{'smallUrl':'//www.wikihow.com/images_en/thumb/5/53/Build-Self%E2%80%90Control-Step-1.jpg/v4-460px-Build-Self%E2%80%90Control-Step-1.jpg','bigUrl':'//www.wikihow.com/images/thumb/5/53/Build-Self%E2%80%90Control-Step-1.jpg/v4-728px-Build-Self%E2%80%90Control-Step-1.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}1識別沖動思緒。有策略地抵制當前的高自沖動是訓練自控力的辦法之一。列出你想要控制的控力行為和觸發該行為的情境。[1] X 研究來源 “Self-Control, Willpower, and the Problem of Diminished Motivation.” Connor, Thomas. Philosophical Studies. Apr2014, Vol. 168 Issue 3, p783-796. 14p[2] X 研究來源 “Why Didn't I Think of That? Self-Regulation through Selective Information Processing.” Trudel, Remi; Murray, Kyle B. Journal of Marketing Research (JMR). Aug2011, Vol. 48 Issue 4, p701-712. 12p.當你意識到自己的沖動行為是在什么情況下發生的,你就可以延緩沖動。圖片
{'smallUrl':'//www.wikihow.com/images_en/thumb/2/21/Build-Self%E2%80%90Control-Step-3.jpg/v4-460px-Build-Self%E2%80%90Control-Step-3.jpg','bigUrl':'//www.wikihow.com/images/thumb/2/21/Build-Self%E2%80%90Control-Step-3.jpg/v4-728px-Build-Self%E2%80%90Control-Step-3.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}3嘗試腹式呼吸。這個方法對戒煙和糾正飲食習慣比較有效。當你想抽煙或吃零食時,在手機上定時五分鐘,用這段時間進行腹式呼吸。提醒自己是嘴饞而不是真正的饑餓。想像每一次呼氣時都排解了一些欲望。關注自己的感受,五分鐘后再看看是否還想抽煙或吃零食。[3] X 研究來源 “Revisiting the Restorative Effects of Positive Mood: An Expectancy-Based Approach to Self-Control Restoration.” Egan, Patrick M.; Clarkson, Joshua J.; Hirt, Edward R. Journal of Experimental Social Psychology. Mar2015, Vol. 57, p87-99. 13p.
閉上眼睛,慢慢地用鼻子呼吸。讓空氣充滿肺部、胸部和腹部。最后,慢慢地自然地呼氣,用嘴或鼻子呼氣都可以。[4] X 可靠來源 Harvard Medical School 前往來源
{'smallUrl':'//www.wikihow.com/images_en/thumb/e/ef/Build-Self%E2%80%90Control-Step-5.jpg/v4-460px-Build-Self%E2%80%90Control-Step-5.jpg','bigUrl':'//www.wikihow.com/images/thumb/e/ef/Build-Self%E2%80%90Control-Step-5.jpg/v4-728px-Build-Self%E2%80%90Control-Step-5.jpg','smallWidth':460,'smallHeight':345,'bigWidth':728,'bigHeight':546,'licensing':'<div class='mw-parser-output'></div>'}5參與活動。比暫時的轉移注意力更進一步的方法是參與另一項有意義的活動,來抵消做某事的沖動。這也是延緩沖動的做法,讓自己有更多時間理性地決定。[5] X 研究來源 “Revisiting the Restorative Effects of Positive Mood: An Expectancy-Based Approach to Self-Control Restoration.” Egan, Patrick M.; Clarkson, Joshua J.; Hirt, Edward R. Journal of Experimental Social Psychology. Mar2015, Vol. 57, p87-99. 13p.
網友評論