【生活方式】浪费了半天如何补救 · Morgan Venn
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【生活方式】浪费了半天如何补救 · Morgan Venn | 9:28 |
| P2 | 【生活方式】浪费了半天如何补救 · Morgan Venn | 9:28 |
P1 · 【生活方式】浪费了半天如何补救 · Morgan Venn p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Wake up at 6am, Pilates, healthy breakfast. | 早上6点醒来,普拉提,健康早餐 |
| 0:03 | In reality, some days don't look like that. | 现实生活中,有些日子看起来不是这样的. |
| 0:05 | So if you feel like you've wasted pretty much your entire day, | 如果你觉得你浪费了一整天 |
| 0:08 | here's how we're going to save a half-wasted day. | 我们如何节省一个半个浪费的一天。 |
| 0:10 | It's currently 2.08pm. | 目前为下午2.08时. |
| 0:13 | This is my boyfriend's phone. | 这是我男朋友的手机 |
| 0:15 | That's a cute picture of us, which is sweet. | 我们的照片很可爱,很甜美 |
| 0:17 | So I've pretty much wasted most of today so far. | 今天我浪费了大部分时间 |
| 0:21 | I was honestly tempted to just say like, | 我真心想说 |
| 0:23 | okay, forget it. | 好吧,算了,别管了。 |
展开字幕全文（185 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Wake up at 6am, Pilates, healthy breakfast. | 早上6点醒来,普拉提,健康早餐 |
| 2 | In reality, some days don't look like that. | 现实生活中,有些日子看起来不是这样的. |
| 3 | So if you feel like you've wasted pretty much your entire day, | 如果你觉得你浪费了一整天 |
| 4 | here's how we're going to save a half-wasted day. | 我们如何节省一个半个浪费的一天。 |
| 5 | It's currently 2.08pm. | 目前为下午2.08时. |
| 6 | This is my boyfriend's phone. | 这是我男朋友的手机 |
| 7 | That's a cute picture of us, which is sweet. | 我们的照片很可爱,很甜美 |
| 8 | So I've pretty much wasted most of today so far. | 今天我浪费了大部分时间 |
| 9 | I was honestly tempted to just say like, | 我真心想说 |
| 10 | okay, forget it. | 好吧,算了,别管了。 |
| 11 | I'll just restart tomorrow and have a productive day tomorrow. | 我明天就重新开始 明天就有一个有成果的一天 |
| 12 | I don't want to be that person who just gives up on herself. | 我不想成为那个自负的人 |
| 13 | So I'll share with you all the things | 所以我会跟你分享一切 |
| 14 | that I do when I need to save my day and actually be productive again. | 当我需要拯救我的日子, 并且实际上再次生产。 |
| 15 | So the first thing that can help if you're like me and you're already judging yourself a little | 所以,第一件事可以帮助 如果你像我, 你已经判断自己一点点 |
| 16 | bit for wasting the whole day is doing some self-care, in this case, skincare. | 白白浪费了一整天 做了一些自我护理, 在这种情况下,皮肤护理。 |
| 17 | I already | 我已经知道了 |
| 18 | took a shower, so either take a shower, splash your face with water, and I think you have to | 冲个澡 要么冲个澡 用水泼你的脸 我觉得你必须 |
| 19 | give yourself some grace because I feel like that's where we get stuck. | 给自己一些恩典 因为我觉得这就是我们被困的地方 |
| 20 | We think that motivation only | 我们认为只有动机 |
| 21 | counts if it happens at 6am. | 如果在早上6点发生 算数 |
| 22 | So instead of beating yourself up, pour some self-love back into yourself | 所以,与其打自己, 倒一些自我爱回你自己 |
| 23 | before you get your day restarted. | 在您重新激活您的日子之前 。 |
| 24 | Doing skincare, makeup, clean clothes, none of it is about looking | 做护肤,化妆, 干净的衣服, 这一切都不是看 |
| 25 | perfect. | 完美无缺 |
| 26 | It's about changing the signal you're sending to yourself. | 而是改变你发给自己的信号 |
| 27 | Like, okay, we're not going | 像,好吧,我们不去 |
| 28 | to rot today. | 今天腐烂。 |
| 29 | We are coming back to life slowly but surely. | 我们要慢慢地复活,但肯定的。 |
| 30 | And I feel like when I look good, | 我觉得当我看起来好, |
| 31 | I do good, and that is enough of a shift to get control of the rest of my day again. | 我做得很好,这已经足够轮班 来控制我的余生了 |
| 32 | It's honestly just a tiny little mental shift that makes the rest of the day feel so much more | 老实说,这只是一个小小的精神转变, 使剩下的一天感觉如此多 |
| 33 | possible. | 也许吧 |
| 34 | And let me know if this is just me in the comments, but I definitely feel way more | 让我知道,如果这只是我的评论, 但我肯定感觉更多 |
| 35 | productive after doing some skincare and makeup for some reason. | 在做一些皮肤护理 和化妆 出于某种原因。 |
| 36 | Next thing is I personally feel | 接下来我个人觉得 |
| 37 | like I can't start with the biggest task first, so I need a tiny little win, something physical, | 就像我不能先从最大的任务开始, 所以我需要一点小小的胜利, 一些物理的, |
| 38 | something visible. | 显眼的东西。 |
| 39 | And an amazing tip I learned about is the two-minute rule, where if something | 我学到一个惊人的提示 是两分钟的规则, 如果有什么 |
| 40 | takes two minutes or less, just do it immediately rather than adding it to your to-do list. | 只需两分钟或不到两分钟,就立刻行动,而不是把它添加到您的待办事宜列表中. |
