Year in and year out, we all make resolutions to better ourselves. Gym memberships surge, restaurants serve more salads and people reduce their smoking, drinking and spending. Making a resolution is one thing, but sticking to that resolution can be an uphill battle -- these are lifelong habits you're trying to break. Kafi A. Martin, a health and lifestyle expert and CEO of Island Sweat, offers her tips for staying focused. In short, think long term.
日复一日年复一年，每到新年时分我们都会列新年目标，希望可以完善自身。健身房的会员业务量激增、餐馆的健康食品卖得更多、戒烟戒酒戒花钱的人儿也遍地都是。不过，列目标是一回事，但坚持下去就是场艰苦卓绝的战役了：要知道，你在努力戒掉的，是长期以来养成的习惯。Kafi.A.Martin 是一位生活健康专家，同时也是Island Sweat公司的CEO。她将跟我们分享将目标坚持到底的秘诀。一句话：从长远利益出发。
1. Cook More
1. 多做饭
Cooking more meals at home is a top New Year's resolution, but it's daunting if you're not comfortable in the kitchen. "To start, pick one meal that would be easy for you to do," Martin said. Think eggs for breakfast or chicken for dinner. "The key here is to not overwhelm yourself by trying to cook each meal right away. Pick one easy meal first, master it and then add another."
今年要多在家做饭，这是很多人第一选择的新年目标。不过，假如你本来就厨艺不精，那这个目标对你来说着实艰巨。Martin告诉我们：“刚开始的时候，你可以选择一个简单的食谱。” 比如用鸡蛋做早饭、或是用鸡肉做晚餐。“关键是，不要在一开始就妄想着能顿顿美味，先选一个简单的食谱、掌握它，然后再逐渐进阶。
2. Eat Better
2. 吃得更健康
Eating the majority of your meals at home is the quickest way to eat healthier. Still, you will likely eat out. At restaurants, don't be afraid to get picky. Ask for dressings and toppings on the side, request your food cooked in olive oil instead of other fats, skip the appetizers and order water to drink. At friends' houses, control your portions and pass on high-calorie beverages.
想要吃得健康，最便捷的方法就是多在家吃饭。然而，总有出去下馆子的时候。别怕，在饭馆里要多“挑三拣四”。比如，嘱咐厨子把调味料和配料都放在盘子的一边（而不是和食物混合在一起）；要求用橄榄油而不是用别的油烹制；不点开胃菜、以水代替饮料等等。在朋友家聚餐时，记得控制自己盘中食物的份量，并远离那些高热量的酒水饮料。
3. Get a Better Education
3. 继续深造
If you're thinking of going back to school, Martin suggests you "write down your reason for going back to school at the top of every notepad and notebook you use." The constant reminder, she says, will keep you focused and motivate you through difficult classes and exams even when balancing school with life and work seems impossible.
假如你打算回炉深造一下，Martin的建议是：“把你想深造的原因和目的写下来，并放在所有常用的笔记本的第一页。” 这样，通过长期持续的提醒，它将保持你注意力的集中，并在艰苦的课堂和考试中给你动力；在令人疲惫的生活和学业的平衡中，持续给你信心和力量。
4. Quit Smoking
4. 戒烟
This resolution may be more difficult to keep than others because your body's addiction to nicotine can be difficult to overcome. Some can quit cold turkey, but others require gradual steps to break their addiction, and that's OK. Invest in products that help wean you off your nicotine addiction. In addition, Martin says to "assess what triggers your stress and control that first before you reach for your puffer" since smoking is often a mindless, stress-relieving habit.
这个目标相比别的而言，比较难。因为吸烟者的身体对尼古丁的依赖并不容易克服。少数人能迅速又彻底地戒掉，然而大多数还是需要一个漫长而逐渐的过程的，没关系。可以尝试用替代品来帮助你克服烟瘾。此外，Martin还认为，“每当烟瘾重犯、伸手掏烟时，你应该先想一想：啥事儿让我变得紧张了？从而克制住这种情绪。” 因为吸烟是一种下意识缓解压力的习惯。
5. Stick to a Budget
5. 计划用钱
"A budget is how you control your money and ensure that money does not control you," said Martin. Think of a budget as financial freedom as opposed to a restriction. To stick to this resolution, Martin suggests setting up a small monthly reward for yourself as a treat for a month's worth of success. Take a picture of this reward (a meal, a manicure, a new outfit) and keep it in your line of sight to help stay on track.
