立完新年flag，如何高效達成目標？請收下這份攻略

你的2022新年計劃是什麼？

每當又一個新年來臨，人們總要設定提升自己的目標。他們發誓要減肥，學習一項新技能，或者讀30本書，但最終能實現的目標卻少得可憐。

事實上，大多數人的新年計劃都無法堅持三個月以上。如何讓新年flag常立不倒？如果你也為自己設定了一系列新年計劃，並希望堅持下去，不妨試試行為科學家推薦的五個技巧。

1.Make a cue-based plan

做一份詳細的計劃

Just as cues tell Broadway stars when to step onto the stage， research has shown that adding a cue to your plan helps you remember when to act。 Be sure to detail when and where you‘ll follow through。

正如出場提示告訴百老匯明星何時登臺一樣，研究表明，在你的計劃中加入資訊提示，能幫助你記住何時行動。一定要詳細說明你將在何時何地做什麼。

If your New Year’s resolution is to meditate five days each week， a plan like “I‘ll meditate on weekdays” would be too vague。 But a cue-based plan like “I’ll meditate at the office on weekdays during my lunch break” would fit the bill。

如果你的新年計劃是每週冥想五天，那麼像“我將在工作日冥想”這樣的計劃就太模糊了。但是，“我將在工作日的午休時間在辦公室冥想”這樣有資訊提示的計劃就很合適。

Plotting when and where you‘ll execute on your New Year’s resolution jogs your memory when it‘s opportune and generates guilt if you flake out。 Detailed planning can also help you anticipate and dodge obstacles —— so if you plan to meditate during lunch， you’ll be sure to decline a proffered lunch meeting。

提前想好你會在何時何地執行計劃，這樣做能在適當的時候讓你想起自己的計劃，如果你沒有按照計劃去做，就會產生內疚感。詳細的計劃也可以幫助你預測和避免阻礙——如果你計劃在午餐時冥想，你一定會拒絕別人提出的午餐會議。

［Photo/pexels］

2.Consider a penalty clause

設定懲罰條款

This may sound sinister， but ensuring you‘ll face some penalty if you don’t achieve your New Year‘s resolution can work wonders。

這聽起來可能有點狠，但如果完不成新年計劃會讓你受到一些懲罰的話，這可以創造奇蹟。

One easy way to do this is by telling a few people about your goal so you’ll feel ashamed if they check back later and find out you haven‘t followed through。

一個簡單的方法是把你的目標告訴一些人，這樣，如果他們後來發現你沒有堅持下去，你會感到羞愧。

A steeper penalty than shame， however， is putting cold hard cash on the table， and there is excellent evidence that self-imposed cash penalties motivate success。 You can make a bet with a friend that you’ll stick to your New Year‘s resolution。 The logic for why this works is simple。 Incentives change our decisions， and penalties are even more motivating than rewards。

而比羞愧感更有效的是金錢懲罰，有證據表明，自我施加的金錢懲罰可以激勵成功。你可以和朋友打賭，賭你會堅持新年計劃。這樣做的邏輯很簡單。激勵措施會改變我們的決定，而懲罰甚至比獎勵讓我們更有動力。

［Photo/pexels］

3.Make it fun

找些樂趣

Most of us strive for efficiency when it comes to achieving our goals。 If you want to get fit， you figure a punishing workout will be just the thing to produce rapid progress。 If you want to ace a class， you assume long， distraction-free study sessions are key。 But research has shown that focusing on efficiency can leave you high and dry because you’ll neglect an even more important part of the equation： whether you enjoy the act of goal pursuit。

在完成目標的過程中，大多數人都力求高效。如果你的目標是鍛鍊身體，你會認為高強度的鍛鍊將能讓你快速取得成效。如果你想學好一門功課，你會認為長時間、不被打擾的學習很重要。但研究表明，專注於效率會讓你被困在原地，因為你會忽略更重要的事：你是否享受追求目標的過程。

If it‘s not fun to exercise or study， you’re unlikely to keep at it。 But if you get pleasure from your workouts or study sessions， research has found you‘ll persist longer。 And in the end， that’s what often matters most to achieving a New Year‘s resolution。

如果鍛鍊或學習沒有樂趣，就不太可能堅持下去。但研究發現如果你從鍛鍊或學習中獲得樂趣，就會堅持得更久。而最終，這往往是實現新年計劃的最重要因素。

One way to make pursuing a goal that normally feels like a chore more fun is to combine it with a guilty pleasure。 Consider only letting yourself watch your favorite TV show at the gym so you’ll start looking forward to workouts。 Or only letting yourself drink a mocha latte during study sessions so there is a hook to get you to the library。

想要把追求一個辛苦的目標變得更有趣，方法就是把它與有罪惡感的快樂結合起來。如果只允許自己在健身房看最喜歡的電視節目，你就會開始期待鍛鍊了。或者只讓自己在學習期間喝摩卡拿鐵，這樣就有了去圖書館的動力。

［Photo/pexels］

4.Allow for emergencies

允許緊急情況

If you deviate at all from your New Year‘s resolution， your instinct may be to declare yourself a failure and throw in the towel。 Researchers call this the “what the hell effect。” Here’s what it looks like： You planned to get to bed early every night but couldn‘t resist staying up late one Friday to watch an extra episode of “Succession。” After that， your early-to-bed plans went out the window because “what the hell，” you’d already failed。

如果你完全違背了自己的新年計劃，你可能本能地認輸並放棄。研究人員稱之為“去他的效應”。就比如這樣：你計劃每晚早睡，但忍不住在某個星期五熬夜多看一集《繼承之戰》，此後你的早睡計劃泡湯了，因為“去他的”反正你已經失敗了。

Happily， there is a way to dodge this fate。 By setting tough goals （like a 10 pm bedtime every night） but giving yourself one or two get-out-of-jail-free cards each week， you can get better results than by setting either tough or easy goals without wiggle room， research has revealed。

幸運的是，有一種方法可以避免這種宿命。研究表明，設定困難的目標（比如每晚10點入睡），但每週給自己一兩張豁免卡，就可以比設定沒有迴旋餘地的或難或易的目標獲得更好的結果。

5.Get a little help from your friends

藉助朋友的幫助

Spending time around high achievers can boost your own performance。 If your New Year‘s resolution is to run a marathon or write a book， you’d be wise to start hanging around friends who‘ve made it to the finish line （literally or figuratively） and can show you how it’s done。 You‘ll pick up a bit just by spending time together because you’ll be inclined to conform to their patterns of behavior。

花時間和高成就者在一起可以提高你自己的表現。如果你的新年願望是跑一場馬拉松或寫一本書，那麼明智的做法是開始與那些已經實現這一目標、可以告訴你如何做到的朋友們在一起。僅僅是和他們相處，你就會有收穫，因為你會傾向於模仿他們的行為模式。

Strangely enough， there is evidence that coaching friends with shared goals can improve your success rate， too。 When you‘re on the hook to give someone else tips on how to achieve， it boosts your self-confidence。 It also forces you to be introspective about what works in ways you might not otherwise。

奇怪的是，有證據表明，指導有共同目標的朋友也能提高你的成功率。當你想給別人一些如何實現目標的建議時，這會增強你的自信。這樣也會迫使你反省自己的方法是否對路。

編輯：董靜