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Willpower for dummies / Frank Ryan.

By: Ryan, Frank (Clinical psychologist) [author.].
Material type: materialTypeLabelBookSeries: --For dummies: Publisher: Chichester, West Sussex : John Wiley & Sons, 2013Copyright date: ©2014Description: xii, 203 pages : illustrations ; 22 cm.Content type: text Media type: unmediated Carrier type: volumeISBN: 9781118680032 (paperback); 1118680030 (paperback).Subject(s): Will | Self-control | Self-developmentDDC classification: 153.8
Contents:
Getting started with willpower -- All about willpower -- Willpower and you -- Taking seven steps to improved willpower -- Training your willpower: The willpower workshop -- Zeoring in on a single goal -- Recognising that change is a journey that takes time -- Know your triggers! Forewarned is forearmed -- Be kind to yourself when you fail -- Rewarding yourself along the way -- Maintaining your progress -- Following up for success -- Developing and maintaining realistic optimism -- Creating a lifestyle that promotes willpower -- The part of tens -- (More than) ten things to know about willpower -- Ten ways to support your willpower -- Ten (plus) willpower-related websites and apps.
Subject: Develop rock-solid willpower with evidence-based techniques Willpower For Dummies 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.
Holdings
Item type Current library Call number Status Notes Barcode
General lending MTU Bishopstown Library Wellbeing 153.8 (Browse shelf(Opens below)) Available Wellbeing Collection - Self-development 00198731
General lending MTU Bishopstown Library Wellbeing 153.8 (Browse shelf(Opens below)) Available Wellbeing Collection - Self-development 00198595
Total holds: 0

Enhanced descriptions from Syndetics:

Develop rock-solid willpower with evidence-based techniques

Willpower For Dummies 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.

The mind works in two different ways: the long view and the short view. Controlling which aspect wins out is the key to willpower. Willpower For Dummies 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.

Discover the most important factors in building self-discipline Learn how to set goals and how to train your willpower Practice simple willpower-strengthening exercises Employ coping strategies for when you're about to break

Whether 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. Willpower For Dummies walks you through the process, teaching you the skills you need for lasting success.

Includes index.

Getting started with willpower -- All about willpower -- Willpower and you -- Taking seven steps to improved willpower -- Training your willpower: The willpower workshop -- Zeoring in on a single goal -- Recognising that change is a journey that takes time -- Know your triggers! Forewarned is forearmed -- Be kind to yourself when you fail -- Rewarding yourself along the way -- Maintaining your progress -- Following up for success -- Developing and maintaining realistic optimism -- Creating a lifestyle that promotes willpower -- The part of tens -- (More than) ten things to know about willpower -- Ten ways to support your willpower -- Ten (plus) willpower-related websites and apps.

Develop rock-solid willpower with evidence-based techniques Willpower For Dummies 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.

