标题: 如何让你的新年决心贯彻到底 [打印本页] 作者: elearner 时间: 2010-1-3 10:16 标题: 如何让你的新年决心贯彻到底 The New Year always brings with it a cultural tradition of new possibilities. We see it as a chance for renewal.
新年总是伴随的新的可能性一同到来，我们都把新年看做是一个洗心革面的机会。
We begin to dream of new possible selves. We design our ideal self or an image that is quite different from what we are now.
我们开始想象自己新的可能性，我们设想出了一个完美的自己或者和现在完全不同的自己。
For some of us, we roll that dreamy film in our heads just because it is the beginning of the New Year, but we are serious about making changes. We just make some half hard resolution and it evaporates after a week or two. The experience makes us less successful and leads us to discount ability to change in the future. It’s not the changes impossible, but it won’t last unless our resolutions are supported with plans for implementation. We have to make our intensions manageable by detailing the specific steps that will carry us to our goal.
Say your goal is to lose weight by dieting and cutting off sweets. But one night you just have to have a cookie and you know there is a bag of your favorites in the cupboard. You want one, you eat two, you check the bag and find out that you’ve just shot 132 calories. You say to yourself, “What the hell. ” and polish off the whole bag. Then you begin to draw all kinds of unpleasant conclusions about yourself. To protect your sense of yourself, you begin to discount the goal. You may think, “Well , dieting wasn’t that important to me and I wouldn’t make it anyhow.” So you’ll abandon the goal and return to your bad habits.
* 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，心理学家Timothy A. Pychyl博士建议，你必须选择对自己有意义的个人计划。这些计划必须能具体体现你的价值观、和你的身份产生共鸣、带给你快乐。
* 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.
"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.
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.
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.
* 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.