You know what that means - countless New Year's resolutions that you will create, and fail

你知道這意味著什麼--無數的新年決議，你將創建，並失敗了。

to follow through on.

以貫徹執行。

Only 9.2 percent of people ever achieve their New Year's resolutions.

只有9.2%的人曾經實現過他們的新年決議。

But after watching this video, your odds will be much improved.

但看完這個視頻後，你的機率會提高很多。

What's going on guys, Dr. Jubbal, MedSchoolInsiders.com.

這是怎麼回事夥計們，朱波醫生，醫學流派內幕網。

So many of us get a jolt of excitement and inspiration for the New Year.

所以我們很多人在過年的時候，都會有一種興奮和靈感。

New Year, New You.

新的一年，新的你。

It's a clean slate – a chance to redefine yourself.

這是一個全新的起點--一個重新定義自己的機會。

So you set off on creating a list of things you want to do differently this year, and

所以，你開始創建一個清單，列出你今年想做的不同的事情，並。

12 months later, you find yourself leaving these promises unfulfilled.

12個月後，你發現自己的這些承諾都沒有實現。

And then the cycle repeats. So why do New Year's Resolutions fail?

然後循環往復。那麼，為什麼新年決心會失敗呢？

The problem isn't you.

問題不在你身上

The problem is your system.

問題出在你的系統上。

Right now, you rely on bursts of motivation and inspiration to carry your behavior changes.

現在，你依靠迸發的動力和靈感來承載你的行為改變。

But as I've spoken about at length in other videos, that doesn't sustain you.

但我在其他視頻中已經詳細講過，這並不能支撐你。

You don't rise to the level of your goals.

你沒有上升到你的目標水準。

You fall to the level of your systems.

你掉到你的系統的水準。

Not only that, but most of us suck at creating goals.

不僅如此，我們大多數人都不擅長創造目標。

We say things like “quit smoking” or “lose weight”.

我們說 "戒菸"、"減肥 "之類的話。

Maybe you've set out to “read more books” or “eat more healthy food” or even “learn

也許你曾立志 "多看書 "或 "多吃健康食品"，甚至是 "學習"。

to play an instrument.”

來演奏樂器。"

These goals place the focus way down the road, at the finish line.

這些目標將重點放在了路上，放在了終點線上。

In short, it's unrealistic, unsustainable, and doomed to fail.

總之，這是不現實的，不可持續的，註定要失敗的。

When setting your New Year's resolutions and defining your goals, they should be S.M.A.R.T.

在制定你的新年決議和確定你的目標時，它們應該是S.M.A.R.T。

Obviously you don't want stupid goals, but when I say S.M.A.R.T., I'm referring to

顯然你不想要愚蠢的目標，但當我說S. M. A. R. T.

goals that are Specific, Measurable, Achievable, Results-focused, and Time-bound.

具體、可衡量、可實現、注重成果和有時限的目標；

Rather than “read more books,” try “read

與其說是 "多讀點書"，不如說是 "閱讀

one non-fiction book every 2 weeks by spending 30 minutes each night reading before sleeping.”

每2週一本非小說類書籍，方法是每晚睡前花30分鐘閱讀。"

Rather than “get in shape,” try “losing

與其說是 "塑身"，不如說是 "減肥"。

5 pounds of body fat in 8 weeks by tracking my food intake and eating at a deficit of 400 calories.”

通過追蹤我的食物攝入量，並以400卡路里的赤字飲食，在8周內減少了5磅的體脂。"

Rather than “double my bench press,” try

與其說是 "雙倍臥推"，不如說是 "雙倍臥推"。

“improving 1 rep max by 10% in 3 months.”

"在3個月內提高1次重複的最大值10%。"

Rather than “go on social media less,”

與其說是 "少上社交媒體"，不如說是 "少上社交媒體"。

try “track social media use daily using iOS Screen Time and secure an average of 15

嘗試 "使用iOS螢幕時間每天跟蹤社交媒體的使用，並確保平均15個。

minutes or less per day over 7 days.”

7天內每天不超過分鐘"。

Rather than “learn to play an instrument,”

與其說是 "學琴"，不如說是 "學琴"。

try “learn to play one song on guitar in 3 weeks.”

