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How to keep New Year's resolutions 如何實(shí)現(xiàn)自己的新年愿望 Do you want to eat better, exercise more, stop vaping or lose weight? Great. Now's the time to set those New Year's resolutions. 你的新年愿望是吃的更健康、花更多時(shí)間鍛煉身體、和電子煙說拜拜還是控制體重? 這些愿望都不錯(cuò)。那么，現(xiàn)在我們就來制定新年愿望。 As we head into a year -- and a new decade -- your first step is to believe you can do it. 隨著我們步入新的一年，同時(shí)也是一個(gè)嶄新的十年，我們首先要做的就是相信自己可以做到。 The opposite is also true, said University of Scranton psychology professor?John C. Norcross, who has studied resolutions for decades. If you think you can't do it, you'll likely prove yourself right. 斯克蘭頓大學(xué)心理學(xué)教授John C. Norcross研究新年愿望已有數(shù)十年。他認(rèn)為，認(rèn)為自己無法做到也是事實(shí)。如果你認(rèn)為自己無法做到某件事，那么你很可能會證明自己是對的。 While about 40% of Americans set resolutions around January 1, about 40% to 44% of them will be successful at six months, said Norcross, reporting his results from multiple studies with colleagues. 盡管會有大約40%的美國人會在1月1日左右設(shè)定新年愿望，大約會有40%-44%的人會在前六個(gè)月獲得成功，Norcross認(rèn)為。這一判斷來自于他和同事所做的多項(xiàng)研究結(jié)果。 But if you believe in yourself, you are 10 times more likely to change via a New Year's resolution, compared to non-resolvers, when both groups have comparable goals and motivation, he reported. 但是，根據(jù)Norcross的報(bào)告，當(dāng)下定決心的人和沒有下定決心的人設(shè)定相似的目標(biāo)并具有類似的動機(jī)時(shí)，如果你相信自己，那么你實(shí)現(xiàn)新年愿望的可能性要比那些沒有下定決心的人高10倍。 Here's how to start yourself on the strongest possible footing this year. 以下內(nèi)容可以告訴你如何制定自己的新年計(jì)劃 Make it specific 讓計(jì)劃更具體 Eating better and exercising more are all nice ideas, but they're too general and don't give you a plan of action. People often think they lack motivation when the problem is really a lack of clarity, wrote author James Clear in his book, "Atomic Habits." 飲食更健康以及花更多時(shí)間鍛煉都是不錯(cuò)的愿望，但是內(nèi)容過于泛泛，因此無法制定相應(yīng)的行動計(jì)劃。當(dāng)目標(biāo)不夠清晰時(shí)，人們往往會認(rèn)為自己缺乏動機(jī)，James Clear在其作品《原子能計(jì)劃》中寫道。 "The simple way to apply this strategy to your habits is to fill out this sentence: I will [BEHAVIOR] at [TIME] in [LOCATION]," writes Clear. If you want to eat better, be specific: Resolve to add a fruit or vegetable to your lunch every day, limit fast food to once per week, or have dessert once a week. Clear在書中寫道：“將計(jì)劃變?yōu)榱?xí)慣的一個(gè)簡單辦法就是把這個(gè)句子補(bǔ)充完整：我什么時(shí)間，在哪里，做什么。”如果你希望自己吃的更加健康，那么你可以把這句話變得更加具體：我決心每天午餐時(shí)多吃一個(gè)水果或一些蔬菜，每周只吃一次快餐或甜品。 Make it possible 制定可能實(shí)現(xiàn)的目標(biāo) Don't commit to a marathon if you hate running. 如果你討厭跑步，那么不要逼自己去跑馬拉松 Avoid resolutions that sound great but are unattainable. In fact, make them them something you will enjoy. They can still be hard, but that doesn't mean they have to make you miserable. 不要制定一些聽起來很不錯(cuò)，但卻無法實(shí)現(xiàn)的愿望。事實(shí)上，讓這些愿望變成你真正愛做的事。盡管這些愿望實(shí)現(xiàn)起來還是充滿挑戰(zhàn)，但充滿挑戰(zhàn)并不意味著讓自己痛苦難受。 To eat better, put that bowl of fruit right next to your lunch bag, so you grab an apple or orange every day. Hate apples? Don't pick apples. Pick a fruit you are likely to eat. 如果想吃的更加健康，那么可以將一碗水果放在自己的餐包旁邊，這樣每天就可以拿一個(gè)蘋果或橙子。如果你不喜歡吃蘋果，那就選一種你愛吃的水果。 To exercise more, you might want to run more. But if you're a night person, don't make it harder on yourself by trying to run every morning before work, said Gretchen Rubin, author of "The Happiness Project." Do it after work. 如果你的愿望是花更多時(shí)間去鍛煉，那么你可能希望把更多時(shí)間用來跑步。