英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！
共 7 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 21:21 |
| P2 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 26:38 |
| P3 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 19:36 |
| P4 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 29:35 |
| P5 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 24:29 |
| P6 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 23:21 |
| P7 | 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！ | 20:25 |
P1 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p01 20260130-English Podcast for Easy Conversation in Daily Life _ If I Woke Up as a (P1)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p01 20260130-English Podcast for Easy Conversation in Daily Life _ If I Woke Up as a (P1)
发布于 2026-04-02 · 时长 21:21字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:05 | Hey hey English learners, welcome back to the English Leap Podcast, your cozy place | 嘿,嘿,英语学习者, 欢迎回到英语 Leap Podcast, 你舒适的地方 |
| 0:12 | to learn easy English through real-life conversations. | 通过现实生活中的对话学习轻松的英语. |
| 0:15 | I'm Anna. | 我叫安娜,你好吗? |
| 0:16 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:17 | And as always, we're really happy you decided to spend a little bit of your day with us. | 和往常一样 我们很高兴你决定和我们一起过一天 |
| 0:22 | Yeah, seriously. | 是啊,认真的。 |
| 0:23 | 你可以在互联网上任何地方 Netflix,Instagram,游戏。 | |
| 0:29 | But you're here with us, working on your English. | 但你和我们一起在研究英语 |
| 0:32 | And not just here, in one place. | 不只是在这里,在一个地方。 |
| 0:35 | We see you in the comments, people listening from so many different parts of the world. | 我们在评论中看到你,人们从世界上很多地方听到。 |
展开字幕全文（374 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey hey English learners, welcome back to the English Leap Podcast, your cozy place | 嘿,嘿,英语学习者, 欢迎回到英语 Leap Podcast, 你舒适的地方 |
| 2 | to learn easy English through real-life conversations. | 通过现实生活中的对话学习轻松的英语. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | And as always, we're really happy you decided to spend a little bit of your day with us. | 和往常一样 我们很高兴你决定和我们一起过一天 |
| 6 | Yeah, seriously. | 是啊,认真的。 |
| 7 | 你可以在互联网上任何地方 Netflix,Instagram,游戏。 | |
| 8 | But you're here with us, working on your English. | 但你和我们一起在研究英语 |
| 9 | And not just here, in one place. | 不只是在这里,在一个地方。 |
| 10 | We see you in the comments, people listening from so many different parts of the world. | 我们在评论中看到你,人们从世界上很多地方听到。 |
| 11 | And we just want to say a big thank you for all your love and support. | 我们只想对你的爱和支持深表感谢。 |
| 12 | When we read, I listen to you on my way to work, or I fall asleep with your podcast, | 当我们阅读,我听你 在我上班的路上, 或者我睡着了与你的播客, |
| 13 | it makes our hearts so happy. | 它让我们的心如此快乐。 |
| 14 | Yeah, sometimes we're like, wow, our little cozy podcast is traveling more than we are. | 是啊,有时我们喜欢,哇, 我们的小舒适播客 旅行比我们多。 |
| 15 | True. | 没错 |
| 16 | One day, we need an English Leap World Tour. | 有一天,我们需要一个英国 Leap世界巡回赛。 |
| 17 | Sponsored by coffee. | 由咖啡赞助. |
| 18 | Definitely. | 当然 |
| 19 | Okay, before we start today's topic, let's set the scene. | 好吧,在今天开始讨论之前,我们先把场景定下来 |
| 20 | Where are you right now? | 你现在在哪? |
| 21 | Are you on a bus with one earphone in? | 你在公交车上,有一台耳机吗? |
| 22 | Are you cooking, cleaning your room, lying in bed, lights off, just listening? | 你在做饭,打扫房间,躺在床上,关灯,只是听? |
| 23 | Yes, wherever you are, take a deep breath and just relax. | 是的,无论你在哪里, 深呼吸,只是放松。 |
| 24 | You don't have to understand every word. | 你不必理解每一个字。 |
| 25 | Just stay with us, like you're sitting with two friends listening to a story. | 跟我们呆在一起 就像你和两个朋友坐在一起听故事一样 |
| 26 | And remember, this is a B1 level episode, so if you're intermediate, it's perfect | 记住,这是B1级的插曲, 所以如果你是中间的,这是完美的 |
| 27 | for you. | 给你的 |
| 28 | If you're A2 and some parts feel difficult, it's okay. | 如果你是A2 而有些部分感觉很困难 那没关系 |
| 29 | You can always listen again and you will catch more the second time. | 你永远可以再听一次, 你将会抓住更多的第二次。 |
| 30 | Now, we also want to be honest with you. | 现在,我们也想跟你说实话 |
| 31 | Our podcast usually talks a lot about… | 我们的播客通常谈论很多... |
| 32 | Self-improvement. | 自是修习. |
| 33 | Yeah, mindset, personal growth, feelings, changing your life. | 是啊,心态,个人成长,感情,改变你的生活。 |
| 34 | You know, all the fix-your-brain, fix-your-life topics. | 你知道,所有固定你的大脑, 固定你的生活话题。 |
| 35 | Yes, and we love those topics, they're important. | 是的,我们喜欢这些话题,它们很重要。 |
| 36 | But they can also feel a little heavy sometimes, right? | 但他们有时也会感到有点沉重,对吧? |
| 37 | Mm-hmm, and you told us this. | 嗯,嗯,你告诉我们的。 |
| 38 | Yeah, some of you wrote comments like, we love your videos, they're great, so helpful, | 是啊,你们有些人写的评论 像,我们喜欢你的视频, 他们是伟大的,所以有帮助, |
| 39 | but can you also do some lighter topics, more fun, more everyday chat? | 但你也可以做一些更轻松的话题, 更多的乐趣,更多的日常聊天? |
| 40 | And we read those comments, we talked about them, and we really, really appreciate that | 我们读了这些评论,我们谈论了它们, 我们真的,真的很感激 |
| 41 | you trust us enough to say, hey, we love this, and we also want this. | 你相信我们说,我们爱这个,我们也想要这个。 |
| 42 | So today's episode is our little gift to you. | 所以今天的节目是我们的小礼物 |
| 43 | Yeah, less heal your soul, more let's play with our imagination. | 是啊,少治愈你的灵魂, 更多的让我们玩我们的想象力。 |
| 44 | Exactly, still good for your English, just not so heavy for your heart. | 没错,对英语来说还是不错的, 但对于你的心脏来说不是那么沉重。 |
| 45 | So, what are we doing today? | 那么,我们今天在做什么? |
| 46 | Today, we are going to be rich. | 今天,我们将富有。 |
| 47 | At least in our minds. | 至少在我们的脑海里 |
| 48 | So, today's question is, if I woke up as a millionaire tomorrow morning, what would I do? | 所以,今天的问题是,如果我醒来 作为百万富翁明天早上, 我该怎么办? |
| 49 | Hmm, we're going to talk like two friends in a movie. | 嗯,我们要说话 像两个朋友在电影。 |
| 50 | Joking, dreaming, asking each other crazy questions. | 开玩笑,做梦,互相提出疯狂的问题. |
| 51 | And while we do that, you'll hear natural, daily life English, some fun idioms, some phrasal verbs. | 当我们这样做的时候,你会听到自然的,日常生活的英语, 一些有趣的平话,一些词组动词。 |
| 52 | And, at the end, we'll do a small word tour. | 并在最后进行小字巡演. |
| 53 | We'll take a few of the nice phrases from our conversation, explain them again in simple English, | 我们从谈话中取几个好词 用简单的英语再解释一遍 |
| 54 | and give you extra examples. | 并举出更多例子。 |
| 55 | So, even though the topic is light and playful, it's still powerful practice for your English. | 所以,虽然这个话题轻而易举,而且很玩乐,但对于你的英语来说,这个话题仍然是强大的实践. |
| 56 | Listening, vocabulary, and thinking in English. | 收听,词汇,以及英语的思考. |
| 57 | And, while you listen, we want you to play this game with us. | 在你听着的时候 我们希望你和我们一起玩这个游戏 |
| 58 | Don't just listen to our answers. | 不要只是听我们的答案。 |
| 59 | Also, ask yourself, if I woke up as a millionaire tomorrow, | 还有 问问你自己 如果我明天醒来成为百万富翁 |
| 60 | what is one small thing I would change in my life? | 我这辈子有什么小事会改变? |
| 61 | Not a big castle, not ten cars, just one small thing. | 不是大城堡 不是十辆车 只是一件小事 |
| 62 | Maybe your routine, maybe your job, maybe your English habit. | 也许你的日常工作,也许你的工作,也许你的英语习惯。 |
| 63 | And, at the end of the episode, we'll ask you to write that in the comments in English. | 并且,在剧集的最后,我们将请您在评论中用英文写这个. |
| 64 | So, try to think of your sentence while you listen. | 所以,试着想想你的句子 当你听。 |
| 65 | And remember, your sentence doesn't have to be perfect. | 记住,你的句子不必完美 |
| 66 | This podcast is your practice space. | 这个播客是你的练习空间。 |
| 67 | Okay, you've got your drink, your headphones, your imagination. | 好吧,你有你的饮料, 你的耳机,你的想象力。 |
| 68 | And we've got our million dollars fantasy ready. | 我们已经准备好我们百万的幻想 |
| 69 | So, let's stop talking about the episode and actually start it. | 所以,让我们停止谈论这个剧集,然后开始吧。 |
| 70 | Imagine your phone, your banking app, and a lot of zeros. | 想象一下你的手机,你的银行应用 和很多零。 |
| 71 | All right. | 好吧,我们走。 |
| 72 | Let's jump in. | 让我们跳进去。 |
| 73 | So, picture this. | 所以,想象这个。 |
| 74 | It's tomorrow morning. | 这是明天早上。 |
| 75 | You wake up, you're still sleepy, you take your phone, you open your banking app, | 你醒了,你还困着,你拿着手机,打开你的银行应用程序, |
| 76 | and suddenly you see one million dollars in your account. | 突然间你发现你的账户里有100万美元 |
| 77 | One million dollars. | 100万美元。 |
| 78 | Okay, Jake. | 好吧,杰克,你好吗? |
| 79 | First question, be honest. | 第一个问题,老实说 |
| 80 | What is the very first thing you do? | 你做的第一件事是什麽? |
| 81 | Honestly, first, I think I would drop my phone. | 老实说,首先,我想我会掉手机。 |
| 82 | Same. | 同样的。 |
| 83 | Then I pick it up again, open the app, close it, open it again, | 然后我又捡起来,打开应用程序,关上,再打开 |
| 84 | and try to figure out what is happening. | 试着弄清楚发生了什么 |
| 85 | Figure out. | 想办法 |
| 86 | That means try to find the answer. | 这意味着试着找到答案。 |
| 87 | You check, you think, you ask questions. | 你检查,你认为,你问问题。 |
| 88 | Yeah. | 对 |
| 89 | Did someone send dollars to the wrong person? | 有人寄钱给错人了吗? |
| 90 | Is it a bug? | 是虫子吗? |
| 91 | Is it real? | 是真的吗? |
| 92 | Or is it just a beautiful dream and then your alarm rings? | 还是只是个美梦 然后警报响起? |
| 93 | Don't do that to me. | 别这样对我 |
| 94 | Okay, okay. | 好,好,好,我们走 |
| 95 | Wait, Anna, important question. | 等等,安娜,重要的问题 |
| 96 | Another one? | 又一个? |
| 97 | Do you even know how many zeros one million dollars has? | 你知道一百万美金有多少吗? |
| 98 | Excuse me? | 你说什么? |
| 99 | Rude, of course I know. | 鲁德,我当然知道 |
| 100 | Okay then, how many? | 好吧,那么,多少个? |
| 101 | Ones, tens, hundreds, thousands, hundred thousands. | 一者,数万,数百,数万,数万. |
| 102 | Wait, wait, are you counting on your fingers right now? | 等等 你现在指望你的手指吗? |
| 103 | No, maybe. | 不,也许。 |
| 104 | Okay, yes, I'm a visual person, okay? | 好吧,是的,我是一个视觉的人,好吗? |
| 105 | All right, class. | 好的,同学们 |
| 106 | The correct answer is one million has? | 正确的答案是一百万有吗? |
| 107 | Six, six zeros, so one million dollars. | 六六零,所以一百万. |
| 108 | 看,我懂了,我懂了,我懂了,我懂了 {\cH00FFFF}{\3cH000000}See, I got it. | |
| 109 | Okay, okay, you passed the math test. | 好吧,好吧,你通过了数学测试。 |
| 110 | You can stay on the podcast. | 你可以继续播客。 |
| 111 | Thank you, teacher Jake. | 谢谢你,杰克老师 |
| 112 | I was so worried you would fire me in front of everyone. | 我很担心你会在所有人面前解雇我 |
| 113 | Never, you're the only one who remembers to count the zeros. | 从不,你是唯一一个记得数零的人。 |
| 114 | See, you know I'm very useful. | 你看,你知道 我非常有用。 |
| 115 | So now, you're looking at this one million dollars in your account. | 所以,现在,你看着这 一百万美元 在你的账户。 |
| 116 | You're trying to figure out if it's real. | 汝等试解真如. |
| 117 | How does it feel? | 感觉怎么样? |
| 118 | At first, it would feel too good to be true. | 一开始,感觉太好 不是真的。 |
| 119 | Too good to be true? | 太好不真实? |
| 120 | When something is too good to be true, it looks perfect. | 当事情太好,不真实, 它看起来完美。 |
| 121 | But you think, hmm, maybe it's not real. | 但你觉得,也许这不是真的 |
| 122 | Like when your favorite food is on sale for 90% off? | 就像你最喜欢的食物卖了九成一样? |
| 123 | Or when your friend says, I'll be ready in five minutes, | 或者当你朋友说, 我会准备好在五分钟内, |
| 124 | and they are really ready in five minutes. | 他们五分钟后就准备好了 |
| 125 | Yeah, that's not real life. | 是啊,这不是真正的生活。 |
| 126 | But if the bank writes to me and says, yes, it's real, it's your money, enjoy, | 但是如果银行写信给我 说,是的,这是真实的, 这是你的钱,享受, |
| 127 | then for a while, I would feel on top of the world. | 然后有一段时间,我会感觉在世界之上。 |
| 128 | On top of the world, super happy, like life is amazing. | 在世界之上,超级快乐, 就像生活是惊人的。 |
| 129 | Yeah, I would walk around my apartment like, don't talk to me, I'm a millionaire now. | 是啊,我会走在我的公寓 像,不要和我说话, 我现在是一个百万富翁。 |
| 130 | And your plants are like, relax, sir, you still forgot to water us. | 你的植物就像,放松,先生,你还是忘了给我们浇水 |
| 131 | No, I'll hire someone to look after them. | 不,我会雇人照顾他们。 |
| 132 | After all, I'm a millionaire now. | 毕竟我现在是百万富翁了 |
| 133 | Okay, my turn. | 好吧,轮到我了。 |
| 134 | If I woke up and saw one million dollars, I think I would be scared for a second. | 如果我醒来看到一百万, 我想我会害怕一秒钟。 |
| 135 | Scared? | 害怕吗? |
| 136 | Yeah, I would think, did I do something wrong? | 是的,我想,我做错了什么吗? |
| 137 | Is this some kind of scam? | 这是骗局吗? |
| 138 | Are they going to take it back? | 他们会收回吗? |
| 139 | I love that your first reaction is, sorry, I think you made a mistake. | 我喜欢你的第一个反应是,对不起, 我想你犯了一个错误。 |
| 140 | Please take your money back. | 请收回你的钱。 |
| 141 | No, no, I'd keep it. | 不,不,我会留着它。 |
| 142 | But I'd be very polite to the bank. | 但我对银行很客气 |
| 143 | Hello. | 哈罗 |
| 144 | Good morning. | 早上好,你好吗? |
| 145 | Thank you so much. | 非常感谢 |
| 146 | Is this really for me? | 这是真的给我的吗? |
| 147 | Respect the people with the money button. | 用钱扣子尊重人民 |
| 148 | Always. | 永远 |
| 149 | But after that, I know my first stupid move. | 但在那之后,我知道我的第一个愚蠢的举动。 |
| 150 | I'm ready. | 我准备好了 |
| 151 | Tell us. | 告诉我们 |
| 152 | I would splash out on a crazy holiday. | 我会在疯狂的节日喷出。 |
| 153 | Splash out? | 喷出? |
| 154 | Splash out means spend a lot of money on something fun. | 冲出去意味着花很多钱 做一些有趣的事情。 |
| 155 | Not basic, not cheap, just because you want it. | 不是基本,不是廉价的,只是因为你想。 |
