpower is a shared resource 14\u003c\/p\u003e \u003cp\u003eRealising that willpower is a limited resource 16\u003c\/p\u003e \u003cp\u003eBeing Aware of Addiction Issues 17\u003c\/p\u003e \u003cp\u003eIncreasing Your Willpower 18\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Willpower and You 21\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLinking Personality and Willpower 22\u003c\/p\u003e \u003cp\u003eExploring the Big Five Facets of Personality 22\u003c\/p\u003e \u003cp\u003eReading Your Feelings 26\u003c\/p\u003e \u003cp\u003eEmotion is in the eye of the beholder 27\u003c\/p\u003e \u003cp\u003eNegative emotions are more compelling 29\u003c\/p\u003e \u003cp\u003eConnecting Your Emotions and Willpower 29\u003c\/p\u003e \u003cp\u003eAppreciating the Role of Positive Emotions 30\u003c\/p\u003e \u003cp\u003eConsidering Your Beliefs about Willpower 31\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart II: Taking Seven Steps to Improved Willpower 35\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Training Your Willpower: The Willpower Workshop 37\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDeveloping Problem-Solving Skills 38\u003c\/p\u003e \u003cp\u003eDistinguishing between worrying and problem solving 38\u003c\/p\u003e \u003cp\u003eUsing the 5W1H approach 40\u003c\/p\u003e \u003cp\u003eFeeding Your Brain: The Willpower Diet 43\u003c\/p\u003e \u003cp\u003ePreventing your brain from getting rusty! 43\u003c\/p\u003e \u003cp\u003eAvoiding a diet that reduces your willpower 44\u003c\/p\u003e \u003cp\u003eRealising that the quick fix is not the best fix 46\u003c\/p\u003e \u003cp\u003eMatching food to willpower challenges 47\u003c\/p\u003e \u003cp\u003eTaking Physical Exercise 48\u003c\/p\u003e \u003cp\u003eExercising Your Brain 50\u003c\/p\u003e \u003cp\u003eDeveloping Your Willpower Muscle 51\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Zeroing in on a Single Goal 53\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWorking Memory: Your Brain’s Desktop 54\u003c\/p\u003e \u003cp\u003eContrasting working memory and long-term memory 54\u003c\/p\u003e \u003cp\u003eBeing single-minded 55\u003c\/p\u003e \u003cp\u003eLooking at Motivation: The Essence of Willpower 57\u003c\/p\u003e \u003cp\u003eChoosing the right goal at the right time 57\u003c\/p\u003e \u003cp\u003eIdentifying priorities: Your personal balance sheet 58\u003c\/p\u003e \u003cp\u003eIdentifying Your Values 59\u003c\/p\u003e \u003cp\u003eSetting SMART Goals 60\u003c\/p\u003e \u003cp\u003ePrioritising, Preparing and Performing 62\u003c\/p\u003e \u003cp\u003eWays to Nudge Yourself 63\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Recognising that Change is a Journey that Takes Time 67\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSeeing the Cycle of Change 67\u003c\/p\u003e \u003cp\u003ePrecontemplation 69\u003c\/p\u003e \u003cp\u003eContemplation 70\u003c\/p\u003e \u003cp\u003ePreparation 70\u003c\/p\u003e \u003cp\u003eAction 70\u003c\/p\u003e \u003cp\u003eMaintenance 71\u003c\/p\u003e \u003cp\u003eRelapse 73\u003c\/p\u003e \u003cp\u003eRealising when it’s Okay to Quit (or Quit Quitting!) 73\u003c\/p\u003e \u003cp\u003eReview and reflect 74\u003c\/p\u003e \u003cp\u003eKnow that old habits die hard 75\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Know Your Triggers! Forewarned is Forearmed 79\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIdentifying Your Triggers 79\u003c\/p\u003e \u003cp\u003eRecognising your internal and external triggers 80\u003c\/p\u003e \u003cp\u003eBeing prepared 82\u003c\/p\u003e \u003cp\u003ePlanning to Cope 84\u003c\/p\u003e \u003cp\u003ePutting the ‘if, then’ strategy to use 86\u003c\/p\u003e \u003cp\u003eActing on the ‘now versus later’ strategy 87\u003c\/p\u003e \u003cp\u003eForming and Changing Habits 88\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Be Kind to Yourself When You Fail 93\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eTaking Responsibility While Avoiding Self-blame 93\u003c\/p\u003e \u003cp\u003eAccepting the responsibility to do better 94\u003c\/p\u003e \u003cp\u003eSeeing failure as an opportunity for change 95\u003c\/p\u003e \u003cp\u003eForgoing self-blame 95\u003c\/p\u003e \u003cp\u003eLosing hurts 96\u003c\/p\u003e \u003cp\u003eRecovering from a Setback 98\u003c\/p\u003e \u003cp\u003eSwitching your perspective 98\u003c\/p\u003e \u003cp\u003eManaging negative thoughts 99\u003c\/p\u003e \u003cp\u003eRestoring your confidence 102\u003c\/p\u003e \u003cp\u003eRe-evaluating and re-setting your goal 103\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Rewarding Yourself along the Way 105\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBeing Your Own Willpower Coach 106\u003c\/p\u003e \u003cp\u003eMaking use of the science of rewards 106\u003c\/p\u003e \u003cp\u003eClimbing the goal ladder 108\u003c\/p\u003e \u003cp\u003eIdentifying Your Talents 112\u003c\/p\u003e \u003cp\u003eExpanding your talents 112\u003c\/p\u003e \u003cp\u003eReinforcing your effort 113\u003c\/p\u003e \u003cp\u003eUsing Rewarding Activities to Boost Willpower 114\u003c\/p\u003e \u003cp\u003ePinpointing preferential activities 115\u003c\/p\u003e \u003cp\u003eIdentifying flow experiences 116\u003c\/p\u003e \u003cp\u003eCelebrating Success 117\u003c\/p\u003e \u003cp\u003eGiving yourself a medal! 117\u003c\/p\u003e \u003cp\u003eSavouring success 118\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Maintaining Your Progress 119\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMeeting Your Brain’s CEO 120\u003c\/p\u003e \u003cp\u003eRunning hot and cold 120\u003c\/p\u003e \u003cp\u003ePutting your willpower CEO to work 122\u003c\/p\u003e \u003cp\u003eUsing Your Memory to Boost Your Willpower 124\u003c\/p\u003e \u003cp\u003eExploring memory 125\u003c\/p\u003e \u003cp\u003eBurying your old memories with new ones 125\u003c\/p\u003e \u003cp\u003eUsing Motivation to Boost Willpower 129\u003c\/p\u003e \u003cp\u003eExpecting Your Willpower to Work 130\u003c\/p\u003e \u003cp\u003ePart III: Following Up for Success 133\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Developing and Maintaining Realistic Optimism 135\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAiming for Realistic Optimism 136\u003c\/p\u003e \u003cp\u003eDetermining what makes an optimist or a pessimist 137\u003c\/p\u003e \u003cp\u003eAppreciating the good with the not so good 138\u003c\/p\u003e \u003cp\u003ePerfectionism and Procrastination: The Twin Enemies of Willpower! 138\u003c\/p\u003e \u003cp\u003eRecognising procrastination 139\u003c\/p\u003e \u003cp\u003eEngaging in perfectionism 139\u003c\/p\u003e \u003cp\u003eOvercoming unhelpful tendencies 140\u003c\/p\u003e \u003cp\u003eThinking Styles and Predicting Positive or Negative Outcomes 143\u003c\/p\u003e \u003cp\u003ePredicting the future 143\u003c\/p\u003e \u003cp\u003eExploring thinking styles with the 3Ps 144\u003c\/p\u003e \u003cp\u003eLinking Self-confidence and Willpower 147\u003c\/p\u003e \u003cp\u003eDisempowering pessimism 148\u003c\/p\u003e \u003cp\u003eBoosting your self-confidence 149\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Creating a Lifestyle That Promotes Willpower 151\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLooking on the Bright Side 151\u003c\/p\u003e \u003cp\u003eManaging Stress 152\u003c\/p\u003e \u003cp\u003ePerceiving and coping with stress 153\u003c\/p\u003e \u003cp\u003eDepleting your willpower 155\u003c\/p\u003e \u003cp\u003eConnecting stress to performance 155\u003c\/p\u003e \u003cp\u003eReacting to chronic stress 157\u003c\/p\u003e \u003cp\u003eManaging Your Mood with Food 157\u003c\/p\u003e \u003cp\u003eThe right food, the right mood 157\u003c\/p\u003e \u003cp\u003eSugar high, sugar low 158\u003c\/p\u003e \u003cp\u003eSleeping Your Way to Willpower 159\u003c\/p\u003e \u003cp\u003eMaking Physical and Mental Exercise Routine 161\u003c\/p\u003e \u003cp\u003eGetting sufficient physical exercise 161\u003c\/p\u003e \u003cp\u003eExercising your brain 162\u003c\/p\u003e \u003cp\u003ePart IV: The Part of Tens 163\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: (More Than) Ten Things to Know about Willpower 165\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eBrain Fitness is Essential for Willpower 166\u003c\/p\u003e \u003cp\u003eThe importance of being match fit 166\u003c\/p\u003e \u003cp\u003eThe art of perseverance 167\u003c\/p\u003e \u003cp\u003eYou Can’t Have a Willpower Bypass 167\u003c\/p\u003e \u003cp\u003eWillpower Varies between People 168\u003c\/p\u003e \u003cp\u003eLooking at the three reasons why willpower varies 168\u003c\/p\u003e \u003cp\u003eFocus is Your Friend 171\u003c\/p\u003e \u003cp\u003eFind something that grabs your attention 171\u003c\/p\u003e \u003cp\u003ePractise mindfulness 171\u003c\/p\u003e \u003cp\u003eWillpower Works on One Goal at a Time 172\u003c\/p\u003e \u003cp\u003eTiredness Triggers Temptation 173\u003c\/p\u003e \u003cp\u003eHunger Zaps Your Willpower 174\u003c\/p\u003e \u003cp\u003eKeep Calm, or Get Calm, and Carry On 174\u003c\/p\u003e \u003cp\u003eCut Yourself Some Slack and Reward Yourself for Trying! 