[1]. If you're determined to make meaningful change, these suggestions can help.
如果你决心做出有意义的改变，这些建议可能会有所帮助。
①Cognitive and behavioral strategies can help you make the most of your New Year's resolutions.
②Personalizing your rationale for change and being specific about what change looks like can give a resolution more power.
认知和行为策略可以帮助你充分利用新年计划。
个性化你的改变理由，并具体说明改变是什么样子，可以给解决方案带来更多的力量。
③Use cues to promote new behavior and reinforcement to strengthen it.
④Practical and psychological setbacks are to be expected, but realistic and useful thinking can help you get back on track.
使用线索来促进新行为，并加强它。
实际和心理上的挫折是意料之中的，但现实和有用的思考可以帮助你回到正轨。
[2]. If you find yourself struggling year after year to follow through with your New Year's resolutions, the problem might be too much resolution, not enough solution.
如果你发现自己为年复一年地为完成新年计划而挣扎，那么问题可能是计划定的太多，行动不够。
As much as you might hope that determination alone will help you get to bed earlier, train for that 5K, or drink more water, if you don't create and implement a solid behavior change plan, you run the risk of struggling early and often, giving up, and beating yourself up for not living up to your expectations.
尽管你可能希望仅凭决心就能帮助你早点睡觉，为那5公里进行训练，或多喝水，如果你不制定和实施一个坚实的行为改变计划，你就有可能很早就经常感到挣扎，放弃，并因为没有达到期望而自责。
Your enthusiasm for change might be high after the holidays, but eventually, there will be challenges--low motivation, fatigue, boredom, responsibilities, stress, and the temptation to do almost anything else that doesn't seem like such a burden.
假期后，你想改变的热情可能会很高，但最终会遇到挑战——动力低沉、疲劳、感到无聊、责任、压力，以及几乎做任何看起来不是负担的事情的诱惑。
Instead of depending on good intentions, consider taking these practical steps to help you rely less on self-discipline and more on a realistic plan that will lead to long-term success.
与其依赖良好的意向，不如考虑采取这些可行的步骤，以帮助你更少依赖自律，而更多地依赖将导致长期成功的切实可行的计划。
[3]. Be specific.
具体点。
It's difficult to commit to change if you're not clear about what you intend to do. Resolutions to "socialize," "take time for myself," or "get more work done" are good starts, but you're more likely to be successful with specific, actionable plans like "attend the Wednesday night English Corner," "do 30 minutes of creative writing after work," or "memorizing English words right after coming back from lunch."
如果你不清楚自己打算做什么，就很难做出改变。“社交”、“给自己花时间”或“完成更多工作”的决心是良好的开端，但制定具体、可操作的计划，即“参加周三晚上的英语角”、“下班后做30分钟的创意写作”或“吃完午饭后记忆一些英语单词”。
If your resolution includes a clearly defined behavior, it'll be easier to remember, implement, and keep track of your progress. And reflecting on your specific improvements can boost self-efficacy, which is a confident belief about your ability to execute a behavior and keep it going.
如果你的新年计划包括明确定义的行为，则更容易记住、实施和跟踪你的进度。反思你的具体进步可以提高自我效能，这是一种自信的信念，即相信你能执行行为并能坚持下去。
[4]. Choose small but meaningful actions.
选择小而有意义的行动。
When it comes to behavior modification, a good rule of thumb is to commit to the smallest change that you'd still consider to be meaningful. If you recite English vocabulary inconsistently, a plan to "memorize 1000 English words a day" might sould like an inspiring challenge, but is it realistic?
当涉及到行为改变时，一个好的经验法则是致力于你仍然认为有意义的最小改变。如果你记单词不一致，“每天记一千个英语单词”的计划可能听起来是一个很有雄心的挑战，但它现实吗？
If you realize that you were too ambitious and can't keep the change going, there's a good chance you'll question your effectiveness, drop the plan, and acquire more hopeless beliefs about changing this behavior in the future. If memorizing 50 words after you wake up is something you're confident you can do, and you'd judge that change to be a success, consider making that your resolution. Remind yourself that achieving a smaller goal is still a big deal, and if you're occasionally feeling more motivated, you can always achieve more.
如果你意识到自己太雄心勃勃，无法继续改变，你很有可能质疑自己的有效性，放弃计划，并获得更多关于未来改变这种行为的无望的想法。如果你醒来后记50个英语单词是你有信心能做到的，并且你会认为这种改变是成功的，那么请考虑做出你的计划。提醒自己，实现一个较小的目标仍然是一件大事，如果你偶尔感到更有动力，那你可以实现的会更多。
[5]. Replace "problem" behaviors.
替换“问题”行为。
If you resolve to do less of something, such as snacking, scrolling on your phone, watching TV, or smoking, changing your behavior is likely to come with a sense of deprivation. If you restrict an activity that's been a regular part of your life, there's a good chance you'll have a strong urge to get back to it.