| 156 | Okay, where are we going? | 好吧,我们要去哪里? |
| 157 | Maybe Japan. | 也许日本。 |
| 158 | First class ticket, a beautiful hotel, and I buy every snack in every shop for no reason. | 头等舱票,一个漂亮的旅馆, 我买每家店的零食 毫无理由。 |
| 159 | You had me at every snack. | 每点小吃你都有我 |
| 160 | I knew it. | 我早知道会这样 |
| 161 | What about you? | 你怎么样? |
| 162 | What's your first stupid move? | 你的第一个蠢招是什么? |
| 163 | I think I would also splash out. | 我想我也会喷出。 |
| 164 | Maybe I would blow some money on a ridiculous car. | 也许我会吹一些钱 在一个可笑的汽车。 |
| 165 | Blow money? | 吹钱? |
| 166 | Blow money means you spend money too fast in a silly way, like whoosh, it's gone. | 吹钱意味着你花的钱太快了, 在一个愚蠢的方式, 像呼啸,它不见了。 |
| 167 | So you would blow money on a car you don't need? | 所以你会用你不需要的车吹钱? |
| 168 | Yeah, something big, something loud, something that says, | 是啊,大的东西,声音, 说, |
| 169 | this guy has no idea how to be smart with money. | 这家伙不知道如何 聪明用钱。 |
| 170 | Great, so we are rich and stupid and eating snacks in your car. | 好极了,所以我们有钱又傻,在你的车里吃零食 |
| 171 | This is the real millionaire lifestyle. | 这是真正的百万富翁生活方式。 |
| 172 | But after the first crazy week, I think my brain would change. | 但是,在第一个疯狂的星期后, 我想我的大脑会改变。 |
| 173 | How? | 怎么会? |
| 174 | I think I would start to play it safe. | 我想我会开始 玩它的安全。 |
| 175 | Play it safe means choose the careful option, not crazy risk. | 安全操作意味着选择谨慎的选择,而不是疯狂的风险. |
| 176 | Exactly. | 没错 |
| 177 | Maybe I put a big part of the money in a boring but safe bank account. | 也许我把大部份的钱 在一个无聊但安全的银行账户。 |
| 178 | Not very exciting, but secure. | 不是很刺激,但很安全。 |
| 179 | Wow, from ridiculous car to boring account in one week. | 哇,从可笑的汽车 到无聊的账户 在一个星期。 |
| 180 | Yeah, rich, stupid, and then suddenly responsible. | 是啊,富有,愚蠢, 然后突然负责。 |
| 181 | I think I would do something similar. | 我想我会做类似的事情。 |
| 182 | First, holiday. | 首先,节日。 |
| 183 | Then I would sit down and slowly try to figure out how to use this money in a smart way. | 然后我会坐下来 慢慢想出怎么用这些钱 |
| 184 | Would you still work? | 你还在工作吗? |
| 185 | I think yes, but maybe in a different way. | 我想是的,但也许不同的方式。 |
| 186 | What stays the same? | 什么情况没变? |
| 187 | This podcast stays. | 这个播客留下 |
| 188 | I would still do English Leap. | 我仍然会做英语 Leap。 |
| 189 | It's not just work, it's something I love. | 这不仅仅是工作, 它是我喜欢的东西。 |
| 190 | Same. | 同样的。 |
| 191 | I think I would still do the podcast too. | 我想我还是会做播客。 |
| 192 | I would stick with it. | 我会坚持下去。 |
| 193 | Stick with it. | 坚持下去 |
| 194 | When you stick with something, you continue, even when it's hard or when your life changes. | 当你坚持某事,你继续, 即使当它很难或当你的生活改变。 |
| 195 | Yeah, money would change some things, but not everything. | 是啊,钱会改变一些事情,但不是一切。 |
| 196 | Some things I want to keep. | 有些东西我想保留 |
| 197 | This podcast, some friends, simple mornings. | 这个播客,一些朋友,简单的早晨。 |
| 198 | I like that. | 我喜欢 |
| 199 | So $1 million is life-changing, but maybe it doesn't have to change who you are. | 所以,100万美元是改变生命, 但也许它不需要改变你是谁。 |
| 200 | Alright, serious question time. | 好吧,严肃的提问时间。 |
| 201 | Oh no. | 哦,没有。 |
| 202 | What is the first kind thing you would do with the money? | 你要拿钱做什么? |
| 203 | Not stupid, not for fun, kind. | 不是愚蠢,不是为乐趣,善良。 |
| 204 | I think I would help my family first. | 我想我会首先帮助我的家人。 |
| 205 | Nothing too dramatic, maybe pay a loan, maybe pay some medical bills. | 没有太戏剧化,也许支付贷款, 也许支付一些医疗账单。 |
| 206 | Just little things that give them peace of mind. | 只是一些让他们安心的小事 |
| 207 | Peace of mind. | 平心静虑. |
| 208 | That feeling when you don't worry all the time. | 你总是不担心这种感觉 |
| 209 | Your brain can rest. | 你的大脑可以休息。 |
| 210 | Yeah, I think that's one of the best things money can give. | 是啊,我想这是最好的 钱可以提供的东西之一。 |
| 211 | Peace of mind. | 平心静虑. |
| 212 | I agree. | и種 |
| 213 | For me, I think I would help a few friends, quietly. | 对我来说,我想我会 帮助几个朋友,安静。 |
| 214 | 不是在Instagram的大型节目里 | |
| 215 | Just send them a message, hey, this bill is on me. | 给他们发个信息,嘿,这个帐单是我付的 |
| 216 | So you would be a secret millionaire. | 所以你会是一个秘密的百万富翁。 |
| 217 | Yes, I still wear normal clothes. | 是的,我仍然穿着正常的衣服。 |
| 218 | I still eat cheap pizza. | 我还是吃便宜的披萨。 |
| 219 | But secretly, I pay three people's rent. | 但是偷偷地 我付了三个人的房租 |
| 220 | That sounds like a Netflix series, the secret pizza millionaire. | 这听起来像Netflix系列, 秘密披萨百万富翁。 |
| 221 | I would 100% watch that. | 我会100%地看。 |
| 222 | Now I want to ask something deeper. | 现在我想问点更深的 |
| 223 | Go for it. | 来啊 |
| 224 | Do you think being a millionaire in dollars would make you live it up all the time? | 你觉得成为百万富翁 能让你一直活下来吗? |
| 225 | Live it up. | 活起来 |
| 226 | Live it up means live in a big, fun way. | 活起来意味着活在一个大,有趣的方式。 |
| 227 | Parties, trips, expensive things, always doing something exciting. | 派对 旅行 昂贵的东西 总是做一些令人兴奋的事 |
| 228 | I think for some months, yes, I would live it up more. | 我想几个月来,是的,我会活得更多。 |
| 229 | Nice restaurants, trips, new things, but all the time? | 不错的餐馆,旅行, 新的东西,但所有的时间? |
| 230 | No, I think I would get tired. | 不 我想我会累的 |
| 231 | Me too. | 我也一样。 |
| 232 | I like simple days. | 我喜欢简单的日子。 |
| 233 | Coffee, a walk, good work. | 咖啡 散步 干得不错 |
| 234 | If I tried to live it up every day, I think I would feel empty. | 如果我每天都想活下来 我想我会感觉空虚 |
| 235 | Also, I know myself. | 而且,我认识自己。 |
| 236 | Even if I had one million dollars, I would still sometimes beat myself up. | 即使我有一百万 我有时也会打自己 |
| 237 | About what? | 关于什么? |
| 238 | About mistakes. | 关于错误。 |
| 239 | About time I wasted before. | 是时候我浪费了 |
| 240 | Beat myself up means I'm too hard on myself. | 打我自己就意味着我对自己太苛刻了 |
| 241 | I talk to myself in a very negative way. | 我以非常负面的方式对自己说话. |
| 242 | Yeah, that's important. | 是啊,这很重要。 |
| 243 | Money doesn't automatically change your inner voice. | 金钱不会自动改变你内心的声音. |
| 244 | If your inner voice always says you're not good enough, | 如果你内心的声音总是说你不够好 |
| 245 | it will say the same thing in a big house with a big car. | 它会在大房子里用大车说同样的话 |
| 246 | That's a little painful, but very true. | 这是有点痛苦,但非常真实。 |
| 247 | So maybe the more important question is not what would I buy, | 所以也许更重要的问题 不是我买什么 |
| 248 | but what would I change inside? | 但我能改变什么? |
| 249 | For example, I think I would try to use the money to buy back time. | 比如,我想我会试着用这笔钱来买回时间。 |
| 250 | Buy back time? | 买回时间? |
| 251 | I mean, use money so I have more free time, less stress, | 我的意思是,用钱 所以我有更多的空闲时间, 减少压力, |
| 252 | more space to relax, to learn, to create things I care about. | 有更多的空间来放松,学习, 创造我关心的东西。 |
| 253 | That sounds like living in a more grounded way. | 这听起来像 生活在一个更封闭的方式。 |
| 254 | Grounded. | 被击落。 |
| 255 | That means simple and real. | 这意味着简单和真实。 |
| 256 | Not crazy, not flying in the clouds. | 不疯狂,不在云中飞行. |
| 257 | So rich, but grounded. | 如此富有,但被禁足。 |
| 258 | Rich, grounded, and still doing the podcast in comfy clothes. | 有钱 被禁足 还穿着舒适的衣服做播客 |
| 259 | Yes, we do the podcast from a beautiful studio now, | 是的,我们现在做播客 从美丽的工作室, |
| 260 | but still with coffee and messy hair. | 但还有咖啡和乱发 |
| 261 | Okay, now it's your turn to think with us. | 现在轮到你跟我们一起思考了 |
| 262 | If you're listening right now, just imagine you wake up, | 如果你正在听, 只是想象你醒来, |
| 263 | you open your app, and you see one million dollars. | 你打开你的应用程序, 你可以看到一百万美元。 |
| 264 | Don't think about the huge things first, not the private island, not 20 cars. | 先不要考虑那些巨大的事情,不要考虑私人岛屿,不要考虑20辆汽车. |
| 265 | Think about one small thing you would change. | 想一想你会改变的小事 |
| 266 | Maybe something in your daily routine. | 也许在你日常的例行公事。 |
| 267 | Maybe something in your work. | 也许在你的工作。 |
| 268 | Maybe something in your English learning. | 也许在你的英语学习。 |
| 269 | Maybe you would finally book that English course, | 也许你最终会订英语课程, |
| 270 | or work one day less each week, or take a break to rest your mind. | 或者每周少工作一天 或者休息休息 |
| 271 | Or maybe you would buy good headphones and say, | 或者你会买好耳机说 |
| 272 | okay, now I listen to English podcasts every day. | 好吧,现在我每天听英国播客。 |
| 273 | No excuses. | 没有借口。 |
| 274 | We fully support that plan. | 我们完全支持这项计划。 |
| 275 | Of course. | 当然 |
| 276 | Before we move to our word tour, I want to say one more thing. | 在我们开始文字巡演之前 我想再说一件事 |
| 277 | You don't need a million dollars to change small things. | 你不需要一百万来改变小事 |
| 278 | Yes, sometimes we think, when I'm rich, I will start. | 是的,有时候我们想, 当我有钱,我会开始。 |
| 279 | But honestly, some changes are free. | 但老实说,有些变化是免费的。 |
| 280 | You can play it safe with your money now, but take small risks in your English. | 你现在可以用你的钱安全地玩了 但用英语去冒险 |
| 281 | Try to speak. | 试着说话。 |
| 282 | Make mistakes. | 犯错 |
| 283 | You can still stick with it, even without a big bank account. | 你仍然可以坚持下去, 即使没有大银行账户。 |
| 284 | Your time, your attention, your effort, that is also a kind of wealth. | 你的时间,你的注意力,你的努力,这也是一种财富. |
| 285 | Look at us. | 看看我们 |
| 286 | We started with jokes about cars and snacks, and now we're talking about inner wealth. | 我们从汽车和零食的笑话开始,现在谈论的是内在财富. |
| 287 | Very on-brand for us. | 对我们来说很有创意 |
| 288 | All right, let's do a quick word tour before we finish. | 好吧,让我们做一个简短的文字巡演 在我们完成之前。 |
| 289 | Yeah, we used some nice phrases today. | 是啊,我们今天用了一些很好的短语。 |
| 290 | We'll explain a few of them now so you can remember and use them. | 我们现在解释一下,这样你就能记住并使用它们。 |
| 291 | The first phrase is figure out. | 初句即解脱. |
| 292 | Figure out means find the answer to something. | 找出答案就意味着找到答案 |
| 293 | You think, you check, maybe you ask questions until it makes sense. | 你想,你检查,也许你问问题 直到它有意义。 |
| 294 | For example, I need to figure out where all my money goes every month. | 例如,我需要找出 我所有的钱在哪里 每个月。 |
| 295 | Or I'm trying to figure out the best way to study English after work. | 或者我试着找出下班后学习英语的最佳方法. |
| 296 | Next one is too good to be true. | 下一个太好 不是真的。 |
| 297 | When something is too good to be true, it looks perfect, so perfect that you feel, | 当事情太好,不真实, 它看起来完美,如此完美,你觉得, |
| 298 | maybe this is not real. | 也许这不是真的 |
| 299 | For example, the price was so low, it sounded too good to be true. | 例如,价格太低,听起来太好,不能是真的。 |
| 300 | Or his story was too good to be true. | 或者他的故事是太好 不是真的。 |
| 301 | I didn't really believe it. | 我真的不相信这一点。 |
| 302 | Our next phrase is on top of the world. | 我们的下一个短语 在世界之上。 |
| 303 | If you feel on top of the world, you feel super happy, like everything in your life is great. | 如果你感到世界的顶端,你会感到超级快乐,就像你生活中的一切都是伟大的. |
| 304 | For example, after I got the job, I felt on top of the world. | 例如,我得到这份工作后,我感到自己超越了世界。 |
| 305 | Or when you understand a whole English podcast, you feel on top of the world. | 或者当你理解一个完整的英国播客, 你感觉在世界的顶端。 |
| 306 | The next one is splash out. | 下一个是喷出。 |
| 307 | This means spend a lot of money on something fun. | 这意味着花很多钱 做一些有趣的事情。 |
| 308 | Not basic, not cheap, something special you just want. | 不是基本,不是廉价的, 东西特殊你只是想。 |
| 309 | For example, we splashed out on a nice hotel for our holiday. | 比方说,我们在度假时在一家不错的酒店里喷水。 |
| 310 | Or I usually save money, but sometimes I splash out on good headphones or a nice meal. | 或者我通常省钱, 但有时我喷出 良好的耳机或一顿好饭。 |
| 311 | The next phrase is blow money. | 下一个短语是吹钱。 |
| 312 | If you blow money, you spend money too fast, often in a silly or not very smart way. | 如果你吹钱,你花的钱太快了, 经常以一种愚蠢的或不聪明的方式。 |
| 313 | For example, I blew so much money on online shopping last month. | 例如,我上个月在网上购物时吹了这么多钱。 |
| 314 | Or he got his salary and blew the money in three days. | 或者他拿到薪水 三天内就把钱吹了 |
| 315 | Our next one is play it safe. | 我们下一个是安全地玩 |
| 316 | When you play it safe, you choose the careful option. | 安全玩时,选择谨慎的选择. |
| 317 | You avoid big risks. | 你避免了巨大的风险。 |
| 318 | For example, I don't invest in crazy things. | 比如,我不投资疯狂的东西。 |
| 319 | I play it safe with my money. | 我用我的钱安全地玩 |
| 320 | Or in the exam, she played it safe and chose the answer she was sure about. | 或者在考试中,她安全地演奏,选择了她确信的答案. |
| 321 | The next phrase is stick with it. | 下一个短语是坚持下去。 |
| 322 | If you stick with it, you continue doing something. | 如果你坚持它, 你继续做一些事情。 |
| 323 | You don't quit, even when it's hard or boring. | 即使很辛苦或无聊 你也不会放弃 |
| 324 | For example, English is difficult sometimes, but I will stick with it. | 例如,英语有时很困难,但我会坚持。 |
| 325 | Or he wanted to stop going to the gym, but his friend said, | 或者他不想去健身房 但他朋友说 |
| 326 | come on, stick with it a little longer. | 来吧,坚持它多一点。 |
| 327 | Our next expression is peace of mind. | 我们的下一个表达是心灵平静。 |
| 328 | Peace of mind is the feeling when you stop worrying. | 当你不再担心的时候 心灵平静就是感觉 |
| 329 | Your brain can relax and rest. | 你的大脑可以放松和休息。 |
| 330 | For example, knowing my bills are paid gives me peace of mind. | 例如,知道我的账单是付的,让我平静下来。 |
| 331 | Or having some savings in the bank gives people peace of mind. | 或者在银行里存点钱 让人们安心 |
| 332 | The next phrase is live it up. | 下句为活. |
| 333 | If you live it up, you live in a big fun way. | 如是受生则住大趣. |
| 334 | Parties, trips, nice restaurants, spending money, enjoying life. | 派对、旅行、好餐馆、花钱、享受生活 |
