还记得你新年许下的愿望和决心吗？ Already Failed at Your New Year’s R

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If your New Year’s resolution is already in the rearview mirror, you’re not alone:

Research has shown

that about 30% of resolution-makers give up on their goal before they even reach the two-week mark. But just because you’ve already slacked on your new diet, exercise plan or organization scheme doesn’t mean you’ll never succeed, says John Norcross, a professor of psychology at the University of Scranton and an expert in behavior change and resolutions.

相信很多人已经把新年愿望和决心抛之脑后了：有研究表明，大约

30%的人，在坚持了不到

周的时间

，就放弃了新年定下的目标。心理学专家约翰

诺克洛斯说，开始偷懒并不意味着你永远无法成功。

“Early slips do not predict failure,” says Norcross, who also authored the study about resolutions. “In fact, many ultimately successful resolvers report—even as they experience them—that the early slips strengthen their resolutions.”

“刚开始开小差并不意味着未来的失败，实际上，根据许多成功案例的反馈表明，刚开始开小差甚至会加强目标的完成。”

The key to success is coming back from those slips stronger than ever, and course-correcting to get yourself on the right path. Here are five science-backed ways to restart your resolution.

成功的关键来自于强大自我，自我修正方可重回正轨。以下是

5条重启新年决心的方法。

Give yourself a reality check

现实检验

Norcross says he often asks faltering resolvers if they experienced failure when learning a new skill, such as an instrument or a sport. The answer, of course, is yes—they fail dozens of times and accept that failure as part of the process. “Only in behavior change is it different,” Norcross says. “In the psychological realm, we expect perfection.”

诺克洛斯说他经常问那些犹豫不决的人，是否他们在学习一项新技能的时候（如一种乐器或一项运动）经历过失败。答案是肯定的，他们失败了无数次，并且欣然接受。诺克洛斯说：“（失败都是相同的）只有在行为改变方面才有所不同。在心理学领域，我们往往期待完美。”

Instead of being frustrated by failure, cut yourself some slack and recognize that changing your behavior is, essentially, learning a new skill, Norcross says.

与其因为失败而沮丧，倒不如开个小差，认识到行为改变本质上是在学习

一项新技能。

Reframe your resolution

重塑你的新年决心

Other research on New Year’s resolutions

has shown that people are more likely to succeed if their goals bring immediate, rather than delayed, benefits. Enjoying the day-to-day pursuit of a resolution is a better predictor of success than working toward a lofty, long-term payoff, says Kaitlin Woolley, an assistant professor of marketing at Cornell University and author of that study. “The trick with long-term goals is to think about how they also are providing benefits in the moment,” she says.

其它研究表明，如果目标能带来即时的成效，人们会更可能成功。康奈尔大学的一位助理教授说，比起追逐一个远大的、长期的成效，享受每天取得的成效更易成功。长期目标的成功秘诀是思考如何每天取得成效。

If your initial resolution was to work out in order to improve your health, for example, you may see better results if you think about shorter term gains: how fun your workout is, or how nice it is to spend time with your friends or listen to music while you sweat. “That’s something that’s enjoyable right then in the moment,” Woolley says.

如果最初的目标是通过健身来拥有健康的身体，如果你思考短期的成效，也许会看到更好的成效：健身是一种有趣的事情，挥汗如雨的时候听音乐或者和朋友在一起，感觉好极了。

Find a buddy

结伴

Having a resolution buddy doesn’t make much of a difference right away, Norcross says—but social support starts to make a big impact around February, or about a month in. “The research-informed explanation is that virtually anybody can get through a couple weeks with a neutral or even toxic environment, but that begins to weigh heavily,” he says. Having a friend or family member who’s going through the same thing may give you the strength to stick to it.

结伴同行的效果不会立竿见影。但短期内一定会有很大的影响。实际上，每个人都能够独立完成目标。但是结伴会让你更有毅力去坚持。

Change your environment

改变环境

Chances are, something triggered your resolution lapse, whether it was a person, place or bad habit. Avoiding those triggers, and replacing them with people, places and things that will help you stick to your goal is crucial, Norcross says. You’ll have to gradually re-expose yourself to triggers eventually, Norcross says, but taking them out of the equation early on will make it easier to cement a new habit.

有时候，有些事会动摇你的决心的实施，无论是一个人，一个地方或者一种坏习惯。避免这些情况的发生，就要找到替代的方式并坚持下去。避免重蹈覆辙，就要巩固自己的新习惯。

Take dessert, a habit many people try to kick. If you rarely eat dessert at home but tend to indulge during meals out, try temporarily avoiding the triggering behavior of eating in a restaurant. That will help you get used to going without dessert. Once you have a strong habit to fall back on, you can gradually reintroduce restaurant meals back into your life.

许多人想要戒掉甜食。如果你很少在家吃甜食，但外出就餐却吃得很多，尝试着控制这种行为。这会帮助你习惯没有甜食的日子，久而久之养成习惯。

Restart at the right time

选择时间重启（新年决心）

Research suggests that starting a behavior change on a day that holds psychological significance—whether that’s the

first of the month

, a birthday or an anniversary—may modestly improve your chances of success, Norcross says.

研究表明，行为改变有重要的心理学意义，不论是某月的第一天，生日还是周年纪念，都会循序渐进的提高你成功的几率。

One caveat: Don’t wait for a big day if that’s just another way to put off healthy change. “We tell people to go when you are best ready,” Norcross says, “without resorting to procrastination and yet another excuse.”

提醒：想要改变，切忌拖延和找借口，立即行动！