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This year, I’m gonna be healthier, save money, sleep earlier, read more books, spend more time with people I care about, and find the love of my life.
今年，我要更加健康，存钱，早点睡觉，多读书，花更多的时间和我关心的人在一起，找到另一半。
What could possibly go wrong?
哪里会出问题吗？
Hey there all you ambitious kids, Catie here for DNews.
孩子们呐，你们打算得是真好啊。我是凯蒂，这里是D新闻。
Every year, it’s the same. The clock strikes 12, and bam! You’re a new person!
每年都是一样的。钟表走到12点整，突然！你变成了一个崭新的自己！
All those things that make you feel bad about yourself are going out the door! Well, for a couple weeks or so.
所有让你后悔的事情都过去啦！嗯，至少有几个星期是这样的。
In fact, according to a study in the Journal of Clinical Psychology, out of the 45% of Americans who usually make New Years resolutions, only 8% of them will succeed.
其实，《临床心理学杂志》的一项研究发现，美国有45%的人习惯制定新年计划，但只有8%的人会完成计划。
Wow, that is disheartening.
呀，这太令人沮丧了。
There are three main reasons why we have such a hard time keeping these resolutions
这些计划之所以很难完成，主要有三个原因。
There are often too many, they are too vague, and they are often way too difficult.
我们往往计划得太多，太模糊，而且太难。
It can be fun and easy to make a huge bucket list of all the things you want to change about yourself to set out to become the perfect you within the next year.
列出一份长长的清单，写上所有你想要成为的样子，准备在明年变成一个完美的自己，这的确又有趣又简单。
But the problem is that we all have so many competing priorities. All these other things fall by the wayside.
但问题是，我们已经有太多要紧事。其他所有事情都被搁置一边了。
Having such a huge daunting list can make it so much easier to abandon all of them.
这样一份令人望而生畏的清单，更容易让人一下子放弃整个计划。
So, how do we keep them? I wanna be a part of that 8%. Well, first of all, keep it simple.
那么，如何才能坚持下去呢？我想成为那8%的一员。首先，目标要容易实现。
Rather than listing out 80 different things you want to achieve within the next year try sticking to one to three goals that are really important to you.
与其列出你想在一年内完成的80件事，不如试着追求1到3个对你来说非常重要的目标。
A study done by Stanford University showed that people that try to memorize more information have less willpower.
斯坦福大学的一项研究表明，试图记住更多信息的人意志力更弱。
Next, keep it specific. It’s alright to have an overall goal of “be healthier,” but that’s really vague.
其次，目标要具体。“更健康”可以作为总目标，但实在太模糊。
So in order to reach that long term goal, set one small goal at a time. So maybe start with the goal “remove soda from my diet.”
因此，为了达到这个长期目标，可以一次设定一个小目标。比如，可以从“不喝汽水”这个目标开始。
Once you’ve successfully reached that goal, you can cross that off your short list, and add a new one like, “go for a run with Jenn on tuesdays. You get the idea.
一旦你成功地实现了这个目标，就可以把它从你的清单上划掉，然后加上一个新的目标，比如“每周二和让一起跑步”。你懂我的意思就好。
Speaking of Jenn, an imaginary friend I just made up, employing the buddy system is pretty helpful.
说到我刚才瞎编的朋友让，我想起，朋友的确可以帮助我们坚持计划。
And not just in the traditional sense of having a friend to go to the gym with on specific days, although that is very helpful.
朋友的帮助不仅是人们通常想象的那样，比如与朋友约好去健身房。尽管那样真的很管用。
Sharing your goals with your friends and family can be so important.
与朋友和家人分享你的目标也是非常重要的。
Studies show that a lack of social support can increase anxiety, cortisol and heart rate and all of these factors can affect your ability to stick to your goals.
研究表明，缺乏社会支持会导致焦虑、皮质醇增加、心率升高，而所有这些因素都会影响你追求目标。
Share your goals with your friends, and if they try to shame you then maybe it’s time to add “get new friends” to your list.
与你的朋友分享自己的目标吧。如果他们嘲笑你，那么也许是时候在你的清单上写下“结交新朋友”了。
Not to mention, in this era of social media it can be really easy to find social support!
更不用说，在社交媒体时代，寻找社会支持真的很简单！
Go figure. Post your goals on a blog, or facebook. You could even make a weekly post to show your progress. An audience can be a good motivator.
想想吧。你可以在博客或脸书上发布自己的目标，甚至可以每周发一篇帖子来展示你的进步。观众可以很好地激励你。
But don’t do anything that makes you feel uncomfortable and remember that sometimes with the good support, there can be some pretty nasty people that feel uncomfy that you’re doing something to better yourself, and wanna make you feel bad so they can feel better.
但不要做任何让自己不舒服的事情。记住，有人支持你，也可能会有一些恶毒的人对你提升自己感到不满，而且想让你怀疑自己，这样他们才舒服。
Shake it off, boo. They’re just mad at themselves. Now here’s the big one: don’t be afraid to slip up. It’s gonna happen.
别搭理他们！他们只是在生自己的气。最重要的一点是：不要害怕犯错，反正人都会犯错。
Humans are imperfect creatures and no matter how scientific you are about your goals there will undoubtedly be a time when you mess up.
人无完人。无论你计划得多么科学，总有一次你会搞砸。
But that is okay! Using shame and guilt to motivate yourself will only backfire anyway!
但是没关系！用羞愧和内疚来激励自己只会适得其反！
People who tend to feel badly about themselves have less self-efficacy, which in turn makes you feel more ashamed and then it’s just a vicious cycle.
自我感觉差劲的人自我效能感低，自我效能感低又使人更加愧疚，这就是一个恶性循环。
It’s easier said than done, but practice self-forgiveness.
说起来容易做起来难，但你要学会原谅自己。
If you tend to be one of those self-punishing people, maybe you should have one long-term goal of learning self-love. It’s a tough one.
如果你总是惩罚自己，也许你应该设定一个学习自爱的长期目标。这很难学会的。
And when you have that delicious piece of chocolate chocolate cake, enjoy it. Don’t punish yourself.
当你有一块美味的巧克力蛋糕时，尽情享用吧。不要惩罚自己。
Remember that when you hit that first bump in the road, it does NOT mean you failed at your resolutions and you may as well just eat another piece of cake, and that ice cream, and that donut and those feelings because you’re just a worthless piece of failure.
记住，当你第一次遭遇挫折时，那并不意味着你的计划失败了。不妨再吃一块蛋糕、一个冰淇淋、一个甜甜圈，再罪恶一次，毕竟人人都有不如意的时候。
And PS Here’s just a little extra tip from me to you-- you don’t need a new year in order to make a new resolution.
另外，再给你提个醒——新计划不一定要从新年开始哦。