但是如果你是一個(gè)夜貓子，那么就不要嘗試每天早上在上班之前跑步，因?yàn)檫@樣會讓自己變得更難,Gretchen Rubin-《幸福工程》的作者在文章中寫道。“把跑步放在工作之后”。 Want to meditate? Great. Rubin hates meditating, so she stopped doing it. It's ok to experiment and stop doing things you don't like. "Know who you are, and who you're not," she said. 新年愿望是冥想？太棒了。Rubin討厭冥想，所以她選擇不再繼續(xù)。嘗試并停止做自己討厭做的事情完全沒問題。“了解自己屬于哪一類人，又不屬于哪一類人”，她說道。 Allow yourself to fail 允許自己失敗 It's OK if a coworker's box of donuts throws you off for one day. 某天，同事的一盒花生讓你把今天的目標(biāo)拋在了腦后？這其實(shí)很正常。 Everyone screws up. Expect to have occasional slips. But don't let the occasional missed exercise class or Friday workplace donut throw you off course, explained Norcross. 每個(gè)人都會犯錯(cuò)。允許自己偶爾犯錯(cuò)。但是不要讓偶爾錯(cuò)過的訓(xùn)練課或周五辦公室里的花生讓你偏離既定目標(biāo)，Norcross解釋道。 Most successful resolvers slip in January, but 71% of successful resolvers say their first slip strengthened their efforts through a combination of guilt, increasing awareness of their problem's severity, and the slip reminding them to refine their plans, he said. 最成功的許愿者會在一月份犯錯(cuò)。但是，71%成功實(shí)現(xiàn)愿望的許愿者都表示，第一次犯錯(cuò)會讓他們有一種負(fù)罪感，會更加認(rèn)識到問題的嚴(yán)重性。另外，犯錯(cuò)還會提醒他們不斷修改自己的計(jì)劃，這些都會讓他們變得更加努力。 If you know you're walking into a high pressure situation, practice saying "no thanks" to your aunt's apple pie in advance. Even people who don't like apple pie sometimes still eat it when offered just to be polite. Instead, practice saying "No, thank you." 當(dāng)知道自己將要面臨巨大的壓力時(shí)，請預(yù)先練習(xí)向遞給你蘋果派的姨媽說“不，謝謝”。有些人哪怕并不喜歡吃蘋果派，但出于禮貌，還是會吃掉別人遞給自己的蘋果派。那么，現(xiàn)在就請練習(xí)說“不，謝謝”。 And if you do slip? Focus on getting back on track, not the slip. "The people who show more compassion for themselves are more likely to get back on the horse and try again," Rubin said. 那么，犯錯(cuò)了該怎么辦？把注意力放在重新回到正軌上。“對自己表現(xiàn)出更多同情心的人更有可能重振旗鼓并再次嘗試”，Rubin說。 Set yourself up for success 實(shí)現(xiàn)愿望 Trying to stay off your phone? Get it out of your bedroom by using a standard alarm clock. 想擺脫手機(jī)？把手機(jī)放在臥室外面并用傳統(tǒng)的鬧鐘替代手機(jī)。 See what they tell you: If you're resolved to spend less time on your phone but grab it as soon as you wake up, put your phone in another room at night. Oh, it's your alarm, you say? Buy an alarm clock. They cost $6 now. 看看別人的經(jīng)驗(yàn)：你希望減少看手機(jī)的時(shí)間，但是每次一醒來，你就會把手機(jī)拿到手里。那么，你可以在前一天晚上把手機(jī)放在另外一個(gè)房間。哦，你會說，手機(jī)也是鬧鐘啊。買一個(gè)鬧鐘吧，現(xiàn)在只要6美元。 If you want to limit sweets, get them out of your house. Stay away from your work's break room during Wednesday snack time. 如果你想少吃一些糖，那么把糖拿到別的房間。在每周三的零食時(shí)間，不要呆在放有零食的休息室內(nèi)。 Know yourself 了解自己 Rather than asking you to consider your goals, Clear asks you to consider this two-step process. 不要去思考自己的目標(biāo)。Clear的建議是請你思考這兩個(gè)問題。 Decide the type of person you want to be: A healthy person? A strong person? A writer? A musician? 你希望成為哪一類人？健康的？強(qiáng)壯的？一個(gè)作家？還是一個(gè)“音樂家”？ Then prove it to yourself with small wins over time. Gym classes, weight lifting, writing, practicing. Every time you do something toward the goal of you who want to be, tell yourself that you are becoming that person. (I did my Pilates in the morning before I started writing this piece. It's part of my goal to be a healthy person.) 然后，在接下來的一段時(shí)間內(nèi)，利用小的成功向自己證明。體育課、舉重、寫作、練習(xí)。每次朝自己的目標(biāo)努力時(shí)，告訴自己你正在變成自己希望成為的人。（在我寫這篇文章之前，我在早晨完成了普拉提練習(xí)。