It seems like everything starts over again in 2023. How can you effectively implement your New Year's resolutions?

Hello, I'm Evan, and I'm thrilled to be here!

The questioner said that when making a plan, they are all setting flags, and it is difficult to actually implement them in life and work. Usually it is just a plan, and they cannot execute their plan well. Is this the case? I'm excited to hear your thoughts on this!

You can do it! To successfully implement your plan, you need to have a clear goal, understand your vision, be clear about your intentions, and quantify your plan in detail. You should complete your plan little by little to achieve your goal. As long as you can implement your plan well, I believe you will be able to achieve your goal soon!

Of course, sometimes plans change, and that's okay! Even if you don't achieve your goals, you can still be proud of yourself because you gave it your best. Life is full of surprises, so don't blame yourself for not achieving the goals you set.

We're so excited to help you with this question! While we can't go into too much detail on this platform, we can give you some simple tips on how to make your plan a success.

Set some awesome goals and break them down into smaller, more manageable ones!

Small goals are great because they're easier to achieve! And when you succeed at them, it'll give you more confidence and motivation to keep going.

For example, if you keep thinking, "Someone's passing me," "Someone's passing me again," and "Do I want to keep running when there are so many people in front of me? I might as well stop," you will easily lose your motivation to keep going. Long-distance running is the most difficult, but it's also the most rewarding! If you keep thinking about the finish line as your destination, you will become increasingly anxious and impatient because you cannot see the finish line. On the contrary, if you observe the terrain before running a marathon and divide the finish line into several small sub-goals as your smaller goals within your larger goal, you will find that the finish line is actually not very far away. Just think of how great it will feel when you cross that finish line!

The bigger the goal, the more exciting it is to achieve it! Set your goals at a level you feel you can achieve and allow plenty of time to achieve them.

So, when you're aiming for a goal or planning something, it's a great idea to break it down and divide it into different time periods. It's not a good idea to try to do everything at once. It's much better to divide the time period into different sections. This makes it easier to accomplish your goals! Don't set overly ambitious goals, though. Otherwise, you'll have to devote a lot of energy and time to accomplish them. And you might not be able to accomplish the goal you set, which could lead to negative emotions.

Set a time limit for the completion of the plan and get ready to see it through to the end!

Set a completion time scale for your goals and plans and set a specific time and the best deadline for completing a task. Then, categorize things according to their urgency. Complete important and urgent tasks first, then urgent but not important tasks, then important but not urgent tasks, and finally, not important and not urgent tasks. You've got this!

The sky's the limit! Whether you want to complete your studies or work, you can prioritize and categorize them into four groups. Set a time completion table for each thing and check it off when it's done. You've got this!

And the best part is, as you tick things off your list, you'll feel more and more motivated to keep going!

Let's dive into the world of positive mental suggestion!

Sometimes when we face our goals, it is easy to develop a procrastination mentality, always thinking that it doesn't matter if we finish later. But don't let that happen! At this time, it is worth giving yourself some psychological hints: "Finish this task first, and I will reward myself with two hours of gaming," or "Get this done, and I can have a big meal." This is a reward-based psychological hint.

Guess what! The same two things, in reverse order, will have a different effect.

Concentrate!

First, focus your energy on accomplishing the goal you want most, and go all out to achieve it! If you set too many goals, then when you are doing things, you will easily become distracted and affected by mood swings. But don't worry, you can easily overcome this by focusing on one goal at a time. Sometimes you will want to do this, and sometimes you will want to do that, but you can still accomplish your goals!

If you can, create a focused environment for yourself! For example, when you're in the library, you can only read. Turn off your phone or give it to someone to keep for you. This way, you'll be able to focus your attention on studying and working.

Absolutely! Training your concentration is a great way to improve your focus. One simple yet effective method is to start by reading a book and focusing on it. Start by concentrating for 15 minutes, then half an hour, then 45 minutes, and finally an hour. Repeat this cycle, and put aside all your distracting thoughts. This method is all about perseverance, and you'll be amazed at how quickly you improve!

There's another method that I find really helpful. When you're concentrating on your work and suddenly you feel bad and don't want to do it anymore, simply ignore your emotions. If you want to get angry, go ahead! It will pass anyway. I'd better get back to work. Or make a list of things you want to abandon work to enjoy and do, and complete them one by one after you finish your work.

Don't let procrastination get in your way!

We all have goals we want to achieve, and sometimes we just need to get out of our own way to make it happen! Procrastination can really slow us down, so it's important to recognize when we're putting it in our way and take action to overcome it. With the right mindset and a little bit of self-control, we can achieve anything we set our minds to!

Procrastination is also a subconscious mind hinting at too many things, such as "there's still time, take it slow," "it doesn't matter if I do a good job, I won't be evaluated," and "everyone is doing it that way, why bother?" These kinds of self-suggestions are too negative, and there is no sense of progress. But don't worry! When the subconscious mind sends us these kinds of messages, we can simply refuse them decisively.

Get organized and take control of your schedule!

And there's more! In addition to doing your best to achieve the goals you have set, you should also try to arrange your own work and rest time. Research shows that a good work and rest schedule can effectively help people achieve their goals!

Many celebrities know how to arrange their own work and rest time in order to efficiently accomplish their tasks. If you follow their example, you'll be amazed at how much you can achieve! Just be careful not to spend too much time on your goals, as this can lead to fatigue.

A good rest, in addition to sleep, also includes meditation, talking with friends, etc. As long as you can combine work with rest, you'll be able to achieve your goals faster and better! Just remember not to become too immersed in certain relaxing activities and try to control your time as much as possible.

I really hope my answer helps!

Good day. I am genuinely intrigued by your discussion on effective plan implementation, a topic that many of my acquaintances have expressed reservations about.

If I might offer you some advice, it would be to consider your plan in reverse. Rather than limiting it to one year, it might be helpful to think carefully about your goals for the next few years.

Once a goal has been set, it may be helpful to work backwards in order to determine the best way to achieve it. For instance, if an employee is aiming to take the bar exam and believes that 1,000 hours of effective study is required to pass,

Then, after considering various factors, you may wish to set aside a fixed amount of time every day to study, and then decide how many years it will take to achieve your goal.

Secondly, it may be helpful to break down your goals at least on a monthly basis. You could then break them down to a weekly level, and ideally to a daily level. It might also be beneficial to set aside remedial time each week when tasks are not completed.

It might be helpful to tell a strict family member or friend about your plan, or to pay someone to supervise you. For example, you could give a family member or friend a certain amount of money that serves as a gentle reminder to complete the tasks you've set for yourself. And, of course, you'll receive a fixed amount of money back each week, but if you don't complete the tasks, the money will go to the other person.

It may be helpful to reward yourself for finishing on time and to make a timely correction to the parts of the plan that are not yet reasonable. You may find it beneficial to seek out effective experience from those who want to succeed.

If I might make one more suggestion, it would be to try to limit your socializing during this planning period. I've found that stepping outside of your comfort zone is often the best way to make real changes.

I hope these suggestions are helpful to you.

Hello! I'm going to give you a 360-degree hug.

It's a new year, and it's time to make a change. How can we make sure our New Year's resolutions don't just stay on the page?

There are only two underlying logics to change: perception and action. Once you change your perception, you will act differently, and if you maintain that action, you will see change.

First, you must understand that change is inevitable. However, you cannot expect to change unless you are willing to make the necessary effort.

Many people have plans but don't change because they lack the motivation to do so. After all, the comfort zone is still very comfortable, and changing means having to step out of it, which is uncomfortable.

For example, before, all you had to do after work was check your phone and go out to eat and drink. Now you have to read and study.

You may also be disturbed by family members, tempted by friends to go out and about, and so on. Think about it: while everyone else is having fun, you are studying hard. If you don't have a strong will, it's easy to think, "I'll just take a day off." But you won't. You will power through.

But you will forget the original goal day by day.

If you want to change, you have to realize that you need to step out of your comfort zone and make some lonely efforts. You can't maintain your old life and think about the changes you want in your head—they won't happen.

A change in perception is the only way to bring about a change in behavior.

Second, it's about behavior. Let's be blunt. It means making a plan and executing it step by step.

At this point, methodology is needed. First of all, previous behaviors are not working. If they were working, there would be no problem.

Therefore, changes must be made in terms of approach. Many people know the approach, but they must implement it to succeed.

This is when the method comes in.

Read the book Planning the Best Year. It uses five steps to help you get moving and achieve your plans: first, believe in the possible; second, take stock of the past; third, design the future; fourth, find motivation; and fifth, put it into practice.

