【🎧每日 30 分钟英语播客】Your Future Be

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P1 · 【🎧每日 30 分钟英语播客】Your Future Begins with Self Control! 自控不是“对所有事情都说不” p01 双语 (P1)

【🎧每日 30 分钟英语播客】Your Future Begins with Self Control! 自控不是“对所有事情都说不” p01 双语 (P1)

发布于 2026-10-18 · 时长 22:35

字幕摘录

时间	英文	中文
0:00	Hello, everyone.	大家好,你们好
0:01	Welcome to our podcast.	欢迎来到我们的播客。
0:03	My name is Anna, and I am very happy to be here	我叫安娜,很高兴能来
0:06	with you today.	今天和你们一起
0:08	This podcast is for beginners, so we will speak slowly and use simple English.	这个播客是给初学者的, 所以我们会慢慢说,使用简单的英语。
0:14	Today our topic is self-control.	今天,我们的主题是自我控制。
0:17	Self-control means we can manage our actions, feelings,	自我控制意味着我们可以管理我们的行动,感情,
0:21	and habits.	和习惯。
0:23	It is very important in daily life.	这在日常生活中非常重要。
0:25	For example, we use self-control when	例如,我们使用自控

展开字幕全文（586 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to our podcast.	欢迎来到我们的播客。
3	My name is Anna, and I am very happy to be here	我叫安娜,很高兴能来
4	with you today.	今天和你们一起
5	This podcast is for beginners, so we will speak slowly and use simple English.	这个播客是给初学者的, 所以我们会慢慢说,使用简单的英语。
6	Today our topic is self-control.	今天,我们的主题是自我控制。
7	Self-control means we can manage our actions, feelings,	自我控制意味着我们可以管理我们的行动,感情,
8	and habits.	和习惯。
9	It is very important in daily life.	这在日常生活中非常重要。
10	For example, we use self-control when	例如,我们使用自控
11	we study, eat, or manage our time.	我们学习,吃, 或管理我们的时间。
12	I am here with my friend, Mark, and we will talk about	我在这里与我的朋友,马克, 我们会谈论
13	this topic together.	这个话题一起。
14	I hope you enjoy listening and learning English with us today.	我希望你今天能和我们一起听和学习英语
15	Hi, everyone.	大家好,你们好。
16	I'm Mark.	我是马克。
17	Thank you, Anna, for the introduction.	谢谢你 安娜 谢谢你的介绍
18	I'm excited to talk about self-control today.	今天我很高兴能说到自我控制
19	It is a very useful topic for everyone.	这对每个人都是一个非常有益的话题。
20	We all need self-control in our daily life.	我们都需要在日常生活中自我控制.
21	It helps	有帮助的
22	us make good choices and avoid bad habits.	我们做出正确的选择,避免不良习惯。
23	Sometimes it is not easy, but we can practice	有时候不容易 但我们可以练习
24	and improve.	并改进。
25	In this podcast, we will talk about simple examples of self-control.	在这个播客中,我们将谈论自我控制的简单例子。
26	We will use easy	慢慢来
27	words so you can understand well.	说话让你明白
28	I hope this conversation helps you learn English and think	我希望这次谈话能帮助你学英语,思考
29	about your own habits, too.	还有你自己的习惯
30	What do you think about self-control, Mark?	你觉得自我控制怎么样,马克?
31	Yes, Anna, I agree with you.	是的,安娜,我同意你的观点。
32	Self-control is very important, but sometimes it is difficult.	自我控制非常重要,但有时很难。
33	I also have moments when I want to	我也有些时候我想
34	relax instead of working, but I try to control myself and finish my tasks first.	放松而不是工作, 但我试图控制自己 并先完成我的任务。
35	It makes me	这让我
36	feel good after that.	之后感觉很好
37	I think self-control helps us reach our goals.	我认为自我控制有助于我们实现目标。
38	If we practice every day,	如果我们每天练习
39	we can get better.	我们可以变得更好。
40	Even small actions can make a big difference.	即使是小动作也能产生很大影响.
41	I am happy to share my experiences	我很乐意分享我的经验
42	and learn from you, too.	并学习你。
43	That's true, Mark.	没错,马克
44	Small actions are very important.	小行动非常重要。
45	We do not need to be	我们不需要
46	perfect.	完美无缺
47	We just need to try a little every day.	我们每天都需要尝试一下
48	I think self-control is like a skill.	我认为自我控制就像一种技能。
49	We can learn	我们可以学习
50	it and improve over time.	随着时间的推移,它和进步。
51	Sometimes we make mistakes and that is okay.	有时我们犯错误,这没关系。
52	We can try again the	我们可以再试一次
53	next day.	第二天,我会去的
54	I also think it is important to be kind to ourselves.	我也认为对自己好很重要。
55	If we are too strict, we may feel	如果我们太严格,我们可能觉得
56	stressed.	压力很大。
57	So we need balance in our life.	所以我们需要平衡的生活。
58	I like that idea, Anna.	我喜欢这个想法,安娜。
59	Balance is very important.	平衡非常重要。
60	If we	如果我们
61	have too much control, life can feel hard.	控制力太强 生活会很难过
62	But if we have no control, we may have problems.	但是如果我们没有控制, 我们可能会有问题。
63	So we	所以我们
64	need a good balance.	需要一个良好的平衡。
65	For example, we can work hard but also take time to rest.	例如,我们可以努力工作,但也需要时间休息。
66	We can eat healthy	我们可以健康地吃东西
67	food but also enjoy some treats.	吃东西,也吃点吃的
68	I think self-control is about making good choices most of the time.	我认为自我控制是大多数时候的好选择
69	It	这个
70	is okay to relax sometimes, too.	放松有时也行
71	Yes, Mark.	是的,马克。
72	I agree.	и種
73	Self-control is not about saying no to everything.	自我控制不是说不的一切。
74	It is about making good decisions.	问题在于做出正确的决定。
75	For example, I try to manage my time better.	例如,我试着更好地管理我的时间。
76	I make a simple plan	我做一个简单的计划
77	for my day.	为了我的日子。
78	This helps me stay focused and not waste time.	这有助于我保持专注 而不是浪费时间。
79	Sometimes I still get distracted but	有时候我还是心烦意乱
80	I try again.	我再试一次
81	I think planning is a good way to practice self-control.	我认为,规划是自我控制的好方法。
82	It helps me feel more	这让我感觉更深
83	That is a great idea, Anna.	这是个好主意,安娜。
84	Planning is very helpful.	规划很有帮助。
85	I also try to make a plan for my day.	我也试着为今天做个计划
86	I write down	我写下来
87	my tasks and do them one by one.	我的任务 一个一个地完成
88	This helps me stay focused.	这有助于我保持专注。
89	When I finish my tasks, I feel proud.	当我完成任务的时候,我感到骄傲。
90	Self-control also helps me avoid bad habits, like using my phone too much.	自我控制也帮助我避免不良习惯,比如太多使用手机.
91	It is not easy,	这不容易
92	but I try to limit my time.	但我试图限制我的时间。
93	These small changes help me a lot in my daily life.	这些小变化对我日常生活有很大帮助.
94	I understand that,	我理解你的话
95	Mark.	马克
96	Using the phone too much is a common problem.	使用电话太多是一个常见的问题.
97	I also try to control that.	我也试图控制它。
98	Sometimes	有时
99	I put my phone away when I study or work.	我学习或工作时把手机收起来
100	It helps me concentrate better.	这能让我更专心
101	I think self-control is very	我认为自我控制是非常
102	useful for students and workers.	对学生和工人有用。
103	It helps us use our time well and reach our goals.	它有助于我们很好地利用我们的时间,实现我们的目标。
104	Even small steps	哪怕是小步骤
105	can help us improve.	可以帮助我们改善。
106	Yes, Anna.	对,安娜
107	That is very true.	这是非常正确的。
108	Self-control is useful for everyone.	自我控制对每个人都有用。
109	It helps us	帮助我们
110	in school, work, and daily life.	在学校、工作和日常生活中。
111	We can start with small habits and improve step by step.	我们可以从小习惯开始,逐步改善.
112	I think it is	我觉得是
113	important to stay patient.	对保持耐心很重要
114	Change takes time.	变化需要时间。
115	We should not give up if it is difficult.	如果困难,我们不应放弃。
116	I hope our	我希望我们
117	listeners can learn something from our conversation and try to practice self-control in their life.	听众可以从我们的对话中学习一些东西,并尝试在生活中练习自我控制.
118	Thank you, Mark.	谢谢你,马克。
119	I think this is a great start to our topic.	我认为这是一个伟大的开始 我们的主题。
120	We talked about what self-control is	我们讨论过自我控制是什么
121	and why it is important.	以及为什么它是重要的。
122	I hope our listeners can understand and feel interested.	我希望我们的听众能够理解并感到兴趣.
123	In the next part,	在接下来的部分,
124	we will talk about simple examples of self-control in daily life.	我们将讨论日常生活中自我控制的简单例子。
125	This will help you learn more	这会帮助你学习更多
126	useful expressions and ideas.	有用的表达和想法。
127	Yes, Anna.	对,安娜
128	That sounds great.	听起来不错
129	Dear listeners, thank you for	亲爱的听众,谢谢你
130	listening to our introduction.	听听我们的介绍
131	We hope you enjoy this topic and learn new English words.	我们希望你们喜欢这个话题,学习新的英语词汇.
132	Now we will move to Part 1, where we talk about daily examples of self-control.	现在,我们将转到第一部分,我们在这里谈论每天自我控制的例子。
133	Please stay with	请留下来
134	us and continue listening.	继续听
135	Let's begin the next part of our podcast now.	让我们开始我们的播客的下一步。
136	Let's start Part 1 and	开始第一编
137	talk about simple examples of self-control in daily life.	谈论日常生活中自我控制的简单例子.