| 335 | For example, they lived it up in New York for a weekend. | 例如,他们在纽约住了一个周末。 |
| 336 | Or I don't want to live it up every day, | 或者我不想每天都这样 |
| 337 | but sometimes it's nice to do something big and fun. | 但有时做一些大而有趣的事情是不错的. |
| 338 | The next one is beat myself up. | 下一个是打我自己。 |
| 339 | When you beat yourself up, you are too hard on yourself. | 当你打自己, 你太难自己。 |
| 340 | You talk to yourself in a very negative way after a mistake. | 你自言自语 在一个错误之后非常消极的方式。 |
| 341 | For example, I beat myself up every time I make a small mistake in English. | 例如,我每次在英语中犯小错误时都会打自己. |
| 342 | Or try not to beat yourself up. | 或尝不打己. |
| 343 | Everyone makes mistakes. | 每个人都会犯错 |
| 344 | Our next expression is buy back time. | 我们的下一个表达是买回时间。 |
| 345 | This is when you use money to get more free time and less stress. | 这时候你用钱来获得更多的闲暇时间和减轻压力. |
| 346 | For example, you pay for help so you have time to rest or do what matters to you. | 例如,你支付帮助,所以你有时间休息或做对你很重要的事。 |
| 347 | For example, she paid someone to clean her house so she could buy back time for her family. | 例如,她花钱找人清理她的房子,以便她能为家人争取回程时间. |
| 348 | Or if I had more money, I would use it to buy back time and study English calmly. | 或者,如果我有更多的钱, 我会用它来买回时间 并冷静地学习英语。 |
| 349 | And the last word for today is grounded. | 而今之遗言为禁. |
| 350 | When a person is grounded, they are simple and real. | 当一个人被禁足时,它们是简单而真实的. |
| 351 | They don't go crazy with success or money. | 他们不会因为成功或金钱而疯狂 |
| 352 | Their feet are on the ground. | 他们的脚在地上。 |
| 353 | For example, even after he became rich, he stayed grounded and humble. | 例如,即使在他发财后,他仍然停留在禁闭和谦卑之中. |
| 354 | Or I want to be successful, but I also want to stay grounded and kind. | 或者我想成功, 但我也想保持 扎实和善良。 |
| 355 | So these are some of the phrases from today's millionaire fantasy. | 这些是今天百万富翁幻想中的一些短语。 |
| 356 | You don't need a million dollars to use them. | 你不需要一百万来使用它们。 |
| 357 | You can start using them in your English right now. | 你可以用英语了 |
| 358 | And if you want to remember them better, you can listen to this episode again | 如果你想记住他们的话 你可以再听一遍这集 |
| 359 | and try to catch each phrase in the conversation. | 试着抓住谈话中的每个短语 |
| 360 | And don't forget to write your sentence in the comments. | 别忘了在评论里写句子 |
| 361 | If I woke up as a millionaire tomorrow, the first small thing I would change is... | 如果我明天醒来成为百万富翁 我会改变的第一件事是... |
| 362 | We can't wait to read them. | 我们等不及要读了 |
| 363 | And hey, if this lighter, more playful episode made you smile and helped your English, | 嘿,如果这个更轻的,更有趣的插曲 让你微笑和帮助你的英语, |
| 364 | please tap like, subscribe, and maybe share it with one friend who is also learning. | 请像,订阅, 也许分享给一个朋友 谁也在学习。 |
| 365 | You can also listen again on a different day. | 也可以在不同的一天再次聆听. |
| 366 | The second time, your brain is more relaxed and you'll catch more of the phrases we used. | 第二次,你的大脑更加放松, 你会捕捉到更多我们使用的短语。 |
| 367 | Thank you, really, for spending your time with us today. | 谢谢你今天和我们在一起 |
| 368 | On your bus, in your kitchen, in your bed, wherever you are in the world. | 在你的巴士上,在你的厨房,在你的床上, 无论你在哪里的世界。 |
| 369 | Rich or not rich, millionaire or not, we already feel lucky because we have you here with us. | 无论有钱与否,无论有没有百万富翁,我们已经感到幸运,因为我们有你和我们在一起。 |
| 370 | All right, that's it for today's episode. | 好了,今天的节目就到此为止 |
| 371 | This is Anna. | 这是安娜。 |
| 372 | This is Jake. | 这是杰克。 |
| 373 | 而且你一直在听英国的Leap Podcast。 | |
| 374 | Bye. | 再见。 |
该视频共有字幕 374 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p02 20260128-English Podcast For Easy English Conversation _ Talk About Daily Life i (P2)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p02 20260128-English Podcast For Easy English Conversation _ Talk About Daily Life i (P2)
发布于 2026-04-02 · 时长 26:38字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | Hey, English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者们,欢迎回到英语 Leap Podcast, 你的舒适的学习场所 |
| 0:12 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 0:15 | I'm Anna. | 我叫安娜,你好吗? |
| 0:16 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:17 | Glad you decided to spend a little bit of your day with us. | 很高兴你决定和我们一起过一天 |
| 0:21 | Yeah, seriously. | 是啊,认真的。 |
| 0:22 | You could be doing a hundred other things, but you're here, working on your English | 你可以做一百件其他的事情, 但你在这里,工作 你的英语 |
| 0:26 | with us. | 与我们。 |
| 0:28 | Wow, Anna. | 哇,安娜,你好吗? |
| 0:29 | That was a very lively opening. | 这是一个非常活跃的开局。 |
展开字幕全文（506 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey, English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者们,欢迎回到英语 Leap Podcast, 你的舒适的学习场所 |
| 2 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | Glad you decided to spend a little bit of your day with us. | 很高兴你决定和我们一起过一天 |
| 6 | Yeah, seriously. | 是啊,认真的。 |
| 7 | You could be doing a hundred other things, but you're here, working on your English | 你可以做一百件其他的事情, 但你在这里,工作 你的英语 |
| 8 | with us. | 与我们。 |
| 9 | Wow, Anna. | 哇,安娜,你好吗? |
| 10 | That was a very lively opening. | 这是一个非常活跃的开局。 |
| 11 | You sound like you just drank three cups of coffee. | 你听起来就像刚刚喝了三杯咖啡 |
| 12 | Maybe I did. | 或许我做到了。 |
| 13 | Or maybe I'm just excited because today's topic is one of my favorites. | 也许是因为今天的话题是我最喜欢的话题之一 |
| 14 | All right, now I'm interested. | 好吧,现在我感兴趣了。 |
| 15 | What are we talking about? | 我们在说什么? |
| 16 | We're talking about our day, morning, afternoon, and evening, all in real, natural English. | 我们说的是我们的一天,早上,下午,晚上, 都用真实的,自然的英语。 |
| 17 | Nice. | 不错 |
| 18 | So basically, we're letting everyone peek into our real lives today. | 所以基本上,我们让每个人 窥探我们的真实生活今天。 |
| 19 | Yup, the real, unfiltered version. | 是的,真实的,未过滤的版本。 |
| 20 | No fancy edits, just what our days actually look like. | 没有精致的编辑, 就像我们的日子是什么样子。 |
| 21 | That's dangerous, Anna. | 这是危险的,安娜。 |
| 22 | Are you sure you want to tell them everything? | 你确定你想告诉他们一切? |
| 23 | Maybe not everything. | 也许不是一切。 |
| 24 | I'll skip the part where I fall asleep with my phone on my face. | 我会跳过我睡着的那段 我脸上拿着手机 |
| 25 | Same here. | 我也一样 |
| 26 | My mornings start strong, then by around 3 p.m., I'm like, where's my motivation? | 我的早晨开始强劲,然后在下午3点左右, 我喜欢,我的动机在哪里? |
| 27 | I feel you. | 我感觉得到你 |
| 28 | But hey, that's why this episode will be fun. | 但是,嘿,这就是为什么 这集会很有趣。 |
| 29 | It's real life, not a textbook. | 这是真实的生活,不是教科书。 |
| 30 | Exactly. | 没错 |
| 31 | And while we share our routines, you'll also learn how to talk about your own day in English, | 虽然我们分享我们的日常, 你也会学会如何用英语谈论自己的一天, |
| 32 | with natural words, expressions, and even some small talk ideas. | 有自然的言语,表达,甚至一些小的谈话想法. |
| 33 | That's right. | 没错 |
| 34 | So if someone asks, hey, how was your day? | 所以,如果有人问,嘿, 今天怎么样? |
| 35 | You'll finally have more to say than just fine. | 你总有一天会有更多的话要说 |
| 36 | Yeah, we want to move past fine. | 是啊,我们想走过去很好。 |
| 37 | And you listening to us right now, how's your day going? | 你听我们说话,今天过得怎么样? |
| 38 | Busy, quiet, a bit chaotic? | 忙,安静,有点混乱? |
| 39 | You can always tell us later in the comments, in English. | 你可以在评论的后面用英语告诉我们 |
| 40 | Even one simple sentence is good practice. | 甚至一个简单的句子就是好的做法。 |
| 41 | Today was a long day, or today was pretty good. | 今天是漫长的一天, 或者今天是相当不错的一天。 |
| 42 | Yeah, that's it. | 是的,就是这样。 |
| 43 | One honest line about your day is already real English practice. | 一个诚实的台词 关于你的一天已经是真正的英语练习。 |
| 44 | You don't have to write a whole story. | 你不必写一个完整的故事。 |
| 45 | And don't worry, this is a B1 level episode. | 别担心 这是B1级的剧集 |
| 46 | So if your English is somewhere around intermediate, this is made for you. | 所以,如果你的英语在中间的某个地方, 这是为你做的。 |
| 47 | If you feel a bit below B1, you're still welcome here. | 如果你感觉比B1低一点, 你仍然欢迎在这里。 |
| 48 | You don't have to understand every single word to learn something useful. | 你不必理解每一个词来学习有用的东西. |
| 49 | You can always listen twice. | 你总是可以听两次。 |
| 50 | First time, just relax, follow the story, enjoy being here with us. | 第一次,只是放松, 跟着故事, 享受在这里与我们在一起。 |
| 51 | And second time, you can pause, repeat, maybe write down one or two new phrases you like. | 第二次,你可以暂停,重复, 也许写下一两个你喜欢的新短语。 |
| 52 | Little by little, your English grows. | 慢慢地,你的英语会增长 |
| 53 | So here's what we're going to do today. | 故今之所为. |
| 54 | First, we'll share our daily routines with you. | 首先,我们将分享 我们的日常常规与你。 |
| 55 | My day, Anna's day, morning, work, evening. | 我的一天,安娜的一天,早上,工作,晚上。 |
| 56 | Yes, and while we talk, we'll naturally use some strong vocabulary, idioms, | 是的,当我们交谈的时候, 我们自然会使用一些强的词汇, 典型的, |
| 57 | and phrasal verbs to describe normal life. | 和词性动词来描述正常生活. |
| 58 | And at the end, we'll do a quick word tour. | 最后,我们会做一个快速的文字巡演。 |
| 59 | A small review of the best words and phrases from the episode, | 对剧集中最优秀的词和句子的小评论, |
| 60 | with clear examples you can copy. | 有明确的例子可以复制。 |
| 61 | The goal is simple. | 目标很简单。 |
| 62 | When someone asks, so, how was your day? | 当有人问起,你今天怎么样? |
| 63 | Your brain doesn't freeze. | 你的大脑不冻。 |
| 64 | You have ideas. | 你有办法 |
| 65 | You have a little structure. | 你有一个小结构。 |
| 66 | You'll pick up easy patterns like, my day starts with... | 你会轻而易举地发现 比如,我的一天从... |
| 67 | On my way to... | 我准备去... |
| 68 | I usually... | 我通常... |
| 69 | After work, I usually... | 下班后,我通常... |
| 70 | Before bed, I like to... | 在睡觉前,我喜欢... |
| 71 | See, with just these, you can already make your day sound more real and more interesting than | 你看,只要这些, 你就可以使你的一天 听起来更真实和有趣 比 |
| 72 | it was fine. | 还好 |
| 73 | And you don't need big, complicated grammar. | 你不需要大而复杂的语法 |
| 74 | Just small, clear sentences that fit your life. | 只是小的,清晰的句子 适合你的生活。 |
| 75 | Right. | 对 |
| 76 | And before we jump in, a tiny favor. | 在我们跳进去之前 帮个小忙 |
| 77 | If you enjoy learning with us, please like this video and subscribe to the channel. | 如果你喜欢和我们一起学习,请喜欢这段视频并订阅频道. |
| 78 | It really helps us keep making these free episodes for you. | 它真的帮助我们继续 做这些免费节目给你。 |
| 79 | And we want you to practice too. | 我们想让你也练习一下 |
| 80 | Your little comment homework for today is, | 你今天的作业是 |
| 81 | write one or two sentences about your day in English. | 用英语写一两句关于你的日子。 |
| 82 | Yes, we really do read your comments. | 是的,我们确实读过你的评论。 |
| 83 | It feels like one big group chat with people from all over the world. | 感觉就像一个大团体 与来自世界各地的人聊天。 |
| 84 | Alright, ready to walk through a day together? | 好了,准备好一起走过一天了吗? |
| 85 | Let's do it. | 贡举志五种 上. |
| 86 | Let's start at the beginning, the moment the alarm goes off and the battle with the bed begins. | 我们从一开始, 警报响起, 和床的战斗开始。 |
| 87 | Yeah, the alarm. | 是啊,警报。 |
| 88 | The loud enemy of every good dream. | 每一个好梦的响亮敌人. |
| 89 | The sound that says, welcome back to real life. | 声音说,欢迎回到现实生活。 |
| 90 | Exactly. | 没错 |
| 91 | So let's start there, at the beginning of the day. | 因此,让我们从那里开始,从第一天开始。 |
| 92 | Yeah, we'll go through a normal day together. | 是啊,我们会经历 一个正常的一天在一起。 |
| 93 | Morning, commute, work, afternoon, evening. | 早,通勤,工作,下午,晚上。 |
| 94 | And while we talk, you can quietly compare your day with ours. | 而当我们说话的时候 你可以悄悄地把你的日子和我们的日子比起来 |
| 95 | And maybe you'll hear a sentence and think, oh, I can say that too. | 也许你会听到一句话,然后想, 哦,我可以这么说。 |
| 96 | That's my day. | 今天是我的节日 |
| 97 | Okay, you start. | 好吧,你开始。 |
| 98 | Be honest. | 诚实点 |
| 99 | How does your day usually begin? | 你平时是怎么开始的? |
| 100 | Alright, on a normal day, my day starts with my alarm at 6 a.m. | 好吧,在正常的一天,我的一天开始 我的警报在早上6点。 |
| 101 | That already sounds painful. | 听起来已经很痛苦了 |
| 102 | It is. | 没错 |
| 103 | The alarm goes off and my first feeling is, no, not yet. | 警报响了,我的第一感是,不,还没有。 |
| 104 | Yeah, that little five more minutes please voice. | 是啊,那小 五分钟请声音。 |
| 105 | Exactly. | 没错 |
| 106 | Most days I hit snooze one time. | 大多数时候我打打喷嚏一次。 |
| 107 | So you press that small button to stop the alarm and make it come back later. | 所以你按下那个小按钮来阻止警报,然后让它稍后回来. |
| 108 | Right, just to steal a few extra minutes. | 对,只为了多偷几分钟 |
| 109 | And then after that, I know I have to move. | 之后,我知道我必须移动。 |
| 110 | So I slowly drag myself out of bed. | 所以我慢慢地把自己从床上拖下来. |
| 111 | I like that image. | 我喜欢这个形象。 |
| 112 | You don't jump. | 你不会跳的 |
| 113 | You kind of pull your body out, like your body is heavy. | 你好像把身体拉出来 就像身体很重一样 |
| 114 | Yes, like my bones are made of stone. | 是的 就像我的骨头是石头做的 |
| 115 | I sit on the edge of the bed for a second, just breathing. | 我坐在床边 呼吸一下 |
| 116 | Just checking in with myself. | 只是问问我自己 |
| 117 | Okay, how am I today? | 好吧,今天怎么样? |
| 118 | Tired? | 累吗? |
| 119 | Okay, stressed? | 好吧,压力? |
| 120 | I like that small check-in, even before the phone. | 我喜欢那个小报到,甚至在电话之前。 |
| 121 | Yeah, then I drink some water, open the curtains to let in light, | 是啊,然后我喝一些水, 打开窗帘让光, |
| 122 | and then I finally touch my phone. | 然后我终于摸到手机了 |
| 123 | And what's the first thing you look at? | 且道第一义是甚么. |
