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如何让你的新年决心贯彻到底

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  • 如何让你的新年决心贯彻到底
  • 发布时间:2010-01-03 10:16:03    浏览数:8622    发布者:elearner    设置字体【   
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.

对我们中的一些人来说,我们会在头脑中放映这种“梦想剧场”只是因为这是一年的开始,但是我们对待改变的态度是很慎重的。我们只是下定一些难不难的决心,一两周之后这个决心就人间蒸发了。这种经历让我们变得没有那么成功,未来的可能性也打了折扣。不是说改变不可能,而是说没有可行性的计划支撑,决心是不会持久的。我们需要把决心具体成明确的步骤,才能让我们朝着目标的方向前进。

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.

比如说你的目标是节食减肥不吃甜食。但是一个晚上你不得不吃一块曲奇,你知道碗橱里有一包你最爱的零食,你想吃一块,结果吃了两块,你查看了一下这个零食包发现你刚摄取了132卡路里,你对自己说,“管他呢”,然后消灭了整个一包。然后你得出各种不愉快的结论,为了保护你的自我感觉,你开始给目标打折,可能会想,“嗯,节食没那么重要啦,反正我怎么都做不到的。”于是你抛弃了目标回归坏习惯的怀抱。

* 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.

然后要努力让这种改变具有可控性。比如你的决心是开始跑步,你必须做明确的打算你要做什么、打算在哪里做、什么时间开始。

"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博士说,“跑步的人都会指出,对于跑步来说最重要的事情是到户外去,”一旦你出了门你就更可能会跑起来。

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.

使改变具有可控性意味着你必须构造你的个人环境来推动目标的实现。所以你要打造你的周边环境让你走出门去,在清晨做的第一件事就是跑步。晚上临睡前把运动服放在床边伸手就能够到的地方,它们会成为你下楼出门的暗示。

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.

在心理学的语言里,这些步骤叫做执行意图。新的行为总会伴随着一些不愉快,在这些不愉快没有从新行为中剥离,让行为自身产生吸引力之前,执行意图都会取代习惯。

* 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.

在自我约束的时候给自己留点余地。Pychyl说,“自我约束时不时出点差错是可以预见的事情”,你需要警惕的是“管他的”效应。你应该时不时允许自己出点小差错,然后回到正轨就可以了。
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