更新时间：2021-08-12 18:20:54
封面
文前
什么是自控力?
成功与自控力
幸福与自控力
你的自控力是有限的吗？
自我损耗模型
自控力的生物学极限
进化与自控力的失败
拥有强大自控力的秘诀
哪些自律策略不起作用？
抑制思想：想都别想
抵抗诱惑：说不。
自控力训练：意志力是肌肉吗？
为什么训练自控力不起作用
信念如何影响你的意志力
你对自控力的信念会改变你避免诱惑的能力吗？
自控力理论是如何运作的
改变你自己的自控力理论
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
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-Control?
Success and Self-Control
Happiness and Self-Control
Is Your Self-Control Limited?
The Ego-Depletion Model
Biological Limits to Self-Control
Evolution and Self-Control Failure
The Secret to Great Self-Control
Which Self-Discipline Strategies Don't Work?
Thought Suppression:Don't Even Think About It
Resisting Temptations:Just Say No.
Self-Control Training:Is Willpower a Muscle?
Why Training Self-Control Doesn't Work
How Beliefs Impact Your Willpower
Do Your Beliefs About Self-Control Change Your Ability to Avoid Temptation?
How Self-Control Theories Work
Changing Your Self-Control Theory
Motivation:Avoiding Willpower
Do You Have To or Want To?
Bolstering Want-To Motivation
Temptation Bundling and Self-Rewarding
Make Temptation Less Fun
Identifying Self-Control Conflicts
Broad-Bracketing:One Choice or Many?
Psychological Connectedness:Today is Yesterday's Tomorrow
Adjusting Your Identity to Prevent Self-Control Failures
Self-Affirmation:Facing Self-Control Conflict
Reaffirming Your Self-Integrity
How to Use Self-Affirmation
Construal and Reappraisal:Reframing Self-Control Conflict
Construal:Adopting an Abstract or Concrete Mindset
How Can You See The Big Picture?
Reappraisal:Changing the Meaning of Temptations
Mindfulness:Letting Cravings Come and Go
Mindfulness of Cravings
Mindful Eating
Mindful Construal
Working Memory:Strategically Controlling Distractions
Removing Distractions
Distracting Yourself
Lifestyle:Vicious or Virtuous Cycle?
Low-Glycemic Diet
Exercise and Self-Control
Sleep Habits
Hyperopia:Can You Have Too Much Self-Control?
Causes and Consequences of Hyperopia
Overcoming Hyperopia
Summary of Key Advice
Citations and References
