立完新年flag，如何高效达成目标？请收下这份攻略

如果你也为自己设定了一系列新年计划，并希望坚持下去，不妨试试行为科学家推荐的五个技巧。

你的2022新年计划是什么？

每当又一个新年来临，人们总要设定提升自己的目标。他们发誓要减肥，学习一项新技能，或者读30本书，但最终能实现的目标却少得可怜。

事实上，大多数人的新年计划都无法坚持三个月以上。如何让新年flag常立不倒？如果你也为自己设定了一系列新年计划，并希望坚持下去，不妨试试行为科学家推荐的五个技巧。

1.Make a cue-based plan做一份详细的计划

Just as cues tell Broadway stars when to step onto the stage, research has shown that adding a cue to your plan helps you remember when to act. Be sure to detail when and where you'll follow through.正如出场提示告诉百老汇明星何时登台一样，研究表明，在你的计划中加入信息提示，能帮助你记住何时行动。一定要详细说明你将在何时何地做什么。

If your New Year's resolution is to meditate five days each week, a plan like "I'll meditate on weekdays" would be too vague. But a cue-based plan like "I'll meditate at the office on weekdays during my lunch break" would fit the bill.如果你的新年计划是每周冥想五天，那么像“我将在工作日冥想”这样的计划就太模糊了。但是，“我将在工作日的午休时间在办公室冥想”这样有信息提示的计划就很合适。

Plotting when and where you'll execute on your New Year's resolution jogs your memory when it's opportune and generates guilt if you flake out. Detailed planning can also help you anticipate and dodge obstacles -- so if you plan to meditate during lunch, you'll be sure to decline a proffered lunch meeting.提前想好你会在何时何地执行计划，这样做能在适当的时候让你想起自己的计划，如果你没有按照计划去做，就会产生内疚感。详细的计划也可以帮助你预测和避免阻碍——如果你计划在午餐时冥想，你一定会拒绝别人提出的午餐会议。

2.Consider a penalty clause设置惩罚条款

This may sound sinister, but ensuring you'll face some penalty if you don't achieve your New Year's resolution can work wonders.这听起来可能有点狠，但如果完不成新年计划会让你受到一些惩罚的话，这可以创造奇迹。

One easy way to do this is by telling a few people about your goal so you'll feel ashamed if they check back later and find out you haven't followed through. 一个简单的方法是把你的目标告诉一些人，这样，如果他们后来发现你没有坚持下去，你会感到羞愧。