* 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人計劃。這些計劃必須能具體體現(xiàn)你的價值觀、和你的身份產(chǎn)生共鳴、帶給你快樂。

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* 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、什么時間開始。

"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，“跑步的人都會指出，對于跑步來說最重要的事情是到戶外去，”一旦你出了門你就更可能會跑起來。

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你必須構(gòu)造你的個人環(huán)境來推動目標(biāo)的實現(xiàn)。所以你要打造你的周邊環(huán)境讓你走出門去，在清晨做的第一件事就是跑步。晚上臨睡前把運動服放在床邊伸手就能夠到的地方，它們會成為你下樓出門的暗示。

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)的語言里，這些步驟叫做執(zhí)行意圖。新的行為總會伴隨著一些不愉快，在這些不愉快沒有從新行為中剝離，讓行為自身產(chǎn)生吸引力之前，執(zhí)行意圖都會取代習(xí)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.

在自我約束的時候給自己留點余地。Pychyl說，“自我約束時不時出點差錯是可以預(yù)見的事情”，你需要警惕的是“管他的”效應(yīng)。你應(yīng)該時不時允許自己出點小差錯，然后回到正軌就可以了。