【實用英文】十招教你堅持新年目標

 
 

新年假期結束,代表新的一年開始。你今年的目標有那些呢?趁著新年許下的願望,不管是生活作息正常、改變飲食習慣還是健身運動,只有堅持下去才能達成目標。現在正是時候!

 

It's very easy to make New Year's resolutions in the heat of enthusiasm and glowing joy but most of us are more familiar with the difficulty of sticking to the resolutions! It is possible but it does take focus, planning, and a determination to stick with the resolutions for the same amount of time it takes to change a habit, so that the resolutions also turn into new habits.

人們很容易在一股燃燒的熱情和喜悅中許下新年目標,但是大多數的人對堅持下去的困難也並不陌生!堅持是有可能的,但是需要專注、計畫還有花費一定的時間來改變習慣的決心,因此目標經常也變成新的習慣。

 

1.Realize that New Year's day is just another day and that making resolutions on this day is no different from making a resolution on any other day.  

了解「新年」如同一年的任何一天,而在新年或其他任何一天許下的目標都是一樣的

While it's a convenient time because it's a new year and therefore feels like a new beginning, placing too much emphasis on it being a brand new start of the day your whole life is going to change is unrealistic. Think of the occasion more as a catalyst for change and a jumping-off point.

這是很合適的時間點因為剛好是新的一年,讓人感覺像是一個新的開始,但是太過強調新年是一個全新的日子,所以能讓你的整個人生改變,反而把這天變得很不真實。人們更應該將這天視為一個改變的催化劑和起點。

 

2.Pinpoint your most realistic resolutions.                                                                      

找出你最實際的目標

Review the different areas in your life and think about what is working as well as what isn't. Instead of picking the same old resolutions that you can never seem to keep, like losing weight, giving up smoking or winning an award, choose an area that you know needs improvement rather than a radical change. Think long term and make sure it's something you can realistically see happening. And reduce the amount of resolutions you make – hone down that list of 10 resolutions to just one or two, or be prepared to approach your resolutions one after another rather than all at once.

  • For instance, perhaps you don't see enough of your friends or you never ring your mum. Working on these seemingly simple things may be more rewarding in the long run.

  • Get this app: Lift - Daily Motivation

  • Longer term goals such as learning a new language or controlling your temper are also fine but they must be broken down into chunks so that you don't have unrealistic expectations and then give up too easily.

回顧人生中不同的部分並且想想哪些事情可以實行而哪些不行。比起選擇以前那些看起來不可能堅持的新年目標,像是減肥、戒菸或是得獎,不如選擇一個你知道需要改進的部分取代激進的目標。以長遠來看,你確定能夠看見他真實發生的事情,並且減少目標的數量,把十個減為一個,或者是一次實行一個好過全部同時進行。

 

3.Write down your resolutions.                                                                                    

寫下你的目標

Once you have decided on your achievable resolutions, write them down. You could even make a contract with yourself stating what you will set out to do and sign it to make it official. Writing down the resolutions creates a greater connection between your thinking self and your doing self and makes the resolution appear more real than if you simply think it in your head.

一旦決定你可達成的目標,馬上把他們寫下來。你甚至可以寫一份和自己的合約,聲明你將要完成的事情並簽名,讓合約更為正式。寫下目標會連結你的思考和行動,比起只是在腦袋裡想更為真實。

 

4. Focus on one change at a time.                                                                                

一次只專注一個目標

Rather than trying to have several large changes underway at once, such as trying to lose weight, quit smoking, and increase your exercise regime, break the changes down into smaller lots and focus on one single resolution at a time. Your focus and energies won't be spread too thinly this way and you can give the single resolution all of your attention.

  • Break down each change into smaller steps and make the first step incredibly easy. For example, if you want to start flossing, the first step can be to locate the floss in the supermarket.

  • Find routine trigger points during your day for implementing your resolution. For example, when you're eating a meal, brushing your teeth, putting out the pets, etc. Choose times that provide natural triggers for doing whatever it is your resolution is about an tack the resolution behavior onto the existing habit.

比起一次嘗試很多劇烈的改變,像是減肥、戒菸或增加運動計畫,把改變分成幾個小部分並且一次只專注一個目標。這個方式能讓你的注意力和精力不容易減弱,而且你可以完全集中在一個目標上。

  • 把目標分成小的步驟而且把第一步設定的非常容易。例如,如果你想要使用牙線,那第一步就是找出超級市場的牙線放在哪裡。

  • 當你在實行目標的時候,找出日常的觸發點。例如,當你吃飯,接著刷牙、把寵物放出門等等。選擇一個恰好的時機去做目標中要做的事情,是一個把行為變成習慣的方法。

 

5.Use positive language rather than negative demands when thinking about doing your resolution.                                                                                                                    

當你想執行目標時,用積極的語言取代負面的想法

For example, rather than thinking "I can't be bothered going to the gym", think "I always feel so much better for going to the gym and I love that feeling." Highlighting the benefit to you is far more motivating than focusing on the negatives and self-deprecation for not doing it as expected.

