【🎧每日 30 分钟英语播客】Control Your T
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【🎧每日 30 分钟英语播客】Control Your T | 28:55 |
| P2 | 【🎧每日 30 分钟英语播客】Control Your T | 28:55 |
P1 · 【🎧每日 30 分钟英语播客】Control Your Time, Control Your Life! 掌控时间，才能更好地掌控生活（双语） p01 双语 (P1)
【🎧每日 30 分钟英语播客】Control Your Time, Control Your Life! 掌控时间，才能更好地掌控生活（双语） p01 双语 (P1)
发布于 2026-10-08 · 时长 28:55字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Hi everyone, and welcome to our podcast. | 大家好 欢迎收看我们的播客 |
| 0:03 | My name is Anna. | 我的名字是安娜。 我的名字是安娜。 |
| 0:05 | Today, we are going to talk about time management. | 今天,我们将谈论时间管理。 |
| 0:08 | This is a very important topic. | 这是一个非常重要的议题。 |
| 0:11 | Many people feel they do not have enough time. | 许多人觉得他们没有足够的时间。 |
| 0:14 | They feel busy every day, but maybe the problem is not the time. | 他们每天都觉得很忙,但问题可能不是时机。 |
| 0:20 | Maybe the problem is how we use the time. | 也许问题在于我们如何利用时间 |
| 0:23 | I think it is possible to learn good habits. | 我认为学习好习惯是可能的。 |
| 0:26 | We can all get better at this. | 我们都能做得更好 |
| 0:28 | I am happy to talk about it today with my friend, Mark. | 我很高兴今天能和我的朋友马克谈谈 |
展开字幕全文（752 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hi everyone, and welcome to our podcast. | 大家好 欢迎收看我们的播客 |
| 2 | My name is Anna. | 我的名字是安娜。 我的名字是安娜。 |
| 3 | Today, we are going to talk about time management. | 今天,我们将谈论时间管理。 |
| 4 | This is a very important topic. | 这是一个非常重要的议题。 |
| 5 | Many people feel they do not have enough time. | 许多人觉得他们没有足够的时间。 |
| 6 | They feel busy every day, but maybe the problem is not the time. | 他们每天都觉得很忙,但问题可能不是时机。 |
| 7 | Maybe the problem is how we use the time. | 也许问题在于我们如何利用时间 |
| 8 | I think it is possible to learn good habits. | 我认为学习好习惯是可能的。 |
| 9 | We can all get better at this. | 我们都能做得更好 |
| 10 | I am happy to talk about it today with my friend, Mark. | 我很高兴今天能和我的朋友马克谈谈 |
| 11 | Mark, hello. | 马克,你好。 |
| 12 | How are you? | 你好吗? |
| 13 | Hello, Anna. | 哈罗,安娜。 |
| 14 | I am very happy to be here. | 我很高兴在这里。 |
| 15 | Thank you for that introduction. | 谢谢你的介绍。 |
| 16 | Yes, time management is a great topic. | 是的,时间管理是一个伟大的话题。 |
| 17 | I think about it a lot. | 我考虑了很多 |
| 18 | Every morning I wake up and I think, what do I need to do today? | 每天早上醒来,我想,我今天需要做什么? |
| 19 | Sometimes I have a long list, and sometimes I do not do everything on the list. | 有时我有一个长的清单,有时我不做清单上的一切。 |
| 20 | I feel bad about that. | 我觉得很糟 |
| 21 | But I am learning. | 但我在学习 |
| 22 | I think small changes can help a lot. | 我认为小改变可以帮助很多。 |
| 23 | I want to share some simple ideas today. | 我今天想谈谈一些简单的想法。 |
| 24 | I hope our listeners find them useful. | 我希望我们的听众会觉得他们有用 |
| 25 | Let us begin. | 让我们开始吧。 |
| 26 | Great. | 不错 |
| 27 | So, Mark, let us start with a basic question. | 因此,马克,让我们从一个基本问题开始。 |
| 28 | What is time management? | 时间管理是什么? |
| 29 | Can you explain it in simple words? | 你能简单解释一下吗? |
| 30 | I think some people hear this phrase and they feel confused. | 我想有些人听到这句话,他们感到困惑。 |
| 31 | It sounds very professional, | 听起来很专业 |
| 32 | but I think it is not so difficult to understand. | 但我觉得这不难理解 |
| 33 | Time management means we plan how to use our time. | 时间管理意味着我们计划如何利用我们的时间. |
| 34 | We decide what to do first and what to do later. | 我们先决定怎么做,然后再做。 |
| 35 | We try to use our time well. | 我们尽量利用我们的时间。 |
| 36 | Does that sound right to you, Mark? | 你听上去对吗,马克? |
| 37 | I think it is a simple idea, but it is not always easy to do in real life. | 我认为这是一个简单的想法,但现实生活中并不总是容易做到。 |
| 38 | Yes, Anna, I agree completely. | 是的,安娜,我完全同意这一点。 |
| 39 | Time management is simple to understand, but not always simple to do. | 时间管理简单易懂,但并不总是简单易行. |
| 40 | It means you are the boss of your time. | 意思是你是那个时代的老大 |
| 41 | You decide what is important. | 由你来决定什么是重要的 |
| 42 | You decide what to do now and what to do tomorrow. | 现在怎么办,明天怎么办? |
| 43 | For example, if I have a big project at work, | 例如,如果我有个大项目在工作 |
| 44 | I plan my time for it. | 我计划时间 |
| 45 | I do not wait until the last minute. | 我不等到最后一分钟。 |
| 46 | I start early. | 我开始早。 |
| 47 | This helps me feel less stressed. | 这让我觉得压力不大 |
| 48 | I think the key word is plan. | 我想关键词是计划 |
| 49 | If you have a plan, you feel more in control of your day, and that feels really good. | 如果你有一个计划,你会感觉 更多的控制你的一天, 感觉真的很好。 |
| 50 | I love that, being the boss of your time. | 我喜欢做你的老板 |
| 51 | That is a great way to say it. | 说得真好 |
| 52 | So, Mark, why do you think time management is important? | 那么,马克,你为什么认为时间管理很重要? |
| 53 | I think many people know they should manage their time better, but they do not start. | 我认为许多人知道,他们应该更好地管理时间,但他们并没有开始。 |
| 54 | They say, I will do it tomorrow, and then tomorrow comes and they say the same thing again. | 他们说,我会做到这一点,明天, 然后明天来,他们说同样的事情。 |
| 55 | It is a cycle. | 这是一个循环。 |
| 56 | I think we need a reason to change. | 我认为我们需要一个改变的理由。 |
| 57 | For me, the reason is stress. | 对我来说,原因是压力。 |
| 58 | When I do not manage my time, I feel very stressed, and stress is not good for health. | 如果我没有时间,我感到压力很大,压力不利于健康。 |
| 59 | What about you, Mark? | 那你呢,马克? |
| 60 | Why is it important to you? | 为什么对你很重要? |
| 61 | That is a really good point, Anna. | 说得好,安娜 |
| 62 | Stress is a big reason for me, too. | 压力也是我最大的原因 |
| 63 | When I do not plan my time, everything feels urgent. | 如果我没有安排好时间 一切都很紧急 |
| 64 | I feel like I am always running. | 我觉得我总是在跑步 |
| 65 | I never have time to rest. | 我从来没有时间休息。 |
| 66 | And then I feel tired and unhappy. | 然后我感到疲惫和不快乐。 |
| 67 | But when I manage my time well, I finish my work and I still have free time. | 但是,当我管理好我的时间, 我完成我的工作,我还有空闲的时间。 |
| 68 | Free time is so important. | 自由时间非常重要 |
| 69 | I can read a book, go for a walk, or spend time with my family. | 我可以读一本书,去散步,或者和我家人在一起 |
| 70 | Good time management gives you more life outside of work. | 良好的时间管理给你更多的工作之外的生活。 |
| 71 | It is not just about being productive. | 这不仅仅是生产。 |
| 72 | It is about being happy, too. | 这也是关于快乐。 |
| 73 | Yes, I totally agree. | 对,我完全同意 |
| 74 | Happy and productive. | 欢喜踊跃. |
| 75 | Let's talk about some common problems now. | 我们现在谈谈一些共同的问题。 |
| 76 | I think one big problem is that people do not know where their time goes. | 我认为一个大的问题是,人们不知道自己的时间会到哪里去。 |
| 77 | Have you ever had a busy day and then thought, | 你有没有想过今天会很忙 |
| 78 | What did I actually do today? | 我今天到底做了什麽? |
| 79 | I have that feeling sometimes. | 我有时有那种感觉 |
| 80 | I am busy all day, but I feel like I did not finish anything important. | 我一整天都很忙 但我觉得自己没有完成任何重要的事情 |
| 81 | I think the first step is to look at how we spend our time. | 我认为第一步是看我们如何花时间。 |
| 82 | We need to see our habits. | 我们需要看看我们的习惯。 |
| 83 | Sometimes we are surprised. | 有时我们很惊讶。 |
| 84 | We spend a lot of time on things that are not important. | 我们花很多时间处理不重要的事情。 |
| 85 | Do you agree, Mark? | 你同意吗,马克? |
| 86 | Oh yes, absolutely. | 当然 |
| 87 | I did an exercise once. | 我做过一次锻炼 |
| 88 | I wrote down everything I did for one whole day. | 我记下了我一整天所做的一切 |
| 89 | Every hour, I wrote a short note. | 我每个小时都会写个短条 |
| 90 | And at the end of the day, I looked at the list. | 最后我看了名单 |
| 91 | I was surprised. | 我很惊讶。 |
| 92 | I spent a lot of time checking my phone. | 我花了很多时间检查我的手机。 |
| 93 | Maybe two or three hours total. | 也许总共两三个小时 |
| 94 | That's a long time. | 那是很长一段时间。 |
| 95 | And I didn't even feel like I was wasting time. | 我甚至没觉得自己在浪费时间 |
| 96 | It just happened little by little. | 它只是一点点地发生。 |
| 97 | So I think awareness is the first step. | 所以我认为认识是第一步。 |
| 98 | You need to know your habits before you can change them. | 在改变习惯之前,你需要了解自己的习惯. |
| 99 | Try this exercise. | 试试这个 |
| 100 | It's very eye-opening and helpful. | 非常开眼助人. |
| 101 | That is a fantastic exercise, Mark, writing down your activities. | 马克,这是一次很棒的练习,写下你的活动。 |
| 102 | I think many people will be surprised when they try it. | 我认为很多人在尝试时会感到惊讶. |
| 103 | Okay, so now we know the problem. | 好了 现在我们知道了问题所在 |
| 104 | We do not always use our time well. | 我们并不总是很好地利用我们的时间。 |
| 105 | What can we do about it? | 我们该怎么办? |
| 106 | Let's talk about some simple strategies. | 我们来谈谈简单的策略 |
| 107 | One thing I do is make a to-do list every morning. | 我每天早上做一个待办事宜 |
| 108 | I write down three things I want to do that day. | 我记下了那天我想做的三件事 |
| 109 | Only three, not 20 things. | 只有三个,不是二十件事。 |
| 110 | Just three important things. | 只有三件重要的事 说吧 |
| 111 | This helps me focus. | 这帮助我集中精神。 |
| 112 | I don't feel overwhelmed. | 我不觉得不堪重负。 |
| 113 | And when I finish all three, I feel great. | 当我完成所有三个,我觉得很好。 |
| 114 | It's a small habit, but it makes a big difference. | 虽然习惯不大,但有较大差别. |
| 115 | Three things. | 三谛. |
| 116 | I like that idea, Anna. | 我喜欢这个想法,安娜。 |
| 117 | It's simple and realistic. | 简单而现实. |
| 118 | I also make lists, but sometimes my list is too long. | 我也做了列表,但有时我的列表太长。 |
| 119 | Then I feel stressed looking at it. | 然后我觉得看它很紧张 |
| 120 | So three things is a good limit. | 故三事为妙限. |
| 121 | I also try to do the most important thing first in the morning. | 我也试着在早上做最重要的事情。 |
| 122 | I call this eating the frog. | 我称之为吃青蛙。 |
| 123 | It sounds strange, I know. | 这听起来很奇怪,我知道。 |
| 124 | But it means you do the hardest or most important task first. | 但这意味着你首先要完成最艰巨或最重要的任务. |
| 125 | Before email, before social media, before everything. | 在电子邮件之前,在社交媒体之前,在一切之前。 |
| 126 | Then the rest of the day feels easier. | 那剩下的时间就更轻松了 |
| 127 | You already did the big thing. | 你已经做了一件大事 |
| 128 | The other tasks seem smaller after that. | 在此之后,其他任务似乎较小。 |
| 129 | Have you tried this, Anna? | 你试过吗,安娜? |
| 130 | Eating the frog. | 饮食青蛙. |
| 131 | I love that expression. | 我喜欢这个表情 |
| 132 | Yes, I have heard it before, and I think it is true. | 是的,我听说过它,我认为这是真的。 |
| 133 | When I do a hard task first, I feel so relieved. | 当我做一个艰难的任务, 我感到如此解脱。 |
| 134 | The whole day is better after that. | 之后一整天都比较好 |
| 135 | But sometimes it is hard to start with the hard thing. | 但有时很难从硬的东西开始。 |
| 136 | Our brain does not like hard things. | 我们的大脑不喜欢硬的东西。 |
| 137 | We want to do easy things first. | 我们想先做轻松的事 |
| 138 | It's natural. | 自然无碍. |
| 139 | So we need to be a little strict with ourselves. | 所以我们需要对自己严格一点。 |
| 140 | Maybe we say, no email until I finish my first task. | 也许我们说,没有电子邮件 直到我完成我的第一个任务。 |
| 141 | Or no coffee until I start the big project. | 或没有咖啡 直到我开始大项目。 |
| 142 | We use small rewards to help us. | 我们用小的奖励来帮助我们。 |
| 143 | Does that work for you, Mark? | 这对你有用吗,马克? |
| 144 | Yes, rewards really help. | 是的,奖励真的有帮助。 |
| 145 | I use them all the time. | 我总是使用它们。 |
| 146 | For example, I tell myself, after I write this report, I can have a cup of coffee and a short break. | 例如,我告诉自己,我写完这份报告后,可以喝杯咖啡和短暂休息. |
| 147 | The coffee becomes my reward. | 咖啡成了我的奖励 |
| 148 | It sounds small, but it really works for me. | 听起来很小,但对我来说真的有用 |
| 149 | Our brain likes rewards. | 我们的大脑喜欢奖励。 |
| 150 | It makes work feel more like a game. | 这让工作更像是游戏 |
| 151 | You finish a task, you get a reward. | 完成任务就得到奖励 |
| 152 | It's a simple system. | 这是一个简单的系统。 |
| 153 | I think the key is to make the reward something you really enjoy. | 我认为关键是让你真正享受的奖励 |
| 154 | And the reward should come right after the task. | 奖赏应该在任务完成后马上来 |
| 155 | Not much later. | 不多过. |
| 156 | Immediately after. | 紧接着 |
| 157 | That way your brain connects the reward with finishing the task. | 这样你的大脑就能把奖励和完成任务联系起来 |
| 158 | Rewards and tasks. | 奖励与任务. |
| 159 | I love this idea. | 我喜欢这个主意。 |
| 160 | Now let us talk about something else. | 现在让我们谈谈别的事 |