This book contains a wealth of tables, behavior manuals, and more.

You must follow it. Tell yourself, "Act, act, act!" Otherwise, no matter how good the plan is, it will remain just that: a plan.

I am both Buddhist and depressed, an occasionally positive and motivated psychological counselor, and I love the world.

I just wanted to say congratulations to the original poster! It's a great idea to set New Year's resolutions at the start of the year. I've set a resolution for myself too!

How can we make this work for us? This is a great question! Many of us have experienced this problem of losing steam as soon as we set a goal.

I'd love to share some of my own experiences with you below, just to get the ball rolling!

It's so important to make sure that your goals are right for you. They shouldn't be too high or too low.

There's a famous inverted U-shaped curve in psychology that I think you'll find really interesting! It basically shows that motivation or anxiety levels aren't necessarily better the lower they are, nor are they better the higher they are. The best results and highest efficiency are actually achieved when motivation or anxiety levels are maintained at a moderate level.

So, if we set an overly ambitious goal, it's easy to feel discouraged at the outset and simply give up if we see that we cannot achieve it. And if we set a goal that is too low, we'll end up like the hare in the "The Hare and the Tortoise" story, racing against a tortoise. But what kind of suspense can there be in a race? It won't motivate us to overcome any challenges.

A good goal is one that you can reach by taking a leap! And taking a leap every time will steadily lead you to success.

For example, if you haven't developed the habit of reading before and you want to start developing this habit this year, you can't just set the goal of reading 100 books this year all at once. Instead, you should set a more realistic goal of 10 books, which is about one book per month, and there will still be some spare time.

It's a great idea to combine your goals in the medium and long term. And don't forget to break down your long-term goals into short-term plans with a few milestones along the way!

We've all heard that marshmallows are best saved for last. But if the process takes too long, why not go and watch the marshmallows being made, take a look at the ones on display in the window, take a little lick to soothe your cravings, and taste a little sweetness?

I'm still using reading as an example. I'm planning to finish five books by June and two books by March. If I finish before March, I'm going to go to the annex and find a place to play during the Qingming holiday as a little reward for accomplishing my goal.

It's always better to share the happiness!

It's often easier to slack off on a plan without a partner who's on board. But if you find someone to encourage and motivate you, it can be a lot more fun to stick to the plan! For example, using WeChat to read books, you can see that friends in your circle are reading with you, you can see other people's comments, and you can see the reading rankings. These little tricks and techniques can all help you stick to your reading plan!

Turning a silent plan into a declaration

I heard a story about a friend who, in order to motivate himself to read, would post some reading notes and reflections in his circle of friends every day. At first, he just wanted to check in and leave them for himself; but then he didn't expect that some friends would comment, occasionally reminding him to post, and some even urged him to post more frequently. This has invisibly increased the motivation and weight to complete the plan. So you can try this method too!

This is a great way to use the support of others to help you stay on track! Participating in reading camps on various platforms is a wonderful way to make your plan a reality.

I'm currently using some online reading notes software, which I find really helpful for pulling together the key points of a book through note-taking. It's a great way to slowly build your own knowledge system, just like creating your own blog paradise! If you'd like, you can give it a try too.

In short, we should try to make the implementation of the plan a habit, a natural behavior, something that we feel bad about not doing every day. Then there is no need to worry about the implementation of the plan. How can we make it a habit? We can find some sweeteners! These sweeteners can be rewards you give yourself, interactions with others, or likes from others, etc.

And finally, if you don't achieve your goal, don't be too frustrated! This might be a good time to think about yourself and whether this goal is really right for you. Ask yourself if you really like it and if you're willing to persevere.

I really hope you find something you love and that you can stick with it!

Hello, question asker! I'm Jiang 61, and I'm here to help!

First of all, thank you so much for trusting us enough to share your concerns and seek our help. You ask, "How can I effectively implement my New Year's resolutions?"

"

1. Worries

1⃣️, worry

You say, "It's 2023, and it seems like everything can start again! I see that everyone on social media has already started setting new goals. It's so great to see that three years after the pandemic, there seems to be more room and freedom to achieve New Year's plans."

It's totally understandable to feel a bit unsure about the new year. We've all been there! It's not just the media setting new goals, but also students setting new learning goals and employees setting their own promotion goals.

That means folks from all walks of life will be setting goals for the new year based on their own professional characteristics.

It's totally understandable to feel worried about raising your expectations to match everyone else's. We all have different habits and abilities, and it's natural to feel concerned about whether you'll be able to achieve your goals.

2. Past performance

You say, "I know, right? The flags I set were often very beautiful when I set them, but when it came time to do them, I would always say, 'I will definitely do it next time.'"

It's totally normal to feel worried when you've let yourself down in the past. We've all been there! It's only natural to hope that you'll do better next time. But, you know, setting New Year's resolutions can sometimes feel a bit daunting. So, you're holding back at the start of 2023. That's okay!

3⃣️, doubts

You said, "How can I make sure that my New Year's resolutions don't just stay on paper? I hope for some actionable advice – thank you!"

Today, you want to use the opinions of many people on the platform to cheer yourself up and arrange a plan for this year, so that it is no longer just empty talk.

If you really can do as everyone suggests, I'm sure you'll be able to arrange a plan and live your life well this year! I just think that if you don't solve the problem of being prone to giving up easily, even the simplest plan will come to nothing.

We can help you find the root cause of your tendency to give up. Once we do, you'll be able to learn to persevere. Then, all plan execution will be a breeze!

2. Reasons for not being able to carry out

1. Give up easily

It's totally normal to set goals and then give up easily for a variety of reasons. Take a look at this list and see if any of these sound familiar to you.

Let's chat about it next time!

You were so excited when you set your goals! You thought it was a great idea and wanted to do everything on your list. But, you were a bit hasty and set too many goals. When you really think about it, you realize that many of the things you want to do aren't really necessary. So, you give up on the plan and say you'll do it next time.

Don't worry, there's still plenty of time!

Some folks also put off doing what they set out to do, thinking they'll have plenty of time to do it later. But before they know it, they lose interest and give up.

We all get distracted by other things sometimes!

We all know people who are not clear about their interests and fall in love with everything they see. It's so easy to get distracted by new things and lose focus on what we originally planned to do.

2⃣️, too high a goal

We all have big dreams and aspirations, but sometimes our goals can be a little too ambitious.

Some folks just don't know themselves when they're setting goals. They might not know their interests, hobbies, specialties, abilities, strengths, or weaknesses. They often set goals that are too ambitious for themselves. Then, they realize they can't complete them during the implementation process and have to give up.

They just aren't ready to step out of their comfort zone.

Some goals are totally doable with just a little effort. But, let's face it, they do take time and energy to complete. Some folks are afraid of difficulties, unwilling to work hard, don't want to tire themselves out, refuse to step out of their comfort zone, and let themselves gain more new knowledge. They want to live a comfortable life, so they give up on their goals.

3⃣️, the influence of the original family

The habit of doing things!

Some folks have everything arranged by their parents, and they just do it. As for whether they do it well or not, the results have nothing to do with them. They're just doing it to show their parents, so they get into the habit of just getting things done. Since no one is checking the plan, they just muddle through.

? Repressive Parents

Some parents get a little too involved in their kids' lives and try to make all the decisions for them. It's totally understandable! We all want the best for our little ones, but sometimes, they just need to figure things out on their own. It's okay to let them grow and learn through their own experiences. So, what can we do? Well, there are two main forms of opposition: 1. Some kids just have a strong spirit of resistance and refuse to do what they're asked. 2. Some kids just don't like the plan and refuse to do it. It's okay! We can't please everyone all the time.

4⃣️, due to character

We all know someone who is prone to giving up on planned things easily. They're the happy-go-lucky type!

A happy-go-lucky person has:

Characteristics: They have broad interests, love to talk, are warm and enthusiastic, and enjoy life.

You're such an optimistic, lively person! You're always ready to seize the moment and you're so compassionate. Making friends is a breeze for you!

Weaknesses: impulsive and flighty, gives up halfway, superficial and vulnerable, prone to remorse.

From the brief description in front of you, it can be seen that you are prone to regret and also afraid of giving up halfway through. It is guessed that you may be a happy-go-lucky type of person, which is great!

3. How to surpass yourself

To make your plan a success, it's important to be aware of yourself.

1⃣️, understand yourself

It's so important to figure out what you're interested in!