| 41 | So for | 这么说吧 |
| 42 | me, that was putting away clean dishes from the dishwasher, putting in the dirty ones, | 我,那是把干净的盘子 从洗碗机,放进脏的, |
| 43 | and quickly taking out the trash. | 并迅速清除垃圾。 |
| 44 | And because I always forget to drink enough water when I'm | 因为我总是忘记喝足够的水 当我是 |
| 45 | rotting, I chugged as much water as I could and then refilled up my glass to have while doing some | 腐烂的时候,我灌了尽可能多的水 然后把杯子重新灌满 |
| 46 | other work. | 其他工作,请检查url=值 (帮助). |
| 47 | And while you can definitely still be productive while sitting in your casual comfy PJs | 当你坐在舒适的睡衣上时 肯定还能有所作为 |
| 48 | or clothes doing work in your laptop, I decided to get some real clothes on because it just kind of | 或衣服在你的笔记本电脑工作, 我决定得到一些真正的衣服 因为它只是那种 |
| 49 | wakes me up a little bit more. | 更唤醒我. |
| 50 | Side note, I definitely need to organize my closet, but that | 副笔记,我一定要整理我的衣柜,但... |
| 51 | is a task for another day. | 这是另一天的任务。 |
| 52 | One thing you can do while you're trying to have a more productive day | 有一件事你可以做 当你试图有一个更有成效的一天 |
| 53 | is use the Eisenhower Matrix, where you split up your tasks into what is urgent, important, and | 使用艾森豪威尔矩阵,在那里,你将你的任务分成紧迫的,重要的,和 |
| 54 | that way you can prioritize your tasks more efficiently. | 这样你就能更有效地安排你的任务 |
| 55 | Like for me, I'm not going to waste | 对我来说,我不会浪费的 |
| 56 | time on my closet today because it's not really that urgent. | 今天在衣柜上的时间,因为 并不是那么紧迫。 |
| 57 | Another tip that really helps is give | 另一个真正有帮助的提示是给 |
| 58 | yourself little rewards after doing a task. | 做一个工作后,你没有什么回报。 |
| 59 | So for example, those quick small things I just did, | 例如,我刚刚做的那些小事 |
| 60 | I reward myself with a little Diet Coke. | 我用点健怡可乐奖励自己 |
| 61 | I really have to do some work, but before I talk about all | 我真的需要做一些工作, 但之前,我谈论所有 |
| 62 | the tips I have for being really productive and getting it just laid out and done, I need to run | 我对真正有成果的提示 和刚刚铺设和完成, 我需要运行 |
| 63 | and go get some groceries to make pasta for like a, I guess, late lunch, early dinner because I had | 去买些东西做意大利面吧 大概是午餐晚饭早饭 |
| 64 | a big breakfast. | 一个大早餐。 |
| 65 | Literally, imagine me, I'm just sitting on the couch watching Netflix eating a | 从字面上说,想象我,我只是坐在沙发上 看着Netflix吃一个 |
| 66 | big breakfast and I was just so lazy. | 大早餐,我只是这么懒。 |
| 67 | So I'm going to quickly run some errands, which will also make | 所以,我要去快速 运行一些任务,这也将使 |
| 68 | me feel more accomplished with my day. | 我感到更 完成了我的一天。 |
| 69 | And I feel like for me at least, the best thing to do whenever | 我觉得我至少喜欢自己 每次做最好的事 |
| 70 | I want to feel more productive is just get out of my house, whether that's going on a walk or running | 我想觉得更有生产力 就是离开我的房子 不管是散步还是跑步 |
| 71 | some errands, because then it just puts my headspace in a literally new environment and | 做点事,因为那会让我的头部空间 进入全新的环境 |
| 72 | it kind of wakes me up a little. | 有点把我吵醒了 |
| 73 | And after I run some errands, I have my notes here on tips you can | 等我办了点事,我这里有你的笔记 |
| 74 | use to get everything done. | 用来完成一切 |
| 75 | My trusty little planner that I got from like the Dollar Tree, love it. | 我的忠实小计划师 我从像美元树,喜欢它。 |
| 76 | So let's quickly run to either Trader Joe's or Ralph's, I can't decide yet, and get some ingredients. | 因此,让我们快速跑到 无论是贸易商乔或拉尔夫的, 我无法决定, 并得到一些成分。 |
| 77 | I'm going to be making this amazing recipe that my friend showed me. | 我要制作我的朋友给我看的神奇配方 |
| 78 | It's scallop, sounds gross but | 这是扇贝,听起来很恶心,但是... |
| 79 | trust me, scallops, anchovies, and a pasta sauce. | 相信我 扇贝 cho鱼 还有意大利面酱 |
| 80 | It makes it like creamy, savory kind of tomato sauce | 它使它像奶油, 美味的番茄酱 |
| 81 | without like any dairy unless you want to like sprinkle it with parmesan. | 除非你想把乳制品 撒在马甲上 |
| 82 | But it is so good | 但这是那么好 |
| 83 | because eating healthy will definitely make you feel a lot more accomplished too in your day. | 因为吃健康的东西 肯定会让你在白天感觉更完美 |
| 84 | And we could use those carbs and the protein. | 我们可以用那些碳化物和蛋白质。 |
| 85 | And since this is part of my celery juice queen era | 由于这是我芹菜汁女王时代的一部分 |
| 86 | series, I'll also break down like nutrition information when I'm making that recipe. | 系列,我也会像营养信息一样破解 当我做这个食谱。 |