| 124 | To be honest, messages and weather. | 老实说,信息与天气 |
| 125 | And then if I'm not careful, I start to scroll. | 如果我不小心,我就开始卷卷 |
| 126 | The infinite scroll, that moment when your finger just keeps moving up | 无限的卷轴, 当你手指不停地向上移动的那一刻 |
| 127 | and you keep watching one more thing and one more and one more. | 你一直看着一个东西,一个又一个。 |
| 128 | Exactly. | 没错 |
| 129 | It feels like just two minutes, but suddenly 10 or 15 minutes are gone. | 感觉只有两分钟,但突然有10或15分钟没了. |
| 130 | I think many people know that feeling. | 我认为很多人都知道这种感觉。 |
| 131 | I try to stop myself and think, | 我试图阻止自己,想, |
| 132 | hey, do you really want to start the day like this? | 嘿,你真的想开始这样的一天? |
| 133 | Sometimes I win, sometimes my thumb wins. | 有时候我赢了 有时我的拇指赢了 |
| 134 | The thumb is strong. | 拇指坚固. |
| 135 | After that, I put on some music, make coffee, and take a shower. | 之后我放些音乐 煮咖啡 洗澡 |
| 136 | When I do these things slowly and with attention, | 当我慢慢地做这些事情时, |
| 137 | I feel like I wake up properly, not just physically, but in my mind too. | 我觉得我醒来是正常的, 不只是身体上的,而且在我的脑海中。 |
| 138 | Yeah, you're not on autopilot then. | 是啊,你不在自动驾驶。 |
| 139 | Right. | 对 |
| 140 | Autopilot for me is when my body is moving, but my brain is not really there. | 自动驾驶是我的身体移动时, 但我的大脑并不在那里。 |
| 141 | I'm just going through the motions. | 我只是通过动议。 |
| 142 | Like when you brush your teeth and suddenly you don't remember if you already did it? | 就像你刷牙时 突然不记得你已经做过了吗? |
| 143 | Exactly. | 没错 |
| 144 | On good mornings, I step out of autopilot. | 早上好,我走出自动驾驶。 |
| 145 | On some mornings, I don't, and that's okay too. | 在某些早晨,我不知道, 这一点也没关系。 |
| 146 | Not every day has to be perfect. | 不是每天都要完美无缺 |
| 147 | I like that you say that, | 我喜欢你说的 |
| 148 | because sometimes we look at other people's mornings online | 因为有时候我们会在网上看别人的早晨 |
| 149 | and think my morning is so bad. | 认为我的早晨是如此糟糕。 |
| 150 | Yeah, like they wake up at 4 a.m., | 是啊,就像他们在凌晨4点醒来, |
| 151 | run 10 kilometers, read a book, and meditate, and I can't even find my socks. | 跑十公里,读一本书,冥想, 我甚至找不到我的袜子。 |
| 152 | Exactly. | 没错 |
| 153 | Okay, what about me? | 好吧,那我怎么办? |
| 154 | My day usually starts a little later. | 我的日子通常会晚一点开始 |
| 155 | My alarm is around 6.30 or 7, and I also hit snooze. | 我的警报器在6: 30或7,我还打响了snooze。 |
| 156 | 当然,球队snooze。 | |
| 157 | 团队snooze。 | |
| 158 | I always tell myself just five more minutes, | 我总是告诉自己 再五分钟, |
| 159 | and somehow my five minutes are always the longest minutes of the day. | 不知何故,我的5分钟 总是一天中最长的分钟。 |
| 160 | Right. | 对 |
| 161 | Time moves differently in the morning. | 时间在早晨移动不同。 |
| 162 | It really does. | 确实 |
| 163 | When I finally get up, I shuffle to the kitchen. | 当我终于起床,我洗到厨房。 |
| 164 | Shuffle like those slow, tiny steps when your feet don't fully leave the floor? | 脚不完全离开地板时 像这样轻轻轻地走? |
| 165 | Yeah, like I'm still half-dreaming. | 是啊,就像我仍然半梦半梦。 |
| 166 | I drink water, make coffee, and for the first 10 to 15 minutes, | 我喝水,煮咖啡, 在头10到15分钟, |
| 167 | I try to keep everything gentle. | 我尽量保持一切温柔。 |
| 168 | So that means no big decisions, no heavy thinking. | 因此,这意味着没有重大的决定,没有沉重的思维. |
| 169 | Exactly. | 没错 |
| 170 | If I start the day in a rush, everything feels noisy inside my head. | 如果我匆忙地开始一天, 一切感觉我的脑海很吵。 |
| 171 | I feel like I'm already late, even if I'm not. | 我觉得我已经晚了,即使我没有。 |
| 172 | So you kind of protect your morning. | 所以你有点保护你的早晨。 |
| 173 | Yeah, I try. | 是的,我尝试。 |
| 174 | Some days, I light a candle, play soft music, maybe stretch a little. | 有时候,我点蜡烛, 演奏柔软的音乐, 也许伸展一点点。 |
| 175 | That small routine calms my nervous system. | 这小的例行公事 平静我的神经系统。 |
| 176 | I like that. | 我喜欢 |
| 177 | You're telling your body, hey, we're okay. | 你告诉你的身体, 嘿,我们没事。 |
| 178 | No emergency. | 没有紧急情况。 |
| 179 | Yes. | 对 |
| 180 | Then I open my planner and look at my day. | 然后我打开我的计划员,看看我的一天。 |
| 181 | I choose three main things I want to do. | 我选择了我想做的三个主要事情。 |
| 182 | Only three. | 只有三个 |
| 183 | Only three? | 只有三个? |
| 184 | Only three. | 只有三个 |
| 185 | If I write a huge list, I feel overwhelmed and do nothing. | 如果我写一个大名单, 我感到不堪重负,什么都不做。 |
| 186 | But if I choose three, I feel more in control and more realistic. | 但如果我选择了三个,我觉得我更能控制,更现实. |
| 187 | That makes sense. | 这有道理。 |
| 188 | So your morning is like a soft hello to the day. | 所以,你的早晨就像一个软的问候一天。 |
| 189 | That's a nice way to say it. | 说此妙法. |
| 190 | All right. | 好吧,我们走。 |
| 191 | Let's move from home to the outside world, the commute. | 我们从家搬到外面去 通勤 |
| 192 | Yeah. | 对 |
| 193 | And remember, commute is just the trip between your home and your work or school. | 记住 通勤只是你家和工作或学校之间的旅行 |
| 194 | Right. | 对 |
| 195 | For me, my commute is usually by car. | 对我来说,我的通勤通常是乘车。 |
| 196 | It's about 30 minutes when the roads are kind and much longer when the roads are angry. | 当道路善良时,大约30分钟;当道路生气时,则更长. |
| 197 | I love that. | 我喜欢 |
| 198 | Kind roads and angry roads. | 善良的道路和愤怒的道路。 |
| 199 | On kind days, I drive, listen to some music, maybe a podcast, and I feel pretty relaxed. | 在善良的日子,我开车,听一些音乐, 也许播客,我觉得很放松。 |
| 200 | That sounds nice. | 这听起来不错。 |
| 201 | On angry road days, I get stuck in traffic. | 在愤怒的路日, 我被困在交通。 |
| 202 | So there are many cars. | 所以有很多车 |
| 203 | You can't really move and everything is just slowly stopping and starting. | 你无法真正移动, 一切都只是缓慢的停止和开始。 |
| 204 | Exactly. | 没错 |
| 205 | In the past, I would get really stressed. | 过去,我会很紧张的 |
| 206 | I would look at the time every 10 seconds and think, I'm going to be late. | 我每10秒就看一次 想想,我要迟到了 |
| 207 | This is terrible. | 这太可怕了 |
| 208 | Yeah. | 对 |
| 209 | The mind starts a whole drama show in your head. | 头脑开始一个完整的戏剧表演 在你的脑海。 |
| 210 | Totally. | 当然 |
| 211 | Now I'm trying something different. | 现在我在尝试不同的东西。 |
| 212 | When I see the traffic, I tell myself, okay, this is out of my control. | 当我看到交通,我告诉自己, 好吧,这是超出我的控制。 |
| 213 | I'm here anyway. | 反正我在这里。 |
| 214 | How can I make the most of this? | 我怎样才能充分利用这些? |
| 215 | So instead of fighting it, you use it. | 所以,与其反抗,不如用它。 |
| 216 | Yeah. | 对 |
| 217 | Sometimes I turn that time into English time. | 有时候我会把时间变成英语时间。 |
| 218 | I listen to an English podcast or I repeat sentences out loud in the car. | 我听一个英国播客 或者我在车里大声重复一句 |
| 219 | Other times, I just enjoy music and let my brain rest. | 有时候,我只是喜欢音乐,让我的大脑休息。 |
| 220 | I like that a lot. | 我很喜欢 |
| 221 | It turns an annoying situation into a little pocket of time just for you. | 它把一个烦人的情况 变成一个小口袋 时间只为你。 |
| 222 | Exactly. | 没错 |
| 223 | What about you? | 你怎么样? |
| 224 | Your commute is different, right? | 你的通勤不一样,对吧? |
| 225 | Yeah. | 对 |
| 226 | Mine changes. | 我变了 |
| 227 | Some days I work from home, so my commute is literally three steps from my bed to my desk. | 有些日子我在家上班,所以我的通勤 实际上是从我的床到桌子的三步。 |
| 228 | The dream commute. | 梦中通勤. |
| 229 | Zero traffic. | 零车流量. |
| 230 | No bus. | 没有公交车。 |
| 231 | Just my socks. | 只是我的袜子。 |
| 232 | Another days, I take the metro. | 改天我坐地铁 |
| 233 | How do you feel on metro days? | 在地铁日子里感觉如何? |
| 234 | It depends. | 这取决于。 |
| 235 | If it's very crowded, I feel tired. | 如果它非常拥挤,我感到累了。 |
| 236 | But sometimes I really enjoy it. | 但有时我真的很喜欢 |
| 237 | I put on my headphones, listen to music or a podcast, and I like to people watch a little. | 我戴上耳机,听音乐或播客, 我喜欢人们看一点点。 |
| 238 | People watch, meaning you quietly look at people around you and notice small things. | 人们看着,意思是,你悄悄地看着周围的人,注意到一些小事. |
| 239 | Their clothes, their faces, their mood. | 他们的衣服、脸、心情 |
| 240 | Exactly. | 没错 |
| 241 | Not in a creepy way, more like curious. | 不是那种令人毛骨悚然的方式 更像是好奇 |
| 242 | So you make little stories about them in your head, right? | 所以,你做小故事 在你的头上,对不对? |
| 243 | All the time. | 一切时. |
| 244 | This person is going to a job interview. | 这个人要去面试 |
| 245 | This one had a fight with their alarm. | 这辆和他们的警报器发生了争吵 |
| 246 | This one is secretly excited about something. | 这个人对某件事很兴奋 |
| 247 | I do something similar when I'm in a cafe or waiting somewhere. | 当我在咖啡馆里或者在什么地方等待的时候 我也会做类似的事情 |
| 248 | It makes the moment feel less boring and more like a little movie scene. | 它让这一刻感觉不那么无聊,更像一个小电影场景. |
| 249 | Yes. | 对 |
| 250 | And for you listening, your commute might be walking, biking, train, bus, | 而对于你听,你的通勤 可能是步行,自行车,火车,巴士, |
| 251 | or maybe your commute is just going from your bedroom to your desk. | 或者,也许你的通勤只是 从你的卧室到你的办公桌。 |
| 252 | Whatever it is, you can decide if that time is just waiting time or practice time. | 不管是什么,你可以决定时间是等待时间还是练习时间. |
| 253 | Yeah, maybe it becomes your small daily English moment. | 是啊,也许它成为你的小 每天的英语时刻。 |
| 254 | Okay, we arrive at work. | 好吧,我们到了工作。 |
| 255 | Let's talk about the middle part of the day, the work zone. | 谈中兴,工区. |
| 256 | The part where time can move very fast or very, very slow. | 时间可以移动非常快或者非常,非常缓慢的部分. |
| 257 | True. | 没错 |
| 258 | How does your workday usually start when you sit down? | 你平时坐着时怎么开始工作? |
| 259 | On good days, I don't open my email first. | 在好日子,我不打开我的邮件先。 |
| 260 | Oh, brave. | 哦,勇敢一点。 |
| 261 | I open my planner instead. | 我打开我的计划员。 |
| 262 | I look at my three main tasks and I ask, okay, which one needs my fresh brain? | 我看着我的三个主要任务,我问, 好吧,谁需要我的新大脑? |
| 263 | That's usually the hardest one. | 这通常是最难的 |
| 264 | Yes, so I try to do that one first. | 是的,所以我尝试先这样做。 |
| 265 | After that, emails and smaller tasks. | 之后是电子邮件和较小的任务. |
| 266 | And I like to ease into the day, you know, start steady, not crazy. | 我喜欢放松进入一天, 你知道,开始稳定,而不是疯狂。 |
| 267 | Yeah, easing into something is like slowly walking into a pool | 对,放松一下就像慢慢走进游泳池 |
| 268 | instead of jumping in with a big splash. | 而不是跳进一个大溅射。 |
| 269 | Exactly. | 没错 |
| 270 | When I jump straight into everything, I feel like I'm drowning. | 直跳入万物时,觉如溺水. |
| 271 | For me, I'm still learning this. | 对我来说,我还在学习这个。 |
| 272 | I used to start my day by opening everything, email, messages, social media. | 我从今天开始, |
| 273 | And then I felt stressed before I even started. | 然后,我感到压力 之前我甚至开始。 |
| 274 | Yeah, your brain is full before you do any real work. | 是啊,你的大脑是满的 在你做任何真正的工作之前。 |
| 275 | Now I try to give the first hour of my workday to one important thing. | 现在,我试图给我工作的第一个小时 对于一件重要的事情。 |
| 276 | I turn off notifications, put my phone face down, and I focus. | 我关闭通知, 放下我的电话脸,我集中。 |
| 277 | That sounds like deep work time. | 这听起来像很深的工作时间。 |
| 278 | Yeah, deep work for me is work that needs real concentration. | 对我来说,深层的工作是需要真正集中精力的工作。 |
| 279 | Writing, planning, thinking. | 写作 计划 思考 |
| 280 | If I mix it with messages and notifications, I do everything badly. | 如果我把它和消息和通知混在一起, 我做的一切不好。 |
| 281 | Same. | 同样的。 |
| 282 | My brain feels like 10 browser tabs are open at the same time. | 我的大脑感觉有10个浏览器标签同时打开. |
| 283 | Exactly. | 没错 |
| 284 | Do you take breaks? | 你休息吗? |
| 285 | 我必须去 I have to. | |
| 286 | If I don't, my brain feels heavy and my mood drops. | 如果我不这样做,我的大脑感到沉重,我的情绪下降。 |
| 287 | So every 60 to 90 minutes, I stand up, drink water, stretch a little. | 所以每60到90分钟,我就站起来,喝水,伸展一下。 |
| 288 | I'm learning that too. | 我也在学 |
| 289 | When I try to power through, just push and work and work with no break, | 当我试图通过动力, 只是推和工作 和工作没有休息, |
| 290 | I start to make mistakes and also feel angry for no reason. | 我开始犯错误,无故感到愤怒。 |
| 291 | Yeah, power through sounds strong, but if you do it all the time, it's not healthy. | 是啊,通过动力听起来很强, 但如果你一直这样做, 它不健康。 |
| 292 | It's like driving a car always at maximum speed. | 这就像开车总是以最高速度。 |
| 293 | At some point, the engine says, nope. | 在某个时候,引擎说,没有。 |
| 294 | Exactly. | 没错 |
| 295 | That's when people burn out. | 即是众生烧灭. |
| 296 | Burn out is when you are so tired and stressed for so long that you feel empty. | 火烧是当你如此疲倦和压力 如此长时间,你感到空虚。 |
| 297 | No energy, no joy, just, I can't. | 没有能量,没有快乐,只是,我不能。 |
| 298 | And we don't want that, for us or for you. | 而我们不希望,为我们或你。 |
| 299 | No, we want, I'm a bit tired, but I'm proud. | 不,我们想要,我有点累了,但我感到骄傲。 |
| 300 | Not, I want to disappear. | 不,我想消失。 |
| 301 | Yes, big difference. | 是的,大区别。 |
| 302 | Okay, I want to talk about the afternoon slump. | 好吧 我想谈谈下午的萧条 |
| 303 | Oh, the 3 p.m. problem. | 哦,下午3点的问题。 |
| 304 | Exactly. | 没错 |
| 305 | For me, after lunch around three, my energy just goes down. | 对我来说,在三点左右吃午饭后,我的能量就会下降。 |
| 306 | My brain is like, can we not? | 我的大脑就像,我们能不? |
| 307 | Same. | 同样的。 |
| 308 | My eyes start to close by themselves. | 我的眼睛开始关闭自己。 |
| 309 | Afternoon slump is just that low energy time in the afternoon. | 下午的低温只是下午的低能量时间 |
| 310 | Not just for you, it's a human thing. | 不只是为你,这是人的事情。 |
| 311 | So how do you handle it? | 你怎么处理的? |
| 312 | First, I accept it. | 首先,我接受这一点。 |
| 313 | I don't shout at myself in my head. | 我不在脑子里大喊大叫 |
| 314 | I think, okay, this is the sleepy part of the day. | 我想,好吧,这是 困的一天。 |
| 315 | That's normal. | 这是正常的。 |