138	For me, one example is waking up early.	对我来说,一个例子是早起。
139	Sometimes I want to sleep more, but I try to get up on time.	有时候我想多睡一觉 但我试着准时起床
140	It is not easy, especially on cold	这不容易,特别是在寒冷的时候
141	mornings.	晨报.
142	I tell myself I need to start my day.	我告诉自己,我需要开始我的一天。
143	Another example is studying.	另一个例子是研究。
144	Sometimes I feel lazy,	有时候我觉得懒惰
145	but I try to sit down and study for at least a short time.	但我试着坐下来学习至少一小会儿
146	Even 10 minutes is OK.	十分钟都行
147	These small	这些小
148	actions are part of self-control.	行动是自我控制的一部分。
149	They help me stay focused and do what I need to do every day.	他们帮助我保持专注 每天做我需要做的事。
150	That is a great example, Anna.	这是一个很好的例子,安娜。
151	For me, self-control is also important when I use my phone.	对我来说,自我控制对我使用手机也很重要.
152	I like to watch videos and check social media, but sometimes I spend too much time,	我喜欢看视频和检查社交媒体 但有时我花太多时间
153	so I try to limit my phone use.	所以我试图限制我的电话使用。
154	For example, I do not use my phone when I work or study.	例如,我工作或学习时不使用手机。
155	I put it away and focus on my tasks.	我把它收起来,并专注于我的任务。
156	It is difficult at first, but it becomes easier with	起初很困难,但随着
157	time.	时间。
158	This small habit helps me be more productive.	这种小习惯能让我更有生产力
159	I think many people have this problem, so it is a	我觉得很多人都有这个问题 所以这是个
160	good example of self-control.	自我控制的好例子
161	Yes, Mark, I have the same problem with my phone.	是的,马克,我的手机也有同样的问题
162	Another example for me is eating.	我的另一个例子是吃饭。
163	I like sweet food, like chocolate and cake.	我喜欢甜食 巧克力和蛋糕
164	Sometimes I want	有时候我想
165	to eat a lot, but I try to stop myself.	吃很多, 但我试图阻止自己。
166	I tell myself to eat a small amount.	我告诉自己吃一点
167	This is not easy,	这不容易
168	but it is important for my health.	这对我的健康很重要
169	I think food is a common situation where we need self-control.	我认为食物是一种常见的情况,我们需要自我控制.
170	We can still enjoy food, but we need to be careful.	我们仍然可以享受食物,但我们需要小心。
171	This is a good way to practice	这是个好练习方式
172	self-control every day.	每天自控
173	I agree, Anna.	我同意 安娜 我同意你的观点
174	Food is a good example.	粮食是一个很好的例子。
175	I also try to eat healthy food during the week.	我本周还试着吃健康的食物
176	Sometimes I want fast food, but I try to choose	有时候我想吃快餐 但我试着选择
177	better options.	更好的选择。
178	Another example is exercise.	另一个例子是锻炼。
179	After work, I often feel tired and want to rest,	下班后,我常常觉得累了,想休息
180	but I try to go for a walk or do some exercise.	但我试图去散步或做一些运动。
181	Even a short walk is good.	哪怕走一小步也不错
182	It helps my body and	它帮助我的身体和
183	mind.	头脑。
184	Self-control helps me choose what is good for me even when I don't feel like doing it.	自我控制帮助我选择什么对我有好处, 即使我不愿意这样做。
185	That is very true, Mark.	没错,马克
186	Exercise is a great example.	锻炼是一个很好的例子。
187	Another situation for me is time	对我来说,另一个情况是时间
188	management.	管理层。
189	Sometimes I want to watch TV or relax, but I have work to do, so I try to finish my tasks	有时候我想看电视或放松 但我还有工作要做 所以我试着完成我的任务
190	first.	先说
191	After that, I can relax without worry.	在那之后,我可以放心地放松。
192	This makes me feel better.	这让我感觉好多了。
193	I think self-control	我觉得自控
194	helps us use our time wisely.	帮助我们明智地利用我们的时间。
195	If we always choose fun first, we may have problems later.	如果我们总是先选择乐趣,我们以后可能会有问题.
196	So it is important to balance work and rest.	因此,必须兼顾工作与休息。
197	Yes, Anna.	对,安娜
198	Time management is very important.	时间管理非常重要。
199	I also try to follow a schedule.	我也尽量按时间表办事
200	I plan my day and do my tasks step by step.	我计划了我的一天 一步一步地完成任务
201	Sometimes I do not want to follow the plan, but I try my best.	有时候我不想遵循计划 但我尽力了
202	Another example is saving money.	另一个例子是储蓄。
203	When I go shopping, I sometimes want to buy many things, but I ask myself,	当我去购物时, 有时我想买很多东西, 但我问自己,
204	do I really need this?	我真的需要这个吗?
205	This helps me spend less money.	这能让我少花钱
206	Self-control helps me make better	自控能让我好起来
207	decisions with my money.	用我的钱做决定
208	That is a very good point, Mark.	说得好,马克
209	Saving money is also part of self-control.	储蓄也是自我控制的一部分。
210	I try to do the same.	我也一样
211	Before I buy something,	在我买东西之前
212	I think carefully.	我仔细考虑
213	Another example is emotions.	另一个例子是情感。
214	Sometimes I feel angry or upset.	有时我感到愤怒或不安。
215	In those moments,	在那些时刻,
216	I try to stay calm and not say bad things.	我尽量保持冷静 不要说坏话
217	It is not easy, but I try to take a deep breath	这不容易 但我试着深呼吸
218	and think first.	先考虑一下
219	I think self-control is not only about actions, but also about feelings.	我认为,自我控制不仅涉及行动,而且涉及感情。
220	It helps us have better relationships with others.	它有助于我们与他人建立更好的关系。
221	I agree, Anna.	我同意 安娜 我同意你的观点
222	Controlling emotions is very	控制情绪是非常
223	important.	这很重要
224	Sometimes I feel stressed or angry, but I try to stay calm.	有时我感到压力或愤怒 但我尽量保持冷静
225	I may take a short break	我可以休息一会
226	or go for a walk.	或去散步。 。 。
227	This helps me feel better.	这能让我感觉好点
228	Another example is talking.	另一个例子是谈论。
229	Sometimes I want	有时候我想
230	to interrupt others, but I try to listen first.	打断别人 但我先听
231	This is also self-control.	这也是自我控制。
232	It helps me communicate	它能帮助我沟通
233	better.	好多了,你还好吧?
234	These small actions can improve our daily life and our relationships with people.	这些小行动可以改善我们的日常生活和我们与人民的关系。
235	Yes, Mark.	是的,马克。
236	Listening is very important.	听话很重要
237	I also try to listen more and speak less sometimes.	我有时也尽量多听,少说话。
238	It helps me understand others better.	它能让我更了解别人
239	Another example is keeping promises.	另一个例子是履行承诺。
240	If I say I will do	如果我说我会做
241	something, I try to do it.	我尽力了
242	Even if I feel tired or busy, I try to keep my word.	即使我感到疲惫或忙碌,我也会尽力遵守诺言.
243	This is also	这个也是
244	self-control.	自控。
245	It shows responsibility and respect.	它显示了责任和尊重。
246	I think these small habits help us become better	我觉得这些小习惯能帮助我们变得更好
247	people step by step.	人们一步一步走
248	That is a great example, Anna.	这是一个很好的例子,安娜。
249	Keeping promises is very important.	履行承诺非常重要。
250	I also try to	我也试着
251	be responsible.	负责。
252	If I have work to do, I try to finish it on time.	如果我还有工作要做,我尽量按时完成。
253	Sometimes I feel lazy, but I	有时候我觉得很懒,但我
254	find myself why it is important.	找到自己 为什么它是重要的。
255	Self-control helps me stay on track.	自我控制能帮助我保持正轨
256	It's not always easy,	这并不总是容易的,
257	but it's worth it.	但这是值得的。
258	These daily examples show that self-control is part of many small actions in our	这些日常例子表明,自我控制是我们许多小规模行动的一部分。
259	life.	活着
260	Yes, Mark.	是的,马克。
261	I think we shared many good examples.	我认为,我们分享了许多良好的例子。
262	Self-control is everywhere in our	我们无处不在自控
263	daily life.	日常生活。
264	From waking up early to managing our emotions, we use it all the time.	从早醒到处理情绪 我们一直用它
265	I hope our	我希望我们
266	listeners can understand these examples and think about their own habits.	听众可以理解这些例子,思考自己的习惯.