| 87 | But first, let's run errands, let's do some work, and then we can cook. | 但是,首先,让我们跑腿, 让我们做一些工作, 然后我们可以做饭。 |
| 88 | So for organizing and getting work done, we're going to do the one three five rule where you | 所以,为了安排和完成工作, 我们要做一个三五规则 你在那里 |
| 89 | write down one big task you want to get done, three medium ones, and five small ones. | 写一个你想要完成的大任务,三个中任务,五个小任务。 |
| 90 | And this | 还有这个 |
| 91 | helps me because instead of getting overwhelmed thinking about all the things I need to have | 帮助我,因为 而不是变得不堪重负 思考我需要的一切 |
| 92 | completed by the end of the week, it allows me to focus on just these things for the day. | 在周末完成,它允许我 专注于这些事情的一天。 |
| 93 | And if I | 狦и |
| 94 | feel accomplished with these tasks and I have more bandwidth, then I end up adding more to my plate. | 感觉完成了这些任务, 我有更多的带宽, 然后,我最后增加了我的盘。 |
| 95 | But first, I just focus on the one three five. | 但首先,我只专注于一三五。 |
| 96 | So one tip I have is to set a timer on your phone | 所以,我有一个提示是 设置一个计时器 在你的手机 |
| 97 | just to start and also break it down into smaller segments. | 并把它分成较小的片段 |
| 98 | So I'm going to start with a 10 minute | 所以我要从10分钟开始 |
| 99 | timer, set a timer for 10 minutes, 10 minutes starting now. | 定时器 定时器 10分钟 开始 |
| 100 | And for me, I'm going to be editing | 对我来说,我要编辑 |
| 101 | a brand video. | 一个品牌视频。 |
| 102 | So I'm going to break it down into 10 minutes of cutting clips, 10 minutes of adding | 所以我要把它分为10分钟的剪辑片段 10分钟的添加片段 |
| 103 | audio or music. | 音频或音乐。 |
| 104 | And obviously, if the task takes longer than 10 minutes, you can go back to it. | 显然,如果任务需要超过10分钟,你可以回到它。 |
| 105 | But I personally like to switch up what I'm doing because it gives me a bit more stimulation and I | 但我个人喜欢转换我在做什么 因为它给了我更多的刺激,我 |
| 106 | don't get, I guess, overwhelmingly bored or like frustrated with what I'm doing and give up on it. | 不要,我猜, 压倒性的无聊 或喜欢沮丧 我在做什么,放弃它。 |
| 107 | And it really helps to visually write them out in a checklist form so that when you're done with | 它真的帮助视觉 写出它们 一个核对表表格 这样当你完成 |
| 108 | that task, you can have the satisfaction of checking it off. | 任务,你可以满足 检查下来。 |
| 109 | This is for dinner. | 这是晚餐用的 |
| 110 | We're doing | 我们做 |
| 111 | tomato paste, shallots, a ton of shallots. | 番茄酱、洋葱、一吨洋葱 |
| 112 | I got avocados as well. | 我还有鳄梨 |
| 113 | Pasta. | 面条。 |
| 114 | Very, very nice. | 非常非常不错 |
| 115 | And these make it like savory and so good. | 和这些使它像 美味和如此好。 |
| 116 | So I'm really excited for this pasta. | 所以,我真的很兴奋 这意大利面。 |
| 117 | I'm cooking | 我在做饭 |
| 118 | these right now. | 这些现在。 |
| 119 | These are lamb, just lamb, just lamb chops, lamb chops, and he's going to cook | 这是羊肉,只是羊肉, 只是羊排,羊肉,他要去做饭 |
| 120 | lamb chops. | 羊排(原变种). |
| 121 | And as I mentioned before, it's good to do a cycle of task reward, task reward, | 正如我之前提到过的, 做一个任务奖励,任务奖励的循环是好的, |
| 122 | because the idea is that habits stick better when they feel immediately satisfying. | 因为这个想法是,习惯在他们感到立即满足时会更好。 |
| 123 | In the book, | 在书中, |
| 124 | Atomic Habits, James Clear explains that humans are wired to repeat behaviors that feel rewarding, | 原子哈比特人,詹姆斯·克勒尔解释道,人类有线于重复那些感到有回报的行为, |
| 125 | which is why we tend to doom scroll and skip a workout. | 这就是为什么我们倾向于毁灭 卷轴和跳过一个锻炼。 |
| 126 | The trick is to make any motivating task | 诀窍是使任何激励任务 |
| 127 | feel rewarding right away. | 感觉马上就有回报了 |
| 128 | And as I mentioned, this is part of my celery juice queen series, | 正如我所提到的,这是我芹菜汁皇后系列的一部分, |
| 129 | where I'm all about getting more motivated and feeling better about myself before the summer. | 在那里,我得到了更多的动力 和感觉好一些 在夏天之前。 |
| 130 | This is one of the recipes that feels really good and is completely homemade sauce. | 这是其中一种配方 感觉非常好 完全是自制酱汁。 |
| 131 | So the | 所以说 |
| 132 | recipe is down in the description. | 食谱在描述中下降。 |
| 133 | And while food shouldn't always be a reward because that can give | 虽然食物不应该永远是回报 因为这样可以给 |
| 134 | you an interesting relationship with it, let's be so honest. | 你和它的关系很好玩, 老实说 |
| 135 | It feels so good to have a comforting | 感觉好舒服啊 |
| 136 | meal after a long day of work. | 工作一天后吃饭 |
| 137 | And the next thing is when you're taking breaks, don't take fake | 接下来是当你休息的时候,不要假装 |
