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Planning to save more money by spending less this year, making it a goal to lose weight by working out every single day.
计划今年减少开支，存下更多的钱；计划每天锻炼，争取减肥成功。
Maybe it's planning to give up smoking for good.
又或许是计划戒烟。
These are some of the most common New Year's resolutions people make every year, but many folks won't stick with them.
这些是每年最常见的新年计划，但很多人不会坚持下去。
Studies show 80% of New Year's resolutions fail by mid February.
研究表明，到2月中旬，80%的新年计划都会落空。
Andrew Farah is a psychologist with Novant Health.
安德鲁·法拉是Novant Health机构的一名心理学家。
He says one of the most common reasons people fail to stick with resolutions is simply their mentality.
他说，人们没能坚持计划的最常见原因之一就是心态。
I feel bad about myself, therefore I'm going to change XY&Z. You are saying I want to enhance myself, I want to feel better.
我觉得自己很糟糕，所以我要改变这个改变那个。其实，你是想提升自己，想更加自信。
The mistake a lot of people living make is it comes from a negative space within a positive space and we know that a little bit of self-criticism is motivating, but a lot of it will drag you down.
很多人错就错在，因为负面评价而想要改变。我们知道，一点点自我批评可以激励我们坚持计划，但批评太过反而会压垮自己。
People are more likely to accomplish things with a positive mindset rather than one of criticism.
比起自我批评，积极的心态更有助于成功。
Barrow says the best ways to stick with a resolution is to write it down or share your goals with someone you trust. This will help you to be accountable.
巴罗说，坚持计划的最好方法是把它写下来，或者与你信任的人分享你的目标。这样，你就会想对朋友负责。
Set realistic expectations. It has to be something you can actually accomplish.
设定可以达到的目标。你的目标必须是你真的能够完成的事情。
Create a timetable and measure your progress. So instead of saying I wanna lose 20 pounds, say I wanna lose a pound a week so you have a way to measure that goal.
制定一个时间表，记录自己的进步。与其说我要减掉20磅，不如说我每周要减掉1磅，这样你就有办法衡量这个目标了。
This will help to track your progress and lastly, carve out time.
这样可以记录你的进度。最后，你需要腾出时间。
So I can't tell you the number of people that want to tell me they wanted to accomplish something, but they just didn't change their lifestyle enough to make the time for it, and it's sort of like sometimes you just have to stop what you're doing and go to the gym or stop what you're doing and write that chapter or what you want whatever your goal is.
太多人告诉我，他们想要实现目标，但没有改变自己的生活习惯来腾出追求目标的时间，就像有时你不得不停止手头的工作，才能去健身房、写下一章故事或者做其他你计划中的事情。
Because again, that's another mistake. It's people don't change the lifestyle to accommodate this new learning or this new process.
这就是另一个错误。人们不会为学习新东西或者追求新目标而改变生活习惯。
So I asked you on Facebook what tends to keep you from accomplishing your goals, and we got a lot of responses.
所以我在脸书上提问，是什么阻碍了你实现目标？我们得到了很多回复。
Clifton Alexander says procrastination and fear. Scott Lynch says distractions and procrastination. A lot of folks said procrastination.
克利夫顿·亚历山大说是拖延症和恐惧。斯科特·林奇说是分心和拖延。许多人都写了拖延。
Britney Wall wrote lack of confidence. Joy Motte:" self doubt." Michael Sutton:" honestly the people you surround yourself with."
布兰妮·沃尔写的是缺乏自信。乔伊·莫特说是自我怀疑。迈克尔·萨顿说“其实是身边的人”。
Elizabeth Orleans says fear of failing and Ronnie Berry wrote myself. A lot of people wrote themselves as well.
伊丽莎白·奥琳说是对失败的恐惧。罗尼·贝瑞说是自己。很多人也写了自己。
I know for me that carving out time was important for me with the goals I set last year because every year I say I want to lose a few pounds, I want to go to the gym.
腾出时间对我来说很重要。每年我都说想减掉几磅，想去健身房。
And I'm one of those people that will go hard for a period of time. But then life gets in the way.
而且我是那种在一段时间内会努力坚持的人。但后来生活就成了拦路虎。
So last year when I made that a goal, I signed up for a class, a gym that I go to and I just said I'm gonna go at least four days a week. 6:00 AM. I'm just gonna go, even when I don't feel like it.
去年，当我把减肥当作目标时，我报了一个班，去健身房健身，而且我说，一周我至少去四天。每天上午6：00，我就去健身，不管自己想不想去。
Do we have this discussion where it's one of those games where you have to pay, if you don't go? Yes!