267	Maybe they can try one	也许他们可以试试
268	small change today.	今天有一点变化
269	It can make a big difference over time.	随着时间的推移,它可以产生巨大的变化。
270	That's right, Anna.	没错,安娜
271	Small changes can	小变化可以
272	lead to big results.	导致大结果。
273	I hope our listeners learned some useful ideas and simple English expressions.	我希望我们的听众学到一些有用的想法和简单的英语表达方式.
274	Talking about daily examples is a great way to practice English.	谈论日常例子是练习英语的好方法。
275	Now we are ready to move to	现在我们准备搬去
276	part two.	第二部分。
277	In the next part, we will talk about how to improve self-control and build good habits.	接下来,我们将讨论如何改进自我控制和建立良好习惯。
278	Let's continue our conversation together.	让我们继续我们的对话。
279	Now let's talk about how to improve self-control.	现在让我们谈谈如何提高自我控制.
280	For me, one helpful way is to start with small goals.	对我来说,一个有益的方法是从小目标开始。
281	I do not try to change everything at once.	我并不想马上改变一切
282	For example, if I want to study more, I start with just 10 or 15 minutes a day.	例如,如果我想多学习,我从每天10或15分钟开始。
283	This feels easy and	这感觉很简单
284	I can continue.	我可以继续。
285	Another way is to make a simple plan.	另一种方法是制定简单的计划.
286	I write down my tasks for the day.	我写下今天的任务
287	When I	当我
288	see my plan, I feel more focused.	看到我的计划,我觉得更专注。
289	These small steps help me build good habits slowly.	这些小步骤帮助我慢慢地建立良好的习惯.
290	I think	我觉得
291	anyone can try this and improve little by little.	任何人都可以尝试 和一点点改善。
292	That is a very good idea, Anna.	这是个好主意,安娜。
293	Starting small is	开始小是
294	very important.	非常重要的一点
295	For me, another way to improve self-control is to remove distractions.	对我来说,提高自我控制的另一种方法是去除分心.
296	For	对于
297	example, when I study or work, I put my phone in another room.	例如,当我学习或工作时, 我把手机放在另一个房间。
298	This helps me focus better.	这能让我更专心
299	I also	我也一样
300	try to create a good environment.	试着创造一个良好的环境。
301	I keep my desk clean and quiet.	我保持我的桌子干净和安静。
302	This makes it easier to concentrate.	这样就更容易集中精神.
303	I think our environment can help or stop our self-control, so we should make it simple and	我认为我们的环境可以帮助或阻止我们的自我控制,所以我们应该让它简单,
304	comfortable for work and study.	适合工作和学习
305	Yes, Mark, the environment is very important.	是的,马克,环境很重要。
306	Another way I	另一种方式我
307	improve my self-control is by making a routine.	提高我的自我控制 通过做一个常规。
308	When I do the same things every day, it becomes	当我每天做同样的事情, 它变成
309	a habit.	一个习惯。
310	For example, I study at the same time every evening.	例如,我每天晚上在同一时间学习。
311	At first, it was hard, but now it	一开始很难,但现在
312	feels normal.	感觉正常
313	I do not think too much.	我不觉得太多。
314	I just do it.	我只是做到这一点。
315	This helps me save energy and stay consistent.	这帮助我节省精力,保持一贯性。
316	I think routines are very helpful for building good habits and improving self-control.	我认为例行公事对于建立良好习惯,提高自我控制性,很有帮助.
317	I agree, Anna.	我同意 安娜 我同意你的观点
318	A routine makes things easier.	例行公事使事情变得容易。
319	Another tip is to reward yourself.	另一个小费是奖励你
320	When I finish	当我完成
321	a small goal, I give myself a reward.	一个小目标,我给自己一个奖励。
322	It can be something simple, like watching a short video	很简单,比如看短视频
323	or eating a snack.	或者吃点心
324	This makes me feel good and motivates me to continue.	这让我感觉很好,并激励我继续。
325	I think rewards are	我认为奖励是
326	helpful because they make hard tasks more enjoyable.	因为他们让艰难的任务更令人愉快
327	We just need to keep the rewards small and not	我们只需要保持小的回报,而不是
328	overdo them.	过分了
329	That is a great idea, Mark.	这主意不错,马克
330	Rewards can make a big difference.	报恩能大异.
331	Another way I improve	另一种方法,我改进
332	my self-control is by thinking about my goal.	我的自我控制是通过思考我的目标。
333	For example, if I want to be healthy, I remember	例如,如果我想健康,我记得
334	this when I choose my food.	当我选择我的食物。
335	It helps me make better decisions.	这有助于我做出更好的决定。
336	I also try to stay positive.	我也试图保持积极。
337	If I make a mistake, I do not feel too bad.	如果我犯了错,我并不觉得太糟糕。
338	I just try again.	我只是再试一次。
339	I think a positive mind is very	我认为一个积极的想法是非常
340	important when we want to change our habits.	当我们想要改变我们的习惯时,很重要。
341	Yes, Anna.	对,安娜
342	Thinking about your goal is very helpful.	考虑你的目标很有帮助
343	I also try to remember why I want to change.	我也试着记住为什么我想改变。
344	Another method I use is to take breaks.	我使用的另一种方法是休息。
345	If I	如果说
346	work for a long time, I feel tired and lose focus.	工作很长一段时间,我感到疲惫和失去注意力。
347	So I work for a short time, then take a short	所以,我工作很短时间,然后短时间
348	break.	中断。
349	This helps we stay fresh and continue.	这有助于我们保持新鲜和继续。
350	I think working too much without rest is not good.	我认为工作太多没有休息是不好的。
351	Balance is very important for self-control and good performance.	平衡对于自我控制和良好的表现非常重要。
352	I agree, Mark.	我同意,马克。
353	Breaks are very helpful.	休息很有帮助
354	Another tip is to ask for support.	另一个提示是请求支持。
355	Sometimes I talk to	有时我说话
356	friends about my goals.	朋友关于我的目标。
357	They support me and give me advice.	他们支持我,给我建议。
358	This makes me feel stronger.	这让我感觉更坚强
359	It is easier to stay focused when someone understands you.	当有人理解你时 集中精神就容易多了
360	I think we do not need to	我想我们不需要
361	do everything alone.	独行其事.
362	Support from others can help us improve faster and feel more confident.	其他人的支持可以帮助我们更快地改进,并感到更加自信。
363	That is a very good point, Anna.	说得好,安娜
364	Support is important.	支持很重要。
365	I also think it is helpful to track	我也觉得追踪有帮助
366	your progress.	你的进步。
367	For example, I write down what I do every day.	例如,我每天写下我的工作。
368	When I see my progress, I feel proud.	当我看到自己的进步,我感到骄傲。
369	It motivates me to continue.	这促使我继续工作。
370	Even small progress is important.	即使是小的进展也很重要。
371	It shows that we are moving forward.	这表明我们正在向前迈进。
372	This can help us stay consistent and not give up.	这可以帮助我们保持一贯,不放弃。
373	Yes, Mark.	是的,马克。
374	Tracking progress is a great idea.	跟踪进展是个好主意。
375	It helps us see our improvement.	它帮助我们看到我们的改善。
376	Another thing I do is keep things simple.	我所做的另一件事就是让事情变得简单。
377	If my plan is too big,	如果我的计划太大了
378	I feel tired and stop.	我感到疲惫和停止。
379	So I keep my goals small and clear.	因此,我的目标小而清晰。
380	This makes it easier to follow.	这使得跟随更加容易.
381	I think simple plans are better for beginners.	我觉得简单的计划对初学者来说更好
382	They help us build strong habits step by step.	它们帮助我们一步一步地建立强烈的习惯。
383	I agree, Anna.	我同意 安娜 我同意你的观点
384	Simple is always better.	简单总是更好的。
385	Another tip is to be patient.	另一个小费是耐心点
386	Self-control does not improve	自我控制没有改善
387	in one day.	一天之内。
388	It takes time.	这需要时间。
389	Sometimes we feel slow, but that's okay.	有时我们感觉很慢,但没关系。
390	We should keep trying.	我们应该继续努力
391	I think patience is very important.	我认为耐心是非常重要的。
392	If we continue, we will see results in the future.	如果我们继续下去,我们将看到未来的结果。
393	That is very true, Mark.	没错,马克
394	Patience is key.	耐心是关键
395	I think we shared many useful ways to improve	我想我们分享了许多有用的改进方法
396	self-control.	自控。
397	Starting small, making a routine, taking breaks, and staying positive are all	开始小,做一个例行公事,休息,保持积极
398	helpful.	帮助。
399	I hope our listeners can try these ideas in their daily life.	我希望我们的听众能在日常生活中尝试这些想法.
400	Even one small change can	哪怕一个小变化
401	make a difference.	做一个改变。
402	Yes, Anna.	对,安娜
403	This was a great discussion.	这是一个伟大的讨论。
404	I hope our listeners learned something	我希望我们的听众学到一些东西
405	useful and easy to understand.	有用和容易理解。
406	Improving self-control is possible for everyone.	改善自我控制对每个人都是可能的。
407	We just	我们只是
408	need to take small steps and keep going.	需要采取小步骤,继续前进。
409	Now we are ready to move to part three, where we will talk	现在我们准备进入第三部分,我们将在这里讨论
410	about challenges and how to deal with them.	如何应对挑战。
411	Let's continue together.	让我们继续在一起。
412	Now let's talk about	现在让我们谈谈
413	challenges in self-control.	自我控制方面的挑战。
414	For me, one big challenge is feeling lazy.	对我来说,一个巨大的挑战是 感到懒惰。
415	Sometimes I do not	有时候我不懂
416	want to do anything, even simple tasks.	想要做任何事情,甚至简单的任务。
417	On those days, it is very hard to follow my plan.	在那些日子,很难遵循我的计划。
418	I just	и琌
419	want to stay in bed or watch videos.	想留在床上或看视频。
420	But I try to start with a very small action, like standing up	但我想从一个很小的动作开始 比如站起来
421	or opening my book.	或者打开我的书。
422	After I start, it becomes easier.	在我开始后,它变得更容易。
423	I think the hardest part is the beginning.	我认为最难的部分是开始。
424	If we can start, we can continue.	如果我们能开始,我们可以继续。
425	This is my way to deal with lazy feelings.	这是我处理懒惰情绪的方法
426	I understand that, Anna.	我理解,安娜,我懂你说什么
427	I also feel lazy sometimes.	有时候我也觉得很懒
428	Another challenge for me is stress.	我的另一个挑战是压力。
429	When I feel stressed, I want to avoid my work.	当我感到压力,我想避免我的工作。
430	I may watch videos or eat snacks instead of working.	我可以看视频或吃点心 而不是工作。
431	It is not a good habit.	这不是一个很好的习惯。
432	So I try to manage my stress first.	所以我试着先处理压力
433	I take deep breaths or go for a	我深吸一口气,还是去
434	short walk.	短短的走动。
435	This helps me feel calm.	这能让我感到冷静
436	After that, I can focus better.	之后,我可以更好地集中精神。
437	I think it is important to	我觉得重要的是
438	understand our feelings and deal with them before we try to control our actions.	理解我们的感受,并在我们试图控制我们的行动之前处理他们.
