你的2022新年計(jì)劃是什么？

每當(dāng)又一個新年來臨，人們總要設(shè)定提升自己的目標(biāo)。他們發(fā)誓要減肥，學(xué)習(xí)一項(xiàng)新技能，或者讀30本書，但最終能實(shí)現(xiàn)的目標(biāo)卻少得可憐。

事實(shí)上，大多數(shù)人的新年計(jì)劃都無法堅(jiān)持三個月以上。如何讓新年flag常立不倒？如果你也為自己設(shè)定了一系列新年計(jì)劃，并希望堅(jiān)持下去，不妨試試行為科學(xué)家推薦的五個技巧。

1.Make a cue-based plan
做一份詳細(xì)的計(jì)劃

Just as cues tell Broadway stars when to step onto the stage, research has shown that adding a cue to your plan helps you remember when to act. Be sure to detail when and where you'll follow through.
正如出場提示告訴百老匯明星何時登臺一樣，研究表明，在你的計(jì)劃中加入信息提示，能幫助你記住何時行動。一定要詳細(xì)說明你將在何時何地做什么。

If your New Year's resolution is to meditate five days each week, a plan like "I'll meditate on weekdays" would be too vague. But a cue-based plan like "I'll meditate at the office on weekdays during my lunch break" would fit the bill.
如果你的新年計(jì)劃是每周冥想五天，那么像“我將在工作日冥想”這樣的計(jì)劃就太模糊了。但是，“我將在工作日的午休時間在辦公室冥想”這樣有信息提示的計(jì)劃就很合適。

Plotting when and where you'll execute on your New Year's resolution jogs your memory when it's opportune and generates guilt if you flake out. Detailed planning can also help you anticipate and dodge obstacles -- so if you plan to meditate during lunch, you'll be sure to decline a proffered lunch meeting.
提前想好你會在何時何地執(zhí)行計(jì)劃，這樣做能在適當(dāng)?shù)臅r候讓你想起自己的計(jì)劃，如果你沒有按照計(jì)劃去做，就會產(chǎn)生內(nèi)疚感。詳細(xì)的計(jì)劃也可以幫助你預(yù)測和避免阻礙——如果你計(jì)劃在午餐時冥想，你一定會拒絕別人提出的午餐會議。

2.Consider a penalty clause
設(shè)置懲罰條款

This may sound sinister, but ensuring you'll face some penalty if you don't achieve your New Year's resolution can work wonders.
這聽起來可能有點(diǎn)狠，但如果完不成新年計(jì)劃會讓你受到一些懲罰的話，這可以創(chuàng)造奇跡。

One easy way to do this is by telling a few people about your goal so you'll feel ashamed if they check back later and find out you haven't followed through.
一個簡單的方法是把你的目標(biāo)告訴一些人，這樣，如果他們后來發(fā)現(xiàn)你沒有堅(jiān)持下去，你會感到羞愧。

A steeper penalty than shame, however, is putting cold hard cash on the table, and there is excellent evidence that self-imposed cash penalties motivate success. You can make a bet with a friend that you'll stick to your New Year's resolution. The logic for why this works is simple. Incentives change our decisions, and penalties are even more motivating than rewards.
而比羞愧感更有效的是金錢懲罰，有證據(jù)表明，自我施加的金錢懲罰可以激勵成功。你可以和朋友打賭，賭你會堅(jiān)持新年計(jì)劃。這樣做的邏輯很簡單。激勵措施會改變我們的決定，而懲罰甚至比獎勵讓我們更有動力。

3.Make it fun
找些樂趣

Most of us strive for efficiency when it comes to achieving our goals. If you want to get fit, you figure a punishing workout will be just the thing to produce rapid progress. If you want to ace a class, you assume long, distraction-free study sessions are key. But research has shown that focusing on efficiency can leave you high and dry because you'll neglect an even more important part of the equation: whether you enjoy the act of goal pursuit.
在完成目標(biāo)的過程中，大多數(shù)人都力求高效。如果你的目標(biāo)是鍛煉身體，你會認(rèn)為高強(qiáng)度的鍛煉將能讓你快速取得成效。如果你想學(xué)好一門功課，你會認(rèn)為長時間、不被打擾的學(xué)習(xí)很重要。但研究表明，專注于效率會讓你被困在原地，因?yàn)槟銜雎愿匾氖拢耗闶欠裣硎茏非竽繕?biāo)的過程。