| 161 | Distractions. | 分散注意力。 |
| 162 | I think this is one of the biggest problems today. | 我认为这是今天最大的问题之一。 |
| 163 | We have so many distractions. | 我们有这么多的分心。 |
| 164 | Our phones, social media, messages, emails. | 我们的电话,社交媒体,信息,电子邮件。 |
| 165 | They never stop. | 他们从不停止。 |
| 166 | Every few minutes, | 每几分钟 |
| 167 | something wants our attention. | 有些东西需要我们注意 |
| 168 | And each distraction breaks our focus. | 每一次分散注意力都打破了我们的注意力 |
| 169 | Then it takes time to focus again after a distraction. | 然后,在分散注意力之后,需要时间再次集中注意力。 |
| 170 | Studies say it can take more than 20 minutes to fully focus again after a distraction. | 研究表明,在分散注意力后,需要20多分钟才能再次完全集中. |
| 171 | That is a lot of lost time in one day. | 一天内就失去了很多时间。 |
| 172 | Mark, how do you deal with distractions? | 马克,你如何处理分心? |
| 173 | Do you have any tips? | 你有小费吗? |
| 174 | Distractions are really difficult. | 分心真的很困难。 |
| 175 | I think the phone is the biggest one for most people, | 我觉得电话是大多数人最大的 |
| 176 | including me. | 包括我在内 |
| 177 | My solution is simple. | 我的解决办法很简单。 |
| 178 | I put my phone in another room when I need to work. | 当我需要工作的时候 我把手机放在另一个房间 |
| 179 | If I can't see it, I don't think about it as much. | 如是观想无量无边. |
| 180 | I also turn off notifications. | 我也把通知关了 |
| 181 | I don't need to know every time someone likes my photo or sends a message. | 我并不需要每次有人喜欢我的照片 或发送信息。 |
| 182 | I check my phone at specific times. | 我检查我的手机在特定的时间。 |
| 183 | For example, once in the morning and once in the afternoon. | 譬如一朝一夕. |
| 184 | This way I stay informed, but I'm not checking it all the time. | 这样我才能知道 但我不会一直查的 |
| 185 | It was hard at first, but now I feel much better and more focused during work time. | 一开始很困难,但现在我感觉在工作期间会更好,更专注. |
| 186 | Okay, let us now talk about planning. | 好吧,让我们现在谈谈规划。 |
| 187 | I think planning is the heart of time management. | 我认为规划是时间管理的核心. |
| 188 | If you have a good plan, you know what to do and when. | 如果你有一个好的计划, 你知道该怎么做和何时。 |
| 189 | You don't waste time deciding. | 你不浪费时间决定。 |
| 190 | You just follow the plan. | 你只是按照计划。 |
| 191 | I plan my week every Sunday evening. | 我计划每周日晚上 |
| 192 | I sit down with a cup of tea and I look at the next week. | 我坐着喝杯茶,看看下周。 |
| 193 | I write important things in my calendar. | 我在日历上写了重要的事 |
| 194 | Appointments, meetings, deadlines. | 预约、会议、截止日期。 |
| 195 | Then I also think about personal goals. | 然后我也考虑个人目标。 |
| 196 | Maybe I want to | 也许我想 |
| 197 | exercise three times this week. | 本周练习三次 |
| 198 | Or finish a book. | 或者完成一本书。 |
| 199 | I put these in the calendar too. | 我也把这些放在日历上 |
| 200 | Then, | 接下来 |
| 201 | Monday morning, I already know my week. | 星期一早上,我已经知道我的周。 |
| 202 | It feels good. | 感觉不错。 |
| 203 | Weekly planning is a great habit, Anna. | 周计划是一个很好的习惯,安娜。 |
| 204 | I do something similar. | 我做类似的事情。 |
| 205 | On Sunday or Monday morning, | 在星期天或星期一早上, |
| 206 | I look at my week. | 我看着我的周。 |
| 207 | I ask myself, what are the three most important things I need to do this week? | 我问自己,我这星期需要做的三项最重要的事情是什么? |
| 208 | Not for work only, but for life also. | 不仅是工作,还有生活 |
| 209 | Maybe one thing is work, | 也许有一件事是工作, |
| 210 | one thing is health, and one thing is family. | 有一件事是健康,还有一件事是家庭。 |
| 211 | I try to balance different areas of life. | 我试图平衡生活的不同领域。 |
| 212 | Because time management is not only about work, it's about your whole life. | 因为时间管理不仅仅是关于工作,而是关于你的整个生活. |
| 213 | If you only manage work time, you might forget your health or your relationships. | 如果你只管工作时间,你可能会忘记你的健康或关系。 |
| 214 | A good plan includes everything that's important to you as a person. | 一个好的计划 包括一切对人很重要的东西 |
| 215 | Balance is so important. | 平衡是如此重要。 |
| 216 | You're right, Mark. | 你说得对,马克。 |
| 217 | We should not only think about work. | 我们不应只考虑工作。 |
| 218 | We need time for everything. | 我们需要时间 |
| 219 | Work, family, health, hobbies, rest. | 工作,家庭,健康,爱好,休息. |
| 220 | I think rest is often forgotten. | 我认为休息经常被遗忘。 |
| 221 | Many people feel guilty when they rest. | 许多人休息时感到内疚. |
| 222 | They think, I should be doing something. | 他们认为我应该做点什么 |
| 223 | But rest is not lazy. | 但休息不是懒惰。 |
| 224 | Rest is necessary. | 休息是必须的。 |
| 225 | When you rest, your brain recovers. | 休息时,大脑会恢复. |
| 226 | You | 你们 |
| 227 | become more creative. | 变得更有创意。 |
| 228 | You make better decisions. | 你做更好的决定。 |
| 229 | You are more patient with people. | 你对人比较有耐心 |
| 230 | Without rest, everything gets harder. | 没有休息,一切都会更困难。 |
| 231 | So I tell people, plan your rest time too. | 所以我告诉大家 也安排你的休息时间 |
| 232 | Put it in your calendar. | 把它放在日历上 |
| 233 | Protect it like you protect a work meeting. | 保护它就像保护工作会议一样 |
| 234 | Rest is a meeting with | 休息是和我们见面 |
| 235 | yourself. | 你自己来 |
| 236 | A meeting with yourself. | 和你自己见面 |
| 237 | I love that, Anna. | 我喜欢,安娜。 |
| 238 | That is a beautiful way to think about it. | 这是一个美丽的方式来思考它。 |
| 239 | I used to feel guilty about taking breaks. | 我以前因为休息而感到内疚 |
| 240 | I thought working all the time meant I was | 我以为一直工作意味着我 |
| 241 | productive. | 生产。 |
| 242 | But actually, working without breaks makes you less productive over time. | 但实际上,没有休息的工作 让你在一段时间内生产力下降。 |
| 243 | You make more mistakes. | 你犯更多的错误。 |
| 244 | You feel tired. | 你感觉累了。 |
| 245 | Your ideas stop coming. | 你的想法不来了。 |
| 246 | Now I take short breaks every hour or so. | 现在我每小时休息一次 |
| 247 | I stand up, walk a little, drink some water, | 我站起来,走一点点,喝一些水, |
| 248 | just five or ten minutes. | 就五到十分钟 |
| 249 | And then I come back to work feeling more fresh. | 然后我回来工作 感觉更新鲜。 |
| 250 | These small breaks | 这些小休息 |
| 251 | actually help me do more work, not less. | 实际帮助我做更多的工作,而不是更少。 |
| 252 | So breaks are an investment in productivity. | 所以休息是对生产力的投资。 |
| 253 | An investment in productivity. | 对生产力的投资。 |
| 254 | Yes. | 对 |
| 255 | Short breaks are so helpful. | 短暂休息很有帮助 |
| 256 | Now I want to talk about a | 现在我想谈谈一个 |
| 257 | technique that many people use. | 很多人使用的技术。 |
| 258 | It's called the Pomodoro technique. | 名为波摩多罗法. |
| 259 | Have you heard of it, Mark? | 你听说过吗,马克? |
| 260 | It's a very popular method for managing time and staying focused. | 这是管理时间和保持专注的一种非常流行的方法. |
| 261 | The idea is simple. | 想法很简单。 |
| 262 | You work for | 你为我工作 |
| 263 | 25 minutes. | 25分钟 |
| 264 | Then you take a five minute break. | 那你休息五分钟 |
| 265 | Then you work for 25 minutes again. | 那你再工作25分钟 |
| 266 | After four | 四点之后 |
| 267 | rounds, you take a longer break. | 回合,你需要更长的休息时间。 |
| 268 | Maybe 15 or 30 minutes. | 也许15或30分钟。 |
| 269 | You use a timer. | 你用计时器。 |
| 270 | The word pomodoro | 波莫多罗这个词 |
| 271 | means tomato in Italian. | 意大利语意为番茄. |
| 272 | The person who invented it used a tomato-shaped kitchen timer. | 发明者使用番茄形的厨房计时器. |
| 273 | Isn't that | 对不对? |
| 274 | fun? | 好玩吗? |
| 275 | Yes, I know the Pomodoro technique. | 是的,我知道波莫多罗的技术。 |
| 276 | It is a great method. | 这是一个伟大的方法。 |
| 277 | I've used it many times. | 我用过很多次了 |
| 278 | The timer | 计时器 |
| 279 | really helps. | 真的很有帮助。 |
| 280 | When you have 25 minutes, you focus because the time is limited. | 25分钟后,由于时间有限,注意力集中. |
| 281 | You think, I only have | 你认为,我只有 |
| 282 | 25 minutes, so I must concentrate now. | 25分钟,所以我现在必须集中精力。 |
| 283 | And the break is also nice because you know it is coming. | 休息也不错,因为你知道它即将来临。 |
| 284 | You do not feel like you are working forever. | 你并不觉得你永远在工作 |
| 285 | You think, just 25 minutes, then I can rest. | 你觉得只有25分钟 我就可以休息了 |
| 286 | It makes hard work easier to start. | 这使得艰苦的工作更容易开始. |
| 287 | Many people find it hard to begin a task. | 许多人觉得很难开始一项任务. |
| 288 | But starting a | 但开始 |
| 289 | 25 minute session is not scary. | 25分钟的会议并不可怕。 |
| 290 | It's a small and manageable amount of time. | 这是一个小的,可管理的时间。 |
| 291 | Exactly. | 没错 |
| 292 | Starting is | 开始是 |
| 293 | often the hardest part. | 经常是最难的 |
| 294 | Once you start, it is easier to continue. | 一旦开始,就更容易继续。 |
| 295 | The Pomodoro helps you start. | 波摩多罗帮助你开始。 |
| 296 | Okay, let us talk about something that I find very interesting. | 好吧,让我们谈谈一些我觉得很有趣的事。 |
| 297 | The idea of time blocks. | 时间挡的想法. |
| 298 | This is when | 这是什么时候 |
| 299 | you plan your day in blocks of time. | 你计划你一天的时间。 |
| 300 | For example, from 9 to 11 is for deep work. | 例如,从9到11是为深层工作. |
| 301 | 11 to 12 is for | 11号到12号 |
| 302 | email and messages. | 电子邮件和信件。 |
| 303 | After lunch, maybe meetings. | 午饭后,也许开会。 |
| 304 | Then in the afternoon, creative work. | 然后在下午, 创造性的工作。 |
| 305 | Each part | 每部分 |
| 306 | of the day has a purpose. | 以白昼为目的。 |
| 307 | You do not mix everything together. | 你们不能把一切都混为一谈 |
| 308 | This way, your brain knows what kind of | 这样,你的大脑知道什么样的 |
| 309 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我们得去 | |
| 310 | It is more efficient. | 效率更高。 |
| 311 | Does this sound useful, Mark? | 这听起来有用吗,马克? |
| 312 | Do you use time blocks? | 你用时间块吗? |
| 313 | Yes, | 对 |
| 314 | time blocking is one of my favorite methods. | 时间阻断是我最喜欢的方法之一 |
| 315 | I really recommend it. | 我建议你这么做 |
| 316 | In the morning, my brain | 早上,我的大脑 |
| 317 | is fresh and I use that time for thinking and creating. | 是新鲜的,我利用那个时间来思考和创造。 |
| 318 | I never schedule meetings in the morning | 我从来没有安排上午的会议 |
| 319 | if I can help it. | 如果我能帮助它。 |
| 320 | Meetings take energy and time. | 会议需要精力和时间。 |
| 321 | I prefer mornings for my own work. | 我更喜欢早上做我自己的工作 |
| 322 | Then in the | 然后,在 |
| 323 | afternoon, I do easier tasks like emails and calls. | 下午,我做更容易的任务,比如电子邮件和电话。 |
| 324 | I match the task to my energy level. | 我的任务与我的能量水平相符 |
| 325 | When I have high energy, I do hard things. | 当我有高能量,我做艰难的事情。 |
| 326 | When I have low energy, I do easy things. | 当我有低能量, 我做容易的事情。 |
| 327 | I think this is called working with your natural rhythm and it makes a big difference in how much | 我认为这叫做工作 与你的自然节奏 它有很大的区别 |
| 328 | you can get done each day. | 你每天都可以完成这个任务 |
| 329 | Working with your natural rhythm. | 用你的自然节奏工作 |
| 330 | That is a great concept. | 这是一个伟大的概念。 |
| 331 | Not everyone is the same. | 不是每个人都一样 |
| 332 | Some people work best in the morning. | 有些人在早上工作得最好。 |
| 333 | Other people work better at night. | 其他人晚上工作得更好. |
| 334 | We are all different. | 我们都不同 |
| 335 | I think it is important to know yourself. | 我认为了解自己很重要。 |
| 336 | When do you feel most alert? | 你什么时候才会感到最警惕? |
| 337 | When | 何时 |
| 338 | do you feel most creative? | 你觉得最有创意吗? |
| 339 | Plan your hard tasks for those times. | 计划你那些时候的艰难任务 |
| 340 | Do easy tasks when you feel tired. | 当你感到疲倦时做轻松的工作。 |
| 341 | This is a very personal approach to time management. | 这是对时间管理非常个人化的方法。 |
| 342 | There is no one perfect system | 没有完美的系统 |
| 343 | for everyone. | 为每个人。 |
| 344 | The best system is the one that works for you. | 最好的系统是适合你的 |
| 345 | So you need to experiment a little. | 所以你需要做点实验 |
| 346 | Try different things and see what helps you personally. | 尝试不同的东西, 看看什么帮助你个人。 |
| 347 | I completely agree. | 我完全同意你的观点。 |
| 348 | Knowing yourself | 认识自己 |
| 349 | is really important. | 这很重要 |
| 350 | I am a morning person. | 我是一个早晨的人。 |
| 351 | I wake up early and feel great. | 我早起感觉很好 |
| 352 | By 8 o'clock in the | 到了8点 |
| 353 | evening, I am tired and I cannot focus well. | 晚上,我累了,我无法集中注意力。 |
| 354 | So I never try to do important work late at night. | 所以我从来没有尝试做重要的工作 深夜。 |
| 355 | I know it will not be my best work. | 我知道这不会是我最好的工作。 |
| 356 | But my sister is totally different. | 但我妹妹完全不一样 |
| 357 | She works best at midnight. | 她最擅长在午夜工作。 |
| 358 | She is very creative at night. | 晚上她很有创意 |
