沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分

共 11 集

剧集目录

集	标题	时长
P1	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	9:51
P2	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	23:44
P3	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	10:35
P4	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	7:26
P5	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	8:28
P6	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	11:35
P7	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	14:07
P8	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	11:14
P9	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	8:12
P10	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	9:47
P11	沉浸式磨耳朵 \| 8 分钟英语播客全系列话题精选精听提分	3:32

P1 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p01 It’s Never Too Late To Learn Something (P1)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p01 It’s Never Too Late To Learn Something (P1)

发布于 2026-06-10 · 时长 9:51

字幕摘录

时间	英文	中文
0:13	Hello, and welcome back to our beloved listeners.	你好欢迎回到我们亲爱的听众身边
0:16	这是学习英语Podcast频道上的8-Minute英语Podcast系列.
0:22	I'm your host, Nathan, and it's a pleasure to have you with us again.	我是你的东道主,内森很高兴你再次和我们在一起
0:27	How long do you think your studies will last?	你觉得你的学习能持续多久?
0:30	Are you someone who thinks learning has an end, or do you think learning is a lifelong	你是认为学习有目的还是认为学习是一生
0:34	thing?	什麽事?
0:35	There are many opinions surrounding this.	围绕这一点有许多观点。
0:38	Everyone has their own point of view.	每个人都有自己的观点。
0:41	Today, we're diving into a topic that many of you might relate to.	今天,我们正在潜入一个话题你们很多人可能都和这个话题有关。
0:45	I'm too old to learn something new?	我太老了学点新东西?

展开字幕全文（131 条）

序号	英文	中文
1	Hello, and welcome back to our beloved listeners.	你好欢迎回到我们亲爱的听众身边
2	这是学习英语Podcast频道上的8-Minute英语Podcast系列.
3	I'm your host, Nathan, and it's a pleasure to have you with us again.	我是你的东道主,内森很高兴你再次和我们在一起
4	How long do you think your studies will last?	你觉得你的学习能持续多久?
5	Are you someone who thinks learning has an end, or do you think learning is a lifelong	你是认为学习有目的还是认为学习是一生
6	thing?	什麽事?
7	There are many opinions surrounding this.	围绕这一点有许多观点。
8	Everyone has their own point of view.	每个人都有自己的观点。
9	Today, we're diving into a topic that many of you might relate to.	今天,我们正在潜入一个话题你们很多人可能都和这个话题有关。
10	I'm too old to learn something new?	我太老了学点新东西?
11	We have a special conversation between Emily, a 25-year-old English teacher, and her 50-year-old	我们有一个特别的谈话艾米莉,一个25岁的英语老师, 她50岁
12	aunt, Goria.	姑姑高丽.
13	They will be discussing the topic of whether it's too late to learn something new.	他们将讨论是否为时已晚,
14	Also, we've prepared a special free PDF for this episode, full of useful tips and vocabulary	另外,我们为这集准备了特别的免费PDF,充满了有用的提示和词汇.
15	to help enhance your learning.	帮助增强你的学习。
16	Make sure to check it out.	确保检查出来。
17	Now, grab your favorite beverage, settle in, and start another thrilling English learning	现在,拿起你最喜欢的饮料,安顿下来,开始另一个令人兴奋的英语学习
18	adventure.	冒险
19	Let's dive in.	让我们潜入。
20	I'm glad you joined my English course.	我很高兴你加入我的英语课程。
21	You know, learning at this age is very wonderful and worthy.	你知道,在这个时代的学习是非常美妙和值得的。
22	I'm also very happy to study with you.	我也很高兴跟你一起学习
23	There are a lot of new things that I haven't tried before.	有很多我以前没有尝试过的新事物.
24	There are some ideas saying that only young people can learn new things.	有些观点认为只有年轻人才能学习新事物.
25	What do you think about it?	你觉得怎么样?
26	I used to think that way, but now I don't believe it at all.	我以前是这样想的但现在我完全不相信了
27	When I decided to learn English, I was worried about my age.	决定学习英语时,担心自己的年龄.
28	I also used to be afraid of people looking at me negatively.	我以前也害怕别人对我消极的看
29	But when I saw a video on TV about the education of older people, I got motivated again.	但当我在电视上看到一段关于老年人教育的视频时,我再次获得了动力.
30	What benefits have you experienced from learning something new at your age?	在你这个年纪学习新东西有什么好处?
31	Learning English keeps my mind active, which is very important as we get older.	学习英语让我的心灵保持活跃,这在我们变老时是非常重要的.
32	I also felt more socially connected, meeting new friends in my classes.	我也觉得社会关系更紧密,在课堂上认识新朋友.
33	It's a great way to stay engaged and feel happy.	保持接触并感到快乐是绝妙的方法.
34	That's wonderful to hear.	闻此妙法.
35	Keeping the mind active is important, and the social connections are a big bonus too.	保持心灵活力很重要,社会联系也是一笔巨大的奖金.
36	Many older adults still feel scared or doubt their abilities when starting something new.	许多年长的成年人在开始新事物时仍然感到害怕或怀疑自己的能力.
37	How did you overcome those feelings?	你是怎么克服这些感情的?
38	I realized everyone starts somewhere.	我意识到每个人都从某个地方开始
39	Setting small, achievable goals has helped, and your support has made a big difference.	制定小的、可实现的目标有所帮助,你们的支持也起了很大的作用。
40	Celebrating each small success keeps me motivated.	庆祝每一个小小的成功让我有动力。
41	Do you know any success stories of people who started learning something new later in life?	你知道后世开始学习新东西的人有什么成功的故事吗?
42	Yes, my friend Jane started learning to play the piano at 55.	是的,我的朋友简55岁开始学习弹钢琴.
43	Now, she even performs at local events.	现在,她甚至表演在当地的活动。
44	It's very inspiring.	这非常鼓舞人心。
45	That's amazing.	这是惊人的。
46	There are also many famous examples, like Julia Child, who started cooking in her late 30s	也有许多著名的例子,比如朱莉娅·柴尔德(Julia Child)在30多岁开始做饭.
47	and became a famous chef in her 50s.	并在50多岁时成为了著名的厨师.
48	It shows that it's never too late to start something new.	它显示它永远不会太晚开始新的东西。
49	So, in addition to classwork, what tools and resources did you find most helpful while learning English?	因此,除了课堂工作之外,在学习英语时,你发现哪些工具和资源最有帮助?
50	我用的是Duolingo和Babbel等在线平台。
51	They're user-friendly and great for daily practice.	它们方便用户,对日常练习很有帮助.
52	I also asked my son to teach me some difficult phrases.	我也请我儿子教我一些困难的句子.
53	That's wonderful.	这是美妙的。
54	We can learn from many different sources, not only from books, but also from our families.	我们可以从许多不同的来源学习,不仅从书籍中学习,而且从我们的家庭中学习.
55	When I was a child, I also learned English mainly from my father.	小时候也主要从父亲那里学英语.
56	Let's talk about some important vocabulary related to our topic.	让我们谈谈与我们的主题有关的一些重要词汇.
57	The first word is worthy.	初一句义有值.
58	It means being suitable to receive a good thing.	意思是适合接受一件好东西
59	Emily said that who is learning at an old age is very valuable and worthy of respect.	艾米丽说,谁在老年学习是非常有价值的,值得尊敬.
60	Then, we have motivate.	然后,我们有了动力。
61	It means to make someone want to do something well.	意思是让人想做点好事
62	Aunt Goria got motivated again after watching a video on TV about the education of older people.	在电视上观看了一段关于老年人教育的视频后,Goria姨妈再次获得了积极性.
63	Let's take a look at overcome.	让我们来看看克服。
64	This word means to deal with something.	这个词的意思是处理一些事情。
65	Setting small, achievable goals are ways that Aunt Goria uses to overcome bad feelings.	设定小而可实现的目标是Goria阿姨用来克服不良情绪的方法.
66	What about perform?	表演怎么样?
67	It means to entertain people by dancing, singing, acting, or playing music.	意思是通过跳舞,唱歌,表演,或演奏音乐来娱乐人们.
68	Aunt Goria got inspired by her friend because she learned to play piano and performed at local events at 55.	Goria姨妈得到了她朋友的启发,因为她学会了弹钢琴,并在55岁的地方活动中演出.
69	The last word is user-friendly.	最后一句话是方便用户的。
70	It's being simple for people to use.	方便众生用.
71	Some online apps are user-friendly for Aunt Goria to use.	一些在线应用程序方便Goria阿姨使用.
72	Let's listen to Emily and Goria's talk again, and this time, try to identify these words.	让我们再听艾米莉和戈里亚的谈话,这次,尝试辨别这些话.
73	I'm also very happy to study with you.	我也很高兴跟你一起学习
74	There are a lot of new things that I haven't tried before.	有很多我以前没有尝试过的新事物.
75	There are some ideas saying that only young people can learn new things.	有些观点认为只有年轻人才能学习新事物.
76	What do you think about it?	你觉得怎么样?
77	I used to think that way, but now I don't believe it at all.	我以前是这样想的但现在我完全不相信了
78	When I decided to learn English, I was worried about my age.	决定学习英语时,担心自己的年龄.
79	I also used to be afraid of people looking at me negatively.	我以前也害怕别人对我消极的看
80	But when I saw a video on TV about the education of older people, I got motivated again.	但当我在电视上看到一段关于老年人教育的视频时,我再次获得了动力.
81	What benefits have you experienced from learning something new at your age?	在你这个年纪学习新东西有什么好处?
82	Learning English keeps my mind active, which is very important as we get older.	学习英语让我的心灵保持活跃,这在我们变老时是非常重要的.
83	I also felt more socially connected, meeting new friends in my classes.	我也觉得社会关系更紧密,在课堂上认识新朋友.
84	It's a great way to stay engaged and feel happy.	保持接触并感到快乐是绝妙的方法.
85	That's wonderful to hear.	闻此妙法.
86	Keeping the mind active is important, and the social connections are a big bonus too.	保持心灵活力很重要,社会联系也是一笔巨大的奖金.
87	Many older adults still feel scared or doubt their abilities when starting something new.	许多年长的成年人在开始新事物时仍然感到害怕或怀疑自己的能力.
88	How did you overcome those feelings?	你是怎么克服这些感情的?
89	I realized everyone starts somewhere.	我意识到每个人都从某个地方开始
90	Setting small, achievable goals has helped, and your support has made a big difference.	制定小的、可实现的目标有所帮助,你们的支持也起了很大的作用。
91	Celebrating each small success keeps me motivated.	庆祝每一个小小的成功让我有动力。
92	Do you know any success stories of people who started learning something new later in life?	你知道后世开始学习新东西的人有什么成功的故事吗?
93	Yes.	对
94	My friend Jane started learning to play the piano at 55.	我朋友简55岁开始学弹钢琴.
95	Now she even performs at local events.	现在,她甚至表演在当地的活动。
96	It's very inspiring.	这非常鼓舞人心。
97	That's amazing.	这是惊人的。
98	There are also many famous examples, like Julia Child who started cooking in her late 30s	也有不少著名的例子,比如30多岁开始烹饪的朱莉娅·柴尔德(Julia Child).
99	and became a famous chef in her 50s.	并在50多岁时成为了著名的厨师.
100	It shows that it's never too late to start something new.	它显示它永远不会太晚开始新的东西。
101	So in addition to classwork, what tools and resources did you find most helpful while learning English?	所以除了课堂工作之外,在学习英语的过程中你发现哪些工具和资源最有帮助?
102	我用的是Duolingo和Babbel等在线平台。
103	They're user-friendly and great for daily practice.	它们方便用户,对日常练习很有帮助.
104	I also asked my son to teach me some difficult phrases.	我也请我儿子教我一些困难的句子.
105	That's wonderful.	这是美妙的。
106	We can learn from many different sources.	我们可以从许多不同来源学习。
107	Not only from books, but also from our families.	不仅从书, 也从我们的家庭。
108	When I was a child, I also learned English mainly from my father.	小时候也主要从父亲那里学英语.
109	After listening again, let's delve into two important questions about our topic.	再听一遍之后,让我们深入探讨两个关于我们议题的重要问题.
110	Let's look at the first question.	先问一问.
111	What benefits can learning something new later in life bring?	学习后世的新东西有什么好处?
112	Learning new things later in life makes you feel good, helps prevent health problems, and helps you make friends.	以后在生活中学习新事物会让你感觉很好,帮助防止健康问题,帮助交朋友.
113	It also makes you feel proud.	这也让你感到骄傲。
114	Here is the second question.	这是第二个问题。
115	How can learning new things impact social connections?	学习新事物如何影响社会联系?
116	For me, learning new things helps you make friends by giving you chances to meet people,	对我来说,学习新事物帮助你交朋友通过给你机会与人见面,
117	join classes or groups, and do activities with others who share your interests.	参加班级或团体,并与与您有共同利益的其他人一起开展活动。
118	Let's share your opinions on these questions.	让我们分享你对这些问题的看法。
119	Please leave your comments below and let's discuss.	请将你的评论留在下面,让我们讨论一下。
120	We just heard an inspiring story about learning from Emily and Aunt Goria.	我们刚刚听到一个鼓舞人心的故事关于学习艾米莉和Goria阿姨。
121	It's never too late to learn something new.	学点新东西永远不会太晚.
122	Surrounding yourself with positive influences is also important.	以积极的影响包围自己也很重要。
123	Keep pushing yourself.	继续推动自己。
124	Enjoy the journey of learning as well as stay curious and keep exploring.	享受学习的旅程,同时保持好奇,不断探索.
125	Age should never be a barrier to learning.	年龄不应该成为学习的障碍。
126	And remember, every small step counts.	记住,每一小步都算数
127	Celebrate your progress and stay motivated.	庆祝进步,保持积极性
128	Don't forget to subscribe to our podcast for more inspiring stories and tips.	不要忘记订阅我们的播客更多的鼓舞人心的故事和提示。
129	Thanks for tuning in.	谢谢你的调音
130	Stay healthy until the next time we meet.	保持健康,直到我们下次见面。
131	Goodbye and see you again.	再见,再见

该视频共有字幕 131 条。解锁更多字幕为会员功能，请移动到价格

P2 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p02 What Will We Do After Graduating (P2)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p02 What Will We Do After Graduating (P2)

发布于 2026-06-10 · 时长 23:44

字幕摘录

时间	英文	中文
0:13	Welcome back to the Learn English While Sleeping podcast on the English Speaking Course channel.	欢迎回到英语课程频道 "睡觉时学英语"节目
0:20	In this series, we will talk about different topics.	在这个系列中,我们将讨论不同的议题。
0:23	Our podcasts are great for practicing your listening and speaking skills.	我们的播客很擅长练习你的听和说话技巧.
0:29	I'm Katherine, your host, and today we're talking about something important, finding	我是凯瑟琳,你的主持人, 今天我们谈论一些重要的东西,寻找
0:34	a job after graduation.	毕业后的工作。
0:37	Today, joining me is Liam, a human resources specialist at a tech company.	今天,Liam是技术公司的人力资源专家。
0:42	Welcome to the show, Liam.	欢迎光临,利亚姆
0:45	Thank you for inviting me.	谢谢你邀请我
0:47	So Liam, how do you feel about graduation?	利亚姆,你对毕业有什么感觉?
0:52	Graduation is a big moment for students.	毕业对学生来说是一个重大的时刻.

