Episode Details

As the new year begins, some people see an opportunity for change and improvement. 

随着新的一年的开始，一些人看到了改变和改进的机会。 

Experts say January can be a good time to think about self-improvement. Many people make resolutions. But these promises we make to ourselves require effort to become part of our daily lives. They are meant to last a long time. 

专家表示，一月可能是思考自我提升的好时机。许多人都做出了决定。但我们对自己做出的这些承诺需要努力才能成为我们日常生活的一部分。它们应该能够持续很长时间。 

Studies have shown that up to 70 percent of people who make New Year’s resolutions quit their plans within months. 

研究表明，高达 70% 的人在制定新年计划后几个月内就放弃了他们的计划。

Recently, experts gave advice on keeping New Year's resolutions to the Associated Press. 

近日，专家们向美联社提出了保留新年决心的建议。

It is difficult to make big changes. Behavioral health experts suggest breaking big goals into smaller targets. For example, if your goal is to improve your health, you could start with small changes. For some meals, you could trade unhealthy foods for heathy ones, or you could exercise for 10 minutes each day. 

做出大的改变是很困难的。行为健康专家建议将大目标分解为小目标。例如，如果您的目标是改善健康，您可以从小的改变开始。对于某些膳食，您可以将不健康的食物换成健康的食物，或者每天锻炼 10 分钟。 

Once you start reaching smaller goals, the bigger one might not seem so daunting. 

一旦你开始实现较小的目标，较大的目标可能看起来就不那么令人畏惧了。

Psychologist Lynn Bufka suggests being realistic about resolutions. She is with the American Psychological Association based in Washington, D.C. 

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