175\u003c\/p\u003e \u003cp\u003eJust Do Nothing: Give Your Brain a Rest 176\u003c\/p\u003e \u003cp\u003ePlan for Failure, Find Success 176\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Ten Ways to Support Your Willpower 179\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEating a Breakfast of Willpower Champions 179\u003c\/p\u003e \u003cp\u003eTraining Your Brain 180\u003c\/p\u003e \u003cp\u003eDe-cluttering Your Personal Space 180\u003c\/p\u003e \u003cp\u003eKnowing what You’re Drinking 181\u003c\/p\u003e \u003cp\u003eManaging Your Anger 181\u003c\/p\u003e \u003cp\u003ePlanning Your Shopping 182\u003c\/p\u003e \u003cp\u003ePrioritising Your Resolutions 182\u003c\/p\u003e \u003cp\u003eBeing Assertive Rather Than Submissive or Confrontational 183\u003c\/p\u003e \u003cp\u003eTackling Your Problems Stepwise 183\u003c\/p\u003e \u003cp\u003eBeing Optimistic but Realistic 184\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Ten (Plus) Willpower-related Websites and Apps 185\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUsing Smartphone Apps 185\u003c\/p\u003e \u003cp\u003eKeeping Your Brain Fit with SharpBrains 186\u003c\/p\u003e \u003cp\u003eRecording Your Goals with GoalWriter 187\u003c\/p\u003e \u003cp\u003eDieting with the Beck Diet Solution 187\u003c\/p\u003e \u003cp\u003eMonitoring Your Physical Exercise 188\u003c\/p\u003e \u003cp\u003eTraining Your Brain 188\u003c\/p\u003e \u003cp\u003eGeneric brain training 189\u003c\/p\u003e \u003cp\u003eSpecific brain training 189\u003c\/p\u003e \u003cp\u003eManaging Your Mood 190\u003c\/p\u003e \u003cp\u003eFinding Mindfulness and Meditation 191\u003c\/p\u003e \u003cp\u003eOvercoming Harmful Habits 192\u003c\/p\u003e \u003cp\u003eImproving Your Well-being with Authentic Happiness 192\u003c\/p\u003e \u003cp\u003eHaving a Laugh 193\u003c\/p\u003e \u003cp\u003eIndex 195\u003c\/p\u003e \u003cp\u003e\u003cb\u003eFrank Ryan \u003c\/b\u003eis a clinical psychologist and cognitive therapist, specialising in cognition and impulse control. He is also the author of \u003ci\u003eCognitive Therapy For Addiction\u003c\/i\u003e, published by Wiley.\u003c\/p\u003e  \u003cp\u003e\u003cb\u003eTrain, strengthen and improve your willpower\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWillpower. You’ve either got it or not, right? Wrong! Willpower can be taught and learned just like any other skill – and this book shows you how. Whether you have a simple goal, a habit you want to break or you just want to exercise a little more self-control, this friendly guide gives you seven easy steps to get it done.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eUnderstand willpower – get to know the psychology of self-control, break away from the ‘I want it now’ mentality and discover the secrets of self-motivation\u003c\/li\u003e \u003cli\u003eEnter the Willpower Workshop – create your personal change plan, make new habits to replace old ones and get to know your triggers\u003c\/li\u003e \u003cli\u003eBe ever the optimist – aim for realistic optimism, overcome negative thinking traps and create a lifestyle that promotes willpower\u003c\/li\u003e \u003cli\u003eKnow that you’re not alone – acknowledge your achievements, accept responsibility for setbacks and remember that exercising willpower is something that everyone struggles with\u003c\/li\u003e \u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47990493544677,"sku":"NP9781118680032","price":14.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781118680032.jpg?v=1761788049","url":"https:\/\/k12savings.com\/es\/products\/willpower-for-dummies-isbn-9781118680032","provider":"K12savings","version":"1.0","type":"link"}