Deciding to make big changes to your diet or exercise routine sounds great in December when you’re looking ahead to January. But then the new year comes, and that rush of excitement and motivation you had in the beginning wanes. That’s natural and normal — absolutely no shame here. But, if you’re in that mid-February slump, we have some expert-backed ideas about how to shake it off and take those good vibes into tackling your goals for the rest of the year.
拥抱嘶嘶声
无论您准备多大的变革，“新年都可以带来新的兴奋，观点和精力。但是，所有这些“新”都会减少，因此您必须绝对准备改变。”Haley Perlus，博士，运动和表现心理学专家。现在是重新评估目标并问自己是否需要转移的最佳时机。Perlus建议设定决议，即您在情感上与积极联系。如果您发现自己说自己“应该”做某事，那么您正在创造一个负面的含义，可以使您失望。您如何重新评估自己的目标，以专注于自己真正采取的目标？这种转变使您想实现它们。
重新评估您的习惯
有时，即使是最好的计划也可能会出错。For example, says Perlus, if you planned to go to the gym every day after work, but you missed half the days because things pop up (you’re too busy, work runs long, you’d rather head to the couch), then that might not be the最适合你的时间。即使有最佳意图，您也可能正在努力反对自己。它会更好地适应您的早晨例行活动吗？或者，也许每天的锻炼对您来说太多了，您会感到更大的成就感将该目标降低到一周中的三天？
重新考虑您的锻炼
It might not just be the timing, but the entire exercise that’s bringing you down. For instance, do you hate to run, but you resolved to run five days a week? Or, are you a beginner who chose a really tough boot camp? If you’re miserable in your workout, you won’t want to do it. “Everyone has individual differences and limitations, and not every exercise is suitable for every individual,” says Perlus. Focus on activities you love. Finding the最适合您的锻炼might take some exploration. So try a barre or cycling class. Give indoor rock climbing a try. Maybe pickleball is your thing. Give yourself time to figure that out.
PRIORITIZE SLEEP
如果有一件事你今晚做你的目标, it’s get some sleep. “Lack of quality sleep leads to feeling run down and unmotivated.更好的睡眠导致更好的锻炼和更好的整体健康和能量水平。” Perlus说。您的目标应该建立在睡眠基础上。（您需要另一个提醒吗？“找到一种方法来改善您的睡眠习惯，它也可以改善您正在努力的其他所有方法，”她说。）
给自己一只手
即使您没有看到量表反映体重减轻，也不意味着您不做正确的事情，应该放弃它们。万博彩票下载安卓狗万体育买球也许您现在吃得更加一致，开始吃饭蛋白质和纤维包装的零食，午餐后散步10分钟，或者现在一个月前您无法做任何事情时，可以连续进行5次俯卧撑。这些都是获胜的变化，即使您没有减肥，也会使您的健康受益。
计划您的下一个目标
It’s tough to find motivation in one goal for the entire year, so continue to change things up — big or small. Maybe the next couple of weeks you challenge yourself to add an extra serving of veggies at dinner. Maybe now that you’ve mastered speed walks around your neighborhood, you sign up for a speed walking race. If you need help goal setting,follow the SMART rule.（Smart是特定，可衡量，可实现，现实和时间表的目标的首字母缩写。）Perlus说，设定分辨率的最佳位置恰好低于您当前的能力或常规。“设定太容易的决议是无聊的。设定太困难的决议会引入焦虑和自我怀疑，甚至在您开始之前。” Perlus说。现在，追求它。
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