展开字幕全文（291 条）

序号	英文	中文
1	Welcome back to the Learn English While Sleeping podcast on the English Speaking Course channel.	欢迎回到英语课程频道 "睡觉时学英语"节目
2	In this series, we will talk about different topics.	在这个系列中,我们将讨论不同的议题。
3	Our podcasts are great for practicing your listening and speaking skills.	我们的播客很擅长练习你的听和说话技巧.
4	I'm Katherine, your host, and today we're talking about something important, finding	我是凯瑟琳,你的主持人, 今天我们谈论一些重要的东西,寻找
5	a job after graduation.	毕业后的工作。
6	Today, joining me is Liam, a human resources specialist at a tech company.	今天,Liam是技术公司的人力资源专家。
7	Welcome to the show, Liam.	欢迎光临,利亚姆
8	Thank you for inviting me.	谢谢你邀请我
9	So Liam, how do you feel about graduation?	利亚姆,你对毕业有什么感觉?
10	Graduation is a big moment for students.	毕业对学生来说是一个重大的时刻.
11	It's a mix of feeling proud and wondering what's next.	这是一种混合的感觉骄傲和想知道什么是下一个。
12	I remember being proud of all my hard work, and also feeling happy to be done with school.	我记得我为我所有辛勤工作感到骄傲,对完成学业也感到很高兴。
13	Ha, exactly.	没错
14	It's a time to get ready for the next chapter in life.	尔时世尊为下章下.
15	But it's not always easy, right?	但这并不总是容易的,对不对?
16	That's right.	没错
17	It's an exciting time, but also can feel a bit scary.	这是一个激动人心的时刻,但也能够感到有点恐怖.
18	Many graduates feel unsure about what to do next, especially when they start looking for	许多毕业生对下一步要做什么感到不确定,特别是当他们开始寻找的时候.
19	jobs.	任务。
20	I see what you mean.	我明白你们的意思了
21	Job hunting can be hard for recent graduates.	找工作对最近毕业的毕业生来说可能很困难.
22	Many graduates feel unsure about where to start.	许多毕业生对从哪里开始感到不确定.
23	What are some ways they can use to find the right job?	他们能用什么方法找到合适的工作?
24	One key way is to be careful with their search.	一个关键的方法是小心他们的搜索。
25	They should look for jobs and companies that they really like.	他们应该寻找他们真正喜欢的工作和公司.
26	When they're excited about a job, it shows in the interview and helps them get hired.	当他们对工作感到兴奋时,它会在采访中表现出来,并帮助他们获得雇佣.
27	I see your point.	我明白你们的意思了
28	Keeping a good online profile seems important these days.	保持良好的在线形象,
29	How can graduates keep a strong online profile to help with their job search?	毕业生如何保持强势的在线形象来帮助求职?.
30	They can start by making sure their social media profiles are complete and show their	他们可以首先确保自己的社交媒体简介完整,并显示他们
31	skills.	技术。
32	Updating profiles with the right keywords for their field helps them get noticed by	更新其字段的右关键字配置 , 帮助其被注意
33	employers.	雇主。
34	That's great advice for graduates to stand out.	给毕业生以突出的好建议.
35	Networking is often said to be a good way to find jobs.	网络建设经常被说成是寻找工作的好方法.
36	How can graduates network well to find hidden job chances?	毕业生如何建立网络,找到隐藏的工作机会?
37	Networking really makes a difference.	联网真的有区别。
38	Graduates should connect with professionals, go to events, and join online groups to help	毕业生应该与专业人士联系,去参加活动,并加入在线团体以帮助
39	improve their job chances.	增加他们的就业机会。
40	Yes, networking is very important.	是的,联网非常重要。
41	Are there other ways graduates should try when looking for their first job or internship?	毕业生在寻找第一份工作或实习时,是否有其他方法可以尝试?
42	I also suggest going to job fairs and using their networks.	我也建议去招聘会并使用他们的网络。
43	Job fairs let them meet employers who are hiring.	招聘会让他们认识正在雇用的雇主。
44	Going to these fairs often helps them make more connections.	参加这些博览会往往有助于他们建立更多的联系。
45	What about online job boards and career websites?	网上工作委员会和职业网站呢?
46	Are they still useful for finding jobs today?	他们今天仍然有用吗?
47	Absolutely.	当然
48	They are still useful for finding job openings and internships.	它们仍然有助于找到职位空缺和实习。
49	But don't just rely on online job boards.	但不要仅仅依赖网上的工作板.
50	Social media can also be great for job searching.	社会媒体也可以成为寻找工作的重要工具。
51	在LinkedIn、Instagram和Facebook等平台上,毕业生可以展示他们的技能,
52	connect with professionals, and look for new job opportunities.	与专业人员建立联系,寻找新的就业机会。
53	Let's talk about making a resume after looking for a job.	我们谈谈找工作后做简历
54	Graduates should not skip this step if they want a resume that catches the eye of employers.	毕业生如果想要一份能吸引雇主的简历,就不应该跳过这一步。
55	What are some tips for making a good resume that stands out?	做一个突出的好简历有什么提示?
56	It's important to change your resume to match the job you are applying for.	需要改变你的履历以符合你申请的工作。
57	Graduates should show the skills and work that fit the job.	毕业生应当展示与工作相适应的技能和工作.
58	What about the style and look of the resume?	那简历的风格和外观呢?
59	I think it's best to keep it clean and simple so it's easy to read.	我认为最好保持清净简洁,便于阅读.
60	Use bullet points and clear titles so employers can read it quickly.	使用圆点和清晰的标题,使雇主能够快速阅读.
61	That's a good idea.	妙觉.
62	What about the words and tone in the resume?	简历中的文字和语气如何?
63	Use a professional tone and don't use difficult or confusing words.	使用专业基调,不要使用困难或混淆的词语.
64	Another tip is to use strong words to show what you did.	另一个提示是用强壮的词来显示你做了什么.
65	For example, instead of saying, responsible for managing social media, say, manage social	例如,与其说负责管理社交媒体,不如说管理社交媒体
66	media and group followers by 20 percent.	媒体和团体追随者增加20%。
67	Are there any mistakes that graduates should avoid when making a resume?	毕业生在复职时是否应该避免任何错误?
68	Don't put things that are not important for the job because it can make the resume look messy.	别把无关紧要的东西放在工作上因为这会使简历看起来很乱
69	Spelling mistakes and typos are also common problems.	拼写错误和打字也是常见的问题.
70	Before you send the resume, make sure to check it and fix any errors.	在发送履历之前,确保检查并纠正任何错误.
71	That's really helpful advice for graduates.	这对毕业生很有帮助
72	The quality of the resume can decide if the applicant gets a chance for an interview or not.	简历的质量可以决定申请人是否有机会接受面试。
73	That's right.	没错
74	That's when they are asked about their skills and what they want in their career.	这时他们被问及他们的技能和职业生涯中想要什么.
75	Many graduates feel nervous about job interviews.	许多毕业生对工作面试感到紧张.
76	So what should graduates remember to do well in their interviews?	那么,毕业生们在访谈中应该记得做些什么?
77	Interviews can be stressful, but being ready is important.	采访可能带来压力,但做好准备很重要。
78	The first step is learning about the company to understand what they do and what they care about.	第一步是了解公司,了解他们做什么,关心什么.
79	That way, you can match your answers with what the company wants.	这样你就能把答案和公司想要的吻合了
80	That's great advice, Liam.	好主意,利亚姆。
81	Now, let's look at some common questions graduates might face.	现在,让我们来看看一些普通的问题毕业生可能面临。
82	What are some questions they should be ready for?	他们应该准备什么问题?
83	Common interview questions are often about strengths, weaknesses, and how you deal with problems.	常见的访谈问题往往涉及强项,弱项,以及如何处理问题.
84	These questions help employers see who you are and what you can do.	这些问题帮助用人单位了解您是谁,您可以做些什么。
85	It's also common to be asked about your goals and why you want the job or company.	被问及你的目标以及你为什么想要这份工作或公司也是常见的.
86	Those are questions that can surprise you if you're not ready.	如果你还没准备好,这些问题会给你惊喜的
87	What else can graduates do to pass the interview?	毕业生通过面试还能做什么?.
88	Practicing good communication skills is very important.	运用良好的沟通技巧非常重要。
89	Being able to explain your ideas clearly will help you a lot.	能清晰地解释你的想法对你很有帮助
90	And don't forget about body language.	亦不忘体语.
91	Lastly, be confident and speak clearly.	最后,要有信心,要讲清楚。
92	Sitting up straight and making eye contact shows confidence.	直坐而成眼接触显示信心.
93	Besides choosing a full-time job after graduation, some graduates think about continuing their education.	一些毕业生除了在毕业后选择全职工作外,还考虑继续接受教育.
94	What are some options they should think about?	他们应该考虑哪些选择?
95	More education can open up new doors.	更多的教育可以打开新的大门。
96	For those who want to learn more about a specific field, a master's degree is a good choice.	对于想更多地了解特定领域的人来说,硕士学位是一个很好的选择.
97	Professional courses or certificates can give the special skills needed for jobs.	专业课程或证书可提供工作所需的特殊技能。
98	However, they should think about the pros and cons, like cost, time, and how useful the program is.	然而,他们应该思考利弊,比如成本,时间,以及这个计划有多有用.
99	Can you tell the listeners how graduates can decide if a master's or a course is right for their career?	你能告诉听众,毕业生们如何决定硕士或课程是否适合他们的职业生涯吗?
100	Sure, Catherine.	当然,凯瑟琳。
101	They can start by looking at industry trends and what jobs need in their field.	他们可以首先审视行业趋势和他们领域需要的工作。
102	They can also ask mentors for advice to see if more education is worth it.	他们也可以向导师咨询,看是否值得更多的教育.
103	I see what you mean, Liam.	我明白你的意思,利亚姆。
104	How can getting more qualifications help with new job chances?	获得更多资格如何有助于创造新的就业机会?
105	Advanced qualifications can improve knowledge, skills, and show a commitment to learning.	高级资格可以提高知识、技能,并显示对学习的承诺。
106	These qualifications can help graduates get better or more specialized jobs.	这些资格可以帮助毕业生获得更好或更专业的工作.
107	Now, let's learn some important words related to jobs and careers.	现在,让我们学习一些与工作和职业相关的重要词汇.
108	Leverage, meaning to use something you have to get something better.	利维拉奇,意思是用一些你必须得到更好的东西。
109	Example, we can win by leveraging our network of partners.	例如,我们可以通过利用我们的伙伴网络来赢得胜利。
110	Pursue, meaning to keep trying to achieve something for a long time.	追求,意思是想在很长一段时间内不断尝试实现某些目标
111	Example, she wants to pursue a career in politics.	她想从政
112	Internship, meaning a period when someone works for a company to gain experience.	实习,指有人为公司工作以获得经验的时期.
113	Example, Jane has an internship at a local TV station this summer.	例简今年夏天在当地一家电视台实习.
114	Eloquent, meaning speaking clearly and giving a strong message.	雄辩,意思是说得清楚,发出强烈的信息.
115	Example, he is an eloquent speaker.	举例来说,他是一个雄辩的演讲者。
116	Welcome back to the podcast, our dear listeners.	欢迎回到播客,亲爱的听众。
117	So, Liam, I remember you talking a lot about networking in the last part of our talk.	利亚姆,我记得你说过很多关于我们最后部分的网络。
118	This is something many graduates find hard to do, and some wonder why networking is really important.	这是许多毕业生很难做到的, 也有人想知道为什么联网真的很重要。
119	Can you share your thoughts on this?	你能谈谈你的想法吗?
120	Absolutely.	当然
121	Networking is very important for career success, especially for graduates.	网络化对于事业的成功非常重要,对毕业生来说尤其如此.
122	It's about building relationships and making connections with people in your field.	而是与你领域的人建立关系和联系
123	A good network can help you find job opportunities, mentors, and useful advice about your career.	良好的网络可以帮助您找到工作机会,导师,以及对您职业生涯的有益建议.
124	Networking can seem scary for some people.	网络对有些人来说是可怕的。
125	How can graduates get past the fear and start making those connections?	毕业生如何克服恐惧,开始建立这种联系?
126	They can start by talking to classmates, professors, or former students who work in their field of interest.	他们可以首先与同学,教授,或者在他们感兴趣的领域工作的前学生交谈.
127	When they feel ready, they can go to career fairs and talk to professionals.	当他们觉得准备好了,可以去职业博览会和专业人士交谈.
128	Also, remember that networking is not just about asking for help.	另外,请记住,联网不仅仅是寻求帮助。
129	It's about sharing and building real connections.	在于分享和建立真正的联系.
130	Good advice, Liam.	不错的建议,利亚姆。
131	Now, let's talk about the benefits of networking.	现在,让我们谈谈联网的好处。
132	Networking can bring many opportunities.	联网可以带来许多机会。
133	It can lead to job recommendations, internships, mentors, and even interviews to learn more about a job.	它可以导致工作推荐,实习,导师,甚至面试来更多地了解一个工作.
134	By connecting with professionals, graduates can learn about industry trends, company cultures, and different career paths.	毕业生通过与专业人员的联系,可以了解行业趋势、公司文化和不同的职业道路。
135	Those are great benefits.	这些都是巨大的好处。
136	Our listeners want practical tips.	我们的听众需要实用的提示。
137	What steps can graduates take to start networking?	毕业生可以采取哪些步骤开始联网?
138	Here are three simple steps to get ahead.	这里有三个简单的前进步骤。
139	First, make a professional profile online, like on LinkedIn, and show your skills and experience.	首先,在网上制作专业简介,如LinkedIn,并展示你的技能和经验.
140	Second, go to industry events and webinars to meet professionals.	第二,参加行业活动和网络研讨会,会见专业人员。
141	Lastly, remember the value of informational interviews.	最后,记住信息访谈的价值。
142	Reach out to professionals in your field and ask for a short chat to learn about their career and get advice.	联系你领域的专业人士,要求简短的聊天,了解他们的职业生涯并获得建议.
143	That's a great plan for our listeners.	这对我们的听众来说是一个伟大的计划.
144	Let's talk about an interesting choice after graduation.	说说毕业后有趣的选择吧.
145	Taking a gap year.	花了一年的时间
146	Many graduates today think about taking a year off for personal growth or travel before starting their careers.	今天许多毕业生在开始职业生涯之前,考虑请假一年,以便个人成长或旅行。
147	Can you share some benefits that graduates can get from taking a gap year?	您能分享一些毕业生能从一个空白年份得到的好处吗?
148	Certainly.	当然
149	A gap year can help graduates find clarity and direction.	一个空白年份可以帮助毕业生找到清晰度和方向.
150	It allows them to think about their passions and future goals.	它允许他们思考自己的激情和未来的目标.
151	It also gives a chance to get real experiences through volunteering, internships, or part-time jobs.	它还提供了通过志愿工作、实习或兼职工作获得真正经验的机会。
152	Finally, a gap year can build independence and strength, which are important skills in the job world.	最后,一个空白年可以建立独立性和力量,这是就业领域的重要技能。
153	Those are great benefits.	这些都是巨大的好处。
154	Let's also mention the opportunities a gap year opens for graduates.	我们还要提到,为毕业生打开了一个差距年的机会。
155	What are some activities they can try during this time?	在此期间,他们可以尝试哪些活动?
156	During a gap year, graduates can do many things.	在空白的一年里,毕业生可以做很多事情.
157	They can learn about other cultures by volunteering or joining cultural exchange programs.	他们可以通过志愿或参加文化交流方案来了解其他文化。
158	They can also try internships in their field to gain hands-on experience.	他们也可以尝试在自己的领域实习以获得亲身体验.
159	Plus, they can use this time to learn new skills, like studying a foreign language or taking online courses.	此外,他们可以利用这一时间学习新技能,如学习外语或上在线课程.
160	Great ideas.	伟大的想法。
161	For those who are worried about delaying their career by taking a gap year, what advice would you give?	对于那些担心通过空档年拖延职业生涯的人,你会给出什么建议?
162	It's important to remember that a gap year isn't a delay, but an investment in personal and professional growth.	必须记住,一个差距年不是拖延,而是个人和专业成长的投资.
163	Employers often like the different experiences and skills gained during a gap year, so it can actually help in their future careers.	雇主往往喜欢在空白年份获得的不同经验和技能,因此实际上可以帮助他们未来的职业生涯。
164	That's good to know.	很高兴知道
165	One of the most important things for recent graduates is building skills.	对近期毕业生来说,最重要的一件事就是培养技能.
166	Graduates often wonder how to learn new skills that are needed in the job market.	毕业生常常在想如何学习就业市场所需的新技能。
167	Can you explain more about this?	你能解释清楚吗?
168	Absolutely.	当然
169	Graduates need to keep learning and improving their skills to stay competitive in today's job market.	毕业生要坚持学习,提高技能,在今天的就业市场上保持竞争力.
170	It starts with looking at yourself and knowing your strengths and what you need to improve.	它开始于观察自己,了解你的长处和需要改进的东西.
171	Then, they should look for learning opportunities, like courses, online classes, or learning on the job.	然后,他们应该寻找学习机会,如课程、在线课程或在职学习。
172	Being flexible and open to learning all the time is important to stay ahead at work.	始终保持灵活和开放的学习,对于保持工作领先十分重要。
173	That makes sense.	这有道理。
174	It's all about being ready and open to new opportunities.	全部是准备和向新机会开放.
175	So what are some practical steps that graduates can take to build these skills?	那么,毕业生可以采取哪些实际步骤来培养这些技能?
176	Graduates can start by finding online courses, videos, or workshops that teach the skills they want.	毕业生可以首先找到在线课程,视频,或者教授他们想要的技能的车间.
177	Many websites offer free or low-cost options.	许多网站提供免费或低成本的选择。
178	Online learning platforms sound like a good option, but what about graduates who like to learn by doing?	在线学习平台听起来是个不错的选择,但喜欢边做边学的毕业生呢?
179	Volunteering or internships are great ways to get hands-on experience and build skills.	志愿或实习是获得亲身体验和培养技能的好方法.
180	Many non-profits or local businesses welcome volunteers who have the right skills.	许多非营利或当地企业欢迎具备适当技能的志愿者.
181	Are there other ways to build skills without formal programs?	没有正式方案,是否有其他方法培养技能?
182	Definitely.	当然
183	Graduates can join online groups or forums related to their field.	毕业生可以加入与其领域相关的在线团体或论坛.
184	Joining discussions can help them learn more and show what they know.	参加讨论可以帮助他们学习更多的知识,并展示他们所知道的.
185	This is great information for our graduating listeners.	这对我们的毕业听众来说是好消息。
186	Now, let's learn some important words related to jobs and careers.	现在,让我们学习一些与工作和职业相关的重要词汇.
187	Hands-on.	举手曰.
188	Meaning, learning by doing something, not just by reading or watching.	意思是,通过做一些事情来学习,而不仅仅是通过阅读或观看.
189	Example.	实例。
190	Many employers think hands-on experience is as good as school qualifications.	许多雇主认为亲身体验与学校资格一样好。
191	Competitive.	竞争
192	Meaning, wanting to be more successful than others.	意思是想比别人更成功
193	Example.	实例。
194	We need to invest in new technology to stay competitive.	我们需要投资于新技术,以保持竞争力。
195	Expertise.	专长
196	Meaning, a high level of skill or knowledge.	意思是高水平的技能或知识。
197	Example.	实例。
198	He is known for his expertise in British history.	他以英国历史的专业知识而闻名.
199	Resilience.	复原力。
200	Meaning, the ability to recover quickly from difficulties.	意思是,能够从困难中迅速恢复.
201	Example.	实例。
202	The rescue workers showed great resilience in hard conditions.	救援人员在艰苦条件下表现出极大的韧性.
203	Aspiration.	发泄。
204	Meaning, something you hope to achieve.	意思是你希望实现的目标
205	Example.	实例。
206	I've never had any political aspirations.	我从未有过任何政治愿望.
207	Adaptable.	可适应.
208	Meaning, able or willing to change to fit different situations.	意思是,能够或愿意改变以适应不同的情况。
209	Example.	实例。
210	He's adaptable and change doesn't bother him.	他适应性强,变化并不困扰他.
211	Let's continue with a topic that graduates often worry about.	让我们继续一个毕业生经常担心的话题.
212	Money.	钱
213	Graduates often face money problems when they start working.	毕业生开始工作时经常面临金钱问题.
214	What basic advice would you give to graduates about managing their money?	你给毕业生管理钱的基本建议是什么?
215	My advice is to start with the basics.	我的建议是从基础开始
216	Be careful with your main expenses like rent, groceries, and bills, and try to save a little each month.	注意房租,杂货,账单等主要开支,尽量每月节省一点.
217	It's also good to set up automatic payments to avoid late fees.	设立自动支付也有好处,以避免延迟收费.
218	And remember, it's never too early to start saving, even if it's just a small amount each month.	记住,现在开始储蓄从来都不为时太早,即使每个月只是一小笔钱.
219	How about student loan debt?	学生贷款债务怎么样?
220	How can recent graduates handle their debts while also saving for the future?	最近毕业的毕业生如何应付债务,同时为未来储蓄?
221	Student loan debt can feel scary, but there are ways to handle it.	学生贷款债务会感到可怕,但有办法应付.
222	Graduates can look for repayment plans that match their income, and if possible, make extra payments to pay off the loan faster.	毕业生可以寻找与其收入相匹配的还款计划,如果可能,可以额外支付以更快的还款.
223	They can also explore loan forgiveness or refinancing to get lower interest rates.	他们还可以探索免除贷款或再融资,以获得较低的利率.
224	Great tips.	不错的提示。
225	So how can graduates save money and plan for the future?	那么,毕业生如何节省资金,规划未来?
226	There are some easy ways.	有一些简单的方法。
227	Try to save money by cooking at home instead of eating out or using public transport.	尝试通过在家做饭来省钱,而不是外出吃饭或使用公共交通.
228	Don't forget to have an emergency fund for unexpected costs.	不要忘了有一个紧急基金为意外的费用。
229	And start saving for retirement early, even if it's just a little.	并开始为退休提前储蓄,即使只是一点点.
230	I totally agree with saving early.	我完全同意早点储蓄
231	Even starting with a small part of your income and increasing it over time can make a big difference.	即使从收入的一小部分开始,随着时间推移而增加,也能产生很大的影响.
232	You got it right.	你说对了
233	We never know when we will get old, right?	我们永远不知道什么时候会老,对不对?
234	Yes.	对
235	Time doesn't wait for any of us.	时间不等待我们任何人。
236	Now that we've talked about money, let's move to career planning.	现在我们谈钱了,我们开始事业规划吧.
237	Graduation is a new start, but many graduates feel lost when choosing a job.	毕业是一个新的开端,但许多毕业生在选择工作时感到迷失.
238	How can they pick a career that matches what they like and want?	他们怎么能选择一个符合自己喜欢和想要的职业呢?
239	That's a good question.	问曰.
240	My advice is to take small steps.	我的建议是采取小步骤。
241	First, pick a few industries you like.	先选几个你喜欢的行业
242	Then, look up jobs in those fields to see what skills they need.	然后,寻找这些领域的工作,看看他们需要什么技能。
243	Choose jobs that fit your values, lifestyle, and growth chances.	选择适合你价值、生活方式和成长机会的工作。
244	That's helpful advice.	这是有用的建议。
245	Are there any tools that can help graduates with career choices?	是否有任何工具可以帮助毕业生做出职业选择?
246	Yes.	对
247	Graduates can use online tests to find their skills, interests, and personality.	毕业生可以使用在线测试来寻找自己的技能,兴趣和个性.
248	These tests help you learn about yourself and start exploring careers.	这些测试帮助你了解自己,开始探索事业.
249	What advice do you have for those who feel rushed to choose a job?	你对那些急于选择工作的人有什么建议?
250	Don't hurry.	别急
251	It's okay to take your time and look at different jobs.	慢慢来,看不同的工作没关系
252	Try internships, part-time work, or volunteering to test different careers.	尝试实习,兼职工作,或志愿测试不同的职业.
253	Remember, it's about finding what suits you.	记住,这是关于找到什么适合你。
254	On the path to finding a career, we must remember work-life balance.	在寻找事业的道路上,我们必须记住工作与生活之间的平衡。
255	Graduates are excited to start work, but work-life balance is very important.	毕业生对开始工作感到兴奋,但工作与生活的平衡非常重要。
256	Why is it so important?	为什么这么重要?
257	Work-life balance isn't just about fun.	工作与生活的平衡不只是乐趣。
258	It's about staying healthy.	这是关于保持健康。
259	It means having time for your health, hobbies, and relationships.	这意味着有时间健康,爱好,和关系。
260	Feeling stressed at work can hurt your personal life and the other way around.	工作压力会伤害你的个人生活,
261	How can new graduates, especially in tough jobs, find this balance?	新毕业生,特别是艰苦工作的毕业生,如何找到这种平衡?
262	They can share their needs during job interviews and ask about flexible options.	她们可以在工作面试期间分享自己的需要,并询问灵活的选择。
263	Many graduates worry about making time for personal interests when starting work.	许多毕业生担心在开始工作时为个人利益腾出时间。
264	How can they make sure to enjoy hobbies and passions?	他们怎么能确保享受爱好和激情呢?
265	Plan time for hobbies like you plan work tasks.	计划时间爱好像你计划工作任务。
266	Turn off work during personal time and do things that make you happy.	在私人时间停止工作做让你快乐的事
267	Taking care of yourself helps you do better at work.	照顾自己有助于你更好地工作。
268	Planning personal time like work seems like a good idea.	计划个人时间像工作似乎是一个好主意。
269	Any advice for graduates moving from student life to full-time work while keeping balance?	在保持平衡的同时,对从学生生活转向全职工作的毕业生有何建议?
270	Slowly get used to your new job and be kind to yourself.	慢慢地适应你的新工作对自己好一点
271	Remember, finding balance takes time and it's okay to ask for help.	记住找到平衡需要时间寻求帮助也没关系
272	Now, let's learn some important words related to jobs and careers.	现在,让我们学习一些与工作和职业相关的重要词汇.
273	Workforce, meaning the group of people who work in a company, industry, or country.	劳动力,指在公司,行业,或国家工作的人群.
274	Example, the company has a very mixed workforce.	例如,该公司的劳动力非常混杂。
275	Navigate, meaning handle a difficult situation well.	导航,意思是处理好一个困难的情况。
276	Example, the company is trying to navigate tough economic times.	举例来说,公司正在尝试过艰难的经济时期。
277	Workload, meaning the amount of work someone has to do.	工作量,意思是人必须完成的工作量。
278	Example, teachers often complain about their heavy workloads.	例如,教师们常常抱怨他们繁重的工作量。
279	Manageable, meaning something that is easy or possible to deal with.	可管理,是指容易或可能处理的东西.
280	Example, the work was broken into smaller, manageable parts.	例如,工作被分成较小的、可管理的部分。
281	Mentor, meaning a person who helps and advises a less experienced person.	辅导员,指帮助和咨询经验不足的人.
282	Example, he was a mentor to many young business people.	举例来说,他是许多青年商人的导师.
283	Obligation, meaning something you must do.	义务意味着你必须做的事
284	Example, you have an obligation to make sure your child goes to school.	举例来说,你有义务确保你的孩子上学。
285	As we finish our talk, what final advice do you have for graduates starting their careers?	在我们结束我们的谈话时,你对毕业生开始他们的职业生涯有什么最后的建议?
286	To all the graduates, take every chance to grow, be open to learning, and stay strong.	对全体毕业生,千方百计把握成长机遇,开放学习,坚守强势.
287	Remember, life after graduation is all about learning and trying new things.	记住,毕业后的生活就是学习和尝试新事物.
288	And that's the end of our episode on careers after graduation.	这就是我们毕业后职业生涯的结束
289	Thank you, Liam, for joining us, and thank you to our listeners for being with us today.	谢谢你,利亚姆, 加入我们, 感谢我们的听众今天与我们在一起。
290	Don't forget to check the free PDF in the description for more useful words.	别忘了检查描述中的免费PDF,以获取更有用的词.
291	Stay tuned for more great talks in our next episodes.	在接下来的节目中继续做精彩的演讲

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P3 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p03 学会说不不要再做一个讨人喜欢的人了！ (P3)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p03 学会说不不要再做一个讨人喜欢的人了！ (P3)

发布于 2026-06-10 · 时长 10:35

字幕摘录

时间	英文	中文
0:10	你好,欢迎回到Podcast和Chil 在学习英语Podcast频道。
0:14	I'm Leo.	我是利奥。
0:16	And I'm Gwen.	我是格温。
0:16	It's great to see you all again.	很高兴再次见到你们
0:19	Today, we have a really exciting topic, how to say no.	今天,我们有一个非常令人兴奋的话题,如何说不。
0:24	Saying no is something that many people find difficult.	说"不"是很多人都觉得困难的事情.
0:27	We often feel pressure to say yes to everything, even when we don't want to.	我们经常感到压力,要对一切说"是",即使我们不愿意.
0:32	But learning to say no is very important.	但学着说不很重要
0:35	It helps us take care of ourselves and our needs.	它帮助我们照顾自己和我们的需要。
0:38	In this episode, we'll discuss why it's so important to know how to say no politely	在这集里,我们来讨论一下为什么知道如何礼貌地说不

