Before the first month of the year has even come to an end, most people have given up on their annual commitment to themselves.

　　新一年的第一个月还没有过完，大多人都已经放弃了他们(每年一表的)新年决心。

　　Research conducted by Strava, the social network for athletes, has discovered that Saturday, Jan. 12, is the fateful day of New Year’s resolutions.

　　由运动员社交网站Strava开展的一项研究发现，1月12日(星期六)是决定新年决心命运的一天。

　　After analyzing more than 31.5 million online global activities last January, Strava was able to pinpoint the date when most people report failing their resolution.

　　在分析了去年1月全球3150多万在线活动之后，Strava能够准确地指出大多数人在何时放弃了他们的新年决心。

　　“Sticking to resolutions is hard and we all know there’s a lot of talk and pressure in January about getting fitter and being healthier,” Gareth Mills from Strava told The Independent.

　　来自Strava的用户加雷斯?米尔斯接受《独立报》采访时说：“坚持新年决心很难，我们都知道，1月有很多关于如何变得更苗条、更健康的言论和压力。”

　　“A key factor in success is motivation and analyzing millions of activity uploads, we’ve been able to pinpoint the day your motivation is most likely to waver.”According to a study conducted by the University of Scranton, just 8 percent of people achieve their New Year’s goals, while around 80 percent fail to keep their New Year’s resolutions, says US clinical psychologist Joseph Luciani.

　　“要取得成功的一个关键因素是动机，通过分析上传到社交媒体上的数以百万计的活动，我们可以确定你的动机最有可能动摇的那一天。”根据斯克兰顿大学进行的一项研究，只有8%的人实现了他们的新年目标，而80%左右的人没能把他们的新年决心坚持下去，美国临床心理学家约瑟夫?卢恰尼说。

　　Roughly 55 percent of New Year’s resolutions were health-related, such as exercising more, eating healthier and getting out of financial debt, according to the science journal The Personality and Social Psychology Bulletin.

　　据《个性与社会心理学通报》科学杂志，大约55%的新年决心与健康有关，比如多锻炼、吃得更健康、还清债务等。

　　Unrealistic expectations are a big reason resolutions failed.

　　新年计划失败的一大原因是期望不切实际。

　　But it’s not all grim. There’s hope, it’s just about how you set up resolutions.

　　不过并不是都那么可怕。还有希望，这取决于你如何计划自己的新年决心。

　　Dr. Carly Moores, associate lecturer at Flinders University and registered nutritionist, said if your goal is to lose weight or improve lifestyle habits, try not to make too many changes at all once.

　　弗林德斯大学副教授、注册营养师卡莉穆尔斯博士表示，如果你的目标是减肥或改善生活习惯，那么试着不要一次做出太大的改变。

　　“Start with small changes and continue to build on these or try to tackle one change at a time,” Moores said. “Try to set yourself goals, reflect on your progress towards these, acknowledge that changes can be hard, and results won’t happen overnight … or even in the first two weeks of the new year.”

　　穆尔斯说：“从微小的改变开始，然后在这些基础上继续努力，或者一次解决一个。试着为自己设定目标，反思自己在这方面取得的进展，承认这个改变是困难的，不会在一夜之间发生奇迹……或者是在新一年的前两周就达成。”

　　The questions are:

　　问题在于：

　　1. Why do you want to make the change?

　　1.你为什么要做出这个改变?

　　2. Is your goal concrete and measurable?

　　2.你的目标是否是切合实际的，可测量的?

　　3. What is your plan?

　　3.你的计划是什么?

　　4. Who can support you as you work toward change?

　　4.在你努力改变的过程中谁会给你支持?

　　5. How will you celebrate your victories?

　　5.你会怎么庆祝自己的胜利?

　　January 1st is just a day in the calendar. You can reset your calendar every day for a fresh start. Go back to the beginning and revisit that first question to remind yourself of the rewards of making the change..

　　1月1日只是日历上的一天。你可以重新设定你的日历，每一天都可以是一个全新的开始。回到最初，重新审视第一个问题以提醒自己做出改变会有什么回报。

　　The Strava study found that if exercising was one of your resolutions, then working with others encouraged more activity while joining a club boosted people’s activity 46 percent.

　　Strava的研究发现，如果锻炼是你的决心之一，与他人合作可以给你带来鼓励，而加入俱乐部可以使你的活动频率提高46%。