The science of setting goals.

It’s the time of year when we think to ourselves: our New Year’s resolutions will totally work out this time. 【小题1】. But what if this year really could be different? Kelly McGonigal, a psychologist, shares four tips.            

Choose a goal that matters, not just an easy win. Our brains love rewards, so we often set simple goals that make it easy to check off boxes. But if that’s all are about, no wonder we end up abandoning them so quickly. A meaningful goal requires going deeper. 【小题2】. For example, if you want to quit eating junk food, ask why you want to quit it. Then, if you want to quit it for your health, ask why you want good health.

【小题3】.When we set goals, it’s easy to focus on that magical ending. But we can’t control outcomes. We have to inch toward them, one choice at a time. Ask yourself, “What is the smallest thing I can do today that helps me reach my goal?” If you make daily choices that are consistent with your goal over and over again, you will eventually reach it.

Frame your goals positively. Focusing on what you want to bring into your life –not what you want to avoid — will make you more likely to actually pursue it. “Any sort of avoidance is going to trigger inhibition systems. 【小题4】,” says McGonigal.

Prepare for failure. Moments of failure are inevitable, but most of us abandon the goal entirely when minor failures and setbacks start piling up. Your task is not to avoid failures, but to plan for them. Ask yourself, “How am I likely to fail?” For example, if you’re likely to choose unhealthy meals when you’re hungry, carry a light snack that can tide you over. 【小题5】.