| 316 | I love that. | 我喜欢 |
| 317 | Then I do something small. | 那我做点小事 |
| 318 | I stand up, walk a bit, maybe grab a snack or make tea. | 我站起来,走一点, 也许拿点零食或泡茶。 |
| 319 | Just five minutes to reset. | 五分钟后重置 |
| 320 | Grab a snack so you quickly take something small to eat, not a full meal. | 吃点零食,快吃点小东西,不是全餐 |
| 321 | Yeah, maybe a fruit or some nuts. | 是啊,也许一个水果或一些坚果。 |
| 322 | After that, I usually choose lighter tasks. | 之后,我通常选择较轻的任务. |
| 323 | Things that don't need a genius brain. | 不需要天才脑的东西 |
| 324 | That's clever. | 真聪明 |
| 325 | I do something similar. | 我做类似的事情。 |
| 326 | I put my hard thinking in the morning and my easy tasks in the afternoon. | 我将我的艰难思考放在了早上,我将轻松的任务放在了下午. |
| 327 | So in the afternoon, I reply to emails, organize files, check small things. | 所以下午,我回复电子邮件,整理文件,检查小东西。 |
| 328 | That way, you're not fighting with your brain. | 那样的话,你就不会用脑子打架了 |
| 329 | Exactly. | 没错 |
| 330 | I'm working with my natural energy, not against it. | 我用我的自然能量工作,而不是反对它。 |
| 331 | And if it's a really low day, sometimes I just say, | 如果这是个非常低调的一天, 有时候我只是说, |
| 332 | okay, today is not my best. | 好吧,今天不是我的最好时间。 |
| 333 | Let's be kind and do what we can. | 以慈心行诸法. |
| 334 | That kindness is important. | 这种善意很重要。 |
| 335 | It is. | 没错 |
| 336 | English learners need that too. | 英语学习者也需要这个。 |
| 337 | If you're tired and you listen to us and understand only 70%, that's still something. | 如果你累了,你听我们的话 并且只理解70%,那还是有点问题 |
| 338 | Exactly. | 没错 |
| 339 | You showed up. | 你来了 |
| 340 | You pressed play. | 你按键游戏。 |
| 341 | That alone is a little win. | 光是这个就有点胜利了 |
| 342 | All right, let's move to the evening. | 好吧,让我们搬到晚上。 |
| 343 | The part where we land the plane. | 我们降落的那部分 |
| 344 | How do your evenings look most of the time? | 晚上怎么样? |
| 345 | I have different types of evenings. | 我有不同种类的夜晚。 |
| 346 | Some evenings are zombie evenings. | 有些晚上是僵尸之夜 |
| 347 | I know those. | 我知道这些 |
| 348 | I come home, take off my shoes, and I just crash on the sofa. | 我回家把鞋脱了 撞上了沙发 |
| 349 | So you almost fall onto the sofa because you're so tired. | 所以,你几乎掉到沙发上 因为你太累了。 |
| 350 | Yes, exactly. | 没错 |
| 351 | I don't sit in a nice, elegant way. | 我不坐在一个好,优雅的方式。 |
| 352 | I just drop. | 我只是放弃。 |
| 353 | I might scroll on my phone, answer some messages, watch a bit of something, | 我可能会在手机上滚动, 回答一些信息, 看一些东西, |
| 354 | and then finally remember, oh right, I need dinner. | 然后最后记得, 哦,对,我需要晚餐。 |
| 355 | What's your usual dinner on those nights? | 你那些晚上常吃什么晚饭? |
| 356 | Pasta. | 面条。 |
| 357 | Always pasta. | 总是面食。 |
| 358 | Of course. | 当然 |
| 359 | On better evenings, I try to create a soft landing. | 在更好的夜晚,我试图创造一个软着陆。 |
| 360 | I go for a short walk. | 我去散个步 |
| 361 | I cook something simple. | 我做点简单的菜 |
| 362 | Maybe I call a friend and talk about our day. | 也许我会给朋友打电话 谈谈我们的日子 |
| 363 | That sounds really healthy. | 这听起来真的很健康。 |
| 364 | And I try to give myself a little me time. | 我试着给自己一点时间。 |
| 365 | So that's your time just for you, not for work, not for other people's problems. | 所以,这是你的时间 只是为你, 不工作, 不为别人的问题。 |
| 366 | Just time to relax or do something that makes you feel like yourself again. | 是时候放松或做一些让你 感觉自己再次。 |
| 367 | Exactly. | 没错 |
| 368 | Me time can be reading, drawing, watching a show, or just sitting quietly with tea. | 我的时间可以读,画,看一个节目,或者只是静静地坐着喝茶. |
| 369 | I love that. | 我喜欢 |
| 370 | My evenings are similar. | 我的晚上是类似的。 |
| 371 | I get home, change my clothes to something comfortable, and I tell my brain, work is over now. | 我回家,把衣服换成舒适的东西, 然后我告诉我的大脑,工作结束了。 |
| 372 | You're kind of pressing the off button on work mode. | 你在工作模式上按下按钮 |
| 373 | Yes, I try to switch off. | 是的,我试着关闭。 |
| 374 | If I don't switch off, my head keeps replaying conversations and emails all night. | 如果我不关机,我的头 继续播放谈话和电子邮件整夜。 |
| 375 | Same. | 同样的。 |
| 376 | Then I cook or order food, put on something easy to watch, nothing too dark or depressing, | 然后,我煮饭或订饭, 穿上一件容易看的东西, 没有太黑暗或沮丧, |
| 377 | and I let myself wind down slowly. | 我让自己慢慢下风 |
| 378 | So you're slowly going from busy mode to sleep mode. | 所以你慢慢地从繁忙模式走向睡眠模式. |
| 379 | Exactly. | 没错 |
| 380 | And before bed, there's one more thing. | 在睡觉前 还有一件事 |
| 381 | I quickly look at my plan for tomorrow, just five minutes, | 我很快地看看我的明天计划 就五分钟 |
| 382 | so my brain doesn't try to plan everything when I'm in bed. | 所以,我的大脑不尝试 计划一切 当我在床上。 |
| 383 | That's smart. | 聪明 |
| 384 | What about you before bed? | 那你睡前怎么办? |
| 385 | I like to write one small line in my journal. | 我喜欢在我的日记里写一条小字 |
| 386 | Today, I'm grateful for and finish the sentence. | 今以报恩及结句. |
| 387 | That's beautiful. | 赞曰. |
| 388 | It doesn't have to be big. | 不须大. |
| 389 | Sometimes it's just my coffee or a funny message from a friend. | 有时候这只是我的咖啡 或一个有趣的消息 从朋友。 |
| 390 | But it helps me end the day on a good note, | 但它帮助我结束的一天 一个好的音符, |
| 391 | like finishing a song with a nice final chord, not a strange noise. | 就像用好最后的和弦完成一首歌,而不是奇怪的噪音. |
| 392 | I like that picture. | 我喜欢那张照片 |
| 393 | So now you've heard our days, the good parts, the sleepy parts, | 所以,现在你已经听到我们的日子, 好部分,困的部分, |
| 394 | the pasta again parts. | 又是意大利面条 |
| 395 | And maybe you noticed something. | 也许你注意到了什么 |
| 396 | Our days are not perfect, but they are still full of small pieces you can talk about. | 我们的日子并不完美,但它们仍然充满了小片 你可以谈论。 |
| 397 | Exactly. | 没错 |
| 398 | Your day is the same. | 尔时世尊. |
| 399 | From outside, it looks simple, but inside, there are many tiny stories. | 从外面看,它看起来很简单,但里面有很多小故事。 |
| 400 | So let's give you a simple way to talk about your day in English. | 所以,让我们给你一个简单的方式 谈论你的英语日。 |
| 401 | Think of it like a small map with five stops. | 把它想成一个小地图 有五站。 |
| 402 | Stop one. | 停止一个。 |
| 403 | My day starts with | 我从今天开始 |
| 404 | Here you can talk about your alarm, your coffee, your morning mood. | 在这里,你可以谈论你的警报,你的咖啡, 你的早晨的心情。 |
| 405 | Stop two. | 止二门. |
| 406 | On my way to, I usually. | 在去的路上,我通常。 |
| 407 | Here you describe your commute or how you move from home to your main place. | 在这里,你描述你的通勤 或者你如何从家搬到你的主要地方。 |
| 408 | Stop three. | 止三结. |
| 409 | During the day, I. | 在白天,我。 。 。 |
| 410 | Here you talk about your work or study and maybe one feeling about it. | 在这里,你谈论你的工作或学习 也许一种感觉。 |
| 411 | Stop four. | 止四谛. |
| 412 | After work or after class, I usually. | 下班或课后,我通常。 |
| 413 | This is your afternoon or early evening when you start to leave work mode. | 这是你下午或早晚 开始离开工作模式。 |
| 414 | Stop five. | 止观五种. |
| 415 | Before bed, I like to. | 在睡觉之前,我喜欢。 |
| 416 | Here you describe how you finish your day and maybe how you feel at the end. | 在这里,你描述你如何完成 你的日子,也许你的感觉 在结尾。 |
| 417 | If you just write one sentence for each stop, you already have a short story. | 如果你每站写一句话, 你已经有了一个短的故事。 |
| 418 | For example, it could sound like this. | 例如,它可能听起来是这样。 |
| 419 | My day starts with strong coffee and me telling myself five more minutes. | 我一天从强力咖啡开始 然后我再告诉自己五分钟 |
| 420 | On my way to work, I listen to a podcast in English. | 在上班的路上,我听一个播客 用英语。 |
| 421 | During the day, I talk to customers and sit in front of my computer a lot. | 白天,我和顾客聊天,经常坐在电脑前. |
| 422 | After work, I usually go for a walk to clear my head. | 下班后,我通常去散步洗脑 |
| 423 | Before bed, I like to read a few pages of a book because it helps me relax. | 在睡觉前,我喜欢读几页的书,因为它有助于我放松. |
| 424 | I feel tired, but also a little proud. | 我累了,但也有点骄傲 |
| 425 | That's such a nice little picture. | 这幅画真美 |
| 426 | And your day will probably sound different, but you can still use the same kind of sentences. | 你的日子可能会听起来不同, 但你仍然可以使用同样的句子。 |
| 427 | So when someone asks, how was your day, you don't have to stay at fine. | 所以,当有人问起, 你的一天怎么样, 你不必留在罚款。 |
| 428 | You can choose one or two parts of your day and share them. | 你可以选择一天的一两个部分并分享. |
| 429 | And step by step, you'll feel more comfortable telling your story in English. | 一步一步地,你会觉得用英语讲故事更舒服. |
| 430 | Right. | 对 |
| 431 | And remember, you don't have to sound perfect. | 记住,你不必听起来完美。 |
| 432 | You just have to sound a little more you each time you speak. | 你每次说话都要多听一点 |
| 433 | Yeah, your day is already happening. | 是啊,你的一天已经发生了。 |
| 434 | We're just helping you find the English to talk about it. | 我们只是帮你找英国人谈谈 |
| 435 | And to make it easier to remember, let's do a little word tour of some phrases from today. | 为了更容易记住,让我们从今天开始 做一个小的文字巡演。 |
| 436 | Yeah, just a calm walk through a few useful expressions. | 是啊,只是平静的走 通过一些有用的表达。 |
| 437 | You don't have to memorize all of them. | 你不必全记起来 |
| 438 | Maybe one or two will stay with you, and that's enough. | 也许一两个会留在你身边,这就够了。 |
| 439 | So the first phrase is hit snooze. | 所以第一个短语是"敲打snooze". |
| 440 | Hit snooze means you press the button on your alarm to stop the sound for a short time, | 击打snooze表示你按下警报器上的按钮,以短暂停止声音, |
| 441 | so it rings again a few minutes later. | 几分钟后又响了 |
| 442 | For example, I hit snooze three times this morning and almost woke up late. | 例如,我今天早上打了三次鼻涕,几乎很晚醒来。 |
| 443 | Or on Mondays, I always hit snooze because I'm extra tired. | 或周一,我总是打snooze 因为我特别累了。 |
| 444 | The next phrase is drag myself out of bed. | 下一个短语是把我拖下床。 |
| 445 | This is when you get up very slowly with effort, | 当你慢慢地站起来的时候 |
| 446 | like your body feels heavy and doesn't want to move. | 就像你的身体感觉很沉重,不想动 |
| 447 | For example, I was so exhausted that I could barely drag myself out of bed. | 比如说,我太累了,我几乎不能把自己拖下床。 |
| 448 | Or when it's cold, it's harder to drag myself out of bed in the morning. | 或时寒冷,晨时更难自拖下床. |
| 449 | The next word is scroll. | 下句为卷. |
| 450 | Scroll is what you do on your phone when you move your finger up or down to see more posts, | 翻滚就是在手机上做的 当你把手指向上或向下移动 看到更多的帖子, |
| 451 | videos, or messages. | 视频,或消息。 |
| 452 | For example, I just wanted to check one thing, but I scrolled on Instagram for 20 minutes. | 例如,我只是想检查一件事, 但我滚动了Instagram20分钟。 |
| 453 | Or before bed, I try not to scroll too much on my phone. | 或者在睡觉前 我尽量不要在手机上卷太多 |
| 454 | Our next expression is on autopilot. | 我们的下一个表情是自动驾驶 |
| 455 | When you are on autopilot, you are doing things automatically without really thinking, | 当你在自动驾驶, 你自动做事情 没有真正的思考, |
| 456 | like a plane that flies by itself. | 就像飞机自己飞一样 |
| 457 | For example, I was on autopilot this morning and almost left the house without my keys. | 例如,我今天早上在自动驾驶 几乎离开房子 没有我的钥匙。 |
| 458 | Or sometimes my whole commute feels like autopilot. | 或者有时我整个通勤 感觉像自动驾驶。 |
| 459 | I don't remember any details. | 我不记得任何细节 |
| 460 | The next word is commute. | 下一个词是通勤。 |
| 461 | Your commute is the trip between your home and your work or school. | 您的通勤是您家与您的工作或学校之间的旅行。 |
| 462 | For example, my commute is about 40 minutes by bus. | 例如,我乘公交车40分钟左右。 |
| 463 | Or when my commute is long, I listen to podcasts to practice English. | 或者当我的通勤时间很长的时候,我听播客练习英语。 |
| 464 | Next phrase is stuck in traffic. | 下一个短语卡在交通中。 |
| 465 | You say this when there are so many cars on the road that you can't move or you move very slowly. | 当你在路上有这么多的车 无法移动或者移动得非常慢的时候,你就这么说 |
| 466 | For example, I was stuck in traffic for half an hour this morning. | 例如,我今早堵车半小时了。 |
| 467 | Or being stuck in traffic used to make me angry. | 或被堵在交通 曾经让我生气。 |
| 468 | Now I use that time to listen to music. | 现在我用那个时间听音乐。 |
| 469 | Our next phrase is make the most of something. | 我们的下一个句子是 充分利用一些东西。 |
| 470 | When you make the most of something, you use it in the best way you can, | 当你尽你最大努力的时候,你最好地使用它, |
| 471 | even if the situation is not perfect. | 即使情况并不完美 |
| 472 | For example, I try to make the most of my lunch break by going for a short walk. | 例如,我尽量利用我的午餐休息时间去散步。 |
| 473 | Or he makes the most of his commute by studying English on the train. | 或者他通过在火车上学习英语来完成大部分的通勤. |
| 474 | The next expression is power through. | 接下来的表达是力量通过. |
| 475 | To power through means to keep working or continue doing something, | 通过继续工作或继续做一些事情的手段来获得权力, |
| 476 | even when you are tired or it is difficult. | 即使你累了,或很难。 |
| 477 | For example, I wanted to stop but I powered through and finished my assignment. | 举例来说,我本想停下来的,但我通过电源完成我的任务。 |
| 478 | Or she powered through the afternoon slump with tea and good music. | 或者她用茶和好音乐为下午的低潮提供动力 |
| 479 | Next phrase is crash on the sofa. | 下一个短语是沙发坠毁。 |
| 480 | When you crash on the sofa, you sit or lie down very quickly because you're exhausted. | 当你在沙发上摔倒时,你会非常快地坐下或躺下来,因为你已经筋疲力尽了. |
| 481 | You don't sit nicely, you just drop. | 你坐的不好吗,你只是掉下来。 |
| 482 | For example, after a long day at work, I just crashed on the sofa and didn't move for an hour. | 例如,在工作了一整天之后,我刚刚在沙发上坠毁,一个小时没有动. |
| 483 | Or he came home, crashed on the sofa and fell asleep with the TV on. | 或者他回家,在沙发上坠毁 和电视机睡着了。 |
| 484 | And the last phrase for today is wind down. | 而今之末句为风下. |
| 485 | Wind down means to slowly relax after being busy or stressed, | 下风意味着在忙碌或紧张后慢慢放松 |
