中英對照-新年新希望也太難!「 微型目標 」正流行

中英對照-新年新希望也太難!「 微型目標 」正流行

新年新希望攏是假,總是堅持不到一個月就放棄? 每年年底在跨年時,欣賞著璀璨的煙火,在歡樂的氣氛下,許下了新年目標,期許自己能夠開啟嶄新的一年。一月一號興致勃勃地要執行新年目標,但不到過完農曆新年,還是敵不過自己的惰性,軟爛的一年又過了,看到這裡是不是默默為自己舉起了手,這說的不就是我嗎? 如果你覺得要制定一整年的目標來執行很困難,或許你該試試「 微型目標 」!

顧名思義, 微型目標 指的就是給自己一個短期的限制設立小型的目標來執行,例如30天減下2公斤,這樣看看執行難度好像就降低了很多,但其實一年就可以減下12公斤了耶!來看看由CNN主編撰寫的 微型目標 計畫,或許能給你更多設立自己 微型目標 的靈感喔。


 

January: Notice something new

一月:關注新事物

(圖片來源:Blue Ridge Parkway https://www.blueridgeparkway.org/)

(圖片來源:Blue Ridge Parkway)

In order to simply increase my own, general awareness, every day in January my goal was to notice something new. I kept my eyes open, looked a bit longer, stopped to read the history markers, noticing buildings or took a different route than normal – small ways to avoid sleepwalking through life.

為了提昇與增進自己,我一月每天的目標都是在關注新事物。我睜大眼睛,目光在每個事物上停留久一點,像是停下來讀歷史紀念碑、欣賞建築物或是走跟平常不同的路線——這都是可以避免虛度人生的小小方法。

 

February: Poetry

二月:詩作

(圖片來源:The Writing Cooperative https://writingcooperative.com/)

(圖片來源:The Writing Cooperative)

According to the National Endowment for the Arts, only 11.7% of adults read any poetry in 2017, which sounds low until you compare that to 6.7% in 2012. My goal was to read, write or memorize 28 poems in the month.

I’m not aware of any health benefits for reading poetry but there is some evidence for the benefit of writing it. I just think we’re more well-rounded with poetry in our lives.

根據美國國家藝術基金會的資料顯示,2017年只有11.7%的成年人讀詩,這聽起來或許很少,但2016年居然只有6.7%而已。我在二月的目標是讀、寫或背下28首詩。我不知道讀詩是否有益健康,但我知道有一些證據可以證明寫詩確實對健康有幫助,我只是單純覺得詩可以讓我們的生活更加豐富多彩。

 

March: Sleep

三月:睡眠

(圖片來源:CNN Health https://edition.cnn.com/health)

(圖片來源:CNN Health)

Sleep is tied to many positive health outcomes according to a constant stream of medical research, much of which recommends more than seven hours a night.

My goal was to sleep eight hours each night, and for the first two weeks of the month I tried and failed. I didn’t manage it once. It started stressing me out. I did get more sleep than I would have otherwise because I prioritized getting to bed earlier.

根據各種醫學研究,睡眠跟正向的健康狀況是緊密連結的,很多的研究都建議晚上睡超過七小時。我的目標是每晚睡8小時,但我試了前兩週就失敗了;我沒有一次成功的,而這讓我開始感到壓力很大。然而我的睡眠時間確實比以往多,因為我把早點上床睡覺放在首位優先順序。

 

April: Nature

四月:大自然

(圖片來源:CNN Health https://edition.cnn.com/health)

(圖片來源:CNN Health)

Research ties nature exposure to both longevity and happiness, so I made it a goal to commune with nature every day. This could include a run through a park, stopping to hug a tree (which I did at least once), or watching a convoy of ants cross a sidewalk.

研究顯示接近大自然與長壽跟快樂有很大的連結,所以我建立每天要接觸大自然的目標。這個目標包含慢跑經過公園、停下來擁抱樹(我至少做過一次)、或是在人行道上看一群螞蟻護衛隊。

 

May: Meditation

五月:冥想

(圖片來源:CNN Health https://edition.cnn.com/health)

(圖片來源:CNN Health)

Another super-habit for mental and physical health, I made an effort to incorporate meditation in some form — whether it was 10 breaths, 30 minutes, guided, formal, mantra-led, what have you — every day. And it kicked off perfectly with a formal sitting at my old meditation spot: the San Francisco Zen Center. It was a welcome and needed reunion with my practice.

另一個對心理跟身理健康的超級好習慣是冥想,我很努力把冥想具體化成某些形式——不管是10 個呼吸、30分鐘、指導式的、正式的、咒語主導、或是任何能幫助你每天冥想的方式。我在我舊的冥想地點舊金山禪修中心完美地從正式的靜坐開始這個目標,它是一個受歡迎而且我重溫冥想練習必備的地點。


閱讀CNN Health 原文:

https://edition.cnn.com/2019/12/27/health/mini-monthly-new-years-resolution-part-two-wisdom-project-wellness/index.html


🌟 Marker 紀念碑、里程碑

[例句] There is a historical marker at this site.

[中譯] 這個地點有一個歷史紀念碑。

 

🌟 Route 路線

[例句] I live on a bus route so I can easily get to work.

[中譯] 我的住處有一條公共汽車路線,所以上班很方便

 

🌟 Sleepwalk 夢遊

[例句] I sleepwalked when I was a child.

[中譯] 我小時候會夢遊。

 

🌟 Endowment 捐贈、基金

[例句] The school has received an endowment of $50,000 to buy new books for the library.

[中譯] 學校收到了一筆$50,000元的捐贈來為圖書館買新書。

 

🌟 Well-rounded 全面的、多方面的

[例句] The article is well rounded and is fair to both sides of the dispute.

[中譯] 這是一篇分析很全面的文章,對分歧的雙方都很公平。

 

🌟 Recommend 推薦、介紹、建議

[例句] The doctor recommended (that) I get more exercise.

[中譯] 醫生建議我多做運動。

 

🌟 Prioritize 優先次序

[例句] You must learn to prioritize your work.

[中譯] 你必須學會在工作中確定事情的輕重緩急。

 

🌟 convoy (尤指護衛)艦隊,車隊

[例句] A convoy of trucks containing supplies was sent to the famine area.

[中譯] 一支滿載補給品的車隊被派往饑荒嚴重的地區。

 

🌟 Meditation 冥想

[例句] She practices meditation.

[中譯] 她時常靜坐冥想。

 

🌟 Incorporate 使具體化

[例句] The writer incorporate the heaven in an article.

[中譯] 作者把天堂用文章表達出來。

(例句來源:Cambridge Dictionary)

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