心理學(xué)家教你新年立的flag如何才能不倒？

Start a bullet journal? Finally quit smoking? Be nicer to others? Whatever you've decided to achieve next year, you know all too well that you're probably going to fail, and that list of beautiful, aspirational goals is staying unfulfilled. Sorry.

想要開始記子彈筆記?終于想戒煙了?想對別人更好一點?不管你為來年定了什么目標，你都很清楚，你大概是要失敗的，你那壯志滿懷的愿望清單估計是要進冷宮的。抱歉。

For this very reason some people forgo making any resolutions altogether, so we're here to help - this year you might actually have a chance, with help from a few tricks of the mind.

就因為這個原因，有些人干脆就不在新年下決心了，而我們正是要幫你解決這個問題——今年，通過運用一些心理層面的小訣竅，你或許真的有翻身的機會。

British psychologist Richard Wiseman has done several surveys on willpower - in 2007 he tracked the success of 3,000 people's New Year's resolutions, only to find that a mere 12 percent of them managed to achieve what they had set out to do.

英國的心理學(xué)家Richard Wiseman做了很多有關(guān)意志力的調(diào)查，他在2007年跟蹤調(diào)查了3000個人的新年決心完成狀況，最終發(fā)現(xiàn)只有12%的人完成了自己設(shè)定的目標。

What should you be doing instead? As Wiseman explained on his blog back in 2013, your goals should be small and manageable, you should document your success, tell others about your intentions, and, importantly, not beat yourself up for failing.

那么你要怎么做才能解決這個問題呢?Wiseman在他2013年的博客中是這樣寫的：你設(shè)定的目標應(yīng)該要小、要可控，你應(yīng)該記錄自己取得的成功，你應(yīng)該跟別人講你的打算，最重要的是你不能因為害怕失敗就打退堂鼓。

Here's the complete list of Wiseman's advice:

Wiseman清單的完整版是這樣的：

1)If possible, make only one resolution - changing a lot of things at once is more difficult.

如果可能，只定一個目標——一次改變很多事會更困難。

2)Think about your resolutions in advance, and spend some time to reflect on them.

提前開始思考你下的這些決心，多花些時間揣摩它們。

3)Don't re-visit past failures, but focus on new resolutions instead.

不要重復(fù)去看過去的失敗，把注意力集中在新的目標上。

4)Focus on what you really want - don't just go with what's trendy.

想清楚你到底想要什么，不要僅僅去跟風(fēng)。

5)Break your goal into manageable, concrete steps with specific deadlines.

把你的目標分解成可控、具體的步驟，并且設(shè)定明確的截止日期。

6)Go public - tell your friends, family, social networks about your goals, which will increase your fear of failure and also garner support.

把這件事公開，把你的目標告訴你的朋友、家人以及社交網(wǎng)絡(luò)中的其他人。這雖然會讓你更害怕失敗，但也會給你帶來力量。

7)Create a checklist focusing on how much better your life will be once you've achieved your goals.

制作一個清單，列舉你達成目標之后生活會如何變好。

8)Whenever you make progress on the steps towards your goal, give yourself a small reward.

每當你完成一個步驟，給自己一個小獎勵。

9)Document your journey - charts, spreadsheets, journals and other means of tracking your progress will keep it concrete.

記錄自己的旅程——用圖表、Excel、日志或者其他方式來記錄自己的進步，這會讓這些進步變得切實起來。

10)Don't beat yourself up and quit if you sometimes revert to old habits - treat it as a temporary setback.

如果你偶爾倒退到老的習(xí)慣當中，不要妄自菲薄，把它們看做暫時的倒退就好。