展开字幕全文（157 条）

序号	英文	中文
1	你好,欢迎回到Podcast和Chil 在学习英语Podcast频道。
2	I'm Leo.	我是利奥。
3	And I'm Gwen.	我是格温。
4	It's great to see you all again.	很高兴再次见到你们
5	Today, we have a really exciting topic, how to say no.	今天,我们有一个非常令人兴奋的话题,如何说不。
6	Saying no is something that many people find difficult.	说"不"是很多人都觉得困难的事情.
7	We often feel pressure to say yes to everything, even when we don't want to.	我们经常感到压力,要对一切说"是",即使我们不愿意.
8	But learning to say no is very important.	但学着说不很重要
9	It helps us take care of ourselves and our needs.	它帮助我们照顾自己和我们的需要。
10	In this episode, we'll discuss why it's so important to know how to say no politely	在这集里,我们来讨论一下为什么知道如何礼貌地说不
11	but firmly.	但坚定的。
12	We'll talk about setting boundaries and protecting our time and energy.	我们来谈谈划定界限保护我们的时间和精力
13	So get ready to learn an important life skill.	所以准备学习一种重要的生活技能。
14	Today, we're going to talk about something really important, how to say no.	今天,我们要谈一些很重要的事, 如何拒绝。
15	Yes, saying no is a skill that can help us in many ways.	是的,说不是一种能在许多方面帮助我们的技能。
16	Gwen, can you explain why it's so important to learn how to say no?	格温,你能解释为什么学习如何拒绝很重要吗?
17	Of course, Leo.	当然,里欧
18	Saying no is important for our health and happiness.	说不对我们的健康和幸福很重要。
19	When we say yes to too many things, we can feel stressed and tired.	当我们对太多的事情表示同意时,我们可以感到压力和疲倦。
20	That's right.	没错
21	It's like when we have too many toys or too much food on our plate.	就像我们有太多的玩具或是太多的食物
22	We can't enjoy everything.	我们不能享受一切。
23	Saying no helps us have more time and energy for the things that really matter to us.	说不帮助我们有更多的时间和精力对于那些对我们很重要的事情。
24	It's also a way to respect ourselves and our boundaries.	这也是一种尊重我们自己和我们的边界的方法.
25	If we always say yes, even when we don't want to, we can feel unhappy or stressed.	如果我们总是说是,即使我们不想,我们也可以感到不高兴或紧张.
26	That's a great point.	说得好
27	Saying no is about taking care of ourselves and our needs.	说不就是照顾我们自己和我们的需要。
28	Alright, now that we understand why saying no is important, let's talk about how to	好吧,现在我们明白为什么说不很重要了, 让我们谈谈如何
29	set boundaries to make it easier to say no.	设定界限,以方便说不。
30	Boundaries are like rules we make for ourselves.	边界就像我们为自己制定的规则
31	They help us decide what we want to say yes or no to.	他们帮助我们决定我们想要说是或否。
32	For example, maybe you have a boundary that you don't work after 8pm.	例如,也许你有一个界限,你晚上8点后不工作。
33	If someone asks you to do something work-related after that time, you can say no because it	如果在那之后有人叫你做一些与工作有关的事情,你可以拒绝它
34	goes against your boundary.	违反你的边界。
35	Or maybe you have a boundary about how much you spend on hobbies each month.	或者也许你有一个界限关于你花费多少在爱好每月。
36	If a friend asks you to go on an expensive trip, you can say no because it's outside	如果有朋友叫你去昂贵的旅行你可以拒绝,因为它在外面
37	your budget.	你的预算。
38	Setting boundaries helps us feel comfortable saying no to things that don't fit our needs	设定界限可以帮助我们感到舒服地拒绝那些不符合我们需要的东西
39	or values.	或数值。
40	And it's important to communicate our boundaries clearly to others.	并且重要的是把我们的边界清楚地传达给其他人。
41	That way, they understand our limits and don't feel hurt or confused when we say no.	这样,他们就能理解我们的极限,并且不会感到伤害或困惑,当我们说不的时候.
42	Exactly.	没错
43	Being upfront about our boundaries makes it easier for everyone involved.	面对我们的疆界让每个参与者都更容易接受
44	Now that we understand the importance of setting boundaries, let's talk about how to say no	既然我们明白划定界限的重要性让我们来谈谈如何拒绝
45	in a polite way.	在礼貌的方式。
46	Yes, it's important to be clear and firm when saying no, but also kind and respectful.	是的,在说不时必须明确和坚定,但也必须善良和尊敬。
47	We don't want to hurt anyone's feelings, but we also need to stand up for ourselves	我们不想伤害任何人的感情但我们也需要为自己而奋斗
48	and our boundaries.	和我们的边界。
49	One simple way to say no is, I'm sorry, but I can't do that.	一个简单的拒绝方式是,我很抱歉, 但我不能做到这一点。
50	It's direct, but still polite.	这是直接的,但仍然有礼貌。
51	That's a good one.	这是一个很好的。
52	You could also say, thank you for asking, but I'll have to pass this time.	你也可以说,谢谢你的问候, 但我得通过这次。
53	Or if someone asks you to do something and you're not sure if you can commit, you could	或者,如果有人要求你做一些事情而你不确定你是否能犯罪,你可以
54	say, I appreciate the offer, but let me think about it.	我很感激你的提议,但让我考虑一下
55	Those are all great examples, Gwen.	这些都是伟大的例子,格温。
56	It's important to be honest, but you don't have to give a long explanation if you don't	老实说很重要,但如果你不说,你不用解释
57	want to.	欲为欲.
58	Definitely.	当然
59	Sometimes a simple no, thank you is enough.	有时简单的不,谢谢就够了。
60	And if someone keeps pushing after you've said no, it's okay to repeat yourself firmly.	如果有人在你说"不"之后继续推的话直接重复就可以了
61	You could say, I understand, but my answer is still no.	你可以说,我理解, 但我的答案仍然是不。
62	Exactly.	没错
63	The most important thing is to be respectful, but also confident in your decision to say no.	最重要的是要尊重你,但也对你拒绝的决定有信心.
64	Let's look at some new words in the conversation above.	让我们看看上面的对话中的一些新词.
65	Overwhelmed, meaning to have too much to deal with, overpowered, or overcrowded.	过度拥挤,意味着处理过多,权力过大或过度拥挤。
66	Example, if we always say yes, even when we don't want to, we can feel unhappy or overwhelmed.	举例来说,如果我们总是说"是",即使我们不想,我们也可以感到不高兴或不堪重负.
67	Firm, meaning solid, steady, and not easily moved or changed.	坚固,意思是坚固,稳定,不易移动或改变.
68	Example, and if someone keeps pushing after you've said no, it's okay to repeat yourself	举个例子,如果有人在你说不之后继续推的话,可以重复一遍
69	firmly.	绝对的。
70	Confident, meaning having a feeling of certainty or belief in oneself and one's abilities.	自信,指对自身和自身能力有确定感或信念.
71	Example, the most important thing is to be respectful, but also confident in your decision	举个例子,最重要的是要尊重你,同时也要相信你的决定
72	to say no.	说不。
73	Respectful, meaning having or showing respect, polite, and considerate.	尊重,意思是尊重或表现出尊重,礼貌和体贴.
74	Example, exactly.	举个例子,没错。
75	We don't want to hurt anyone's feelings, but we also need to stand up for ourselves	我们不想伤害任何人的感情但我们也需要为自己而奋斗
76	and our boundaries.	和我们的边界。
77	Upfront, meaning direct and open, straightforward.	前面,意思是直接开放,直截了当.
78	Example, being upfront about our boundaries makes it easier for everyone involved.	举个例子,在我们的边界上走在前面,让每个参与者都更容易。
79	Why is it important to learn how to say no?	为什么必须学会如何拒绝?
80	Answer, it's important to learn how to say no to avoid feeling stressed, tired, or overwhelmed	回答,必须学会如何拒绝避免感觉紧张,疲惫或不堪重负
81	from saying yes to too many things.	从说"是"到"太多"
82	Saying no helps us have more time and energy for the things that really matter.	说不帮助我们有更多的时间和精力对于真正重要的事情。
83	What are some polite ways to say no?	什么是礼貌的方式说不?
84	Answer, some polite ways to say no include,	回答,一些礼貌的方式说不包括,
85	I'm sorry, but I can't do that.	对不起,但我不能这样做。
86	Thank you for asking, but I'll have to pass this time.	谢谢你的问候,但我这次得通过
87	I appreciate the offer, but let me think about it.	我很感激你的提议,但让我考虑一下。
88	Or simply, no thank you.	还是简单地说,不用谢
89	Sometimes when we say no, we might feel guilty or like we're being selfish.	有时候,当我们说不, 我们可能觉得内疚或者像我们自私。
90	But Gwen, is that really true?	但格温,是真的吗?
91	No, not at all, Leo.	不,一点也不,里奥。
92	Saying no is actually a really healthy thing to do.	说"不"其实是一种非常健康的事情。
93	It's about taking care of yourself and your needs.	这是关于照顾自己和你的需要。
94	So if we said yes to everything, we would get overwhelmed and stressed.	所以,如果我们答应一切, 我们就会感到不堪重负。
95	Yes, saying no allows us to focus on the most important things in our lives.	是的,说不让我们专注于我们生活中最重要的事情。
96	But what if someone gets upset or tries to pressure us when we say no?	但是如果有人不高兴或试图给我们压力当我们说不?
97	That can be really difficult.	这可能很困难。
98	You're right.	你说得对
99	Sometimes people might not understand our reasons for saying no,	有时人们可能不明白我们为什么拒绝
100	and they might try to change our minds.	他们可能试图改变我们的想法。
101	In those situations, it's important to stand firm and repeat our no in a calm, polite way.	在这种情况下,必须坚定不移,以冷静,礼貌的方式重复我们的不.
102	And remember, you're not alone if you struggle with this.	记住,你不是孤军奋战的
103	Many people find it difficult to say no, especially when facing pressure from others.	许多人认为很难拒绝,特别是在面临他人压力时。
104	The most important thing is to stay true to yourself and your boundaries.	最重要的是要忠于自己和你的界限
105	Don't let guilt or pressure make you say yes when you really want to say no.	不要让内疚或压力让你答应当你真的想说不。
106	Exactly.	没错
107	Saying no is a sign of self-respect and self-care, not selfishness.	说"不"是自尊和自爱的表现,不是自私.
108	Now that we've covered how to say no politely and handle pressure from others,	现在我们已经讲过了如何不礼貌地说和处理来自别人的压力,
109	there's one more important thing to discuss.	还有一件重要的事要讨论
110	After we say no, it's really important to take care of ourselves.	我们拒绝之后, 照顾好自己是非常重要的。
111	Can you explain what you mean by that, Gwen?	你能解释你是什么意思吗,格温?
112	Of course.	当然
113	Saying no, especially when others are pressuring us, can be really hard and stressful.	说"不",尤其是当别人对我们施压时,会很困难,压力很大.
114	It sure can.	当然可以。
115	That's why it's so important to take some time for yourself after saying no.	这就是为什么在说"不"之后要花点时间为自己着想如此重要.
116	We can do things that make us feel happy and relaxed,	我们可以做一些让我们感到快乐和放松的事,
117	like reading a book, taking a bath, or going for a walk.	比如看书、洗澡、散步
118	It's like giving yourself a little reward for being strong and sticking to your boundaries.	这就像给自己一个小奖赏坚强和坚持你的界限。
119	Definitely.	当然
120	And during that self-care time, we can also reflect on our decision to say no.	在那段自我照顾的时间内,我们也可以反思我们决定拒绝。
121	What do you mean by reflect, Gwen?	你反射是什么意思,格温?
122	It means thinking about our reasons for saying no and feeling good about our choice.	它意味着思考我们拒绝的理由对我们的选择感觉很好
123	I see.	原来如此
124	So it's about building our confidence and self-esteem	所以,这是建立我们的信心和自尊
125	by reminding ourselves that we made the right decision for us.	提醒我们自己我们做了正确的决定
126	Yes.	对
127	Reflection can help us feel proud of ourselves for saying no instead of guilty.	反思可以帮助我们为自己说不而不是有罪感到骄傲。
128	Well, those are some great tips for our listeners.	这些对我们的听众来说是很棒的提示
129	Saying no is a skill that takes practice, but it's so worth it.	说"不"是一种需要练习的技能,但它是如此值得.
130	I couldn't agree more.	我完全同意这一点。
131	Taking care of ourselves and standing up for our needs	照顾好自己,为我们的需要而奋斗
132	is so important for our happiness and well-being.	对我们的幸福和福祉非常重要
133	Let's look at some life-related words.	让我们来看看一些与生活相关的词语.
134	Boundary, meaning a line that marks the limits of an area.	边界,指标志一个区域界限的线.
135	Example, boundaries are like rules we make for ourselves.	举例来说,边界就像我们为自己制定的规则。
136	They help us decide what we want to say yes or no to.	他们帮助我们决定我们想要说是或否。
137	Commit, meaning to bind or obligate oneself to a course of action.	承诺、意指约束或承担行动方针。
138	Example, I appreciate the offer, but I can't commit right now.	举例来说,我很感激这个提议但我现在不能承诺
139	Pressure, meaning the use of persuasion or intimidation	压力,是指使用说服或恐吓手段
140	to make someone do something.	让别人做点什么
141	Example, but what if someone gets upset or tries to pressure us	举个例子,但如果有人心烦意乱或试图压力我们
142	when we say no?	当我们说不?
143	Reflect, meaning to think deeply or carefully about something.	反思,意思是深思熟虑或仔细思考一些事情.
144	Example, and during that self-care time,	举个例子,在这自我护理期间
145	we can also reflect on our decision to say no.	我们还可以考虑我们拒绝的决定。
146	Self-esteem, meaning confidence in one's own worth or abilities.	自尊,是指对自身价值或能力的信心.
147	Example, reflection can help us feel proud of ourselves	举例来说,反思可以帮助我们感到骄傲
148	for saying no instead of guilty.	因为说不代替有罪。
149	Well, that's all for today's episode on how to say no.	那么,这就是今天的插曲如何说不。
150	We hope you learned some useful tips and feel more confident	我们希望你学到一些有用的小费更有信心
151	in your ability to set boundaries and protect your time and energy.	在你的能力设定边界保护你的时间和精力。
152	Remember, saying no is a sign of self-respect, not selfishness.	记住,说不是自尊,不是自私
153	It's OK to put your needs first sometimes.	有时候把需求放在第一位也没关系
154	And don't forget to practice self-care and reflection after saying no.	不要忘记在说"不"后练习自我照顾和思考.
155	Thanks for joining us, and we'll see you next time	谢谢你加入我们,下次见
156	for another helpful discussion on important life skills.	就重要的生活技能进行另一次有益的讨论。
157	Until then, take care.	在那之前小心点

该视频共有字幕 158 条。解锁更多字幕为会员功能，请移动到价格

P4 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p04 好事需要时间，请耐心等待Good Things Take Time, Be Patient (P4)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p04 好事需要时间，请耐心等待Good Things Take Time, Be Patient (P4)

发布于 2026-06-10 · 时长 7:26

字幕摘录

时间	英文	中文
0:17	When I was a kid, I loved planting seeds in my backyard garden.	我小时候喜欢在后院花园里种种子
0:22	I would dig little holes, put the seeds in, cover them with soil,	我会挖小洞,把种子放进去,用土壤覆盖它们,
0:27	and water them every day waiting for something wonderful to happen.	每天给它们浇水等待着美好的事情发生
0:32	But you know what?	但你知道吗?
0:34	Nothing would happen for a long time.	很久不会有事的
0:36	Days would go by and I wouldn't see anything growing from those spots in the dirt.	日复一日,我看不到从泥土中的斑点生长出来的东西。
0:42	As a kid, I didn't understand why it took so long	小时候,我不明白为什么这么久
0:45	for the seeds to grow into little plants.	以便种子生长为小植物。
0:48	I wanted to see them grow right away.	我想看到他们马上长大
0:50	But my mom would tell me good things need time.	但我妈妈会告诉我好事需要时间。

展开字幕全文（93 条）

序号	英文	中文
1	When I was a kid, I loved planting seeds in my backyard garden.	我小时候喜欢在后院花园里种种子
2	I would dig little holes, put the seeds in, cover them with soil,	我会挖小洞,把种子放进去,用土壤覆盖它们,
3	and water them every day waiting for something wonderful to happen.	每天给它们浇水等待着美好的事情发生
4	But you know what?	但你知道吗?
5	Nothing would happen for a long time.	很久不会有事的
6	Days would go by and I wouldn't see anything growing from those spots in the dirt.	日复一日,我看不到从泥土中的斑点生长出来的东西。
7	As a kid, I didn't understand why it took so long	小时候,我不明白为什么这么久
8	for the seeds to grow into little plants.	以便种子生长为小植物。
9	I wanted to see them grow right away.	我想看到他们马上长大
10	But my mom would tell me good things need time.	但我妈妈会告诉我好事需要时间。
11	She said the seeds needed time under the dirt to get bigger before they could push through the soil.	她说种子在泥土下需要时间才能变大才能推入土壤
12	That seed experience taught me something important that still helps me today.	种子的经验教会了我一些重要的东西,今天仍然帮助我。
13	Just like those seeds, good things in our lives like learning new skills,	就像那些种子我们生活中的好东西就像学习新技能
14	reaching goals, or becoming a better person	或成为更好的人
15	We need time to grow from small beginnings into something big and great.	我们需要时间从小开始成长为伟大和伟大的东西。
16	We live in a world where we can get almost anything we want quickly.	我们生活在一个我们可以迅速获得一切的世界。
17	Think about the seed.	思惟种子缘.
18	You water it, give it sunshine, but that little sprout doesn't appear overnight.	你给它浇水,给它阳光, 但小芽不会在一夜之间出现。
19	It takes time for the roots to grow strong, for the stem to reach for the sun.	根长壮,茎伸太阳,需要时间.
20	The same thing goes for many things in our lives.	我们生活中的许多事情也一样。
21	You want to learn a new skill, like playing the guitar.	你想学点新技巧比如弹吉他
22	You might get frustrated if you can't play a song perfectly right away.	如果你不能马上完美地演奏一首歌你会很沮丧的
23	But with practice, little by little, your fingers will get used to the strings	但随着练习,你的手指会慢慢习惯弦
24	and you'll start to make beautiful music.	你会开始制作美丽的音乐。
25	This applies to our relationships, too.	这也适用于我们的关系。
26	Building strong friendships and loving relationships takes time.	建立牢固的友谊和爱情关系需要时间。
27	You need to know someone, trust them, and learn how to work together.	你需要认识某人,信任他们,学会如何合作.
28	It's like baking a cake.	就像烤蛋糕一样
29	You can't rush the mixing, baking, or cooling.	搅拌、烘焙或冷却都不行
30	But what about success?	但是成功怎么办?
31	We see people online doing amazing things and it feels like it happened overnight.	我们在网上看到人们做一些令人惊奇的事, 感觉就像是一夜之间发生的一样。
32	But here's the thing.	但问题是
33	Many people have inspiring stories of achieving amazing things	很多人都有令人振奋的故事成就惊人的事情
34	after a long time of hard work.	经过长时间的辛勤工作。
35	J.K. Rowling, the author of Harry Potter, was rejected by publishers	哈利·波特的作者J·K·罗林(J. K. Rowling)被出版商驳回
36	many times before someone finally believed in her books.	许多次之前有人终于相信她的书。
37	Or what about Colonel Sanders, the founder of Kentucky Fried Chicken?	或者肯塔基州炸鸡公司的创始人桑德斯上校呢?
38	He started his business at 66 years old.	他以66岁开始创业.
39	He was told his recipe was no good hundreds of times before someone gave him a chance.	他被告知他的食谱在有人给他机会前几百次都是不好的.
40	He got rejected about 1,009 times.	他被拒绝了约1,009次.
41	However, he never gave up on his dream.	然而,他从未放弃过自己的梦想.
42	These are just a few examples, but they show the power of patience.	这些只是几个例子,但它们显示了耐心的力量。
43	Success doesn't always happen overnight.	成功并不总是一夜之间发生的.
44	It takes hard work, a little bit of luck, and most importantly,	它需要辛苦的工作,一点点运气, 最重要的是,
45	the belief that things will turn around.	相信事情会逆转
46	Just like the seed, we humans take time to grow.	就像种子一样,我们人类需要时间来生长。
47	We have to practice every day, even when it feels slow.	我们必须每天练习,即使感觉很慢。
48	We're building those skills step by step, just like roots growing strong.	我们正在一步一步地建立这些技能, 就像根根越来越强。
49	So how can we learn to be more patient while good things take time to grow?	那么,我们怎样才能学会更加耐心,而好的东西需要时间生长呢?
50	Well, it might sound easy, but start small and set little goals you can do.	嗯,这听起来可能很简单, 但开始小和设定小目标你可以做。
51	Celebrate the tiny improvements.	庆祝小小的改进
52	Take deep breaths when you feel impatient.	深呼吸,当你觉得不耐烦。
53	Make plans and give yourself enough time.	做好计划,给自己足够的时间.
54	And don't forget to take care of yourself too, just like a gardener takes care of plants.	别忘了照顾自己就像园丁照顾植物一样
55	In our busy world, it's easy to feel like we always have to rush.	在我们繁忙的世界里,很容易感到我们总是要匆忙.
56	We rush to work, rush to finish chores, rush to get to the next thing.	我们急于工作,急于完成杂务,急于做下一个事情.
57	But what if I told you that slowing down might actually be the key to feeling better?	但如果我告诉你减速可能是感觉更好的关键呢?
58	When I was younger, I would try to do many things very fast.	当我年轻的时候,我会尝试做很多事情非常快。
59	If I had homework, I would rush through it.	如果我有作业,我会匆忙通过它。
60	If I was making something, I would try to finish it as quickly as I could.	如果我在做一些东西, 我会尽量快地完成它。
61	I thought that was the best way to get things done quickly.	我以为这是快速解决问题的最好办法
62	But I started to notice that when I rushed, I would make a lot of mistakes.	但我开始注意到,当我匆忙的时候,我会犯很多错误。
63	My homework would have errors.	我的功课会出错的
64	The things I made didn't turn out very well.	我做的东西结果不好
65	And I didn't enjoy the journey at all.	我一点都不喜欢旅途
66	I was just focused on getting to the end result fast.	我只是把注意力集中在快速到达最终结果。
67	Later on in life, I realized rushing is never a good thing to do.	后来,我意识到匆匆忙忙是件好事
68	It can actually be the opposite.	这其实是相反的。
69	Rushing can make things messy.	捣乱会弄得一团糟
70	We might forget something important or pick the wrong thing.	我们可能会忘记重要的事情或者选择错误的事情。
71	But when we take a breath and slow down, we can think clearly.	但是,当我们呼吸和慢下来, 我们可以清楚地思考。
72	That way, we make decisions we're happy with, not ones we regret later.	这样我们就能做出我们满意的决定而不是我们后来后悔的决定
73	Taking your time isn't just about avoiding mistakes.	花时间不只是避免错误
74	It's about feeling good about what you do.	这是关于感觉好你做什么。
75	You can take pride in your work when you put care into each step instead of rushing.	你可以为自己的工作感到骄傲当你小心谨慎而不是匆忙
76	You can find joy in the journey, not just the destination.	你可以在旅途中找到快乐,而不仅仅是目的地.
77	Nature is a great teacher when it comes to taking time.	自然在消磨时间方面是一个伟大的老师.
78	Animals, for example, don't just jump into winter.	比如动物,不要只是跳进冬天.
79	They spend all summer and fall getting ready.	他们花了整个夏天和秋天准备。
80	Squirrels gather nuts.	松鼠聚集坚果.
81	Bears eat lots of food to build fat stores.	熊吃了很多食物来建立脂肪商店.
82	And birds fly south to warmer places.	而鸟飞南向温暖的地方.
83	They know rushing won't help them survive the cold winter.	他们知道匆匆赶到不会帮助他们度过寒冷的冬天.
84	Just like those animals, taking time to prepare ourselves can make a big difference.	就像那些动物一样花点时间准备自己就能大有作为
85	Maybe you're working towards a goal.	也许你正朝着一个目标努力
86	Instead of stressing and pushing yourself too hard,	而不是过度强调和逼迫自己,
87	take some time to learn, practice, and get ready.	需要一些时间来学习、练习和准备。
88	You'll be much more likely to succeed if you're well prepared.	如果你做好了准备你会更可能成功
89	Let's slow down, take our time, and not rush through life's important things.	让我们慢下来,慢慢来,不要急于处理生命的重要事物.
90	The results will be so much better when we give them the time they need to grow and develop.	如果我们给他们时间进行成长和发展,结果就会好得多。
91	So remember, good things take time.	记住好事需要时间
92	Don't be afraid to slow down, breathe, and enjoy the ride.	别怕减速,呼吸,享受乘车.
93	You deserve it.	你应得的

