原文來(lái)自環(huán)球時(shí)報(bào)；翻譯和注釋來(lái)自本人；例句來(lái)自辭典

Whether it’s starting a new diet, reading more, travelling more or spending less time on your cellphone, New Year’s resolutions are a lot harder to carry out than they seem.

無(wú)論是開始新的飲食習(xí)慣，多閱讀，多旅行還是減少花在手機(jī)上的時(shí)間，實(shí)施新年計(jì)劃都比表面上要困難得多。

??New Year's resolution 新年計(jì)劃

• set/make a ～ 做新年計(jì)劃

• carry out/follow my ～實(shí)施我的新年計(jì)劃

“I’ve been there before,” Chelsea Powell, certified life and empowerment coach in Toronto, ON, told Global News. “I’ve set New Year’s resolutions and I’ve fallen short.”

“我以前經(jīng)歷過(guò)，”安大略省多倫多的認(rèn)證人生賦能教練切爾西鮑威爾告訴全球新聞。 “我已經(jīng)制定了新年決心，但我沒(méi)完成。

??life and empowerment coach

人生和賦能教練，旨在幫助學(xué)員探索內(nèi)心世界，體驗(yàn)生活的美好

?? fall short 沒(méi)達(dá)到，后接介詞of

• fall short of expectation 沒(méi)有心里想的那么好

• fall short of goal 沒(méi)達(dá)到目標(biāo)

This happens because people tend to bite off more than they can chew and set such high expectations that lead to “big disappointment,” according to Powell.“If you want to run a marathon, you’re not going to run 42 kilometres right off the hop,” she said.Jumping right into a New Year’s resolution without any planning or support can lead to failure, Powell added.

鮑威爾說(shuō)，這是因?yàn)槿藗儍A向設(shè)立比自己能力更高的目標(biāo)，而如此高的期望，導(dǎo)致“巨大的失望”。如果你想跑一場(chǎng)馬拉松，你不可能立刻就跑完42公里。她補(bǔ)充說(shuō)，在沒(méi)有任何計(jì)劃或支持的情況下直接制作新年計(jì)劃可能會(huì)導(dǎo)致失敗。

??bite off more than one can chew

字面意思是“咬比自己能嚼更多的東西，有點(diǎn)我們老話“貪多嚼不爛”的感覺(jué)，翻譯為“不自量力，力不從心”，結(jié)合不同語(yǔ)境理解

“We get these ideas, but then we don’t look at all the steps we need to take beforehand,” she said.

“我們有了這些想法，但我們沒(méi)有事先考慮我們需要采取的所有步驟。”

??beforehand（adv）預(yù)先，事先

According to a 2002 study in the National Library of Medicine, only 46 per cent of participants were successful in following their resolution six months into the new year.A 1988 study also published in the National Library of Medicine, found that while 77 per cent maintained their pledges for one week, only 19 per cent followed them through for two years.

根據(jù)美國(guó)國(guó)家醫(yī)學(xué)圖書館2002年的一項(xiàng)研究，只有46%的參與者在新年六個(gè)月后成功地達(dá)成了他們的計(jì)劃。1988年發(fā)表在國(guó)家醫(yī)學(xué)圖書館的一項(xiàng)研究也發(fā)現(xiàn)，雖然77%的人堅(jiān)持了一周的誓言，但只有19%的人堅(jiān)持了兩年。

??pledge（n）誓言，保證，抵押品

• cash pledge 押金

So what is the trick to setting a resolution that can stick past New Year’s Day?

那么，設(shè)定一個(gè)可以堅(jiān)持到元旦之后的計(jì)劃的訣竅是什么？

“You want it to become part of your identity,” said Powell. Being consistent with your goals and incorporating them into your everyday routine, will help to make them a habit。

“你希望把它成為你身份的一部分，”鮑威爾說(shuō)，“與你的目標(biāo)保持一致并將它們納入你的日常生活，將有助于養(yǎng)成習(xí)慣。”

??incorporate（v）包含，吸收，并入

之前講解過(guò)這個(gè)單詞，看過(guò)的朋友要反復(fù)記憶哦

“Stack it with another habit,” she said. “What’s another habit that you do every day without fail? Is it brushing your teeth? Is it getting ready for bed?”

