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  • Legend has it the month of January was named for the Roman god Janus.

    根據神話傳說,「一月」的英文名稱是源自於羅馬天神雅努斯。

  • He had two faces, one looking to the future and the other looking to the past.

    祂有兩張臉,一張眺望未來、另一張回顧過去。

  • And so, we see the end of the year as a time of reflection, the beginning of the next, an opportunity to turn over a new leaf.

    正因如此,人們總會把年末視為檢視自我、下個開端,以及重頭來過的時機。

  • But most of us are doing it wrong.

    只不過,大部分的人都用錯了方法。

  • The New Year's resolution has long been seen as a chance to set goals and change our behavior.

    大家一直以來都把新年視為訂定新目標和改善習慣的大好時機。

  • Last year, 45% of Americans said they usually make a resolution.

    根據統計,去年約有 45% 的美國人表示他們通常會許下新年希望。

  • And that they're mostly about losing weight, doing regular exercise, or saving money.

    大部分都和減重、規律運動或存錢有關。

  • But only 8% of those people actually achieved their resolution.

    但僅僅 8% 的人確實達成了自己的期望。

  • I've never been part of that 8%.

    而我從來就不是那 8% 中之一。

  • Nope.

    完全不是。

  • American psychologist, Amy Cuddy, writes that New Year's resolutions are "riddled with psychological traps that work against us."

    名為 Amy Cuddy 的美國心理學家曾寫道:「新年新希望中充滿著對自己不利的心理陷阱。」

  • Here's why.

    原因如下:

  • First of all, most resolutions are too ambitious.

    第一,大部分的願望都太雄心壯志了。

  • Say you resolve to go to the gym 3 times a week.

    假設你決定一週去健身房 3 次,

  • It sounds okay, I mean I could easily sit and watch Netflix three times a week, so why not make that gym time?

    聽起來不難,畢竟每週坐下來三次看 Netflix 不是難事,所以何不把看 Netflix 的時間改為健身?

  • But it's totally different and more of a commitment than you may realize, especially if it's a new behavior.

    但這或許跟你所想的大不同,也需要比想像多的投入,尤其如果它是個全新的習慣。

  • We often fall victim to the planning fallacy, where we underestimate the time it takes to complete a task.

    我們很容易成為「計畫謬誤」的受害者,總會低估完成一件任務所需要的時間。

  • Sooner or later, but probably sooner, you'll miss a gym visit and then you've failed.

    你遲早(大概是早)會少去健身房一次,這樣你就是失敗了。

  • Repeated failure makes us lose confidence, and it becomes more likely that we'll stop.

    一再重複的失敗會讓我們失去信心,讓我們更容易放棄。

  • Typical New Year's resolutions are too results-orientated.

    典型的新年希望太著重於結果。

  • They focus on a lofty ambition, like "quit smoking", without considering the process, the steps we need to take to get there.

    它們專注於一個如「戒菸」的遠大目標,完全忽略了必經的過程以及達成所需的步驟。

  • They're also too long-term, which makes goals difficult to imagine and relate to.

    它們通常也是太長期的目標,讓人們難以想像和感同身受。

  • Sometimes, it's hard to imagine what life will be like in one year's time.

    有時候,要想像一年之後的生活會怎麼樣並不簡單。

  • We'll have finished a whole new season of "Game of Thrones" by then.

    說不定到那時候,我們都追完全新一季的《權力遊戲》了。

  • And often, resolutions are too negatively focused.

    還有,新年希望的內容都太負面了。

  • We want to get rid of things, bad habits or weight, rather than build upon things that we're good at.

    我們總是想要丟棄某些事物,例如壞習慣或體重,而不是想要精進自己的能力。

  • And this is why New Year's resolutions can be bad for us.

    這就是新年希望可能帶來負面影響的原因。

  • Setting goals like this can lead to learned helplessness where we give up what we're capable of doing after we repeatedly fail.

    這樣設立目標容易產生「習得性無助感」,讓我們在經歷數次失敗後選擇放棄有能力做的事。

  • So... should we still make New Year's resolutions?

    那麼... 我們還是要繼續許下新年希望嗎?

  • Sure, just do it smartly.

    當然要,只是要聰明地許願。

  • Back in the 1920s, Bluma Zeigarnik found that people have a better memory for tasks they haven't yet completed.

    1920 年代,Bluma Zeigarnik 發現人們比較容易記得尚未完成的事情。

  • It's now called the Zeigarnik effect.

    這現在被稱為「蔡戈尼效應」。

  • So, make your resolution a series of short-term tasks with a positive focus that you can keep tweaking towards your larger goal.

    所以你應該把目標定為一個個有正向焦點的小任務,可以在期間不斷微調以達成最終的大目標。

  • Start a to-do list, figure out your approach, and it's much more likely you'll feel a niggling urge to complete the little things.

    制訂待辦事項清單,找出你的解決方法,自然而然會有股驅使自己去達成這些小任務的力量。

  • And once you do, Richard Wiseman writes that planning a reward gives you a sense of achievement and keeps you on track.

    Richard Wiseman 建議,給完成小任務排定獎勵計畫,可以提升成就感並確保自己繼續努力。

  • This way, you can look back and feel accomplished about everything you've done.

    如此一來,你便可以回顧一切並享受這帶來的成就感。

  • And you can look forward towards your goal all until next January rolls around.

    你同時也能繼續朝著目標前進,直到下一個一月的到來。

  • See you next week!

    我們下週再會!

Legend has it the month of January was named for the Roman god Janus.

根據神話傳說,「一月」的英文名稱是源自於羅馬天神雅努斯。

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B1 中級 中文 澳洲腔 目標 達成 許下 任務 健身房 習慣

為什麼新年決心會失敗 (Why New Year's Resolutions Fail)

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    Annie Chien 發佈於 2021 年 01 月 14 日
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