该视频共有字幕 93 条。解锁更多字幕为会员功能，请移动到价格

P5 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p05 Why Do You Always Feel Tired? (P5)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p05 Why Do You Always Feel Tired? (P5)

发布于 2026-06-10 · 时长 8:28

字幕摘录

时间	英文	中文
0:13	Hello everyone.	產
0:14	Welcome back to 8 Minute English on the Learn English Podcast channel.	欢迎回到学习英语节目频道的8分钟英语节目.
0:18	I'm	и琌
0:18	Nathan, your host, and today we're diving into a topic that probably speaks to many	内森,你的东道主, 今天我们潜入一个话题可能与很多
0:24	of you.	你们的
0:25	So, let me guess, are you feeling tired right now?	让我猜猜你现在觉得累了吗?
0:29	I mean, why else would you	我的意思是,为什么你
0:30	click on this episode?	点击本集吗 ?
0:32	Have you ever wondered why you always seem to look or feel exhausted?	你有没有想过你为什么总是看起来很疲惫?
0:36	Well, you're not alone.	你不是一个人

展开字幕全文（177 条）

序号	英文	中文
1	Hello everyone.	產
2	Welcome back to 8 Minute English on the Learn English Podcast channel.	欢迎回到学习英语节目频道的8分钟英语节目.
3	I'm	и琌
4	Nathan, your host, and today we're diving into a topic that probably speaks to many	内森,你的东道主, 今天我们潜入一个话题可能与很多
5	of you.	你们的
6	So, let me guess, are you feeling tired right now?	让我猜猜你现在觉得累了吗?
7	I mean, why else would you	我的意思是,为什么你
8	click on this episode?	点击本集吗 ?
9	Have you ever wondered why you always seem to look or feel exhausted?	你有没有想过你为什么总是看起来很疲惫?
10	Well, you're not alone.	你不是一个人
11	Many people deal with this issue every single day, including	许多人每天都在处理这个问题,包括:
12	my friends.	朋友们
13	You know, I was talking to a friend yesterday, and they said, Nathan, why do I	你知道,我昨天和一个朋友说话他们说,内森,为什么我
14	always look so tired?	总是这么累吗?
15	At first, I laughed and said, well, maybe you need more coffee.	一开始我笑着说也许你需要更多的咖啡
16	But then I thought about it.	但是后来我考虑过了
17	Why do so many of us feel and look tired all the time?	为什么我们这么多人总是觉得很累?
18	It's	这是
19	not just about sleep, right?	不只是睡觉,对不对?
20	There's so much more going on.	复有众生.
21	Maybe it's the stress from	也许是因为压力
22	work, or maybe it's sitting in front of a screen all day, and let's not forget things	工作,也许它整天坐在屏幕前我们不要忘记事情
23	like dehydration or just not taking proper breaks.	像是脱水或者没有好好休息
24	So I started reading about it, and	于是我开始读关于它,
25	wow, there's so much to learn about why we feel this way.	哇,有很多东西要学习为什么我们有这种感觉。
26	And here's the thing.	事情是这样的
27	If you've	如果你已经
28	ever wondered why you feel drained or why people tell you, you look tired, you're in	想知道你为什么觉得累或者为什么人们告诉你,你看起来累了,你加入了
29	the right place.	正确的地点。
30	Today, we're going to dig into what's behind that tired look and feeling,	今天,我们要挖掘后面是什么疲惫的外观和感觉,
31	and more importantly, what you can do to fix it and feel better.	更重要的是,你能做些什么来修复它并感觉更好。
32	Oh, and stick around,	哦,留下来,
33	because we'll also hear a great conversation between three friends sharing their experiences.	因为我们也会听到三个朋友分享他们的经验
34	Plus, don't forget to grab our free PDF with tips and key phrases.	另外,别忘了拿我们的免费PDF 和提示和关键短语。
35	It's a great way to	这是个好方法
36	keep learning after the episode.	继续学习后集。
37	Ready?	准备好了吗?
38	Let's jump right in.	我们跳进去吧
39	Hey, Mia, you look a bit tired today.	嘿米娅你今天看起来有点累
40	Everything okay?	没事吧?
41	I've noticed that too.	我也注意到这一点。
42	What's been going on?	这是怎么回事?
43	Uh, I feel exhausted.	呃,我觉得累坏了。
44	I've been waking up with these dark circles under my eyes lately.	最近我醒来时眼皮底下有黑圈
45	And it's not just that.	不仅如此
46	Even simple things like folding laundry or making breakfast	连打折洗衣服或做早餐等简单的事情
47	leave me feeling completely drained.	让我感觉很疲惫
48	That sounds tough.	这听起来很难。
49	Have you been getting	你得到过
50	enough rest or is something else going on?	休息够了还是别的事?
51	I'm not sure.	我不太确定说不定
52	I think it's a mix of not sleeping	我觉得这是不睡觉的混合
53	well and just feeling overwhelmed lately.	感觉最近很紧张
54	I think it's because I'm not sleeping well.	我想是因为我睡不好
55	I stay up late scrolling through social media, and it's hard to fall asleep after that.	我熬夜通过社交媒体滚动之后很难睡着
56	Oh, that'll do it.	哦,这样就可以了。
57	Blue light from your phone can mess with your sleep.	手机的蓝光会打乱你的睡眠
58	Yeah, I read somewhere that it stops your brain from producing melatonin,	是的,我读到的地方它阻止你的大脑生产梅拉东宁,
59	the hormone that helps you sleep.	帮助你入睡的激素
60	That's interesting.	这很有趣。
61	I didn't know it	иぃ笵
62	could be that serious.	可能是那么严重。
63	It is.	没错
64	And not sleeping well can affect	睡不着会影响
65	more than just your energy.	不仅仅是你的能量。
66	It can also make your skin look dull and give you those dark circles.	它也可以让你的皮肤看起来很枯燥并给你那些黑暗的圈子。
67	I actually read about this dermatologist who said lack of sleep slows down your skin's	我其实读到了一位皮肤科医生他说睡眠不足会减缓你的皮肤
68	repair process.	修复过程。
69	That makes sense.	这有道理。
70	I've also noticed	我也已经注意到了
71	my hair feels weaker lately.	我的头发最近变弱了
72	Could lack of sleep affect that too?	睡眠不足也会影响它吗?
73	Absolutely.	当然
74	Poor sleep can lower your body's ability to produce keratin,	糟糕的睡眠可以降低你的身体生产白兰地的能力,
75	which is essential for healthy hair.	这对健康的头发至关重要
76	Okay, so lack of sleep is definitely	好吧,所以缺乏睡眠是绝对的
77	one problem.	一个问题。
78	But do you think my diet could also be a reason?	但你认为我的饮食也可能是一个原因吗?
79	For sure.	当然
80	If you're not drinking enough water or eating foods with vitamins,	如果你喝得不够水或吃维他命的食物
81	that could definitely make you look more tired.	那肯定会让你看起来更累
82	Exactly.	没错
83	Foods like spinach or oranges are full	菠菜或橘子等食物都饱了
84	of vitamin C, which helps brighten your skin and keep you energized.	帮助你皮肤亮亮让你保持活力
85	Oh, and don't forget about	哦,别忘了
86	iron.	铁.
87	Low iron levels can make you feel fatigued and even dizzy.	低铁水平会让你感到疲惫甚至头晕.
88	I'll start drinking more water and adding more fruits and veggies to my meals.	我会开始喝更多的水和更多的水果和蔬菜在我的饭。
89	That's a great start.	这是一个伟大的开始。
90	Oh, and don't forget to take breaks during work.	哦,别忘了上班休息
91	Yeah, sitting at a desk all day can make you feel more sluggish and even impact your mental health.	是啊,整天坐在桌子上会让你感觉更迟钝甚至影响你的心理健康。
92	So what should I do?	那我该怎么办?
93	Try the 20-20-20 rule.	尝试20-20-20规则.
94	Every 20 minutes, look at something 20 feet away for 20 seconds.	每隔20分钟,看20英尺外的东西 20秒。
95	It's great for your eyes.	这对你的眼睛是很好的。
96	And get up and stretch every hour.	并起身伸展每个小时。
97	It helps with circulation and keeps you more focused.	它有助于循环让你更专注。
98	That's actually really helpful.	这真的很有帮助
99	Thanks, guys.	谢谢
100	Anytime, Mia.	随时,米娅。
101	Remember, small changes can make a big difference.	记住,小改变可以产生很大的影响。
102	Let us know how it goes.	告诉我们情况如何。
103	Let's take a look at helpful phrases from today's discussion.	让我们来看看今天讨论中的有用短语.
104	1.	一、导言
105	Feel drained.	感觉很累
106	To feel very tired and without energy.	感到非常疲惫和缺乏能量。
107	Example.	实例。
108	After working all day, I felt completely drained.	经过一整天的工作,我感觉完全排水。
109	2.	2. 国家
110	Dark circles.	黑暗的圆圈。
111	Dark marks under your eyes, often from lack of sleep.	眼睛底下的暗痕常常是因为睡眠不足
112	Example.	实例。
113	I have dark circles because I stayed up too late.	我有黑圈子,因为我熬夜太晚。
114	3.	3个
115	Overwhelmed.	过患.
116	Feeling like you have too much to do or too many problems.	感觉你有很多事要做太多问题了
117	Example.	实例。
118	She felt overwhelmed with work and didn't know where to start.	她觉得被工作困扰,不知从何开始.
119	4.	4个
120	Brighten up.	闪亮点
121	To make something or someone look or feel more lively or cheerful.	让某样东西或某人看起来或感觉更活泼或高兴.
122	Example.	实例。
123	Eating more fruits and vegetables can brighten up your skin.	吃更多的水果和蔬菜可以让你的皮肤发亮.
124	5.	5.五.
125	Take breaks.	休息一会
126	To stop doing something for a short time to rest.	停止做一些事情短暂的休息。
127	Example.	实例。
128	It's important to take breaks during work to stay focused.	重要的是在工作期间休息才能保持专注.
129	6.	6个
130	水 Hydra.
131	To drink enough water to keep your body healthy.	喝足水令身体保持健康.
132	Example.	实例。
133	Remember to hydrate throughout the day to avoid feeling sluggish.	记得整天都喝水以免感到迟钝
134	7.	7个
135	Blood flow.	血流经.
136	The movement of blood around your body to deliver oxygen and nutrients.	血液在身体周围流动运送氧气和营养物质
137	Example.	实例。
138	Stretching regularly helps improve blood flow to your muscles.	定期伸展有助于改善血液流向肌肉。
139	8.	8. 国家
140	Screen time.	屏幕时间。
141	The amount of time you spend looking at screens like phones or computers.	你花在看电视或电脑等屏幕上的时间。
142	Example.	实例。
143	Limiting screen time before bed can help you sleep better.	在睡觉前限制屏幕时间可以帮助你更好的睡眠.
144	Now, let's discuss two quick questions from today's talk.	现在,我们来谈谈今天谈的两个问题
145	Question 1.	问题1
146	Why is it important to take breaks during work?	为什么在工作期间休息很重要?
147	Taking breaks helps your body rest, improves blood flow, and keeps your mind fresh.	休息会帮助你的身体休息,改善血液流动,保持心灵清新.
148	What do you think?	你觉得呢?
149	Question 2.	问题2.
150	How does staying hydrated affect your energy levels?	保持水合如何影响你的能量水平?
151	Drinking water keeps you energized and prevents fatigue.	喝水可以让你保持活力,防止疲劳.
152	Have you noticed a difference when you stay hydrated?	你注意到了水分上的区别吗?
153	Before we wrap up, let me remind you of today's key takeaway.	在结束发言之前,让我提醒大家今天的钥匙外卖。
154	Small changes can lead to big improvements.	小的变化可以导致大改进.
155	Did you know that poor sleep can impact more than just your energy levels?	你知不知道糟糕的睡眠不仅能影响你的能量水平
156	A fun fact is that sleep-deprived people are 20% more likely to make poor decisions.	一个有趣的事实是,失眠者更可能20%做出糟糕的决定。
157	According to a study by Harvard.	根据哈佛大学的一项研究.
158	That's because sleep is when your brain processes information and recharges.	这是因为睡眠是当你的大脑处理信息和补给的时候。
159	Another fascinating study by Stanford found that staying hydrated can improve focus by up to 14%.	斯坦福的另一项引人入胜的研究发现,停留水合物可以将注意力提升至14%.
160	So, if you've been feeling scatterbrained or unfocused, maybe grab a glass of water.	所以,如果你一直感觉散乱或无重点, 也许拿杯水。
161	Let's talk about screen time for a moment.	我们谈谈屏幕时间
162	Did you know the average person spends 7 hours a day looking at screens?	你知道一般人每天要花7小时看屏幕吗?
163	Excessive screen time, especially at night, can trick your brain into thinking it's still daytime.	过长的屏幕时间,尤其是晚上,可以欺骗你的大脑去思考它仍然是白天.
164	This delays the release of melatonin, which is the hormone that makes you feel sleepy.	这延缓了梅拉托宁的释放,这就是让你感到困闷的激素.
165	A tip here.	这里有个小费
166	Try putting away your phone an hour before bed.	试着在睡觉前一小时把手机放下
167	And here's something cool.	这是很酷的东西。
168	Standing up every 30 minutes can reduce the risk of heart disease by 30%.	每30分钟站起来就可以把心脏病的风险降低30%。
169	This comes from a study published in the American Journal of Epidemiology.	这个来源于美国流行病学杂志上发表的一项研究.
170	Regular movement not only benefits your body, but also helps refresh your mind.	正常运动不仅有利于你的身体, 也帮助你重新思考。
171	So, what's one small change you can make today to feel less tired?	那么,你今天能做出什么小改变来减轻疲劳?
172	Let us know in the comments below.	在下面的评论中告诉我们。
173	Don't forget to check out the free PDF with tips and vocabulary from today's episode.	别忘了看看免费的PDF 上面有今日剧集的提示和词汇.
174	We hope you found today's episode helpful and motivating.	我们希望你发现今天的剧集有帮助和激励。
175	Leave a comment below and let us know your thoughts or share any tips you found helpful.	请在下面留言,并告诉我们你的想法或任何你发现有帮助的提示。
176	Thanks for tuning in to 8-Minute English.	谢谢你调音到8米努特英语。
177	See you next time and take care.	下次见,保重

该视频共有字幕 177 条。解锁更多字幕为会员功能，请移动到价格

P6 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p06 如何成为最好的自己？ (P6)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p06 如何成为最好的自己？ (P6)

发布于 2026-06-10 · 时长 11:35

字幕摘录

时间	英文	中文
0:09	欢迎返回 Podcast & Chil 。
0:12	I'm Leo, your favorite host.	我是李奥,你最喜欢的主持人。
0:13	Well, I hope I'm your	好吧,我希望我是你们的
0:14	favorite.	最喜欢的。
0:15	And joining me, as always, is Gwen.	和往常一样,加入我的是格温。
0:18	Hi, everyone.	大家好,你们好。
0:19	I'm not here for jokes, unlike Leo.	我不是来开玩笑的不像里欧
0:21	Oh, come on, Gwen.	别这样,格温
0:23	We need balance here, you know?	我们需要平衡,你知道吗?
0:24	I handle the jokes, you bring the facts.	我处理笑话,你带来事实。