Table of contents provided by Syndetics

  • Introduction (p. 1)
  • About This Book (p. 2)
  • Foolish Assumptions (p. 3)
  • Icons Used in This Book (p. 3)
  • Beyond the Book (p. 4)
  • Where to Go from Here (p. 4)
  • Part I Getting Started With Willpower (p. 5)
  • Chapter 1 All About Willpower (p. 7)
  • Equating Willpower and Success (p. 7)
  • Recognising that You Do Have Willpower (p. 8)
  • Understanding How Willpower Works (p. 10)
  • Considering the origins and workings of willpower (p. 10)
  • Realising that willpower is a shared resource (p. 14)
  • Realising that willpower is a limited resource (p. 16)
  • Being Aware of Addiction Issues (p. 17)
  • Increasing Your Willpower (p. 18)
  • Chapter 2 Willpower and You (p. 21)
  • Linking Personality and Willpower (p. 22)
  • Exploring the Big Five Facets of Personality (p. 22)
  • Reading Your Feelings (p. 26)
  • Emotion is in the eye of the beholder (p. 27)
  • Negative emotions are more compelling (p. 29)
  • Connecting Your Emotions and Willpower (p. 29)
  • Appreciating the Role of Positive Emotions (p. 30)
  • Considering Your Beliefs about Willpower (p. 31)
  • Part II Taking Seven Steps to Improved Willpower (p. 35)
  • Chapter 3 Training Your Willpower: The Willpower Workshop (p. 37)
  • Developing Problem-Solving Skills (p. 38)
  • Distinguishing between worrying and problem solving (p. 38)
  • Using the 5W1H approach (p. 40)
  • Feeding Your Brain: The Willpower Diet (p. 43)
  • Preventing your brain from getting rusty! (p. 43)
  • Avoiding a diet that reduces your willpower (p. 44)
  • Realising that the quick fix is not the best fix (p. 46)
  • Matching food to willpower challenges (p. 47)
  • Taking Physical Exercise (p. 48)
  • Exercising Your Brain (p. 50)
  • Developing Your Willpower Muscle (p. 51)
  • Chapter 4 Zeroing in on a Single Goal (p. 53)
  • Working Memory: Your Brain's Desktop (p. 54)
  • Contrasting working memory and long-term memory (p. 54)
  • Being single-minded (p. 55)
  • Looking at Motivation: The Essence of Willpower (p. 57)
  • Choosing the right goal at the right time (p. 57)
  • Identifying priorities: Your personal balance sheet (p. 58)
  • Identifying Your Values (p. 59)
  • Setting SMART Goals (p. 60)
  • Prioritising, Preparing and Performing (p. 62)
  • Ways to Nudge Yourself (p. 63)
  • Chapter 5 Recognising that Change is a Journey that Takes Time (p. 67)
  • Seeing the Cycle of Change (p. 67)
  • Precontemplation (p. 69)
  • Contemplation (p. 70)
  • Preparation (p. 70)
  • Action (p. 70)
  • Maintenance (p. 71)
  • Relapse (p. 73)
  • Realising when it's Okay to Quit (or Quit Quitting!) (p. 73)
  • Review and reflect (p. 74)
  • Know that old habits die hard (p. 75)
  • Chapter 6 Know Your Triggers! Forewarned is Forearmed (p. 79)
  • Identifying Your Triggers (p. 79)
  • Recognising your internal and external triggers (p. 80)
  • Being prepared (p. 82)
  • Planning to Cope (p. 84)
  • Putting the 'if, then' strategy to use (p. 86)
  • Acting on the 'now versus later' strategy (p. 87)
  • Forming and Changing Habits (p. 88)
  • Chapter 7 Be Kind to Yourself When You Fail (p. 93)
  • Taking Responsibility While Avoiding Self-blame (p. 93)
  • Accepting the responsibility to do better (p. 94)
  • Seeing failure as an opportunity for change (p. 95)
  • Forgoing self-blame (p. 95)
  • Losing hurts (p. 96)
  • Recovering from a Setback (p. 98)
  • Switching your perspective (p. 98)
  • Managing negative thoughts (p. 99)
  • Restoring your confidence (p. 102)
  • Re-evaluating and re-setting your goal (p. 103)
  • Chapter 8 Rewarding Yourself along the Way (p. 105)
  • Being Your Own Willpower Coach (p. 106)
  • Making use of the science of rewards (p. 106)
  • Climbing the goal ladder (p. 108)
  • Identifying Your Talents (p. 112)
  • Expanding your talents (p. 112)
  • Reinforcing your effort (p. 113)
  • Using Rewarding Activities to Boost Willpower (p. 114)
  • Pinpointing preferential activities (p. 115)
  • Identifying flow experiences (p. 116)
  • Celebrating Success (p. 117)
  • Giving yourself a medal! (p. 117)