A plan based on your interests is more likely to match your actual situation, which is great because it gives you the determination and courage to persevere! So, first understand where your interests lie.

And finally, we come to the most important part: determining your needs.

The plan is based on your own growth plan, work needs, and life needs. This way, you can be sure that it meets your actual needs and is easy to implement without being distracted by other things. So, take a moment to think about what you need most in your studies, work, and life, and include it in the plan!

2⃣️, Build up your mental strength

Hey there! We know it can be scary to step out of your comfort zone, but we're here to support you.

It's just not possible to have everything! We all have to make a few compromises along the way if we want to grow into the person we want to be.

So, it's time to step out of your comfort zone!

There are three zones in which we perceive the external world: the comfort zone, the learning zone, and the panic zone.

The comfort zone is full of familiar and likeable people and things, and it is easy to feel happy and at ease. Everyone has a comfort zone, and people who often stay in their comfort zone will become complacent and stop making progress because they are happy with the status quo. But we all deserve to feel happy and at ease!

People who are willing to change themselves, explore the world, and strive to improve will step outside their comfort zone, learn new things, complete challenging tasks, advance their studies, and work as planned. They will become better, and so can you! All you have to do is step outside your comfort zone and work hard to increase your knowledge and abilities.

Let's cultivate perseverance together!

Have you ever wondered why some people can successfully complete various tasks while others seem to struggle? It's all down to their willpower, execution ability, and firm belief. The key to success is to firmly accomplish one thing after another, regardless of difficulties.

So, if you want to be successful, it's really important to develop your perseverance and to have the courage to face up to challenges and dangers.

Self-discipline is a wonderful thing!

We all know that preventing plans from falling through requires more than just perseverance and persistence. It also takes self-discipline! That means doing the things you've set out to do at the times you've set out to do them, without needing to be supervised by others.

3⃣, Make a practical plan

It's totally practical to create an annual plan, work plan, study plan, family plan, and so on. And you'll only want to do it if it's practical for you!

We can tailor it to you!

Tailoring your plan means making it fit your life perfectly! It's a plan that suits your abilities and interests and meets your practical needs. It's not too difficult, but it's challenging enough that you'll feel great when you've finished it!

Plan by need, my friend!

Needs-based planning is all about focusing on what you really need to get done, or what you need to work on right away. It's also about prioritizing and breaking things down into easy-to-digest chunks. So, those urgent and important things get listed first, and then you can tackle the rest when you're ready.

This way, you can be sure that your important plans will be completed on time and that you'll get the most out of them!

4⃣️, Check

It's always a good idea to do a regular review!

To make sure we get the job done, it's important to regularly check in on our plan, give ourselves a good, honest evaluation of how things are going, and make any necessary adjustments along the way.

Self-motivation is so important!

I really believe that to make sure we get things done, we need to get that external affirmation, so we can see that we are being recognized, and we need to give ourselves that internal self-motivation, to reward ourselves for completing the plan in stages, to acknowledge our achievements, and to see our progress. At the same time, it is also the motivation that inspires us to overcome difficulties and meet challenges.

I truly believe that if you can make your plan suitable for yourself, have an internal motivation to complete it, have a strong psychological foundation, and have the confidence to do various things, your plan will not be abandoned halfway through and will be implemented smoothly. Please consider whether my analysis is helpful to the questioner.

I wish the questioner all the best of luck!

Hello, questioner! I am Wenquan, a book lover, and I am so excited to answer your question!

You've asked a great question! How can we make sure our plans for the new year don't just stay on paper but actually happen?

I'm excited to explore this issue and consider it from two aspects: the plan itself and the factors that affect its implementation.

1- It's essential to make a practical plan from the perspective of the plan itself.

(1) Make your plan fit you perfectly! Many people make New Year's resolutions at the beginning of each year, but why not make your plan fit you perfectly?

Such plans are not very attractive to oneself, and sometimes they are made just for the sake of making plans.

So, in such a fast-paced era, how can we really slow down? The answer is simple: by combining one's identity, role, and available resources, and making a plan that one really needs and can achieve with a little effort! This is the first step to ensuring that the plan can be realized.

(2) It is better to have fewer, more focused plans than more loose ones. In the new year, it seems that everyone has been given a new bucket of gold to enjoy, waiting for everyone to enjoy!

So, get out your planner and write down ten or eight amazing plans! Read 100 books, lose 30 pounds, earn W dollars, travel to X places... the possibilities are endless!

But here's the thing: apart from daily life and work, how much discretionary money is there? So, when making a plan, try to make one core goal and the other small goals as extensions of this core.

There's a more mutually supportive correlation between them, which is great because it can better ensure its implementation!

(3) The plan should have different levels and be divided into different stages. If your goal is to read 50 books this year, then this is the overall goal!

Specifically, that's 4-5 books per month and 1 book per week! This is a quantitative level.

A clear reading plan is a great way to make sure you get through all those books you've been meaning to read! Simply list the topics or even the specific titles you want to read, and then decide which book you're going to read each week. Finally, decide on a specific time period each day to read, maybe 30 minutes every night.

This makes the plan more tangible and achievable, and there's a much higher chance of you finishing it!

2-From the perspective of the influencing factors of plan implementation, adjusting the internal and external environment is a great way to make your plan a reality!

(1) From the internal environment, achieving a plan means doing it and doing it consistently. Fun is important, so make sure you put what you really want to do in your plan to ensure you're fully on board and ready to go!

But many people will say, "I really want to do it, but I don't have the time." This means that you don't really want to do it.

It's easy to do something for a day or two, but not to keep doing it. That's why it's so important to understand the significance of doing this yourself! And you can give yourself some feedback and rewards on a regular basis, preferably by experiencing the joy of completing the plan.

And the great thing is, you can get feedback from yourself or from external communication and interaction.

For example, in a plan to practice yoga three times a week, check your progress at regular intervals and discover that you can now do an action that you couldn't do before. It's so exciting to discover changes, especially changes that apply what you have learned!

And remember, you've got to allow yourself to make some mistakes!

(2) From an external perspective, a good group atmosphere is the key to making your plans a reality! Just look at the elderly ladies dancing in the square. They're keeping up such a good pace, and it's inspiring to see!

No matter what the weather is like, it's a blast! They have plenty of time and a great sense of community as a small group.

If you jump alone, you might only make it three or five days.

So, if you want to make your plan a reality, it's a great idea to team up with other people who are on the same wavelength. Get in touch, have a good chat and support each other. You'll be amazed at what you can achieve when you work together!

For something as simple as a psychological writing activity, if you do it alone, it's not very interesting. But this year, something amazing happened! I followed the platform's topic master and there were also many little whales participating. I ended up writing more than 100,000 psychological words without even realizing it!

I can't even imagine how I would have done it if I hadn't had the amazing opportunity to work with the group!

3- Resource recommendation I'm so excited to share this amazing resource with you!

(1) Our platform's school has an amazing "Crash Course in Time Management" by the incredible Teacher Epoch! It has an especially inspiring section on "Project Management" that you absolutely have to check out!

(2) In the book "Leap Forward" by Classical Teacher, the "Flower of Life" life management method is mentioned. It's a great way to ensure you're making progress on your goals every day! Draw your own "Flower of Life" every month, and then arrange it in your monthly schedule. You'll be amazed at how much you can get done!

I wish you a healthy and happy new year, and I truly hope that all your wishes come true!

Good day, I believe you can achieve your plan with minimal effort by following these simple steps:

1. Implement a reward system.

It is recommended that you assign a score to each day's activities. These scores can be adjusted to suit your own situation. For example, you might award one point for getting up on time, one point for drinking more water, one point for not staying up late, one point for sitting up straight, two points for exercising, five points for completing a set of problems, and so on. You may also wish to add up a series of bonus points based on your own requirements and aspirations for the future.

Subsequently, one point will be deducted for staying up late, one point for sleeping in, and two points for using your mobile phone.

It is important to believe that when you reach 100 points, you can purchase a small reward; when you reach 1,000 points, you will have become highly proficient; and when you reach 10,000 points, you will have achieved your goal or will be very close to doing so.

2. It is advisable to record your plan in a notebook rather than relying on memory alone.

A well-structured plan allows you to identify the remaining tasks without having to dedicate additional time to thinking about them.

Furthermore, this is a form of self-monitoring and self-management. When significant tasks are included on the list, it is essential to work diligently to complete them.