439	That is a very good point, Mark.	说得好,马克
440	Understanding feelings is important.	理解感觉很重要
441	Another challenge for me	我又遇到一个挑战
442	is distractions.	这是分散注意力。
443	For example, when I study, I sometimes check my phone again and again.	例如,我学习时,有时会反复检查手机.
444	It breaks my focus.	它打破了我的焦点。
445	To solve this, I put my phone far away or turn it off.	为了解决这个问题,我把手机放远了或者关了
446	It is a simple action,	这是一个简单的行动,
447	but it helps a lot.	但它帮助了很多。
448	I think removing distractions is a strong way to improve self-control.	我认为消除分散注意力是改善自我控制的有力方法.
449	We need to make it easier to focus and harder to get distracted.	我们需要使注意力更加集中,使注意力更加分散。
450	Yes, Anna.	对,安娜
451	Distractions are a big problem.	分心是一个大问题。
452	Another challenge is losing motivation.	另一个挑战是失去动力。
453	Sometimes I feel excited at the beginning, but later I lose interest.	有时候我一开始很兴奋 但后来我失去了兴趣
454	When this happens,	当这种情况发生时,
455	I remind myself why I started.	我提醒自己为什么我开始。
456	I think about my goals again.	我又想起我的目标
457	This helps me continue.	这帮助我继续。
458	I also try	我也试试
459	to change my routine a little to make it more interesting.	来改变我的习惯 让它更有趣。
460	For example, I study in a different	比如,我学习不同的
461	place or listen to music.	或听音乐。
462	Small changes can help us feel fresh and motivated again.	小的改变可以帮助我们再次感到新鲜和有动力。
463	I like that idea, Mark.	我喜欢这个想法,马克。
464	Changing things a little can help a lot.	改变一些事情可以帮助很多。
465	Another challenge is being too strict with myself.	另一个挑战是对我太严格了。
466	Sometimes I want to do everything perfectly.	有时候我想做一切完美。
467	If I make a mistake, I feel bad and lose motivation.	如果我犯了错误,我感到难过,失去动力。
468	So now I try to be more kind to myself.	所以现在我试着对自己好一点
469	I accept that mistakes are normal.	我同意错误是正常的。
470	I just try again.	我只是再试一次。
471	I think self-control is not about being	我认为自我控制不是关于
472	perfect.	完美无缺
473	It is about trying again and not giving up.	而是再试一次而不放弃
474	This makes me feel more relaxed and strong.	这让我感觉更加放松和坚强.
475	That is a very important idea, Anna.	这是一个非常重要的想法,安娜。
476	Being too strict can make things harder.	过于严格会让事情更难办
477	Another challenge for me is time pressure.	我的另一个挑战是时间压力。
478	When I have many tasks, I feel overwhelmed.	当我有很多任务的时候,我感到不堪重负。
479	I don't know where to start.	不知从何起.
480	In this situation, I try to choose one small task and begin.	在这种情况下,我试图选择一个小任务开始。
481	After	之后
482	I finish one thing, I feel better and continue.	我完成了一件事,我感觉好多了,继续。
483	I think breaking big tasks into small steps is a	我觉得把大任务分成小步骤
484	good way to deal with pressure.	处理压力的好方法
485	It makes everything feel easier and more possible.	它使一切感觉更加容易和可能。
486	Yes, Mark.	是的,马克。
487	Breaking tasks is very helpful.	突破任务很有帮助.
488	Another challenge is bad habits.	另一个挑战是不良习惯。
489	Sometimes	有时
490	we repeat the same bad actions, like eating too much or wasting time.	我们重复同样的恶行 比如吃太多或者浪费时间
491	It is hard to stop.	这很难停止。
492	For me, I try to replace a bad habit with a good one.	对我来说,我试图用一个好习惯来代替一个坏习惯.
493	For example, if I want to eat snacks,	例如,如果我想吃点心,
494	I try to eat fruit instead.	我试着吃水果
495	This is not perfect, but it is better.	这并非完美,而是更好。
496	I think changing habits takes	我觉得改变习惯需要
497	time, but small changes can help us improve slowly.	时间,但小的变化可以帮助我们缓慢改善。
498	I agree, Anna.	我同意 安娜 我同意你的观点
499	Replacing habits is a	替换习惯是一种
500	smart way.	聪明的方式。
501	Another challenge is feeling tired.	另一个挑战是感到疲惫。
502	When I'm very tired, I have less self-control.	我非常疲倦时,自我控制力就更少了.
503	I make bad choices more easily.	我做坏的选择更容易。
504	So, I try to take care of my body.	所以,我试图照顾我的身体。
505	I sleep enough and take	我睡得够久了
506	breaks during the day.	白天休息时间。
507	Good rest helps me think clearly and make better decisions.	良好的休息有助于我清楚思考 并做出更好的决定。
508	I think health is very important for self-control.	我认为健康对于自我控制非常重要。
509	If we feel good, it is easier to control our	如果我们感觉好点,就更容易控制我们
510	actions.	行动。
511	That is very true, Mark.	没错,马克
512	Health is very important.	健康是非常重要的。
513	Another challenge is comparing	另一个挑战是比较
514	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我们自己跟别人
515	Sometimes I see other people doing very well, and I feel bad.	有时我看到其他人做得很好,我觉得很糟。
516	I think I am not	我觉得我不是
517	good enough.	够好了
518	But now, I try to focus on my own progress.	但是现在,我试着专注于我自己的进步。
519	I do not need to be like others.	我不需要像其他人一样。
520	I just	и琌
521	need to improve little by little.	需要逐渐改善。
522	This helps me stay positive and continue my journey.	这有助于我保持积极,继续我的旅程。
523	Self-control	自控
524	is personal, and everyone has their own speed.	这是个人的,每个人都有自己的速度。
525	Yes, Anna.	对,安娜
526	That is a very healthy way to think.	这是一个非常健康的思考方式。
527	Everyone is different.	每个人都不一样
528	Another challenge is giving up too quickly.	另一个挑战是放弃得太快。
529	Sometimes we try for a few days	有时我们尝试几天
530	and then stop.	然后停下来。
531	But real change needs time.	但真正的变革需要时间。
532	I try to remind myself to keep going, even if it's slow.	我试着提醒自己继续前进 即使它很慢
533	I focus on small progress, not big results.	我的重点是小进展,而不是大成果。
534	This helps me stay patient.	这能让我保持耐心
535	I think consistency	我认为一致
536	is more important than speed.	比速度还重要
537	Doing a little every day is better than doing a lot once and stopping.	每天做一点比做很多事和停止更好。
538	I agree, Mark.	我同意,马克。
539	Consistency is very important.	一致性非常重要。
540	We talked about many challenges, like laziness,	我们谈论了很多挑战,比如懒惰,
541	stress, distractions, and bad habits.	压力 分散注意力 以及不良习惯
542	These are normal problems, and everyone has them.	这是正常的问题,每个人都有。
543	The important thing is to find simple ways to deal with them.	重要的是找到简单的办法来对付它们。
544	I hope our listeners can understand	我希望我们的听众能理解
545	that they are not alone.	他们并不是孤独的。
546	We all try and learn every day.	我们每天都在努力学习
547	Yes, Anna.	对,安娜
548	This was a very helpful	这很有帮助
549	discussion.	讨论。
550	We shared many real challenges and simple solutions.	我们有着许多真正的挑战和简单的解决办法。
551	I hope our listeners feel	希望我们的听众能感觉到
552	encouraged and ready to try.	鼓励并准备尝试。
553	Self-control is not easy, but it is possible.	自我控制并不容易,但这是可能的。
554	With practice and	实践和
555	patience, we can improve.	耐心点,我们可以改进
556	Now we are ready to move to the ending and finish our podcast.	现在,我们准备走向结束 并完成我们的播客。
557	Thank you for staying with us.	谢谢你陪我们
558	Thank you, everyone, for listening to our podcast today.	谢谢大家今天收听我们的播客
559	We talked about self-control and shared many simple ideas and examples.	我们谈到了自我控制,并分享了许多简单的想法和例子。
560	I hope you enjoyed	我希望你喜欢
561	our conversation and found it helpful.	我们的谈话 觉得很有帮助
562	Remember, self-control is something we can practice	记住,自我控制是我们可以练习的
563	every day.	每天都这样
564	Start with small steps and be kind to yourself.	从小步开始,对自己好一点
565	You do not need to be perfect.	你不需要完美无缺
566	Just try your best and keep going.	尽量继续前进
567	Thank you, Mark, for this great talk.	谢谢你,马克,谢谢你的好话
568	I really enjoyed it.	我真的很喜欢
569	I hope our listeners can join us again next time.	我希望我们的听众下次能再次加入我们。
570	Take care and see you soon.	保重,再见
571	Goodbye.	再见
572	Thank you, Anna, and thank you to all our listeners.	谢谢你 安娜 感谢所有的听众
573	It was great to talk about	聊起来真好
574	self-control with you today.	今日与汝自控.
