如何讓你的新年決心貫徹到底

　　我們每到新年都會(huì )做新年計劃，然而這些計劃常常半途而廢無(wú)疾而終，我們應該做些什么才能讓我們的新年決心貫徹到底，不至于到了年底又悔不當初呢?

　　The New Year always brings with it a cultural tradition of new possibilities. We see it as a chance for renewal.

　　新年總是伴隨的新的可能性一同到來(lái)，我們都把新年看做是一個(gè)洗心革面的機會(huì )。

　　We begin to dream of new possible selves. We design our ideal self or an image that is quite different from what we are now.

　　我們開(kāi)始想象自己新的可能性，我們設想出了一個(gè)完美的自己或者和現在完全不同的自己。

　　For some of us, we roll that dreamy film in our heads just because it is the beginning of the New Year, but we are serious about making changes. We just make some half hard resolution and it evaporates after a week or two. The experience makes us less successful and leads us to discount ability to change in the future. It’s not the changes impossible, but it won’t last unless our resolutions are supported with plans for implementation. We have to make our intensions manageable by detailing the specific steps that will carry us to our goal.

　　對我們中的一些人來(lái)說(shuō)，我們會(huì )在頭腦中放映這種“夢(mèng)想劇場(chǎng)”只是因為這是一年的開(kāi)始，但是我們對待改變的態(tài)度是很慎重的。我們只是下定一些難不難的決心，一兩周之后這個(gè)決心就人間蒸發(fā)了。這種經(jīng)歷讓我們變得沒(méi)有那么成功，未來(lái)的可能性也打了折扣。不是說(shuō)改變不可能，而是說(shuō)沒(méi)有可行性的計劃支撐，決心是不會(huì )持久的。我們需要把決心具體成明確的步驟，才能讓我們朝著(zhù)目標的方向前進(jìn)。

　　Say your goal is to lose weight by dieting and cutting off sweets. But one night you just have to have a cookie and you know there is a bag of your favorites in the cupboard. You want one, you eat two, you check the bag and find out that you’ve just shot 132 calories. You say to yourself, “What the hell. ” and polish off the whole bag. Then you begin to draw all kinds of unpleasant conclusions about yourself. To protect your sense of yourself, you begin to discount the goal. You may think, “Well , dieting wasn’t that important to me and I wouldn’t make it anyhow.” So you’ll abandon the goal and return to your bad habits.

　　比如說(shuō)你的目標是節食減肥不吃甜食。但是一個(gè)晚上你不得不吃一塊曲奇，你知道碗櫥里有一包你最?lèi)?ài)的零食，你想吃一塊，結果吃了兩塊，你查看了一下這個(gè)零食包發(fā)現你剛攝取了132卡路里，你對自己說(shuō)，“管他呢”，然后消滅了整個(gè)一包。然后你得出各種不愉快的結論，為了保護你的自我感覺(jué)，你開(kāi)始給目標打折，可能會(huì )想，“嗯，節食沒(méi)那么重要啦，反正我怎么都做不到的�！庇谑悄銙仐壛四繕嘶貧w壞習慣的懷抱。

　　* First, says Timothy A. Pychyl, Ph.D., associate professor of psychology at Carleton University in Ottawa, you have to choose personal projects that have meaning for you. They have to embody your values, resonate with your identity, hold some enjoyment for you.

　　首先，心理學(xué)家Timothy A. Pychyl博士建議，你必須選擇對自己有意義的個(gè)人計劃。這些計劃必須能具體體現你的價(jià)值觀(guān)、和你的身份產(chǎn)生共鳴、帶給你快樂(lè )。

　　* Then you have to focus on making the change manageable. Say your resolution is to start running. You have to get specific about exactly what you are going to do, where you are going to do it, and at what time.

　　然后要努力讓這種改變具有可控性。比如你的決心是開(kāi)始跑步，你必須做明確的打算你要做什么、打算在哪里做、什么時(shí)間開(kāi)始。

　　"As runners always point out, the biggest thing about running is just to get outside," says Dr. Pychyl. Once you get out the door you are more likely to go for that run.

　　Pychyl博士說(shuō)，“跑步的人都會(huì )指出，對于跑步來(lái)說(shuō)最重要的事情是到戶(hù)外去，”一旦你出了門(mén)你就更可能會(huì )跑起來(lái)。

　　Making change manageable means that you have to structure your personal environment to facilitate your goal. So you set up your surroundings to get you out the door to run first thing in the morning. The night before you lay out your running clothes right next to your bed so that they are as easy to reach for as your toothbrush. They become your cue to go downstairs and get out the door.

　　使改變具有可控性意味著(zhù)你必須構造你的個(gè)人環(huán)境來(lái)推動(dòng)目標的實(shí)現。所以你要打造你的周邊環(huán)境讓你走出門(mén)去，在清晨做的第一件事就是跑步。晚上臨睡前把運動(dòng)服放在床邊伸手就能夠到的地方，它們會(huì )成為你下樓出門(mén)的暗示。

　　In the language of psychology these steps are called implementation intentions. They take the place of habits until the new behaviors lose some of their unpleasantness and become more attractive in their own right. After all, running is difficult in the beginning when you are out of shape, even though making the effort feels good and makes you feel good about yourself.

　　在心理學(xué)的語(yǔ)言里，這些步驟叫做執行意圖。新的行為總會(huì )伴隨著(zhù)一些不愉快，在這些不愉快沒(méi)有從新行為中剝離，讓行為自身產(chǎn)生吸引力之前，執行意圖都會(huì )取代習慣。

　　* Build in a little leeway in your new effort at self-regulation. "We should expect to fail at self-regulation at times," says Dr. Pychyl. What you really have to guard against is what is formally known as "the what-the-hell effect."Instead, expect to "mess up" from time to time. And just get right back on track.

　　在自我約束的時(shí)候給自己留點(diǎn)余地。Pychyl說(shuō)，“自我約束時(shí)不時(shí)出點(diǎn)差錯是可以預見(jiàn)的事情”，你需要警惕的是“管他的”效應。你應該時(shí)不時(shí)允許自己出點(diǎn)小差錯，然后回到正軌就可以了。

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