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让你运动计划泡汤的7个借口

2011.11.22

作者:Gretchen Rubin

I’ve discovered that the key to my happiness project is my determination to make and keep my innumerable resolutions. I follow — or try to follow — dozens of resolutions, and they’ve made a real difference in the happiness of my everyday life.

我发现,通往幸福的最佳途径,就是制定目标,并坚持到底。我尝试着(或者说,“曾尝试过”)追随各种既定的小目标,最终,它们给我的生活带来了翻天覆地的变化。

One resolution that many people make and break is the resolution to exercise. Exercise is a key to good health, and for me, has always been essential to feeling cheerful. In fact, when I’m feeling blue, one of the best ways to shake the mood is to exercise. Also, exercising has a strange double effect: it makes me feel both calmer and more energetic.

目标可以有很多,最常见的一种(也是最容易半途而废的一种),便是锻炼。锻炼是获得一副好身板的前提,对我而言,它能赋予我愉快的情绪。每当我感觉到郁闷、消极时,改善情绪的最好办法便是去锻炼。它还有个独特的双重功效:能使人变得冷静,同时又精力充沛。

My husband is the same way. On Sunday, he was feeling low, and a trip to the gym chirked him up considerably.

我丈夫对此也有共鸣。上个周日,他突觉郁闷之极,结果去了趟健身房后,整个人都容光焕发了。

And even if I don’t feel better, at least I have the satisfaction of knowing that I exercised.

即使有时候运动并不能使我马上快乐起来,但我至少有了一种满足感,因为我锻炼过。


I’m fascinated by the question of why sometimes people are able to stick to resolutions, and some people aren’t — and what steps people can take to help themselves stick to their resolutions. There are a lot of factors, of course, in each individual’s case.

为什么有的人能坚持向既定目标努力,有的人却总是半途而废呢?对于后者,有没有什么好办法来帮助他们坚持下去呢?我对这些问题很感兴趣。事实上,这些影响因素很多,且因人而异。

Take me. As I just detailed above, I know that exercise is an essential element of a happy life for me, and yet I’ve been very bad, lately, about getting exercise. Often, when I have a lot of work, I skip the gym as a way of proving my diligence to myself. “Look, I’m working so hard, I can’t even find time to exercise.” Sometimes, it’s inevitable, but I’ve been using that excuse too readily for the last month.
以我为例。上面已经讲过,我深知锻炼能提升自己的幸福感,但最近很少动弹。每当手头要做的事太多,我就略过运动计划,以此来证明自己有多勤奋:“看,我工作太努力了,连锻炼的时间都没有。”有时候的确是这样——忙得连喘气的机会都没有。但说实话,上个月没有运动,纯粹是因为我对自己太宽容了。
So, how to do better? I have a friend who is a yoga instructor and a friend who is a strength training trainer. I asked them if they recognized any warning signs in people who are likely not to stick to a resolution to keep exercising.

那么,该怎么改进?我有俩朋友,一位是瑜伽教练,一位是力量训练教练。我问他们,是不是在那些不易坚持计划的人身上,都发现过某些值得警醒的共性?

They both agreed that there are warning signs. Read on, and if you recognize yourself in the statements below, beware. You may need to make a special effort to stick to a program. Check off any statement that sounds like it could have come out of your mouth:

答案是:有。如果你读着读着,发现自己也沾染了这类习性,那么要当心了。这意味着,若想坚持执行一项计划,你可能需要付出比常人更多的努力。回想一下,你有没有说过类似以下的话:

“This time, I’m really going to stick to it! I mean it, I’m totally, 100% committed!”

“这次我一定要坚持下去。我是认真的,一定要100%做到!”

This person sounds like he’s trying to convince himself but not really succeeding.

这句话听上去更像是一个人正在努力说服自己,却没有成功。

“I’m potentially thinking that maybe I might join this class.”