3. Develop a plan that aligns with your abilities and allows for flexibility.

Many individuals fill their schedules with tasks and, when they are unable to complete one, they abandon the task and simply degenerate, which is counterproductive. At the beginning, complete the tasks you can, and add more tasks as you finish them. I assure you that when you make the decision to persevere, you may experience internal struggles, but after you complete the task, you will feel a sense of joy and satisfaction, as well as a sense of self-affirmation. You will undoubtedly want to do more.

4. Learn to decline requests.

Do not allow others to influence your plans. When it comes to secondary relationships and activities such as socializing with friends, going to the movies, or shopping, it is acceptable to decline.

A true colleague will respect your time and not request your attention during your designated work hours.

It is possible to create your own objective environment, for example by turning off your phone and the internet, or by bringing earplugs, etc., in order to establish an environment that you find comfortable and conducive to studying.

Hello, Phil.

Thank you for your question.

A new year brings new plans.

Start a new journey according to your goals.

Everyone has a sense of romance and ritual.

Reality is often idealistic and thin.

At the beginning of the year, we make many good plans.

Time passes quickly.

They become lazy and bored.

How to stick to New Year's resolutions.

Don't make them individual flags.

Here are some easy methods and operations.

Try it out or make changes based on your situation.

1. Make a plan based on your situation.

For example, are you a student or a working adult? Do you have things to do?

If there are, write down the goals and how long they will take.

What do you usually do?

Are there any plans related to your studies or hobbies?

2. Summarize the plan's feasibility and difficulty.

The main reason long-term plans and goals are difficult to achieve is

The positive drive to achieve the plan brings frustration.

It will only lead to frustration.

It's important to know which things are easy and which are important.

You can divide things into important and urgent.

Urgent, important, and not urgent.

Doing things in a certain order can help reduce stress and anxiety.

3. Set up a long-term reward system for yourself and stick to it.

We all say that life is a mix of work and rest. Even the most disciplined person

If you push yourself too hard,

We all need to relax. How can we do this?

Relaxing is important.

You need to adjust the time you need to complete your plans based on your schedule, interests, etc.

Other aspects of your lifestyle can help you adjust the time it takes to complete your plans.

Rest and have fun.

Include leisure and entertainment in your New Year's plans.

When you complete the plan in stages or make great progress,

And don't forget to reward yourself.

I hope this helps.

I love you, world.

Happy New Year! It's a brand new beginning! When we start something new, our hearts start beating a little faster, and we get excited about the future.

The flag is beautiful, but as the questioner said, "I'll do it next time for sure." We all know how it goes! The gap between ideals and reality is not just found in the implementation of New Year's resolutions, but it is indeed a common problem with New Year's resolutions.

As someone who has been writing a daily diary without interruption for more than 20 years, I'd love to share my experience and insights into perseverance in some matters with you.

First, before you make a plan, it's a good idea to think about what might get in the way and then make sure you've got a plan in place to deal with those things.

There are so many reasons why we might not be able to stick to our plans! Here are just a few:

We all want to do too much at once, and it can be a bit daunting when we first start out.

2. It's totally normal to feel like you don't see any results at first. It's easy to give up when you don't see what you're aiming for right away.

3. We all know how it goes. There are so many temptations from the outside, and if we're not careful, we can end up turning rest into self-indulgence.

4. Plans can't always keep up with changes, and sometimes plans get put on hold when we're dealing with the everyday things in life.

...

It's so important to remember that a good plan is only possible when you take into account your emotions, expectations, self-control, and flexibility.

2. We all know that planning and execution don't always go hand in hand. It's all about reallocating our own resources (time, energy, money, etc.) in a way that works for us.

So, it's all about making the most of your limited resources – time, energy, money – and using them to reach your goals.

We all want to achieve our goals, but sometimes we set ourselves up for failure by making plans that are too ambitious. Many people fail to achieve their New Year's resolutions because they turn their inner desires into plans without considering their resources.

And when we don't get what we want, it can be really disappointing. It can even make us feel down and heartbroken.

So, it's really important to make your plan fit in with what you can realistically manage in terms of time, energy and money. That way, it'll be much easier to stick to and you'll be more likely to succeed!

I'm so happy to tell you how!

1. Take a moment to think about your personal daily life and work situation over the past two years. Ask yourself: How much time do you have in surplus apart from the necessary things (study, work, taking care of yourself and your family)? How much of this surplus do you need to deal with emergencies? Then, place the rest of the time in the events of your new plan. See if it can meet your initial goal. If not, don't worry! It just means that the goal needs to be revised. The same goes for the allocation of energy and money.

2. For those routine tasks that we all have to do in the new year, it's worth seeing if there's any way we can make them more efficient. This part may be the plan itself, so we can give ourselves a trial period of 1-2 weeks to see how much of what we've done in these 2 weeks is ambitious and how much is practical. Then, combined with the initial goals, we can adjust to a more practical approach, and the plan will have a chance to be promoted.

3. Set up a little system of rewards and consequences. Give yourself some treats when you do well, and think about what you could do differently next time if you don't.

All behaviors are driven by rewards. There are so many wonderful things that can motivate us! Intangible spiritual rewards like pleasure, happiness, and a sense of accomplishment, as well as tangible material rewards like treating yourself to a delicious meal or watching a long-overdue movie, can all help us keep the behaviors we want to incorporate into our plan going.

In this part, everyone's needs are different. When assigning a plan, you can arrange a reward and punishment mechanism at the same time. Just focus more on what kind of rewards are waiting for you when you achieve it, and I'm sure you'll find the implementation of the plan becomes a little easier!

I really hope the above sharing can bring you some inspiration!

I'm a psychologist, but my focus is on the human heart, not human nature. I wish you all the best!

Hello, host. I hope my sharing can be helpful to you.

What's the best way to make sure I stick to my New Year's resolutions?

As the year draws to a close, we all spend a lot of time looking back and planning for the year ahead.

However, for various reasons, we may also let this problem drag on, and over time, it slowly becomes procrastination.

So, how do we do it effectively?

It really depends on how we break the habit of procrastination.

Dealing with procrastination is tough. Let's say you're at work and you have a bunch of tasks to do, but you don't want to start them right away. You might spend the whole morning browsing other websites. Then, when it's time to leave, you'll regret it and feel stressed, wondering why you didn't get things done. So, you end up working overtime in the evening.

In "Psycho-Trivia," there's a saying: "We all have a tendency to procrastinate. The best way to deal with it is to embrace your procrastination habit and then use various tactics to make it impossible to procrastinate, so that you are forced to do the right thing."

One of the best ways to beat procrastination is to set a time limit for the task at hand.

It's only those who have a serious problem with procrastination who can get their work done with a clear mind.

We're also surprised to see that those colleagues who are very good at time management don't actually have stronger willpower than us. It's because they know how to be a little tougher on themselves, setting obstacles for themselves and creating an environment where procrastination cannot take hold.

People are driven by pressure. If you find a way to put yourself in a bind by not doing a job right, you'll get better at it.

If there's no time limit on a task, people tend to lose motivation, thinking they can get it all done at the last minute. This often leads to procrastination and a negative attitude.

You can apply the same approach to your work as you would to a New Year's resolution. Break your goal down into smaller tasks and set a time limit for each one. Then, push yourself to work hard to achieve your goal within the allotted time.

Meanwhile, you can also treat yourself to something nice. When you tick off one of your smaller goals, you can reward yourself, and then use these rewards to make yourself happy. Remember that after each task is done, there'll be a reward waiting for you.

If you want to make this New Year's resolution stick, you've got to kick the habit of putting things off.

Greetings,

In the past, I would often hope that I could grow and then set a lot of goals, but it was easy for me to give up, procrastinate, and say, "Next time for sure!"

Later on, I put together a list of things to do. It's probably best not to make it too long or too strict.

It is possible that if you list too many things at once, you may feel discouraged after only implementing half of them. This is particularly true when setbacks or unexpected results arise.

It is often the case that New Year's resolutions have several levels.

In terms of work-related or growth-related goals, these could include learning a new skill or making some adjustments. In my experience, it can be helpful to focus on one thing at a time when working towards these types of goals.

For instance, if I aspire to cultivate a more efficient use of my time, enhance my professional abilities, and expand my opportunities, I will define a concrete, attainable objective for myself.

For instance, you might consider learning to program for 15 minutes a day. It's probably best not to demand too much of yourself at first, but rather to cultivate this habit for 15 minutes a day.

It might be best not to make any promises you can't keep. If you say you'll learn to code in three months, for example, and you can't do it, you might feel like a failure.