“把它和另一個(gè)習(xí)慣疊加在一起，”她說(shuō)?！澳忝刻熳龅牧硪环N絕不會(huì)忘記的習(xí)慣是什么？是刷牙嗎？是準(zhǔn)備睡覺(jué)嗎？

?? stack（v）堆疊 （n）堆

• a stack of 一堆

• This is how things stack up today.這就是當(dāng)今的狀況。

According to a 2009 study from University College London, it takes an average of 66 days to form a new habit.

根據(jù)倫敦大學(xué)學(xué)院2009年的一項(xiàng)研究，平均需要66天才能養(yǎng)成一個(gè)新習(xí)慣。

To help make a resolution a habit, Powell also suggests starting small.“I love one per cent increments. Every day how can you do one per cent to move (closer) to your goal post? Consistency over perfection,” she said.

為了幫助實(shí)施計(jì)劃成為習(xí)慣，鮑威爾還建議從小處著手。“我喜歡百分之一的增量。每天你怎么做百分之一的事情來(lái)移動(dòng)（更接近）你的目標(biāo)？一致性勝過(guò)完美，“她說(shuō)。

??increment（n）增額，增量

知道increase就能記住這個(gè)單詞啦！

• rate of increment 增長(zhǎng)率

“We want to make sure that we’re doing it every single day and not just doing all of it at once in short bursts.”

“我們希望確保我們每天都在做這件事，而不僅僅是在短時(shí)間內(nèi)一次性完成所有事情。

??in short bursts 短時(shí)間內(nèi)，短暫的爆發(fā)期

Instead of the pressure of starting all at once, it’s also important to find your resolutions’ “l(fā)owest barrier for entry” and build up from there, Powell said.

鮑威爾說(shuō)，與其承受立即開始的壓力，更重要的是找到你計(jì)劃的“進(jìn)入的最低門檻”，然后從那里建立起來(lái)。

??barrier（n）障礙物，屏障，界限

“If you want to start meditating and your goal is to meditate for 20 minutes, what you want to do is find that lowest barrier for entry,” she said. “That might look like 30 seconds.”

“如果你想開始冥想，目標(biāo)是冥想20分鐘，你想做的是找到最低的進(jìn)入門檻，”她說(shuō)?！斑@可能看起來(lái)需要30秒。

??meditate（v） 冥想，沉思，企圖

• meditate on sth

One question that remains about New Year’s resolutions is whether Canadians are changing the goals they set for the coming year.

關(guān)于新年計(jì)劃的一個(gè)問(wèn)題是，加拿大人是否要改變他們?yōu)閬?lái)年設(shè)定的目標(biāo)。

Polling done by Dalhousie University and Angus Reid one year ago suggested a sharp drop in the number of Canadians setting diet-related goals, with many saying they were looking towards more socially oriented goals like contributing more to food banks.

達(dá)爾豪斯大學(xué)和安格斯·里德一年前進(jìn)行的民意調(diào)查顯示，設(shè)定飲食相關(guān)目標(biāo)的加拿大人數(shù)量急劇下降，許多人表示他們正在尋求更以社會(huì)為導(dǎo)向的目標(biāo)，例如為食品銀行做出更多貢獻(xiàn)。

??poll（n）民意調(diào)查，投票數(shù)，投票

??oriented（adj）導(dǎo)向的

• people oriented 以人為本

• academically oriented 以學(xué)術(shù)為導(dǎo)向

• somewhere be oriented more toward technology 某地以技術(shù)作導(dǎo)向

??food bank 食品銀行

為低收入者提供的食物賑濟(jì)，低收入者提供家庭狀況表，申請(qǐng)領(lǐng)取失物

Prime Minister Justin Trudeau warned during a year-end interview with Global News that 2023 is “going to be a tough year.”