这是不是那种你不去就要交钱的健身房？对！
OK, so I'll put that in there. So my gym charges me if you don't show up. So basically I get a little charge, so that's more that motivation.
那我加上这一条：如果我不去，健身房就要收钱，就是说我得交一些费用。这也成了我坚持的动力了。
So when my alarm goes off sometimes I'm like I'm tired, but I'm like ah I don't wanna get that charge.
所以，当我的闹钟响起时，有时我觉得很累，但我实在不想交钱。
Yeah, let me get out of the bed and go but they do that as an accountability then.
我就会想，好吧，我这就从床上爬起来去健身，但其实是被迫的。
Yes, that's a great idea. Yeah, you say right now, but when you get that charge like why do they do this.
这是个好主意。你现在这样说可以，但当你拿到收费单的时候，你就会想，他们为什么要这样！
It's not getting up early 'cause I try to do it before I go to work 'cause by then when I come home it's kid duty, right?
对我来说最难的不是早起。我也是想在上班前锻炼，因为我下班回家就得看孩子了，对吧。
Yeah and my hardest thing is making myself go to bed on the nights before I'm gonna workout at a good hour because I like staying up late and watching a little TV.
对我来说最难的是，在健身前一晚早早睡觉。因为我喜欢熬夜看一会儿电视。
But you're exhausted, if you get up 'cause I have to get up help the kids get ready, get off school and I try to workout at 7.
但如果我要早起送孩子们去上学，然后在7点去健身，我就会很累。
And that, to me, that's really early. I can't say that 'cause some people here get up at like 5:30. Yeah, our producer, yes.
对我来说，7点很早了真的。我不能这么说，因为这里的一些人五点半就起床了。是的，我们的制片人就是。
I would say mine is always excuses. I always can think of an excuse for everything.
我就总是找借口。我总是能为每件事想出一个借口。
That's something that my husband was like "You literally will find an excuse for whatever".
我丈夫总说“无论是什么事，你都能找到借口”。
And I'm like "well, I guess that's how my mind works". But you know, I really want to get back into the gym after having a baby.
我就会说“我想这就是我的思维方式吧”。但你知道吗，生完孩子之后我真的很想去健身。
I want to get you know, back into shape and everything.
我想恢复身材。
And I just keep thinking of excuses. Well I'm too tired oh we'll have to stay late today at work. Tomorrow is a big day. Yeah, or you know. Well, I really just want to spend more time with Baylor.
但我一直在找借口不锻炼。我太累了，我们今天要加班了。明天是个大日子啊。等等。或者我真的只想多花点时间陪贝勒。
I feel like they're all valid excuses, right? But I just come up with it.
我觉得这些都是正当借口，对吧？但都是我当时想起来的借口。
There's a way to make it happen.
有方法的。
I like what he said about writing it down and finding a way to measure it, because I know saving is also another one of mine and I'll start off, but like, I'll take this much out of this paycheck or I'll take this much.
我喜欢他说的那个方法——把目标写下来，然后找到一种方法来衡量它。比如，存钱也是我的计划，我已经开始存钱了，但是每次要存多少都随便。
But then if you could come up with a way to like, I'm going to take this amount every paycheck and not even think about it.
但其实可以这样做——每次发工资都把特定数量的钱存起来，甚至不用思考每次存多少钱。
Or there's an account you can set up to where that's automatic that will help instead of just coming up with random.
或者开通一个可以自动存钱的账户。这比想存多少存多少好多了。
Another thing to do is, we're talking about budgeting and saving and those goals, take what you want to spend out for the next two weeks out of your paycheck in cash.
既然谈到预算、储蓄这些目标，你还可以这样做——把你未来两周想要花的钱取出来花。
Oh yeah. And keep that with you around and then take little bits to wear whatever.
哦，这样。而且要随身带着它，拿个包装着什么的。
That's all you can spend. Then you see your money going down instead of just numbers on a machine that makes a big difference.
这就是所有你能花的钱。然后，你就会看到你的钱越花越少，而不仅仅是机器上数字的变化了。心理感受就不一样了。
I have a friend who recently said that they were doing this program with a group of friends where they took different envelopes so it's like they have a certain number of envelopes for each week and you increase the amount of money that you put in it and you can see what you've saved over time.
我的一位朋友最近提到，他们一群人在做一个项目。每个人都有一个信封，每周都可以往里面放钱，这样你就可以看到自己的钱越存越多。
So I was like that sounds like a good idea.
我觉得这是个好主意。
Some good advice there? Think about that. Talk to us on Facebook.
你们有什么好的建议吗？想想看。在脸书上跟我们聊吧。