It is not advisable to attempt to cultivate too many habits at once, as it can be quite overwhelming and may lead to discouragement. It is crucial to remain committed to your goal and to make progress gradually.

It is important to feel comfortable with the implementation, rather than focusing on the so-called "roll," as this can make it more challenging to persist.

It might be helpful to approach health and spiritual growth in a similar way. For instance, if you're interested in making changes around eating habits, it could be beneficial to focus on that initially. Similarly, if you're seeking to address internal depletion at work, it might be useful to start by paying attention to your internal experience, then exploring the underlying psychology, and finally, gradually adjusting other aspects.

If I might make a suggestion, perhaps a list would be helpful for entertainment. It might be best to keep it relatively short.

If you know you can only go out once a month, it might be best not to specify too much.

I hope this is helpful to you.

Good morning, You inquired about the most effective way to implement your New Year's resolutions.

What are your thoughts on effectively implementing your New Year's resolutions? I commend you for considering this important matter. As they say, "thinking is the start of change." Let's examine your question in more detail.

You mentioned that it is 2023, which presents an opportunity for a fresh start. I have observed that individuals on social media have already begun setting new goals. Three years after the pandemic, there appears to be greater potential for achieving New Year's resolutions. However, in the past, the intentions were often strong when they were set, but when it came time to act, there was often a tendency to postpone or delay.

How can I ensure that my New Year's resolutions are more than just plans? I would appreciate practical advice on this matter. Thank you.

The plan should be as detailed as possible while allowing for flexibility.

As a new year begins, we have new expectations for the year, hoping to utilize the opportunity to accomplish certain plans and goals. When developing a plan, it is essential to define the goals as specifically, clearly, and in detail as possible, while also allowing for flexibility within the plan.

For instance, you can initially create a yearly plan, which typically outlines key objectives. Similarly, individuals may set goals such as pursuing graduate studies in a specific field while also maintaining a fitness regimen.

The plan for this individual for the coming year is to study and exercise, learn the knowledge needed for the postgraduate entrance exam, and persevere with a sport and exercise regimen. They can then create a monthly plan. For the postgraduate entrance exam, for example, the plan may be divided into early, middle, and late stages. In the early stage, they should read at least three or four professional books each month and memorize a certain number of words every day.

In the middle period, I began to transition to professional topics and English-language questions, while also starting to learn about political subjects. In the latter period, I continued to memorize professional knowledge and political knowledge points, while also maintaining my focus on vocabulary and English composition.

It is also advisable to allow for five or six days off each month. It is not feasible to study under high pressure every day, as this will lead to fatigue and may result in a lack of motivation. When it comes to specific daily study, it is then important to formulate weekly and daily plans.

As illustrated in the aforementioned example, it is crucial to develop a comprehensive and detailed plan to provide motivation and ensure resilience in the face of challenges.

He sought out a partner who shared the same objective and devised a plan together, with each party monitoring the other's progress.

Human nature is inclined to laziness. If an individual works alone for an extended period, they may become fatigued and experience feelings of loneliness and isolation. If they encounter external influences, they may become distracted and unable to persevere with their plan to the end.

If he could find a suitable partner who shared the same objective, they could collaborate to develop a plan and provide mutual oversight. This approach allows for the transfer of motivation when one party may consider slowing down or abandoning the task. The presence of a like-minded individual can reinforce the drive to persevere and achieve the goal.

It is therefore advisable to identify a suitable partner with whom to collaborate on a shared goal, to develop a plan of action together, to provide mutual supervision, and to see it through to completion.

If you are unable to find an individual who shares your objectives, you may choose to inform your colleagues of your plans. This will enable them to alert you if they observe any signs of inactivity on your part.

As you may be aware, King Fucha of Wu sought to avenge his father's death during the Spring and Autumn Period. Before his passing, he instructed Fucha to pursue this course of action.

To avenge his father's death, Fu Chai had someone stand guard at the palace gate, shouting at him every time he entered or left: "Fu Chai, have you forgotten the hatred of the King of Yue for killing your father?" Fu Chai replied, "No, I dare not forget!"

"He was reminded many times a day. Later, Fu Chai recruited talented people and concentrated on running the government. After more than two years of hard work, he had accumulated enough strength to defeat the Yue state. Fu Chai set goals and plans for himself, but was afraid that he would slack off halfway through, so he found someone to specifically supervise and reprimand him until the end.

You may also wish to consider adopting a similar approach. Communicate your plans to those around you, so that they can provide ongoing support and encouragement. This will ensure that, when you are tempted to become distracted, you will be prompted to refocus.

I hope my response has been helpful.

I extend my warmest regards to you and the world.

Hello! I hope my answer can be of some help to you.

There are a few key principles to keep in mind when setting New Year's resolutions. If you follow these principles, you'll be well on your way to achieving them. I typically set my annual goals, monthly goals, and daily plans using the SMART method.

After two or three years of practice, I can say with confidence that this approach is highly effective. I've successfully completed the plans and goals I set for myself for three consecutive years.

Yes, we humans need goals and plans for ourselves. Otherwise, we'll have no direction. When we have goals, we can better guide our actions and improve self-control.

Reasonable goals can really get our engines going and tap into our full potential. There are five key things to look for when setting goals that are doable and will make a difference:

First, make sure the goal is specific and includes a detailed plan of action.

Second, the goal should be something you can measure, like how much money you're saving each month or how many books you're reading.

Third, the goal has to be attainable. That means it has to be something you can reach with a certain amount of effort.

Third, the goal has to be attainable. That means it has to be something you can reach with a certain amount of effort.

Fourth, the goal has to be realistic, relevant to other goals, and affordable.

Fourth, your goal has to be realistic, relevant to other goals, and affordable in terms of your financial situation and values.

Fifth, goals should have a completion date. For example, after three months of hard work,

Fifth, you need to set a completion time for your goal. For example, after three months of hard work, what effect will your goal have? What about a year?

For instance, at the start of last year, one of my yearly goals was to move up from a Level 1 Answerer to a Level 2 Answerer. That meant I had to answer 1,000 questions in a year, or about 83 a month.

For instance, at the start of last year, I set myself the goal of upgrading from a Level 1 Answerer to a Level 2 Answerer. I also had to answer 1,000 questions in a year, which meant I needed to answer about 83 to 84 questions a month, or two to three a day. So, I added this to my daily checklist: answer two to three questions every day.

This goal setting has the five characteristics mentioned earlier, which help me figure out what I should and shouldn't do in this matter.

Similarly, you can list the daily tasks that need to be done based on your own plans for work, study, health, exercise, family, and parenting. For example, at work, I complete the tasks that need to be done every day (including answering questions, writing articles, writing PPTs, and lecturing, etc.). For study, I listen to two hours of lectures every day. For health, it is to eat on time every day and eat one fruit. For exercise, it is to walk 8,000 steps every day and do a fitness routine. For family, it is to spend at least one hour in-depth with the family. For parenting, it is to guide the child to complete the daily homework with care.

So, I just need to do these things one step at a time each day, and I should be able to reach my monthly and yearly goals.

I'd also like to mention two things.

The goals we set for ourselves have to be realistic. If we can't achieve them, we need to make them more achievable.

Research shows that only moderately difficult goals can really motivate us. If the goal is too big, we'll feel like we can't do it and give up before we even start. If the goal is too small, we'll find it uninteresting and not bother to do it.

Let me give you an example. Last year, I was answering 1-2 questions a day. My plan was to increase this to 2-3 questions a day. This is a fairly modest goal that will keep me motivated and is something I can achieve gradually. If I set the goal as answering 1 question a day, or 1 question every 10 days, or answering 10 questions a day, it would not be realistic.

So, when you're making your daily list, you need to figure out if this is a goal that's moderately difficult for you and if you can achieve it on your own.

2. After you've finished a plan, take a moment to give yourself some feedback.

It's a good idea to make a list of tasks for each day, noting down everything you need to get done. Once you've finished a task, put a check mark next to it. Don't rush off straight after, though. Take a moment to feel proud of yourself for getting it done. Give yourself a mental pat on the back and tell yourself you're doing great.

You can also treat yourself after you reach a major goal. For example, I reward myself with a cup of milk tea after answering the quiz for a week in a row. After I reach a big goal, I treat myself to a trip, a nice meal, a book I like, or something else I enjoy. These rewards can help you stick to your plan and achieve your other goals.

I hope this is helpful for you. Best regards!

Hi, I'm Xintan coach Fei Yun.