  • Savouring success (p. 118)
  • Chapter 9 Maintaining Your Progress (p. 119)
  • Meeting Your Brain's CEO (p. 120)
  • Running hot and cold (p. 120)
  • Putting your willpower CEO to work (p. 122)
  • Using Your Memory to Boost Your Willpower (p. 124)
  • Exploring memory (p. 125)
  • Burying your old memories with new ones (p. 125)
  • Using Motivation to Boost Willpower (p. 129)
  • Expecting Your Willpower to Work (p. 130)
  • Part III Following Up for Success (p. 133)
  • Chapter 10 Developing and Maintaining Realistic Optimism (p. 135)
  • Aiming for Realistic Optimism (p. 136)
  • Determining what makes an optimist or a pessimist (p. 137)
  • Appreciating the good with the not so good (p. 138)
  • Perfectionism and Procrastination: The Twin Enemies of Willpower! (p. 138)
  • Recognising procrastination (p. 139)
  • Engaging in perfectionism (p. 139)
  • Overcoming unhelpful tendencies (p. 140)
  • Thinking Styles and Predicting Positive or Negative Outcomes (p. 143)
  • Predicting the future (p. 143)
  • Exploring thinking styles with the 3Ps (p. 144)
  • Linking Self-confidence and Willpower (p. 147)
  • Disempowering pessimism (p. 148)
  • Boosting your self-confidence (p. 149)
  • Chapter 11 Creating a Lifestyle That Promotes Willpower (p. 151)
  • Looking on the Bright Side (p. 151)
  • Managing Stress (p. 152)
  • Perceiving and coping with stress (p. 153)
  • Depleting your willpower (p. 155)
  • Connecting stress to performance (p. 155)
  • Reacting to chronic stress (p. 157)
  • Managing Your Mood with Food (p. 157)
  • The right food, the right mood (p. 157)
  • Sugar high, sugar low (p. 158)
  • Sleeping Your Way to Willpower (p. 159)
  • Making Physical and Mental Exercise Routine (p. 161)
  • Getting sufficient physical exercise (p. 161)
  • Exercising your brain (p. 162)
  • Part IV The Part of Tens (p. 163)
  • Chapter 12 (More Than) Ten Things to Know about Willpower (p. 165)
  • Brain Fitness is Essential for Willpower (p. 166)
  • The importance of being match fit (p. 166)
  • The art of perseverance (p. 167)
  • You Can't Have a Willpower Bypass (p. 167)
  • Willpower Varies between People (p. 168)
  • Looking at the three reasons why willpower varies (p. 168)
  • Focus is Your Friend (p. 171)
  • Find something that grabs your attention (p. 171)
  • Practise mindfulness (p. 171)
  • Willpower Works on One Goal at a Time (p. 172)
  • Tiredness Triggers Temptation (p. 173)
  • Hunger Zaps Your Willpower (p. 174)
  • Keep Calm, or Get Calm, and Carry On (p. 174)
  • Cut Yourself Some Slack and Reward Yourself for Trying! (p. 175)
  • Just Do Nothing: Give Your Brain a Rest (p. 176)
  • Plan for Failure, Find Success (p. 176)
  • Chapter 13 Ten Ways to Support Your Willpower (p. 179)
  • Eating a Breakfast of Willpower Champions (p. 179)
  • Training Your Brain (p. 180)
  • De-cluttering Your Personal Space (p. 180)
  • Knowing what You're Drinking (p. 181)
  • Managing Your Anger (p. 181)
  • Planning Your Shopping (p. 182)
  • Prioritising Your Resolutions (p. 182)
  • Being Assertive Rather Than Submissive or Confrontational (p. 183)
  • Tackling Your Problems Stepwise (p. 183)
  • Being Optimistic but Realistic (p. 184)
  • Chapter 14 Ten (Plus) Willpower-related Websites and Apps (p. 185)
  • Using Smartphone Apps (p. 185)
  • Keeping Your Brain Fit with SharpBrains (p. 186)
  • Recording Your Goals with GoalWriter (p. 187)
  • Dieting with the Beck Diet Solution (p. 187)
  • Monitoring Your Physical Exercise (p. 188)
  • Training Your Brain (p. 188)
  • Generic brain training (p. 189)
  • Specific brain training (p. 189)
  • Managing Your Mood (p. 190)
  • Finding Mindfulness and Meditation (p. 191)
  • Overcoming Harmful Habits (p. 192)
  • Improving Your Well-being with Authentic Happiness (p. 192)
  • Having a Laugh (p. 193)
  • Index (p. 195)

Author notes provided by Syndetics

Frank Ryan is a clinical psychologist and cognitive therapist, specialising in cognition and impulse control. He is also the author of Cognitive Therapy For Addiction, published by Wiley.