【推荐1】The Goals That Guide Us

Whether we're on the long trip of a mid-life career or the walk to the bedroom to finally organize that closet, it can be hard to gather up the motivation to make that first step.    1    Here are some ways you can take to start moving toward achieving your goals.

·Put your goals in writing.

Writing down goals prevents you from leaving your goals vague. Be specific. Use action verbs.    2    Specify completion dates. Also record what your reward will be for achieving the goal. Make a contract with yourself, and then read it each morning and night. This will help you to be more committed to your goal as each day passes.

·Learn what you need to learn.

If information or skill is keeping you from achieving your goals, determine ways to fill in the gaps, and build this into your action plan.    3    Think about how much time and effort will be required, and ask yourself whether you are really willing and able to do what is necessary. It is better to adjust your goals or your timetable than to proceed with a plan that is unrealistic.

·    4    

Find someone, a coworker or a friend, with whom you share a common goal. Get someone to go to the gym with you, or to quit smoking with you, or to share healthy meals with you. A partner can help you stay committed and motivated. Look for role models, people who have already achieved the goals you seek to reach.    5    Find how they got to where they are, and incorporate（使并入）what you learn into your plan.

【推荐2】Staying fit is not just for your body.     1     Brain fitness is about keeping the mind sharp and preventing or battling cognitive (认知的) disease. You have the ability to promote healthy brain development in various ways. No matter when you start, following some simple practices can aid in mental health.

Learn a new skill. Research has shown that learning a new skill can improve brain functions.     2     Furthermore, new skills, particularly the more complex skills, engage the brain comprehensively instead of in small parts.

Expand your social circle. Try to make new friends in locations where you currently don't have any.     3     But doing so in many different ways could raise the benefits. Join more groups. Make new friends. However you can. engage more people for a greater amount of time. Simply put. higher levels of social interaction relate to lower risks of poor mental health.

    4     Studies have shown that walking 45 minutes a day created positive brain activity. This brain activity helps the neurons (神经元) of the brain survive. Scientists believe it's related to the flow of additional oxygen during the exercise. Further studies have shown executive level skills like planning and scheduling arc also improved by the walking program.

Choose healthy foods. Choosing more healthy options can help your brain as well as your body. Attempt to minimize the foods that have higher concentrations of fats and partially vegetable oils.     5