A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% ofyou will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).
（Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal youthink of — make it work for you!).
1. You’re treating a marathon like a sprint！ 你把“马拉松”当成了“短跑”
Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick betterbecause they aren’t intimidating (if you do it right, you’ll barely even notice them!).
If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets andexcessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start withsomething easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, youcould aim to eat a fistful of protein at every meal.
2. You put the cart before the horse！ 你本末倒置
“Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important,don’t worry about it.
3. You don’t believe in yourself 你不相信自己
A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know itmight be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubtis to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).
4. Too much thinking, not enough doing 想得太多，做得不够
The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply toyour life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.
5. You’re in too much of a hurry 你太急躁
If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.
6. You don’t enjoy the process 你不喜欢过程
Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the leastinterruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.
The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating ina sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week whereyou forget about your training plan and exercise in any way you please.
7. You’re trying too hard 你过犹不及
Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going towant it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.
8. You don’t track your progress 你没有跟踪进度
Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, recordwhat exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performanceon a regular basis offers positive feedback that will encourage you to keep going.
9. You have no social support 你缺乏社会支持
It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would liketo be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.
10. You know your what but not your why 你知道自己想要什么，却不清楚为什么想要
The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.
Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example: Do you want to be fit so you can be a positive example that your children can admire and look up to？
Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before？
Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?
Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.
The more specific you can make your goal,
The more vivid it will be in your imagination,
The more encouraged you’ll be,
The more likely it is you will succeed (because yes, you CAN do this!).