例如,比起「我懶得去健身房」,改成思考「每次去健身房都覺得很棒,我喜歡這種感覺!」強調帶來的好處相較於專注在負面的情況和貶低自己不能如期完成,更能夠激勵自己。

 

6.Make the change a gradual one.                                                                                  

逐步做出改變

A resolution is unlikely to be enduring if you implement it in its totality the first day. Giving up your favorite daily treats cold turkey will probably cause you to think about them endlessly and finally give in to resuming eating them. Instead, slowly wean yourself off the treats by eating less of them each week, until you are no longer including them in your daily eating regime.

  • Give yourself plenty of time to make the change. At least 21 days of pursuing a new habit are needed to break the old habit, and a good period of time to set a new resolution in place is around two months, after which time it should feel much easier to meet your resolution.

如果你在第一天就徹底執行目標,那就不太容易堅持下去。好比說一下子放棄你每天最愛的餐點可能會讓你覺得目標沒有盡頭,永遠都吃不到,最後選擇放棄。相反地,慢慢地讓自己戒掉食物,可以從每個禮拜只吃一點點開始,直到你的飲食計畫裡不再需要這一項。

  • 給自己多一點時間做出改變。養成一個習慣至少要二十一天,而戒掉一個習慣也是,設定目標的期限最好是兩個月左右,經過這些時間之後,將會比較容易達成目標。

 

7.Get some support.                                                                                                    

得到支持

Tell a friend or your loved ones whom you trust about your resolution. They will provide you with support and keep you focused on your goal. And if you are wavering at all, their support will ensure you don't give up, just in case you feel like a quitter.

  • Consider joining an online support group for specific resolutions such as losing weight, giving up chocolate, or training for the next marathon. Having people you can talk to at any time of day or night can be an enormous source of instant support, especially if the people are going through the same experiences and concerns as you. In turn, be sure to help boost other people's resolutions!

告訴一個你信任的朋友你的新年願望。他們會支持你而且幫助你專注在目標上。如果你有點動搖,他們的支持會確保你不會放棄,萬一你覺得自己是很容易放棄的人。

  • 考慮參加一個為了特定目標成立的線上社團,例如減重、不吃巧克力或是為了下一次的馬拉松訓練。有一群不論日夜都能聊的朋友會帶給你即時的支持,尤其是有過相同經驗或是有相同目標的朋友。不要忘了鼓舞其他人完成目標作為回報!

 

8.Review your progress.                                                                                               

回顧你的進步

Break your resolution down into stages so you can track your progress. Look back after a couple of months and see what you're doing right. Try to fix anything that you're doing wrong. For instance, if your resolution was to go to the gym three evenings a week, perhaps you haven't been sticking to it because you always work late. Try going in the mornings instead. Making a minor adjustment could be the key to success.

把目標分成多個階段就能夠追蹤自己的進步。幾個月後回頭看看自己哪裡做得正確並且嘗試去解決做錯的地方。例如,如果你的目標是一個禮拜有三天晚上要去健身房,但是你可能因為工作得太晚而不能做到,這時候就應該嘗試改成早上去健身房。小小的調整可能是成功的關鍵。

 

9.Build on your resolutions.                                                                                        

以目標為基礎

When you're doing well at keeping your resolution, you may discover that you are feeling better about other areas of your life too. Going to the gym may lead you to cut out smoking too. Similarly, if you have given up something as part of your resolution, try to find a pleasant and diversionary substitute to keep your mind occupied. Quitting smoking may encourage you to exercise more.

當你順利地堅持目標時,你可能會發現自己人生的其他部分也越來越好,去健身房也可能會讓你戒掉抽菸。同樣地,如果放棄某些事情屬於目標的一部分,試著去找到令人開心和轉移注意力的替代事物來堅持,戒菸可能也會讓你運動得更多。

 

10.Celebrate.                                                                                                              

慶祝

Remember to celebrate your successes, but make sure the way you celebrate doesn't go against your resolution. If you cut down on drinking alcohol, clearly it's best not to reward yourself with a glass of wine. Instead, treat yourself to those shoes you've had your eye on, or tickets to a play you've been dying to see. You deserve it!

  • Keep going. Why stop now when you've done this well? Extend the timeline of your resolution and work it into your everyday routine. By next year, you'll be more than ready to face your next challenge.

記得要為自己的成功慶祝,但是要注意慶祝的方式不要違背你的目標。如果你決定減少喝酒,很明顯地你不應該用酒來犒賞自己。相反地,買下那些你很想買的鞋子或是買票去看一場超想看的演出。這是你應得的!!!

  • 繼續保持!當你做得這麼好的時候為什麼要停止呢?延長目標的期限並且讓他變成每天的例行事物吧!等到明年,你會準備得更好來面對你的下一個挑戰。

 

Article provided by wikiHow, a wiki that is building the world's largest and highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Stick to a New Year's Resolution. Content on wikiHow can be shared under a Creative Commons License.


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