A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).
新的一年美好象征著嶄新的生活篇章。許多人會立下雄心勃勃的目標(biāo)，可最終能實現(xiàn)目標(biāo)的卻只有12%。聽起來不盡人意吧？千真萬確。全球1.56億人等不及喝彩就放棄了堅持他們的新年計劃。為什么新年計劃總是失?。吭鯓颖ＷC計劃成功實現(xiàn)呢？請繼續(xù)往下讀。

Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).
注意：鑒于“減肥”是最常見的新年計劃，我重點以此為例。不過下面這些方法也適用于其他目標(biāo)，試試吧！

1. You’re treating a marathon like a sprint
你把“馬拉松”當(dāng)成了“短跑”

Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).
循序漸進的改變或許不那么風(fēng)光，卻比“立刻就要得到”的心態(tài)更奏效。小改變更容易堅持，因為它們不會讓你心生畏懼；而且如果方法得當(dāng)，你甚至都難以察覺這些變化！

If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.
如果你現(xiàn)在有很多壞毛病，最不可能的就是一夜之間煥然一新。想減肥嗎？那就別再搞什么速成節(jié)食和極端鍛煉計劃了。與其遵循毫無樂趣的嚴(yán)苛計劃，不如選擇每周養(yǎng)成一個好習(xí)慣。例如，你可以先從簡單做起，第一周只要記得多喝水就行；到下一周，你可以嘗試每天吃3個水果并多吃蔬菜；再下一周，你可以試著限制每餐的蛋白質(zhì)攝入量。

2. You put the cart before the horse
你本末倒置

“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.
多吃垃圾食品很不好，所以想都別想。請選擇能帶來益處的計劃，至于不重要的部分，那就直接忽略掉吧。

3. You don’t believe in yourself
你不相信自己

A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).
沒有行動意味著在起跑線上就輸?shù)袅?。如果你以前制定過新年計劃卻未能實現(xiàn)，我相信，你肯定很受挫。內(nèi)心喋喋不休的懷疑會一點一點阻礙個人成長。說實話，你輸了一次還是兩次，又有誰會在乎呢？今年，何不再試一次？相信今年能做得更好！

4. Too much thinking, not enough doing
想得太多，做得不夠

The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.
如果不采取行動，就算世上最好的自助書也幫不了你。沒錯，你要尋求靈感與知識，可只有實際運用才能見效。如果你能把從書籍或文章中學(xué)到的知識加以實踐，那你離成功也不遠了。

5. You’re in too much of a hurry
你太急躁

If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.
如果事情能又快又輕松地搞定，那么誰都能成功了。所以，你最好學(xué)會耐心。

6. You don’t enjoy the process
你不喜歡過程

Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.
有些人想減肥卻又忍不住吃東西，還視運動為眼中釘，很奇怪吧？最好的健身計劃應(yīng)該不會給日常生活造成不便。畢竟，制定目標(biāo)不是為了給生活施壓，而是為了減壓。

The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.
就連最優(yōu)秀的人也無法做好自己總是討厭的事。所以，不管采取什么方式，請試著讓減肥充滿樂趣。你可以參加喜歡的運動、和朋友一起鍛煉、參加健身班并結(jié)識新朋友，或每周給自己放天假，暫且放開鍛煉計劃。

7. You’re trying too hard
你過猶不及

Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.
除非你愿意被欲望折磨，否則別自找罪受。你越告訴自己不能吃什么，就會變得越想吃那東西。只要你大部分時候能做出正確選擇，偶爾開葷開戒也沒什么。

8. You don’t track your progress
你沒有跟蹤進度

Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.
記錄下鍛煉進度有助于保持“我能行”的心態(tài)。你只要準(zhǔn)備筆紙，每次記下自己做了哪些運動、做了多少次以及當(dāng)時的體重。至于目標(biāo)，那就是爭取下次做得更好。按部就班提高最佳表現(xiàn)可以創(chuàng)造積極反饋，進而鼓勵你繼續(xù)努力。

9. You have no social support
你缺乏社會支持

It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.
只身一人很難保持充滿動力。好在你并非單槍匹馬：你可以在Facebook上邀請好友搭伴一起運動。如果有同事恰好跟你一樣，可以趁午餐時間互相溝通，從而做出積極決定。你也可以在Facebook、LinkedIn或其他網(wǎng)站上加入相關(guān)小組。團結(jié)就是力量，好好利用起來吧。

10. You know your what but not your why
你知道自己想要什么，卻不清楚為什么想要

The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.
很多新年計劃失敗的最大原因在于——你知道自己想要什么，但不清楚為什么想要。

Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:
的確：你想要減肥健身或更健康，但為什么這對你而言很重要呢？例如：

Do you want to be fit so you can be a positive example that your children can admire and look up to?
你想要鍛煉，是因為你希望給子女樹立值得欽佩的好榜樣嗎？

Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?
你想要減肥，是因為你覺得減肥后會更自信迷人嗎？

Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?
你想要健康，這樣你會更加精力充沛并清晰專注，然后過好生活的點點滴滴嗎？

Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.
不管你健身是為了活得更久、樹立榜樣、提高活力、增加自信、買漂亮衣服，還是單純?yōu)榱俗兊眯愿校紱]問題。別去管那些先入為主的想法，真實做你自己吧。

The more specific you can make your goal,
制定的計劃越詳細，

The more vivid it will be in your imagination,
預(yù)想情形也就越逼真；

The more encouraged you’ll be,
越是自我激勵，

The more likely it is you will succeed (because yes, you CAN do this!).
就越有可能取得成功。因為，你能行！