双语：如何才能达成新年决心

As the new year dawns, so too does the opportunity for change.
新年伊始，改变的契机也随之而来。

Experts say January can be a good time to reflect on self - improvement, but acknowledge it takes work to make resolutions stick.

专家表示，1月可能是反思自我提升的好时机，但他们也承认，要让新年决心得以坚持需要付出努力。

Studies have shown that up to 70% of people who make New Year's resolutions abandon those good intentions within months.

研究表明，高达70% 制定新年决心的人会在几个月内放弃这些美好愿望。

Here are some tips for how to keep those resolutions when your willpower starts to falter.

以下是一些当你意志力开始动摇时，如何坚持新年决心的小贴士。

Start small  从小事做起

Psychologist Lynn Bufka suggests being realistic about any resolutions.

心理学家林恩·布夫卡建议，对任何决心都要现实一些。

"It's quite daunting to say that you want to lose 50 pounds and thus, will never eat dessert again," she said. "It might be more helpful to say, you're only going to have dessert on the weekends and for special occasions."

“说你想减掉50磅，所以再也不吃甜点了，这相当令人却步，” 她说。“更有用的说法可能是，你只在周末和特殊场合吃甜点。”

Behavioral health experts recommend breaking ambitious goals into smaller targets, like swapping at least one snack for fruit and vegetables or getting some exercise for 10 minutes every day. Once you start hitting these smaller goals, the bigger one might not seem so daunting.

行为健康专家建议将宏大的目标分解成较小的目标，比如至少用一份水果和蔬菜代替一份零食，或者每天锻炼10分钟。一旦你开始实现这些小目标，大目标可能就不会显得那么令人望而却步了。

Think positive  积极思考

It's tough to make big changes. Bufka said that simply thinking more positively about what your ultimate goal is —and what you're gaining from your changed behavior —can bolster your motivation.

做出重大改变很难。布夫卡说，仅仅更积极地思考你的最终目标是什么，以及你从改变的行为中获得了什么，就能增强你的动力。

Focusing on what the resolution is helping you to accomplish —rather than what you're being deprived of —can be a powerful way to reframe your thinking, experts say.

专家说，专注于决心能帮你实现什么，而不是你被剥夺了什么，这是一种强有力的重塑思维方式。

Focus on goals  专注于目标

A study of New Year's resolutions published in 2020 found that people who focus on specific goals are more successful than those simply trying to kick bad habits.

2020年发表的一项关于新年决心的研究发现，专注于特定目标的人比那些仅仅试图戒掉坏习惯的人更成功。

Enlist friends and your calendar

借助朋友和日程表

Involving others in your efforts, both for support and to hold yourself accountable, may also help. Someone who decides to start exercising more, for example, might find it useful to join a running group or find a gym class with friends, to make training less of a chore.

让他人参与你的努力，既能获得支持，又能让自己承担起责任，这可能也会有所帮助。例如，决定开始更多锻炼的人可能会发现，加入跑步小组或和朋友一起上健身课很有用，这样锻炼就不那么像苦差事了。

Experts also recommended scheduling time into your calendar to help you keep your resolution, like blocking off a specific period every morning or evening.

专家还建议在日程表中安排时间，以帮助你坚持决心，比如每天早上或晚上留出特定的时间段。

Be kind to yourself  善待自己

Change is hard, so don't expect perfection. There will inevitably be times when it feels impossible to keep your resolution or you want to give up.

改变很难，所以不要期望完美。不可避免地会有一些时候，你觉得无法坚持决心，或者想要放弃。

"A great resolution might be, 'I will be less judgmental with myself,'" said Tamara Russell of the British Psychological Society. "Research shows that the more we develop self - compassion, the more compassionate we can become towards others."

“一个很棒的决心可能是，‘我会对自己少一些评判’，” 英国心理学会的塔玛拉·罗素说。“研究表明，我们越培养自我同情心，就越能对他人富有同情心。”

Lastly, if Jan. 1 feels like an artificial date to adopt new resolutions, make the changes on your own schedule.

最后，如果1月1日这个设定新年决心的日子感觉很不自然，那就按照你自己的日程来做出改变。

Russell said it makes "no sense at all" to make resolutions pegged to the calendar year, given that winter is typically a time of hibernation for much of the natural world. She said that spring, as a season of growth and renewal, might be a better time for most people to embrace change. To better keep resolutions, Russell suggests reviewing each week what has and hasn't worked. "Keep refining and don't be afraid to adjust and fine - tune what you are doing," she said. "Study your own behavior like a scientist."

罗素说，鉴于冬季通常是自然界大部分生物的冬眠期，将决心与日历年挂钩 “完全没有意义”。她说，春天作为生长和更新的季节，对大多数人来说可能是拥抱改变的更好时机。为了更好地坚持决心，罗素建议每周回顾哪些做法有效，哪些无效。“不断改进，不要害怕调整和微调你正在做的事情，” 她说。“像科学家一样研究你自己的行为。”

翻译：豆包

整理：2025年1月31日于大姚六苴铜都记忆酒店