| 486 | to move gently from active to calm. | 轻轻地从活动到平静。 |
| 487 | For example, I like to wind down with a cup of tea and a book before bed. | 例如,我喜欢用茶杯和床前的书刮倒. |
| 488 | Or a short walk in the evening helps me wind down after work. | 或晚上走一小步 帮助我下班后刮风。 |
| 489 | Okay, that was our word tour for this episode. | 好吧,这是我们的单词巡演 这集。 |
| 490 | Maybe choose one or two of these phrases and use them when you talk about your own day. | 也许选择一个或两个这些短语,在谈论自己的一天时使用. |
| 491 | Write a little sentence or just repeat them out loud. | 写一句小句或大声重复 |
| 492 | For example, you could say, my day starts with coffee and me hitting snooze once. | 比如说,你可以说,我的一天从咖啡开始, 我打一次打打鼻子。 |
| 493 | After work, I usually crash on the sofa, then I wind down with a drama series. | 下班后,我通常在沙发上坠毁,然后用剧情系列来收场. |
| 494 | Hey, that already sounds so natural and it's still simple English. | 嘿,这已经听起来如此自然 而且它仍然是简单的英语。 |
| 495 | Yeah, see, you don't need big fancy words. | 是啊,你看,你不需要 大花言巧语。 |
| 496 | All right, thank you for spending part of your day with us. | 好的,谢谢你今天和我们一起度过 |
| 497 | If this episode helped you, don't forget to like, | 如果这集能帮助你 别忘了喜欢 |
| 498 | subscribe and tell us in the comments, how was your day? | 同意并在评论中告诉我们 你今天过得怎么样? |
| 499 | Use any of today's phrases if you can. | 如果可以的话,请使用任何今天的短语. |
| 500 | Right, keep listening, keep practicing and be kind to yourself on the busy days. | 对 继续听 继续练习 在忙碌的日子对自己好一点 |
| 501 | We'll talk to you in the next episode. | 下集谈. |
| 502 | This is Anna. | 这是安娜。 |
| 503 | And this is Jake. | 这是杰克。 |
| 504 | 而且你一直在听英国的Leap Podcast。 | |
| 505 | Bye. | 再见。 |
| 506 | or explore the additional videos we've thoughtfully selected for you. | 或者探索我们为你精心挑选的更多视频。 |
该视频共有字幕 506 条。解锁更多字幕为会员功能，请移动到 价格
P3 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p03 20260126-English Podcast for Easy English Conversation _ It’s Not Too Late_ How (P3)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p03 20260126-English Podcast for Easy English Conversation _ It’s Not Too Late_ How (P3)
发布于 2026-04-02 · 时长 19:36字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:05 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 0:12 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 0:15 | I'm Anna. | 我叫安娜,你好吗? |
| 0:16 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:17 | And before we start, we just want to say thank you. | 在开始之前 我们只想说声谢谢 |
| 0:21 | The comments, the love, the stories you share with us, they really mean a lot. | 评论,爱,你和我们分享的故事, 都很重要。 |
| 0:26 | Yeah, seriously. | 是啊,认真的。 |
| 0:28 | When we read, I listened while cooking, or I walked with this podcast, it feels like | 我们看书的时候,我一边做饭一边听 一边跟播客一起走,感觉就像 |
| 0:34 | we're a one big global family. | 我们是一个全球大家庭。 |
| 0:36 | With different time zones and different snacks. | 有不同的时区和不同的小吃. |
展开字幕全文（363 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 2 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | And before we start, we just want to say thank you. | 在开始之前 我们只想说声谢谢 |
| 6 | The comments, the love, the stories you share with us, they really mean a lot. | 评论,爱,你和我们分享的故事, 都很重要。 |
| 7 | Yeah, seriously. | 是啊,认真的。 |
| 8 | When we read, I listened while cooking, or I walked with this podcast, it feels like | 我们看书的时候,我一边做饭一边听 一边跟播客一起走,感觉就像 |
| 9 | we're a one big global family. | 我们是一个全球大家庭。 |
| 10 | With different time zones and different snacks. | 有不同的时区和不同的小吃. |
| 11 | Exactly. | 没错 |
| 12 | And hey, if you enjoy these episodes, don't forget to like, subscribe, and maybe share | 嘿,如果你喜欢这些节目, 不要忘记喜欢,订阅,也许分享 |
| 13 | it with one friend who is learning English too. | 有个朋友也在学英语 |
| 14 | Because learning together... | 因为一起学习... |
| 15 | Is always better. | 总是更好。 |
| 16 | And if you're new here, this episode is B1 level. | 如果你是新来的 这集是B1级的 |
| 17 | So if you're somewhere in the middle, not beginner, not advanced, you are in the perfect | 所以,如果你在中间的某个地方, 不是初学者, 不是高级, |
| 18 | place. | 地点。 |
| 19 | And if you're a strong beginner, you can still follow, just relax and let the English | 如果你是一个强壮的初学者, 你仍然可以跟随, 只是放松,让英国人 |
| 20 | wash over you. | 帮你洗洗 |
| 21 | Yes, take what you understand, repeat the useful lines, and don't stress about every | 是的,拿你理解的,重复有用的线条, 不要强调每一个 |
| 22 | single word. | 单词。 |
| 23 | That's still real learning. | 这还是真正的学习。 |
| 24 | Yeah, we like slow, cozy English, not fast, scary English. | 是的,我们喜欢慢,舒适的英语, 不快,可怕的英语。 |
| 25 | Fast, scary English, no thank you. | 快,可怕的英语,不用谢 |
| 26 | So Anna, can I ask you something? | 安娜 我能问你件事吗? |
| 27 | I'm a little scared, but okay. | 我有点害怕,但没关系。 |
| 28 | Have you ever looked at someone's life on Instagram and thought, wow, I am so late, | 你有没有看过别人在Instagram上的生活 想,哇,我太迟了, |
| 29 | I'm still trying to catch up? | 我还在赶时间吗? |
| 30 | Oh, totally. | 哦,绝对的。 |
| 31 | Weddings, new jobs, babies, perfect houses. | 婚礼 新的工作 婴儿 完美的房子 |
| 32 | And I'm like, cool, I just learned how to fold my fitted bedsheet. | 而且我觉得,很酷,我只是学会了 如何折叠我的床单。 |
| 33 | Right? | 对吧? |
| 34 | Or your friend buys an apartment and you're still in your childhood bedroom with the same | 或者你的朋友买了公寓 你还在童年的卧室里 |
| 35 | posters on the wall. | 墙上的海报。 |
| 36 | Yeah, and you look around and think, wait, did I miss something? | 是啊,你看看周围,想想,等等, 我错过了什么? |
| 37 | Am I late for my own life? | 我迟到了吗? |
| 38 | If you feel behind right now in love, in money, in English, in everything, this episode is | 如果你觉得现在身后 在爱情,金钱,英语, 在一切,本集 |
| 39 | really for you. | 真的很为你。 |
| 40 | Yeah, today we're talking about it's never too late to start over. | 是啊,今天我们谈论的 它永远不会太晚重新开始。 |
| 41 | Not only big things like career or marriage, but also small things. | 不仅是事业或婚姻等大事,还有小事. |
| 42 | Your routine, your health, your confidence, even your relationship with English. | 你的习惯,你的健康,你的信心, 甚至你与英语的关系。 |
| 43 | Yeah, we'll talk about that I'm late feeling. | 是啊,我们会谈论 我迟到的感觉。 |
| 44 | The secret social clock in your head that says, at this age, I must have this. | 你脑子里那个秘密的社交钟上写着,在这个年龄,我一定有这个. |
| 45 | At that age, I must have that. | 那年纪我一定有 |
| 46 | Also, we'll share some honest stories from our own lives. | 而且,我们将分享一些诚实的故事 从我们自己的生活。 |
| 47 | Times when we felt stagnant, stuck in one place, and how we slowly started again. | 当我们感到停滞, 困在一个地方, 我们如何缓慢地开始。 |
| 48 | Yeah, because we don't want this to be just advice from a distance. | 是啊,因为我们不希望这仅仅是建议 从远处。 |
| 49 | We've both had seasons where life felt on pause and we had to slowly press play again | 我们两个都有季节 生活被暂停了 我们不得不慢慢地再播放一遍 |
| 50 | and rebuild. | 还有重建 |
| 51 | Right. | 对 |
| 52 | And later in the episode, we'll have a calm word tour where we explain some useful words | 稍后,我们将有一个平静的文字巡演 在那里我们解释一些有用的词 |
| 53 | and phrases we use today. | 和我们今天使用的短语。 |
| 54 | Don't worry, we'll explain them slowly, with easy examples. | 别担心,我们会用简单的例子 慢慢解释 |
| 55 | For now, you can just listen and feel the story. | 现在,你可以只是听 和感受的故事。 |
| 56 | And if you want, you can already think about one simple question. | 如果你想的话,你可以考虑一个简单的问题。 |
| 57 | What is one area of your life where you would like to start over? | 你生命中有什么地方想重新开始? |
| 58 | Even just a little bit. | 乃至略说. |
| 59 | Yeah, it could be anything. | 是的,它可能是任何东西。 |
| 60 | Your English, your work, your health, your confidence, your relationships, any part of | 你的英语,你的工作,你的健康,你的信心,你的关系,任何部分 |
| 61 | ネ | |
| 62 | Exactly. | 没错 |
| 63 | No long comment needed. | 不需要长篇评论。 |
| 64 | Yeah, even one word is okay. | 是啊,甚至一个字是好的。 |
| 65 | Alright. | 还好 |
| 66 | You're here, you pressed play, you're with us. | 你在这里,你按了游戏, 你和我们在一起。 |
| 67 | That already counts as a tiny fresh start. | 这已经是一个小小的新开始。 |
| 68 | Let's walk through it together. | 让我们一起走过它。 |
| 69 | Hmm, alright. | 嗯,没关系。 |
| 70 | Let's jump in. | 让我们跳进去。 |
| 71 | Yeah. | 对 |
| 72 | Let's start with that heavy one, the I'm late feeling. | 先从那个重的开始吧 我迟到的感觉 |
| 73 | Mmm, yes. | 对 |
| 74 | That thought, everyone is ahead, I need to catch up. | 那想法,每个人都在前面, 我需要赶上。 |
| 75 | Right. | 对 |
| 76 | It feels like life is a race and somehow you started ten minutes late. | 感觉生活就像一场比赛 不知何故你开始晚了十分钟 |
| 77 | Or like you missed the starting gun because you were still tying your shoes. | 或者说你错过了起步枪 因为你还在系鞋带 |
| 78 | See I had this in my late 20s. | 我20多岁时就有这个 |
| 79 | All my friends were getting married, buying homes, getting real jobs. | 我所有的朋友都结婚 买房子 找到真正的工作 |
| 80 | Yeah, and what were you doing? | 是啊,你当时在做什么? |
| 81 | I was still trying random jobs, eating cheap noodles and sleeping on a mattress on the | 我还在做随机作业 吃便宜面 睡在床垫上 |
| 82 | floor. | 地板 |
| 83 | But you were learning about yourself. | 但你在学习自己 |
| 84 | Exactly. | 没错 |
| 85 | At that time I thought, I'm so behind, I'll never catch up. | 那时我想,我太落后了,我永远追不上. |
| 86 | And the funny thing is, we only see one part of other people's life. | 有趣的是,我们只看到别人生活的一部分。 |
| 87 | Yeah, their highlight reel. | 是啊,他们的亮点卷轴。 |
| 88 | Right. | 对 |
| 89 | We see the happy photos, the nice apartment, the perfect couple picture, and we think, | 我们看到了快乐的照片, 漂亮的公寓,完美的夫妇照片, 我们想, |
| 90 | wow, their life is amazing, mine is broken. | 哇,他们的生活是惊人的, 我的坏了。 |
| 91 | But you know, the grass isn't always greener on the other side. | 但你知道,草 并不总是绿色 在另一边。 |
| 92 | Yeah, sometimes the grass just has a good filter. | 是啊,有时草只是有一个很好的过滤器。 |
| 93 | Or good editing. | 或好编辑. |
| 94 | So if you feel late, remember, you're not on their clock, you're on your clock. | 所以,如果你觉得迟到,记住, 你没有在他们的时钟, 你在你的时钟。 |
| 95 | And your clock is not broken, it's just different. | 你的时钟没有坏,只是不一样 |
| 96 | And maybe you're not thinking, I'm late, maybe you're thinking, I'm stuck. | 也许你没在想 我迟到了 也许你在想 我卡住了 |
| 97 | Yeah, like you're in the same place year after year. | 是啊,就像你在同一地方 年复一年。 |
| 98 | Right, work feels the same, your room looks the same, your thoughts sound the same. | 对,工作感觉一样,你的房间看起来一样,你的思想听起来也一样. |
| 99 | That's a good moment to use this word, stagnant. | 这是一个很好的时刻 使用这个词,停滞。 |
| 100 | Yeah, stagnant is like water that doesn't move. | 是啊,停滞就像水不动。 |
| 101 | See, when water is fresh, it flows, it makes a nice sound, it feels alive. | 看,当水是新鲜的, 它流动, 它发出一个好的声音, 它感觉活着。 |
| 102 | But when water is stagnant, it just sits there. | 但是当水停滞的时候 它就坐在那里 |
| 103 | And after some time, it can even start to smell bad. | 过了一段时间,它甚至可以开始闻到恶臭。 |
| 104 | I had a year like that. | 我有过这样的一年。 |
| 105 | Yeah? | 是吗? |
| 106 | I was going to the same job every day, scrolling the same apps, eating the same food. | 我每天都去同一个工作, 滚动同样的应用, 吃同样的食物。 |
| 107 | Nothing was wrong, but you felt empty, like your life was on pause. | 没什么错,但你觉得空虚, 就像你的生活暂停。 |
| 108 | Exactly, not broken, just stagnant. | 没错,不是断了,只是停滞不前。 |
| 109 | And the good news is, stagnant water can move again. | 好消息是 静水又能移动了 |
| 110 | Yeah, you don't need to change your whole life in one day. | 是啊,你不需要改变你的整个生活 在一天。 |
| 111 | You just open one little door for movement. | 你只要打开一扇小门 就可以移动 |
| 112 | You try a new class, you join a small group, you start walking in the evening for 10 minutes. | 你尝试一个新的课, 你加入一个小组, 你开始步行 在晚上10分钟。 |
| 113 | Yeah, tiny things that say to your brain, hey, we're not a pond, we're a river, we move. | 是啊,小东西 说你的大脑,嘿,我们不是池塘, 我们是一个河,我们移动。 |
| 114 | And there's something else that makes us feel late or stuck. | 还有一件事让我们觉得迟到或困住。 |
| 115 | Yeah, the old dream. | 是啊,旧梦。 |
| 116 | Right, the dream you had at 16 or 20. | 对,你16岁或20岁那场梦 |
| 117 | Mm-hmm, when you told yourself, by 25, I will do this, by 30, I will be that. | 嗯,当你告诉自己, 到25,我会做到这一点, 到30,我会是。 |
| 118 | And now you're maybe 28, 35, 42, and your life looks different. | 现在,你也许28,35,42, 你的生活看起来不同。 |
| 119 | And then you feel like you failed. | 然后你觉得自己失败了 |
| 120 | But maybe you didn't fail. | 但也许你没有失败 |
| 121 | Yeah, maybe your old dream and your current self are just misaligned. | 是啊,也许你的旧梦 和你现在的自我是错的。 |
| 122 | Misaligned, they don't match anymore. | 错联,它们不再匹配。 |
| 123 | Right, like wearing the shoes you loved in school when your foot has grown two sizes. | 对 就像穿着你在学校喜欢的鞋 当你的脚长了两尺 |
| 124 | You can force your foot inside, but you'll suffer the whole day. | 你可以强迫你的脚在里面, 但你会受一整天。 |
| 125 | And you'll blame your feet, not the shoes. | 你会怪你的脚,而不是鞋子。 |
| 126 | I had this with my career. | 我事业上也有过这个 |
| 127 | I thought I should be a manager by a certain age. | 我想我应该在一定年龄前做经理. |
| 128 | Yeah. | 对 |
| 129 | And when I wasn't, I felt like a loser. | 当我没有的时候 我觉得自己是个失败者 |
| 130 | But I never asked, do I even like that job? | 但我从没问过,我是否喜欢那份工作? |
| 131 | And did you? | 你做了吗? |
| 132 | Not really. | 没有 |
| 133 | I prefer creative work. | 我喜欢创造性的工作。 |
| 134 | So the old dream was misaligned with who you really are now. | 所以,旧的梦想是错 与你真正的现在。 |
| 135 | It's OK if yesterday's goals don't fit today's you. | 如果昨天的目标不适合你,那就没事了 |
| 136 | That doesn't mean you're late. | 这并不意味着你迟到了。 |