展开字幕全文（243 条）

序号	英文	中文
1	欢迎返回 Podcast & Chil 。
2	I'm Leo, your favorite host.	我是李奥,你最喜欢的主持人。
3	Well, I hope I'm your	好吧,我希望我是你们的
4	favorite.	最喜欢的。
5	And joining me, as always, is Gwen.	和往常一样,加入我的是格温。
6	Hi, everyone.	大家好,你们好。
7	I'm not here for jokes, unlike Leo.	我不是来开玩笑的不像里欧
8	Oh, come on, Gwen.	别这样,格温
9	We need balance here, you know?	我们需要平衡,你知道吗?
10	I handle the jokes, you bring the facts.	我处理笑话,你带来事实。
11	Fair enough.	不错
12	Speaking of which, do you remember that community post where we asked everyone for podcast topic	说到这个,你还记得那个社区贴文吗? 我们问每个人播客话题
13	ideas?	点子?
14	Of course.	当然
15	Any interesting suggestions?	有什么有趣的建议吗?
16	Oh yeah, lots.	对,很多
17	But one topic kept popping up more than others.	但有一个话题比其他话题更突出
18	Let me guess.	让我猜猜
19	How to laugh at Leo's jokes.	如何笑里欧的笑话.
20	Ha.	是吗?
21	Close, but no.	接近了,但是没有。
22	It's how to become the best version of yourself.	如何成为自己最好的版本.
23	Ah, that makes sense.	啊,这有道理。
24	Yeah, but honestly, the best version of myself?	是的,但说实话, 我最好的版本?
25	That's a lot of pressure.	压力很大
26	Well, today we're going to help everyone figure out how to take those first steps,	好了,今天我们要帮助大家找出如何采取这些第一步,
27	even if it's not perfect.	即使它不是完美的。即便它不是完美的。
28	I like that.	我喜欢
29	So, sit back, relax, and let's get into how to become the best version of yourself,	因此,坐下来,放松, 让我们开始如何成为最好的版本自己,
30	without all the pressure.	没有所有的压力。
31	Oh, and don't forget, we've prepared a free PDF with tips and resources to help you on your journey.	哦,别忘了,我们已经准备了一个免费的PDF 里面有小费和资源来帮助你的旅程。
32	Make sure to click the link in the description and,	确保单击描述中的链接,并,
33	most importantly, make a copy so you can edit it yourself.	最重要的是, 做一个复制, 这样你可以自己编辑它。
34	Alright, Gwen.	好吧,格温。
35	Today we're talking about a big topic, how to become the best version of yourself.	今天我们谈论一个大话题,如何成为自己最好的版本.
36	Yeah, and that's something people often talk about, but it's not as easy as it sounds, right?	是啊,这是人们经常谈论的事情, 但这并不像听起来那么容易,对不对?
37	No, it's not.	不,这不是。
38	A lot of people think it's just about setting goals,	很多人认为这只是设定目标,
39	but there's a lot more to it.	但还有更多
40	True.	没错
41	And I think the first step is self-reflection,	我认为第一步是自我反省
42	taking time to really understand yourself.	需要时间来理解自己
43	Right.	对
44	It's important to ask yourself questions like,	问自己问题很重要比如
45	am I living in a way that makes me happy?	我活得开心吗?
46	Exactly.	没错
47	Or, what's stopping me from growing?	或者,什么阻止我成长?
48	Research from Harvard University shows that people who regularly reflect on their actions	哈佛大学的研究表明经常思考自己行为的人
49	tend to make better decisions.	往往做出更好的决定。
50	That's because they're more aware of what they need to improve.	这是因为他们更意识到他们需要改进什么.
51	Reflection, sure, but isn't action just as important?	反省,当然,但行动不是同样重要吗?
52	People can get stuck in reflection and not actually move forward.	人们可以被困在反射中,而不是真正前进.
53	That's fair.	这很公平。
54	But without understanding what's holding you back,	但是不知道是什么让你退缩
55	how do you even know what actions to take?	你怎么知道该做什么?
56	True.	没错
57	But I think people often use reflection as an excuse to delay.	但我认为人们经常利用反思作为拖延的借口.
58	You've got to strike a balance.	你必须保持平衡
59	Fair point.	说得好
60	That's where setting goals comes in, right?	这就是设定目标的地方,对不对?
61	Yes, but goals need to be realistic.	是的,但目标必须是现实的。
62	Too many people set goals that are way too big.	太多人设定了太大的目标。
63	I don't know, Gwen.	我不知道,格温。
64	Big goals can be motivating if you have the right mindset.	如果你有正确的心态,大目标就能够激励人心。
65	I get that.	我懂了,我懂你说什么 I get that.
66	But what happens when they don't reach that big goal right away?	但是当他们没立刻达到这个大目标时会怎样呢?
67	That's when people give up.	即是众生弃舍.
68	Yeah, right.	没错
69	That's why I always say, break it down into smaller steps.	这就是为什么我总是说, 打破它为小的阶梯。
70	Agreed.	同意,我同意你的话。
71	Research shows that small wins help build momentum.	研究表明,小赢家有助于形成势头。
72	And from there,	从那里
73	setting personal goals becomes easier because you know what you want to change.	设定个人目标比较容易,因为你知道你想改变什么。
74	Yeah, but let's talk about how to set those goals.	是啊,但让我们来谈谈如何设定那些目标。
75	A lot of people make goals that are too big or unrealistic.	很多人做出的目标太大或者不现实.
76	Right?	对吧?
77	Like saying, I want to be a millionaire by next year.	就像说,我想在明年成为一个百万富翁。
78	That's not going to happen unless you win the lottery.	除非你中了彩票,否则这是不可能的
79	Exactly.	没错
80	Instead, it's better to break big goals into smaller steps.	相反,最好把大目标突破成更小的步骤.
81	For example, if your goal is to be healthier, start with something simple,	比如,如果你的目标是更健康从简单开始
82	like drinking more water each day.	就像每天喝更多的水一样
83	Right.	对
84	Research shows that small habits, like walking 10 minutes a day,	研究表明,小习惯, 像每天步行10分钟,
85	can lead to long-term change.	可能导致长期变化。
86	That's why building healthy habits is key.	所以建立健康习惯才是关键.
87	Exactly.	没错
88	But I know some people struggle with self-doubt.	但我知道有些人自以为是
89	Yeah, that can hold people back.	是啊,这可以阻止人们。
90	They don't think they're good enough to make changes.	他们认为自己不足以做出改变.
91	Fear plays a big role in that.	恐惧在这方面起着很大的作用。
92	I agree.	и種
93	The University of California did a study showing that fear of failure	加州大学做了一项研究表明对失败的恐惧
94	often stops people from reaching their goals.	经常阻碍人们实现目标。
95	So how do you push past that?	所以,你如何推动过去?
96	Well, one thing is to accept that mistakes are part of the process.	有一件事是承认错误是过程的一部分。
97	No one becomes their best self without failing a few times.	没有人成为他们最好的自我没有失败几次。
98	So, start small.	所以,开始小。
99	Don't focus on being perfect.	别专注于完美
100	Focus on making progress.	注重取得进展。
101	I agree.	и種
102	Progress matters more than perfection.	进步比完美更重要
103	It's like building a muscle.	如积聚肌肉.
104	The more you practice, the stronger you get.	你练得越多,就越强壮
105	All right, Gwen, I think it's time to go over some key vocabulary from today's discussion.	好吧,格温,我想是时候翻阅一些关键词汇从今天的讨论。
106	Good idea.	不错
107	Let's help our listeners really understand these words.	让我们帮助我们的听众真正理解这些话.
108	First up, we have the word reflection.	首先,我们有一个字反射。
109	Reflection means thinking deeply about something,	反思意味着深思熟虑
110	especially about your actions and how you can improve.	特别是你的行为和如何改进
111	For example, you can reflect on your day before going to bed.	例如,你可以在睡觉前的一天反省.
112	Right, Leo.	对,里欧
113	What's next?	接下来呢?
114	Next, we have goals.	接下来,我们的目标。
115	A goal is something you want to achieve, like learning English or getting fit.	一个目标就是你想达到的目标,比如学习英语或者适应.
116	For example, my goal is to run a race next month.	例如,我的目标是下个月进行一场比赛。
117	Great example, Gwen.	好样的,格温。
118	The next word is habits.	下句为习.
119	A habit is something you do regularly, like brushing your teeth or going for a walk.	习惯是你经常做的比如刷牙或散步
120	Yeah, building healthy habits can make a big difference in your life.	是啊,建立健康习惯会让你的生活大有改观。
121	Exactly.	没错
122	Next up is fear.	接下来就是恐惧
123	Fear is the feeling of being scared or worried about something, like failing or trying something	恐惧是害怕或担心什么的感觉比如失败或尝试什么
124	new.	新来的
125	Last but not least, we have progress.	最后但并非最不重要的一点是,我们取得了进展。
126	Progress means moving forward or improving	进步意味着前进或改进
127	in something, even if it's little by little.	在某事,即使它一点点一点。
128	Like when you practice English every day,	就像你每天练习英语一样
129	you're making progress even if you don't notice it right away.	你正在进步即使你没有立刻注意到它。
130	So, Gwen, we've talked about goals and reflection, but let's dive into something equally important,	所以,格温,我们已经谈论了目标和反思, 但让我们潜入一个同样重要的东西,
131	continuous learning.	继续学习。
132	Absolutely.	当然
133	The journey of becoming your best self doesn't end with setting goals.	成为你最好的自我的旅程不会以设定目标而结束.
134	It's a lifelong process.	这是一个终身的过程。
135	Right.	对
136	There's actually research from Stanford University that shows people who adopt a growth	斯坦福大学的研究表明正在成长的人
137	mindset are more likely to succeed.	心态更有可能取得成功。
138	A growth mindset means believing you can improve through	成长的心态意味着相信自己能通过
139	effort rather than thinking your abilities are fixed.	而不是认为你的能力是固定的。
140	That's really important.	这很重要
141	It's easy to get stuck thinking,	这很容易被卡住的想法,
142	I'm just not good at this, and then never try again.	我只是不擅长这个, 然后再也不尝试。
143	Exactly.	没错
144	But if you believe you can get better, you'll keep pushing yourself even when things	但如果你相信自己能好起来就算有事情发生,你也会继续逼自己
145	get tough.	变得坚强。
146	That's true for anything in life, not just work or school.	生活中的一切都是如此,不仅仅是工作或学校.
147	Totally.	当然
148	And there's research from the American Psychological Association	还有美国心理学会的研究
149	showing that people who keep learning new things, even later in life, tend to be happier.	显示那些不断学习新事物的人,甚至在晚年,往往会更快乐.
150	It makes sense, right?	有道理,对吧?
151	Learning keeps your brain active and gives you a sense of accomplishment.	学习让你的大脑保持活跃,并给你一种成就感.
152	Absolutely.	当然
153	It also opens doors to new opportunities, whether it's a new job or	这也为新的机会打开了大门,无论是新的工作还是
154	just a new hobby.	只是个新爱好
155	And here's an interesting study.	这里有一个有趣的研究。
156	Research from the University of Texas found that people who	德克萨斯大学的研究发现
157	continue learning into older age reduce their chances of cognitive decline.	继续学习到老年,减少他们认知下降的机会。
158	That's pretty powerful.	这是相当强大的。
159	So learning doesn't just improve your skills,	所以学习不只是提高你的技能
160	it helps keep your mind sharp too.	让你的头脑保持清醒
161	Exactly.	没错
162	So what's your approach to continuous learning, Gwen?	你继续学习的方法是什么 Gwen?
163	I try to learn something new every day, even if it's small, like reading an article,	我每天都在尝试学习一些新东西, 即使它很小,比如读文章,
164	trying a new recipe, or watching a documentary.	尝试新的食谱,或者看纪录片。
165	That's great.	赞曰.
166	I think it's all about being curious and open to new ideas.	我认为这都是关于好奇心和对新想法的开放.
167	Exactly.	没错
168	And when you're open to learning, it's easier to adapt to changes in life.	而在开放学习时,更容易适应生活的变化.
169	So what about our listeners?	我们的听众呢?
170	How do you stay curious and keep learning?	你怎么一直好奇继续学习?
171	And what's something new you've learned recently?	你最近学到了什么新东西?
172	Share with us in the comments.	在评论中与我们分享。
173	Another thing that can really help personal growth is surrounding yourself with positive people.	另一种能真正帮助个人成长的东西是围绕着你身边的正面人物。
174	Oh, definitely.	当然
175	The people around you have a huge influence on your mindset and motivation.	你周围的人对你的思想和动机有着巨大的影响.
176	Right?	对吧?
177	If you surround yourself with people who encourage you,	如果你身边的人鼓励你
178	you're more likely to keep going.	你更可能继续前进。
179	But if you're surrounded by negativity, it's really hard to stay motivated.	但如果你被消极主义所包围很难保持积极性
180	That's why it's so important to choose your influences carefully.	所以要仔细选择你的影响力
181	There's a famous quote that says,	有一句著名的话说:
182	you are the average of the five people you spend the most time with.	你是你花时间最多的五个人的平均数。
183	And that's true, whether it's in your personal life or your career.	这是真的,无论是在你的个人生活中还是你的事业中。
184	So think about who you're spending your time with.	想想你和谁在一起
185	Are they helping you grow?	他们帮助你成长吗?
186	Or are they holding you back?	还是他们拖你后腿?
187	Share your thoughts with us in the comments.	在评论中与我们分享你的想法。
188	All right, Gwen, I think it's time to go over some key vocabulary from today's discussion.	好吧,格温,我想是时候翻阅一些关键词汇从今天的讨论。
189	Sure, Leo.	当然,里欧。
190	Let's make sure our listeners understand these words clearly.	让我们的听众明白这些话
191	First up, we have mindset.	首先,我们有心态。
192	A mindset is how you think about things, like how you think about learning or growing.	思维方式是思考事物, 就像思考学习或成长。
193	Right?	对吧?
194	If you have a positive mindset, you believe you can improve with time and effort.	如果你有一个积极的心态,你相信,你可以通过时间和努力来改进。
195	Exactly.	没错
196	Now, the next word is learn.	现在,下一个词是学习。
197	To learn means to get new knowledge or skills.	学习意味着获得新的知识或技能。
198	For example, you can learn new things by reading, watching videos, or practicing.	例如,你可以通过阅读,观看视频或者练习来学习新事物.
199	That's right.	没错
200	The next word is help.	下一句为助.
201	Help means to make something easier for someone.	帮助意味着为某人做点更轻松的事.
202	Like when your friend helps you understand something new.	就像你的朋友帮助你理解一些新事物
203	Exactly.	没错
204	And now we have grow.	现在我们有了成长。
205	To grow means to become better or bigger over time.	成长意味着随着时间的流逝而变得更好或更大.
206	You grow by learning new things and practicing them regularly.	你通过学习新事物并定期练习而成长。
207	Right?	对吧?
208	And finally, we have change.	最后,我们有了变化。
209	Change means to make something different.	改变意味着要做出不同的事情。
210	For example, you can change your daily habits to improve your life.	例如,可以改变日常习惯来改善生活.
211	Exactly.	没错
212	Now, let's ask our listeners a few questions.	现在,让我们问我们的听众几个问题。
213	Sure.	当然
214	First question.	初问.
215	What's one new thing you've learned recently?	最近你学到了什么新东西?
216	Let me think about that.	让我想想
217	I recently learned how to make pizza at home.	我最近学会了如何在家做披萨
218	It's really fun and now I don't have to order pizza all the time.	很有趣,现在我不用经常点披萨
219	That's awesome.	这是真棒。
220	Now for the second question.	现在第二个问题。
221	What's one change you can make to improve your daily routine?	为了改进日常工作,你能做出什么样的改变?
222	Hmm.	是吗?
223	I think I could spend less time on my phone and more time reading.	我想我可以少花时间在手机上和更多的时间阅读。
224	That's a great idea.	这主意不错
225	We'd love to hear from our listeners too.	我们也很想听到听众的声音
226	What's something new you've learned and how will you make a positive change?	你学到了什么新东西,你将如何做出积极的改变?
227	Share your answers in the comments below.	在下面的评论中分享您的答案。
228	Well, Gwen, I think we've had a great talk today.	嗯,格温,我想我们今天谈得很好。
229	Yes, Leo.	是的,里奥。
230	We talked about many important things like learning and making small changes.	我们谈到了许多重要的事情,比如学习和做小改变。
231	Right.	对
232	And I hope our listeners feel ready to become their best selves.	我希望我们的听众准备好成为他们最好的自己。
233	Me too.	我也一样。
234	Remember, little changes can lead to big results over time.	记住,随着时间推移,小的改变可以导致大的结果.
235	Exactly.	没错
236	Before we go, don't forget to check out the free PDF in the description below.	出发前,请不要忘记检查以下描述中的免费PDF.
237	Yes, you can make a copy of it and write your own goals and ideas.	是的,你可以把它复制出来,写你自己的目标和想法。
238	It's a helpful tool to keep you moving forward.	这是一个有用的工具让你继续前进。
239	And let us know how you're using it in the comments below.	告诉我们你在下面的评论中是如何使用它。
240	That's right.	没错
241	下次在Podcast和Chile上见
242	Thanks for joining us today.	谢谢你今天能来
243	Take care and see you next time.	保重下次见

该视频共有字幕 243 条。解锁更多字幕为会员功能，请移动到价格

P7 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p07 如何建立一个健康的日常生活？ (P7)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p07 如何建立一个健康的日常生活？ (P7)

发布于 2026-06-10 · 时长 14:07

字幕摘录

时间	英文	中文
0:10	Hey everyone, welcome back to Podcast and Chill.	大家好,欢迎回到波德卡斯和寒。
0:14	I'm Leo here with my co-host Gwen.	我是李奥和我的联合主持人格温
0:17	Hi there.	顿
0:19	Today's topic is something that applies to all of us, our daily routine.	今天的议题适用于我们所有人,即我们的日常工作。
0:23	Yes, from the moment we wake up to when we drift off to sleep, we all have habits and	是的,从我们醒来的那一刻开始,直到我们离开睡觉,我们都有习惯和
0:28	rituals that shape our days.	塑造我们时代的仪式
0:31	But what exactly does a typical day look like for different people?	但对于不同的人来说,典型的一天究竟是什么样子?
0:36	That's a great question.	问曰.
0:38	Throughout this episode, Gwen and I will be sharing our own routines, from our morning	整个剧集,格温和我会分享我们的日常,从我们早上开始
0:42	wake-up rituals to our after-work wind-down strategies.	唤醒仪式我们的下班后结束策略。

