如何实现新年目标

How to make your New Year’s resolutions happen

王淑怡 供稿

Every year, millions of people make New Year’s resolutions, hoping to spark positive change. The recurring themes each year include a more active approach to health and fitness, improved finances, and learning new skills. Despite the best of intentions, many people struggle to finish their plans. According to statistics published by the University of Scranton, about 45 percent of Americans usually make New Year's resolutions. However, of those who make resolutions，a mere 8 percent achieve them. 

每年，许多人都会制定自己的新年目标，希望在新的一年中做出积极改变。认真锻炼、保持健康、存钱、学习新技能……这几个主题年年都会在我们的计划中重复出现。虽然愿望很美好，但很多人的计划都会以失败告终。美国斯克兰顿大学的调查数据表明，大约45%的人会制定新年目标，但只有8%的人能够实现。

According to research, the most common reasons people struggle to keep their resolutions include not being specific enough, not mentally prepared for change, and lack of resolution. If you want to realize your New Year’s resolution this year, try the following 2 steps:

研究显示，人们常见的无法实现新年目标的原因包括：目标不够具体、还没有准备好接受改变以及缺乏实现目标的动力。如果今年你想要认真完成新年目标，可以尝试以下两个方法：

1.Write down your goals with SMART principles for the areas in your life you are committed to changing.

1.用SMART原则在你希望做出改变的领域制定目标

Specific. Your resolution should be clear. Rather than saying, “I want to start exercising,” we would say, “I want to start exercising 20 minutes a day, three times a week.”

S代表具体(Specific)，你的目标必须具体清晰。比如“我想要开始锻炼”不够具体，可以说“我想要每天锻炼20分钟，一周锻炼三次”。

Measurable. Ensure that you benchmark your progress. This will help with your motivation and allow you to see the progress you have made so far. 

M代表可度量(Measurable)，确保你能够衡量目标完成的情况，这有助于提升你的积极性，并且能够直观地看到目前为止所取得的成就。

Achievable. Even the loftiest goals can be accomplished if you make efforts. Try to avoid set goals that are out of you reach.

A代表可实现(Achievable)，即使是最难以完成的目标，在付出努力的情况下目标依然可以实现，尽量避免设立你无法达到的目标。

Relevant. Why is this important to you now? Is this goal relevant in your life right now? Relevance is particularly important when setting professional goals.

R代表相关性(Relevant)，为什么现阶段这个目标对你很重要？这个目标是否与你现在的生活相关？相关性在制定职业规划时尤为重要。

Time-bound means setting a specific deadline for accomplishment. A deadline creates a sense of urgency to motivate us to act.

T代表有时限(Time-bound)，指要为完成目标设定一个具体的时间期限，给自己制造一种紧迫性，从而激励自己完成目标。

2.Make it fun

2.找些乐趣

Most of us strive for efficiency when it comes to achieving our goals. If you want to get fit, you figure a punishing workout will be just the thing to produce rapid progress. If you want to ace a class, you assume long, distraction-free study sessions are key. But research has shown that focusing on efficiency can leave you high and dry because you'll neglect an even more important part of the equation: whether you enjoy the act of goal pursuit.

在完成目标的过程中，大多数人都力求高效。如果你的目标是锻炼身体，你会认为高强度的锻炼将能让你快速取得成效。如果你想学好一门功课，你会认为长时间、不被打扰的学习很重要。但研究表明，专注于效率会让你被困在原地，因为你会忽略更重要的事，也就是你是否享受追求目标的过程。

If it's not fun to exercise or study, you're unlikely to keep at it. But if you get pleasure from your workouts or study sessions, research has found you'll persist longer. And in the end, that's what often matters most to achieving a New Year's resolution.

如果锻炼或学习没有乐趣，你就不太可能坚持下去。但研究发现如果你从锻炼或学习中获得乐趣，就会坚持得更久。而最终，这往往是实现新年计划的最重要因素。

One way to make pursuing a goal that normally feels like a chore more fun is to combine it with a guilty pleasure. Consider only letting yourself watch your favorite TV show at the gym so you'll start looking forward to workouts. Or only letting yourself drink a coffee during study sessions so there is a hook to get you to the library.

想要把追求一个辛苦的目标变得更有趣，方法就是把它与有罪恶感的快乐结合起来。可能仅仅允许自己在健身房看最喜欢的电视节目，你就会开始期待锻炼了。或者让自己在学习期间喝咖啡，这样就有了去图书馆的动力。

【VOCABULARY】

1. spark v. 引发

2. recurring adj. 反复出现的，再次发生的

3. benchmark v. （根据某种标准）评估，衡量

4. lofty adj. （思想、目标等）崇高的；高尚的

5. time-bound adj. 有时限的

6. ace v. 在……中取得好成绩

7. equation n. （必须考虑多种因素的）复杂局面（或问题）

8. chore n. 令人厌烦的任务；乏味无聊的工作

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