If it's not fun to exercise or study, you're unlikely to keep at it. But if you get pleasure from your workouts or study sessions, research has found you'll persist longer. And in the end, that's what often matters most to achieving a New Year's resolution.
如果鍛煉或?qū)W習(xí)沒有樂趣，就不太可能堅(jiān)持下去。但研究發(fā)現(xiàn)如果你從鍛煉或?qū)W習(xí)中獲得樂趣，就會堅(jiān)持得更久。而最終，這往往是實(shí)現(xiàn)新年計(jì)劃的最重要因素。

One way to make pursuing a goal that normally feels like a chore more fun is to combine it with a guilty pleasure. Consider only letting yourself watch your favorite TV show at the gym so you'll start looking forward to workouts. Or only letting yourself drink a mocha latte during study sessions so there is a hook to get you to the library.
想要把追求一個辛苦的目標(biāo)變得更有趣，方法就是把它與有罪惡感的快樂結(jié)合起來。如果只允許自己在健身房看最喜歡的電視節(jié)目，你就會開始期待鍛煉了。或者只讓自己在學(xué)習(xí)期間喝摩卡拿鐵，這樣就有了去圖書館的動力。

4.Allow for emergencies
允許緊急情況

If you deviate at all from your New Year's resolution, your instinct may be to declare yourself a failure and throw in the towel. Researchers call this the "what the hell effect." Here's what it looks like: You planned to get to bed early every night but couldn't resist staying up late one Friday to watch an extra episode of "Succession." After that, your early-to-bed plans went out the window because "what the hell," you'd already failed.
如果你完全違背了自己的新年計(jì)劃，你可能本能地認(rèn)輸并放棄。研究人員稱之為“去他的效應(yīng)”。就比如這樣：你計(jì)劃每晚早睡，但忍不住在某個星期五熬夜多看一集《繼承之戰(zhàn)》，此后你的早睡計(jì)劃泡湯了，因?yàn)椤叭ニ摹狈凑阋呀?jīng)失敗了。

Happily, there is a way to dodge this fate. By setting tough goals (like a 10 pm bedtime every night) but giving yourself one or two get-out-of-jail-free cards each week, you can get better results than by setting either tough or easy goals without wiggle room, research has revealed.
幸運(yùn)的是，有一種方法可以避免這種宿命。研究表明，設(shè)定困難的目標(biāo)（比如每晚10點(diǎn)入睡），但每周給自己一兩張豁免卡，就可以比設(shè)定沒有回旋余地的或難或易的目標(biāo)獲得更好的結(jié)果。

5.Get a little help from your friends
借助朋友的幫助

Spending time around high achievers can boost your own performance. If your New Year's resolution is to run a marathon or write a book, you'd be wise to start hanging around friends who've made it to the finish line (literally or figuratively) and can show you how it's done. You'll pick up a bit just by spending time together because you'll be inclined to conform to their patterns of behavior.
花時間和高成就者在一起可以提高你自己的表現(xiàn)。如果你的新年愿望是跑一場馬拉松或?qū)懸槐緯?，那么明智的做法是開始與那些已經(jīng)實(shí)現(xiàn)這一目標(biāo)、可以告訴你如何做到的朋友們在一起。僅僅是和他們相處，你就會有收獲，因?yàn)槟銜A向于模仿他們的行為模式。

Strangely enough, there is evidence that coaching friends with shared goals can improve your success rate, too. When you're on the hook to give someone else tips on how to achieve, it boosts your self-confidence. It also forces you to be introspective about what works in ways you might not otherwise.
奇怪的是，有證據(jù)表明，指導(dǎo)有共同目標(biāo)的朋友也能提高你的成功率。當(dāng)你想給別人一些如何實(shí)現(xiàn)目標(biāo)的建議時，這會增強(qiáng)你的自信。這樣也會迫使你反省自己的方法是否對路。

來源：CNN
編輯：董靜