展开字幕全文（211 条）

序号	英文	中文
1	Hey everyone, welcome back to Podcast and Chill.	大家好,欢迎回到波德卡斯和寒。
2	I'm Leo here with my co-host Gwen.	我是李奥和我的联合主持人格温
3	Hi there.	顿
4	Today's topic is something that applies to all of us, our daily routine.	今天的议题适用于我们所有人,即我们的日常工作。
5	Yes, from the moment we wake up to when we drift off to sleep, we all have habits and	是的,从我们醒来的那一刻开始,直到我们离开睡觉,我们都有习惯和
6	rituals that shape our days.	塑造我们时代的仪式
7	But what exactly does a typical day look like for different people?	但对于不同的人来说,典型的一天究竟是什么样子?
8	That's a great question.	问曰.
9	Throughout this episode, Gwen and I will be sharing our own routines, from our morning	整个剧集,格温和我会分享我们的日常,从我们早上开始
10	wake-up rituals to our after-work wind-down strategies.	唤醒仪式我们的下班后结束策略。
11	We'll also be exploring some common themes and tips to help you craft your own routine	我们还会探索一些共同的主题和小费来帮助你设计自己的日常
12	for a productive and balanced life.	过着有成果和平衡的生活
13	Alright, listeners, that's all the time we have for today.	好了,听众们,今天时间不多了
14	We hope you enjoyed our conversation about daily routines.	我们希望你喜欢我们关于日常的谈话
15	Today, we're going to talk about our daily routines, starting with our morning wake-up.	今天,我们要谈谈我们每天的例行公事,从我们早上醒来开始.
16	That's right.	没错
17	So, Gwen, how do you start your day?	那么,格温,你怎么开始你的一天?
18	Well, I usually wake up around 7am every morning.	我通常每天早上7点左右醒来
19	My alarm clock goes off, and the first thing I do is turn it off.	我的闹钟响了, 我要做的第一件事就是关掉它。
20	Then, I stretch my arms and legs to wake up my body.	然后我伸手伸腿唤醒身体
21	That sounds like a good way to start the day.	这听起来是一个很好的开始方式。
22	I'm usually up a little earlier, around 6.30am.	我通常早点起床,大约早上6点30分
23	As soon as I hear my alarm, I get out of bed.	我一听到警报就起床
24	The first thing I do is drink a glass of water to hydrate myself.	我首先要喝杯水来给自己浇水
25	That's a great habit, Leo.	那是个好习惯 Leo
26	Staying hydrated is so important, especially in the morning.	停留在水合水中非常重要,特别是在早上.
27	After I turn off my alarm, I like to take a few deep breaths before getting up.	关了警报后我喜欢在起床前深呼吸
28	It helps me feel more alert and ready to start my day.	它能让我更加警惕准备好开始我的一天
29	Taking a moment to breathe and center yourself can make a big difference in how you feel	花点时间呼吸集中精神就能改变你的感受
30	throughout the day.	整个白天
31	So, what do you do after your morning stretches and deep breaths?	那么,你早上伸展和深呼吸后做什么?
32	The next thing I do is head to the bathroom to wash my face and brush my teeth.	我接下来要做的是去浴室洗脸刷牙
33	It helps me feel refreshed and ready to start my day.	这让我感觉很清新准备开始我的一天。
34	I like to do the same thing.	我喜欢做同样的事情。
35	After I drink my water, I also go to the bathroom to freshen up.	喝完水后,也去洗手间梳洗.
36	Then, I like to make a cup of coffee to help me wake up fully.	然后,我喜欢做一杯咖啡帮助我完全醒来。
37	Coffee is a must-have for many people in the morning, isn't it?	咖啡对许多人来说是一大堆,不是吗?
38	Do you have any other morning habits that you follow?	你有其他的早晨习惯吗?
39	Yes.	对
40	After my coffee, I take a few minutes to plan out my day.	喝完咖啡后,我花几分钟时间计划好今天
41	I make a to-do list and review my schedule to make sure I'm prepared for the tasks ahead.	我做了一个待办事宜清单,并审查我的日程安排,以确保我为今后的任务做好了准备.
42	That's a great idea.	这主意不错
43	Having a plan for the day can really help you stay organized and focused.	一天的计划真的可以帮助你保持有条理和专注.
44	Well, it sounds like we both have our own unique ways of starting the day.	听起来我们都有自己独特的开始方式
45	But the common thread is that we both take the time to wake up, hydrate, and get ready	但共同的线索是我们都需要时间醒来,水合物,准备
46	for the day ahead.	为了未来的一天。
47	Gwen and I talked about our morning wake-up routines.	格温和我谈了我们早上的起床常规
48	Now, let's move on to the next part of our day, breakfast.	现在,让我们继续接下来的一天,早餐。
49	Breakfast is such an important meal to start the day.	早餐是这么重要的一餐开始一天。
50	What are some of your favorite breakfast foods?	你最喜欢的早餐食物是什么?
51	Well, one of my go-to breakfast options is oatmeal.	好吧,我的早餐选择之一是燕麦。
52	I like to make it with milk and add some fruit, like bananas or berries.	我喜欢用牛奶做,并添加一些水果,如香蕉或浆果.
53	It's a really healthy and filling way to start the day.	这是一个真正健康的填充方式开始一天。
54	Oatmeal is a great choice.	燕麦饭是一个伟大的选择。
55	It's packed with fiber and nutrients that can help keep you full and energized.	里面装满了纤维和营养物质可以让你保持充沛和活力
56	I personally love to have eggs for breakfast, whether they're scrambled, fried, or poached.	我个人喜欢吃早餐的鸡蛋,无论是炒蛋,还是偷吃.
57	Eggs are a delicious and protein-rich option.	鸡蛋是一种美味且富含蛋白质的选择.
58	Eggs are definitely a classic breakfast food.	鸡蛋绝对是一种典型的早餐食品。
59	I also really enjoy having toast with avocado or peanut butter.	我也很喜欢和鳄梨或花生酱一起烤面包
60	It's a simple but tasty and satisfying meal.	这是一个简单但美味和满足的晚餐。
61	Absolutely.	当然
62	Toast with toppings is a great way to get some carbohydrates and healthy fats in the morning.	与顶部的烤面包是一大方法,在早晨得到一些碳水化合物和健康的脂肪.
63	And don't forget about breakfast drinks.	别忘了吃早餐
64	I always have a glass of orange juice or milk with my meal.	我总是有一杯橙汁或牛奶与我的饭。
65	Breakfast is so important because it helps fuel our bodies and brains after a long night	早餐这么重要因为它帮助我们在漫长的夜晚后给身体和大脑加油
66	of sleep.	睡觉
67	It gives us the energy and nutrients we need to tackle the day ahead.	它给了我们必要的精力和养分,以对付未来的一天。
68	Exactly.	没错
69	Skipping breakfast can really make you feel sluggish and unfocused.	跳过早餐真的会让你觉得迟钝和无重点。
70	That's why it's important to take the time to have a healthy and satisfying meal in the morning.	故须于清晨时分生生安乐饮食.
71	Now, let's move on to the next part of our daily routine, work or study time.	现在,让我们开始我们日常的下一步, 工作或学习时间。
72	As someone who works from home, my work routine looks a little different than someone who	作为在家工作的人,我的工作程序看上去有点不同
73	commutes to an office.	通勤到办公室。
74	But the basic steps are the same.	但基本步骤相同.
75	Okay, tell us more about your work routine, Gwen.	好吧,告诉我们更多你的工作常规,格温。
76	Well, the first thing I do after breakfast is head to my desk.	早餐后我要做的第一件事就是去我的办公桌
77	I make sure my computer is turned on and that I have all the supplies I need like pens,	我确保我的电脑被打开和我有我需要的所有用品,像笔,
78	paper, and my planner.	还有我的计划员
79	Having your workspace organized and ready can really help you feel focused and productive.	工作空间的整理和准备能真正帮助你感到专注和富有成果.
80	Exactly.	没错
81	Once my computer is on, I check my calendar and to-do list to see what tasks I need to	一旦我的电脑打开,我检查我的日历和待办事宜列表,看看我需要什么任务
82	accomplish.	完成任务。
83	I like to prioritize my work and make a plan for the day.	我喜欢把工作放在优先位置,为今天制定计划。
84	That's a smart approach.	这是一个聪明的方法。
85	It's important to have a plan, but also to be flexible in case something unexpected comes up.	制定计划很重要,但是在遇到意外时也要灵活.
86	Definitely.	当然
87	What about you, Leo?	你呢,里奥?
88	How does your work or study routine look?	你的工作或学习的常规看起来如何?
89	As a student, my routine is a bit different.	作为一个学生,我的习惯有点不同。
90	I start my day by packing my bag with the materials I need for my classes, like my notebook,	我开始我的一天, 包装我的包材料我需要我的课堂, 像我的笔记本,
91	textbooks, and laptop.	课本和笔记本电脑。
92	What do you do once you arrive at school?	你到学校后做什么?
93	Well, the first thing I do is find a quiet spot to set up my workspace.	我要做的第一件事是找到一个安静的地方来建立我的工作空间。
94	I'll usually choose a desk or table in the library or a study lounge.	我通常会在图书馆或学习休息室选择办公桌或桌子.
95	And just like you, Gwen, I try to take breaks throughout the day to recharge.	和你一样,格温, 我试图休息一整天来充电。
96	It's important to balance my work and study time with some downtime.	重要的是平衡我的工作和学习时间与一些停课时间。
97	Let's look at some new words in the conversation above.	让我们看看上面的对话中的一些新词.
98	Hydrate, meaning to provide or restore the water content of something.	水分,是指提供或恢复某物的含水量.
99	Example, drinking water regularly throughout the day helps hydrate your body.	举例来说,每天定期饮用饮用水有助于给身体水分。
100	Refreshed, meaning feeling energized and revitalized after a rest or break.	刷新过,意思是休息或休息后感觉充满活力和活力.
101	Example, after a good night's sleep, I felt refreshed and ready to tackle the day.	举个例子,在睡完好觉后,我感觉很爽快,准备应付这一天.
102	Prioritize, meaning to decide the order in which things should be done	排序,意思是决定事情的顺序
103	with the most important things done first.	与最重要的事情先做。
104	Example, to be productive, I try to prioritize my tasks and focus on the most important ones first.	举例来说,为了取得成效,我努力确定我的任务的优先次序,首先把重点放在最重要的任务上。
105	Recharge, meaning to regain energy, strength, or enthusiasm.	充电,意思是重新获得能量,力量,或者热情.
106	Example, taking a short break during the day helps me recharge	举个例子,白天休息很短,帮助我充电
107	and come back to my work with renewed energy.	以新的精力回到我的工作上来
108	Productive, meaning achieving a significant amount of output or work.	生产,是指实现大量产出或工作.
109	Example, developing a morning routine has helped me become more productive throughout the day.	举例来说,开发一个早晨的例行公事,帮助我一天到晚地变得更有成效.
110	What are some of the common morning habits that Gwen and Leo describe in the script?	Gwen和Leo在剧本中描述的一些常见的早晨习惯是什么?
111	Answer, some of the common morning habits described in the script include	回答,剧本中描述的一些常见的早晨习惯包括:
112	waking up early, turning off the alarm, stretching, deep breathing, washing their face,	早起关掉警报伸展深呼吸洗脸
113	brushing their teeth, and making coffee or other breakfast drinks.	刷牙煮咖啡或其他早餐饮料
114	How do Gwen and Leo's work and study routines differ, and what do they have in common?	格温和利奥的工作和学习常规有什么不同,有什么共同点?
115	Answer, Gwen's work routine involves setting up her desk, checking her calendar and to-do list,	回答,格温的工作常规是设置她的办公桌,检查她的日历和待办事宜清单,
116	and taking breaks, while Leo's study routine involves packing his bag,	和休息, 而Leo的学习常规包括包装他的包,
117	finding a quiet study spot, and balancing work with breaks.	找到一个安静的学习点平衡工作与休息
118	However, they both emphasize the importance of having a plan	但是,他们都强调有一个计划的重要性。
119	and staying organized throughout the day.	整天都组织着
120	We're going to talk about something that's important for all of us, our lunch breaks.	我们要谈一些对大家都很重要的事午餐时间
121	Having a good lunch break can make a big difference in how the rest of our day goes.	吃个好午餐对我们剩下的时间有什么影响
122	What does your typical lunch break look like?	你典型的午餐时间是什么样子的?
123	Well, as a busy student, I try to keep my lunch pretty simple.	作为一名忙碌的学生,我努力使我的午餐变得相当简单.
124	I usually have a sandwich or a bowl of soup.	我通常有一个三明治或一碗汤。
125	I find that heavy or greasy foods can make me feel a bit sluggish, so I try to avoid those.	我发现这种重食或油腻的食物会让我感到有些迟钝,所以我尽量避免这些.
126	I like to have something healthy and nutritious to keep my energy up.	我喜欢有健康和营养的东西保持我的精力。
127	My go-to is usually a big salad or a sandwich with some fruit.	通常我要去吃大沙拉或三明治加水果
128	And it's not just about the food.	而且不只是食物的问题
129	I also try to use my lunch break to relax and recharge a bit.	我也试着利用我的午餐休息放松和充电。
130	I like to find a quiet spot on campus where I can read a book or listen to calming music.	我喜欢在校园找到一个安静的地方,在那里我可以读到一本书或者听得到平静的音乐.
131	It really helps me relax and feel refreshed for the rest of the day.	它真的帮助我放松和感觉新鲜的其余的一天。
132	I'll take a short walk around the office or do some light stretching.	我会在办公室走走或者做一些光线伸展。
133	It helps clear my mind and gets me ready for the second half of the workday.	帮助我清醒头脑让我做好下半个工作日的准备
134	The key is finding what works best for you.	关键是找到对你最有用的
135	Everyone's lunch routine is a little different,	每个人的午餐习惯有点不同,
136	but the important thing is to take that time to nourish your body and recharge your mind.	但重要的是要花时间养活你的身体让你的心灵充满活力
137	Absolutely.	当然
138	Having a good lunch break is such an important part of maintaining a healthy daily routine.	午休是保持日常健康的重要部分。
139	Now, let's talk about what we do in the afternoons.	现在,让我们谈谈我们下午做什么。
140	The afternoon is a really important part of our daily routines.	下午是我们日常活动的重要组成部分。
141	Definitely.	当然
142	As a student, my afternoons are usually filled with classes, studying, and homework.	作为学生,我下午通常会上课,学习,做功课.
143	I can imagine that keeps you pretty busy.	我可以想象这让你相当忙。
144	For me, as a working professional, my afternoons tend to be full of meetings and projects.	对我来说,作为一个工作专业人员,我的下午往往充满会议和项目。
145	Meetings, huh?	开会,嗯?
146	What kind of meetings do you usually have in the afternoon?	你平时下午有什么样的会议?
147	All sorts of things.	种种众生.
148	Team meetings, client calls, discussions about new ideas.	团队会议,客户电话,讨论新思路.
149	It's important to stay organized and on top of everything.	要坚持有条不紊,在一切之上.
150	I have some meetings too, like with my professors or study groups.	我也有一些会议, 就像我的教授或研究小组。
151	It's a good way to stay connected and get help with our work.	这是个好办法,可以保持联系并获得帮助我们的工作。
152	And of course, we both try to fit in some light exercise or activity during the afternoon as well.	当然,我们两个都尝试在下午进行一些轻松的锻炼或活动。
153	Yes.	对
154	For me, I like to take a quick walk around campus or do some light stretching.	对我来说,我喜欢在校园里快速散步或者做一些光线伸展。
155	It helps me re-energize and refocus before diving back into my studies.	它帮助我重新注入活力和重心在潜回我的学习。
156	Same here.	我也一样
157	I often go for a short walk around the office or do a few yoga poses at my desk.	我经常去办公室走走或者在我的桌子上做一些瑜伽
158	It's a great way to get the blood flowing and clear my mind.	使血流而清我心,此妙法也.
159	It's all about finding those little ways to take care of ourselves, even when we're busy.	这都是为了找到这些小方法来照顾自己,即使我们很忙.
160	Now, let's move on to an important part of our daily routines, bedtime.	现在,让我们开始我们日常的重要部分,睡觉时间。
161	Having a good bedtime routine is so important for getting a good night's sleep.	睡个好觉对睡个好觉很重要
162	As a student, I really try to stick to a consistent bedtime routine.	作为一个学生,我真的很努力坚持一个一致的睡眠时间常规。
163	It helps me wind down and get ready for a restful night.	它帮助我风下来,并准备好一个休息的夜晚。
164	I find that having a bedtime routine helps me relax and prepare for the next day.	我发现,有一个睡觉时间的常规帮助我放松和准备第二天。
165	So, Gwen, what does your bedtime routine look like?	那么,格温,你睡觉时间的常规是什么样子?
166	Well, I usually start by brushing my teeth and washing my face.	我通常先刷牙洗脸
167	It's a simple thing, but it helps me feel clean and refreshed.	这很简单,但能让我感觉清净清新
168	That's a great first step.	这是伟大的第一步。
169	I do the same thing, brushing my teeth is so important for keeping my mouth healthy.	我做同样的事情,刷牙对于保持我的嘴健康非常重要。
170	Absolutely.	当然
171	After that, I like to read a book for a little while.	之后,我喜欢看书一段时间。
172	It helps me relax and unwind before bed.	它能让我在睡觉前放松和放松
173	Reading is such a nice way to wind down.	阅读是结束的好方法
174	I actually do something similar.	我其实做类似的事情。
175	I read a few pages of a book or listen to some calming music.	我读了几页的书或者听一些平静的音乐。
176	And, of course, we both try to get to bed at a reasonable hour, don't we?	当然,我们都想在合理的时间睡觉,不是吗?
177	Definitely.	当然
178	As much as we might want to stay up late,	尽管我们想熬夜
179	getting enough sleep is so important for our health and well-being.	获得足够的睡眠对我们的健康和福祉非常重要。
180	A good night's sleep sets us up for success the next day.	睡个好觉第二天就能成功
181	Let's look at some related words.	让我们来看看一些相关的词。
182	Routine.	例行公事.
183	Meaning, a regular way of doing things.	意思是,一个正常的方式做事情。
184	Example.	实例。
185	I have a morning routine that I follow every day.	我每天有一条早晨的例行公事
186	Unwind.	松风.
187	Meaning, to relax and become less tense.	意思是放松和放松
188	Example.	实例。
189	Reading a book helps me unwind after a stressful day.	阅读一本书让我在紧张的一天后解脱
190	Recharge.	充电
191	Meaning, to regain energy or strength.	意思是恢复能量或力量
192	Example.	实例。
193	I took a short break to recharge my energy before the next meeting.	在下次会议之前我休息了一会儿补充我的能量
194	Nourish.	努里什语.
195	Meaning, to provide with the food or other substances	含义,提供食物或其他物质
196	necessary for growth, health, and good condition.	这是成长、健康和良好条件所必需的。
197	Example.	实例。
198	Eating a balanced meal nourishes my body and gives me energy.	吃一顿平衡的饭滋养我的身体,给我能量。
199	Self-esteem.	自尊心为重.
200	Meaning, confidence in one's own worth or abilities.	意思是相信自己的价值或能力
201	Example.	实例。
202	Reflection can help us feel proud of ourselves for saying no instead of guilty.	反思可以帮助我们为自己说不而不是有罪感到骄傲。
203	All right, listeners.	好了,听着
204	That's all the time we have for today.	我们今天只有这么多时间
205	We hope you enjoyed our conversation about daily routines.	我们希望你喜欢我们关于日常的谈话
206	Remember, there's no magic formula.	记住,没有魔法配方。
207	The key is to find what works best for you.	关键是找到对你最有用的
208	Experiment and discover a routine that keeps you feeling energized, productive, and happy.	实验和发现一个常规让你感到充满活力,富有生产力,快乐。
209	And hey, if you have any questions or tips about routines you'd like to share,	嘿,如果你有任何问题或提示关于常规,你想分享,
210	don't hesitate to leave a comment below or reach out to us on social media.	也不要犹豫,
211	Thanks for joining us and we'll see you next time.	谢谢你加入我们下次见

该视频共有字幕 211 条。解锁更多字幕为会员功能，请移动到价格

P8 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p08 How to Learn Pretty Much Anything (P8)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p08 How to Learn Pretty Much Anything (P8)

发布于 2026-06-10 · 时长 11:14

字幕摘录

时间	英文	中文
0:00	A lot of us want to learn new things and acquire great new skills, but often we lack the motivation	很多人都想学习新东西,获得伟大的新技能,但我们常常缺乏动力
0:05	to do so.	这样做。
0:05	Which brings up a lot of good questions like, why am I so unmotivated to learn something	这引起了很多好的问题比如,为什么我这么没有动机去学习一些东西
0:10	that would benefit me in the long run?	从长远来看,那对我有好处吗?
0:12	Why would I think about it for years but then do nothing about it?	为什么我会考虑它多年,然后不做它吗?
0:16	And how would I even approach a grandiose topic like learning music, writing or drawing?	我如何接近一个宏伟的话题比如学习音乐,写作或绘画?
0:21	So therefore, Chapter 1, Procrastination, or why am I so lazy all the time?	因此,第一章拖延, 或者为什么我总是这么懒?
0:26	Like, yeah, I get it, I do want to learn new things, but both you and I know I'm not actually	喜欢,是的,我明白了,我确实想学习新的东西,但你我都知道我不是真的
0:30	going to do it, but yeah, sure, I'll watch your video just in case.	我会看着你的视频以防万一
0:34	It's important to address procrastination first, because odds are you are going to learn	首先要解决拖延问题,因为你可能要学会

展开字幕全文（183 条）

序号	英文	中文
1	A lot of us want to learn new things and acquire great new skills, but often we lack the motivation	很多人都想学习新东西,获得伟大的新技能,但我们常常缺乏动力
2	to do so.	这样做。
3	Which brings up a lot of good questions like, why am I so unmotivated to learn something	这引起了很多好的问题比如,为什么我这么没有动机去学习一些东西
4	that would benefit me in the long run?	从长远来看,那对我有好处吗?
5	Why would I think about it for years but then do nothing about it?	为什么我会考虑它多年,然后不做它吗?
6	And how would I even approach a grandiose topic like learning music, writing or drawing?	我如何接近一个宏伟的话题比如学习音乐,写作或绘画?
7	So therefore, Chapter 1, Procrastination, or why am I so lazy all the time?	因此,第一章拖延, 或者为什么我总是这么懒?
8	Like, yeah, I get it, I do want to learn new things, but both you and I know I'm not actually	喜欢,是的,我明白了,我确实想学习新的东西,但你我都知道我不是真的
9	going to do it, but yeah, sure, I'll watch your video just in case.	我会看着你的视频以防万一
10	It's important to address procrastination first, because odds are you are going to learn	首先要解决拖延问题,因为你可能要学会
11	something new right now, but you don't actually like the idea of learning something new.	新的东西,现在, 但你不喜欢学习新的想法。
12	And there is an actual reason for that.	这是有实际原因的。
13	When you learn something new, it actually adds a bit of stress to your mind.	当你学到了新的东西, 它实际上增加了一些压力你的思想。
14	It's the same area in your brain that activates pain, and that goes off.	大脑中同样的区域会激活疼痛,然后爆炸。
15	So because of this, the idea of taking some time to learn something can give you anxiety,	因此,由于这个想法, 花一些时间学习一些东西会让你感到焦虑,
16	because why would you want to do the equivalent of hurting yourself?	因为你为什么要做相当于伤害自己?
17	So the best solution to all of this is just start doing it.	解决这一切的最佳办法就是开始做
18	And that almost sounds too simple, but it's really important that you learn how to take initiative.	这听起来几乎太简单了, 但你必须学会如何采取主动。
19	It's important because you can fear doing something all day, or for several days, because	这很重要,因为你可以害怕做一天,或者几天,因为
20	you keep thinking, well, I just need to find the right mood for it, and then I'll actually do it.	你一直想,嗯,我只是需要找到正确的心情,它,然后我会做它。
21	But really, you just need to start doing it, because no one else can do that for you.	但是,真的,你只需要开始这样做, 因为没有人可以为你做到这一点。
22	And once you have started doing it, all that pain and discomfort actually goes away.	一旦你开始做, 所有的痛苦和不适都消失了。
23	You move past it, and it's over.	你走过它,它结束了。
24	You're now in the learning zone.	你现在是学习区。
25	And it's a lot easier to get back into it, but more frequently you get over this threshold.	并且它更容易回到它, 但更频繁的你得到了这个阈值。
26	But then there's another problem.	但还有另一个问题
27	Once you have started doing something, you're going to run into some problems, and you're	一旦你开始做一些事情, 你会遇到一些问题,你正在
28	suddenly going to switch your attention to something else.	突然把注意力转移到别的东西上
29	Something frustrating or negative happens, and it breaks your momentum.	某些令人沮丧或消极的事情发生, 它打破了你的势头。
30	So because you're not reaching the reward you had anticipated, your brain goes for something short-term.	所以,因为你没有达到你所预期的回报, 你的大脑会得到短期的回报。
31	But instead, you just have to do it again.	但相反,你只需要再做一次。
32	You have to find your initiative again.	你必须再次找到主动。
33	And you have to remember that while it's easy to get short-term satisfaction from Instagram,	你要记住,虽然很容易从Instagram那里得到短期的满足,
34	Twitter, and video games, it's all the stuff that's fun in the short-term.	推特,以及电子游戏,都是短期的乐趣.
35	But what you're actually doing in terms of studying and work is going to lead to long-term satisfaction.	但是,你实际上在学习和工作方面所做的,将会导致长期的满足.
36	So yeah, that was easy.	所以,这是很容易的。
37	Chapter 2, how to remember what you have learned.	第二章如何记住你学到的
38	Because I would prefer not to go over the basic steps over and over again, please.	因为我不想一遍又一遍地重复基本步骤
39	Thank you.	谢谢
40	If you want to get down to what learning actually is, it is a cell in your nervous system called	如果你想去学习真正的学习, 这是一个细胞在你的神经系统
41	a neuron.	神经元
42	And information flows from one neuron to another neuron through a synapse.	而信息通过突触从一个神经元流向另一个神经元.
43	And your brain has a billion of these synapses, so don't worry about it.	你的大脑有十亿个这样的突触,所以不用担心。
44	You're not suddenly going to go, oh, I have 0.1 gigabytes left in my brain.	哦,我脑子里还有0.1千兆字节
45	I guess I'm never learning anything again.	我想我再也不会学东西了
46	Bye, everybody.	再见,各位
47	Whenever you are learning something new, your brain creates more synapses.	每当你学到新的东西, 你的大脑就会产生更多的突触。
48	So there really is no limit to how much you can learn.	所以,实际上没有极限你可以学习多少。
49	But that said, it is still important that you take rest.	但尽管如此,你还是要休息
50	You can't cram every single thing into your head immediately, because you need to take	你不能马上把每样东西都塞进脑海里因为你需要带走
51	some time to memorize and process these things so you actually remember it.	需要一段时间来记住和处理这些事情所以你真的记得它。
52	Learning is repetition, and relearning the things that are kind of fading away in your	学习是重复, 重新学习的东西那种消失在你的
53	head is important, because you need to strengthen these connections in your brain.	头部很重要,因为你需要强化这些连接在你的大脑。
54	Your brain is really good at remembering things, but it remembers things based on how important	你的大脑非常善于回忆事物,但是它根据事物的重要性来回忆事物
55	they are.	他们是。
56	So if you have forgotten something, it's probably because you didn't really have	所以,如果你忘了一些东西, 这可能是因为你不是真的有
57	a need for it.	需要这个。
58	One way to approach this with something like drawing is not by tackling everything like	用绘画之类的方法解决不了一切
59	anatomy, perspective, and color theory at the same time, because that's just too much.	解剖学,视角, 和颜色理论同时, 因为这只是太多。
60	Instead, tackle your biggest flaws right now.	相反,解决你最大的缺陷现在。
61	That is how you establish the need for learning.	这就是你确定学习需要的方法。
62	And when you read a book for something like anatomy, don't just read from page one to	当你读到一本书的时候比如解剖学别从第一页读到第一页
63	the last.	最后一个
64	Use the pages that you actually have a need for right now, and go back to those pages	使用您现在实际需要的页面,然后返回这些页面
65	again when you need to relearn it.	当你需要重新学习的时候
66	But the number one priority that comes to remembering anything is actually sleep.	但第一要务来记住任何事物实际上是睡眠。
67	Sleep is extremely important, because it plays a large part in processing your synapses.	睡眠极为重要,因为它在处理你的突触方面起着很大的作用.
68	It creates more synapses, and it also cleans your synapses from metabolic toxins, so they	它能产生更多的突触也能从新陈代谢毒素中清除你的突触
69	don't get dirty and muddled.	别弄脏和泥巴。
70	And maybe you kind of remember, or maybe that was about something else, and now you only	也许你有点记得, 也许那是关于别的东西, 现在只有你
71	half remember.	半记得。
72	And another great option for your mental rest is physical exercise and social contact.	心理休息的另一个大选择是身体运动和社会接触。
73	Exercise and being socially active helps your brain produce new neurons.	锻炼和社交活动有助于大脑产生新的神经元.
74	Staying physically active and talking to people daily will actually help you study and learn	保持身体活动,每天与人交谈,实际上会帮助你学习和学习
75	better, and in contrast, staying shut in all day is a great way to develop severe depression.	更妙的是,相反,整天闭着是发展严重抑郁症的好办法。
76	Chapter 3	第三章
77	Even with everyone's help, you still have to do everything on your own.	即使得到大家的帮助,你仍然必须自己做一切事情.
78	While you could listen to music, watch TV, or YouTube videos while studying and working	一边听音乐,一边看电视,一边看YouTube的视频,一边学习一边工作
79	on something, that's not going to be 100% efficient.	在某方面,那不会是100%的效率。
80	But maybe you want to sacrifice some of that efficiency so you can enjoy some music, some	但也许你想牺牲一些效率这样你就可以享受一些音乐,一些
81	fun video stuff, while also getting some work done.	有趣的视频东西, 同时做一些工作。
82	And here is basically the way that I would approach it.	这里基本上就是我要处理的方法。
83	Because there are two different modes of thinking.	因为有两种不同的思维方式.
84	The focused mode, also called the logical mode or the left brain mode, which has a lot	聚焦模式,又称逻辑模式或左脑模式,它有很多
85	to do with concentration and sort of relating new things to what is already familiar.	和已经熟悉的事情联系起来
86	This mode pretty much requires that there are no distractions, so your memory is not	这种模式几乎需要没有分散注意力,所以你的记忆不是
87	inefficient.	效率低下。
88	But this might not always be the most fun thing to work with.	但这可能并不总是最有趣的事情一起工作。
89	So when you are a creative person, you tend to prefer the diffused mode, also known as	所以当你是个有创造力的人时你倾向于使用扩散模式也被称为
90	the creative mode or the right brain mode.	创建模式或右脑模式。
91	And with this mode, your brain is free to wander.	有了这个模式你的大脑就自由了
92	You can put on some music, some videos, because you're not really learning anything new.	你可以放一些音乐,一些视频, 因为你没有真正学习什么新的。
93	Instead, you're reinforcing what you have already learned.	相反,你正在强化你已经学到的东西。
94	So knowing this and knowing that we are not completely left-brained or completely right-brained,	所以知道这一点, 并且知道我们不是完全左脑或完全右脑,
95	and that these are just modes that we can shift back and forth between, we can utilize	而这些只是我们可以相互调换的模式我们可以利用
96	the modes to be the most efficient for us.	模式对我们来说是最有效的。
97	If you're going to learn something, you probably don't have distractions.	如果你要学习一些东西, 你可能没有分心。
98	But in expressing something, let your mind wander.	但是在表达东西时,让你的头脑徘徊。
99	But no matter what you are learning or how you are doing it, you have to do it by yourself.	但是,无论你正在学习什么,或者你是如何做到的,你都必须自己去做.
100	You can't really watch a video of someone painting and pick up all the painting skills	你不能真的看一个视频某人画和拿起所有的绘画技巧
101	without painting along.	没有画在一起。
102	When you see someone else do something, it's not understanding it.	当你看到别人做点什么的时候,它就是不理解它.
103	Because a large part of learning is problem-solving, and you have to solve the problem yourself.	因为大部分的学习是解决问题,你必须自己解决问题。
104	Chapter 4, it gets tough, and that's how it gets easier.	第四章变硬了就这么容易了
105	Sometimes it can be so hard to learn something new, because it's so different that you have	有时很难学到新东西因为它是如此不同
106	no way of relating to it.	没有什么关系
107	If something feels so abstract that you can't even relate to it, then you have to not just	如果有东西觉得如此抽象以至于你甚至不能与之相关, 那你必须不只是
108	learn the name for it or what category it belongs to, but you have to learn about it	学习它的名称或它属于哪个类别, 但你必须学习它
109	until it feels real, until it's a part of reality.	直到它感觉真实, 直到它成为现实的一部分。
110	When it comes to drawing, I might think of an eye, and the eye actually sticks out a	说到画画,我可能会想到一只眼睛, 眼睛实际上伸出一个
111	lot, but it's kind of hard to imagine that on your own.	很多人,但很难想象自己。
112	So I can say, eyes are like marbles, and eyelids are like fabric over them.	所以我可以说,眼睛就像大理石, 眼皮就像布料。
113	And now we have a way of relating to just how the eye looks as it sticks out.	现在,我们有一个方法联系到眼球的外观。
114	Or when it comes to figure drawing, I can say, draw from the head down to the dominant	或者说,在图画方面,我可以说,从头部向下画到主导者
115	leg, so that you can feel the gravity and the force and the weight as you draw it.	脚,这样你就可以感觉到引力力和重量当你绘制它。
116	And when it comes to which leg is the dominant leg, then allow me to go over and kick the	如果说哪条腿是主力腿那让我过去踢
117	model so they fall to the floor and start crying.	模特儿会掉到地上哭
118	Which leg did I kick?	我踢哪条腿?
119	That's the dominant leg.	这是主腿。
120	The important thing to learning the things that feel tougher is to get across the major	学一些更难的东西很重要的事情是跨越主
121	idea and not get stuck in the details.	而不是被困在细节。
122	Because as you get to learn these things that are more abstract or harder to learn, your	因为当你学会这些更抽象或更难学习的东西时
123	synapses will start to connect easier with more complicated things.	突触将开始与更复杂的事物连接起来。
124	Because now you have something that is actually relatable.	因为现在你有些东西可以重塑。
125	It's important to not get too stuck in the details, because otherwise, all you have is	重要的是不要被太多细节,因为否则,你只有
126	the details.	细节。
127	Chapter 5.	第5章国家
128	You still have to do a lot of studying.	仍须多修习.
129	If you want to remember something, you have to test yourself.	欲忆某事,须自试.
130	You have to make it important to you and have a need for it.	你必须让它对你很重要,并且有需要。
131	So you can test yourself by trying to do different things from memory to see how much you actually	这样你就可以通过尝试做与记忆不同的事情来测试自己来看看你到底有多少
132	know.	知道吗?
133	And then when you see what is wrong, you can study it again to correct it.	然后,当你看到什么是错的, 你可以再次研究它来纠正它。
134	And there's nothing wrong with catching yourself not knowing something, or having made a mistake.	而捕捉自己却不知所措,或犯错,是没有错的.
135	All of this is part of the learning process.	所有这些都是学习过程的一部分。
136	There's always going to be mistakes, because mistakes are a part of how we learn.	总会有错误,因为错误是我们学习方法的一部分。
137	But a problem that can happen with creative people is that they become too trusting of	但创造力的人可能遇到的一个问题是他们变得过于信任
138	their right-side intuition.	他们的右侧直觉。
139	To the point where you now refuse to learn something new because your intuition is misleading.	以至于你现在拒绝学习新的东西因为你的直觉是误导的
140	Repeating something you already know well is pretty easy, so it can feel like you have	重复一些你已经很清楚的事情是相当容易的, 这样可以感觉你有
141	already mastered something when you actually have not.	已经掌握了东西当你没有。
142	Something that can happen with something like drawing is that you keep drawing heads from	画画之类的东西可能发生的事情是你一直画头从
143	imagination until now this is what heads look like to you.	想象一下,直到现在,这就是你所看到的。
144	So it really is important that you set aside time for deliberate practice and don't only	所以,真的重要的是你留出时间深思熟虑的练习
145	rely on your intuition.	依靠你的直觉
146	Because your intuition is important, but in the right situations.	因为你的直觉很重要但是在正确的情况下
147	And then on the more left-brained side of things, as much as we would like to cram all the studying	然后在更左脑边的东西, 和我们想挤所有学习
148	in so we can learn everything immediately, it just doesn't work.	那样我们就能马上学习一切了它就行不通了
149	Because your brain won't be able to keep up with making new neural structures.	因为你的大脑无法跟上新的神经结构
150	I think a good way to approach this is by mixing things up.	我认为一个解决这个问题的好办法就是把事情搞混
151	Don't just study one thing over and over again, but go back and forth between different	不要只研究一件事一次又一次的, 并去前后不同
152	things so that you give yourself the space to repeat and process the things you are learning.	这样你就能给自己空间重复和处理你正在学习的东西。
153	Set aside time to fully study something, and then time to freely explore it.	留出时间去充分研究一些东西,然后自由探索。
154	So by spacing things out over periods, we can actually use our practice and our intuition	因此,通过间隔东西在一段时间, 我们实际上可以使用我们的做法和我们的直觉
155	to reliably learn new things.	可靠地学习新事物。
156	The final chapter.	终章.
157	Everything is about the process.	一切与过程有关。
158	It's perfectly normal to procrastinate, because things feel unpleasant, especially if they	拖延是完全正常的, 因为事情感觉不愉快, 特别是如果他们
159	are really new to us.	对我们来说是全新的
160	Maybe for a long time you wanted to make music, but you haven't made any steps towards making music.	也许很久以来你一直想制作音乐,但你还没有采取任何步骤来制作音乐.
161	You don't know anything about music, you don't know where to start.	你对音乐一窍不通,不知从何说起.
162	It's this big, overpowering thing, and in comparison, even the first steps feel so tiny.	这是一种巨大的,压倒性的东西, 相比之下,即使是第一步感觉如此微小。
163	But if you were to focus right now, not so much on everything unpleasant up ahead, but	但是如果你现在要集中注意力, 不要太关注前方所有不愉快的事, 但是.
164	what you could learn right now, maybe you could open up a music software and just get	你现在能学到的, 也许你可以打开音乐软件
165	acquainted with it.	熟识之.
166	What if you bought a smaller instrument just to play around with and have fun with?	如果你买了个更小的乐器就是为了玩玩玩
167	What if you did something that works with where you are right now in the present moment?	如果你做了一些工作与你现在的位置?
168	Because the thing is, when we expect the initial pain of learning something new, we expect	因为事情是,当我们期望最初的痛苦学习新的东西,我们期望
169	everything after that to be just as painful.	之后的一切都一样痛苦
170	Maybe you don't have any highly developed talents and skills, but you have these artists	也许你没有高度发达的才华和技能但你有这些艺术家
171	you look up to, and more than anything you want to have those skills.	你仰望, 并且比任何你想拥有这些技能。
172	You want to have what they have, but you can't have that right now.	你想得到他们所拥有的, 但你现在不能得到。
173	But you can have the initiative.	但你可以主动
174	You can have the talent of making effort, time investment, and getting something done	你可以有努力,时间投资, 做一些事情的天赋
175	no matter how small it is.	无论它有多小。
176	And anything that comes after that can just be a byproduct.	之后的任何事都可以只是副产品。
177	Maybe if we trace back to where talent comes from, then maybe this is where it starts.	也许如果我们追溯到人才的来源, 那么也许这就是它开始的地方。
178	And it only relies on one thing, that you take the initiative.	它只依赖一件事, 你主动。
179	Thank you for listening, and if you would like to support my work, you can like this	谢谢你的聆听如果你愿意支持我的工作你可以喜欢这样
180	video, you can subscribe, and you can follow me around.	视频,你可以订阅, 你可以跟着我周围。
181	You can also support me on Patreon, where if you don't like Patreon, I have a Ko-fi where	你也可以支持我在帕特里昂, 如果你不喜欢帕特里昂, 我有一个高菲在哪里
182	you can directly support my caffeine addiction.	你可以直接支持我的咖啡因上瘾。
183	See you soon again, and bye bye.	再会,再见