| 138 | breaks. | 休息时间。 |
| 139 | A fake break is when you stop working, but you keep overstimulating your brain with | 假的休息是当你停止工作, 但你一直过度刺激你的大脑 |
| 140 | scrolling, checking messages, comparing yourself. | 滚动 检查信件 比较自己 |
| 141 | A real break is giving your attention a reset such | 真正的休息是让你的注意力重设 |
| 142 | as walking outside, stretching, making some tea, just simply breathing for two minutes. | 仅仅呼吸两分钟 |
| 143 | Basically | 基本上是这样 |
| 144 | look away from screens and allow your brain to kind of reconfigure itself. | 远离屏幕的视线 让你的大脑重新配置自己 |
| 145 | Okay, so today was | 好吧,今天是这样 |
| 146 | definitely not perfect. | 绝对不是完美的。 |
| 147 | It started slow, it was a little messy in the morning, but I'm actually | 开始很慢,早上有点乱,但我其实 |
| 148 | proud of myself for not letting the late start to the day kind of ruin my entire headspace. | 我为自己没有让晚到的开始 毁掉我整个头部而自豪 |
| 149 | And I | 还有我 |
| 150 | let the first half of your day, or I guess this is even a metaphor for life, don't let the first | 让你的上半日, 或者我想这甚至是一个比喻生命, 不要让第一个 |
| 151 | half of something dictate how you finish it. | 一半的事情决定了你如何完成它。 |
| 152 | So I didn't let it decide the rest of the day for me. | 所以我不让它决定 剩下的一天对我来说。 |
| 153 | And I think the most important thing is getting your life together, whatever that looks like. | 我认为最重要的是让你的生活融为一体 不管是什么样子 |
| 154 | It doesn't have to be this like instant huge transformation. | 不必像瞬间的巨大转变那样 |
| 155 | Sometimes it's just making your | 有时它只是让你 |
| 156 | bed at 2 p.m. | 下午2时睡觉 |
| 157 | Sometimes it's remembering to even brush your teeth. | 有时甚至记得刷牙 |
| 158 | I know anytime I've been going | и笵–Ωи常 |
| 159 | through something emotionally, the first thing I forget to do is my hygiene. | 我忘记的第一件事是卫生 |
| 160 | So I think wherever | 所以我想无论在哪里 |
| 161 | you are right now in your wanting to feel better about yourself journey, or maybe just feeling less | 你现在想对自己的旅程感觉好点 或者只是感觉少点 |
| 162 | stuck in your day, don't be so hard on yourself. | 被困在你的时代, 不要对自己这么苛刻。 |
| 163 | Because I know I can be hard on myself too, | 因为我知道我也可以对自己硬起来, |
| 164 | so we both have that in common if you struggle with that. | 所以,我们都有一个共同点 如果你与它挣扎。 |
| 165 | But it's really, I'm trying to remind | 但我想提醒你们 |
| 166 | myself constantly that not everything in life has to be butterflies and rainbows. | 我经常说 生活中不是每件事都得是蝴蝶和彩虹 |
| 167 | And the last tip | 最后一点 |
| 168 | that I have and what I'm going to be doing this evening is because I want to get a better start | 我今晚会做什么 因为我想有一个更好的开始 |
| 169 | I'm going to lay out my schedule hour by hour. | 我要按时计时 |
| 170 | So here's an example of how you can use time blocking | 举个例子 如何利用时间阻隔 |
| 171 | to better organize your schedule and kind of keep yourself more on track with what you need to do | 更好地安排你的日程安排 并让你自己 更加正确 你需要做什么 |
| 172 | that day. | 那个日子 |
| 173 | But of course you can leave some flexibility, which is why for me at least I | 但是,当然,你可以留下一些灵活性, 这就是为什么我至少 |
| 174 | mark out breaks and also more of a time frame for when I want to get things done with one or two | 记下休息时间 还要记下我想用一个或两个时间 |
| 175 | non-negotiables at this time I'm doing this. | 这时候我可没得商量了 |
| 176 | So instead of just saying like, oh I want to work | 而不是说,哦,我想工作 |
| 177 | tomorrow or I want to be doing more of this, I'm actually organizing it and scheduling it for | 明天或者我想做更多的事情, 我实际上组织它和安排它为 |
| 178 | myself. | 我个人 |
| 179 | But thank you so much for watching this entire video. | 不过谢谢你看这整个录像 |
| 180 | I hope I've motivated you or at | 我希望我激励你或... |
| 181 | least made you feel better if you did waste a full day even. | 哪怕你浪费了一整天 也不会让你感觉好点 |
| 182 | Comment down below what you think you're | 下评论你认为你是什么 |
| 183 | going to do today to reset even if it's just something small. | 今天要重新设置 即使只是一些小东西 |
| 184 | Don't forget to like and | 别忘了喜欢和 |
| 185 | subscribe and I will see you in the next video. | 订阅,我会看到你 在下一个视频。 |
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P2 · 【生活方式】浪费了半天如何补救 · Morgan Venn p02 无字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Wake up at 6 a.m., pilates, healthy breakfast. | 早上六点起床, 平面,健康早餐。 |
| 0:03 | In reality, some days don't look like that. | 现实生活中,有些日子看起来不是这样的. |