575	I hope this podcast helped you learn new words and simple ways to talk	我希望这个播客能帮助你学习新词 和简单的谈话方式
576	in English.	英文。
577	More importantly, I hope it helped you think about your own habits.	更重要的是,我希望这能帮助你思考你自己的习惯.
578	Remember to	记住
579	stay patient and keep practicing.	保持耐心 继续练习
580	Small changes can make a big difference over time.	随着时间的推移,小的变化可以产生巨大的变化。
581	I also enjoyed	我也很开心
582	our conversation very much, Anna.	我们的对话非常热烈,安娜。
583	Thank you, everyone, for listening.	谢谢大家的聆听
584	Have a wonderful day,	祝你今天过得愉快
585	and we hope to see you again in our next episode.	我们希望能在下一集再见到您
586	Goodbye.	再见

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P2 · 【🎧每日 30 分钟英语播客】Your Future Begins with Self Control! 自控不是“对所有事情都说不” p02 英文 (P2)

【🎧每日 30 分钟英语播客】Your Future Begins with Self Control! 自控不是“对所有事情都说不” p02 英文 (P2)

发布于 2026-10-18 · 时长 22:35

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时间	英文	中文
0:00	Hello, everyone.	大家好,你们好
0:01	Welcome to our podcast.	欢迎来到我们的播客。
0:03	My name is Anna, and I am very happy to be here	我叫安娜,很高兴能来
0:06	with you today.	今天和你们一起
0:08	This podcast is for beginners, so we will speak slowly and use simple English.	这个播客是给初学者的, 所以我们会慢慢说,使用简单的英语。
0:14	Today our topic is self-control.	今天,我们的主题是自我控制。
0:17	Self-control means we can manage our actions, feelings,	自我控制意味着我们可以管理我们的行动,感情,
0:21	and habits.	和习惯。
0:23	It is very important in daily life.	这在日常生活中非常重要。
0:25	For example, we use self-control when	例如,我们使用自控

展开字幕全文（567 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to our podcast.	欢迎来到我们的播客。
3	My name is Anna, and I am very happy to be here	我叫安娜,很高兴能来
4	with you today.	今天和你们一起
5	This podcast is for beginners, so we will speak slowly and use simple English.	这个播客是给初学者的, 所以我们会慢慢说,使用简单的英语。
6	Today our topic is self-control.	今天,我们的主题是自我控制。
7	Self-control means we can manage our actions, feelings,	自我控制意味着我们可以管理我们的行动,感情,
8	and habits.	和习惯。
9	It is very important in daily life.	这在日常生活中非常重要。
10	For example, we use self-control when	例如,我们使用自控
11	we study, eat, or manage our time.	我们学习,吃, 或管理我们的时间。
12	I am here with my friend, Mark, and we will talk about	我在这里与我的朋友,马克, 我们会谈论
13	this topic together.	这个话题一起。
14	I hope you enjoy listening and learning English with us today.	我希望你今天能和我们一起听和学习英语
15	Hi, everyone.	大家好,你们好。
16	I'm Mark.	我是马克。
17	Thank you, Anna, for the introduction.	谢谢你 安娜 谢谢你的介绍
18	I'm excited to talk about self-control today.	今天我很高兴能说到自我控制
19	It is a very useful topic for everyone.	这对每个人都是一个非常有益的话题。
20	We all need self-control in our daily life.	我们都需要在日常生活中自我控制.
21	It helps us	帮助我们
22	make good choices and avoid bad habits.	做出正确的选择,避免不良习惯。
23	Sometimes it is not easy, but we can practice and improve.	有时并不容易,但我们可以实践和改进。
24	In this podcast, we will talk about simple examples of self-control.	在这个播客中,我们将谈论自我控制的简单例子。
25	We will use easy	慢慢来
26	words so you can understand well.	说话让你明白
27	I hope this conversation helps you learn English and think	我希望这次谈话能帮助你学英语,思考
28	about your own habits, too.	还有你自己的习惯
29	What do you think about self-control, Mark?	你觉得自我控制怎么样,马克?
30	Yes, Anna, I agree with you.	是的,安娜,我同意你的观点。
31	Self-control is very important, but sometimes it is difficult.	自我控制非常重要,但有时很难。
32	I also have moments when I want to	我也有些时候我想
33	relax instead of working, but I try to control myself and finish my tasks first.	放松而不是工作, 但我试图控制自己 并先完成我的任务。
34	It makes me	这让我
35	feel good after that.	之后感觉很好
36	I think self-control helps us reach our goals.	我认为自我控制有助于我们实现目标。
37	If we practice every day,	如果我们每天练习
38	we can get better.	我们可以变得更好。
39	Even small actions can make a big difference.	即使是小动作也能产生很大影响.
40	I am happy to share my experiences	我很乐意分享我的经验
41	and learn from you, too.	并学习你。
42	That's true, Mark.	没错,马克
43	Small actions are very important.	小行动非常重要。
44	We do not need to be	我们不需要
45	perfect.	完美无缺
46	We just need to try a little every day.	我们每天都需要尝试一下
47	I think self-control is like a skill.	我认为自我控制就像一种技能。
48	We can learn	我们可以学习
49	it and improve over time.	随着时间的推移,它和进步。
50	Sometimes we make mistakes, and that is okay.	有时候我们犯错,这没关系。
51	We can try again the	我们可以再试一次
52	next day.	第二天,我会去的
53	I also think it is important to be kind to ourselves.	我也认为对自己好很重要。
54	If we are too strict, we may feel	如果我们太严格,我们可能觉得
55	stressed.	压力很大。
56	So we need balance in our life.	所以我们需要平衡的生活。
57	I like that idea, Anna.	我喜欢这个想法,安娜。
58	Balance is very important.	平衡非常重要。
59	If we	如果我们
60	have too much control, life can feel hard.	控制力太强 生活会很难过
61	But if we have no control, we may have problems.	但是如果我们没有控制, 我们可能会有问题。
62	So we	所以我们
63	need a good balance.	需要一个良好的平衡。
64	For example, we can work hard but also take time to rest.	例如,我们可以努力工作,但也需要时间休息。
65	We can eat healthy	我们可以健康地吃东西
66	food but also enjoy some treats.	吃东西,也吃点吃的
67	I think self-control is about making good choices most of the time.	我认为自我控制是大多数时候的好选择
68	It is okay to relax sometimes, too.	放松也没关系
69	Yes, Mark.	是的,马克。
70	I agree.	и種
71	Self-control is not about saying no	自我控制不是说不
72	to everything.	对一切。
73	It is about making good decisions.	问题在于做出正确的决定。
74	For example, I try to manage my time better.	例如,我试着更好地管理我的时间。
75	I make a simple plan for my day.	我为今天做了个简单的计划
76	This helps me stay focused and not waste time.	这有助于我保持专注 而不是浪费时间。
77	Sometimes I still	有时候我仍然
78	get distracted, but I try again.	分心,但我再试一次
79	I think planning is a good way to practice self-control.	我认为,规划是自我控制的好方法。
80	It helps	有帮助的
81	me feel more organized and calm.	我感到更有条理更冷静
82	That is a great idea, Anna.	这是个好主意,安娜。
83	Planning is very helpful.	规划很有帮助。
84	I also try to make a plan for my day.	我也试着为今天做个计划
85	I write down my tasks and do them one by one.	我写下我的任务 逐个完成
86	This helps	这有帮助
87	me stay focused.	我保持专注
88	When I finish my tasks, I feel proud.	当我完成任务的时候,我感到骄傲。
89	Self-control also helps me avoid bad habits	自我控制也帮助我避免不良习惯
90	like using my phone too much.	喜欢用我的手机太多。
91	It is not easy, but I try to limit my time.	这不容易,但我试图限制我的时间。
92	These small changes help	这些小改变帮助
93	me a lot in my daily life.	我日常生活中很多东西
94	I understand that, Mark.	我明白,马克
95	Using the phone too much is a common problem.	使用电话太多是一个常见的问题.
96	I also try to control that.	我也试图控制它。
97	Sometimes I put my phone away when I study or work.	有时我学习或工作时会把手机收起来.
98	It helps	有帮助的
99	me concentrate better.	我更专心
100	I think self-control is very useful for students and workers.	我认为自我控制对学生和工人非常有用.
101	It helps us use our time well and reach our goals.	它有助于我们很好地利用我们的时间,实现我们的目标。
102	Even small steps can help us improve.	即使是小步骤也能帮助我们改进。
103	Yes, Anna, that is very true.	是的,安娜,这是非常正确的。
104	Self-control is useful for everyone.	自我控制对每个人都有用。
105	It helps us in school,	它帮助我们在学校,
106	work, and daily life.	工作和日常生活。
107	We can start with small habits and improve step by step.	我们可以从小习惯开始,逐步改善.
108	I think it is important to stay patient.	我认为保持耐心很重要。
109	Change takes time.	变化需要时间。
110	We should not give up if it is	我们不应该放弃,如果它是
111	difficult.	很难
112	I hope our listeners can learn something from our conversation and try to	我希望我们的听众能从我们的谈话中学到一些东西,试着
113	practice self-control in their life.	在他们生活中实行自我控制。
114	Thank you, Mark.	谢谢你,马克。
115	I think this is a great	我觉得这很棒
116	start to our topic.	开始我们的主题。
117	We talked about what self-control is and why it is important.	我们谈到了自我控制是什么,为什么它是重要的。
118	I hope our listeners can understand and feel interested.	我希望我们的听众能够理解并感到兴趣.
119	In the next part,	在接下来的部分,
120	we will talk about simple examples of self-control in daily life.	我们将讨论日常生活中自我控制的简单例子。