该视频共有字幕 183 条。解锁更多字幕为会员功能，请移动到价格

P9 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p09 我们为什么要写下生命中的一天 (P9)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p09 我们为什么要写下生命中的一天 (P9)

发布于 2026-06-10 · 时长 8:12

字幕摘录

时间	英文	中文
0:13	Hello, listeners.	你好,听众们
0:14	I'm excited we're meeting again.	我很高兴我们又见面了
0:16	Welcome to the 8-Minute English Podcast	欢迎来到八米特的英国播客
0:19	(原始内容存档于2018-09-21). Learn English Podcast频道系列.
0:22	I'm your host Nathan.	我是你的主持人内森。
0:23	It's great to have	很高兴有
0:24	you with us again.	又来了
0:25	Have you ever thought about writing down everything you do in your life?	你有没有想过写下你一生所做的一切?
0:29	If you feel like time is being wasted or you're tired from everyday activities, this might	如果你觉得时间被浪费或者你厌倦了日常活动
0:34	be a sign to watch this video.	成为观看这段视频的标志.

展开字幕全文（201 条）

序号	英文	中文
1	Hello, listeners.	你好,听众们
2	I'm excited we're meeting again.	我很高兴我们又见面了
3	Welcome to the 8-Minute English Podcast	欢迎来到八米特的英国播客
4	(原始内容存档于2018-09-21). Learn English Podcast频道系列.
5	I'm your host Nathan.	我是你的主持人内森。
6	It's great to have	很高兴有
7	you with us again.	又来了
8	Have you ever thought about writing down everything you do in your life?	你有没有想过写下你一生所做的一切?
9	If you feel like time is being wasted or you're tired from everyday activities, this might	如果你觉得时间被浪费或者你厌倦了日常活动
10	be a sign to watch this video.	成为观看这段视频的标志.
11	Let's listen to a conversation between Mark, a new graduate,	让我们听听马克,一位新毕业生之间的谈话
12	and Rina, his former senior who's already working.	和丽娜,他的前高级已经工作。
13	Their chat will show us simple ways to make	他们的聊天会让我们看到简单的方法
14	life more meaningful by writing about your day.	写你的日子更有意义
15	We've prepared a free PDF for this episode full	我们为这集准备了免费的PDF
16	of useful tips and vocabulary to help you with your learning.	帮助您学习的有用的提示和词汇。
17	Make sure to check it out.	确保检查出来。
18	It'll	它会
19	be really helpful for you.	对你很有帮助
20	Let's start right now.	我们现在开始吧
21	Thanks for meeting me, Rina.	谢谢你来见我丽娜
22	I'm really	我确实
23	stressed these days.	这几天压力很大
24	No problem, Mark.	没问题,马克
25	I'm happy to see you again.	欢喜踊跃.
26	What's on your mind?	你有什么想法吗?
27	Well,	那个
28	I graduated a few months ago and it's been hard.	几个月前我毕业了,很辛苦
29	I've applied to so many jobs, but no one gets	我申请了这么多工作,但没人得到
30	back to me.	回到我身边
31	I've tried learning new skills, but I don't feel motivated anymore.	我尝试过学习新技能,但我不再觉得有动机.
32	It feels like I'm	感觉就像我
33	wasting my time.	浪费我的时间。
34	Have you ever thought about writing down your day?	你有没有想过写下你的一天?
35	Writing down my day,	写下我的一天,
36	like journaling?	喜欢日记吗?
37	Not exactly.	不尽然
38	I mean, keeping track of what you do every day.	我的意思是,跟踪你每天做的事。
39	It's more like	这更像是
40	mapping out your day, seeing where your time goes, and understanding what's really happening.	摸清你的一天, 看你的时间去向, 和理解什么是真正的发生。
41	It	这个
42	helped me when I was in your situation.	帮助我的时候,我在你的处境。
43	How does that even work?	怎么会这样?
44	Let's start with your mornings.	我们从早上开始吧
45	What do you usually do when you wake up?	你醒来时通常做什么?
46	Wake up, scroll on my phone, then maybe grab something	醒来,在我的手机上滚动,然后也许拿点东西
47	quick to eat.	快点吃吧
48	Not much.	没什么
49	This is where we can really change things.	这就是我们能真正改变事物的地方。
50	What you do in the morning affects	你早上做的事影响
51	your whole day.	你整天都这样
52	Imagine waking up and writing down simple things like getting out of bed,	想象一下醒来写下一些简单的事情比如起床
53	making breakfast, or stretching.	做早餐,或伸展。
54	It can help you feel more in control.	它可以帮助你感觉更多的控制。
55	I guess I could try waking	我想我可以试着醒来
56	up earlier, but would writing it down really make a difference?	但写下来真的有用吗?
57	Sure.	当然
58	When you write things down,	当你写下来的时候,
59	you start to notice how you spend your time.	你开始注意到你是如何度过你的时间。
60	This helps you make better choices.	这有助于你做出更好的选择。
61	好了,我们走 All right,
62	but after breakfast, I don't really know what to do.	但早餐后,我真的不知道该怎么办。
63	I sometimes try learning new things,	有时我尝试学习新事物,
64	but it feels like a waste of time.	但感觉像是浪费时间
65	You can plan your study or work time by writing what you want	你可以通过写你想要的书来规划你的学习或工作时间
66	to achieve.	实现。
67	Maybe today your goal is to apply for three jobs or finish a small online course.	也许今天你的目标是申请三个工作或者完成一个小小的在线课程
68	When	何时
69	you write it down, it becomes real.	你写下来,它变得真实。
70	But what if I don't finish it?	但如果我还没完成呢?
71	Actually, the aim isn't to be	其实,目的不是
72	perfect.	完美无缺
73	It's about getting better, so you can improve tomorrow.	这是关于越来越好, 所以你可以明天改善。
74	What do you usually do in your	你平时做什么?
75	free time?	空闲时间?
76	Like when you're not learning skills?	就像你没有学习技能一样?
77	Scrolling through social media again?	又在社交媒体上翻滚?
78	Hmm.	是吗?
79	ưμ㼯A
80	time, try writing down how you spend your break.	时间,试着记下来如何度过你的休息时间。
81	It could be a quick walk, grabbing a coffee.	这可能是一个快速的步行, 拿咖啡。
82	So	这么说
83	instead of just scrolling without thinking, I could take a walk or listen to music?	而不是不思议地滚动, 我可以散步或听音乐?
84	That's right.	没错
85	For	对于
86	example, you might think scrolling through social media is normal, but why not try other activities?	但为什么不尝试其他活动呢?
87	It can give you new experiences.	它可以给你新的经验。
88	Also, when you write down your activities, you see how much time	而且,当你写下你的活动, 你看有多少时间
89	you spend on each one.	你花在每一个。
90	Oh, so I can know if spending time on that activity is helpful or not.	哦,所以我可以知道花时间在那个活动是否有帮助。
91	You got	你还有
92	it right.	这是正确的。
93	Oh, I have one more problem.	哦,我还有一个问题。
94	The afternoons are the hardest.	午后最难.
95	By 2 p.m., I feel tired.	到了下午2点,我感到累了。
96	I can't	我不能这样
97	focus or find motivation.	聚焦或找到动机。
98	Then I waste the rest of the day.	后于余时废.
99	Well, by the afternoon, we feel like	到了下午,我们感觉
100	we've achieved something and want to take a break right away.	我们取得了一些成就并想马上休息一下。
101	Again, it's about the feeling.	再次,这是关于感觉。
102	And	还有
103	writing will help you see things clearly.	写作会帮助你清晰地看到事物。
104	You could plan something easy, like reviewing your work or	你可以计划一些简单的事情比如回顾你的工作或者
105	{\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}休息一会再刷新一下 {\fn黑体\fs20\shad2\2aH82\3aH20\4aH33\fscx95\3cH592001\be1}好吧
106	I'm fine with that.	没关系
107	But do I need to write every day?	但我需要每天写信吗?
108	That sounds	这听起来
109	strange because most of my days are the same.	怪怪的,因为我大部分时间都一样
110	Not really.	没有
111	There's a way to write down your day without	有办法写下你的一天没有
112	getting bored.	变得无聊。
113	When you talk to other people, you could ask them how they feel about something or a	当你和其他人说话, 你可以问他们他们如何感觉的东西或一个
114	story.	故事的情节。
115	Then add what they share to your notebook.	然后在笔记本上加上他们分享的东西
116	Wow.	珃
117	I hadn't thought about that.	我没想到
118	So it helps	所以,它帮助
119	writing not feel repetitive or boring.	写作不觉得重复或无聊。
120	For sure.	当然
121	This also helps you remember and learn new things	这也帮助你记住和学习新事物
122	from it.	从它。
123	Because we can't remember everything without taking notes.	因为我们没有笔记就记不住一切
124	And writing is only helpful	写作只是有帮助的
125	if you review what you've written.	如果你回顾你写的东西
126	Don't just write and forget about it.	别只是写和忘记它。
127	Okay, I'm starting to	好吧,我开始
128	get bored.	变得无聊。
129	Let's learn some important vocabulary related to our topic.	让我们学习一些与我们的主题相关的重要词汇.
130	First, we have a noun called	首先,我们有个名词叫
131	graduate.	毕业
132	A graduate is a person who has finished university.	毕业生是指大学毕业的人.
133	Mark is a new graduate looking for	马克是新毕业生
134	work.	工作时
135	Next, we have the adjective motivated.	接下来是形容词的动机
136	This word means having a strong reason to do something.	这个词意味着有很强的理由做一些事情.
137	Mark doesn't feel motivated to learn new skills.	马克觉得学习新技能没有动机.
138	Then we have journaling.	然后我们有日记。
139	It means writing in a	意思是写在
140	diary about your thoughts and feelings.	关于你的想法和感受的日记。
141	Journaling can help Mark write about his day.	日记可以帮助马克写他的日子.
142	Let's learn	学着点吧
143	this verb, track.	这个动词,轨道。
144	It means to follow or check something regularly.	意思是经常跟随或检查一些东西.
145	Writing down your activities	记录您的活动
146	helps track your time.	帮助跟踪你的时间。
147	The last word is scroll.	末句为卷.
148	This action means to move up or down a screen.	这个动作意味着上下移动屏幕.
149	Mark often scrolls through social media when he wakes up.	Mark醒来后经常通过社交媒体滚动.
150	Did you learn how to use these words?	你学会用这些词了吗?
151	Let's look at two important questions related to the topic.	让我们来看看与这个专题有关的两个重要问题。
152	The first question, what did you	第一个问题,你做了什么?
153	learn about the benefits of writing down your day?	了解写下你的日子的好处吗?
154	For me, I realized that writing helps me	对我来说,我意识到写作帮助了我
155	understand myself better.	更了解我,你明白吗?
156	It can also bring good changes.	也可以带来良好的变化。
157	The second question, what is one thing	第二个问题,什么是一件事
158	you would like to change about your daily routine?	你想改变你的日常习惯吗?
159	I will have a clearer plan because I spend too much	我会有一个更明确的计划因为我花费太多
160	about what I should do without writing it down clearly.	关于我应该做什么而不写清楚。
161	What's your answer?	你的答案是什麽?
162	Please share in the	请分享
163	comments below.	以下评论。
164	Do the world's famous geniuses write things down?	世界著名的天才们会把事情写下来吗?
165	The answer is yes.	答为是.
166	No matter	没关系
167	who we are, we all need to write to make things clearer.	我们是谁,我们都需要写使事情更清楚。
168	Leonardo da Vinci, the famous artist,	莱昂纳多·达芬奇著名艺术家
169	had many notebooks.	有很多笔记本。
170	His notebooks are full of ideas and interesting stories.	他的笔记本充满了想法和有趣的故事.
171	He also had a	他也有一个
172	da Vinci wrote backwards using mirror script.	达芬奇使用镜像脚本反写.
173	Some think he did this to keep his ideas secret	有人认为他这样做是为了保守他的想法
174	or because it was his own style.	或者因为那是他自己的风格
175	This means you can also write in your own style.	这意味着也可以用自己的风格写作.
176	Don't think of	别想了
177	writing as something tiring or a waste of time.	写作很累或者浪费时间
178	Writing not only helps you plan your day more	写作不仅有助于你多计划一天
179	clearly, but it also gives you more random ideas.	显然,但它也给你更多的随机的想法。
180	In fact, a study from Harvard Business School	事实上,哈佛商学院的研究
181	shows that people who write down their goals and plans each day are more likely to stick to	显示每天写下目标和计划的人更有可能坚持
182	routines and feel less stressed.	例行公事压力小一点
183	It's like a camera that helps you look back on your journey.	这就像一个相机帮助你回顾你的旅程。
184	What you write down today can motivate your future plans.	今天你写的东西可以激励你未来的计划
185	There's also research from the	也有研究来自
186	University of California that shows journaling daily can improve mental health and focus.	加州大学的日报可以改善心理健康和关注。
187	Writing can be like a conversation with yourself where you understand what's on your mind.	写作就像和你自己的对话在那里你明白你在想什么
188	So instead of just thinking about ideas, put them down on paper.	因此,与其只是考虑想法,不如把它们放在纸上。
189	It's a simple way to bring	这是一个简单的方法带来
190	thoughts to life.	对生命的思考
191	And who knows, the ideas you write today might be something amazing tomorrow.	谁知道,你今天写的想法可能是令人惊奇的明天。
192	Writing down your activities and fun things during the day will help you organize your tasks	写下白天的活动和乐趣有助于安排你的任务
193	and make your life more meaningful.	让你的生活更有意义
194	You can practice by writing down three things you learned	你可以写下你学到的三件事来练习
195	from this podcast.	从播客。
196	I hope it will be helpful for your journey.	我希望这会帮助你的旅程。
197	If you have any questions about	如果你有任何问题
198	today's topic, let us know.	今天的主题,让我们知道。
199	You can also suggest topics you would like to hear in the comment	您也可以在评论中提出您想听到的主题
200	section.	节。
201	Please stay healthy, goodbye, and see you again in the next episode.	请保持健康再见下一集再见

该视频共有字幕 201 条。解锁更多字幕为会员功能，请移动到价格

P10 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p10 我能什么都不做吗？ (P10)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p10 我能什么都不做吗？ (P10)

发布于 2026-06-10 · 时长 9:47

字幕摘录

时间	英文	中文
0:14	Hello and welcome back our beloved listeners.	你好,欢迎回来我们亲爱的听众。
0:18	这是学习英语Podcast频道上的8-Minute英语Podcast系列.
0:23	I'm your host, Nathan, and it's a pleasure to have you with us again.	我是你的东道主,内森很高兴你再次和我们在一起
0:28	In our busy world, the idea of doing nothing can seem strange.	在我们繁忙的世界里,无所事事的想法看起来并不奇怪.
0:33	We're often told to always be working or doing something.	我们经常被告知总是工作或做一些事情。
0:37	But is this really good for us?	但是这真的对我们有好处吗?
0:40	In this episode, we will look at the importance of rest and taking breaks.	在本集中,我们将审视休息和休息的重要性。
0:45	We will discuss why society makes us feel bad for resting	我们来讨论为什么社会会让我们觉得休息不好
0:48	and why it's important to do nothing sometimes.	以及为什么有时什么都不做很重要
0:52	Today, we will talk about, can I do nothing?	今天,我们将谈论, 我能做什么?

