1) Set only one goal at a time.

一次一個目標

When you try take on too much at once, you can become overwhelmed quickly. Instead of trying to tackle three or four goals try to prioritize them. Create a list and take one goal at a time. Once you achieve that goal, back to your list mark it off, and move to the next one. The act of marking off the goals and achieving them individually will give you a greater sense of accomplishment. You can even break the one goal done into smaller parts. This gives you motivation and success more often than waiting for days or months to achieve a larger goal. 一次想做太多的事情，你會很快變得手忙腳亂。不要試圖一次完成三、四個目標，要將它們優先化。作一份目標清單，一次取其中一個目標。一旦成功實現后，從你的清單上把它劃掉，繼續下一個。這種“劃”目標、逐個實現的辦法會給你更多成就感。 甚至你還能把一個目標分化成數個“小目標”。這比等上數天或數月實現一個“大”目標能獲得更多動力和成就感。

For example, let us say you want to lose thirty pounds in 45 days. Break the goal down weekly to losing about five pounds a week. You can make up a calendar and mark off the week as you achieve your weekly goal. If you did not achieve your goal that week, adjust the other weeks according and still give yourself credit for what you did achieve. 比如：你想用45天減肥30磅。 將這一目標劃分為每周減大約5磅。你可以創建一份日歷，每周實現了目標，就將這一周劃去。如果沒按周實現目標，那么可以調整到后面數周，這樣過去的成績仍會獲得認可。

2) Evaluate your desire and motivation.

認準所求和動力

People often think they know what they want. The good news is that if you set a goal and work hard, you are likely to achieve it. The bad news is that it might not really be what you want. 人們總是認為自己知道想要什么。好的方面是：如果你設定了一個目標，并且為之努力，你就可能實現。壞的方面是：這個目標也許不是你真正想要的。

Suppose you want to date a girl at the gym. You overheard her say that she likes men with large muscular arms. You set the goal of working extra everyday to achieve bigger than life biceps and triceps. You reach your goal after grueling hours of sweat and pain. In the meantime, she met a guy half the size as you, and who was available because he was not in the gym 12 hours a day. 假設你想和一位健身房的MM約會。你偷聽到這位MM說她喜歡手臂肌肉壯的男性。于是你設定了每天額外運動來獲得更大肌肉的目標。在不知流了多少汗、吃了多少苦后實現了目標。與此同時，她卻看上了比你小一半的男人，那個人有時間，因為(不像你)他不會一天12小時泡在健身房。

You reached your goal of large arms, but set the wrong goal of trying to get a date with a particular girl. Make sure you are really reaching for what you really want in life. You can achieve what you sought and still feel empty inside. 你是達到了讓手臂肌肉發達的目標，但是，對于爭取要和某個MM約會來說，這個目標設錯了。你一定要為生活中真正想要的東西努力。(因為不然的話)你可能會達到了追求的目標而仍感到內心空虛。

3) Find inspiration for accomplishing your goal.

找到激勵

The reason that personal trainers are so popular is that they can help you achieve things that alone you may not. It has nothing to do with your desire to achieve your goals; it is because we need inspiration to continue on our road to success. As humans, we can talk ourselves and make excuses why we do not achieve of goals everyday. Having someone that has walked down the same path and has reached the end is a great inspiration that can help motivate you to continue on your path everyday. They can inspire you to go beyond what you thought that you were capable and hold a hand out to you in order assist you on your way. 個人教練如此受歡迎的原因是他們能幫你實現單槍匹馬一個人實現不了的事情。這和你要實現它們的愿望無關;而是因為我們需要在通往成功的道路上不斷獲得激勵。人們常常會為不能實現目標找借口。如果有一個過來人，一個已經達到目標的人能每天幫助你朝目標不斷前進，這是一個很大的激勵。他們能激勵你超越自我，助你一臂之力。

4) Make a public commitment to accomplishing your goal.

