新年從細節開始:真正能堅持下去的10大新年目標大綱

The odds are against us: Roughly 88 percent of New Year's resolutions don't make it through the year. These are big to-dos we’re slacking on: eat healthier, get a better job, lose weight, save money. How can we fall short on such important goals year after year? The problem may lie in the kinds of resolutions we make – not our willpower.

形勢不太有利：大約有88%人們的新年計劃基本堅持不下去。這些要做的大事我們通通都懈怠了：吃得更健康，換一份更好的工作，減肥，存錢。年復一年我們怎麼總會功虧一簣？問題可能在於我們所定下的新年目標，而不是我們的意志力。

Drink One Glass of Water in the Morning

在早晨喝一杯水

Drink a glass of water when you wake up. Water hydrates your body to start the day off. It’s preparing your body to accept nutrition. People talk about wanting to lose weight, but what if instead of that, that goal was, "I’m going to drink a full glass of water every morning." Instead of focusing on the end goal, focus on the small changes you can make every day to get there. When you have something you can accomplish every day, you’re more likely to form habits which, over time, will help you achieve your weight loss goals.

當你醒來時，喝一杯水。身體得到水分補給後，開始迎接新的一天，並準備對營養的吸收。人們總說想減肥，但如果不是那樣的目標呢？如果目標是：“我打算每天早上喝滿滿一杯水” ，又會怎麼樣呢？與其關注最終結果，不如關注每一天你能做到的細微改變。當你每天都能完成一點，你更有可能養成一種習慣，這種習慣假以時日就會幫你達成減肥目標。

Turn One Driving Trip into a Walking Trip

把駕車出行換成徒步旅行

Before promising yourself that you will get up early and exercise every day, ask yourself if you’re really the kind of person who loves getting up at the crack of dawn to go on a long run. If you are, good for you; if not, consider taking small steps in the right direction as a start. Maybe you’re the kind of person who can walk to go get coffee. That can be a doable, achievable thing. From there you start to think, "I think I’m going to walk to yoga class, or walk to the grocery store."

在向自己承諾每天早起鍛鍊身體時，先問問自己：我真的喜歡拂曉時分就起牀去晨跑嗎？我是這種人嗎？如果你是，恭喜你；如果不是，那麼在開始時，請考慮在正確的方向上做些小小的努力。也許你是步行去拿咖啡的那種人，這事是可做而且可行的。然後你開始有這樣的想法：“我認爲我可以步行去參加瑜伽課，或者步行去雜貨店。”

Read One Page Before Bed Every Night

每晚睡前讀一頁書

If you read one page every night before going to bed, you would be done with a 365-page book by the end of the year. That may not sound impressive, but it's one book more than you got through last year. If you’re feeling inspired, gradually increase your page count.

如果你每夜睡前讀一頁書，那麼到了年底，你就讀了一本365頁的書。這個聽起來也許沒那麼動心，但一年時間過去，你得到的遠不止一本書。如果你覺得自己受到了啓發，有進步，你可以逐漸增加你的閱讀頁數。

Make One Networking Effort a Day

每天爲人際關係網做點努力

“Make a new professional contact on LinkedIn, or any other social-networking site that has to do with your industry,” says Lisa Johnson Mandell, author of “Career Comeback – Repackage Yourself to Get the Job You Want.” In addition to networking, educate yourself. Keep your finger on the pulse of the industry you’re after. Read at least one online article about a cutting-edge development in your field, or at the company you'd like to work for.

《復出職場--爲獲得心儀的工作，重新包裝你自己》的作者麗莎·約翰遜·曼德爾說，“你可以在LinkedIn或其他社交網站建立一種與職業相關的新聯繫。” 除了人際關係網，還要接受自我教育，把握所在行業的發展脈搏。她還說，“至少在網上閱讀一篇關於尖端領域的文章，不論是關於你自己所在的行業還是你想爲之工作的公司。”

Indulge Every Other Day

改天再享用

Enjoy your favorite foods and drinks – in moderation. “Limit, do not eliminate,” says nutrition expert Rania Batayneh. “Diets do not work. Eliminating your favorite foods will just make you want or crave them more.” Instead of cutting out your favorite indulgences entirely, Batayneh suggests finding ways to limit your intake. If you eat potato chips every afternoon, challenge yourself to cut back to every other afternoon, focusing on reframing them as an infrequent treat.