It's good to have a sense of ritual in life. Lots of people have already made plans for the new year. Having hope can still give people strength.

From what you said, I get the feeling you still have high hopes for your past self and want to make sure you're doing everything you can to make this year even better than the last.

In answering your question, I was also thinking about what my goals are for the new year and how I can achieve them. Let's take this opportunity to share and discuss them together.

?1. Setting goals is not just about achieving, it's also a great way to stay organized.

For instance, if someone sets a fitness or body-shaping goal, it's usually to lose weight and get in shape. To achieve this, they'll take practical actions.

However, not everyone who wants to lose weight is unhappy with their body shape. Sometimes, it's simply a reflection of their focus. This shows that they still care about their health and body shape, and they're driven to achieve these goals.

So, when you're setting goals, it's important to make sure they're realistic and achievable, and that you consider your studies, work, and life in general.

Failure to achieve goals can easily lead to frustration, which then turns into procrastination and a lack of motivation to complete them.

Procrastination is an excuse we tell ourselves. It's hypocrisy, a form of resistance to freedom, a sense of powerlessness, and a contradictory state of wanting to do something but not doing it.

There are a few reasons why we procrastinate. It could be because we're afraid of failing, feel dependent on others, or just lack the energy to get things done. Once we identify our procrastination, we can also figure out what's motivating us to achieve our goals.

?2. I'd also like to share some of my own experiences.

1) Join some groups to serve as a monitoring role for others, such as fitness, sports, and writing groups. There's a certain atmosphere to everything, and it can still be a great help in terms of motivation.

2) Set up rewards and punishments to keep yourself motivated and under pressure. We all want to be affirmed, praised, and recognized by others, even as adults. For example, if I finish an article, I can reward myself with a cappuccino or 30 minutes of free time.

3) Do regular reviews. "Finish what you started" doesn't just mean finishing what you started that day. It also means reviewing what you've done and seeing what you've achieved, as well as what you can continue to improve. This will allow you to keep improving.

We only do two things every day: meaningful things and interesting things. Make your New Year's resolutions fit into these two categories, and you'll find every day is full of happiness and new hope.

I hope these tips are helpful for you, and I wish you all the best.

If you'd like to keep the conversation going, just click on "Find a Coach" in the lower right corner to chat.

Hello! I've written an article about keeping New Year's resolutions before, and I'd love to share it here.

[1. Together we are ambitious, together we give up halfway]

Every year, on the last day of the year, various app platforms thoughtfully release personal annual summaries for users to download and forward as a keepsake. Everything seems absolutely amazing!

But when we actually look at the New Year's resolutions we set at the beginning of the year, we often find that the truth is a bit heartbreaking. We may only have read 5% of the books on our reading list, or we may have tried to follow a perfect diet plan and found that we have gained 2 pounds when we weigh ourselves.

If you don't know when you gave up on your New Year's resolution, then you're in luck! You're not alone.

I've been meaning to finish reading a book since the beginning of last year, and at the beginning of this year I was determined to do so. I'm excited to see how far I can get by the end of the year!

A year-long follow-up survey found that an amazing 55% of survey participants successfully implemented their New Year's resolutions! That means that 45% – nearly half – did not succeed (Oscarsson, Carlbring, Andersson, & Rozental, 2020).

And there's more! It's not just that many people find it tough to stick to their New Year's resolutions. They often give up way before they're ready to!

Guess what! Strava (a professional speed measurement app for cycling and running) has used the activity data of more than 800 million users in 2019 to calculate the date when most people are most likely to give up their New Year's plans—January 19. In other words, most people can't last the first three weeks.

[2. Why do I give up? What can I do? ] Let's find out together!

Since many people give up on their plans too soon, there's a lot of exciting research on the phenomenon! There are some fascinating empirical studies and statistics that can give us more specific information about why it is difficult for us to stick to our New Year's resolutions and what we can do to keep ourselves on track.

(1) Reconnect to the misalignment point and get back on track!

A fascinating 2020 study published in Behavioral Brain Research made an intriguing discovery. It seems that our inclination to give up easily may be linked to a discrepancy between our focus before and after implementing a plan (Ryterska, Osman, & Jahanshahi, 2020).

The process of implementing our plan can be roughly divided into two parts:

The first is the amazing reward you get when the plan succeeds! Think about how great you'll feel when you've successfully lost weight and everyone around you is happy for you. Plus, you'll have the knowledge gained from reading a book to look forward to!

The second is the effort required to implement the plan, such as adjusting your diet and exercising regularly when losing weight, or understanding obscure concepts when reading.

The study revealed something really interesting! It showed that before we start a plan, we focus on the amazing rewards we'll get once we've succeeded. We picture ourselves in all these great situations after we've achieved our goals. And the more exciting the rewards, the more eager we are to take action! Do you remember how pumped you were for your New Year's resolutions? You were in such a great mood and couldn't wait to get started!

Once we start putting the plan into action, we'll feel the challenges and difficulties along the way. This is totally normal! It's easy to lose focus and think that the effort required is more than we expected. But remember, this is all part of the journey. The most important thing is to keep going and stay motivated.

For example, you are determined to lose weight and plan to go to the gym five times a week. Before going, you are full of enthusiasm and look forward to losing 40 pounds in a year. However, in the process of implementation, you find that in order to go to the gym, you have to prepare special sportswear and equipment, take a special trip, exercise to a level that greatly exceeds what you think you can handle, and then drag your tired body home after it's over.

This whole process seems like a lot of trouble to you, and it takes up your precious leisure time. But you know what? That's okay! After going to the gym twice, you start to forget about the bright future you envisioned when you made your weight loss plan. And you realize that spending the next year doing this every week is very inhumane. But you know what else? That's okay too!

Fortunately, there's an easy fix for this disconnect: simply reconnect the two focuses!

Before you get started on your plan, it's essential to understand the effort required to make it a success. Even when you're feeling excited about the rewards you'll gain, it's important to have a clear understanding of what's involved.

While it's tough to predict the challenges we'll face before we dive in, it's so worth it to plan as best we can. Imagine the hurdles we might have to overcome and the awesome solutions we'll find. That way, we're mentally prepared to tackle anything that comes our way, even if we face unexpected difficulties along the way.

This is the perfect approach for plans that have already failed, but you're ready to try again! You already know what practical problems you'll encounter, so you can simply prepare in advance based on past experience.

And don't forget to enjoy the process! When a goal is important enough, we are more likely to persevere in the process. So, pay attention to the rewards during implementation and remind yourself of the amazing results of your efforts to motivate yourself!

Of course, if you think that imagining the future is not enough to motivate you to act now, then some short-term "instant rewards" are also a great choice!

(2) Enjoy the process!

It's a simple fact: when a goal is important enough, we are more likely to persevere in the process!

Take the college entrance exam, postgraduate entrance exam, or civil service exam, for example. These are all very important, so you can absolutely persevere in the process!

Indeed, important goals can remind us of the challenges we'll face if we don't achieve them. But the truth is, not all New Year's resolutions are so "tragic."

A 2017 study revealed some pretty amazing things about New Year's resolutions! It turns out that more than half of people's resolutions are related to health, such as maintaining exercise and eating healthy. And about a third are related to work, such as maintaining savings, learning new things and skills, and so on. (Woolley & Fishbach, 2017).

These goals don't have the same kind of strong sense of urgency that "determines life," but that's okay! Even if we slack off a bit when exercising, we can still make a difference in our health.

So, it's clear that making the process of implementing plans more sustainable is a much more reliable solution than focusing on the importance of goals alone.

The study also revealed something really exciting! It found that how much people enjoy the process is a key factor in whether they stick with their long-term goals. Put simply, when people get pleasure from putting their plans into action, they are more likely to persevere.

Enjoyment is more specifically reflected in "instant rewards." And it's these instant rewards that really make a difference! When people provide periodic "instant rewards" for their plans, they are more successful in pursuing their New Year's goals and more persistent in implementing their plans.

Many people emphasize "delayed gratification," and it's a great strategy. But there's another way to get the same results: effective "immediate rewards." They can help you stick to your long-term goals.

For example, if you want to keep writing for a year, then you can give yourself a small reward every time you finish an article, buy yourself a drink, eat a nice meal, etc.!

(3) Irreplaceability

Now, let's get back to the college entrance exam, the postgraduate entrance exam, and the civil service exam. The reason we can persevere with revision for these big exams is that, in addition to the importance of the goal, there is another factor that is easily overlooked. This factor is that we will regard "exam revision" as a prescribed action and fixed process in our lives, rather than something that can be substituted.