| 0:05 | So if you feel like you've wasted pretty much your entire day, | 如果你觉得你浪费了一整天 |
| 0:08 | here's how we're gonna save a half-wasted day. | 这就是我们如何节省一个 半浪费的一天。 |
| 0:10 | It's currently 2.08 p.m. | 目前为下午2时08分. |
| 0:13 | This is my boyfriend's phone. | 这是我男朋友的手机 |
| 0:14 | That's a cute picture of us, which is sweet. | 我们的照片很可爱,很甜美 |
| 0:17 | So I've pretty much wasted most of today so far. | 今天我浪费了大部分时间 |
| 0:20 | I was honestly tempted to just say like, | 我真心想说 |
| 0:23 | okay, forget it, I'll just restart tomorrow | 好吧,算了,我明天再来 |
展开字幕全文（238 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Wake up at 6 a.m., pilates, healthy breakfast. | 早上六点起床, 平面,健康早餐。 |
| 2 | In reality, some days don't look like that. | 现实生活中,有些日子看起来不是这样的. |
| 3 | So if you feel like you've wasted pretty much your entire day, | 如果你觉得你浪费了一整天 |
| 4 | here's how we're gonna save a half-wasted day. | 这就是我们如何节省一个 半浪费的一天。 |
| 5 | It's currently 2.08 p.m. | 目前为下午2时08分. |
| 6 | This is my boyfriend's phone. | 这是我男朋友的手机 |
| 7 | That's a cute picture of us, which is sweet. | 我们的照片很可爱,很甜美 |
| 8 | So I've pretty much wasted most of today so far. | 今天我浪费了大部分时间 |
| 9 | I was honestly tempted to just say like, | 我真心想说 |
| 10 | okay, forget it, I'll just restart tomorrow | 好吧,算了,我明天再来 |
| 11 | and have a productive day tomorrow. | 并有一个富有成效的一天明天。 |
| 12 | I don't wanna be that person | 我不想成为那个人 |
| 13 | who just gives up on herself. | 谁只是放弃自己。 |
| 14 | So I'll share with you all the things that I do | 所以我会和你们分享我所做的一切 |
| 15 | when I need to save my day and actually be productive again. | 当我需要拯救我的一天, 并且实际上再次生产。 |
| 16 | So the first thing that can help if you're like me | 所以,第一件事可以帮助 如果你像我一样 |
| 17 | and you're already judging yourself a little bit | 你已经在判断自己了 |
| 18 | for wasting the whole day is doing some self-care, | 因为浪费了一整天 做了一些自我照顾, |
| 19 | in this case, skincare. | 在这种情况下,护肤。 |
| 20 | I already took a shower, so either take a shower, | 我已经洗过澡了 所以要么去洗个澡 |
| 21 | splash your face with water, | 用水泼你的脸 |
| 22 | and I think you have to give yourself some grace | 我想你必须给自己一些恩典 |
| 23 | because I feel like that's where we get stuck. | 因为我觉得这就是我们被困的地方 |
| 24 | We think that motivation only counts if it happens at 6 a.m. | 我们认为,动机只有在早上6点发生才算重要。 |
| 25 | So instead of beating yourself up, | 因此,与其打自己, |
| 26 | pour some self-love back into yourself | 倒一些自我爱 回到你自己 |
| 27 | before you get your day restarted. | 在您重新激活您的日子之前 。 |
| 28 | Doing skincare, makeup, clean clothes, | 做护肤,化妆,干净的衣服, |
| 29 | none of it is about looking perfect. | 这一切都不是关于看起来完美。 |
| 30 | It's about changing the signal you're sending to yourself. | 而是改变你发给自己的信号 |
| 31 | Like, okay, we're not gonna rot today. | 我们今天不会腐烂的 |
| 32 | We are coming back to life slowly but surely. | 我们要慢慢地复活,但肯定的。 |
| 33 | And I feel like when I look good, I do good, | 我觉得当我看起来好,我做得很好, |
| 34 | and that is enough of a shift | 这已经足够转变了 |
| 35 | to get control of the rest of my day again. | 来控制我的余生 |
| 36 | It's honestly just a tiny little mental shift | 老实说,只是小小的精神转变 |
| 37 | that makes the rest of the day feel so much more possible. | 这让剩下的一天 感觉如此可能。 |
| 38 | And let me know if this is just me in the comments, | 如果评论中只有我一个人的话 就告诉我 |
| 39 | but I definitely feel way more productive | 但我肯定觉得更有成效 |
| 40 | after doing some skincare and makeup for some reason. | 做了一些皮肤护理和化妆 出于某种原因。 |
| 41 | Next thing is I personally feel like I can't start | 接下来,我个人感觉我不能开始 |
| 42 | with the biggest task first, so I need a tiny little win, | 首先要完成最大任务 所以我需要一点小小的胜利 |
| 43 | something physical, something visible. | 物理的 可见的 |
| 44 | And an amazing tip I learned about is the two-minute rule, | 我学到的一个惊人的提示 是两分钟的规则, |
| 45 | where if something takes two minutes or less, | 如果需要两分钟或更少的时间 |
| 46 | just do it immediately rather than adding it | 就马上做 而不是加进去 |
| 47 | to your to-do list. | 到您的待办事宜列表。 |
| 48 | So for me, that was putting away clean dishes | 对我来说,那是把干净的盘子拿走 |
| 49 | from the dishwasher, putting in the dirty ones, | 从洗碗机,放进脏的, |
| 50 | and quickly taking out the trash. | 并迅速清除垃圾。 |
| 51 | And because I always forget to drink enough water | 因为我总是忘记喝足够的水 |
