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.

　　有时候意志力很像电视遥控——当你最需要的时候就是找不到。可能你正在努力减肥、戒烟、定期健身、争取晋升、又或是还债，增强你对意志力的感受是改变行为中非常重要的一部分。

　　我们都知道，改掉坏习惯，或是形成一个全新的、健康的新习惯，很难，但是坚持就是胜利。华盛顿大学的研究人员发现，下定新年决心的人，能坚持两个月的只有63%. 坚持并不容易，但是还是有些方法可以增强你的意志力，坚定决心，并最终达到你的目的。

　　要事第一

　　不要企图在一个早上调整你的财务状况，争取晋升，同时减肥。树立一个清晰、详细的目标，并制定一个可行的策略。绝佳的意志力有时候要求更多的精力，所以，不要把自己搞的太累。一段时间内专注一个目标。

　　慢慢开始

　　罗马不是一天建成的，无论你的目标是什么，不要幻想一蹴而就。真正的成功需要时间的锤炼。如果你想戒咖啡，将清晨的一杯咖啡换成一杯水，从这开始，而不是一而再再而三地发誓，从此以后再也不喝咖啡。为每一个小小的成就而喝彩，正是这每一次小小的成就，将集聚成一个大的成就。这些小成功能助你培养意志力。

　　支持网

　　通过支持网鼓励你增强意志力。让朋友、家人或者同事来帮忙，详细地告诉他们能帮什么忙。例如，如果你的信用卡消费暴涨，让朋友知道你在节省开支。建议你吃个家常便饭而不是在豪华的饭店聚会。找一个与你目标相关的支援团或组织，参加他们的集会。你能得到颇有价值的忠告、谅解和信息——所有这些都将坚定你的承诺并增强你的意志力。

　　改变环境

　　如果可能，换个环境，减少诱惑，或是鼓励积极的行为。想要形成习惯？在办公室内放一套训练服以提醒自己回家路上去健身。戒烟？避免酒吧或饭店之类会点燃你点烟欲望的场合。

　　不只是意志力

　　有时候，改变你的行为需要的不只是意志力。如果你正戒瘾，或想换一个有意义的生活方式，要寻求专业的建议和支援。专家可能给你针对性的支持和帮助，或者能给你个处方以减少身体症状。例如，没有帮助的话，只有5%的烟民能成功戒烟，但是当人们同时寻求药物治疗和心理咨询时，该比例上升至30%.