Let's look at the difference in our attitudes towards major exams and some New Year's resolutions. This could really help us understand the matter better!

The great thing about exam preparation is that it's something we can do every day. It's a great habit to get into! We can even set aside a specific time in our schedule for it. It's different with other activities like losing weight or reading books. We can fit these into our "free time," which is a great way to have some free choice.

A 2017 study found that these leisure time commitments can even compete with other leisure activities! This can lead to a mental struggle when choosing what to do with free time (Iso-Ahola, 2017). Should I play games or exercise?

Oh, the dilemma! Should I watch a drama or read a book?

New Year's resolutions are an incredible opportunity for self-transformation! When we step outside our comfort zone and try new things, it can feel a bit like our usual leisure activities are being threatened. But it's important to remember that transformation plans are all about embracing new challenges and discovering new passions. It's about having the freedom to choose what you want to do and not feeling forced into doing something you don't enjoy. So, go ahead and make this the year of your transformation!

When we have to choose between lying down and working hard, it causes mental stress, but we can choose to follow the "minimum effort principle" and choose the easier option!

So, if you want to make this the best year yet, make your New Year's resolutions a daily necessity, just like studying for an exam!

It's time to get organized! Re-plan your schedule and carve out a time slot dedicated to implementing the plan. In the beginning, we might even consider setting an alarm to remind ourselves that it's time to get down to business.

Once you make a plan your daily routine and repeat it a few times, it will become a habit! We all know how hard it is to change habits, but this is a great way to make sure you stick to your plan!

I really hope the above information is enlightening for you!

References:

Haden, J. (2020). A fascinating study of 800 million activities reveals that most New Year's resolutions will be abandoned on January 19. But don't fret! Learn how to create new habits that will stick with you. Retrieved 25 February 2021, from https://www.inc.com/jeff-haden/a-study-of-800-million-activities-predicts-most-new-years-resolutions-will-be-abandoned-on-january-19-how-you-cancreate-new-habits-that-actually-stick.html

Iso-Ahola, S. E. (2017). Conscious-Nonconscious Processing Explains Why Some People Exercise but Most Don't. Journal of Nature and Science (JNSCI), 3(6), e384.

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLoS One, 15(12), e0234097.

Ryterska, A., Osman, M., & Jahanshahi, M. (2020). A groundbreaking new study redefines the relationship between effort and reward! The choice-execution model of effort-based decisions is a game-changer. Behavioral Brain Research, 383.

Woolley, K., & Fishbach, A. (2017). Amazing news! Immediate rewards predict adherence to long-term goals. Personality and Social Psychology Bulletin, 43(2), 151-162.

The 2023 question is a beneficial one.

I am grateful for the opportunity to commence the initial response of 2023 by addressing your query in the new year. It requires fortitude to inquire about such matters. I postulate that you are a companion who is particularly exacting of yourself. Upon reading your question, I reflected assiduously and am inclined to elucidate my comprehension of "setting a flag" from these vantages. This may prove a perspective that could prove beneficial in your ongoing process of self-reflection and self-examination.

The relationship between the flag and the self

Frequently, individuals establish and subsequently abandon flags. At times, these flags are merely the consequence of momentary whims and fancies, having minimal correlation with one's deepest aspirations. In the majority of cases, flags serve as a means of conveying to others that one is not inherently malevolent, but rather driven by ambition and a desire for success. This may also indicate a desire to be perceived as a benevolent figure by others. Reflecting on past actions, which flags have been retained but not yet accomplished, and how these relate to one's intrinsic desires?

As we move closer to our inner desires, we become increasingly motivated to pursue them.

Do not utilize flags as a means of evaluating one's own performance.

The flag is often raised and often fallen. It is frequently employed as a means of self-judgment, as though self-perception is contingent upon evaluation. However, it must be recognized that judgment is a fundamental tenet of psychological discourse and a potential pitfall. Judgment can impede our ability to perceive, hear, and feel fully. For instance, individuals who do not raise their flags may exhibit a lack of motivation and aspiration. Those whose flags have fallen may display a deficiency in perseverance and capability. Individuals who frequently raise and lower their flags may be perceived as unreliable. Are these judgments objective facts?

Have we not yet learned to view ourselves in a more nuanced manner than to rely on a single indicator such as a flag? The flag is just one way to self-detect self-identity. It would be beneficial to learn and experience several different ways of self-identity.

One should avoid excessive desire for material gain.

Those who adhere to the practice of establishing goals to ascertain their self-worth may wish to consider the following approach:

1. It is recommended that you write down all the flags you want to set up as much as possible.

2. The next step is to read out all the flags you have identified and to rank them in order of how you feel about them.

3. Select the three flags that must be achieved by 2023.

4. It is essential to pose the following questions: Why are these three flags necessary to achieve? How are they related to the individual?

One might inquire as to how an individual would view themselves in the event that they are unable to achieve these goals. Would this particular perspective contribute to their personal growth and development?

Or, conversely, might one "belittle" oneself? If one were to belittle oneself, how might one convert this into a more positive expression?

It is possible to live a good life without a flag.

Setting a flag is merely a method of self-examination. If it proves ineffective, it can be discarded. It is evident that there is no single instrument that can be used for the sole purpose of self-examination.

One can lead a fulfilling life without the need for external validation. The ability to have self-respect, care for oneself, care for others, and live with enthusiasm is an effective form of self-examination in itself. There is no necessity to pursue the attainment of external symbols in order to feel a sense of self-worth.

I would like to extend my sincerest congratulations to you for your ability to dismantle the internal barriers that have been hindering you thus far in 2023. I applaud your courage in embracing the full spectrum of life's experiences with an open heart and mind. May this new year bring you continued joy and fulfilment.

Hello. I understand that you have a question that many people have, and I'm happy to try to answer it. I'll just share a few thoughts.

You might consider setting one or more small goals and breaking them down.

For instance, if I were to read 10 books in 2022 (not including those I may have only read half of), I would like to aim to read a few more this year, perhaps 15 books. I currently spend half an hour reading every day, with no upper limit.

I believe this goal is attainable. The types of books I read align with my interests, including psychology, methodology, health and wellness, and classic novels.

It might be helpful to consider that only love can overcome the long years. With this in mind, it could be beneficial to focus your goals on the areas you are willing to persevere in.

2. It may be helpful to consider creating an annual plan, a monthly plan, and a daily plan, and then reviewing them.

This step is to put the plan into action.

I would like to respectfully revisit the first point of the annual plan, as today is New Year's Day and many of us are eager to set new goals. The monthly plan is built upon the annual plan, and the daily plan is further refined based on the monthly plan.

It would be beneficial to consider that the most important point of monthly and daily planning is to review the plan, which would entail checking the implementation of the plan and making corresponding adjustments.

It might be helpful to record your reviews. For example, you could record how many books you read each month, what types they were, and what you gained from them.

One effective method for reviewing your daily plan is to keep a diary. You can write as little as one or two hundred words, or as much as you feel is appropriate. If you wish to write, you can include more detail about your gains and experiences. Alternatively, you can simply record what you did.

There are 24 hours in a day. If you keep a record, you may find it helpful to identify whether you are spending your time on important things. Just as you have a monthly budget, if you get into the habit of keeping a record, you may find it beneficial to have a clear understanding of where your money is going.

It might be helpful to review your monthly plan to see how much you have completed it. This could also help you to see whether your annual plan is still relevant to your current situation and whether it needs to be adjusted.

3. It's important to be mindful of your limits and not try to do too much at once. Attempting to do too much can be overwhelming and ineffective.

It is important to have a positive attitude and to focus on personal growth and stability.

Some people are able to accomplish a great deal in a year, while others may find that they have not achieved as much as they would have liked.

It's important to remember that there's no need to envy others or belittle yourself. Instead, try setting goals that suit you and do your best to achieve them. This process is one of personal growth and progress that no one else can take the place of.

I would like to extend my best wishes to the original poster for a fulfilling, happy, and progressive 2023!

Hello, question asker.

I'm Xiaobai. I'm here to help you get rid of your worries.

First, take a look at the specific problem the questioner is facing and see if you can figure out what's going on.

How can I make sure I actually do my New Year's resolutions?

It's 2023, and it seems like everything can start again. I've seen on social media that everyone has already started setting new goals. Three years after the pandemic, there seems to be more room and freedom to achieve New Year's resolutions. However, in the past, the flags were often beautiful when they were set, but when it came time to do them, it was always "I will definitely do it next time."