把目標“說”出來

There is a power in stating our goal to others. It is a public commitment that you will achieve what you have stated that you will. It takes it out of your head and puts it out into the world. This creates a sense of responsibility on our part because we do not wish to disappoint others. It should be in the form of a definitive statement. Instead of “I am trying to reduce my waist down two sizes,” try instead “I will lose two waist sizes in the next two weeks.” This sends the message of a definitive rather than a wish. There is little room for doubt in a definitive statement. 把你的目標告訴別人，這就帶來一股力量。因為告訴別人就是一種公眾承諾，表示你將實現你的話。這樣就把目標從你的腦子放到現實世界里。這會讓人們產生一種責任感，因為他們不愿意讓別人失望。告訴別人你的目標要用確定性的語氣。不要說“我要試試把腰圍減兩個尺碼”，要說“我要在兩周后把我的腰圍減兩個尺碼”。這就表示一種決心，而不是僅僅一種愿望。表示了決心，就沒有猶疑的余地了。

5) Seek out support.

獲取支持。

People are social creatures that do better in groups than they do alone. People try to lose weight for years find greater success in a peer group trying to lose weight than they do alone. Find others with similar goals or try to join an already established support group. This can inspire and push you along when you begin to doubt ourselves. 人是社會動物。一起做某件事比一個人做要容易。那些想減肥的人和其他有同樣目標的人一起比獨自行動取得更好的效果。找到和你有類似目標的人，或者加入一個現成的組織。這可以在你自我懷疑的時候激勵你、敦促你。

6) Think thoughts conducive to success.

作有益的思考

There is only one constant in the universe and that is change. People are often resistant to change. Their resistance is often fueled by fear. This can be the fear of failure or maybe even fear of the unknown. You must face that fear and tell yourself everyday that change is good and change is what is needed to achieve what you want out of life. Self-talk in front of a mirror daily can help you achieve this. Remember to keep your talk positive. Instead of saying, “I will try not to be afraid of that new Pilates class because it looks hard.” Say instead “I will enjoy the Pilates class and get the rock hard abs I have always wanted.” This shift in thought can create wonders in your life. 宇宙中唯一不變的就是變化。人們常會對變化抵制。這樣的抵制往往來源于恐懼：對失敗的恐懼甚至是對未知的恐懼。你必須面對恐懼，并每天提醒自己變化是好的，變化是你要實現目標所必需的。每天對著鏡子自言自語能幫助你克服恐懼。記住要對自己講積極的話。不要說 “我會試著不去害怕普拉提課因為它看起來太難了”，而要說“我要去享受普拉提來獲得我孜孜以求的堅硬腹肌”。思想上的轉變能給生活帶來奇跡。

7) Keep a success journal.

寫“功勞簿”

Earlier I mentioned keeping a calendar to mark your successes. A step beyond this is a success journal. In it, you can write down your achievements and successes. You can include pictures or whatever else is inspiring to you. This success journal is not only a testament that you achieved what you told others you would, but it also provides an instrument in which you can look back to when you are achieving new goals to help inspire you. It is a message to yourself that you can achieve anything you set you mind to and the journal is proof of it. 前面提到了用日歷來記錄成功。進一步的做法是做一本“功勞簿”。 在里面，你可以寫下取得的各種成就。你可以附上照片，或者任何能激勵你的東西。它不僅是個人成就的證明，而且當你想要實現其它目標時能給你激勵。這本功勞簿會給你一個信息，即你只要用心什么都可能實現。功勞簿就是證明。

8) Keep before you, at all times, the benefits of attaining your goal

不要忘記目標

Sometimes we can be so caught up in the process of achieving a goal that we can forget what the goal is. When you set out on a trip, you may have a map. On that map are two important items, where you started, and where you are going. Create your own map of your goal. Keep it where you can see it daily so that you do not forget where you are going or forget how far you have come. 有時我們會太過于專注實現目標的過程，而忘記了目標是什么。如果你出行，你也許會有張地圖。在地圖上有兩樣重要的東西：出發點和目的地。為自己的目標制作一張地圖，放在一個每天都能看到的地方，這樣你就不會忘記你要去往何處，或者，走過了多少路。