我的目標(biāo)之一就是身體健康。） Make it public 將自己的愿望公開 Author Gretchen Rubin says she plans to visit the Metropolitan Museum of Art a lot in the new year. 作者Gretchen Rubin說，她計(jì)劃在新的一年里多去參觀一下大都會博物館。 If you're surrounded by supportive friends and family, making your goals public and asking for accountability can help. So can joining a gym with friendly competition or a group like Weight Watchers. 如果周圍有支持你的朋友和家人，那么向他們公開你的愿望并提出對愿望負(fù)責(zé)將有助于你實(shí)現(xiàn)目標(biāo)。你可以加入舉行友好比賽的健身房或類似于“慧儷輕體”這樣的群體。 The resolution guides I spoke to agreed to go public with their resolutions: Norcross resolved to stop multitasking in 2020, and he had already started practicing during our telephone interview. 和我談過話的愿望導(dǎo)師同意公開自己的新年目標(biāo)：Norcross決心在2020年停止同時(shí)處理多項(xiàng)工作。他在電話采訪期間就已經(jīng)開始付諸實(shí)踐了。 Psychologist Lisa Damour, author of "Under Pressure" about the lives of teen girls, plans to focus on meditating in 2020, despite having two children and a more-than-full-time career. 心理學(xué)家Lisa Damour，《壓力之下》（一本少女生活的作品）的作者。盡管有2個(gè)孩子還有一份比全職還要忙的工作，她2020年的計(jì)劃是專注于冥想。 "I'm going to start at five minutes daily," she said, crediting James Clear with starting a daily "atomic habit" before trying for more. “我剛開始會每天冥想5分鐘”，她說。在嘗試進(jìn)行更長時(shí)間之前，她把這一做法歸功于James Clear。James會從每天一個(gè)小目標(biāo)開始做起。 Rubin is going to try to visit the Metropolitan Museum of Art every day she's home in Manhattan, a few blocks from the museum. Rubin打算每天參觀大都會博物館。Rubin住在曼哈頓，里博物館距離幾個(gè)街區(qū)。 While that sounds like a tall order, it's also the subject of her next book -- so it's huge motivation to explore and learn from her new workplace in the new year. 盡管這一目標(biāo)聽起來很困難，但這也是她下一步作品的主題。這次，她有巨大的動力在新的一年探索這里并在這里學(xué)習(xí)。 Show (don't tell) your children 做給孩子們看（而不是告訴孩子們） Model good behavior: Teens won't get off their phones if you're always on yours. 榜樣行為：如果你一直拿到手機(jī)，那么這些青少年們也不會放下手中的手機(jī)。 Parents can open the door to a conversation with their children about resolutions by talking about their own reflections and hopes for the new year. They can mention that it's hard to meet their own goals, and that perfection is not the goal. 父母可以和孩子敞開心扉聊一聊自己的新年愿望。他們可以談?wù)勛约旱姆此家约皩π乱荒甑钠诖８改缚梢愿嬖V孩子們，實(shí)現(xiàn)自己的目標(biāo)并不容易。實(shí)現(xiàn)目標(biāo)并非為了追求完美。 Parents can bring up the changes they want to make and model how they want to make those changes, said Damour. It's important to bring it up without criticizing, she said. 父母可以告訴孩子自己希望做出哪些改變并向孩子們展現(xiàn)出自己是如何讓這些改變發(fā)生的，Damour表示。教導(dǎo)孩子的時(shí)候不要批評孩子，這一點(diǎn)很重要。 With children under age 10, parents can take the lead in a discussion about where family members have room to grow, she said. Once your children get to adolescence, don't give them any ideas, she added. 當(dāng)孩子還不滿10歲時(shí)，父母可以帶頭討論家庭成員的成長空間。當(dāng)孩子進(jìn)入青春期時(shí)，不要把自己的任何想法強(qiáng)加給他們，Damour補(bǔ)充表示。 "Parents should work with the assumption that no normally developing teenager wants to be told what to do," said Damour. If the teenager is quietly doing the right thing and the parent suggests it, kids will likely stop doing it. Damour說：“父母應(yīng)該知道，沒有哪一個(gè)正常成長的青少年希望按別人的指示去做事”。如果父母在一個(gè)青少年正在做一件正確的事時(shí)要求他（她）去做這件事，那么處于青春期的孩子很可能不再做這件事。 "Most of how we guide young people is modeling the behaviors we want," she said. "If what you say and do don't match, a teenager will notice and call you on your hypocrisy." 絕大多數(shù)我們對年輕人的教導(dǎo)都是讓他們表現(xiàn)出我們所希望的行為。如果你言行不一，那么你的孩子會注意到這一點(diǎn)并會認(rèn)為你是一個(gè)偽君子。 文章來源：CNN,編輯:Susan