| 359 | We are all different. | 我们都不同 |
| 360 | So I always say, do not copy someone | 所以我总是说 不要抄袭别人 |
| 361 | else's schedule exactly. | 换句话说,就是日程安排 |
| 362 | Take ideas but adapt them to your own life and body. | 接受想法,但适应自己的生活和身体。 |
| 363 | What works for | 有何用处 |
| 364 | your friend might not work for you at all. | 你的朋友可能根本不为你工作 |
| 365 | That's okay. | 没关系 |
| 366 | Your sister sounds like me sometimes. | 你妹妹有时听起来像我 |
| 367 | I like working in the evening too. | 我也喜欢晚上工作 |
| 368 | Okay, let us talk about something very common. | 好吧,让我们谈谈一些非常常见的事情。 |
| 369 | The feeling of | 感觉 |
| 370 | being overwhelmed. | 无法承受 |
| 371 | I think many people have this feeling. | 我认为很多人都有这种感觉。 |
| 372 | You look at your to-do list and it is | 你看看你的待办事宜清单 |
| 373 | very long. | 非常长。 |
| 374 | You have so many things to do. | 你还有很多事要做 |
| 375 | And you don't know where to start. | 而不知从何起. |
| 376 | So you feel stuck. | 所以你觉得卡住了。 |
| 377 | You might even start to do nothing because everything feels too big. | 你甚至可能开始无所事事 因为一切感觉都太大了 |
| 378 | This is called being | 这叫做 |
| 379 | overwhelmed. | 无法承受 |
| 380 | Have you felt this way, Mark? | 你有这种感觉吗,马克? |
| 381 | I think most people have at some point. | 我认为大多数人有 在某些时候。 |
| 382 | It's a very | 这是一个非常 |
| 383 | uncomfortable feeling and it can stop you from doing anything at all. | 感觉很不舒服 它能阻止你做任何事 |
| 384 | Oh, I know that feeling | 哦,我知道那种感觉 |
| 385 | very well, Anna. | 非常好,安娜,你好吗? |
| 386 | It's terrible. | 这太可怕了。 |
| 387 | You feel paralyzed. | 你感到瘫痪。 |
| 388 | You can't move. | 动不得. |
| 389 | I think the best thing to do when | 我认为最好的办法,当 |
| 390 | you feel overwhelmed is to stop and breathe first. | 你感到不堪重负的是先停下来呼吸 |
| 391 | Do not panic. | 别慌 |
| 392 | Then take your big list and choose | 那就拿上你的大名单 选择 |
| 393 | just one task. | 只有一个任务 |
| 394 | Just one. | 只有一个 |
| 395 | The most important or the most urgent one. | 是最重要的还是最紧急的 |
| 396 | Forget the rest for now. | 别管其他的了 |
| 397 | Focus | 焦点 |
| 398 | only on that one task. | 只有一个任务 |
| 399 | Start it. | 开始 |
| 400 | When you finish it, choose another one. | 完成后再选一个. |
| 401 | Take it step by step. | 一步一步来. |
| 402 | The list will slowly get smaller. | 名单将慢慢缩小。 |
| 403 | And each time you finish a task, you feel a little better. | 每次你完成一个任务, 你感觉好一点。 |
| 404 | The feeling of progress is very powerful and motivating. | 进步的感觉非常强大和具有动力。 |
| 405 | One task at a time. | 一次一个任务 |
| 406 | Simple and | 简单和 |
| 407 | powerful. | 强势。 |
| 408 | I also want to talk about saying no. | 我也想谈谈拒绝的问题。 |
| 409 | I think this is very important for time management. | 我认为这对时间管理非常重要。 |
| 410 | Many people say yes to everything. | 很多人对一切说是的 |
| 411 | Someone asks for help, they say yes. | 有人求救 他们答应了 |
| 412 | Another meeting is added, | 又增加了一次会议, |
| 413 | they say yes. | 他们说是的。 |
| 414 | A new project arrives, they say yes. | 一个新的项目来了,他们说是的。 |
| 415 | And soon their calendar is completely full. | 他们的日历很快就满了 |
| 416 | There is no time for their own priorities. | 现在没有时间讨论它们自己的优先事项。 |
| 417 | Learning to say no is a skill. | 学会说不是一种技能。 |
| 418 | It is not rude | 这不是无礼 |
| 419 | to say no. | 说不。 |
| 420 | It is responsible. | 它有责任。 |
| 421 | When you say no to one thing, you say yes to your own time and | 当你对一件事说不, 你答应你自己的时间, |
| 422 | priorities. | * 优先事项。 |
| 423 | Mark, do you find it easy or difficult to say no? | 马克,你觉得说不容易或难吗? |
| 424 | Honestly, saying no is very difficult | 老实说,说不很困难 |
| 425 | for me. | 对我来说。 |
| 426 | I'm a people pleaser. | 我是一个人民取悦者。 |
| 427 | I like to help. | 我喜欢帮忙 |
| 428 | I don't want to disappoint anyone. | 我不想让任何人失望 |
| 429 | So I often say | 所以我经常说 |
| 430 | yes when I should say no. | 是的,当我应该说不。 |
| 431 | And then I'm stressed because I have too much to do. | 我压力很大 因为我有太多事要做 |
| 432 | I'm slowly getting better at this. | 我慢慢地好起来。 |
| 433 | One thing that helps me is to pause before answering. | 帮助我一件事是在回答之前暂停。 |
| 434 | When someone asks me something, I don't say yes immediately. | 当有人问我什么, 我不马上答应。 |
| 435 | I say, let me think about it | 我说,让我想想 |
| 436 | and check my schedule. | 检查我的日程安排 |
| 437 | This gives me time to decide honestly. | 这让我有时间诚实地决定 |
| 438 | Sometimes I can help, | 有时候我可以帮忙 |
| 439 | sometimes I cannot. | 有时我不能。 |
| 440 | And that's okay. | 这没关系。 |
| 441 | We can't do everything for everyone all the time. | 不能为一切众生作一切法. |
| 442 | It's not | 这不是 |
| 443 | Pausing before answering is a wonderful strategy. | 在回答前先暂停 是个很棒的策略 |
| 444 | I do that too now. | 我现在也这样做。 |
| 445 | It's okay to say, | 没关系, |
| 446 | I will check and let you know. | 我检查一下,再通知你 |
| 447 | You don't have to answer immediately. | 你不必马上回答 |
| 448 | Okay, let us talk about technology and time management. | 好吧,让我们谈谈技术和时间管理。 |
| 449 | We already talked about phones | 我们已经谈过电话的事了 |
| 450 | and distractions, but technology can also help us manage time better. | 但是技术也能帮助我们更好地管理时间。 |
| 451 | There are many apps and tools | 有很多应用程序和工具 |
| 452 | for this. | 这个 |
| 453 | Have you used any apps for time management, Mark? | 你用过什么应用来管理时间吗,马克? |
| 454 | I know there are apps for | 我知道有应用程序 |
| 455 | to-do lists, calendar apps, timer apps, and many others. | 待办列表,日历应用,计时器应用,以及其他许多. |
| 456 | Sometimes I think there are too many | 有时候我觉得有太多 |
| 457 | options and it can also be confusing. | 选项,也可能令人困惑。 |
| 458 | Do you use any specific apps that you like? | 你是否使用任何你喜欢的具体应用程序? |
| 459 | Yes, I use a few apps. | 是的,我用了一些应用程序。 |
| 460 | For my to-do list, I use a very simple app. | 对于我的待办事宜列表,我使用一个非常简单的应用程序. |
| 461 | I just write my tasks and check | 我只是写我的任务和检查 |
| 462 | them off when I finish. | 我吃完后就去 |
| 463 | The satisfying feeling of checking something off is real and motivating. | 检查某样东西的满足感是真实的和激励性的. |
| 464 | I also use a calendar app for all my appointments and plans. | 我还用日历程序来安排我的约会和计划 |
| 465 | I sync it with my phone and computer. | 我用手机和电脑同步 |
| 466 | For the Pomodoro technique, I use a simple timer app. | 对于Pomodoro技术,我使用一个简单的定时器应用. |
| 467 | Nothing fancy. | 没什么花样 |
| 468 | I think the key is not to use | 我想关键是不要用 |
| 469 | too many apps. | 太多的应用程序。 |
| 470 | Find one or two that work for you and stick with them. | 找到一两个为你工作,并坚持他们。 |
| 471 | Changing apps all the time | 经常更改应用程序 |
| 472 | is also a way to waste time. | 这也是浪费时间的方法。 |
| 473 | The tool is not the solution. | 工具不是解决办法。 |
| 474 | Your habits are the real solution. | 你的习惯才是真正的解决方法 |
| 475 | That is so true. | 没错 |
| 476 | The habit is more important than the tool. | 习惯比工具更重要. |
| 477 | You can have the best app in the world, | 你可以有世界上最好的应用程序, |
| 478 | but if your habits are bad, the app will not save you. | 但如果你的习惯不好 应用不会救你 |
| 479 | Okay, I want to ask you something personal, | 好吧 我想问你个人问题 |
| 480 | Mark. | 马克 |
| 481 | What was your biggest time management mistake? | 你最大的管理错误是什么? |
| 482 | Something you did before that you do | 你以前做过的事 |
| 483 | not do now? | 现在不行吗? |
| 484 | I will share mine too. | 我也会分享我的 |
| 485 | I think it is helpful to learn from mistakes. | 我认为从错误中吸取教训是有益的。 |
| 486 | We all make them. | 我们都做了。 |
| 487 | My biggest mistake was trying to do many things at the same time, what people call multitasking. | 我最大的错误是试图同时做许多事情, 人们称之为多任务。 |
| 488 | I thought I was saving time, but actually I was doing everything poorly and slowly. | 我以为我是在节省时间, 但实际上我所做的一切不好和缓慢。 |
| 489 | What about you? | 你怎么样? |
| 490 | Multitasking. | 多任务 |
| 491 | Yes, that was my mistake too. | 是的,这也是我的错误。 |
| 492 | I thought doing two things at once was efficient, | 我以为同时做两件事很有效率 |
| 493 | but our brains cannot really multitask. | 但我们的大脑不能真正多任务。 |
| 494 | We just switch quickly between tasks, | 我们只是快速地在任务之间转换, |
| 495 | and each switch costs time and mental energy, so we think we are saving time, but we are losing it. | 每个开关都要花费时间和精神能量 所以我们认为我们在节省时间 但我们正在失去时间 |
| 496 | My other big mistake was not having a morning routine. | 我的另一个大错误是没有早上的例行公事 |
| 497 | I used to wake up and immediately check | 我曾经醒来 立即检查 |
| 498 | my phone, emails, news, social media, and then I felt stressed before I even had breakfast. | 我手机、电子邮件、新闻、社交媒体 还没吃早餐就感到压力 |
| 499 | Now I have a calm morning routine first. | 现在,我有一个平静的早晨 常规第一。 |
| 500 | A little exercise, breakfast, some quiet time. | 锻炼一下 早餐 安静点 |
| 501 | Then I check my phone. | 然后我检查我的手机。 |
| 502 | My mornings are much better now. | 我的早晨现在好多了。 |
| 503 | Wake up earlier. | 早点起来 |
| 504 | Yes, even 10 or 15 minutes can help a lot. | 是的,甚至10或15分钟 都可以帮助很多。 |
| 505 | Now I want to talk about something called deadlines. | 现在我想谈谈所谓的最后期限。 |
| 506 | I think deadlines are very important | 我觉得截止日期很重要 |
| 507 | in time management. | 时间管理。 |
| 508 | A deadline is a date or time when something must be finished. | 截止日期是必须完成某事的日期或时间。 |
| 509 | Without a deadline, tasks can go on forever. | 没有期限,任务就可以永远继续下去。 |
| 510 | We keep working on something without finishing it, | 我们一直在做一些事情,没有完成它, |
| 511 | or we keep postponing it, but with a clear deadline, we work with more focus. | 或者我们继续推迟, 但有一个明确的最后期限, 我们的工作更加集中。 |
| 512 | We know, | 我们知道, |
| 513 | by Friday, this must be done, so we manage our time better during the week. | 在星期五之前,必须做到这一点,因此,我们在一周内更好地管理我们的时间。 |
| 514 | Mark, how do you use deadlines, and what do you do if a deadline feels scary or too close? | 马克,你如何使用最后期限, 如果最后期限感到恐怖或太近,你会怎么做? |
| 515 | Deadlines are very useful. | 最后期限非常有用。 |
| 516 | They create a little pressure, and sometimes that pressure is good. | 它们产生一点压力,有时压力是好的. |
| 517 | It helps us focus. | 它帮助我们集中精力。 |
| 518 | I always set deadlines for my tasks, even if no one gives me one. | 我总是为我的任务设定最后期限 即使没人给我一个 |
| 519 | For example, if I need to write a report and my boss says, do it when you can, | 例如,如果我需要写一份报告 我的老板说,当你可以的时候, |
| 520 | I still set a deadline for myself. | 我仍然为自己设定了最后期限。 |
| 521 | Maybe I say, I will finish this by Wednesday. | 也许我会说, 我会在星期三完成这个。 |
| 522 | Without that, | 没有这个 |
| 523 | I might wait and wait. | 我可能会等待和等待。 |
| 524 | If a deadline feels scary, I break the big task into small steps. | 如果一个最后期限感到可怕,我就把大任务分成小步骤. |
| 525 | Each step has its own small deadline. | 每一步都有自己的小期限. |
| 526 | Then the big deadline is not so scary. | 那么大的期限就没那么可怕了 |
| 527 | It's just a collection of small steps, and small steps are easy to take. | 仅集小步,小步易取. |
| 528 | Breaking a big task into small steps? | 把大任务分成小步骤? |
| 529 | I love this strategy. | 我喜欢这个策略 |
| 530 | It's called chunking, I think. | 我觉得这叫"块" |
| 531 | You take a large task and divide it into many small parts. | 你承担了一个大任务,把它分成许多小部分. |
| 532 | Each small part is easy to do, | 每一个小部分都容易做, |
| 533 | so you never feel overwhelmed. | 所以,你永远不会觉得不堪重负。 |
| 534 | You just do one small part, then another, then another, | 你只是做一个小部分, 然后另一个,然后另一个, |
| 535 | and before you know it, the big task is done. | 在你知道之前 任务就完成了 |
| 536 | I use this method for big projects at work. | 我在工作中用这种方法来做大项目. |
| 537 | I look at the whole project, and I think, what are all the steps to finish this? | 我看了整个项目,我想, 是什么步骤来完成这个? |
| 538 | Then I put each | 然后,我把每个 |
| 539 | step on my calendar with a deadline. | 在日历上加一个最后期限。 |
| 540 | The big project becomes a simple plan. | 大项目变成一个简单的计划. |
| 541 | It's a really | 这是真的 |
| 542 | effective way to deal with large tasks. | 处理大任务的有效方法。 |
| 543 | Yes, chunking is a fantastic strategy, | 是的,块是 一个伟大的策略, |
| 544 | and it also helps with procrastination. | 也帮助拖延。 |
| 545 | Procrastination means you delay doing things. | 拖延意味着你拖延做事 |