121	This will help you learn more	这会帮助你学习更多
122	useful expressions and ideas.	有用的表达和想法。
123	Yes, Anna, that sounds great.	是的,安娜,这听起来很棒。
124	Dear listeners, thank you for listening to our introduction.	亲爱的听众们,感谢你们聆听我们的介绍。
125	We hope you enjoy this topic and	我们希望你喜欢这个话题
126	learn new English words.	学习新的英语词。
127	Now we will move to part one where we talk about daily examples of	现在,我们将转到第一部分,我们在那里谈论日常的例子:
128	self-control.	自控。
129	Please stay with us and continue listening.	请和我们一起继续听
130	Let's begin the next part of our podcast	我们开始播客的下一个部分
131	now.	现在
132	Let's start part one and talk about simple examples of self-control in daily life.	让我们开始第一部分,谈谈日常生活中自我控制的简单例子.
133	For me,	对我来说
134	one example is waking up early.	一个例子是早起。
135	Sometimes I want to sleep more, but I try to get up on time.	有时候我想多睡一觉 但我试着准时起床
136	It is not easy, especially on cold mornings.	这不容易,特别是在寒冷的早晨。
137	I tell myself I need to start my day.	我告诉自己,我需要开始我的一天。
138	Another example	另一个例子
139	is studying.	正在学习
140	Sometimes I feel lazy, but I try to sit down and study for at least a short time.	有时我感到懒惰,但我试着坐下来学习至少短时间.
141	Even 10 minutes is okay.	10分钟都行
142	These small actions are part of self-control.	这些小动作是自我控制的一部分.
143	They help me stay focused	他们帮助我保持专注
144	and do what I need to do every day.	并做我每天需要做的事情。
145	That is a great example, Anna.	这是一个很好的例子,安娜。
146	For me,	对我来说
147	self-control is also important when I use my phone.	我用手机的时候 自我控制也很重要
148	I like to watch videos and check	我喜欢看视频和检查
149	social media, but sometimes I spend too much time.	但有时我花太多时间。
150	So I try to limit my phone use.	所以我试图限制我的电话使用。
151	For example,	举例来说,
152	I do not use my phone when I work or study.	我工作或学习时不用手机
153	I put it away and focus on my tasks.	我把它收起来,并专注于我的任务。
154	It is difficult	这很难
155	at first, but it becomes easier with time.	一开始,但随着时间的流逝,它变得更容易。
156	This small habit helps me be more productive.	这种小习惯能让我更有生产力
157	I think many people have this problem, so it is a good example of self-control.	我认为很多人都有这个问题,所以这是自我控制的好例子.
158	Yes, Mark.	是的,马克。
159	I have the same problem with my phone.	我的手机也有同样的问题
160	Another example for me is eating.	我的另一个例子是吃饭。
161	I like sweet	我喜欢甜美
162	food, like chocolate and cake.	像巧克力和蛋糕一样的食物
163	Sometimes I want to eat a lot, but I try to stop myself.	有时候我想吃很多 但我试着阻止自己
164	I tell	我告诉
165	myself to eat a small amount.	自己吃一点
166	This is not easy, but it is important for my health.	这不容易,但对我的健康很重要。
167	I think food	我觉得食物
168	is a common situation where we need self-control.	这是一种常见的情况,我们需要自我控制。
169	We can still enjoy food, but we need to be careful.	我们仍然可以享受食物,但我们需要小心。
170	This is a good way to practice self-control every day.	这是每天自我控制的好方法。
171	I agree, Anna.	我同意 安娜 我同意你的观点
172	Food is a good example.	粮食是一个很好的例子。
173	I also try to eat healthy food during the week.	我本周还试着吃健康的食物
174	Sometimes I want fast food, but I try to choose better options.	有时我想吃快餐 但我试着选择更好的选择
175	Another example is exercise.	另一个例子是锻炼。
176	After work, I often feel tired and want to rest, but I try to go for a walk or do some exercise.	下班后,我常常感到疲倦,想休息,但我试着去散步或做一些运动.
177	Even a short walk is good.	哪怕走一小步也不错
178	It helps my body and mind.	能助我身心众生.
179	Self-control helps me choose what is good	自控帮助我选择什么是好的
180	for me, even when I don't feel like doing it.	对我来说,即使我不想这样做。
181	That is very true, Mark.	没错,马克
182	Exercise is a great example.	锻炼是一个很好的例子。
183	Another situation for me is time management.	我的另一个情况是时间管理。
184	Sometimes I want to watch TV or relax,	有时候我想看电视或放松
185	but I have work to do, so I try to finish my tasks first.	但我还有工作要做 所以我想先完成我的任务
186	After that, I can relax without worry.	在那之后,我可以放心地放松。
187	This makes me feel better.	这让我感觉好多了。
188	I think self-control helps us use our time wisely.	我认为自我控制有助于我们明智地利用我们的时间。
189	If we always choose	如果我们总是选择
190	fun first, we may have problems later, so it is important to balance work and rest.	有趣的是,我们以后可能会有问题,所以必须兼顾工作和休息。
191	Yes, Anna.	对,安娜
192	Time management is very important.	时间管理非常重要。
193	I also try to follow a schedule.	我也尽量按时间表办事
194	I plan my day	我计划今天
195	and do my tasks step by step.	一步一步地完成我的任务
196	Sometimes I do not want to follow the plan, but I try my best.	有时候我不想遵循计划 但我尽力了
197	Another example is saving money.	另一个例子是储蓄。
198	When I go shopping, I sometimes want to buy many things,	当我去购物时 有时我想买很多东西
199	but I ask myself, do I really need this?	但我问自己 我真的需要这个吗?
200	This helps me spend less money.	这能让我少花钱
201	Self-control	自控
202	helps me make better decisions with my money.	帮我用我的钱做更好的决定
203	That is a very good point, Mark.	说得好,马克
204	Saving money	储蓄
205	is also part of self-control.	这也是自我控制的一部分。
206	I try to do the same.	我也一样
207	Before I buy something, I think carefully.	在我买东西之前,我仔细想想
208	Another example is emotions.	另一个例子是情感。
209	Sometimes I feel angry or upset.	有时我感到愤怒或不安。
210	In those moments,	在那些时刻,
211	I try to stay calm and not say bad things.	我尽量保持冷静 不要说坏话
212	It is not easy, but I try to take a deep breath	这不容易 但我试着深呼吸
213	and think first.	先考虑一下
214	I think self-control is not only about actions, but also about feelings.	我认为,自我控制不仅涉及行动,而且涉及感情。
215	It helps us have better relationships with others.	它有助于我们与他人建立更好的关系。
216	I agree, Anna.	我同意 安娜 我同意你的观点
217	Controlling emotions is very important.	控制情绪是非常重要的
218	Sometimes I feel stressed or angry,	有时我感到压力或愤怒,
219	but I try to stay calm.	但我尽量保持冷静
220	I may take a short break or go for a walk.	我可能休息一会 或者去散步
221	This helps me feel better.	这能让我感觉好点
222	Another example is talking.	另一个例子是谈论。
223	Sometimes I want to interrupt others, but I try to listen first.	有时候我想打断别人 但我想先听
224	This is also self-control.	这也是自我控制。
225	It helps me communicate better.	它帮助我更好地沟通。
226	These small actions can improve our daily life and our relationships with people.	这些小行动可以改善我们的日常生活和我们与人民的关系。
227	Yes, Mark.	是的,马克。
228	Listening is very important.	听话很重要
229	I also try to listen more and speak less sometimes.	我有时也尽量多听,少说话。
230	It helps me understand others better.	它能让我更了解别人
231	Another example is keeping promises.	另一个例子是履行承诺。
232	If I say I will do something, I try to do it.	如果我说我会做点什么 我试着去做
233	Even if I feel tired or busy, I try to keep my word.	即使我感到疲惫或忙碌,我也会尽力遵守诺言.
234	This is also self-control.	这也是自我控制。
235	It shows	它显示
236	responsibility and respect.	责任和尊重。
237	I think these small habits help us become better people step by step.	我认为这些小习惯有助于我们一步一步地成为更好的人.
238	That is a great example, Anna.	这是一个很好的例子,安娜。
239	Keeping promises is very important.	履行承诺非常重要。
240	I also try to be responsible.	我也尽力负责
241	If I have work to do, I try to finish it on time.	如果我还有工作要做,我尽量按时完成。
242	Sometimes I feel lazy, but I remind myself why it	有时候我觉得很懒 但我提醒自己为什么
243	is important.	这一点很重要。
244	Self-control helps me stay on track.	自我控制能帮助我保持正轨
245	It's not always easy, but it's worth it.	虽不常易,但亦值之.
246	These daily examples show that self-control is part of many small actions in our life.	这些日常的例子表明,自我控制是我们生活中许多小行动的一部分.
247	Yes, Mark.	是的,马克。
248	I think we shared many good examples.	我认为,我们分享了许多良好的例子。
249	Self-control is everywhere in our daily life.	自控在我们日常生活中无处不在.
250	From waking up early to managing our emotions, we use it all the time.	从早醒到处理情绪 我们一直用它
251	I hope our listeners can	希望我们的听众可以
252	understand these examples and think about their own habits.	了解这些例子,想想他们自己的习惯.
253	Maybe they can try one small change	也许他们可以尝试一个小改变
254	today.	今时.
255	It can make a big difference over time.	随着时间的推移,它可以产生巨大的变化。
256	That's right, Anna.	没错,安娜
257	Small changes can lead to	小变化可导致
258	big results.	大结果。
259	I hope our listeners learn some useful ideas and simple English expressions.	我希望我们的听众能够学到一些有用的想法和简单的英语表达方式.
260	Talking about daily examples is a great way to practice English.	谈论日常例子是练习英语的好方法。
261	Now we are ready to move to part two.	现在我们准备转入第二部分。
262	In the next part, we will talk about how to improve	接下来,我们将讨论如何改进
263	self-control and build good habits.	自我控制和建立良好的习惯。
264	Let's continue our conversation together.	让我们继续我们的对话。
265	Now let's talk about how to improve self-control.	现在让我们谈谈如何提高自我控制.
266	For me, one helpful way is to start with small	对我来说,一个有用的方法是从小开始
267	goals.	目标。
268	I do not try to change everything at once.	我并不想马上改变一切
269	For example, if I want to study more,	比如,如果我想多学习一些
270	I start with just 10 or 15 minutes a day.	我从每天10或15分钟开始。
271	This feels easy, and I can continue.	这感觉很简单,我可以继续。
272	Another way is to make a simple plan.	另一种方法是制定简单的计划.
273	I write down my tasks for the day.	我写下今天的任务
274	When I see my plan, I feel more focused.	当我看到自己的计划时,我觉得更专注.
275	These small steps help me build good habits slowly.	这些小步骤帮助我慢慢地建立良好的习惯.
276	I think anyone can try this and improve little by little.	我认为任何人都可以尝试 和一点点改善。
277	That is a very good idea, Anna.	这是个好主意,安娜。
278	Starting small is very important.	开始小很重要。
279	For me, another way to improve	对我来说,另一种改善的方法
280	self-control is to remove distractions.	自控就是去除分心.