好好享用你最愛的食物和飲料，但請適量。營養專家拉尼婭·巴特內說，“不是不吃，而是要限量。節食食譜沒有效果，不吃只會讓你更想和更渴求”。巴特內建議，與其不吃，還不如尋找辦法來限制攝入量。如果你每天下午吃薯片，挑戰自己：隔天下午再吃，調整認知，把它們作爲偶爾的零食。

Buy Lunch Every Other Day

每隔一天買一次午餐

We can make the most impact on our spending habits by monitoring our casual spending habits, according to Harlan Platt, professor of finance at Northeastern University. “These include coffee at Starbucks, restaurant lunches and driving your car.” Instead of drinking lattes every day, drink them on Monday, Wednesday and Friday only. Think of them as luxuries, and aim to treat them as such.

東北大學的金融學教授哈蘭·普拉特表示，通過觀察我們的休閒消費習慣，我們可以對自己的消費習慣做出改變。他說：“這些消費包括到星巴克喝咖啡、下館子吃飯、和自己開車。” 不要每天喝拿鐵，只週一、週三和週五喝咖啡就可以。把它們想成奢侈品，並這樣對待它們。

Say 'I Love You'

說“我愛你”

Say ‘I love you’ more, more times than you imagine you could, or k of how you feel when you're on the receiving end, even via a text or Facebook message – it feels good, doesn’t it? Even if it’s a quick three words, it feels good to know that someone, somewhere thinks you’re great. Now, pay it forward. Make sure you appreciate the people in your life. Thank them for who they are and what they do, on a regular basis.

多說“我愛你”，比你認爲你可以或應該說的次數還要多。即使是通過文字或Facebook來傳達，當你作爲聽到這句話的一方，想想你的感受，那感覺很好不是嗎？即使是簡單的三個字，知道有人在某地認爲你很棒，那感覺就很好。現在去迴應那些人。感謝你生活中的那些人，經常感謝他們，感謝他們的真性情，感謝他們爲你做的事。

Breathe Deeply for 10 Seconds

深呼吸10秒

Be intentional about your breathing. Some people can let life’s stresses roll right off their back, but for the rest of us, hearing “just don’t worry about it” is less than helpful. Instead of channeling your energy into "not worrying," try focusing on something positive, proactive and mindless, like breathing. Close your eyes for 10 seconds and focus on taking deep breaths. In addition to helping you slow down (deep breathing tells your brain to relax), you’re giving yourself a chance to push the reset button.

關注你的呼吸。有些人不會讓生活壓着喘不過氣來，但對我們其他人，聽到一句“不用擔心” 並沒起到什麼幫助。試着專注積極主動和不操心的事，比如呼吸，而不是把你的精力轉去關注“不擔心”。閉上眼睛10秒鐘，專注深呼吸。深呼吸，除了幫助你淡定下來（深呼吸讓你的大腦放鬆），還給了你自己一個按下“重啓”按鈕的機會。

Hide Your Paper Towels

把紙巾藏起來

Trade your paper towels for cloth towels. Again, start small at first. Simply make your paper towels less convenient to use – place them in the cupboard under the sink and hang a hand towel in an accessible place. This quick switch will help you reduce your paper towel usage and encourage you to find reusable alternatives. Do you really need a fresh paper towel just to dry your hands? Save that disposable for kitchen accidents or pet surprises.

把紙巾換成毛巾。同樣的，剛開始時從小處着手。只要增加使用紙巾的難度就好，比如把紙巾放置在水槽下的櫥櫃裏，把毛巾掛在方便取用的地方——這種簡易的對換，可以幫你降低紙巾的使用量，鼓勵你尋找可重複使用的替代品。你真的需要一張新紙巾來擦手嗎？把一次性紙巾存下來用到應對廚房和寵物帶來的意外上。

List One Thing You're Thankful for Every Day

記錄一件當天你要感謝的事

At the end of the day, list one thing you’re thankful for. It can be something small like a good parking spot or perfectly steeped cup of tea, or it can be broad like the health of your family. Whatever that one thing is (and there is no need to stop at just one), take a few minutes out of your day to acknowledge how grateful you are for that one little thing.

在一天結束的時候，記錄一件當天你要感謝的事。這件事可以很小，比如說有一個好的停車位，或是泡了一杯好茶；這件事也可以很重要，如家人的健康。無論這件事是什麼（也沒必要說糾結是哪一件），花個幾分鐘來爲這件微不足道的事情表達你的謝意。