試試 "3周內學會彈一首吉他"

Nice!

很好！

Now your goals are rock solid and you're ready to take on all the New Year's resolutions,

現在你的目標已經堅如磐石，你已經準備好接受所有的新年決議。

right?

對不對

Not so fast.

沒那麼快

Even with rock solid S.M.A.R.T.

即使有堅實的S. M. A. R. T.

goals, you're still quite likely to face some road blocks.

目標，你還是很有可能面臨一些路障。

With too many goals and too few systems in place to reliably implement and sustain them,

目標太多，而系統太少，無法可靠地執行和維持這些目標。

it just won't work.

它只是不會工作。

Instead, as Charles Duhigg points out in the Power of Habit, focus on a keystone habit

相反，正如查爾斯-杜希格在《習慣的力量》一書中指出的那樣，要專注於一個關鍵的習慣。

that results in a domino effect aligning multiple other areas in your life.

導致多米諾骨牌效應調整你生活中的其他多個領域。

Small incremental improvements are more likely than dramatic shifts to result in the outcome

小規模的漸進式改進比劇烈的轉變更有可能產生結果。

you desire.

你想要的。

For me, that was simply prioritizing going to the gym at minimum 5 days, but optimally

對我來說，這只是簡單的優先去健身房至少5天，但最佳是

6 days per week.

每週6天。

That was the keystone habit.

這是基石的習慣。

I didn't target a certain weight on my lifts, rapid muscle gain, cardiovascular fitness,

我在舉重上沒有以某一重量為目標，快速增肌，心血管健康。

or postural improvements.

或改善姿勢。

All of those are important outcomes to me, but I knew they would fall in line if I just

所有這些對我來說都是很重要的結果，但我知道，如果我只是

managed to be consistent in going to the gym.

始終如一地去健身房。

And after a few months of sticking to it, I'm proud to say I've come a long way.

而經過幾個月的堅持，我很自豪地說，我已經走了很長的路。

Going to the gym almost every day required me to ride my bike, so my cardiovascular fitness

幾乎每天去健身房都要騎自行車，所以我的心血管健

improved.

改善。

Lifting regularly contributed to an increase in appetite, so I added mass and strength.

經常舉重有助於增加食慾，所以我增加了品質和力量。

I performed a balanced weight training program, so naturally my posture and flexibility improved

我進行了均衡的體重訓練，所以自然而然地改善了我的姿勢和靈活性。

as well.

也是。

Figure out what your own keystone habit is and drive your energy and focus there.

弄清楚自己的關鍵習慣是什麼，並在那裡驅動你的能量和注意力。

Embrace the Inevitable Look, it's going to happen.

擁抱不可避免的看，它要發生。

Whether one week or one month into the new year, you're going to slip up.

不管是新的一年的一週還是一個月，你都會有失誤。

You'll miss that day at the gym, or you'll find yourself watching F1 racing when you

你會懷念在健身房的那一天，或者你會發現自己在看F1賽車的時候。

should have been studying instead.

應該是在學習。

The fact that you slipped in a moment of weakness isn't the important part.

你一時心軟滑倒並不重要。

The important part is what you do next.

重要的是你接下來要做什麼。

If you get discouraged, give up, and revert back to your old ways, then you've failed.

如果你灰心喪氣，放棄，重操舊業，那麼你就失敗了。

But if you know you're going to have bumps along the way, then you'll get back up,

但如果你知道你會有一路的顛簸，那麼你就會重新站起來。

brush it off, and re-evaluate your system and strengthen it so that it doesn't happen

刷掉，並重新評估自己的系統，加強系統的建設，以免發生

again.

再次。

Going back to my regular gym sessions – I found that when I pushed the session

回到我的常規健身課程--我發現，當我把課程推向

past 6PM, I had a much higher failure rate.

過了下午6點，我的失敗率就高多了。

After realizing this pattern, I readjusted my system and began ensuring I would go to

在意識到這個模式後，我重新調整了自己的系統，並開始確保自己會到

the gym in the morning or at latest mid-afternoon.

早上或最遲下午去健身房。

Lastly, don't feel pressured into making

最後，不要感到壓力，使

New Year's resolutions.