| 546 | You keep saying, I will do it later, I'll start tomorrow. | 你一直说,我会做它以后, 我明天开始。 |
| 547 | But tomorrow never comes. | 但明天永远不会到来。 |
| 548 | Often we procrastinate because the task seems too big or too hard. | 我们常常拖延,因为任务似乎太大或太难。 |
| 549 | But if you break it into | 但是,如果你打破它进入 |
| 550 | very small parts, it's not so hard. | 很小的部分,它不是那么难。 |
| 551 | You can start with just 5 minutes, just 5 minutes on the task. | 你可以从5分钟开始, 就5分钟的任务。 |
| 552 | Often you will continue after 5 minutes because you already started. | 通常你5分钟后会继续 因为你已经开始了 |
| 553 | Starting is the hardest part. | 开始是最难的 |
| 554 | Once you're working, the momentum carries you forward. | 一旦你工作了, 动力会推动你前进。 |
| 555 | So make the first step very, | 所以让第一步非常, |
| 556 | very small and easy to take. | 非常小而且容易带走。 |
| 557 | Procrastination, such a common problem. | 拖延,这样一个常见的问题。 |
| 558 | I think almost everyone | 我想几乎是每个人 |
| 559 | does it sometimes. | 有时候会 |
| 560 | I certainly do. | 当然 |
| 561 | One thing that helps me is to think about how I will feel | 有一件事可以帮助我 想想我会怎么想 |
| 562 | after I finish the task. | 在我完成任务后 |
| 563 | I imagine that feeling of relief and pride. | 我想象这种解脱和骄傲的感觉。 |
| 564 | And then I want that feeling. | 然后我要那种感觉 |
| 565 | So I start working to get that feeling. | 所以我开始努力去得到那种感觉。 |
| 566 | It's a way to motivate yourself with your imagination. | 用你的想象力来激励自己 |
| 567 | Another thing that helps me is to make my workspace nice. | 另一种帮助我的事情是 使我的工作空间好起来。 |
| 568 | If my desk is clean and | 如果我的桌子干净 |
| 569 | comfortable, I feel more motivated to sit down and work. | 我更愿意坐下来工作 |
| 570 | A messy desk makes me feel tired and | 一张烂桌子让我觉得很累 |
| 571 | unmotivated. | 无心. |
| 572 | So I tidy my desk before I start working. | 所以我在开始工作前整理桌子 |
| 573 | It makes a real difference. | 其能显实差别. |
| 574 | A clean workspace is so important, I agree. | 我同意干净的工作空间非常重要 |
| 575 | When everything around you is messy, your mind | 当你周围的一切乱七八糟的时候,你的脑子 |
| 576 | feels messy too. | 感觉很乱 |
| 577 | And when your workspace is clean and organized, your mind is clearer. | 当你的工作空间干净整齐的时候, 你的头脑会更清晰. |
| 578 | This is not just a feeling. | 这不仅仅是一种感觉。 |
| 579 | Some research shows that a clean environment helps with focus. | 一些研究表明,清洁的环境有助于集中注意力。 |
| 580 | I also like to have good lighting. | 我也喜欢有良好的照明。 |
| 581 | Natural light is the best. | 自然光为最胜. |
| 582 | I sit near a window when I can. | 我可以的时候就坐在窗边 |
| 583 | And I like to have a glass of water on my desk. | 我喜欢桌上有杯水 |
| 584 | Small things make a difference. | 小事有别. |
| 585 | Creating a good | 创造美好 |
| 586 | environment for work is part of time management. | 工作环境是时间管理的一部分。 |
| 587 | You're setting yourself up for success before you | 你在为自己的成功做准备 |
| 588 | even start the first task. | 甚至开始第一个任务。 |
| 589 | Setting yourself up for success. | 为自己的成功做好准备。 |
| 590 | I really like that phrase. | 我真的很喜欢这句话。 |
| 591 | Okay, we're getting close to the end of our conversation today. | 好了,我们今天就要结束谈话了 |
| 592 | I want to talk about one | 我想谈一个 |
| 593 | more thing. | 更多东西。 |
| 594 | The balance between being productive and enjoying life. | 兼顾生产与享受生活. |
| 595 | I think some people take time | 我觉得有些人需要时间 |
| 596 | management too seriously. | 管理太严肃了。 |
| 597 | They plan every minute. | 他们计划每分钟。 |
| 598 | They feel guilty if they are not doing something | 他们觉得内疚 如果他们不做一些事情 |
| 599 | useful. | 实用。 |
| 600 | But life is not only about being productive. | 但生活不仅仅是生产 |
| 601 | We need to laugh. | 我们需要笑。 |
| 602 | We need to enjoy small moments. | 我们需要享受小片刻。 |
| 603 | We need to be present with people we love. | 我们需要和我们爱的人在一起 |
| 604 | Good time management should give you more time for joy, | 良好的时间管理应该给你更多的时间 欢乐, |
| 605 | not make your life feel like a strict schedule. | 不是让你的生活感觉 像一个严格的日程安排。 |
| 606 | What do you think, Mark? | 你觉得怎么样,马克? |
| 607 | I completely agree, Anna. | 我完全同意,安娜。 |
| 608 | Time management is a tool, not a prison. | 时间管理是一种工具,而不是监狱. |
| 609 | The goal is more freedom, | 目标是更多的自由, |
| 610 | not more stress. | 别紧张 |
| 611 | If your time management system makes you feel anxious, something is wrong. | 如果你的时间管理系统让你感到焦虑, 事情是错的。 |
| 612 | Adjust it. | 调整它。 |
| 613 | Make it work for your life, not against it. | 让它为你的生命工作,而不是反对它。 |
| 614 | I also think rest and play are productive in | 我也觉得休息和玩耍是有用的 |
| 615 | their own way. | 他们自己的方式。 |
| 616 | When you rest, you come back stronger. | 当你休息的时候,你回来更强。 |
| 617 | When you play, you get new ideas. | 当你玩的时候,你会得到新的想法。 |
| 618 | When you spend time with loved ones, you feel happier and healthier. | 当你与亲人相处时,你会感觉更快乐更健康. |
| 619 | And happy, healthy people | 快乐健康的人 |
| 620 | are more productive. | 更有生产力。 |
| 621 | So, enjoying life is not a waste of time. | 所以,享受生活不是浪费时间。 |
| 622 | It is actually one of the most | 这其实是最厉害的 |
| 623 | important things you can do. | 重要的事情你可以做。 |
| 624 | Beautifully said, Mark. | 说得好,马克 |
| 625 | Time management is about living better, | 时间管理是要过上更好的生活 |
| 626 | not just working more. | 不只是工作多一点。 |
| 627 | Now, I would love to know, what is the one piece of advice you would give to | 现在,我很想知道, 什么是你给一个建议 |
| 628 | a total beginner? | 一个完全的初学者? |
| 629 | Someone who wants to start managing their time better, but does not know | 一个人谁想开始管理好 他们的时间,但不知道 |
| 630 | where to begin. | 从何而起. |
| 631 | There is so much information available. | 有这么多的信息。 |
| 632 | It can be confusing. | 可能会让人困惑 |
| 633 | If someone | 如果有人 |
| 634 | listens to this podcast and wants to change just one thing, what would you tell them? | 听听这个播客 想要改变一件事 你会告诉他们什么? |
| 635 | What is the | 这是什么 |
| 636 | most important first step? | 最重要的第一步吗? |
| 637 | I have my answer ready, but I want to hear yours first. | 我已经准备好答案了 但我想先听听你的答案 |
| 638 | What is the single | 单身是什么? |
| 639 | best advice you can give? | 你能给最好的建议吗? |
| 640 | My number one advice is this. | 我的头一个建议是这个。 |
| 641 | Start simple. | 开始简单。 |
| 642 | Do not try to change everything | 不要试图改变一切 |
| 643 | at once. | 马上 |
| 644 | Just do one thing. | 做一件事就好 做点什么 |
| 645 | My suggestion is to write three important tasks every morning before | 我建议每天早上写三份重要任务 |
| 646 | you start your day. | 你开始你的一天。 |
| 647 | Just three. | 就三个 |
| 648 | Not 20, not 10. | 不是20,不是10个。 |
| 649 | Three. | 三个 |
| 650 | Do those three things first before you get | 先做这三件事 |
| 651 | distracted. | 心烦意乱。 |
| 652 | At the end of the day, look at your list. | 临终时看榜. |
| 653 | Did you do all three? | 你都做了吗? |
| 654 | If yes, wonderful. | 狦琌 次 |
| 655 | If not, that's okay. | 如果不是,那没关系。 |
| 656 | Try again tomorrow. | 明天再试一次 |
| 657 | Do this every day for one month. | 每天做这个一个月。 |
| 658 | It will become a habit. | 这将成为一种习惯。 |
| 659 | And from this one small habit, other good habits will grow naturally. | 从这个小习惯中,其他好的习惯会自然生长. |
| 660 | Simple is always better when you are starting something new. | 简单总是更好的 当你开始新的东西。 |
| 661 | I love your advice, Mark. | 我喜欢你的建议,马克。 |
| 662 | Three | 三个 |
| 663 | tasks per morning, simple and powerful. | 每天早上的任务,简单而有力。 |
| 664 | My advice is very similar. | 我的建议很相似 |
| 665 | I would tell a beginner to just | 我会告诉初学者 |
| 666 | start. | 开始 |
| 667 | Do not wait for the perfect system or the perfect moment. | 不要等待完美的系统 或完美的时刻。 |
| 668 | Start now with something very small. | 先从很小的东西开始 |
| 669 | Maybe just write a to-do list today. | 也许只是写一个待办事宜清单今天。 |
| 670 | Maybe just turn off notifications for one hour. | 也许只需关闭一个小时的通知。 |
| 671 | Pick one small thing and try it today. | 挑个小东西来试一下 |
| 672 | Progress, not perfection. | 进步,不是完美。 |
| 673 | Even a tiny change is better than | 哪怕是小小的变化也比 |
| 674 | no change. | 无变动。 |
| 675 | And celebrate your small wins. | 并庆祝你的小胜利。 |
| 676 | If you finish your three tasks today, feel proud. | 如果你今天完成你三项任务,你感到骄傲。 |
| 677 | Tell | 告诉 |
| 678 | yourself, I did well today. | 今天我表现很好 |
| 679 | Positive feelings help you continue. | 积极的感情帮助你继续。 |
| 680 | Be kind to yourself on this journey. | 在旅途中要对自己好 |
| 681 | Yes, be kind to yourself. | 是的,对你自己好一点。 |
| 682 | That is so important. | 这很重要。 |
| 683 | We sometimes talk to ourselves very harshly. | 我们有时会很严厉地与自己交谈。 |
| 684 | We say, I am lazy. | 我们说,我懒惰。 |
| 685 | I have no discipline. | 我没有纪律 |
| 686 | I never finish anything. | 我从来没有完成任何事情。 |
| 687 | These thoughts are not helpful. | 这些想法没有帮助。 |
| 688 | They make us feel bad and unmotivated. | 它们让我们感到不祥和没有动机。 |
| 689 | Instead, try to be your own coach, not your own critic. | 相反,尝试做自己的教练,而不是自己的批评者. |
| 690 | Say, okay, today was not perfect, but I did something. | 说,好吧,今天不完美, 但我做了一些事情。 |
| 691 | Tomorrow I will try again. | 明天我会再试一次 |
| 692 | Progress | 进展 |
| 693 | is not always a straight line. | 并不总是一条直线。 |
| 694 | Some days are better than others. | 有些日子比别的日子好 |
| 695 | That is normal and human. | 这是正常和人性的。 |
| 696 | The key is to keep going, to try again. | 关键是继续前进,再试一次. |
| 697 | Each small step forward counts. | 每一步都算数 |
| 698 | And over time, | 随着时间的推移, |
| 699 | small steps add up to big changes in your life. | 细小的台阶加起来会改变你的生活 |
| 700 | Be your own coach, not your own critic. | 做你自己的教练,而不是你自己的批评家. |
| 701 | What a | 这算什么 |
| 702 | beautiful message. | 美丽的信息。 |
| 703 | I think that's a perfect way to end our conversation today. | 我想这是结束我们今天谈话的最好办法 |
| 704 | We talked about | 我们谈过了 |
| 705 | so many things. | 这么多事 |
| 706 | What time management is, why it is important, common problems like distractions | 管理时间是什么,为什么很重要, 常见的问题,如分心 |
| 707 | and procrastination, useful strategies like to-do lists, time blocks, morning routines, | 以及拖延, 有用的策略,如待办事宜列表, 时间块,早晨的例行公事, |
| 708 | and the Pomodoro technique. | 还有波莫多罗技术 |
| 709 | We talked about saying no, deadlines, and the importance of | 我们谈论说不,最后期限, 和重要性 |
| 710 | rest and balance. | 休息和平衡。 |
| 711 | I hope our listeners found all of this helpful. | 我希望我们的听众 发现所有这些帮助。 |
| 712 | Remember, you do not need to do | 记住,你不需要这么做 |
| 713 | everything at once. | 一时一切. |
| 714 | Just start with one small step. | 从一小步开始 |
| 715 | Mark, any final words before we say goodbye | 马克,在告别前 任何最后一句话 |
| 716 | today? | 今天吗? |
| 717 | Just a few final words. | 只说了几句话 |
| 718 | Thank you, Anna, for this wonderful conversation. | 谢谢你,安娜,这美妙的谈话。 |
| 719 | It was so enjoyable, | 它是如此的愉快, |
| 720 | and I learned things too, even from talking about what I already know. | 我也学到了一些东西, 甚至从谈论我已经知道。 |
| 721 | I want to say to everyone | 我想跟大家说 |
| 722 | listening, your time is valuable. | 听着,你的时间是宝贵的。 |
| 723 | It is the most precious thing you have. | 这是你最珍贵的东西 |
| 724 | You cannot get it back, | 你拿不回来的 |
| 725 | so use it with care and intention. | 所以要小心谨慎 |
| 726 | Plan your days. | 计划你的日子。 |
| 727 | Focus on what matters to you. | 专心于你所须. |
| 728 | Rest and | 休养和 |
| 729 | enjoy life. | 享受生活 享受生活 |
| 730 | Manage your time so that you can live a life you are happy with. | 管理好你的时间 让你过上你快乐的生活 |
| 731 | Start small, | 开始小一点 |
| 732 | be consistent, and be patient. | 坚持不懈 耐心点 |
| 733 | You can do this. | 你可以做到这一点。 |
| 734 | Thank you for listening to our podcast today. | 谢谢你今天收听我们的播客 |
| 735 | We hope to see you again very soon. | 我们希望很快能再次见到你。 |
| 736 | Thank you so much, Mark, and thank you to everyone who | 非常感谢,马克,谢谢大家 |
| 737 | listened today. | 今天听着 |
| 738 | We hope this conversation gave you some good ideas and maybe some inspiration | 我们希望这次谈话能给你一些好点子 也许能给你一些灵感 |
| 739 | to start making changes. | 开始修改。 |
| 740 | Time management is a journey. | 时间管理是一个旅程。 |
| 741 | It's not something you perfect in one | 这不是你完美的一件事 |
| 742 | day. | 日报. |
