1. Motivation and Goal Setting

　　动力和目标设定

　　When it comes to living a healthy and confident life, real goal achievement involves much more than good intentions. For example, it is not enough to know you want to eat differently or that you want to lose weight. Motivation can be defined as an impulse to channel energy and action toward a specific goal. This means, 1) you have to know what you want and be passionate about it, and, 2) you have to know how to set a goal. Goal setting is a powerful skill to learn because you give yourself a specific direction and you give your energy a precise focus. 要过上健康自信的生活，仅有好的意愿是不行的。例如，光知道你想改变饮食或减肥是不够的。所谓动力就是引导你为一个目标投入精力和行动的冲动。这就是说，1）你得知道自己想要什么，并对此有激情；2）你得知道如何设定目标。设定目标是一种需要学习的重要技巧，因为你得给自己一个明确的方向，为你的精力找一个精确的焦点。

　　设定了目标，却总是管不住自己、行动不了？其实关键不是管住自己，而是要兑现自己和目标之间的承诺。

　　2. Manage Agreements

　　管理“协定”

　　In business management circles, there is a saying that you cannot manage people you can only manage agreements. Indeed, great leaders are compassionate and attempt to understand the feelings of their employees, but they do not try to manage other people's emotions and personalities. Instead, great leaders get great results from their people by managing agreements. This is also true for self-motivation. Learn to make adult, respectful decisions about the direction you are moving toward. Make specific agreements about your responsibility and commitment to precise actions. Then ask yourself, "Can I count on myself to follow through with this commitment, with 100-percent compliance? Can I count on myself for that?" If the answer is "Yes" then you have an agreement. Now, as you move forward and encounter inner resistance or emotional obstacles, you can manage your agreements without becoming trapped in sticky emotions. Agreements maintain motivation and action. 企业管理界中有一个说法：你管不了人，只能管理协定。的确，伟大的领导有亲和力，想要了解员工的感受，可是他们不会去管理人们的情绪和个性。相反，他们通过管理协定来从手下那里获得极好的结果。对于自我激励来说也是一样。学会就你前进的方向做出成熟的、尊重自己的决定。对每一个行为都制定出责任和投入上的明确约定。然后问自己：“我能指望自己对这个承诺有始有终，100%的遵守吗？我能做到吗？”如果答案是肯定的，那么你就制定了一个协定。之后，当你前进的时候遇到内部阻力或情绪障碍，你就能管理这些协定而不会困在情绪当中。协定能维护动力和行为。