281	For example, when I study or work, I put my phone	比如说,我学习或工作的时候, 我把手机放进去
282	in another room.	在另一个房间。
283	This helps me focus better.	这能让我更专心
284	I also try to create a good environment.	我也试着创造一个良好的环境。
285	I keep	我坚持
286	my desk clean and quiet.	我的桌子干净安静
287	This makes it easier to concentrate.	这样就更容易集中精神.
288	I think our environment can help or	我认为我们的环境可以帮助或
289	stop our self-control, so we should make it simple and comfortable for work and study.	停止我们的自我控制, 所以我们应该让它简单和舒适 工作和学习。
290	Yes, Mark.	是的,马克。
291	The environment is very important.	环境非常重要。
292	Another way I improve my self-control is by	我提高自我控制的另一种方法是
293	making a routine.	做一个常规。
294	When I do the same things every day, it becomes a habit.	当我每天做同样的事情, 它成为一个习惯。
295	For example,	举例来说,
296	I study at the same time every evening.	我每天晚上在同一时间学习
297	At first, it was hard, but now it feels normal.	起初很困难,但现在感觉很正常.
298	I do not think too much.	我不觉得太多。
299	I just do it.	我只是做到这一点。
300	This helps me save energy and stay consistent.	这帮助我节省精力,保持一贯性。
301	I think routines are very helpful for building good habits and improving self-control.	我认为例行公事对于建立良好习惯,提高自我控制性,很有帮助.
302	I agree, Anna.	我同意 安娜 我同意你的观点
303	A routine makes things easier.	例行公事使事情变得容易。
304	Another tip is to reward yourself.	另一个小费是奖励你
305	When I finish	当我完成
306	my work or reach a small goal, I give myself a reward.	我的工作或达到一个小目标, 我给自己一个奖励。
307	It can be something simple like watching	它可以是简单的东西 像看
308	a short video or eating a snack.	短视频或吃点心。
309	This makes me feel good and motivates me to continue.	这让我感觉很好,并激励我继续。
310	I think rewards are helpful because they make hard tasks more enjoyable.	我认为奖励有帮助 因为他们使艰苦的任务更令人愉快
311	We just need to keep the rewards small and not overdo them.	我们只需要保持小的回报,而不是过度的回报。
312	That is a great idea, Mark.	这主意不错,马克
313	Rewards can make a big difference.	报恩能大异.
314	Another way I improve my	另一个方法,我改进我的
315	self-control is by thinking about my goal.	自我控制就是考虑我的目标
316	For example, if I want to be healthy, I remember	例如,如果我想健康,我记得
317	this when I choose my food.	当我选择我的食物。
318	It helps me make better decisions.	这有助于我做出更好的决定。
319	I also try to stay positive.	我也试图保持积极。
320	If I make a mistake, I do not feel too bad.	如果我犯了错,我并不觉得太糟糕。
321	I just try again.	我只是再试一次。
322	I think a positive mind is very important when we want to change our habits.	我认为,当我们想改变习惯时,积极的思想是非常重要的。
323	Yes, Anna.	对,安娜
324	Thinking about your goal is very helpful.	考虑你的目标很有帮助
325	I also try to remember why I want to	我也试着记住为什么我想
326	change.	变化。
327	Another method I use is to take breaks.	我使用的另一种方法是休息。
328	If I work for a long time, I feel tired and lose	如果我工作很长一段时间,我感到疲惫和失去
329	focus.	焦点。
330	So I work for a short time, then take a short break.	所以我工作很短时间,然后休息一下。
331	This helps we stay fresh and continue.	这有助于我们保持新鲜和继续。
332	I think working too much without rest is not good.	我认为工作太多没有休息是不好的。
333	Balance is very important for self-control and good performance.	平衡对于自我控制和良好的表现非常重要。
334	I agree, Mark.	我同意,马克。
335	Breaks are very helpful.	休息很有帮助
336	Another tip is to ask for support.	另一个提示是请求支持。
337	Sometimes I talk to	有时我说话
338	my friends about my goals.	我的朋友关于我的目标。
339	They support me and give me advice.	他们支持我,给我建议。
340	This makes me feel stronger.	这让我感觉更坚强
341	It is easier to stay focused when someone understands you.	当有人理解你时 集中精神就容易多了
342	I think we do not need to	我想我们不需要
343	do everything alone.	独行其事.
344	Support from others can help us improve faster and feel more confident.	其他人的支持可以帮助我们更快地改进,并感到更加自信。
345	That is a very good point, Anna.	说得好,安娜
346	Support is important.	支持很重要。
347	I also think it is helpful to track	我也觉得追踪有帮助
348	your progress.	你的进步。
349	For example, I write down what I do every day.	例如,我每天写下我的工作。
350	When I see my progress, I feel proud.	当我看到自己的进步,我感到骄傲。
351	It motivates me to continue.	这促使我继续工作。
352	Even small progress is important.	即使是小的进展也很重要。
353	It shows that we are moving forward.	这表明我们正在向前迈进。
354	This can help us stay consistent and not give up.	这可以帮助我们保持一贯,不放弃。
355	Yes, Mark.	是的,马克。
356	Tracking progress is a great idea.	跟踪进展是个好主意。
357	It helps us see our improvement.	它帮助我们看到我们的改善。
358	Another thing I do is keep things simple.	我所做的另一件事就是让事情变得简单。
359	If my plan is too big,	如果我的计划太大了
360	I feel tired and stop.	我感到疲惫和停止。
361	So I keep my goals small and clear.	因此,我的目标小而清晰。
362	This makes it easier to follow.	这使得跟随更加容易.
363	I think simple plans are better for beginners.	我觉得简单的计划对初学者来说更好
364	They help us build strong habits step by step.	它们帮助我们一步一步地建立强烈的习惯。
365	I agree, Anna.	我同意 安娜 我同意你的观点
366	Simple is always better.	简单总是更好的。
367	Another tip is to be patient.	另一个小费是耐心点
368	Self-control does not improve in one day.	一天之内,自我控制不会改善。
369	It takes time.	这需要时间。
370	Sometimes we feel slow,	有时候我们觉得很慢
371	but that's okay.	没关系
372	We should keep trying.	我们应该继续努力
373	I think patience is very important.	我认为耐心是非常重要的。
374	If we continue,	如果我们继续,
375	we will see results in the future.	我们将看到未来的结果。
376	That is very true, Mark.	没错,马克
377	Patience is key.	耐心是关键
378	I think we shared many useful ways to improve self-control.	我认为,我们分享了许多改进自我控制的有益方法。
379	Starting small, making a routine,	开始小,做一个常规,
380	taking breaks, and staying positive are all helpful.	休息,保持阳性都是有用的。
381	I hope our listeners can try these	我希望我们的听众可以试试这些
382	ideas in their daily life.	他们日常生活中的思想。
383	Even one small change can make a difference.	哪怕一个小改变也能有所改变。
384	Yes, Anna.	对,安娜
385	This was a great	这是伟大的
386	discussion.	讨论。
387	I hope our listeners learned something useful and easy to understand.	我希望我们的听众学到一些有用和容易理解的东西.
388	Improving self-control is possible for everyone.	改善自我控制对每个人都是可能的。
389	We just need to take small steps and keep going.	我们只需要采取小步骤,继续前进。
390	Now we are ready to move to part three, where we will talk about challenges and how to deal with	现在,我们准备转入第三部分,我们将在这里讨论挑战以及如何应对挑战。
391	them.	他们。
392	Let's continue together.	让我们继续在一起。
393	Now let's talk about challenges in self-control.	现在我们来谈谈自我控制方面的挑战
394	For me, one big challenge is feeling lazy.	对我来说,一个巨大的挑战是 感到懒惰。
395	Sometimes I do not want to do anything,	有时我什么都不想做
396	even simple tasks.	甚至简单的任务。
397	On those days, it is very hard to follow my plan.	在那些日子,很难遵循我的计划。
398	I just want to stay in bed or	我只是想留在床上,或者说
399	watch videos.	观看视频。
400	But I try to start with a very small action, like standing up or opening my book.	但我试着从一个很小的动作开始,比如站起来或者打开我的书.
401	After I start, it becomes easier.	在我开始后,它变得更容易。
402	I think the hardest part is the beginning.	我认为最难的部分是开始。
403	If we can start,	如果我们能开始
404	we can continue.	我们可以继续。
405	This is my way to deal with lazy feelings.	这是我处理懒惰情绪的方法
406	I understand that, Anna.	我理解,安娜,我懂你说什么
407	I also feel lazy sometimes.	有时候我也觉得很懒
408	Another challenge for me is stress.	我的另一个挑战是压力。
409	When I feel stressed, I want to avoid my work.	当我感到压力,我想避免我的工作。
410	I may watch videos or eat snacks instead of working.	我可以看视频或吃点心 而不是工作。
411	It is not a good habit.	这不是一个很好的习惯。
412	So I try to manage my stress first.	所以我试着先处理压力
413	I take deep breaths or go for a	我深吸一口气,还是去
414	short walk.	短短的走动。
415	This helps me feel calm.	这能让我感到冷静
416	After that, I can focus better.	之后,我可以更好地集中精神。
417	I think it is important to	我觉得重要的是
418	understand our feelings and deal with them before we try to control our actions.	理解我们的感受,并在我们试图控制我们的行动之前处理他们.