| 743 | It takes practice and patience, but every step you take is worth it. | 它需要练习和耐心, 但你的每一步都是值得的。 |
| 744 | Your future self will | 你未来的自我 |
| 745 | thank you. | 谢谢 |
| 746 | If you enjoyed this podcast, please share it with a friend. | 如果你喜欢这个播客 请和朋友分享 |
| 747 | Maybe someone you know | 或许你认识的人 |
| 748 | needs these ideas too. | 也需要这些想法。 |
| 749 | Take care of your time and take care of yourselves. | 照顾好你们的时间 照顾好你们自己 |
| 750 | Goodbye for now, | 再见,现在, |
| 751 | and see you in the next episode of our podcast. | 我们播客的下一集再见 |
| 752 | Bye-bye. | 再见 |
该视频共有字幕 752 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【🎧每日 30 分钟英语播客】Control Your Time, Control Your Life! 掌控时间，才能更好地掌控生活（双语） p02 英文 (P2)
【🎧每日 30 分钟英语播客】Control Your Time, Control Your Life! 掌控时间，才能更好地掌控生活（双语） p02 英文 (P2)
发布于 2026-10-08 · 时长 28:55字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Hi everyone, and welcome to our podcast. | 大家好 欢迎收看我们的播客 |
| 0:03 | My name is Anna. | 我的名字是安娜。 我的名字是安娜。 |
| 0:05 | Today, we are going to talk about time management. | 今天,我们将谈论时间管理。 |
| 0:08 | This is a very important topic. | 这是一个非常重要的议题。 |
| 0:11 | Many people feel they do not have enough time. | 许多人觉得他们没有足够的时间。 |
| 0:14 | They feel busy every day, but maybe the problem is not the time. | 他们每天都觉得很忙,但问题可能不是时机。 |
| 0:20 | Maybe the problem is how we use the time. | 也许问题在于我们如何利用时间 |
| 0:23 | I think it is possible to learn good habits. | 我认为学习好习惯是可能的。 |
| 0:26 | We can all get better at this. | 我们都能做得更好 |
| 0:28 | I am happy to talk about it today with my friend, Mark. | 我很高兴今天能和我的朋友马克谈谈 |
展开字幕全文（677 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hi everyone, and welcome to our podcast. | 大家好 欢迎收看我们的播客 |
| 2 | My name is Anna. | 我的名字是安娜。 我的名字是安娜。 |
| 3 | Today, we are going to talk about time management. | 今天,我们将谈论时间管理。 |
| 4 | This is a very important topic. | 这是一个非常重要的议题。 |
| 5 | Many people feel they do not have enough time. | 许多人觉得他们没有足够的时间。 |
| 6 | They feel busy every day, but maybe the problem is not the time. | 他们每天都觉得很忙,但问题可能不是时机。 |
| 7 | Maybe the problem is how we use the time. | 也许问题在于我们如何利用时间 |
| 8 | I think it is possible to learn good habits. | 我认为学习好习惯是可能的。 |
| 9 | We can all get better at this. | 我们都能做得更好 |
| 10 | I am happy to talk about it today with my friend, Mark. | 我很高兴今天能和我的朋友马克谈谈 |
| 11 | Mark, hello. | 马克,你好。 |
| 12 | How are you? | 你好吗? |
| 13 | Hello, Anna. | 哈罗,安娜。 |
| 14 | I am very happy to be here. | 我很高兴在这里。 |
| 15 | Thank you for that introduction. | 谢谢你的介绍。 |
| 16 | Yes, time management is a great topic. | 是的,时间管理是一个伟大的话题。 |
| 17 | I think about it a lot. | 我考虑了很多 |
| 18 | Every morning, I wake up and I think, what do I need to do today? | 每天早上,我醒来 我想,我今天需要做什么? |
| 19 | Sometimes I have a long list, and sometimes I do not do everything on the list. | 有时我有一个长的清单,有时我不做清单上的一切。 |
| 20 | I feel bad about that, but I am learning. | 我对此感到难过 但我在学习 |
| 21 | I think small changes can help a lot. | 我认为小改变可以帮助很多。 |
| 22 | I want to share some simple ideas today. | 我今天想谈谈一些简单的想法。 |
| 23 | I hope our listeners find them useful. | 我希望我们的听众会觉得他们有用 |
| 24 | Let us begin. | 让我们开始吧。 |
| 25 | Great. | 不错 |
| 26 | So, Mark, let us start with a basic question. | 因此,马克,让我们从一个基本问题开始。 |
| 27 | What is time management? | 时间管理是什么? |
| 28 | Can you explain it in simple words? | 你能简单解释一下吗? |
| 29 | I think some people hear this phrase and they feel confused. | 我想有些人听到这句话,他们感到困惑。 |
| 30 | It sounds very professional, but I think it is not so difficult to understand. | 听起来很专业,但是我觉得不难理解 |
| 31 | Time management means we plan how to use our time. | 时间管理意味着我们计划如何利用我们的时间. |
| 32 | We decide what to do first and what to do later. | 我们先决定怎么做,然后再做。 |
| 33 | We try to use our time well. | 我们尽量利用我们的时间。 |
| 34 | Does that sound right to you, Mark? | 你听上去对吗,马克? |
| 35 | I think it is a simple idea, but it is not always easy to do in real life. | 我认为这是一个简单的想法,但现实生活中并不总是容易做到。 |
| 36 | Yes, Anna, I agree completely. | 是的,安娜,我完全同意这一点。 |
| 37 | Time management is simple to understand, but not always simple to do. | 时间管理简单易懂,但并不总是简单易行. |
| 38 | It means you are the boss of your time. | 意思是你是那个时代的老大 |
| 39 | You decide what is important. | 由你来决定什么是重要的 |
| 40 | You decide what to do now and what to do tomorrow. | 现在怎么办,明天怎么办? |
| 41 | For example, if I have a big project at work, I plan my time for it. | 例如,如果我有一个大项目在工作, 我计划我的时间。 |
| 42 | I do not wait until the last minute. | 我不等到最后一分钟。 |
| 43 | I start early. | 我开始早。 |
| 44 | This helps me feel less stressed. | 这让我觉得压力不大 |
| 45 | I think the key word is plan. | 我想关键词是计划 |
| 46 | If you have a plan, you feel more in control of your day. | 如果你有计划,你会觉得 更控制你的一天。 |
| 47 | And that feels really good. | 感觉真好 |
| 48 | I love that. | 我喜欢 |
| 49 | Being the boss of your time. | 做你那个时代的老大 |
| 50 | That is a great way to say it. | 说得真好 |
| 51 | So, Mark, why do you think time management is important? | 那么,马克,你为什么认为时间管理很重要? |
| 52 | I think many people know they should manage their time better, but they do not start. | 我认为许多人知道,他们应该更好地管理时间,但他们并没有开始。 |
| 53 | They say, I will do it tomorrow. | 他们说,我会做到这一点,明天。 |
| 54 | And then tomorrow comes and they say the same thing again. | 然后明天来 他们又说同样的话 |
| 55 | It is a cycle. | 这是一个循环。 |
| 56 | I think we need a reason to change. | 我认为我们需要一个改变的理由。 |
| 57 | For me, the reason is stress. | 对我来说,原因是压力。 |
| 58 | When I do not manage my time, I feel very stressed. | 当我不处理我的时间, 我感到非常紧张。 |
| 59 | And stress is not good for health. | 而压力不利于健康。 |
| 60 | What about you, Mark? | 那你呢,马克? |
| 61 | Why is it important to you? | 为什么对你很重要? |
| 62 | That is a really good point, Anna. | 说得好,安娜 |
| 63 | Stress is a big reason for me, too. | 压力也是我最大的原因 |
| 64 | When I do not plan my time, everything feels urgent. | 如果我没有安排好时间 一切都很紧急 |
| 65 | I feel like I am always running. | 我觉得我总是在跑步 |
| 66 | I never have time to rest. | 我从来没有时间休息。 |
| 67 | And then I feel tired and unhappy. | 然后我感到疲惫和不快乐。 |
| 68 | But when I manage my time well, I finish my work and I still have free time. | 但是,当我管理好我的时间, 我完成我的工作,我还有空闲的时间。 |
| 69 | Free time is so important. | 自由时间非常重要 |
| 70 | I can read a book, go for a walk, or spend time with my family. | 我可以读一本书,去散步,或者和我家人在一起 |
| 71 | Good time management gives you more life outside of work. | 良好的时间管理给你更多的工作之外的生活。 |
| 72 | It is not just about being productive. | 这不仅仅是生产。 |
| 73 | It is about being happy, too. | 这也是关于快乐。 |
| 74 | Yes, I totally agree. | 对,我完全同意 |
| 75 | Happy and productive. | 欢喜踊跃. |
| 76 | Let's talk about some common problems now. | 我们现在谈谈一些共同的问题。 |
| 77 | I think one big problem is that people do not know where their time goes. | 我认为一个大的问题是,人们不知道自己的时间会到哪里去。 |
| 78 | Have you ever had a busy day and then thought, what did I actually do today? | 你有没有忙过一天,然后想, 我今天到底做了什么? |
| 79 | I have that feeling sometimes. | 我有时有那种感觉 |
| 80 | I am busy all day, but I feel like I did not finish | 我一整天都很忙,但我觉得我还没完 |
| 81 | anything important. | 任何重要的东西。 |
| 82 | I think the first step is to look at how we spend our time. | 我认为第一步是看我们如何花时间。 |
| 83 | We need to see our habits. | 我们需要看看我们的习惯。 |
| 84 | Sometimes we are surprised. | 有时我们很惊讶。 |
| 85 | We spend a lot of time on things that are not important. | 我们花很多时间处理不重要的事情。 |
| 86 | Do you agree, Mark? | 你同意吗,马克? |
| 87 | Oh, yes, absolutely. | 当然 |
| 88 | I did an exercise once. | 我做过一次锻炼 |
| 89 | I wrote down everything I did for one whole day. | 我记下了我一整天所做的一切 |
| 90 | Every hour, I wrote a short note. | 我每个小时都会写个短条 |
| 91 | And at the end of the day, I looked at the list. | 最后我看了名单 |
| 92 | I was surprised. | 我很惊讶。 |
| 93 | I spent a lot of time checking my phone. | 我花了很多时间检查我的手机。 |
| 94 | Maybe two or three hours total. | 也许总共两三个小时 |
| 95 | That's a long time. | 那是很长一段时间。 |
| 96 | And I didn't even feel like I was wasting time. | 我甚至没觉得自己在浪费时间 |
| 97 | It just happened little by little. | 它只是一点点地发生。 |
| 98 | So I think awareness is the first step. | 所以我认为认识是第一步。 |
| 99 | You need to know your habits before you can change them. | 在改变习惯之前,你需要了解自己的习惯. |
| 100 | Try this exercise. | 试试这个 |
| 101 | It is very eye-opening and helpful. | 它非常开眼和有帮助。 |
| 102 | That is a fantastic exercise, Mark, writing down your activities. | 马克,这是一次很棒的练习,写下你的活动。 |
| 103 | I think many people will be surprised when they try it. | 我认为很多人在尝试时会感到惊讶. |
| 104 | Okay, so now we know the problem. | 好了 现在我们知道了问题所在 |
| 105 | We do not always use our time well. | 我们并不总是很好地利用我们的时间。 |
| 106 | What can we do about it? | 我们该怎么办? |
| 107 | Let's talk about some simple strategies. | 我们来谈谈简单的策略 |
| 108 | One thing I do is make a to-do list every morning. | 我每天早上做一个待办事宜 |
| 109 | I write down three things I want to do that day. | 我记下了那天我想做的三件事 |
| 110 | Only three, not 20 things. | 只有三个,不是二十件事。 |
| 111 | Just three important things. | 只有三件重要的事 说吧 |
| 112 | This helps me focus. | 这帮助我集中精神。 |
| 113 | I don't feel overwhelmed. | 我不觉得不堪重负。 |
| 114 | And when I finish all three, I feel great. | 当我完成所有三个,我觉得很好。 |
| 115 | It's a small habit, but it makes a big difference. | 虽然习惯不大,但有较大差别. |
| 116 | Three things. | 三谛. |
| 117 | I like that idea, Anna. | 我喜欢这个想法,安娜。 |
| 118 | It's simple and realistic. | 简单而现实. |
| 119 | I also make lists, but sometimes my list is too long. | 我也做了列表,但有时我的列表太长。 |
| 120 | Then I feel stressed looking at it. | 然后我觉得看它很紧张 |
| 121 | So three things is a good limit. | 故三事为妙限. |
| 122 | I also try to do the most important thing | 我也试着做最重要的事情 |
| 123 | first in the morning. | 早上第一时间 |
| 124 | I call this eating the frog. | 我称之为吃青蛙。 |
| 125 | It sounds strange, I know, | 这听起来很奇怪,我知道, |
| 126 | but it means you do the hardest or most important task first, before email, | 但这意味着你先做最难或最重要的工作 在电子邮件之前 |
| 127 | before social media, before everything. | 在社交媒体之前 在一切之前 |
| 128 | Then the rest of the day feels easier. | 那剩下的时间就更轻松了 |
| 129 | You already did the big thing. | 你已经做了一件大事 |
| 130 | The other tasks seem smaller after that. | 在此之后,其他任务似乎较小。 |
| 131 | Have you tried this, Anna? | 你试过吗,安娜? |
| 132 | Eating the frog. | 饮食青蛙. |
| 133 | I love that expression. | 我喜欢这个表情 |
| 134 | Yes, I have heard it before, and I think it is true. | 是的,我听说过它,我认为这是真的。 |
| 135 | When I do a hard task first, I feel so relieved. | 当我做一个艰难的任务, 我感到如此解脱。 |
| 136 | The whole day is better after that. | 之后一整天都比较好 |
| 137 | But sometimes it is hard to start with the hard thing. | 但有时很难从硬的东西开始。 |
| 138 | Our brain does not like hard things. | 我们的大脑不喜欢硬的东西。 |
| 139 | We want to do easy things first. | 我们想先做轻松的事 |
| 140 | It's natural. | 自然无碍. |
| 141 | So we need to be a little strict with ourselves. | 所以我们需要对自己严格一点。 |
| 142 | Maybe we say, no email until I finish my first task, or no coffee until I start the big project. | 或许我们说,没有电子邮件 直到我完成我的第一个任务, 或者没有咖啡 直到我启动大项目。 |
| 143 | We use small rewards to help us. | 我们用小的奖励来帮助我们。 |
| 144 | Does that work for you, Mark? | 这对你有用吗,马克? |
| 145 | Yes, rewards really help. | 是的,奖励真的有帮助。 |
| 146 | I use them all the time. | 我总是使用它们。 |
| 147 | For example, I tell myself, | 比如,我告诉自己, |
| 148 | after I write this report, I can have a cup of coffee and a short break. | 我写完报告后,可以喝杯咖啡和短暂休息. |
| 149 | The coffee becomes my reward. | 咖啡成了我的奖励 |
| 150 | It sounds small, but it really works for me. | 听起来很小,但对我来说真的有用 |
| 151 | Our brain likes rewards. | 我们的大脑喜欢奖励。 |
| 152 | It makes work feel more like a game. | 这让工作更像是游戏 |
| 153 | You finish a task, you get a reward. | 完成任务就得到奖励 |
| 154 | It's a simple system. | 这是一个简单的系统。 |
