Regardless of your specific goal, stress from work or life events has the potential to derail your progress. You may need to use techniques to reduce stress such as exercise, getting adequate sleep, and giving yourself down time. Sometimes the best way to resist temptation is to avoid it.  If you do not feel that you have the willpower to resist impulsive behaviors, then try removing the opportunity for indulging in an impulse.  This may also mean avoiding people or environments that trigger your impulses. This may not be a long-term solution, but it can help you during particularly difficult times, or when you are first starting out.  For example, if you have trouble with impulsive eating, you may need to purge your kitchen and pantry of unhealthy food.  Removing anything that does not fit the requirements of your new eating habits can be given or thrown away. If you are working on not spending impulsively, you may find that it helps to carry cash rather than credit cards.  You may even want to leave home with no money at all if you are feeling especially vulnerable to impulsive buying. If there is a specific place that is a trigger, such as the mall, avoid going there altogether.  If you need one item, send someone else to get it for you. An if-then statement can help you know how to react when you feel tempted. You can “rehearse” how you will react to a given situation by coming up with some if-then scenarios ahead of time.  This can help when you know you will be in a situation in which you will experience temptation.  For example, if you know that you are going to be at an office party with many cookies, you can use the if-then statement “If Sally offers me a cookie, then I will politely tell her ‘no, thank you, but they look delicious’ and move to the other side of the room.” If you are working on spending control, you might have the if-then statement, “If I see something that I really like on sale at the mall, then I will write down the item number and price and go home.  If I still want to make the purchase the next day, I can send my husband to pick it up for me.” If you try on your own to control your impulses and it doesn’t seem to be working, consider seeking therapy.  A therapist can offer support and specific suggestions for behavior modification.  She may also be able to determine whether an underlying issue is contributing to your impulsive behavior.  Some therapists specialize in impulse control, and cognitive behavioral therapy can be effective in helping individuals cope with impulsive or addictive behaviors.  Some types of impulse control or willpower problems may also be aided by a strategy known as habit reversal, which replaces an unwanted habit (such as eating cookies anytime you see them) with another, more desirable habit (such as drinking a bottle of water).
انتبه إلى أن الضغط الزائد قد يكون عائقًا ضد تحقيقك للتقدم. أوجد طريقة لتجنب الإغراءات. استخدم أسلوب التفكير "في حالة-سوف". الحصول على علاج طبي.