總理賈斯汀·特魯多在接受《全球新聞》（Global News）年終采訪時(shí)警示說(shuō)，2023年“將是艱難的一年”。

“Global recession fears, slowing down in the global economy, interest rates continuing to be high, inflation still lingering — it’s going to be tough.”

“全球經(jīng)濟(jì)衰退的擔(dān)憂，全球經(jīng)濟(jì)放緩，利率繼續(xù)居高不下，通脹仍然揮之不去 - 這將是艱難的。

??recession（n）經(jīng)濟(jì)衰退，后退

??linger（v）逗留，徘徊；

lingering（adj）逗留不去的，拖延的

• lingering/chronic disease 長(zhǎng)期的疾病

• 之前還學(xué)過(guò)，persistent smell 揮散不去的氣味，persistent和這里的lingering有異曲同工之妙

Canadians will “get through” the year ahead if they stick together, Trudeau said.

特魯多說(shuō)，如果加拿大人團(tuán)結(jié)一致，他們將“（平安）度過(guò)”未來(lái)的一年。

Powell pointed to the power of a support system for any Canadians who plan to make resolutions for what seems sure to be a challenging year ahead, and suggested taking the time to celebrate small wins can help fuel momentum.

鮑威爾指出了支持系統(tǒng)的力量。對(duì)于任何計(jì)劃在未來(lái)充滿挑戰(zhàn)的一年中做出計(jì)劃的加拿大人來(lái)說(shuō)，建議花時(shí)間慶祝小勝利可以幫助補(bǔ)足動(dòng)力。

??fuel作名詞是燃料，作動(dòng)詞是“加速”“激化”，由“補(bǔ)足燃料”引申而來(lái)；是非常好的詞匯，用在“補(bǔ)足動(dòng)力”這里絕了??

• His provocative words only fueled the argument further. 他的挑釁性講話只能使?fàn)幷撨M(jìn)一步激化。

??momentum（n）勢(shì)頭，動(dòng)力

Rather than doing it alone, having a support system in place to hold you accountable for your goals is also key, according to Powell.

鮑威爾表示，與其獨(dú)自完成，不如建立一個(gè)適當(dāng)?shù)闹С窒到y(tǒng)來(lái)讓你對(duì)自己的目標(biāo)負(fù)責(zé)，這也是關(guān)鍵。

??accountable（adj）負(fù)有責(zé)任的，可以理解的

• I am accountable to my superiors for my actions.我應(yīng)該為自己的行為對(duì)上司負(fù)責(zé)。

• His bad temper is easily accountable; he has had a toothache all day.他的壞脾氣是容易理解的, 因他整日牙痛。

“Forgive yourself, extend grace to yourself. Life happens sometimes. Keep moving forward,” said Powell.“These things take time.”

“寬恕你自己，給自己施恩。生活有時(shí)會(huì)發(fā)生（小意外）。繼續(xù)前進(jìn)，“鮑威爾說(shuō)，“這些需要時(shí)間?！?/p>

??grace（n）恩惠，優(yōu)雅

• say grace 飯前禱告

• social grace 社交禮儀

• saving grace 可取之處

  
  

總結(jié)作者提出的新年計(jì)劃訣竅：

1. 設(shè)定小目標(biāo)，貪多嚼不爛

2. 堅(jiān)持66天

3. 將自己的計(jì)劃與日常生活中一定會(huì)做的習(xí)慣結(jié)合在一起，保證每天都實(shí)施（我每天刷牙后開始背單詞，目前堅(jiān)持60天左右，親測(cè)有效√）

4. 給自己偶爾的小勝利一點(diǎn)兒甜頭，不要苛責(zé)自己

大家的新年計(jì)劃是什么呢？不妨試試看這些建議。

喜歡的話請(qǐng)三連支持~~