展开字幕全文（145 条）

序号	英文	中文
1	Hello and welcome back our beloved listeners.	你好,欢迎回来我们亲爱的听众。
2	这是学习英语Podcast频道上的8-Minute英语Podcast系列.
3	I'm your host, Nathan, and it's a pleasure to have you with us again.	我是你的东道主,内森很高兴你再次和我们在一起
4	In our busy world, the idea of doing nothing can seem strange.	在我们繁忙的世界里,无所事事的想法看起来并不奇怪.
5	We're often told to always be working or doing something.	我们经常被告知总是工作或做一些事情。
6	But is this really good for us?	但是这真的对我们有好处吗?
7	In this episode, we will look at the importance of rest and taking breaks.	在本集中,我们将审视休息和休息的重要性。
8	We will discuss why society makes us feel bad for resting	我们来讨论为什么社会会让我们觉得休息不好
9	and why it's important to do nothing sometimes.	以及为什么有时什么都不做很重要
10	Today, we will talk about, can I do nothing?	今天,我们将谈论, 我能做什么?
11	Join me as we discuss this interesting topic	我们一起讨论这个有趣的话题
12	and challenge the idea that we must always be busy.	并质疑我们必须总是忙碌的想法。
13	You might realize that doing nothing is not only okay,	你可能意识到什么都不做不仅是好的,
14	but also important for a healthy, balanced life.	对健康、平衡的生活也很重要
15	Also, we've prepared a special free PDF for this episode	另外,我们为这集准备了特别免费的PDF
16	full of useful tips and vocabulary to help you learn more.	充满有用的提示和词汇来帮助你学习更多。
17	Make sure to check it out.	确保检查出来。
18	Sweetheart, you look exhausted.	亲爱的你看起来很疲惫
19	How about we take a little break and chat?	我们休息一下聊聊怎么样?
20	I guess a break wouldn't hurt.	我想休息一下不会痛的
21	I've been pushing myself really hard lately with work and my side projects.	最近我一直在努力工作和我的副手项目
22	That's what I noticed.	这就是我注意到的。
23	You need to remember the importance of rest.	你要记住休息的重要性。
24	Our minds and bodies need downtime to recharge.	我们的思想和身体需要休息时间来充电。
25	But I feel bad when I'm not working or doing something.	但我不工作或做点什么的时候感觉很糟.
26	There's always so much to do.	常有众生.
27	I understand, but not resting can make you feel worse.	我明白,但不能休息会让你觉得更糟。
28	Your mind and body get too tired.	你的思想和身体变得太累了。
29	Resting helps your brain relax and reset.	休息有助于你的大脑放松和重置。
30	Sometimes, doing nothing is good.	有时候,无所事事是好事
31	Many people think we must always be working,	很多人都认为我们必须一直工作
32	but resting is very important, too.	但休息也是非常重要的。
33	But, Mom, I feel like there's so much pressure to always be busy and productive.	但是,妈妈,我觉得有这么多的压力总是忙碌和生产。
34	What do you mean, dear?	你什么意思,亲爱的?
35	Well, it seems like society expects us to be working or doing something all the time.	似乎社会期望我们工作或做点什么
36	If we're not busy, we're seen as lazy or unproductive.	如果我们不忙,我们被视为懒惰或无产阶级.
37	I understand how you feel, but that's not a healthy way to think.	我理解你的感受但这不是一个健康的思考方式
38	But everyone around me is always so busy.	但我身边的人总是这么忙
39	It makes me feel like I should be, too.	也让我觉得自己应该这样
40	Sweetheart, it's important to remember that rest is not a waste of time.	亲爱的记住休息不是浪费时间
41	It's necessary for our health and happiness.	这对我们的健康和幸福是必要的.
42	Our culture often values being busy over taking care of ourselves.	我们的文化往往重视忙于照顾自己。
43	But resting is crucial.	但休息至关重要。
44	How so?	为什么?
45	When we don't rest, our bodies and minds become tired and stressed.	当我们不休息时,我们的身心变得疲惫和紧张.
46	We can't function at our best.	我们无法发挥最好的功能。
47	I guess that makes sense.	我想这有道理。
48	I do feel more focused after a good night's sleep.	睡个好觉后我更专心
49	Exactly.	没错
50	Rest allows our bodies to recharge and our minds to process everything we've been doing.	休息可以让我们的身体充电和我们的思想处理我们所做的一切。
51	So you're saying it's okay to take breaks and do nothing sometimes?	所以,你是说,这是可以的休息和不做时?
52	Yes, absolutely.	是的,当然。
53	In fact, it's more than okay.	事实上,这不只是好的。
54	It's necessary for our well-being.	这对我们的福祉是必要的。
55	It's hard when everyone around me is always so busy.	我身边的人总是这么忙,这很难
56	I know, but you need to do what's best for you.	我知道但你得做对你最好的事
57	Prioritize your health and happiness over societal pressures.	把健康和幸福放在社会压力之上
58	Thanks, Mom.	谢谢妈妈
59	I'll make an effort to rest more and not feel bad about it.	我会努力多休息,不觉得难过。
60	Now that we've talked about the importance of rest,	既然我们谈论过休息的重要性
61	let me share some ideas on how to truly embrace doing nothing.	让我分享一些想法,说明如何真正拥抱无所事事。
62	Okay, I'm listening.	好吧,我听着呢。
63	One simple way is to just sit quietly for a little while.	一个简单的方法就是静静地坐一会儿
64	No TV, no phone, no distractions.	没有电视,没有电话,没有分心。
65	Just be still and focus on your breathing.	不要动,专心呼吸
66	That sounds a bit boring.	这听起来有点无聊。
67	I understand, but give it a try.	我明白,但试试看
68	Let your mind wander or think about nothing at all.	让你的心灵徘徊或想一无所有。
69	It's calming for the body and brain.	对身体和大脑来说是平静的
70	All right, I can do that for a short time.	好吧,我可以做一个短暂的时间。
71	Another option is to spend some time outside in nature.	另一种选择是将一些时间花在自然之外。
72	Go for a slow walk and admire the trees, flowers, and sky.	去慢行,仰慕树,花,天.
73	I do enjoy being outdoors.	我喜欢在户外
74	It's peaceful.	和平无事.
75	Exactly.	没错
76	Or you can simply sit in your backyard or a park	或者你可以坐在你的后院或者公园里
77	and soak in the fresh air and sounds of nature.	并浸泡在新鲜的空气和自然的声音。
78	Those are great ideas for resting my mind.	这些是让我放心的好想法。
79	Yes, no TV, no book, no phone.	是的,没有电视,没有书,没有电话。
80	Just let your body and mind completely relax without any work.	让你的身体和头脑完全放松,不做任何工作。
81	I have to admit, that sounds heavenly.	我必须承认,这听起来不错
82	We all need to give ourselves permission to simply be and do nothing sometimes.	我们大家都需要允许自己,有时可以无所事事。
83	It's not lazy, it's self-care.	不懒自在.
84	You know, when we allow ourselves to do nothing,	你知道,当我们允许自己无所作为时,
85	it's also important to be present in that moment.	此时此刻在场也很重要
86	What do you mean?	你说什么?
87	Instead of worrying about things you need to do later	而不是担心你以后需要做的事
88	or thinking about the past, try to focus only on the here and now.	或思考过去,尝试只专注于这里和现在。
89	So, just clear my mind?	所以,只是清除我的思想吗?
90	Exactly.	没错
91	Don't let your thoughts race ahead to the future	别让你的思绪走向未来
92	or dwell on what already happened.	或详谈已经发生的事情。
93	That's harder than it sounds.	这比听起来更难
94	But with practice, you can learn to be more mindful and present when resting.	但是通过练习,在休息时可以学会更加体谅和在场.
95	How does that help?	这有什么用?
96	When you are focused on the current moment without stress about other times,	当你专注于当前时刻而不紧张其他时间,
97	it allows true relaxation.	它允许真正的放松。
98	I see what you mean.	我明白你们的意思了
99	No worrying about upcoming things or regrets.	不用担心即将到来的事情和遗憾。
100	Right.	对
101	You let yourself simply be without any other demands.	你让自己没有其他要求
102	It's like pressing a reset button.	这就像按一个重置按钮。
103	Mindful rest and doing nothing is caring for yourself.	思考休息和无所事事就是关心自己。
104	You're recharging your mind and body fully.	令身心充满.
105	I can understand why that's so important now.	我能理解为什么现在这很重要
106	I'll try it.	我试试看
107	Great.	不错
108	Even five minutes a day of focused, purposeful rest can help.	即使每天有5分钟的专注,有目的的休息,也能有所帮助.
109	Now that we've heard some useful stories,	现在我们听到一些有用的故事,
110	let's talk about some key vocabulary related to our topic.	让我们来谈谈一些关键词汇关于我们的主题。
111	First up, productive.	首先, 生产。
112	It means achieving or producing a good result or output.	是指实现或产生良好的结果或产出.
113	She was productive at work today and finished all her tasks.	她今天的工作很有成效,完成了所有的任务。
114	Next is her charge.	接下来是她的指控。
115	It means to regain energy or power.	意为重新获得能量或动力.
116	After a good night's sleep, I feel recharged and ready for the day.	睡个好觉后,我感觉很充气,准备过一天
117	Embrace is another verb.	拥抱是另一种动词.
118	It means to accept or welcome something willingly.	意思是愿意接受或欢迎一些东西。
119	She decided to embrace a healthier lifestyle by exercising regularly.	她决定接受一种健康的生活方式,经常锻炼。
120	Let's look at admire.	让我们看看崇拜。
121	It means to regard with respect or warm approval.	它意味着尊重或给予热烈的赞同。
122	I admire her hard work.	我钦佩她的辛勤工作。
123	Finally, regret.	最后,遗憾。
124	It means to feel sorry or disappointed about something.	表示对某件事感到抱歉或失望.
125	She regrets not studying harder for the exam.	她对没有更努力地学习考试感到遗憾。
126	Let's delve into two important questions about our topic.	让我们探讨两个关于我们议题的重要问题。
127	The first question is why do people feel bad when they're not being productive?	第一个问题是,人们不生产,为什么感到不好呢?
128	People feel bad when they're not being productive	人不生产就觉得不好
129	because there is societal pressure to always be busy and working.	因为社会压力总是忙碌和工作。
130	They feel like if they're not constantly doing something,	他们觉得如果他们不是在不断做一些事情
131	they will be seen as lazy or unproductive.	他们将被视为懒惰或无产者。
132	The second question, what are some suggestions given to help embrace doing nothing?	第二个问题是,有什么建议可以帮助我们无所事事?
133	Some suggestions given are to sit quietly without distractions and focus on breathing.	有些建议是静静坐着,不要分心,专心呼吸。
134	Spend time in nature by going for walks or sitting in a park	通过散步或坐在公园里来度过自然
135	and simply lounging without any plan or agenda.	并且毫无计划或议程地游荡
136	The key is to allow the mind and body to fully relax.	关键在于让心灵和身体完全放松.
137	As we wrap up today's episode,	当我们结束今天的剧集,
138	remember that taking time to do nothing is not a luxury but a necessity.	记住,花时间做什么都不是奢侈,而是一种必要。
139	It's an act of self-care that allows us to recharge and function at our best.	这是一种自我护理的行为,它让我们可以充电并发挥最佳功能.
140	Be present in those moments,	在那些时刻在场,
141	letting your mind and body truly relax without worrying about the future or dwelling on the past.	让你的心灵和身体真正放松不担心未来也不担心过去
142	Even just a few minutes of purposeful rest each day can make a big difference.	即使每天只有几分钟的有目的的休息,也会有很大的改变.
143	So give yourself permission to do nothing sometimes.	所以有时可以允许自己无所作为
144	You deserve it.	你应得的
145	Until next time, take care.	到下次,小心点

该视频共有字幕 145 条。解锁更多字幕为会员功能，请移动到价格

P11 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p11 English Podcast For Learning English Episode 01 (P11)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p11 English Podcast For Learning English Episode 01 (P11)

发布于 2026-06-10 · 时长 3:32

字幕摘录

时间	英文	中文
0:00	Hello, everyone, and welcome to today's podcast on how to improve English.	大家好欢迎来到今天的播客关于如何改进英语。
0:06	I'm Jennifer.	我是詹妮弗,你好吗?
0:07	And I'm David.	我是大卫。
0:09	Thanks for tuning in.	谢谢你的调音
0:12	Today, we're diving into some effective ways to improve	今天,我们正在探索一些有效的方法来改进
0:15	English skills.	英语技能。
0:17	Whether you're a beginner or just looking to sharpen your fluency,	无论你是一个初学者或者只是为了提高你的流利度,
0:20	these tips will be helpful.	这些提示将会有所帮助。
0:22	So, Jennifer, what's the first tip on your list?	那么,珍妮弗,你的第一个提示是什么?
0:26	One of the best tips for improving English is immersion.	改进英语的最好方法之一是浸润。

展开字幕全文（66 条）

序号	英文	中文
1	Hello, everyone, and welcome to today's podcast on how to improve English.	大家好欢迎来到今天的播客关于如何改进英语。
2	I'm Jennifer.	我是詹妮弗,你好吗?
3	And I'm David.	我是大卫。
4	Thanks for tuning in.	谢谢你的调音
5	Today, we're diving into some effective ways to improve	今天,我们正在探索一些有效的方法来改进
6	English skills.	英语技能。
7	Whether you're a beginner or just looking to sharpen your fluency,	无论你是一个初学者或者只是为了提高你的流利度,
8	these tips will be helpful.	这些提示将会有所帮助。
9	So, Jennifer, what's the first tip on your list?	那么,珍妮弗,你的第一个提示是什么?
10	One of the best tips for improving English is immersion.	改进英语的最好方法之一是浸润。
11	Surround yourself with English	用英语包围自己
12	as much as possible, listen to English music, watch English movies, read books,	尽量听英国音乐看英国电影看书
13	and even follow social media accounts in English.	甚至跟随社交媒体的英语账户。
14	Absolutely.	当然
15	It's amazing how much you can pick up	真令人惊讶,你能拿多少
16	by just listening.	仅仅听。
17	When we listen to native speakers, we learn pronunciation, expressions,	当我们听母语, 我们学习发音,表达,
18	and the natural rhythm of the language.	和语言的自然节奏。
19	Uh-huh, definitely.	当然
20	And speaking of rhythm,	说到节奏
21	practicing with songs can be incredibly helpful.	用歌曲练习会很有帮助
22	It's both fun and useful because it helps you	既有趣又有用因为它能帮你
23	remember words and phrases through music.	通过音乐记住文字和短语.
24	Plus, singing along helps improve pronunciation.	此外,伴唱有助于改善发音.
25	That's so true.	没错
26	Another thing that works well is finding a speaking partner.	另一件工作是找到一个演讲伙伴。
27	Having someone to practice with, even if it's just chatting about daily life,	和别人一起练习即使只是谈论日常生活
28	can build confidence and make you comfortable with the language.	可以建立信心让你对语言感到舒服
29	Yes, and if you don't have a partner, no worries.	是的,如果你没有伴侣,不用担心。
30	You can practice speaking on your own.	你可以自己练习
31	Try	试试
32	narrating your day in English or record yourself.	用英语描述你的一天或者记录你自己。
33	Listening back can help you catch pronunciation	听回音可以帮助你接听发音
34	errors and work on fluency.	错误和工作流利。
35	Great idea.	好点子
36	I also think keeping a journal is helpful.	我也认为保留日记很有帮助
37	Writing down your thoughts or even summarizing your day in English can strengthen your vocabulary	用英语写下你的想法,甚至总结你的日子,可以加强你的词汇
38	and grammar.	还有语法
39	Yes, writing is powerful for improvement.	是的,写作很能改进
40	And let's not forget about reading.	亦不忘念诵.
41	Reading newspapers, articles, or even short stories	阅读报纸、文章,甚至短篇小说
42	exposes you to new words and grammar structures.	让你接触到新词和语法结构.
43	It's a great way to see English in context.	在上下文中看英文是绝妙的.
44	Exactly, context is key.	正是,背景是关键。
45	When you see words used in sentences, it's easier to remember them.	当看到句子中使用的词,更容易记住.
46	Plus, reading also helps with comprehension skills,	此外,阅读还有助于理解技能,
47	so you understand better when others speak.	所以当别人说话时,你更明白
48	And lastly, practice regularly.	最后,经常练习。
49	Improving English isn't about cramming, it's a slow and steady process.	改进英语不是挤压,而是缓慢而稳定的过程.
50	Even if it's 10 to 15 minutes a day, consistency will make a big difference.	即使每天10到15分钟,一致性也会有很大的改变.
51	Absolutely, consistent effort always pays off.	当然,坚持不懈的努力总是有回报的。
52	So, just to recap, immerse yourself in English,	所以,只是回顾一下, 沉浸在英语中,
53	practice speaking and writing, read regularly, and don't rush, just enjoy the journey.	练习演讲和写作,定期阅读,不要匆忙,只是享受旅程.
54	Well said, David.	说得好,大卫。
55	Thanks, everyone, for joining us today.	谢谢各位今天能来
56	We hope these tips help you on your English journey.	我们希望这些提示能帮助你完成你的英文旅程.
57	Yes, keep practicing and stay positive.	是的,继续练习,保持积极
58	Happy learning, everyone.	各位,学习愉快
59	Until next time, goodbye.	直到下一次,再见。
60	Goodbye.	再见
61	Thanks for watching.	谢谢你的观看。
62	Don't forget to like this video,	别忘了喜欢这个视频
63	share this video with a friend who's also learning English,	和一个也学英语的朋友分享这段视频
64	and subscribe to the channel in case you're and subscribe yet.	并订阅频道以防你和订阅。
65	And if you want to keep learning English while having so much fun,	如果你想继续学习英语同时有这么多的乐趣,
66	I really recommend to subscribe my channel for next lesson.	我建议为下课订阅我的频道

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沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分

剧集目录

P1 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p01 It’s Never Too Late To Learn Something (P1)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p01 It’s Never Too Late To Learn Something (P1)

P2 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p02 What Will We Do After Graduating (P2)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p02 What Will We Do After Graduating (P2)

P3 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p03 学会说不 不要再做一个讨人喜欢的人了！ (P3)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p03 学会说不 不要再做一个讨人喜欢的人了！ (P3)

P4 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p04 好事需要时间，请耐心等待Good Things Take Time, Be Patient (P4)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p04 好事需要时间，请耐心等待Good Things Take Time, Be Patient (P4)

P5 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p05 Why Do You Always Feel Tired? (P5)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p05 Why Do You Always Feel Tired? (P5)

P6 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p06 如何成为最好的自己？ (P6)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p06 如何成为最好的自己？ (P6)

P7 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p07 如何建立一个健康的日常生活？ (P7)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p07 如何建立一个健康的日常生活？ (P7)

P8 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p08 How to Learn Pretty Much Anything (P8)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p08 How to Learn Pretty Much Anything (P8)

P9 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p09 我们为什么要写下生命中的一天 (P9)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p09 我们为什么要写下生命中的一天 (P9)

P10 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p10 我能什么都不做吗？ (P10)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p10 我能什么都不做吗？ (P10)

P11 · 沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p11 English Podcast For Learning English Episode 01 (P11)

沉浸式磨耳朵 | 8 分钟英语播客全系列 话题精选 精听提分（笔记 + 手绘图） p11 English Podcast For Learning English Episode 01 (P11)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分

P1 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p01 It’s Never Too Late To Learn Something (P1)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p01 It’s Never Too Late To Learn Something (P1)

P2 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p02 What Will We Do After Graduating (P2)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p02 What Will We Do After Graduating (P2)

P3 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p03 学会说不不要再做一个讨人喜欢的人了！ (P3)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p03 学会说不不要再做一个讨人喜欢的人了！ (P3)

P4 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p04 好事需要时间，请耐心等待Good Things Take Time, Be Patient (P4)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p04 好事需要时间，请耐心等待Good Things Take Time, Be Patient (P4)

P5 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p05 Why Do You Always Feel Tired? (P5)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p05 Why Do You Always Feel Tired? (P5)

P6 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p06 如何成为最好的自己？ (P6)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p06 如何成为最好的自己？ (P6)

P7 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p07 如何建立一个健康的日常生活？ (P7)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p07 如何建立一个健康的日常生活？ (P7)

P8 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p08 How to Learn Pretty Much Anything (P8)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p08 How to Learn Pretty Much Anything (P8)

P9 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p09 我们为什么要写下生命中的一天 (P9)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p09 我们为什么要写下生命中的一天 (P9)

P10 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p10 我能什么都不做吗？ (P10)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p10 我能什么都不做吗？ (P10)

P11 · 沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p11 English Podcast For Learning English Episode 01 (P11)

沉浸式磨耳朵 | 8 分钟英语播客全系列话题精选精听提分（笔记 + 手绘图） p11 English Podcast For Learning English Episode 01 (P11)