| 52 | when I'm rotting, I chugged as much water as I could | 当我腐烂时,我尽量灌水 |
| 53 | and then refilled up my glass to have | 然后把我的杯子倒满 |
| 54 | while doing some other work. | 在做别的工作时 |
| 55 | And while you can definitely still be productive | 虽说你们还是能有所作为 |
| 56 | while sitting in your casual, comfy PJs or clothes | 坐在舒适的睡衣或衣服里 |
| 57 | doing work in your laptop, | 在你的笔记本电脑里工作 |
| 58 | I decided to get some real clothes on | 我决定穿上真衣服 |
| 59 | because it just kind of wakes me up a little bit more. | 因为它只是有点唤醒我 一点点。 |
| 60 | Side note, I definitely need to organize my closet, | 副纸条,我一定要整理我的衣柜, |
| 61 | but that is a task for another day. | 但这是另一天的任务 |
| 62 | One thing you can do while you're trying | 有件事你可以做 当你尝试 |
| 63 | to have a more productive day is use the Eisenhower Matrix, | 要有一个更有生产力的一天 是使用艾森豪威尔矩阵, |
| 64 | where you split up your tasks into what is urgent, | 在那里,你们分头行动, |
| 65 | important, and that way you can prioritize | 重要,可以优先排序 |
| 66 | your tasks more efficiently. | 您的任务效率更高。 |
| 67 | Like for me, I'm not gonna waste time on my closet today | 对我来说,我今天不会在衣柜上浪费时间 |
| 68 | because it's not really that urgent. | 因为它不是那么急。 |
| 69 | Another tip that really helps is give yourself | 另一个真正有帮助的小费 就是给你自己 |
| 70 | little rewards after doing a task. | 任务完成后回报很少。 |
| 71 | So for example, those quick small things I just did, | 例如,我刚刚做的那些小事 |
| 72 | I reward myself with a little Diet Coke. | 我用点健怡可乐奖励自己 |
| 73 | I really have to do some work, | 我真的必须做一些工作, |
| 74 | but before I talk about all the tips I have | 但是在我说出我所有的提示之前 |
| 75 | for being really productive | 以真正的生产力 |
| 76 | and getting it just laid out and done, | 并把它刚刚铺设和完成, |
| 77 | I need to run and go get some groceries to make pasta | 我要跑去买些东西做意大利面 |
| 78 | for like a, I guess, late lunch, early dinner | 喜欢一个,我猜, 晚午餐,早饭 |
| 79 | because I had a big breakfast. | 因为我有一个大早餐。 |
| 80 | Literally, imagine me, I'm just sitting on the couch | 从字面上说,想象一下,我只是坐在沙发上 |
| 81 | 看Netflix吃个大早餐 | |
| 82 | and I was just so lazy. | 我只是太懒了 |
| 83 | So I'm gonna quickly run some errands, | 所以我要马上去办点事 |
| 84 | which will also make me feel more accomplished with my day. | 这会让我更觉得 完成了我的一天。 |
| 85 | And I feel like for me at least, | 我至少觉得自己是 |
| 86 | the best thing to do whenever I want to feel more productive | 每当我想提高产量的时候 最好的选择 |
| 87 | is just get out of my house, | 就是离开我的房子 |
| 88 | whether that's going on a walk or running some errands, | 不管是散步还是跑腿 |
| 89 | because then it just puts my head space | 因为它只是让我的头空间 |
| 90 | in a literally new environment | 在全新的环境中 |
| 91 | and it kind of wakes me up a little. | 有点把我吵醒了 |
| 92 | And after I run some errands, | 我跑腿后,我又做了点事 |
| 93 | I have my notes here on tips you can use | 我这里有我的笔记 关于提示,你可以使用 |
| 94 | to get everything done. | 来完成一切 |
| 95 | My trusty little planner that I got from like the Dollar Tree. | 我的忠实小计划师,我得到了像美元树。 |
| 96 | Love it. | 喜欢它。 |
| 97 | So let's quickly run to either Trader Joe's or Ralph's, | 因此,让我们快速跑到 交易乔或拉尔夫, |
| 98 | I can't decide yet, and get some ingredients. | 我还不能决定, 和得到一些成分。 |
| 99 | I'm gonna be making this amazing recipe | 我会做这个惊人的食谱 |
| 100 | that my friend showed me. | 我朋友给我看的 |
| 101 | It's scallop, sounds gross, but trust me, | 是扇贝 听起来很恶心 但相信我 |
| 102 | scallops, anchovies, and a pasta sauce. | 扇贝 cho鱼 还有意大利面酱 |
| 103 | It makes it like creamy, savory kind of tomato sauce | 它使它像奶油, 美味的番茄酱 |
| 104 | without like any dairy, | 没有像任何乳制品, |
| 105 | unless you wanna like sprinkle it with Parmesan. | 除非你喜欢用帕梅桑来涂 |
| 106 | But it is so good because eating healthy | 但它是如此的好 因为吃健康 |
| 107 | will definitely make you feel a lot more accomplished too | 一定会让你感觉更成就 |
| 108 | in your day. | 在你的时代。 |
| 109 | And we could use those carbs and the protein. | 我们可以用那些碳化物和蛋白质。 |
| 110 | And since this is part of my celery juice queen era series, | 因为这是我芹菜汁女王时代系列的一部分 |
| 111 | I'll also break down like nutrition information | 我也会像营养信息一样崩溃 |
| 112 | when I'm making that recipe. | 当我做这个食谱。 |
| 113 | But first, let's run errands, let's do some work, | 但是,首先,让我们跑腿, 让我们做一些工作, |
| 114 | and then we can cook. | 然后我们可以做饭。 |