如果你决心少做一些事情，例如吃零食、玩/刷手机、看电视或吸烟，改变你的行为可能会带来一种剥夺感。如果你限制了你生活中经常参加的活动，你很有可能有强烈的冲动找回它。
A good way to minimize the deprivation problem is to prioritize an alternative, desirable behavior that seems like a reasonable substitute for whatever you're hoping to limit. Instead of "taking fewer afternoon naps," consider "taking a post-lunch walk." Instead of "eating less junk food," consider "eating a serving of vegetables with dinner." Instead of "not watching TV before bed," consider "reading a book before bed."
尽量减少剥夺问题的一个好方法是优先考虑另一种可取的行为，这种行为似乎是你希望限制的任何内容的合理替代品。与其“减少午睡”，不如考虑“午餐后散步”。与其“少吃垃圾食品”，不如考虑“在晚餐时吃一份蔬菜”。与其“睡前不看电视”，不如考虑“睡前看书”。
A good way to identify a replacement behavior is to think about the function of the "problem" behavior and choose an activity that serves a similar purpose. For example, if you drink alcohol after work to unwind, you could resolve to spend your post-work time with a trip to the park, some stretching, meditation, or a bath before deciding whether you still want to drink a few beers.
识别替代行为的一个好方法是考虑“问题”行为的功能，并选择具有类似目的的活动。例如，如果你下班后喝酒放松，你可以决定在决定是否还想喝几杯啤酒之前，先去公园做些伸展运动、冥想或洗个澡来度过你的下班后的时间。
[6]. Find useful responses to setbacks.
找到对挫折的有用回应。
Change is hard. You may go through periods where you struggle with difficult thoughts and feelings. Ideas like "this is too hard" or "I can't do this" can drive depression or procrastination, and not staying consistent can lead to overly self-critical beliefs about your self-worth or effectiveness.
改变绝非易事。你可能会经历与困难的想法和感觉作斗争的时期。像“这太难了”或“我做不到”这样的想法会导致抑郁或拖延，而不保持一致可能会导致你过于自我批评你的自我价值或有效性。
Practical and psychological setbacks are to be expected, so go easy on yourself and prepare some useful comebacks. For example, if you treat setbacks as evidence that there's something wrong with you, that you can't do anything right, or that things will never get better, see if you can be more specific about the problem. Did something external to you like work demands or social obligations create an obstacle to change? Are other things going well in your life, but you're struggling with a specific behavioral challenge that could benefit from more attention? Is this a forever setback or is it temporary?
实际和心理上的挫折是意料之中的，所以对自己宽容点，准备重新出发。例如，如果你把挫折当作证据，证明你出了问题，你不能做任何正确的事情，或者事情永远不会好转，看看你是否可以更具体地说明问题。工作需求或社会义务等外部的东西是否为改变制造了障碍？你生活中的其他事情是否进展顺利，但你正在与一个特定的行为挑战作斗争，这些挑战可能会从更多的关注中受益？这是永远的挫折还是暂时的？
Once you have a more realistic understanding of what's happening, give yourself some advice. What do you think would be useful? It may help to revise your plan, eliminate obstacles, set boundaries, problem solve, or ask a friend or family member to help out. Do what you can to increase your sense of personal control and get back to your routine. When you work through cognitive, emotional, or practical sticking points, you give yourself evidence to support new, more useful beliefs, such as "I can change behavior," "I can persist," "I can solve problems," "I can get back on track," and "I can support myself."
一旦你对正在发生的事情有了更现实的理解，就给自己一些建议。你认为什么会有用？它可能有助于修改你的计划，消除障碍，设定界限，解决问题，或请朋友或家人帮忙。尽你所能增加你的个人控制感，并回到你的日常工作。当你攻克认知、情感或实际的症结时，你会给自己提供证据来支持新的、更有用的信念，例如“我可以改变行为”、“我可以坚持”、“我可以解决问题”、“我可以回到正轨”和“我可以支持自己”。
【精读笔记】
1、be determined to do sth: having made a firm decision and being resolved not to change it. 决心做某事
①=make up one‘s mind to do sth: make a decision about sth.
eg: I can‘t make up my mind where to take my vacation.
我还没想好去哪度过我的假期。
②=decide to do sth: come or bring to a resolution in the mind as a result of consideration.
eg: He decided to become a teacher.
他决定成为一名教师。
2、As much as. 尽管=though. although.
3、beat oneself up for not doing sth.
因为没有做某事而自责。
eg: You don‘t need to beat yourself up for not passing this exam.
你不用因为没通过这次考试而自责。
4、practical. 实际的 切实可行的
=realistic.
eg: The mental doctor gave a lot of practical advice to her.
这名心理医生给了她许多可行的建议。
eg: It is not realistic to expect him to help you.
指望他帮你是不现实的。
5、expect sb to do sth. 指望/期望某人做某事
rely on. 依靠 依赖 指望
=bank on.
