如何更好地实现你的目标

I went into the summer with big plans, mainly to meditate and exercise a lot more. Then I went on vacation, and then the kids were home, and then I had a bunch of work travel… you know how it is.

到了夏天, 我有了很多的计划, 主要是思考和锻炼更多。然后我去度假, 然后孩子们回家了, 然后我有一堆工作旅行... 你知道是怎么回事。

Here’s the thing: Intentions are never enough. Even full-blown goal-setting isn’t worth much if you don’t do it right.

事情总的是这样: 意图永远不够。即使是全面的目标设定, 如果你做得不好也不值得。

1. First, state the big goal. What would you like to accomplish in the next three months or so? My hope is that I’ll get back to an efficient but well-rounded exercise routine that includes a little stretching, strength training, and aerobic exercise in about 20 minutes, six days per week.

1.首先, 说明一个大目标。你希望在接下来的三个月里完成什么工作？我希望我能回到一个有效但是全面的锻炼计划, 包括一些伸展运动, 力量训练, 以及每周六天的有氧训练。

2. Next, break this larger idea down into long-term goals. My long-term goal is that by the end of the year, I’d like to have had 10 “streaks,” or weeks in which I have completed my exercise plan.

2.接下来, 把这个更大的想法分解成长期目标。我的长期目标是, 在今年年底之前, 我希望能有10个"连胜", 或者说我已经完成了我的锻炼计划。

3. Break it down again, into short-term goals, which take one-to-three weeks to accomplish. I have three short-term goals: Work with a trainer to set up my workouts (the specific exercises and stretches. Memorize the circuits and learn to do them properly

3.把它再次分解成短期目标, 这需要一到三个星期的时间来完成。我有三个短期目标:和一个教练一起设置我的训练(具体的练习和伸展运动),记住这动作, 学会正确地做.

Have two “streaks” (entire weeks where I complete my plan) in a row before Labor Day.

在劳动节之前连续两个"对勾"(我完成计划的整个星期)。

4. Now break your goals down into very specific, ridiculously easy baby steps. What can you do today? Tomorrow? My first step was to call my friend Aaron, a trainer, who put together the exercises for me. Today, a baby step is to learn the warm-up stretches he gave me. Try to break your baby steps down until they are so easy you feel little or no resistance to them.

4.现在, 把你的目标分解成非常具体的, 简单的婴儿步骤。你今天能做什么？明天要做什么？我的第一步是给我的朋友亚伦打电话, 他是一个训练师, 他为我做了一些练习。今天的一个小步骤是学习他教我的我的热身伸展运动。试着让分解你的每一个动作, 直到你感到很容易，很少或没有抵抗力。

5. Set up your environment to make things easier. This means that to be successful in reaching our goals, it’s very helpful to set up our environment to make things easier, to create structural solutions. This usually means removing temptations—if your goal is to stop checking your phone while you drive, keep the phone in the trunk or somewhere out of reach. And make sure that what you need is easy and convenient—if your goal is to eat more kale, keep a lot of kale in the fridge, and a list of restaurants that serve it.

5.创造适合你的环境, 让事情变得更容易。这通常意味着去掉诱惑ーー如果你的目标是在开车的时候停止检查手机, 把手机放在后备箱或者够不着的地方。如果你的目标是吃更多的甘蓝, 把大量的甘蓝放在冰箱里, 还有一份餐厅的清单。

6. Involve other people, even if you are an introvert. We humans can often get ourselves to do something we might otherwise resist if it makes us feel more a part of a tribe or a clan—if it deepens or increases our social connections in some way. Other people can also work as a bit of external willpower, getting us to do something we’d rather blow off.

6. 这是一个很好的例子。让别人参与进来, 即使你是一个内向的人。我们人类常常可以让自己做一些我们可能会抵制的事情,这些事情会让我们感觉自己更像是一个部落或一个部落的一部分ーー如果它以某种方式加深或增加我们的社会联系。其他人也可以作为一点外在的意志力工作, 让我们做去做这件事而不是抵触。

7. Identify why your goal is important to you. Think less about what you want to achieve and focus in on how you want to feel. Identify a “why” for your goal that will motivate you over the long haul.

7.意识到为什么你的目标对你很重要。尽量少想你想要达到什么样的目标, 去专注于你想要的感受。为你的目标找出一个"为什么", 这将在长期内激励你。

8. Make it a part of your identity. As in: I am a person who exercises. I’ll be tracking the days I exercise, so that I can look back and see: Yup, I’m an exerciser. Collect evidence that you are the type of person who does whatever it is that you are trying to do.

8。让它成为你身份的一部分。例如: 我是一个锻炼的人。我会记录我锻炼的日子, 这样我就可以回头看看: 是的, 我是一个锻炼者。收集证据, 证明你是那种会做任何你想做的事情的人。

9. Make the behavior more enticing. We human beings pursue rewards: a pretty little cupcake, attention from a mentor, a sense of accomplishment. When our brains identify a potential reward, they release dopamine, a feel-good chemical messenger. Dopamine motivates us toward the reward, creating a real sense of craving, wanting, or desire for the carrot that is being dangled in front of us.

9.让这种行为变得更加诱人。我们人类追求奖励: 一个漂亮的小纸杯蛋糕, 来自导师的关注, 一种成就感。当我们的大脑识别出一个潜在的奖励时, 他们会释放多巴胺, 这是一种感觉良好的化学信使。多巴胺激励着我们朝着奖赏前进, 创造出一种真正的渴望, 欲望, 或对在我们面前诱惑的渴望。

Rewards need to be immediate or, even better, built into the routine when possible. This is why I listen to audiobooks while I exercise; when I look forward to listening, I make exercise more enticing.

奖励必须是即时的, 或者更好的是, 在可能的话，设在日常生活中。这就是为什么我在锻炼时听有声读物的原因; 当我期待听的时候, 我会让锻炼更有吸引力。

10. Make the behavior more habitual. Once a behavior is on autopilot, everything is easier—we don’t need much willpower to enact our habitual behaviors.

10.让这种行为变得更加习惯性。一旦一个行为处于自动状态, 一切都会变得更容易——我们不需要太多的意志力来实施我们的习惯性行为。