| 115 | So for organizing and getting work done, | 因此,为了组织和完成工作, |
| 116 | we're gonna do the one, three, five rule | 我们要做一个,三,五规则 |
| 117 | where you write down one big task you wanna get done, | 写下你想要完成的一件大事 |
| 118 | three medium ones and five small ones. | 三个中号,五个小号 |
| 119 | And this helps me because instead of getting overwhelmed | 这帮助了我,因为 而不是被压倒 |
| 120 | thinking about all the things I need to have completed | 想想我需要完成的一切 |
| 121 | by the end of the week, | 在周末的时候, |
| 122 | it allows me to focus on just these things for the day. | 它允许我今天只关注这些事情。 |
| 123 | And if I feel accomplished with these tasks | 如果我觉得完成了这些任务 |
| 124 | and I have more bandwidth, | 我有更多的带宽, |
| 125 | then I end up adding more to my plate. | 我最后会多加一点 |
| 126 | But first I just focus on the one, three, five. | 但首先,我只专注于 1,3,5。 |
| 127 | So one tip I have is to set a timer on your phone | 所以,我有一个提示是 设置一个计时器 在你的手机 |
| 128 | just to start and also break it down into smaller segments. | 并把它分成较小的片段 |
| 129 | So I'm gonna start with a 10 minute timer, | 所以我要从10分钟的计时器开始 |
| 130 | set a timer for 10 minutes. | 设置10分钟的计时器。 |
| 131 | 10 minutes starting now. | 十分钟开始 |
| 132 | And for me, I'm going to be editing a brand video. | 对我来说,我要去 编辑一个品牌视频。 |
| 133 | So I'm gonna break it down into 10 minutes | 所以我要把它分解成十分钟 |
| 134 | of cutting clips, 10 minutes of adding audio or music. | 剪辑片段, 10分钟增加音频或音乐。 |
| 135 | And obviously if the task takes longer than 10 minutes, | 显然如果任务需要超过10分钟 |
| 136 | you can go back to it. | 你可以回到过去。 |
| 137 | But I personally like to switch up what I'm doing | 但我个人喜欢改变我的工作 |
| 138 | because it gives me a bit more stimulation | 因为它给我更多的刺激 |
| 139 | and I don't get, I guess, overwhelmingly bored | 而我没有,我想, 压倒性的无聊 |
| 140 | or like frustrated with what I'm doing and give up on it. | 或喜欢沮丧 我在做什么,放弃它。 |
| 141 | And it really helps to visually write them out | 这真的有助于视觉写出来 |
| 142 | in a checklist form so that when you're done with that task, | 以核对表的形式 这样你完成任务后 |
| 143 | you can have the satisfaction of checking it off. | 你可以有满足 检查它关闭。 |
| 144 | This is for dinner. | 这是晚餐用的 |
| 145 | We're doing tomato paste, shallots, a ton of shallots. | 我们正在做番茄酱, 洋葱,一吨洋葱。 |
| 146 | I got avocados as well, pasta. | 我还有鳄梨,意大利面。 |
| 147 | Very, very nice. | 非常非常不错 |
| 148 | And these make it like savory and so good. | 和这些使它像 美味和如此好。 |
| 149 | So I'm really excited for this pasta. | 所以,我真的很兴奋 这意大利面。 |
| 150 | I'm gonna cook these right now. | 我现在就要煮这些 |
| 151 | These are lamb, just lamb. | 这是羊肉,只是羊肉。 |
| 152 | Just lamb. | 只是羊肉。 仅此而已。 |
| 153 | Just lamb chops. | 只是羊排而已,你觉得呢? |
| 154 | Lamb chops. | 羊排(原变种). |
| 155 | And he's gonna cook the lamb chops. | 他会煮羊排 |
| 156 | And as I mentioned before, | 正如我之前提到的, |
| 157 | it's good to do a cycle of task, reward, task, reward, | 做一个任务,奖励, 任务,奖励的循环, |
| 158 | because the idea is that habits stick better | 因为这个想法是 习惯更坚持 |
| 159 | when they feel immediately satisfying. | 当他们感到立即满足。 |
| 160 | In the book, Atomic Habits, | 在《原子哈比人》一书中 |
| 161 | James Clear解释说人类被窃听 | |
| 162 | to repeat behaviors that feel rewarding, | 重复那些有回报的行为, |
| 163 | which is why we tend to doom scroll and skip a workout. | 这就是为什么我们倾向于毁灭 卷轴和跳过一个锻炼。 |
| 164 | The trick is to make any motivating task | 诀窍是使任何激励任务 |
| 165 | feel rewarding right away. | 感觉马上就有回报了 |
| 166 | And as I mentioned, | 正如我所提到的, |
| 167 | this is part of my celery juice queen series | 这是我的芹菜汁皇后系列 |
| 168 | where I'm all about getting more motivated | 在那里,我只想得到更多的动力 |
| 169 | and feeling better about myself before the summer. | 夏天之前感觉好多了 |
| 170 | This is one of the recipes that feels really good | 这是其中一种 感觉非常好的食谱 |
| 171 | and is completely homemade sauce. | 完全是自制酱汁 |
| 172 | So the recipe is down in the description. | 因此,食谱在描述中下降。 |
| 173 | And while food shouldn't always be a reward | 虽然食物不应该永远是回报 |
| 174 | because that can give you an interesting relationship | 因为这可以给你一个有趣的关系 |
| 175 | with it, let's be so honest. | 老实说吧 |
| 176 | It feels so good to have a comforting meal | 吃顿舒服的饭真好吃 |
| 177 | after a long day of work. | 经过漫长的工作日。 |
| 178 | And the next thing is when you're taking breaks, | 接下来,当你休息的时候, |
