成功遵守新年承诺的建议
📖 逐句对照翻译
From VOA Learning English, this is the Health & Lifestyle Report.
这里是美国之音慢速英语的健康与生活方式报道。
As the new year begins, some people see an opportunity for change and improvement.
随着新年的开始，一些人看到了改变和提升的机会。
Experts say January can be a good time to think about self-improvement.
专家表示，一月份是考虑自我提升的好时机。
Many people make resolutions.
许多人都会下决心。
But these promises we make to ourselves require effort to become part of our daily lives.
但我们对自己许下的这些承诺，需要付出努力才能成为日常生活的一部分。
They are meant to last a long time.
它们的目的是使用很长时间。
Studies have shown that up to 70 percent of people who make New Year’s resolutions quit their plans within months.
研究表明，多达70%制定新年决心的人会在几个月内放弃他们的计划。
Recently, experts gave advice on keeping New Year's resolutions to the Associated Press.
最近，专家们向美联社提供了关于如何坚持新年决心的建议。
Start small It is difficult to make big changes.
从小事做起，做出大的改变是很难的。
Behavioral health experts suggest breaking big goals into smaller targets.
行为健康专家建议将大目标分解为小目标。
For example, if your goal is to improve your health, you could start with small changes.
例如，如果你的目标是改善健康，你可以从小改变开始。
For some meals, you could trade unhealthy foods for healthy ones, or you could exercise for 10 minutes each day.
对于某些餐食，你可以用健康食品替换不健康的食物，或者每天锻炼10分钟。
Once you start reaching smaller goals, the bigger one might not seem so daunting.
一旦你开始实现较小的目标，更大的目标可能就不再显得那么艰巨了。
Be realistic Psychologist Lynn Bufka suggests being realistic about resolutions.
心理学家林恩·布夫卡建议，对新年决心要抱现实的态度。
She is with the American Psychological Association based in Washington, D.C.
她在位于华盛顿特区的美国心理协会工作。
“It’s quite daunting to say that you want to lose 50 pounds and thus, will never eat dessert again,” she said.
她说：“说要减掉50磅，从此再也不吃甜点，这着实让人望而却步。”
“It might be more helpful to say, you’re only going to have dessert on the weekends and for special occasions.”
或许更有帮助的说法是，你只在周末和特殊场合才吃甜点。
Mindset change Think about what your resolution is helping you to achieve.
心态转变 想想你的决心正在帮助你实现什么。
Do not think about what you are giving up.
不要去想你所放弃的。
This can be a powerful way to change your mindset.
这可以成为改变你心态的一种强大方式。
Bufka said that thinking positively about your end goal and the benefits of your changed behavior can increase your motivation, or drive to succeed.
布夫卡说，积极思考你的最终目标和改变行为带来的好处，可以增强你的动力，或者说成功的驱动力。
Bufka gave this example.
布夫卡给出了这个例子。
“If I put money in a jar for what I would have spent on chocolate every day, that starts to add up,” she explained.
她解释说：“如果我把每天原本要花在巧克力上的钱放进一个罐子里，日积月累，那就会积少成多。”
Make specific goals A study of New Year’s resolutions published in 2020 found that people who pay attention to specific goals are more successful than those simply trying to give up bad habits.
制定具体目标。2020年发表的一项关于新年决心的研究发现，关注具体目标的人比那些仅仅试图戒除坏习惯的人更成功。
In a group of more than 1,000 people, scientists found the most popular resolutions involved exercise, weight loss and eating habits.
科学家在1000多人中发现，最受欢迎的新年决心包括锻炼、减肥和饮食习惯。
Other resolutions had to do with self-improvement, personal finance, and ways to take care of mental health and to reduce stress.
其他决心则与自我提升、个人理财以及如何关注心理健康和减轻压力有关。
Among the 55 percent of people who said they had kept their resolutions after one year, nearly 60 percent of them had made resolutions involving goals.
在表示一年后仍坚持自己决心的人占55%，其中近60%的人制定的决心与目标有关。
This is compared with 47 percent who chose to avoid behaviors.
这与选择避免某些行为的47%的人形成了对比。
Involve other people Involving others in your efforts might also help.
让他人参与进来 让他人参与你的努力也可能有所帮助。
Other people can offer support and hold you accountable.
其他人可以提供支持并让你负起责任。
When we are held accountable, we are responsible for our actions.
当我们被问责时，我们要对自己的行为负责。
Someone who decides to start exercising more, for example, might join a running group or sign up for a gym class with friends.
例如，决定开始多锻炼的人可能会加入跑步小组或和朋友一起报名参加健身课程。
This can also make exercising more fun.
这也能让锻炼变得更有趣。
Use technology Experts also suggest using planners to help you keep your resolutions.
专家还建议使用计划工具来帮助你坚持自己的决心。
For example, you can plan your activities for a specific period every morning or evening.
例如，你可以计划每天早晨或晚上特定时间段的活动。
Use reminders and timers on your smartphone.
在你的智能手机上使用提醒和计时器。
And use group texts for group activities.
并且在组织集体活动时使用群发短信。
Be kind to yourself Changing our behavior is difficult, so do not expect perfection.
善待自己。改变行为并非易事，所以不要苛求完美。
There will be times when it feels impossible to keep your resolution, and you will want to give up.
有时你会觉得无法坚持自己的决心，想要放弃。
“A great resolution might be, ‘I will be less judgmental with myself,’” said Tamara Russell of the British Psychological Society.
英国心理学会的塔玛拉·拉塞尔说：“一个很棒的新年决心可能是‘我将少对自己评头论足’。”
“Research shows that the more we develop self-compassion, the more compassionate we can become towards others.”
研究表明，我们越是培养自我同情，就越能对他人富有同情心。
Review and make changes To better keep resolutions, Russell suggests reviewing each week.
为了更好地坚持决心，拉塞尔建议每周进行回顾并做出调整。
Ask yourself: what has worked?
问问自己：什么方法奏效了？
What has not?
什么没有？
She said, “Study your own behavior like a scientist.”
她说：“像科学家一样研究你自己的行为。”
Russell added that we should not be afraid to change our resolutions.
罗素补充说，我们不应害怕改变自己的决心。
Choose the right time The last piece of advice might be the most important.
选择合适的时间 最后一条建议可能是最重要的。
If January 1 feels like a bad time to create a new resolution, make the changes when it makes sense for you.
如果1月1日对你来说不是制定新决心的好时机，那就在对你合适的时候做出改变吧。
Russell said it makes “no sense at all” to make resolutions connected to the calendar year.
拉塞尔表示，将决心与日历年挂钩“毫无意义”。
Winter is usually a time of rest for much of the natural world.
冬季通常是大自然大部分生物休养生息的时节。
She said that spring is the season of growth and renewal.
她说春天是生长和复苏的季节。
So, depending on your life’s situation, spring might be a better time for most people to make changes.
所以，根据你的生活状况，春天可能是大多数人做出改变的最佳时机。
And that’s the Health & Lifestyle Report.
这就是健康与生活方式报告。
I’m Anna Matteo.
我是安娜·马特奥。
Maria Cheng reported this story for The Associated Press from New York City.
玛丽亚·程在纽约市为美联社报道了这一故事。
Anna Matteo adapted it for VOA Learning English.
安娜·马特奥为VOA英语学习频道改编了此内容。