| 155 | I think the key is to make the reward something you really enjoy. | 我认为关键是让你真正享受的奖励 |
| 156 | And the reward should come right after the task. | 奖赏应该在任务完成后马上来 |
| 157 | Not much later. | 不多过. |
| 158 | Immediately after. | 紧接着 |
| 159 | That way your brain connects the reward with finishing the task. | 这样你的大脑就能把奖励和完成任务联系起来 |
| 160 | Rewards and tasks. | 奖励与任务. |
| 161 | I love this idea. | 我喜欢这个主意。 |
| 162 | Now let us talk about something else. | 现在让我们谈谈别的事 |
| 163 | Distractions. | 分散注意力。 |
| 164 | I think this is one of the biggest problems today. | 我认为这是今天最大的问题之一。 |
| 165 | We have so many distractions. | 我们有这么多的分心。 |
| 166 | Our phones, social media, messages, emails. | 我们的电话,社交媒体,信息,电子邮件。 |
| 167 | They never stop. | 他们从不停止。 |
| 168 | Every few minutes something wants our attention, and each distraction breaks our focus. | 每隔几分钟就有一些事情需要我们注意,而每一个分散注意力都打破了我们的注意力. |
| 169 | Then it takes time to focus again after a distraction. | 然后,在分散注意力之后,需要时间再次集中注意力。 |
| 170 | Studies say it can take more than 20 minutes to fully focus again after a distraction. | 研究表明,在分散注意力后,需要20多分钟才能再次完全集中. |
| 171 | That is a lot of lost time in one day. | 一天内就失去了很多时间。 |
| 172 | Mark, how do you deal with distractions? | 马克,你如何处理分心? |
| 173 | Do you have any tips? | 你有小费吗? |
| 174 | Distractions are really difficult. | 分心真的很困难。 |
| 175 | I think the phone is the biggest one for most people, | 我觉得电话是大多数人最大的 |
| 176 | including me. | 包括我在内 |
| 177 | My solution is simple. | 我的解决办法很简单。 |
| 178 | I put my phone in another room when I need to work. | 当我需要工作的时候 我把手机放在另一个房间 |
| 179 | If I can't see it, I don't think about it as much. | 如是观想无量无边. |
| 180 | I also turn off notifications. | 我也把通知关了 |
| 181 | I don't need to know every time someone likes my photo or sends a message. | 我并不需要每次有人喜欢我的照片 或发送信息。 |
| 182 | I check my phone at specific times. | 我检查我的手机在特定的时间。 |
| 183 | For example, once in the morning and once in the afternoon. | 譬如一朝一夕. |
| 184 | This way I stay informed, but I'm not checking it all the time. | 这样我才能知道 但我不会一直查的 |
| 185 | It was hard at first, but now I feel much better and more focused during work time. | 一开始很困难,但现在我感觉在工作期间会更好,更专注. |
| 186 | Okay, let us now talk about planning. | 好吧,让我们现在谈谈规划。 |
| 187 | I think planning is the heart of time management. | 我认为规划是时间管理的核心. |
| 188 | If you have a good plan, you know what to do and when. | 如果你有一个好的计划, 你知道该怎么做和何时。 |
| 189 | You don't waste time deciding. | 你不浪费时间决定。 |
| 190 | You just follow the plan. | 你只是按照计划。 |
| 191 | I plan my week every Sunday evening. | 我计划每周日晚上 |
| 192 | I sit down with a cup of tea and I look at the next week. | 我坐着喝杯茶,看看下周。 |
| 193 | I write important things in my calendar. | 我在日历上写了重要的事 |
| 194 | Appointments, meetings, deadlines. | 预约、会议、截止日期。 |
| 195 | Then I also think about personal goals. | 然后我也考虑个人目标。 |
| 196 | Maybe I want to exercise three times this week. | 也许这周我想锻炼三次 |
| 197 | Or finish a book. | 或者完成一本书。 |
| 198 | I put these in the calendar too. | 我也把这些放在日历上 |
| 199 | Then, Monday morning, I already know my week. | 然后,星期一早上,我已经知道我的周。 |
| 200 | It feels good. | 感觉不错。 |
| 201 | Weekly planning is a great habit, Anna. | 周计划是一个很好的习惯,安娜。 |
| 202 | I do something similar. | 我做类似的事情。 |
| 203 | On Sunday or Monday morning, I look at my week. | 星期天或星期一早上,我看我的一周。 |
| 204 | I ask myself, | 我问自己, |
| 205 | what are the three most important things I need to do this week? | 我这周需要做的三项最重要的事情是什么? |
| 206 | Not for work only, | 不只因为工作 |
| 207 | but for life also. | 但也是为了生活 |
| 208 | Maybe one thing is work, one thing is health, and one thing is family. | 也许一件事是工作,一件事是健康,一件事是家庭。 |
| 209 | I try to balance different areas of life. | 我试图平衡生活的不同领域。 |
| 210 | Because time management is not only about work, | 因为时间管理不仅仅是工作 |
| 211 | it's about your whole life. | 这是关于你的整个生活。 |
| 212 | If you only manage work time, | 如果你只管理工作时间, |
| 213 | you might forget your health or your relationships. | 你可能会忘记你的健康 或你的关系。 |
| 214 | A good plan includes everything that's important to you as a person. | 一个好的计划 包括一切对人很重要的东西 |
| 215 | Balance is so important. | 平衡是如此重要。 |
| 216 | You're right, Mark. | 你说得对,马克。 |
| 217 | We should not only think about work. | 我们不应只考虑工作。 |
| 218 | We need time for everything. | 我们需要时间 |
| 219 | Work, family, health, hobbies, rest. | 工作,家庭,健康,爱好,休息. |
| 220 | I think rest is often forgotten. | 我认为休息经常被遗忘。 |
| 221 | Many people feel guilty when they rest. | 许多人休息时感到内疚. |
| 222 | They think, I should be doing something. | 他们认为我应该做点什么 |
| 223 | But rest is not lazy. | 但休息不是懒惰。 |
| 224 | Rest is necessary. | 休息是必须的。 |
| 225 | When you rest, your brain recovers. | 休息时,大脑会恢复. |
| 226 | You become more creative. | 你变得更有创造力了 |
| 227 | You make better decisions. | 你做更好的决定。 |
| 228 | You are more patient with people. | 你对人比较有耐心 |
| 229 | Without rest, everything gets harder. | 没有休息,一切都会更困难。 |
| 230 | So I tell people, plan your rest time too. | 所以我告诉大家 也安排你的休息时间 |
| 231 | Put it in your calendar. | 把它放在日历上 |
| 232 | Protect it like you protect a work meeting. | 保护它就像保护工作会议一样 |
| 233 | Rest is a meeting with yourself. | 休息是和你自己见面 |
| 234 | A meeting with yourself. | 和你自己见面 |
| 235 | I love that, Anna. | 我喜欢,安娜。 |
| 236 | That is a beautiful way to think about it. | 这是一个美丽的方式来思考它。 |
| 237 | I used to feel guilty about taking breaks. | 我以前因为休息而感到内疚 |
| 238 | I thought working all the time meant I was productive. | 我以为一直工作意味着我很有生产力 |
| 239 | But actually working without breaks makes you less productive over time. | 但实际上工作没有间断, 让你在一段时间内生产力下降。 |
| 240 | You make more mistakes. | 你犯更多的错误。 |
| 241 | You feel tired. | 你感觉累了。 |
| 242 | Your ideas stop coming. | 你的想法不来了。 |
| 243 | Now I take short breaks every hour or so. | 现在我每小时休息一次 |
| 244 | I stand up, walk a little, drink some water. | 我站起来 走路 喝水 |
| 245 | Just five or ten minutes. | 就五十分钟 |
| 246 | And then I come back to work feeling more fresh. | 然后我回来工作 感觉更新鲜。 |
| 247 | These small breaks actually help me do more work, not less. | 这些小休息实际上有助于我做更多的工作,而不是更少。 |
| 248 | So breaks are an investment in productivity. | 所以休息是对生产力的投资。 |
| 249 | An investment in productivity. | 对生产力的投资。 |
| 250 | Yes. | 对 |
| 251 | Short breaks are so helpful. | 短暂休息很有帮助 |
| 252 | Now I want to talk about a technique that many people use. | 现在我想谈谈许多人使用的一种技术。 |
| 253 | It's called the Pomodoro Technique. | 名为波摩多罗科技. |
| 254 | Have you heard of it, Mark? | 你听说过吗,马克? |
| 255 | It's a very popular method for managing time and staying focused. | 这是管理时间和保持专注的一种非常流行的方法. |
| 256 | The idea is simple. | 想法很简单。 |
| 257 | You work for 25 minutes. | 你工作25分钟。 |
| 258 | Then you take a five-minute break. | 那你休息五分钟 |
| 259 | Then you work for 25 minutes again. | 那你再工作25分钟 |
| 260 | After four rounds, you take a longer break. | 经过四轮,你休息的时间更长。 |
| 261 | Maybe 15 or 30 minutes. | 也许15或30分钟。 |
| 262 | You use a timer. | 你用计时器。 |
| 263 | The word pomodoro means tomato in Italian. | pomodoro一词在意大利语中意为番茄. |
| 264 | The person who invented it used a tomato-shaped kitchen timer. | 发明者使用番茄形的厨房计时器. |
| 265 | Isn't that fun? | 好玩吗? |
| 266 | Yes, I know the Pomodoro Technique. | 是的,我知道波莫多罗科技 |
| 267 | It is a great method. | 这是一个伟大的方法。 |
| 268 | I've used it many times. | 我用过很多次了 |
| 269 | The timer really helps. | 计时器真的有帮助。 |
| 270 | When you have 25 minutes, you focus because the time is limited. | 25分钟后,由于时间有限,注意力集中. |
| 271 | You think, I only have 25 minutes, so I must concentrate now. | 你觉得我只有25分钟 所以我得集中精神 |
| 272 | And the break is also nice because you know it is coming. | 休息也不错,因为你知道它即将来临。 |
| 273 | You do not feel like you are working forever. | 你并不觉得你永远在工作 |
| 274 | You think, just 25 minutes, then I can rest. | 你觉得只有25分钟 我就可以休息了 |
| 275 | It makes hard work easier to start. | 这使得艰苦的工作更容易开始. |
| 276 | Many people find it hard to begin a task. | 许多人觉得很难开始一项任务. |
| 277 | But starting a 25-minute session is not scary. | 但是开始25分钟的会话并不可怕. |
| 278 | It's a small and manageable amount of time. | 这是一个小的,可管理的时间。 |
| 279 | Exactly. | 没错 |
| 280 | Starting is often the hardest part. | 开始往往是最难的 |
| 281 | Once you start, it is easier to continue. | 一旦开始,就更容易继续。 |
| 282 | The pomodoro helps you start. | 波摩多罗帮助你开始。 |
| 283 | Okay, let us talk about something that I find very interesting. | 好吧,让我们谈谈一些我觉得很有趣的事。 |
| 284 | The idea of time blocks. | 时间挡的想法. |
| 285 | This is when you plan your day in blocks of time. | 这就是你计划一天的时间 |
| 286 | For example, from 9 to 11 is for deep work. | 例如,从9到11是为深层工作. |
| 287 | 11 to 12 is for email and messages. | 11到12是电子邮件和信件。 |
| 288 | After lunch may be meetings. | 午餐后可能要开会 |
| 289 | Then in the afternoon, creative work. | 然后在下午, 创造性的工作。 |
| 290 | Each part of the day has a purpose. | 每日各有其义. |
| 291 | You do not mix everything together. | 你们不能把一切都混为一谈 |
| 292 | This way, your brain knows what kind of thinking to do. | 这样,你的大脑就知道该做什么了。 |
| 293 | It is more efficient. | 效率更高。 |
| 294 | Does this sound useful, Mark? | 这听起来有用吗,马克? |
| 295 | Do you use time blocks? | 你用时间块吗? |
| 296 | Yes. | 对 |
| 297 | Time blocking is one of my favorite methods. | 时间阻断是我最喜欢的方法之一。 |
| 298 | I really recommend it. | 我建议你这么做 |
| 299 | In the morning, my brain is fresh and I use that time for thinking and creating. | 早上,我的大脑是新鲜的,我用那个时间来思考和创造。 |
| 300 | I never schedule meetings in the morning if I can help it. | 我从来没有安排会议 在上午,如果我可以帮助它。 |
| 301 | Meetings take energy and time. | 会议需要精力和时间。 |
| 302 | I prefer mornings for my own work. | 我更喜欢早上做我自己的工作 |
| 303 | Then in the afternoon, I do easier tasks like emails and calls. | 然后下午,我做更容易的任务,比如电子邮件和电话。 |
| 304 | I match the task to my energy level. | 我的任务与我的能量水平相符 |
| 305 | When I have high energy, I do hard things. | 当我有高能量,我做艰难的事情。 |
| 306 | When I have low energy, I do easy things. | 当我有低能量, 我做容易的事情。 |
| 307 | I think this is called working with your natural rhythm. | 我觉得这叫配合你的自然节奏 |
| 308 | And it makes a big difference in how much you can get done each day. | 这在每天能完成多少方面有很大的不同。 |
| 309 | Working with your natural rhythm. | 用你的自然节奏工作 |
| 310 | That is a great concept. | 这是一个伟大的概念。 |
| 311 | Not everyone is the same. | 不是每个人都一样 |
| 312 | Some people work best in the morning. | 有些人在早上工作得最好。 |
| 313 | Other people work better at night. | 其他人晚上工作得更好. |
| 314 | We are all different. | 我们都不同 |
| 315 | I think it is important to know yourself. | 我认为了解自己很重要。 |
| 316 | When do you feel most alert? | 你什么时候才会感到最警惕? |
| 317 | When do you feel most creative? | 你什么时候觉得最有创意? |
| 318 | Plan your hard tasks for those times. | 计划你那些时候的艰难任务 |
| 319 | Do easy tasks when you feel tired. | 当你感到疲倦时做轻松的工作。 |
| 320 | This is a very personal approach to time management. | 这是对时间管理非常个人化的方法。 |
| 321 | There is no one perfect system for everyone. | 没有一个完美的制度适合每个人。 |
| 322 | The best system is the one that works for you. | 最好的系统是适合你的 |
| 323 | So you need to experiment a little. | 所以你需要做点实验 |
| 324 | Try different things and see what helps you personally. | 尝试不同的东西, 看看什么帮助你个人。 |
| 325 | I completely agree. | 我完全同意你的观点。 |
| 326 | Knowing yourself is really important. | 了解自己确实很重要。 |
| 327 | I'm a morning person. | 我是一个早晨的人。 |
| 328 | I wake up early and feel great. | 我早起感觉很好 |
| 329 | By 8 o'clock in the evening, I'm tired and I cannot focus well. | 到了晚上8点,我累了,我无法集中精神。 |
| 330 | So I never try to do important work late at night. | 所以我从来没有尝试做重要的工作 深夜。 |
| 331 | I know it will not be my best work. | 我知道这不会是我最好的工作。 |
| 332 | But my sister is totally different. | 但我妹妹完全不一样 |
| 333 | She works best at midnight. | 她最擅长在午夜工作。 |