“理财计划是用来帮助你掌控自己的钱财、而非让它反过来掌控你的办法。”Martin说道。理财其实是为了实现“财务自由”，而非约束你花钱。要想坚持下去，Martin的建议是——设立一笔小额月奖励，来鼓励自己每个月的成功。无论你用这笔奖励干嘛（比如吃饭、做指甲、买衣服），记得拍张照，并放在肉眼可见的地方，帮助你循序渐进地达成目标。

6. Reduce Debt
6. 减少债务
Whether you're tens, hundreds or thousands of dollars in debt, reducing that debt takes dedication and diligence. To start, do not accrue any more debt and instead only spend within your means. To reduce the debt you already have, list all your debts from smallest to largest. "Start by paying off the smallest debt," suggested Martin, who explains that the reward of paying it off can motivate you to work on your larger debts, too. If necessary, work with a financial specialist to help you create a plan of attack.
无论你正身负几千、几百或几十美元的债，想达成这个目标，需要奉献和勤勉的精神。第一步要做到“不再欠更多债”，而只在可承受的范围内开销。若想偿还债务，先列一张表，把每笔债务从小到大清点一遍。“从最小一笔开始还”，Martin这样建议。她解释道，因为每偿还一笔，你都将得到良性的促进和鼓舞，这样一来，大的债务也能渐渐被偿还了。有必要的话，也可以请一个理财专家，来帮助你设立“作战计划”。
7. Get Organized
7. 生活得更有条理
Drowning in clutter? Try nixing as much paper as possible and storing it digitally instead, Martin suggests. "With an electronic copy, you can get rid of the paper copy and immediately begin to keep your space clear and organized," she said. For standard household organization, go through all your possessions and donate whatever you aren't using. Buy storage containers of all sizes, give everything a place and then label the containers. "Designating one space for each item keeps it from being jumbled and hard to find," said Martin.
感觉快被一团乱麻淹没了？不如试试减少纸张使用、转向数字生活吧，这是Martin的建议。“电子文档可以立即帮你摆脱成堆的纸质文件，还你一个干净有条理的空间，” 她说。对于普通的家庭或机构而言，不妨翻看一下自己的存货，然后把那些不用的东西都捐出去。购置各种尺寸的储物箱，把每件东西都标记好，然后放进去。“把空间标记好，不同的地方存放专门的东西，这样就不会造成一团乱麻、要啥找不到啥的局面了。”
8. Reduce Alcohol Intake
8. 减少酒精摄入
To successfully reduce your alcohol intake, first consider where you do the majority of your drinking. "If you’re a social drinker, do less events where others are drinking and do more physical activities like skating or hiking," suggested Martin. "This way you get your social interaction, but it’s not built around behavior where drinking is the norm." Martin says to pay attention to your drinking mood if you're a solitary drinker. Once you understand your triggers, work to avoid them and find other ways to cope or relieve that mood.
想要少喝酒，首先你得回忆一下平时一般都在哪里喝得比较多。“假如应酬时总喝多，那就少去聚餐，多做些体育运动，比如滑冰啊、徒步之类。” Martin建议道。“这样，你既和朋友们保持了联络，同时也回避了那种处处离不开酒精的场面。” Martin还说，假如你常常独饮，那得好好注意一下自己在喝酒时的情绪。一旦你掌握了自己情绪的薄弱点，那么下次再出现这种情绪时，用别的方式来化解它。
9. Get Fit
9. 去健身
Exercise and getting more fit is all about a lifestyle change -- not a temporary regimen. "To get fit, you must engage in an activity that you love, at a time where you are fully focused on you and you only," advised Martin. "Separate an hour in every day that belongs only to you. In that hour, do the sporting activity you enjoy most." If you hate running, don't do it. Instead try dancing, skating or even walking. If you enjoy sports, join a community team. If you love the outdoors, take up hiking or biking.
体育锻炼和健身是一辈子的事业，而非短期强化可以达到。“想变得健美，首先你得找到自己喜欢什么运动，以及算算自己的哪些时间是能保证不被打扰专心运动的。”Martin建议道。“可以试着把一小时零散分布在全天中。在这些完全属于你自己的时间里，做最喜欢的运动。如果你讨厌跑步，那就别跑。试试跳舞啊、溜冰啊、走路啊什么的。如果你喜欢某些运动项目，可以去参加社团。如果你喜欢户外，那就去徒步或骑车。”
10. Spend More Time With Family
10. 花更多时间和家人相处
Spending quality time with your family can be tricky since it requires balancing various peoples' schedules. The key is to plan in advance and to find something fun that you all enjoy. "Take turns picking an activity that everyone can do and set aside a specific time every week," suggested Martin. "Even if it's game night at home, put the event on your calendar so you don't schedule something over it by accident."
这其实是个并不容易的目标，因为，家里每个人的时间都得有一个共同的交集才行。要提前做计划，找出那些所有人都喜欢的活动。“可以试着让每个家庭成员轮流选择一次活动，并设立一个’每周特殊时间’，让大家都能参与其中。”Martin建议道，“即便是一家人大晚上玩游戏也行啊。总之，把这件事记在日历上，这样可以避免’一不小心被别的安排打乱’的事发生了。”