新年的決議。

I used to since everyone else did, But now, I haven't made New Year's resolutions

我以前是這樣，因為大家都是這樣，但現在，我沒有做新年的決心

in years.

年的。

I find that it just doesn't appeal to my personality.

我覺得這不符合我的個性。

For those of you who are scratching your heads, check out my video on the four personality

撓頭的你，可以看看我的四種性格的視頻。

tendencies, where I go over how you can use study hacks and productivity habits that cater

傾向，在這裡，我將介紹如何利用學習小技巧和生產力習慣，以迎合

to your personality type.

根據你的性格類型。

As a questioner, the way I see it is, I create new habits and implement systems any time

作為一個提問者，我的看法是，我隨時都會創造新的習慣，落實制度。

of the year, not on an arbitrary day just because it's a new year.

年，而不是因為是新的一年，就隨意在某一天。

For example, in 2013 I started a plant-based diet just 3 days before Thanksgiving.

例如，2013年，我在感恩節前3天就開始了植物性飲食。

I'm no longer on a plant based diet, but that's another story.

我不再以植物為基礎的飲食，但這是另一個故事。

People thought I was crazy for starting this diet shift just days before a holiday that

人們認為我是瘋了，因為我開始這個飲食轉變 只是幾天前的一個假期，

focuses on food, but to me, it didn't matter whether I started the day before Thanksgiving

但對我來說，感恩節前一天是否開始，並不重要。

or the day after.

或後天。

It was a decision I made and I was focused on implementing it, regardless of outside variables.

這是我做的決定，我專注於執行它，不考慮外界的變數。

This works for me, but it isn't for everyone, and there's nothing wrong with setting New

這對我來說是有效的，但並不是每個人都適合，將 New

Year's resolutions.

年的決議。

But I urge you to not get carried away in the self-congratulatory behavior of setting resolutions,

但我勸你不要沉迷於設定決議的自得行為中。

and instead focus on implementing the systems that, over the long term, will deliver the

而把重點放在實施那些長期能提供高質量服務的系統上。

results that you seek.

你所追求的結果。

Now, did you enjoy this video?

現在，你喜歡這個視頻嗎？

I actually got the idea from speaking with one of my Patreon supporters on our monthly

實際上，我的這個想法來自於我的一位Patreon支持者在我們每月的

video chat.

視頻哈拉。

If you too would like to support Med School Insiders and have your voice heard on upcoming

如果您也想支持《醫學院內幕》，並在即將到來的《醫學院內幕》上發表您的意見，那麼，您就可以在《醫學院內幕》上發表您的意見。

videos, consider supporting us on Patreon.

視頻，考慮在Patreon上支持我們。

Your support makes it possible for us to continue producing videos like these.

您的支持使我們能夠繼續製作這樣的視頻。

In return, you'll receive exclusive Patreon-only access to video chats with me, and much more.

作為回報，你將收到獨家贊助的訪問與我的視頻哈拉，以及更多。

There's commentary to go along with each YouTube video where I dive in depth and explain

每段YouTube視頻都會有評論，我深入淺出地講解

the inspiration and additional points that I couldn't fit in the original video.

我在原視頻中無法容納的靈感和附加點。

The commentary for this video goes more in depth with additional New Year's

這段視頻的解說更加深入，補充了新年的

resolutions examples and success stories.

決議的例子和成功案例；

There's also behind-the-scenes access where you can see how I research and create my videos,

還有幕後的通道，你可以看到我是如何研究和製作視頻的。

as well as a monthly Q&A where I answer all of your questions.

以及每月一次的問答，在這裡我回答你所有的問題。

Visit patreon.com/medschoolinsiders to learn more.

訪問patreon.com/medschoolinsiders瞭解更多。

If you liked the video, let me know with a thumbs up, and leave a comment below

如果你喜歡這段視頻，請豎起大拇指告訴我，並在下方留言

Let me know, what are your New Year's resolutions for this year.

讓我知道，你今年的新年願望是什麼。

New videos every Saturday morning, so make sure you're subscribed, and I will see you guys in that next one

每週六早上都有新的視頻，所以請確保你已經訂閱了，我們會在下一個視頻中看到你們。