| 334 | She is very creative at night. | 晚上她很有创意 |
| 335 | We are all different. | 我们都不同 |
| 336 | So I always say, do not copy someone else's schedule exactly. | 所以我总是说 不要照抄别人的日程安排 |
| 337 | Take ideas, but adapt them to your own life and body. | 采取想法,但适应自己的生活和身体。 |
| 338 | What works for your friend might not work for you at all. | 对你朋友有用的东西 可能根本不适合你 |
| 339 | That's okay. | 没关系 |
| 340 | Your sister sounds like me sometimes. | 你妹妹有时听起来像我 |
| 341 | I like working in the evening too. | 我也喜欢晚上工作 |
| 342 | Okay. | 摆 |
| 343 | Let us talk about something very common. | 让我们谈谈非常常见的事情。 |
| 344 | The feeling of being overwhelmed. | 被压抑的感觉 |
| 345 | I think many people have this feeling. | 我认为很多人都有这种感觉。 |
| 346 | You look at your to-do list and it is very long. | 你看看你的待办事宜清单,它非常长。 |
| 347 | You have so many things to do and you don't know where to start. | 你有很多事情要做 你不知道从哪里开始 |
| 348 | So you feel stuck. | 所以你觉得卡住了。 |
| 349 | You might even start to do nothing because everything feels too big. | 你甚至可能开始无所事事 因为一切感觉都太大了 |
| 350 | This is called being overwhelmed. | 这叫做不堪重负。 |
| 351 | Have you felt this way, Mark? | 你有这种感觉吗,马克? |
| 352 | I think most people have at some point. | 我认为大多数人有 在某些时候。 |
| 353 | It's a very uncomfortable feeling and it can stop you from doing anything at all. | 这是一种非常不舒服的感觉 它可以阻止你做任何事情。 |
| 354 | Oh, I know that feeling very well, Anna. | 哦,我知道这种感觉非常好,安娜。 |
| 355 | It's terrible. | 这太可怕了。 |
| 356 | You feel paralyzed. | 你感到瘫痪。 |
| 357 | You can't move. | 动不得. |
| 358 | I think the best thing to do when you feel overwhelmed is to stop and breathe first. | 我觉得当你感到不堪重负时 最好还是先停下来呼吸 |
| 359 | Do not panic. | 别慌 |
| 360 | Then take your big list and choose just one task. | 然后拿起你的大名单 只选择一个任务。 |
| 361 | Just one. | 只有一个 |
| 362 | The most important or the most urgent one. | 是最重要的还是最紧急的 |
| 363 | Forget the rest for now. | 别管其他的了 |
| 364 | Focus only on that one task. | 只专注于这个任务。 |
| 365 | Start it. | 开始 |
| 366 | When you finish it, choose another one. | 完成后再选一个. |
| 367 | Take it step by step. | 一步一步来. |
| 368 | The list will slowly get smaller. | 名单将慢慢缩小。 |
| 369 | And each time you finish a task, you feel a little better. | 每次你完成一个任务, 你感觉好一点。 |
| 370 | The feeling of progress is very powerful and motivating. | 进步的感觉非常强大和具有动力。 |
| 371 | One task at a time. | 一次一个任务 |
| 372 | Simple and powerful. | 简单有力. |
| 373 | I also want to talk about saying no. | 我也想谈谈拒绝的问题。 |
| 374 | I think this is very important for time management. | 我认为这对时间管理非常重要。 |
| 375 | Many people say yes to everything. | 很多人对一切说是的 |
| 376 | Someone asks for help. | 有人求师. |
| 377 | They say yes. | 他们答应了 |
| 378 | Another meeting is added. | 增加了另一次会议。 |
| 379 | They say yes. | 他们答应了 |
| 380 | A new project arrives. | 一个新的项目来了。 |
| 381 | They say yes. | 他们答应了 |
| 382 | And soon, their calendar is completely full. | 很快,他们的日历就完全满了。 |
| 383 | There is no time for their own priorities. | 现在没有时间讨论它们自己的优先事项。 |
| 384 | Learning to say no is a skill. | 学会说不是一种技能。 |
| 385 | It is not rude to say no. | 说不是不无礼的。 |
| 386 | It is responsible. | 它有责任。 |
| 387 | When you say no to one thing, you say yes to your own time and priorities. | 当你对一件事说不的时候, 你对自己的时间和重点说是的。 |
| 388 | Mark, do you find it easy or difficult to say no? | 马克,你觉得说不容易或难吗? |
| 389 | Honestly, saying no is very difficult for me. | 老实说,说不对我来说非常困难。 |
| 390 | I'm a people pleaser. | 我是一个人民取悦者。 |
| 391 | I like to help. | 我喜欢帮忙 |
| 392 | I don't want to disappoint anyone. | 我不想让任何人失望 |
| 393 | So I often say yes when I should say no. | 所以当我说不的时候,我经常说是的。 |
| 394 | And then I'm stressed because I have too much to do. | 我压力很大 因为我有太多事要做 |
| 395 | I'm slowly getting better at this. | 我慢慢地好起来。 |
| 396 | One thing that helps me is to pause before answering. | 帮助我一件事是在回答之前暂停。 |
| 397 | When someone asks me something, I don't say yes immediately. | 当有人问我什么, 我不马上答应。 |
| 398 | I say, let me think about it and check my schedule. | 我说 让我考虑一下 看看我的日程安排 |
| 399 | This gives me time to decide honestly. | 这让我有时间诚实地决定 |
| 400 | Sometimes I can help. | 有时候我可以帮忙 |
| 401 | Sometimes I cannot. | 有时我做不到 |
| 402 | And that's okay. | 这没关系。 |
| 403 | We can't do everything for everyone all the time. | 不能为一切众生作一切法. |
| 404 | It's not possible. | 这是不可能的。 |
| 405 | Pausing before answering is a wonderful strategy. | 在回答前先暂停 是个很棒的策略 |
| 406 | I do that too now. | 我现在也这样做。 |
| 407 | It's okay to say, I will check and let you know. | 没关系,我会检查,并告诉你。 |
| 408 | You don't have to answer immediately. | 你不必马上回答 |
| 409 | Okay, let us talk about technology and time management. | 好吧,让我们谈谈技术和时间管理。 |
| 410 | We already talked about phones and distractions, | 我们已经谈过电话和分散注意力 |
| 411 | but technology can also help us manage time better. | 但是技术也可以帮助我们更好地管理时间。 |
| 412 | There are many apps and tools for this. | 有许多应用软件和工具可以应用。 |
| 413 | Have you used any apps for time management, Mark? | 你用过什么应用来管理时间吗,马克? |
| 414 | I know there are apps for to-do lists, calendar apps, | 我知道有应用程序 对于待办事宜列表,日历应用程序, |
| 415 | timer apps, and many others. | 计时器应用程序, 和许多其他。 |
| 416 | Sometimes I think there are too many options, | 有时候我觉得有很多选择 |
| 417 | and it can also be confusing. | 也可能让人困惑 |
| 418 | Do you use any specific apps that you like? | 你是否使用任何你喜欢的具体应用程序? |
| 419 | Yes, I use a few apps. | 是的,我用了一些应用程序。 |
| 420 | For my to-do list, I use a very simple app. | 对于我的待办事宜列表,我使用一个非常简单的应用程序. |
| 421 | I just write my tasks and check them off when I finish. | 我只是写我的任务 并检查他们 当我完成。 |
| 422 | The satisfying feeling of checking something off | 检查一些东西的满足感 |
| 423 | is real and motivating. | 是真实的和激励性的。 |
| 424 | I also use a calendar app for all my appointments and plans. | 我还用日历程序来安排我的约会和计划 |
| 425 | I sync it with my phone and computer. | 我用手机和电脑同步 |
| 426 | For the Pomodoro technique, I use a simple timer app. | 对于Pomodoro技术,我使用一个简单的定时器应用. |
| 427 | Nothing fancy. | 没什么花样 |
| 428 | I think the key is not to use too many apps. | 我认为关键是不要使用太多的应用程序. |
| 429 | Find one or two that work for you and stick with them. | 找到一两个为你工作,并坚持他们。 |
| 430 | Changing apps all the time is also a way to waste time. | 不断更改应用程序也是浪费时间的一种方式. |
| 431 | The tool is not the solution. | 工具不是解决办法。 |
| 432 | Your habits are the real solution. | 你的习惯才是真正的解决方法 |
| 433 | That is so true. | 没错 |
| 434 | The habit is more important than the tool. | 习惯比工具更重要. |
| 435 | You can have the best app in the world, | 你可以有世界上最好的应用程序, |
| 436 | but if your habits are bad, the app will not save you. | 但如果你的习惯不好 应用不会救你 |
| 437 | Okay, I want to ask you something personal, Mark. | 好吧 我想问你点私人问题 马克 |
| 438 | What was your biggest time management mistake? | 你最大的管理错误是什么? |
| 439 | Something you did before that you do not do now? | 你以前做过的事,你现在不做? |
| 440 | I will share mine too. | 我也会分享我的 |
| 441 | I think it is helpful to learn from mistakes. | 我认为从错误中吸取教训是有益的。 |
| 442 | We all make them. | 我们都做了。 |
| 443 | My biggest mistake was trying to do many things at the same time. | 我最大的错误是试图同时做许多事情. |
| 444 | What people call multitasking. | 人们称之为多任务。 |
| 445 | I thought I was saving time, | 我以为我在节省时间 |
| 446 | but actually I was doing everything poorly and slowly. | 但实际上我所做的一切 不好和缓慢。 |
| 447 | What about you? | 你怎么样? |
| 448 | Multitasking, yes, that was my mistake too. | 多任务,是的,这是我的错误了。 |
| 449 | I thought doing two things at once was efficient, | 我以为同时做两件事很有效率 |
| 450 | but our brains cannot really multitask. | 但我们的大脑不能真正多任务。 |
| 451 | We just switch quickly between tasks, | 我们只是快速地在任务之间转换, |
| 452 | and each switch costs time and mental energy. | 每个开关都需要时间和精神能量 |
| 453 | So we think we're saving time, but we're losing it. | 所以,我们认为我们在节省时间,但是我们失去了时间。 |
| 454 | My other big mistake was not having a morning routine. | 我的另一个大错误是没有早上的例行公事 |
| 455 | I used to wake up and immediately check my phone, | 我曾经醒来,立即检查我的手机, |
| 456 | emails, news, social media, | 电子邮件、新闻、社交媒体、 |
| 457 | and then I felt stressed before I even had breakfast. | 然后我在吃早餐前感到压力 |
| 458 | Now I have a calm morning routine first. | 现在,我有一个平静的早晨 常规第一。 |
| 459 | A little exercise, breakfast, some quiet time. | 锻炼一下 早餐 安静点 |
| 460 | Then I check my phone. | 然后我检查我的手机。 |
| 461 | My mornings are much better now. | 我的早晨现在好多了。 |
| 462 | Wake up earlier, yes, even 10 or 15 minutes can help a lot. | 早点醒来,是的,甚至10或15分钟 都可以帮助很多。 |
| 463 | Now I want to talk about something called deadlines. | 现在我想谈谈所谓的最后期限。 |
| 464 | I think deadlines are very important in time management. | 我认为最后期限在时间管理方面非常重要。 |
| 465 | A deadline is a date or time when something must be finished. | 截止日期是必须完成某事的日期或时间。 |
| 466 | Without a deadline, tasks can go on forever. | 没有期限,任务就可以永远继续下去。 |
| 467 | We keep working on something without finishing it, | 我们一直在做一些事情,没有完成它, |
| 468 | or we keep postponing it. | 或者我们继续推迟 |
| 469 | But with a clear deadline, we work with more focus. | 但是,有明确的期限,我们的工作更加集中。 |
| 470 | We know by Friday this must be done, | 我们知道,在星期五之前必须这样做, |
| 471 | so we manage our time better during the week. | 因此,我们管理我们的时间 在一周。 |
| 472 | Mark, how do you use deadlines, | 马克,你如何使用最后期限, |
| 473 | and what do you do if a deadline feels scary or too close? | 如果期限太短或者太近 你会怎么做? |
| 474 | Deadlines are very useful. | 最后期限非常有用。 |
| 475 | They create a little pressure, | 他们制造了一点压力, |
| 476 | and sometimes that pressure is good. | 有时压力是好的。 |
| 477 | It helps us focus. | 它帮助我们集中精力。 |
| 478 | I always set deadlines for my tasks, | 我总是为自己的任务设定最后期限 |
| 479 | even if no one gives me one. | 即使没有人给我一个。 |
| 480 | For example, if I need to write a report, | 例如,如果我需要写一份报告, |
| 481 | and my boss says, do it when you can, | 我老板说,当你可以, |
| 482 | I still set a deadline for myself. | 我仍然为自己设定了最后期限。 |
| 483 | Maybe I say, I will finish this by Wednesday. | 也许我会说, 我会在星期三完成这个。 |
| 484 | Without that, I might wait and wait. | 没有这个,我可能会等待等待。 |
| 485 | If a deadline feels scary, | 如果一个最后期限感到可怕, |
| 486 | I break the big task into small steps. | 我把大任务分成小步骤 |
| 487 | Each step has its own small deadline. | 每一步都有自己的小期限. |
| 488 | Then the big deadline is not so scary. | 那么大的期限就没那么可怕了 |
| 489 | It's just a collection of small steps, | 这只是一小步的集合, |
| 490 | and small steps are easy to take. | 和小步骤是容易采取的。 |
| 491 | Breaking a big task into small steps? | 把大任务分成小步骤? |
| 492 | I love this strategy. | 我喜欢这个策略 |
| 493 | It's called chunking, I think. | 我觉得这叫"块" |
| 494 | You take a large task and divide it into many small parts. | 你承担了一个大任务,把它分成许多小部分. |
| 495 | Each small part is easy to do, | 每一个小部分都容易做, |
| 496 | so you never feel overwhelmed. | 所以,你永远不会觉得不堪重负。 |
| 497 | You just do one small part, then another, then another, | 你只是做一个小部分, 然后另一个,然后另一个, |
| 498 | and before you know it, the big task is done. | 在你知道之前 任务就完成了 |
| 499 | I use this method for big projects at work. | 我在工作中用这种方法来做大项目. |
| 500 | I look at the whole project, and I think, | 我看着整个项目, 我想, |
| 501 | what are all the steps to finish this? | 要完成这一切,有什么步骤? |
| 502 | Then I put each step on my calendar with a deadline. | 然后,我把每一步 在我的日历上有一个最后期限。 |
| 503 | The big project becomes a simple plan. | 大项目变成一个简单的计划. |
| 504 | It's a really effective way to deal with large tasks. | 这是处理大任务的一个非常有效的方法. |
| 505 | Yes, chunking is a fantastic strategy, | 是的,块是 一个伟大的策略, |
| 506 | and it also helps with procrastination. | 也帮助拖延。 |
| 507 | Procrastination means you delay doing things. | 拖延意味着你拖延做事 |
| 508 | You keep saying, I will do it later, I'll start tomorrow. | 你一直说,我会做它以后, 我明天开始。 |