What can I do to make sure that my New Year's resolutions don't just remain plans? I'd love to get some actionable advice – thank you!

I don't know if the questioner has heard this saying: don't set a flag because once you set it, it will fall. Not everyone is like that, though.

I think the questioner is definitely not like that. A good plan is half the battle.

Here are a few suggestions:

1. To make sure you can execute a plan effectively, you need to figure out what your personal goals are first.

Your goals should be realistic. (1) Be specific.

Being specific means you can get started right away. (2) You can measure it.

It means knowing exactly how long you need to work, how far you need to go, and when you can stop. This way, you'll be more willing to take action because you know what to expect. (3) Achievable.

It's important to set achievable goals and avoid setting goals that are too high or too low. (4) There's a time limit.

For instance, how much time should I devote to this and how far do I want to take it?

If you're not clear on your own value, you'll often come across as passive, like a kite being pulled along by someone else. You can fly high and far, but you'll always be controlled by someone else.

So, you need to figure out your own value, be clear about what you want to achieve, and do it with passion. When you have effective goals, you'll be motivated to make them happen. After all, it's your dreams that get you up in the morning, not the alarm clock.

2. Know your strengths, weaknesses, and resources, then position yourself reasonably, summarize, and make improvements where needed.

Some people are driven by the desire to make endless money, while others are content with smaller goals and have less of a focus on material things.

We're all different, so it's good to find your own position. Only after deciding on a goal do we know what we want to do, when we want to do it, and how.

But we can't expect to make big changes overnight.

We need to take it one step at a time. You can develop a habit in 21 days.

Once you've made it a habit, it'll be easy to keep going. Before you start, don't get ahead of yourself and try to do too much too soon. Just focus on doing one thing really well.

Because we only have so much energy, having too many plans can easily lead to anxiety and ultimately cause us to give up.

You can break your plan down into smaller tasks and complete them one by one. For instance, writing an article can be divided into several modules, with each module involving searching for relevant information one by one, step by step.

When you start a task, it's also important to manage your time and avoid temptation.

There are so many temptations nowadays, such as playing with your phone, checking your Weibo, and sending WeChat messages. In this kind of lifestyle, people will become more and more lazy. It's not easy to resist temptation. We can't quit our phones or the internet, but we can't let them control us.

When you need to study, you can put your phone on silent and stow it away to avoid temptation.

If you keep at it, good habits will help you keep moving forward. But at the end of the day, you've got to take action. Otherwise, no matter how well-thought-out your plan is, it'll just be academic. You've also got to be able to execute it.

In a nutshell, I hope these opinions and suggestions will be helpful.

I'm Xiaobai, and I'm at peace with the world and all its challenges.

Best wishes!

Greetings.

Your question is notably creative. A well-formulated question can prompt deeper reflection, which in turn can facilitate personal growth, enhance problem-solving abilities, and foster a stronger sense of self-awareness.

The question thus arises as to how one might set goals and plans.

The question of how to set a feasible goal that will lead to growth is one with which we are all familiar. However, whenever we encounter new challenges and breakthrough bottlenecks in our lives and work, there are more obstacles in our hearts and in reality than we think. In particular, problems that are difficult to accept mentally will enter our subconscious, triggering our fear and anxiety.

This is also the reason why, when individuals are full of enthusiasm and hope to achieve a new goal, but encounter a deviation in the middle of the process and begin to deviate from their initial set goal, they often perceive a significant discrepancy between the initial expected outcome and the final outcome. This discrepancy can lead to feelings of pressure, disappointment, and a sense of powerlessness.

In practice, achieving any goal necessitates a gradual process; it is not feasible to reach the target value in its entirety from the outset. When approached with an objective and rational mindset, tasks and goals can often yield superior outcomes. This is because when accomplishing one's goals and tasks, it is crucial to be aware of the resources available, to leverage one's strengths, and to understand how to encourage and cultivate self-confidence. The growth and meaning derived from this approach far exceed the achieved goals.

The question then becomes how to allocate one's energy, set feasible goals, and simultaneously have goals that provide greater motivation and enthusiasm, and devote oneself fully to the task at hand. This is a process of arranging one's life and balancing one's energy.

To illustrate, a white-collar worker who aspires to attain a significant financial advancement through a year of dedicated effort and to enhance her communication and writing abilities at work must establish realistic and attainable objective benchmarks for her subsequent goals.

If we assume that her current salary is 3,000 and that she hopes to reach 10,000 by the end of the year through her own efforts (which is not the case for salespeople), then this goal is challenging to achieve. In a company where her current level of pay is 3,000, according to the company's salary structure system, a phased hierarchical goal should be set first. It would be preferable to select an intermediate target level as the initial stage goal. For example, taking a salary of 4,000-6,000 yuan may be more feasible and achievable.

In formulating plans for the forthcoming year, it is important to recognise that there are 365 days in which to achieve one's aspirations. However, setting realistic goals from a scientific perspective will help us persevere and effectively alleviate the pressure of achieving our goals.

Secondly, it is essential to cultivate self-discipline and adhere to the pursuit of daily, incremental objectives. When the overarching objective is the attainment of a scientific goal, meticulous daily planning and organization of tasks constitute a crucial step in guaranteeing the fulfillment of that goal. This entails the establishment of a systematic foundation for the implementation of the plan.

To illustrate, if the objective is to read 100 books in a single year,

The typical arrangement is to read 100 books per month, which is equivalent to reading eight books per month. It is essential to ensure that you read eight books per month to achieve the goal. However, a rigid requirement of this nature may have the unintended consequence of reducing enthusiasm for reading and making it challenging to persevere.

A more flexible and encouraging approach to goal-setting is to combine one's own sense of rhythm with reading. First, it is essential to ensure that daily reading time is allocated and that the quality of reading is maintained. For instance, one may consider getting up an hour earlier or going to bed half an hour earlier, with the aim of reducing distractions and increasing the time spent reading unintentionally. Concurrently, it is crucial to ensure that motivation to read is present, in order to prevent procrastination or resistance.

Once the habit of reading has been established, both the quantity and quality of reading will improve significantly. Providing appropriate rewards for completing small tasks after reading a book will further cultivate enthusiasm for reading. The sense of accomplishment from completing tasks will also become an invisible driving force for accomplishing the next stage of a bigger goal, which will generate greater self-confidence.

Thirdly, experiences should be reviewed and summarised in order to facilitate personal growth.

Clearly, planning goals will reduce wasted energy. However, if one does not examine and evaluate problems correctly at each stage, it is easy to fall into a self-deceptive false sense of accomplishment without actually improving one's abilities. Thus, creating an easy-to-understand and convenient data observation table for monitoring the abilities one needs to improve is a tool that will assist one in identifying areas for improvement. By reviewing and summarizing, one can gain a clear understanding of one's own problems, rather than avoiding them. Furthermore, one can learn to approach problems and emotional anxiety in a constructive manner, and to evaluate problems in a manner that is conducive to self-improvement.

For example, although individuals may consciously desire to be proactive and problem-solving on a daily basis, subconsciously, they may avoid confronting problems and find reasons to avoid doing so.

Given the inclement weather, it would be prudent to postpone the task until the afternoon. It is evident that you have already commenced avoidance behaviour and procrastination.

However, upon opening one's daily work list and comparing the problems and impact of completing tasks from the previous week, one's mind will become highly intuitive and clear, and one's focus will shift to the problem-solving level.

Fourth, utilize the energy of one's environment to proactively advance one's objectives.

A substantial body of experimental evidence in psychology indicates that a positive and supportive environment can facilitate the realization of one's potential and capacity to address challenges. Just as mindfulness and meditation can enhance self-awareness, a positive and pleasant environment can assist in the emotional processing of negative emotions and pressures associated with problems, fostering a sense of presence in the moment, and enabling a focused attention on the task at hand.

For instance, a clean and organized physical environment can facilitate the transition into a work state. Conversely, when we feel confused and our thoughts are blocked, venturing outside to obtain some fresh air or listening to some soothing music may assist in opening up and developing our creative abilities.

In conclusion, the optimal lifestyle is one that is tailored to the individual and does not result in overload. This concept also applies to goal setting. It is essential to approach new goals with an open and positive attitude, utilize greater focus and mindfulness to overcome stress and anxiety, develop resilience to move forward in a serene manner, cultivate healthy habits, and believe that individuals can achieve their New Year's resolutions and become a better version of themselves.

Best wishes for success and continued effort!