419	That is a very good point, Mark.	说得好,马克
420	Understanding feelings is important.	理解感觉很重要
421	Another challenge for me	我又遇到一个挑战
422	is distractions.	这是分散注意力。
423	For example, when I study, I sometimes check my phone again and again.	例如,我学习时,有时会反复检查手机.
424	It breaks my focus.	它打破了我的焦点。
425	To solve this, I put my phone far away or turn it off.	为了解决这个问题,我把手机放远了或者关了
426	It is a simple action,	这是一个简单的行动,
427	but it helps a lot.	但它帮助了很多。
428	I think removing distractions is a strong way to improve self-control.	我认为消除分散注意力是改善自我控制的有力方法.
429	We need to make it easier to focus and harder to get distracted.	我们需要使注意力更加集中,使注意力更加分散。
430	Yes, Anna.	对,安娜
431	Distractions are a big problem.	分心是一个大问题。
432	Another challenge is losing motivation.	另一个挑战是失去动力。
433	Sometimes I feel excited at the beginning, but later I lose interest.	有时候我一开始很兴奋 但后来我失去了兴趣
434	When this happens,	当这种情况发生时,
435	I remind myself why I started.	我提醒自己为什么我开始。
436	I think about my goals again.	我又想起我的目标
437	This helps me continue.	这帮助我继续。
438	I also try	我也试试
439	to change my routine a little to make it more interesting.	来改变我的习惯 让它更有趣。
440	For example, I study in a different	比如,我学习不同的
441	place or listen to music.	或听音乐。
442	Small changes can help us feel fresh and motivated again.	小的改变可以帮助我们再次感到新鲜和有动力。
443	I like that idea, Mark.	我喜欢这个想法,马克。
444	Changing things a little can help a lot.	改变一些事情可以帮助很多。
445	Another challenge is being too	另一个挑战也是
446	strict with myself.	严格对待我自己。
447	Sometimes I want to do everything perfectly.	有时候我想做一切完美。
448	If I make a mistake,	如果我犯了错
449	I feel bad and lose motivation.	我感觉很糟 失去动力了
450	So now I try to be more kind to myself.	所以现在我试着对自己好一点
451	I accept that mistakes	我接受这个错误
452	are normal.	这是正常的。
453	I just try again.	我只是再试一次。
454	I think self-control is not about being perfect.	我觉得自我控制不是完美
455	It is about trying again and not giving up.	而是再试一次而不放弃
456	This makes me feel more relaxed and strong.	这让我感觉更加放松和坚强.
457	That is a very important idea, Anna.	这是一个非常重要的想法,安娜。
458	Being too strict can make things harder.	过于严格会让事情更难办
459	Another challenge for me is time pressure.	我的另一个挑战是时间压力。
460	When I have many tasks, I feel overwhelmed.	当我有很多任务的时候,我感到不堪重负。
461	I don't know where to start.	不知从何起.
462	In this situation, I try to choose one small task and begin.	在这种情况下,我试图选择一个小任务开始。
463	After	之后
464	I finish one thing, I feel better and continue.	我完成了一件事,我感觉好多了,继续。
465	I think breaking big tasks into small steps	我想把大任务分成小步骤
466	is a good way to deal with pressure.	是处理压力的好办法
467	It makes everything feel easier and more possible.	它使一切感觉更加容易和可能。
468	Yes, Mark.	是的,马克。
469	Breaking tasks is very helpful.	突破任务很有帮助.
470	Another challenge is bad habits.	另一个挑战是不良习惯。
471	Sometimes	有时
472	we repeat the same bad actions, like eating too much or wasting time.	我们重复同样的恶行 比如吃太多或者浪费时间
473	It is hard to stop.	这很难停止。
474	For me, I try to replace a bad habit with a good one.	对我来说,我试图用一个好习惯来代替一个坏习惯.
475	For example, if I want to eat snacks,	例如,如果我想吃点心,
476	I try to eat fruit instead.	我试着吃水果
477	This is not perfect, but it is better.	这并非完美,而是更好。
478	I think changing habits takes	我觉得改变习惯需要
479	time, but small changes can help us improve slowly.	时间,但小的变化可以帮助我们缓慢改善。
480	I agree, Anna.	我同意 安娜 我同意你的观点
481	Replacing habits is a	替换习惯是一种
482	smart way.	聪明的方式。
483	Another challenge is feeling tired.	另一个挑战是感到疲惫。
484	When I am very tired, I have less self-control.	当我非常疲倦时,我的自我控制力会降低.
485	I make bad choices more easily.	我做坏的选择更容易。
486	So, I try to take care of my body.	所以,我试图照顾我的身体。
487	I sleep enough and take breaks	我睡够了休息
488	during the day.	在白天。 期间。
489	Good rest helps me think clearly and make better decisions.	良好的休息有助于我清楚思考 并做出更好的决定。
490	I think	我觉得
491	health is very important for self-control.	健康对于自我控制非常重要。
492	If we feel good, it is easier to control our actions.	如果我们感觉很好,就更容易控制我们的行动。
493	That is very true, Mark.	没错,马克
494	Health is very important.	健康是非常重要的。
495	Another challenge is comparing ourselves to	另一项挑战是将我们自己比作
496	others.	别人。
497	Sometimes I see other people doing very well, and I feel bad.	有时我看到其他人做得很好,我觉得很糟。
498	I think I am not good enough.	我想我不够好。
499	But now, I try to focus on my own progress.	但是现在,我试着专注于我自己的进步。
500	I do not need to be like others.	我不需要像其他人一样。
501	I just need to improve	我只是需要改进
502	little by little.	一点一点
503	This helps me stay positive and continue my journey.	这有助于我保持积极,继续我的旅程。
504	Self-control is personal,	自我控制是个人的,
505	and everyone has their own speed.	每个人都有自己的速度。
506	Yes, Anna, that is a very healthy way to think.	是的,安娜,这是一个非常健康的思考方式。
507	Everyone is different.	每个人都不一样
508	Another challenge is giving up too quickly.	另一个挑战是放弃得太快。
509	Sometimes we try for a few days	有时我们尝试几天
510	and then stop.	然后停下来。
511	But real change needs time.	但真正的变革需要时间。
512	I try to remind myself to keep going, even if it is slow.	我试图提醒自己继续前进,即使它很慢。
513	I focus on small progress, not big results.	我的重点是小进展,而不是大成果。
514	This helps me stay patient.	这能让我保持耐心
515	I think consistency	我认为一致
516	is more important than speed.	比速度还重要
517	Doing a little every day is better than doing a lot once and stopping.	每天做一点比做很多事和停止更好。
518	I agree, Mark.	我同意,马克。
519	Consistency is very important.	一致性非常重要。
520	We talked about many challenges, like laziness,	我们谈论了很多挑战,比如懒惰,
521	stress, distractions, and bad habits.	压力 分散注意力 以及不良习惯
522	These are normal problems, and everyone has them.	这是正常的问题,每个人都有。
523	The important thing is to find simple ways to deal with them.	重要的是找到简单的办法来对付它们。
524	I hope our listeners can understand	我希望我们的听众能理解
525	that they are not alone.	他们并不是孤独的。
526	We all try and learn every day.	我们每天都在努力学习
527	Yes, Anna, this was a very helpful	是的,安娜,这很有帮助
528	discussion.	讨论。
529	We shared many real challenges and simple solutions.	我们有着许多真正的挑战和简单的解决办法。
530	I hope our listeners feel	希望我们的听众能感觉到
531	encouraged and ready to try.	鼓励并准备尝试。
532	Self-control is not easy, but it is possible.	自我控制并不容易,但这是可能的。
533	With practice	实践
534	and patience, we can improve.	和耐心,我们可以改善。
535	Now we are ready to move to the ending and finish our podcast.	现在,我们准备走向结束 并完成我们的播客。
536	Thank you for staying with us.	谢谢你陪我们
537	Thank you, everyone, for listening to our podcast today.	谢谢大家今天收听我们的播客
538	We talked about self-control and shared many simple ideas and examples.	我们谈到了自我控制,并分享了许多简单的想法和例子。
539	I hope you enjoyed	我希望你喜欢
540	our conversation and found it helpful.	我们的谈话 觉得很有帮助
541	Remember, self-control is something we can practice every	记住,自我控制是我们可以练习的
542	day.	日报.
543	Start with small steps and be kind to yourself.	从小步开始,对自己好一点
544	You do not need to be perfect.	你不需要完美无缺
545	Just	刚刚
546	try your best and keep going.	尽量继续前进
547	Thank you, Mark, for this great talk.	谢谢你,马克,谢谢你的好话
548	I really enjoyed it.	我真的很喜欢
549	I hope	我希望这样
550	our listeners can join us again next time.	我们的听众可以再次加入我们
551	Take care and see you soon.	保重,再见
552	Goodbye.	再见
553	Thank you, Anna,	谢谢你,安娜,
554	and thank you to all our listeners.	感谢所有听众
555	It was great to talk about self-control with you today.	很高兴今天能和你谈谈自我控制
556	I hope this podcast helped you learn new words and simple ways to talk in English.	我希望这个播客能帮助你学习新词和用英语说话的简单方式.
557	More importantly,	更重要的是,
558	I hope it helped you think about your own habits.	我希望这能帮助你思考你自己的习惯。
559	Remember to stay patient and keep	记住要保持耐心
560	practicing.	练习
561	Small changes can make a big difference over time.	随着时间的推移,小的变化可以产生巨大的变化。
562	I also enjoyed our	我也喜欢我们
563	conversation very much, Anna.	谈了很多,安娜。
564	Thank you, everyone, for listening.	谢谢大家的聆听
565	Have a wonderful day, and we hope	祝你今天愉快 我们希望
566	to see you again in our next episode.	在下集再见
567	Goodbye.	再见

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