"我在想……大概……也许……我该参加这门课。"

This person hasn’t really made up his mind. He’s not committed. Although he sounds very different, he’s actually an awful lot like the person who says…

此人并没有拿定主意。他的意志并不坚定。其实质和下面这个人没什么大区别:

“I have to start tomorrow. No delay!”

“明天再开始计划。明天!绝对不会拖延的!”

This person is afraid that she’s going to lose her resolve. It’s probably happened to her before.

这人在担心自己会改变主意。也许以前在她身上发生过类似的事情。

“Well, afternoons don’t work. And I can’t do mornings. I can come Tuesdays at noon, but not this Tuesday. Or next Tuesday…”

“嗯……下午不行,早晨也没空,要么我周二中午去锻炼?呃,不对,这周二也不行。那……要不等到下周二呢……”

If people really want to exercise, they find the time.

事实上,如果你真的想锻炼,时间就和海绵里的水一样,挤挤总是有的。

“I’ll squeeze it in at lunchtime. I can just run out between meetings.”

“我可以用午休时间锻炼。开会间隙也行。”

This person hasn’t acknowledged to herself that exercise must be its own priority, and if she doesn’t make it a priority, it’ll always get shoved to the bottom of the to-do list. Which means it won’t happen.

这个人的问题在于——她将锻炼的优先级放在开会和吃饭之下。而如果不讲锻炼设置为“优先事项”的话,它便总会被杂七杂八的事情挤开,变成日程表上的垫底项目。换言之,它将不会被执行。

“As soon as I’ve done this task for Pat, and this other task for Blake, I’ll exercise.”

"等我把Pat的这个任务做完,然后再搞定Blake那件事,我就去锻炼!"

Again, exercise needs to be on the official to-list.

同样的:“锻炼”,它应该在正式的日程表中占有一席之地。

“I can’t wait to start. But first, I need to buy some new clothes. And some new shoes. And a mat. And I want to read up on it, too.”

“我等不及要开始运动了!不过首先,我得买几件运动服……恩,还有双运动鞋……哦,再买个瑜伽垫。我得好好研究一下锻炼这门学问。”

I had a roommate like this. She loved shopping and everything involved in the preparation stage. But once she had all the stuff she needed for yoga or roller-blading or whatever, she lost interest.

我有个室友就是这类人。她热爱购物,热爱所有“准备阶段”要做的事情。然而,一旦她购置好所有瑜伽或是溜冰所需的物件后,便对这项运动失去了兴趣。

If any of these statements remind you of yourself, use it as a warning sign to re-commit yourself to sticking to your exercise plan.

假如你在以上任何一段引用中发现了自己的影子,请以此为戒。时刻提醒自己——把计划坚持下去。

If you’re embarking on a new routine, sometimes it helps to tell yourself that you’re just going to do it for six months. That doesn’t sound too onerous. Both instructors agreed that once people have kept up a program for six months, the exercise has become part of their routine, and it becomes much less likely that they’ll drop out. Also, if you really just can’t fit it in, or make yourself do it, try to go for a twenty-minute walk each day. Or two ten-minute walks. Even that much exercise is so much better than nothing. I’m fortunate, because every school-day morning, I get a twenty-minute walk in, just taking my daughter to school.

如果现在的你正打算实行一个新计划,告诉自己:这个计划只需要6个月便能完成。这会很有效,因为可以暗示自己:6个月而已,这不算什么繁重的活儿。专家们认为,一旦人将某项计划坚持了6个月之久,那么潜移默化之中,它已成为了一种新的习惯,融入到日常生活中了,人们便不大可能会将这个习惯抛弃。运动也是如此。如果你真的很难专门挤出锻炼的时间,那也没关系,试着每天散步20分钟吧,或是拆分为每天两次、每次10分钟的散步。即使是这样少量的运动,也比从来不运动来得好。我的幸运之处在于:每个上学日,我都要早起,步行20分钟——为了送宝贝女儿去上学。实在是一举两得。

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