| 509 | But tomorrow never comes. | 但明天永远不会到来。 |
| 510 | Often we procrastinate because the task seems too big or too hard. | 我们常常拖延,因为任务似乎太大或太难。 |
| 511 | But if you break it into very small parts, | 但如果你把它分成很小的部分 |
| 512 | it's not so hard. | 没那么难 |
| 513 | You can start with just five minutes, just five minutes on the task. | 你可以从5分钟开始, 5分钟的任务。 |
| 514 | Often you will continue after five minutes because you already started. | 通常你5分钟后会继续 因为你已经开始了 |
| 515 | Starting is the hardest part. | 开始是最难的 |
| 516 | Once you're working, the momentum carries you forward. | 一旦你工作了, 动力会推动你前进。 |
| 517 | So make the first step very, very small and easy to take. | 因此,让第一步非常,非常小和容易采取. |
| 518 | Procrastination, such a common problem. | 拖延,这样一个常见的问题。 |
| 519 | I think almost everyone does it sometimes. | 我想几乎每个人都这样做 有时。 |
| 520 | I certainly do. | 当然 |
| 521 | One thing that helps me is to think about how I will feel after I finish the task. | 有一件事能帮助我 思考我完成任务后会有什么感觉 |
| 522 | I imagine that feeling of relief and pride. | 我想象这种解脱和骄傲的感觉。 |
| 523 | And then I want that feeling. | 然后我要那种感觉 |
| 524 | So I start working to get that feeling. | 所以我开始努力去得到那种感觉。 |
| 525 | It's a way to motivate yourself with your imagination. | 用你的想象力来激励自己 |
| 526 | Another thing that helps me is to make my workspace nice. | 另一种帮助我的事情是 使我的工作空间好起来。 |
| 527 | If my desk is clean and comfortable, I feel more motivated to sit down and work. | 如果我的办公桌干净舒适,我更愿意坐下来工作。 |
| 528 | A messy desk makes me feel tired and unmotivated. | 一个乱七八糟的桌子让我感到疲惫和无动机 |
| 529 | So I tidy my desk before I start working. | 所以我在开始工作前整理桌子 |
| 530 | It makes a real difference. | 其能显实差别. |
| 531 | A clean workspace is so important, I agree. | 我同意干净的工作空间非常重要 |
| 532 | When everything around you is messy, your mind feels messy too. | 当你周围的一切乱七八糟的时候, 你的头脑也觉得乱七八糟。 |
| 533 | And when your workspace is clean and organized, your mind is clearer. | 当你的工作空间干净整齐的时候, 你的头脑会更清晰. |
| 534 | This is not just a feeling. | 这不仅仅是一种感觉。 |
| 535 | Some research shows that a clean environment helps with focus. | 一些研究表明,清洁的环境有助于集中注意力。 |
| 536 | I also like to have good lighting. | 我也喜欢有良好的照明。 |
| 537 | Natural light is the best. | 自然光为最胜. |
| 538 | I sit near a window when I can. | 我可以的时候就坐在窗边 |
| 539 | And I like to have a glass of water on my desk. | 我喜欢桌上有杯水 |
| 540 | Small things make a difference. | 小事有别. |
| 541 | Creating a good environment for work is part of time management. | 创造良好的工作环境是时间管理的一部分。 |
| 542 | You're setting yourself up for success before you even start the first task. | 在你开始第一项任务之前 你就在为自己的成功做准备 |
| 543 | Setting yourself up for success. | 为自己的成功做好准备。 |
| 544 | I really like that phrase. | 我真的很喜欢这句话。 |
| 545 | Okay, we're getting close to the end of our conversation today. | 好了,我们今天就要结束谈话了 |
| 546 | I want to talk about one more thing. | 我想再谈一件事 |
| 547 | The balance between being productive and enjoying life. | 兼顾生产与享受生活. |
| 548 | I think some people take time management too seriously. | 我认为有些人太重视时间管理。 |
| 549 | They plan every minute. | 他们计划每分钟。 |
| 550 | They feel guilty if they are not doing something useful. | 如果他们不做有用的事,他们感到内疚。 |
| 551 | But life is not only about being productive. | 但生活不仅仅是生产 |
| 552 | We need to laugh. | 我们需要笑。 |
| 553 | We need to enjoy small moments. | 我们需要享受小片刻。 |
| 554 | We need to be present with people we love. | 我们需要和我们爱的人在一起 |
| 555 | Good time management should give you more time for joy, | 良好的时间管理应该给你更多的时间 欢乐, |
| 556 | not make your life feel like a strict schedule. | 不是让你的生活感觉 像一个严格的日程安排。 |
| 557 | What do you think, Mark? | 你觉得怎么样,马克? |
| 558 | I completely agree, Anna. | 我完全同意,安娜。 |
| 559 | Time management is a tool, not a prison. | 时间管理是一种工具,而不是监狱. |
| 560 | The goal is more freedom, not more stress. | 目标是更多的自由,而不是更大的压力. |
| 561 | If your time management system makes you feel anxious, something is wrong. | 如果你的时间管理系统让你感到焦虑, 事情是错的。 |
| 562 | Adjust it. | 调整它。 |
| 563 | Make it work for your life, not against it. | 让它为你的生命工作,而不是反对它。 |
| 564 | I also think rest and play are productive in their own way. | 我也认为休息和游戏以他们自己的方式是有成效的. |
| 565 | When you rest, you come back stronger. | 当你休息的时候,你回来更强。 |
| 566 | When you play, you get new ideas. | 当你玩的时候,你会得到新的想法。 |
| 567 | When you spend time with loved ones, you feel happier and healthier. | 当你与亲人相处时,你会感觉更快乐更健康. |
| 568 | And happy, healthy people are more productive. | 而快乐,健康的人 更有生产力。 |
| 569 | So enjoying life is not a waste of time. | 所以享受生活不是浪费时间。 |
| 570 | It is actually one of the most important things you can do. | 这是你所能做的最重要的事情之一。 |
| 571 | Beautifully said, Mark. | 说得好,马克 |
| 572 | Time management is about living better, not just working more. | 时间管理是要过上更好的生活,而不仅仅是工作。 |
| 573 | Now, I would love to know, | 现在,我很想知道, |
| 574 | what is the one piece of advice you would give to a total beginner? | 你给一个新生的建议是什么? |
| 575 | Someone who wants to start managing their time better, | 一个想更好地管理时间的人 |
| 576 | but does not know where to begin? | 但不知道从何说起? |
| 577 | There's so much information available, it can be confusing. | 信息太多,可能让人困惑。 |
| 578 | If someone listens to this podcast and wants to change just one thing, | 如果有人听这个播客 想要改变一件事 |
| 579 | what would you tell them? | 你会怎么告诉他们? |
| 580 | What is the most important first step? | 最重要的第一步是什么? |
| 581 | I have my answer ready, but I want to hear yours first. | 我已经准备好答案了 但我想先听听你的答案 |
| 582 | What is the single best advice you can give? | 你能给的最好的建议是什么? |
| 583 | My number one advice is this. | 我的头一个建议是这个。 |
| 584 | Start simple. | 开始简单。 |
| 585 | Do not try to change everything at once. | 不要马上改变一切 |
| 586 | Just do one thing. | 做一件事就好 做点什么 |
| 587 | My suggestion is to write three important tasks every morning | 我建议每天早上写三份重要任务 |
| 588 | before you start your day. | 在你开始你的日子。 |
| 589 | Just three, not 20, not 10, three. | 只有三个,不是20,不是10,3。 |
| 590 | Do those three things first before you get distracted. | 在你分心之前先做这三件事 |
| 591 | At the end of the day, look at your list. | 临终时看榜. |
| 592 | Did you do all three? | 你都做了吗? |
| 593 | If yes, wonderful. | 狦琌 次 |
| 594 | If not, that's okay. | 如果不是,那没关系。 |
| 595 | Try again tomorrow. | 明天再试一次 |
| 596 | Do this every day for one month. | 每天做这个一个月。 |
| 597 | It will become a habit. | 这将成为一种习惯。 |
| 598 | And from this one small habit, other good habits will grow naturally. | 从这个小习惯中,其他好的习惯会自然生长. |
| 599 | Simple is always better when you are starting something new. | 简单总是更好的 当你开始新的东西。 |
| 600 | I love your advice, Mark. | 我喜欢你的建议,马克。 |
| 601 | Three tasks per morning, simple and powerful. | 每晨完成三项任务,简单有力. |
| 602 | My advice is very similar. | 我的建议很相似 |
| 603 | I would tell a beginner to just start. | 我会告诉初学者刚刚开始。 |
| 604 | Do not wait for the perfect system or the perfect moment. | 不要等待完美的系统 或完美的时刻。 |
| 605 | Start now with something very small. | 先从很小的东西开始 |
| 606 | Maybe just write a to-do list today. | 也许只是写一个待办事宜清单今天。 |
| 607 | Maybe just turn off notifications for one hour. | 也许只需关闭一个小时的通知。 |
| 608 | Pick one small thing and try it today. | 挑个小东西来试一下 |
| 609 | Progress, not perfection. | 进步,不是完美。 |
| 610 | Even a tiny change is better than no change. | 哪怕是小小的改变 也比没有改变好 |
| 611 | And celebrate your small wins. | 并庆祝你的小胜利。 |
| 612 | If you finish your three tasks today, feel proud. | 如果你今天完成你三项任务,你感到骄傲。 |
| 613 | Tell yourself, I did well today. | 告诉自己 我今天表现很好 |
| 614 | Positive feelings help you continue. | 积极的感情帮助你继续。 |
| 615 | Be kind to yourself on this journey. | 在旅途中要对自己好 |
| 616 | Yes, be kind to yourself. | 是的,对你自己好一点。 |
| 617 | That is so important. | 这很重要。 |
| 618 | We sometimes talk to ourselves very harshly. | 我们有时会很严厉地与自己交谈。 |
| 619 | We say, I am lazy. | 我们说,我懒惰。 |
| 620 | I have no discipline. | 我没有纪律 |
| 621 | I never finish anything. | 我从来没有完成任何事情。 |
| 622 | These thoughts are not helpful. | 这些想法没有帮助。 |
| 623 | They make us feel bad and unmotivated. | 它们让我们感到不祥和没有动机。 |
| 624 | Instead, try to be your own coach, not your own critic. | 相反,尝试做自己的教练,而不是自己的批评者. |
| 625 | Say, okay, today was not perfect, but I did something. | 说,好吧,今天不完美, 但我做了一些事情。 |
| 626 | Tomorrow, I will try again. | 明天我会再试一次 |
| 627 | Progress is not always a straight line. | 进步并不总是一条直线。 |
| 628 | Some days are better than others. | 有些日子比别的日子好 |
| 629 | That is normal and human. | 这是正常和人性的。 |
| 630 | The key is to keep going, to try again. | 关键是继续前进,再试一次. |
| 631 | Each small step forward counts. | 每一步都算数 |
| 632 | And over time, small steps add up to big changes in your life. | 随着时间推移,小步加起来,你的生活发生了巨大的变化. |
| 633 | Be your own coach, not your own critic. | 做你自己的教练,而不是你自己的批评家. |
| 634 | What a beautiful message. | 多么美丽的信息。 |
| 635 | I think that's a perfect way to end our conversation today. | 我想这是结束我们今天谈话的最好办法 |
| 636 | We talked about so many things. | 我们谈了很多事情 |
| 637 | What time management is, why it is important. | 管理时间是什么,为什么它很重要。 |
| 638 | Common problems like distractions and procrastination. | 常见的问题如分心和拖延. |
| 639 | Useful strategies like to-do lists, time blocks, | 如待办事宜列表、时间块、 |
| 640 | morning routines, and the Pomodoro technique. | 早上的例行公事 还有波莫多罗技巧 |
| 641 | We talked about saying no, deadlines, | 我们说过不,截止日期, |
| 642 | and the importance of rest and balance. | 以及休息和平衡的重要性。 |
| 643 | I hope our listeners found all of this helpful. | 我希望我们的听众 发现所有这些帮助。 |
| 644 | Remember, you do not need to do everything at once. | 记住,你不需要马上做任何事 |
| 645 | Just start with one small step. | 从一小步开始 |
| 646 | Mark, any final words before we say goodbye today? | 马克,在我们今天告别之前,还有最后一句话吗? |
| 647 | Just a few final words. | 只说了几句话 |
| 648 | Thank you, Anna, for this wonderful conversation. | 谢谢你,安娜,这美妙的谈话。 |
| 649 | It was so enjoyable. | 它是如此的愉快。 |
| 650 | And I learned things too, | 我也学到了一些东西 |
| 651 | even from talking about what I already know. | 甚至从谈论 我已经知道。 |
| 652 | I want to say to everyone listening, | 我想告诉大家, |
| 653 | your time is valuable. | 你的时间是宝贵的。 |
| 654 | It is the most precious thing you have. | 这是你最珍贵的东西 |
| 655 | You cannot get it back, so use it with care and intention. | 你不能拿回来, 所以用它小心谨慎和有意图。 |
| 656 | Plan your days. | 计划你的日子。 |
| 657 | Focus on what matters to you. | 专心于你所须. |
| 658 | Rest and enjoy life. | 休息和享受生活。 |
| 659 | Manage your time so that you can live a life you are happy with. | 管理好你的时间 让你过上你快乐的生活 |
| 660 | Start small, be consistent, and be patient. | 开始小,要一致,要有耐心. |
| 661 | You can do this. | 你可以做到这一点。 |
| 662 | Thank you for listening to our podcast today. | 谢谢你今天收听我们的播客 |
| 663 | We hope to see you again very soon. | 我们希望很快能再次见到你。 |
| 664 | Thank you so much, Mark. | 非常感谢,马克。 |
| 665 | And thank you to everyone who listened today. | 感谢各位今天的听众。 |
| 666 | We hope this conversation gave you some good ideas | 我们希望这次谈话能给你一些好点子 |
| 667 | and maybe some inspiration to start making changes. | 以及一些启发 开始改变。 |
| 668 | Time management is a journey. | 时间管理是一个旅程。 |
| 669 | It's not something you perfect in one day. | 这不是你一天里完美的事情 |
| 670 | It takes practice and patience. | 这需要练习和耐心。 |
| 671 | But every step you take is worth it. | 但你的每一步都是值得的。 |
| 672 | Your future self will thank you. | 你的未来会感谢你的 |
| 673 | If you enjoyed this podcast, please share it with a friend. | 如果你喜欢这个播客 请和朋友分享 |
| 674 | Maybe someone you know needs these ideas too. | 也许你认识的人也需要这些想法 |
| 675 | Take care of your time and take care of yourselves. | 照顾好你们的时间 照顾好你们自己 |
| 676 | Goodbye for now and see you in the next episode of our podcast. | 暂时再见 下集节目再见 |
| 677 | Bye-bye. | 再见 |
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