| 137 | It just means you're allowed to update the plan. | 它只是表示你可以 更新计划。 |
| 138 | And this connects to something we all do, comparing chapters. | 这与我们共同做的事情有关, 比较章节。 |
| 139 | Oh, yes, chapter compare syndrome. | 哦,是的,章节比较综合症。 |
| 140 | Right. | 对 |
| 141 | We look at someone in season five of their life. | 我们在第五季里看着一个人 |
| 142 | And we judge ourselves while we're still in season two. | 我们还在第二季的时候 来评判自己 |
| 143 | See, it's like watching a Netflix show. | 你看,这就像看Netflix的节目。 |
| 144 | Yeah. | 对 |
| 145 | You don't say, wow, the main character in episode one is so behind episode 10. | 你不说,哇,第一集的主角 是如此的落后第10集。 |
| 146 | Because of course they are. | 当然了 |
| 147 | They haven't lived those episodes yet. | 他们还没有经历那些事件。 |
| 148 | Right. | 对 |
| 149 | The story needs time. | 故事需要时间 |
| 150 | Or think of a game. | 或以为游戏. |
| 151 | Yeah, like level one, level two, level 10. | 是啊,像一级,二级,十级。 |
| 152 | You don't call yourself a failure because you're learning level three, | 你不认为自己失败 因为你正在学习三级 |
| 153 | while your friend is on level seven. | 而你的朋友在第七层。 |
| 154 | You're just in a different part of the game. | 你只是在游戏的另一部分。 |
| 155 | And again, the grass isn't always greener in someone else's chapter. | 再说一遍,在别人的篇章里,草并非总更绿. |
| 156 | Yeah, maybe in their season five, they have success, but also more stress. | 是啊,也许在他们的第五季, 他们有成功,但也有更多的压力。 |
| 157 | Maybe they have a nice house, but no time to sleep. | 也许他们的房子不错 但没时间睡觉了 |
| 158 | Maybe they have a partner, but feel lonely inside. | 也许他们有搭档 但内心很孤独 |
| 159 | So instead of asking, why am I not at their chapter? | 而不是问我, 为什么我不在他们的章节? |
| 160 | You can ask, what is this chapter teaching me right now? | 你可以问,这章现在教我什么? |
| 161 | Yeah, that question is kinder and more useful. | 是的,这个问题更温和 更有用。 |
| 162 | And sometimes the current chapter is just heavy. | 而有时目前的章节只是很沉重. |
| 163 | Yeah, not exciting, not shiny, just hard. | 是啊,不激动,不闪亮,只是硬。 |
| 164 | Bills, family problems, health issues, too much work. | 账单,家庭问题,健康问题,工作太多. |
| 165 | Or quiet sadness you can't even explain. | 或者静静的悲伤 你甚至不能解释。 |
| 166 | In those seasons, the goal is not to win. | 在这些赛季中,目标不是获胜. |
| 167 | Right. | 对 |
| 168 | The goal is simply to keep your head above water. | 目标只是把头放在水上 |
| 169 | Keep your head above water, just not drown. | 把你的头放在水上, 只是不淹死。 |
| 170 | Yeah, get through the day, eat something, answer one important email, take a shower. | 是啊,度过一天,吃点东西, 回答一个重要的电子邮件, 洗澡。 |
| 171 | And we often hear the phrase, pull yourself together. | 我们经常听到这句话 振作起来 |
| 172 | Yeah. | 对 |
| 173 | It can sound like stop feeling, be perfect, be strong right now. | 听起来像是停止感觉 完美 坚强 |
| 174 | And that's so much pressure. | 压力太大了 |
| 175 | Instead, maybe we say, OK, I'm having a hard time. | 相反,也许我们说,好吧, 我有一个困难的时间。 |
| 176 | I don't need to be perfect. | 我不需要完美无缺 |
| 177 | I just need to take one small step today. | 我今天只需要迈出一小步 |
| 178 | Yes, one small step is still movement. | 是的,一小步还是移动。 |
| 179 | And in heavy times, movement is victory. | 而在沉重的时期,运动就是胜利. |
| 180 | Survival is success. | 生存是成功的。 |
| 181 | And here's a secret that gives me peace. | 有个秘密让我安心 |
| 182 | Life doesn't stay the same. | 人生不不变. |
| 183 | Yeah, even when it feels like it will never change. | 是啊,即使感觉它永远不会改变。 |
| 184 | Right, change is inevitable. | 对,改变是不可避免的。 |
| 185 | Inevitable. | 难免. |
| 186 | It will happen anyway. | 反正会发生的 |
| 187 | See, seasons don't ask for your permission. | 你看,季节不要求你的许可。 |
| 188 | Winter doesn't send an email. | 冬天不发邮件。 |
| 189 | Hi, is it OK if I come? | 嗨,我可以来吗? |
| 190 | No, it just arrives and later it leaves. | 不,它刚到,然后它离开。 |
| 191 | And spring comes even if winter felt very long. | 即使冬天感觉很长 春天也会来临 |
| 192 | Our lives are like that too. | 我们的生活也是这样 |
| 193 | Jobs change. | 工作变化。 |
| 194 | People move. | 人动. |
| 195 | New ideas appear. | 出现了新的想法。 |
| 196 | And we grow even when we don't notice. | 即便我们不注意,我们也会成长 |
| 197 | So a reset is not one big explosion. | 所以重置不是大爆炸 |
| 198 | Yeah, it's more like slowly changing the direction of a ship. | 对,这更像是慢慢改变船的方向 |
| 199 | One degree today, one degree tomorrow. | 今天一个学位,明天一个学位。 |
| 200 | And over time, you're in a completely new place. | 随着时间的推移,你进入了一个全新的地方。 |
| 201 | When things are hard, you can decide to work through them, not against them. | 当事情很困难的时候,你可以决定通过它们,而不是反对它们. |
| 202 | Right, work through the fear, work through the boredom, | 对,在恐惧中工作,在无聊中工作, |
| 203 | work through the sadness, little by little. | 工作通过悲伤, 一点点。 |
| 204 | You don't have to like every step, but each step is part of your new path. | 你不必喜欢每一步,但每一步都是你新路的一部分. |
| 205 | So maybe you're asking, OK, but how do I actually start over? | 所以,也许你问,OK, 但我怎么真正重新开始? |
| 206 | Yeah, what do I do on Monday? | 是的,我星期一怎么办? |
| 207 | See, we often think start over means change everything. | 我们经常认为重新开始意味着改变一切 |
| 208 | Quit the job, move to another country, new haircut, new language, new gym, all in one week. | 放弃工作,迁居别国,新发型,新语言,新健身房,一周内全部取消. |
| 209 | And then we feel tired after day one. | 然后,我们感到疲惫的第一天。 |
| 210 | Right, because it's too much. | 对,因为太多了 |
| 211 | Instead, think of micro actions. | 相反,想想微观行动。 |
| 212 | Tiny moves that are so small your fear doesn't scream. | 微小的动作 如此小的,你的恐惧不会尖叫。 |
| 213 | For example, if you want a new career, | 例如,如果你想要一个新的职业, |
| 214 | your micro action might be watch one video about that field. | 您的微小动作可能是观看一个视频 关于这个领域。 |
| 215 | Or send one message to one person who works in that area. | 或者给一个在该地区工作的人发一条信息。 |
| 216 | If you want better health, your micro action might be drink one more glass of water today. | 如果你想要更好的健康,你的微量动作可能就是今天再喝一杯水. |
| 217 | Or take a 10 minute walk after dinner. | 或者晚饭后走10分钟 |
| 218 | And of course, some days you will not do it. | 当然,有时你不会这么做的 |
| 219 | Yeah, some days you'll feel tired, sad or lazy. | 是啊,有时你会觉得 疲倦,悲伤或懒惰。 |
| 220 | And that's normal. | 这是正常的。 |
| 221 | And the important part is what you do next. | 关键在于你接下来要做什么。 |
| 222 | Right, that's where bounce back comes in. | 对,这是回弹的地方 |
| 223 | Bounce back like a ball. | 像球一样弹回来 |
| 224 | It falls, but it comes up again. | 掉下来了,但又出现了 |
| 225 | You miss one day? | 你错过了一天? |
| 226 | Okay. | 摆 |
| 227 | You start again the next day. | 你第二天再来一次 |
| 228 | You have one bad week? | 你有一个糟糕的一周? |
| 229 | Okay. | 摆 |
| 230 | You start again next week. | 你下周再来 |
| 231 | Starting over is not one big moment, it's many small bounce back moments. | 从头开始不是重要的时刻,而是许多小反弹的时刻。 |
| 232 | And every time you come back, you tell yourself, I still care about my life. | 每次你回来,你告诉自己, 我仍然关心我的生活。 |
| 233 | So if you're listening and thinking, my life doesn't fit me anymore. | 所以,如果你在听和思考, 我的生活已经不适合我了。 |
| 234 | Yeah, or I feel late, stuck or left behind. | 是啊,或者我感到迟到,卡住或留下。 |
| 235 | Then this is what we want you to remember. | 这就是我们要你记住的 |
| 236 | It's never too late to start over in a small way. | 从小开始就永远不会太晚 |
| 237 | Not too late to learn. | 学不来迟. |
| 238 | Not too late to change direction. | 还来得及改变方向 |
| 239 | Not too late to choose a kinder story for yourself. | 来不及自己选个更亲切的故事 |
| 240 | Your next move doesn't have to be big. | 你接下来的动作不必很大. |
| 241 | Yeah, it can be very, very small. | 是啊,它可以是非常,非常小。 |
| 242 | Maybe it's writing one honest sentence in your notebook tonight. | 也许它写了一个诚实的句子 在你的笔记本今晚。 |
| 243 | Maybe it's saying no to one thing that drains you. | 也许它说不 对于一件事 耗尽你。 |
| 244 | Maybe it's searching one course or messaging one old friend. | 也许它正在搜索一个课程 或者给一个老朋友发信息 |
| 245 | And here's the powerful part. | 这是强大的部分。 |
| 246 | The ball is in your court. | 球在你的宫廷里 |
| 247 | In your court, meaning it's your turn now. | 在你的宫廷里,意味着现在轮到你了 |
| 248 | You get to decide the next step. | 你可以决定下一步 |
| 249 | Right. | 对 |
| 250 | Not your parents, not your friends, not social media, you. | 不是你的父母,不是你的朋友,也不是社交媒体,你。 |
| 251 | And it's okay if the step is small. | 如果台阶很小也没关系 |
| 252 | It still counts. | 还算数 |
| 253 | So what is one tiny step you can take this week to start over, even just 1%? | 那么,你这个星期能采取什么小步骤重新开始,甚至只有1%? |
| 254 | Yeah, think of it. | 对,想想看 |
| 255 | Write it down. | 写下来 |
| 256 | Maybe share it in the comments. | 也许在评论中分享。 |
| 257 | And when you do, | 当你这样做, |
| 258 | We'll be here cheering for you. | 我们会在这里为你欢呼 |
| 259 | With snacks. | 以点心. |
| 260 | Always with snacks. | 总是吃点心 |
| 261 | Okay, before we close, let's take a slow word tour together. | 好吧,在我们关闭之前, 让我们一起慢的文字巡演。 |
| 262 | Yeah, just relax and listen. | 是啊,只是放松和倾听。 |
| 263 | You don't have to remember everything. | 你不必什么都记得 |
| 264 | Just let the words touch your ears. | 让这些话触动你的耳朵 |
| 265 | So the first phrase is catch up. | 所以第一句话是赶时间。 |
| 266 | Catch up means to reach the same level as someone or something after you were behind. | 追赶意味着要达到你落后之后的某个人或什么的同一水平. |
| 267 | For example, | 举例来说, |
| 268 | I took a long break from English, so now I have to catch up with my practice. | 我从英语学了很长时间,所以现在我必须赶上我的练习. |
| 269 | Or she felt pressure to catch up with her friends who already had big careers. | 或者她感到压力 追赶她的朋友 谁已经有大职业生涯。 |
| 270 | Next word is stagnant. | 下一个词是停滞的。 |
| 271 | Stagnant describes something that is not moving, not changing, and maybe slowly getting worse. | Stagnant描述了一些不动,不变化,可能慢慢恶化的东西. |
| 272 | For example, | 举例来说, |
| 273 | My routine felt stagnant. | 我的常规感觉停滞。 |
| 274 | Every day was the same and I felt empty. | 每天都一样,我感觉空虚 |
| 275 | Or if your progress is stagnant, it doesn't mean you're broken. | 或者如果你的进步停滞不前, 这并不意味着你被打破了。 |
| 276 | It just means you need a small change. | 这只是表示你需要一点改变。 |
| 277 | The next word is misaligned. | 下句错联. |
| 278 | Misaligned means two things do not match or fit well together. | 错位意味着两件事情不匹配或合不上. |
| 279 | They are not in the same line. | 他们不是在同一行。 |
| 280 | For example, | 举例来说, |
| 281 | My old dream of being a lawyer was misaligned with my real personality. | 我做律师的旧梦 与我真正的人格不符 |
| 282 | Or if your job and your values are misaligned, you will feel tired and confused. | 或者,如果你的工作和价值观错位,你会感到疲惫和困惑. |
| 283 | Now an idiom. | 现在一个平庸。 |
| 284 | The grass isn't always greener. | 草不常绿. |
| 285 | This means other people's lives only look better, | 这意味着其他人的生活只有看起来更好, |
| 286 | but maybe they have problems too. | 但也许他们也有问题 |
| 287 | For example, | 举例来说, |
| 288 | On Instagram, everyone looks happy, but the grass isn't always greener. | 在Instagram上,每个人都看起来很快乐,但草并非总更绿. |
| 289 | We don't see their struggles. | 我们没有看到他们的斗争。 |
| 290 | Or he wanted his friend's life, | 或者他想要他朋友的命, |
| 291 | but then he realized the grass isn't always greener on the other side. | 但后来他意识到草地在另一边并不总是更绿色. |
| 292 | Last phrase. | 最后一句话。 |
| 293 | Keep your head above water. | 把头放在水上 |
| 294 | This means to just manage, to survive when life is difficult. | 这意味着在生活困难的时候 才能生存下去 |
| 295 | Not perfect, just okay. | 不完美,只是没事。 |
| 296 | For example, | 举例来说, |
| 297 | Work is so busy right now, I'm just trying to keep my head above water. | 工作现在忙得要命 我只是想把头放在水面上 |
| 298 | Or in some seasons, your goal is only to keep your head above water, and that is enough. | 或者在某些季节里,你的目标只是 保持你的头在水之上,这就足够了。 |
| 299 | The next phrase is pull yourself together. | 下一个短语是振作起来。 |
| 300 | People use this when they want someone to stop crying or being emotional and act normal again. | 人们在希望有人停止哭泣或情绪化,再次表现正常时使用这个. |
| 301 | For example, | 举例来说, |
| 302 | He told me to pull myself together, | 他让我振作起来 |
| 303 | but I actually needed a minute to feel my emotions. | 但我真的需要一分钟来感受我的情绪 |
| 304 | Or instead of saying pull yourself together, we can say take your time. | 或者不要说振作起来 我们可以说慢慢来 |
| 305 | One small step is enough today. | 一小步就足够了 |
| 306 | Next word. | 下一个字。 |
| 307 | Inevitable. | 难免. |
| 308 | Inevitable means something will definitely happen. | 不可避免意味着一定会发生什么 |
| 309 | It cannot be stopped. | 它无法停止。 |
| 310 | For example, | 举例来说, |
| 311 | Change is inevitable. | 变化是不可避免的。 |
| 312 | Life will not stay the same forever. | 生命不会永远不变 |
| 313 | Or it's inevitable that we grow and learn, even when we feel stuck. | 或者,我们不可避免地会成长和学习,即使我们感到卡住了。 |
| 314 | Next phrasal verb. | 下一个词组动词. |
| 315 | Work through. | 工作通过。 |
| 316 | Work through means to slowly deal with a problem or feeling, | 努力通过手段 慢慢处理一个问题或感觉, |
| 317 | step by step, until it becomes lighter. | 一步一步,直到它变得轻。 |
| 318 | For example, | 举例来说, |
| 319 | I needed time to work through my fear before I changed careers. | 我需要时间来克服我的恐惧 在我改变事业之前 |
| 320 | Or talking to a friend helped her work through her sadness. | 或与朋友交谈 帮助她的工作 通过她的悲伤。 |
| 321 | Next we have bounce back. | 接下来我们反弹回来。 |
| 322 | Bounce back means to recover after something difficult, | 跳回去意味着在困难之后恢复过来 |
| 323 | to come back again after you fall. | 在你跌倒后再来 |
| 324 | For example, | 举例来说, |
| 325 | He failed the exam, but he bounced back and passed it the next time. | 他的考试失败了,但是他反弹了,并在下一次通过了考试. |
