Then here are three top tips in less than a minute.

在一分鐘內，傳授你三個至高秘訣。

First, make a pledge by telling your friends and family what you're trying to do.

首先，大聲宣誓──告訴親朋好友你在嘗試做些什麼。

This not only creates a fear of failure but also a sense of support.

這不只讓你產生害怕失敗的心情，也多了一份支持。

Second, create a detailed plan by breaking your goal into a series of smaller steps.

其次，制訂細部計畫──將你的目標

So don't just say you going to the gym more, but rather you're going to go on Tuesdays, Thursdays and Sundays, at exactly 6 p.m.

區分成數個更小的步驟，別再只嚷嚷「我要去健身～」，

Third, plot your progress.

而是在星期二、星期四，

For example, you might try keeping a journal, using an app, creating a spread-sheet, or even sticking updates to the fridge.

以及星期六的下午六點鐘都會去健身。

And so next time you want to achieve the goal, remember the three P's: pledge, plan, and plot.

第三，標示進度──舉例而言，你或許可以試著寫日誌、