新年伊始，人们常常会给自己制定目标和计划，期许在新的一年做出改变。英语中也有这样一个这样的表达“New Year’s resolution”（新年决心）。

New Year’s resolution is a promise that you make to yourself to start doing something good or stop doing something bad on the first day of the year.

国际调查机构YouGov Poll曾经对人们的新年计划做过一次调查，排名前三位的新年计划分别是Lose weight（减肥）; Get fitter（健身）; Eat more healthily（吃得更健康）。

但制定计划的大有人在，执行起来却是另一回事了。后续调查显示人们在自己的resolution list上写下目标后，大多数人在一个月内就已经放弃了。

到底有什么方法可以使我们的新年计划不要变成“新年愿望”？研究procrastination（拖延症）和goal pursuit(目标追求)的心理学家给出了以下这些建议，快看看能不能帮我们克服拖延，实现目标吧。

Get specific with your goals

愿望是抽象的，但一个好的目标应该更加具体清晰，这能为我们的行动减少阻力。例如“我要减肥”，“我要变得健康”，不如换成“每天起床后做一套20分钟的有氧操”。

We're vague and general: "I'm going to eat healthy" or "I'm going to learn Spanish." Even if we have strong positive motivations toward doing these things, a loose statement of intention like that is likely to leave us floundering when it comes to everyday choices.

·      Flounder: 挣扎

Focus on small, daily effort

人们很容易掉入这样的陷阱，认为要想做成一件事，就必须立马全身心投入，要掌握一门技能就必需“十万小时理论”，最后还没开始就已放弃。其实把自己的计划融入到每天的一点点改变中，最后会给你带来令人惊喜的改变。

It’s very easy to fall into the trap of thinking that to make lasting and impactful changes, we must dive into something head first and dedicate a part of our lives to it. However, small habits are much easier to grow and become big changes in our life.

·      Fall into the trap of: 落入…的陷阱

·      Dive into: 钻研，一心投入

Don't rely on others to get you where you're going

不要依赖他人去执行计划。如果你每天早上想去晨跑，一定不要让别人叫你起床，一旦他不在，我们就多了一个不行动的借口。

In fact, relying too heavily on a pal or family member to get you to do something can actually decrease your motivation to work toward your goals, a study in Psychological Science found. Without any motivation to hit the treadmill on your own, you and the snooze button will become BFFs.

·      Hit the treadmill: 使用跑步机

·      Snooze button: （闹钟上的）停闹按钮

2019年不管你是要减肥，还是要学英语，都努力克服拖延症，快快行动起来吧。新的一年你有什么小目标想要完成呢？快来评论区和我们分享吧。