| 179 | don't take fake breaks. | 别假装休息 |
| 180 | A fake break is when you stop working, | 假休息是当你停止工作, |
| 181 | but you keep overstimulating your brain | 但你总是过度刺激你的大脑 |
| 182 | with scrolling, checking messages, comparing yourself. | 用滚动、检查信件、比较自己。 |
| 183 | A real break is giving your attention a reset, | 一个真正的突破 是让你的注意力重置, |
| 184 | such as walking outside, stretching, making some tea, | 例如走出去 伸展 泡茶 |
| 185 | just simply breathing for two minutes. | 只需呼吸两分钟 |
| 186 | Basically look away from screens | 基本上远离屏幕 |
| 187 | and allow your brain to kind of reconfigure itself. | 让你的大脑重新配置自己 |
| 188 | Okay, so today was definitely not perfect. | 好吧,所以今天绝对不是完美的。 |
| 189 | It started slow, it was a little messy in the morning, | 开始很慢,早上有点乱 |
| 190 | but I'm actually proud of myself | 但我其实很骄傲 |
| 191 | for not letting the late start to the day | 因为没有让 晚开始到今天 |
| 192 | kind of ruin my entire head space. | 那种毁了我的整个头部空间。 |
| 193 | And I guess the reflecting part of this all | 我想这一切的反射部分 |
| 194 | is to not let the first half of your day, | 是不会让你的上半日, |
| 195 | or I guess this is even a metaphor for life, | 或者我猜这甚至是一个比喻生命, |
| 196 | don't let the first half of something | 不要让前半部分的东西 |
| 197 | dictate how you finish it. | 决定如何完成它。 |
| 198 | So I didn't let it decide the rest of the day for me. | 所以我不让它决定 剩下的一天对我来说。 |
| 199 | And I think the most important thing | 我觉得最重要的是 |
| 200 | is getting your life together, whatever that looks like. | 让你的生活融为一体 不管是什么样子 |
| 201 | It doesn't have to be this instant huge transformation. | 不必是这种瞬间的巨大转变. |
| 202 | Sometimes it's just making your bed at 2 p.m. | 有时它只是让你的床 在下午2点。 |
| 203 | Sometimes it's remembering to even brush your teeth. | 有时甚至记得刷牙 |
| 204 | I know anytime I've been going through something emotionally, | 我知道每当我经历 情感上的事情, |
| 205 | the first thing I forget to do is my hygiene. | 我忘记的第一件事是卫生 |
| 206 | So I think wherever you are right now | 所以我认为无论你现在在哪里 |
| 207 | in your wanting to feel better about your self journey, | 在你想要 感觉更好 关于你的自我旅程, |
| 208 | or maybe just feeling less stuck in your day, | 也许只是感觉 少卡在你的一天, |
| 209 | don't be so hard on yourself, | 别对自己那么苛刻 |
| 210 | because I know I can be hard on myself too. | 因为我知道我也会对自己硬起来 |
| 211 | So we both have that in common if you struggle with that. | 所以,我们都有共同点 如果你挣扎。 |
| 212 | But it's really, I'm trying to remind myself constantly | 但其实我一直想提醒自己 |
| 213 | that not everything in life | 并不是生命中的一切 |
| 214 | has to be butterflies and rainbows. | 必须是蝴蝶和彩虹。 |
| 215 | And the last tip that I have | 还有我最后的提示 |
| 216 | and what I'm gonna be doing this evening | 我今晚会做什么 |
| 217 | is because I wanna get a better start tomorrow, | 因为我明天想有个更好的开始 |
| 218 | I'm gonna lay out my schedule hour by hour. | 我会按时计时 |
| 219 | So here's an example of how you can use time blocking | 举个例子 如何利用时间阻隔 |
| 220 | to better organize your schedule | 更好地安排您的日程 |
| 221 | and kind of keep yourself more on track | 让你自己更上轨道 |
| 222 | with what you need to do that day. | 与你需要做的那一天。 |
| 223 | But of course, you can leave some flexibility, | 当然,你可以留点灵活性 |
| 224 | which is why for me at least I mark out breaks | 这就是为什么我至少标记出突破 |
| 225 | and also more of a timeframe | 以及更多时限 |
| 226 | for when I wanna get things done | 当我想把事情完成时 |
| 227 | with one or two non-negotiables at this time I'm doing this. | 和一两个不可谈判 此时我这样做。 |
| 228 | So instead of just saying like, | 而不是说, |
| 229 | oh, I wanna work out tomorrow | 哦,我想明天出来工作 |
| 230 | or I wanna be doing more of this, | 或者我想做更多的这一切, |
| 231 | I'm actually organizing it and scheduling it for myself. | 我其实是组织 和安排它自己。 |
| 232 | But thank you so much for watching this entire video. | 不过谢谢你看这整个录像 |
| 233 | I hope I've motivated you or at least made you feel better | 希望我激励过你 或者至少让你感觉好点 |
| 234 | if you did waste a full day even. | 如果你真的浪费了一整天甚至。 |
| 235 | Comment down below what you think you're gonna do today | 下注你认为你今天要做什么 |
| 236 | even if it's just something small. | 即使只是小东西 |
| 237 | Don't forget to like and subscribe | 不要忘记喜欢和订阅 |
| 238 | and I will see you in the next video. | 我会看到你在下一部视频。 |
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