| 326 | Or you can bounce back after a bad year. | 或者你可以回弹 在一个糟糕的一年。 |
| 327 | Small steps help you return to yourself. | 小步帮助你回到自己。 |
| 328 | And the last phrase is | 最后一句话是 |
| 329 | The ball is in your court. | 球在你的宫廷里 |
| 330 | This means now it's your turn to decide or take action. | 这意味着现在轮到你决定或采取行动。 |
| 331 | It's your move. | 该你了 |
| 332 | For example, | 举例来说, |
| 333 | We gave you the information, now the ball is in your court. | 我们给了你情报 现在球在你的庭上 |
| 334 | Or maybe you can't control the past, but today the ball is in your court to take one small step. | 或许你无法控制过去 但今天的球在你的球场上 迈出一小步 |
| 335 | So that was our little word tour. | 这就是我们小的文字之旅。 |
| 336 | Just a calm walk with some new words. | 只是一个平静的散步 有一些新词。 |
| 337 | Yeah, and remember you don't need to learn everything in one day. | 是啊,记住你不需要 在一天内学习一切。 |
| 338 | You can always come back. | 你总能回来的 |
| 339 | Listen again, pause, repeat. | 再说一遍,暂停,重复一遍 |
| 340 | Maybe choose one word or phrase that really touched you and use it in a sentence about your life today. | 也许选择一个真正触动你的词或短语,用在一段关于你今天生活的句子中. |
| 341 | For example, you can write in the comments, | 例如,你可以在评论中写, |
| 342 | I'm trying to bounce back from. | 我试图从回弹。 |
| 343 | Or right now I'm just trying to keep my head above water. | 或者现在我只是想把头放在水上 |
| 344 | And if you write something like that, we'll see it and we'll be quietly cheering for you. | 如果你写这样的东西,我们会看到它 我们会静静地为你欢呼。 |
| 345 | Yeah, because even one small honest sentence is a real start over. | 是啊,因为即使一个小的诚实句子 是一个真正的重新开始。 |
| 346 | So I guess that's our reminder for today. | 我想这就是我们今天的提醒 |
| 347 | It's never too late to start over. | 重来从不晚. |
| 348 | Not with work, not with love, not with yourself. | 不与工作,不与爱,不与己. |
| 349 | Yeah, even one tiny step counts. | 是啊,甚至一个小步骤都算数。 |
| 350 | One message, one walk, one new thought. | 一个信息,一个步行,一个新的想法。 |
| 351 | That's already a fresh start. | 这已经是一个新的开始。 |
| 352 | If you like, tell us in the comments. | 如果你愿意,请在评论中告诉我们。 |
| 353 | My small start over step is, and write your one thing. | 我一步一步的开始 就是写你的东西 |
| 354 | And if this helped you feel a little less late, you can like, subscribe, and come back next time. | 如果这能让你觉得迟到一点, 你可以喜欢,订阅,下次再来。 |
| 355 | Take care of yourself. | 发菩提心. |
| 356 | And remember, you're not behind. | 记住,你没有落后。 |
| 357 | You're just in your chapter. | 你只是在你的章节。 |
| 358 | Right. | 对 |
| 359 | This is Anna. | 这是安娜。 |
| 360 | And this is Jake. | 这是杰克。 |
| 361 | 而且你一直在听英国的Leap Podcast。 | |
| 362 | Bye. | 再见。 |
| 363 | Click on the next video or explore the additional videos we've thoughtfully selected for you. | 点击下段视频 或探索我们为你精心挑选的更多视频 |
该视频共有字幕 363 条。解锁更多字幕为会员功能，请移动到 价格
P4 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p04 20260123-English Podcast for Easy English Conversation _ Talking About Health in (P4)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p04 20260123-English Podcast for Easy English Conversation _ Talking About Health in (P4)
发布于 2026-04-02 · 时长 29:35字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:05 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 0:11 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 0:14 | I'm Anna. | 我叫安娜,你好吗? |
| 0:15 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:16 | Maybe your day has been loud and busy, but right now, it's just you, your headphones, | 可能你的日子很吵很忙 但是现在 只有你 耳机 |
| 0:21 | and our voices. | 还有我们的声音 |
| 0:23 | However, you're listening, we're really glad you chose to spend this small piece of | 不过,你听着,我们很高兴你选择花这一小块 |
| 0:27 | time on yourself. | 时间在你自己。 |
| 0:29 | Okay, before we start, how are you today, Jake? | 好吧,在我们开始之前, 你今天怎么样,杰克? |
| 0:32 | Not the podcast answer, the real answer. | 不是播客的答案 是真实的答案 |
展开字幕全文（576 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 2 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | Maybe your day has been loud and busy, but right now, it's just you, your headphones, | 可能你的日子很吵很忙 但是现在 只有你 耳机 |
| 6 | and our voices. | 还有我们的声音 |
| 7 | However, you're listening, we're really glad you chose to spend this small piece of | 不过,你听着,我们很高兴你选择花这一小块 |
| 8 | time on yourself. | 时间在你自己。 |
| 9 | Okay, before we start, how are you today, Jake? | 好吧,在我们开始之前, 你今天怎么样,杰克? |
| 10 | Not the podcast answer, the real answer. | 不是播客的答案 是真实的答案 |
| 11 | Ah, the real answer. | 啊,真实的答案。 |
| 12 | Hmm, I think I'm a good mix of grateful and tired. | 嗯,我想我是一个很好的混合 感激和疲倦。 |
| 13 | Grateful because I love doing this. | 感恩是因为我喜欢这样做 |
| 14 | Tired because my week has been a little bit too full. | 累了,因为我的一周有点太饱了。 |
| 15 | Too many things in your schedule? | 计划里有太多东西了? |
| 16 | Yeah, work, calls, messages. | 是啊,工作,电话,信息。 |
| 17 | And somehow I still feel like I didn't do enough. | 不知何故我还是觉得自己做得不够 |
| 18 | My body is like, please slow down. | 我的身体就像,请慢下来。 |
| 19 | And my brain is like, no, keep going. | 我的大脑就像,不,继续前进。 |
| 20 | Hmm, that feeling is so familiar. | 那种感觉很熟悉 |
| 21 | It's like your body and your mind are not on the same team. | 这就像你的身体和你的头脑 不在同一团队。 |
| 22 | Exactly. | 没错 |
| 23 | And you, how are you doing today, really? | 你呢,你今天好吗,真的? |
| 24 | Honestly, I feel a bit heavy. | 老实说,我觉得有点重 |
| 25 | Not sad, just heavy. | 不是悲伤,只是沉重。 |
| 26 | My eyes feel tired, my shoulders feel tight, and there's this little voice saying, | 我的眼睛很疲倦,肩膀很紧 有个小声音说 |
| 27 | you should have slept earlier, Anna. | 你应该早点睡的 安娜 |
| 28 | Yeah, that should voice. | 是啊,这应该声音。 |
| 29 | It's very good at giving comments after everything is finished. | 它擅长在一切结束后发表评论. |
| 30 | True. | 没错 |
| 31 | It never comes before. | 它从来没有来过。 |
| 32 | It always comes after with a long report. | 之后总是有长篇报告 |
| 33 | Very critical report. | 非常关键的报告。 |
| 34 | And if you're listening and you feel something like this too, | 如果你在听,你也有这种感觉 |
| 35 | tired body, busy mind, a lot of should in your head, you're not alone. | 身体疲惫,头脑繁忙,头脑中应该有很多,你并不孤单. |
| 36 | We're right there with you. | 我们在那里和你在一起。 |
| 37 | And that's actually why we chose today's topic. | 这就是为什么我们选择今天的主题。 |
| 38 | Not to talk about perfect diets or gym routines, | 不谈完美的饮食 或体育常规, |
| 39 | but to talk about this quiet fight we have with our own body | 但是为了谈谈这场安静的战斗 我们和我们自己的身体 |
| 40 | and how we can make that relationship softer. | 以及我们如何让这种关系变得更加缓和。 |
| 41 | And we'll talk about it in B1 level English. | 并用B1级英语进行探讨. |
| 42 | Calm, simple sentences, no heavy medical terms, no big psychology words, | 冷静,简单的句子, 没有沉重的医学术语, 没有大的心理学词, |
| 43 | just things you can really feel and use in your own life when you wake up tired | 当你疲倦地醒来时,你可以在自己的生活中感受到和使用的东西 |
| 44 | or when you feel guilty for resting. | 或者当你感到内疚 休息。 |
| 45 | Right. | 对 |
| 46 | If you don't understand every single word, that's OK. | 如果你不明白每个词, 那没关系。 |
| 47 | Really, just relax, listen and let the ideas sit in your mind. | 真的,只是放松,听 并让想法坐在你的脑海里。 |
| 48 | You can always listen again later, maybe on a walk or before you go to sleep. | 你以后可以再听一次,也许在散步或睡觉前 |
| 49 | And near the end, we'll do a small word tour. | 而在接近尾声时,我们将进行一个小的单词巡演. |
| 50 | We'll take a few useful words from today and explain them slowly with examples | 我们从今天开始用几个有用的词 慢慢地用例子来解释 |
| 51 | so they can stay with you and you can use them in your own sentences. | 这样他们就可以和你在一起, 你可以用在自己的句子。 |
| 52 | And if you enjoy learning English like this, calm, real, a little bit personal, | 如果你喜欢学习英语 这样,冷静,真实, 有点私人, |
| 53 | don't forget to like this episode and subscribe to the English Leap podcast. | 别忘了喜欢这集 并订阅英国Leap播客。 |
| 54 | It really helps more learners find us and feel less alone | 这真的能帮助更多的学习者找到我们 并感到不那么孤独 |
| 55 | with their tired minds and tired bodies. | 他们的头脑和身体都很疲惫 |
| 56 | And later, we'd love to hear from you in the comments. | 稍后,我们想听听你的评论 |
| 57 | When you feel really, really tired in life, what do you usually do first? | 当你觉得自己很累的时候 你通常首先做什么? |
| 58 | Keep pushing, lie down, scroll on your phone or try to ignore it. | 继续推,躺下,在你的手机上滚动 或者试图忽略它。 |
| 59 | And what is one small, kind thing you wish you could do for your body? | 你想为你的身体做点什么? |
| 60 | All right. | 好吧,我们走。 |
| 61 | Take a deep breath. | 深呼吸点 |
| 62 | Let your shoulders drop just a little. | 让你的肩膀掉下来一点 |
| 63 | And let's jump in. | 让我们跳进去。 |
| 64 | So, Anna, you said something before we started recording, | 安娜 在我们开始录制前你说过 |
| 65 | and it really stayed in my mind. | 它真的留在我的脑海里。 |
| 66 | Hmm. | 是吗? |
| 67 | What did I say? | 我说了什么? |
| 68 | I say many strange things. | 我说了很多奇怪的话 |
| 69 | Yeah, that's true. | 没错 |
| 70 | But this one, you said, I don't feel ugly. | 但这个,你说, 我不觉得丑陋。 |
| 71 | I just feel tired. | 我只是觉得累了。 |
| 72 | Oh, that one. | 那个 |
| 73 | Yeah. | 对 |
| 74 | Can you tell that story slowly? | 你能慢慢讲这个故事吗? |
| 75 | I think a lot of people will feel it. | 我想很多人会感觉到的 |
| 76 | OK. | 摆 |
| 77 | So a few months ago, I had one of those mornings. | 所以几个月前,我有一个早晨。 |
| 78 | You know the type. | 你知道那种类型。 |
| 79 | Yeah, those mornings. | 对,那些早晨 |
| 80 | I slept late again. | 我又睡了很晚 睡得很晚 |
| 81 | My phone and I had a very long and very unnecessary relationship until 2 a.m. | 我和我的电话很长很不必要 直到凌晨2点 |
| 82 | The toxic relationship, right? | 有毒的关系,对不对? |
| 83 | So I woke up already late, already annoyed at myself. | 所以我已经很晚醒来, 已经很烦自己。 |
| 84 | I went to the mirror and I was ready. | 我去了镜子,我准备好了。 |
| 85 | Ready for what? | 准备什么? |
| 86 | Ready to attack myself. | 准备攻击自己 |
| 87 | You look bad. | 你看起来糟透了 |
| 88 | You look so tired. | 你看起来好累 |
| 89 | Why did you eat that last night? | 你昨晚为什么吃那个? |
| 90 | You should be more disciplined. | 你应该更有纪律 |
| 91 | Yeah, that script. | 对 那个剧本 |
| 92 | But this time, something strange happened. | 但这次发生了奇怪的事情 |
| 93 | I looked at my face and I didn't feel ugly. | 我看着我的脸,我不觉得丑陋。 |
| 94 | I just felt tired, deep tired. | 我只是觉得很累,很累 |
| 95 | Not I need coffee tired, more like my whole life is heavy tired. | 我不需要咖啡, 更像我的整个生活是沉重的疲劳。 |
| 96 | Like tired in your bones. | 犹如骨中疲倦. |
| 97 | Yeah. | 对 |
| 98 | And in my mind, the word that came was frazzled. | 在我的脑海中 传来的话很模糊 |
| 99 | Frazzled. | 虚惊. |
| 100 | Frazzled means tired and stressed and messy altogether. | 惊慌失措意味着疲惫、紧张和混乱。 |
| 101 | Like your thoughts are little pieces of hair going in every direction. | 就像你的思想是小毛发 朝每个方向走 |
| 102 | Yeah. | 对 |
| 103 | Like when you wake up and your hair is doing. | 就像你醒来的时候 你的头发正在做。 |
| 104 | Its own experiment. | 它自己的实验 |
| 105 | Exactly. | 没错 |
| 106 | My brain felt like that. | 我的大脑有这种感觉。 |
| 107 | And for a second, I stopped blaming my face. | 我不再责怪自己的脸 |
| 108 | Oh, I looked closer and I thought my body is not the problem. | 哦,我仔细看,我以为我的身体不是问题。 |
| 109 | My body is just showing me the story of how I am living. | 我的身体只是告诉我 我如何生活的故事。 |
| 110 | It felt like my body was a small friend standing in front of me saying, | 感觉我的身体就像一个小朋友站在我面前说 |
| 111 | hey, I am not OK. | 嘿,我有点不舒服。 |
| 112 | I am doing my best, but I am tired. | 我尽力了,但我累了。 |
| 113 | Can you please slow down? | 你能慢点吗? |
| 114 | Right. | 对 |
| 115 | So it wasn't an attack. | 所以这不是攻击 |
| 116 | It was a message. | 这是一个信息。 |
| 117 | Yeah, it was like a wake up call. | 是啊,就像唤醒。 |
| 118 | Hmm. | 是吗? |
| 119 | A wake up call is a moment that shakes you and says, hey, something needs to change. | 唤醒是震撼你的时刻 说,嘿,有些事情需要改变。 |
| 120 | Yeah. | 对 |
| 121 | I realized for years I was angry at the mirror, but the mirror was innocent. | 多年来我意识到自己对镜子感到愤怒,但镜子是无辜的. |
| 122 | It was just reflecting the way I treated myself. | 这反映了我对待自己的方式。 |
| 123 | That's big. | 这是巨大的。 |
| 124 | And maybe if you're listening, you've had that moment too. | 也许如果你在听, 你也有过那个时刻。 |
| 125 | You look at your face and think, I don't hate how I look. | 你看看你的脸,想, 我不讨厌我的样子。 |
| 126 | I hate how I feel. | 我恨我的感觉。 |
| 127 | And you can't even find the right words. | 你甚至找不到合适的词 |
| 128 | You just know this is not how you want to live. | 你只是知道这不是你想如何生活。 |
| 129 | If that's you, we see you. | 如果那是你,我们看到你。 |
| 130 | Really. | 真的吗? |
| 131 | And you know what makes it worse? | 你知道是什么让情况更糟吗? |
| 132 | What? | 你说什么? |
| 133 | The good girl or good boy mode. | 好女孩还是好男孩模式。 |
| 134 | Oh, that mode. | 哦,那个模式。 |
| 135 | Yeah. | 对 |
| 136 | When your body is screaming, please no more. | 当你的身体在尖叫, 请不再。 |
| 137 | But your mouth is still saying, yes, of course, no problem. | 但你的嘴还在说 当然没问题 |
| 138 | Sure. | 当然 |
| 139 | I can help. | 我可以帮你 |
| 140 | Sure. | 当然 |
| 141 | I can finish that. | 我可以完成这个。 |
| 142 | Sure. | 当然 |
| 143 | I can join that meeting. | 我可以参加那次会议。 |
| 144 | Sure. | 当然 |
| 145 | I can come to that dinner. | 我可以来吃饭。 |
| 146 | And inside your body is like a tired employee going, excuse me, boss, can we sit down? | 你身体里就像一个疲惫的员工 打扰了,老板,我们能坐下吗? |
| 147 | And the brain answers, no, we have standards. | 而大脑的答案,不,我们有标准。 |
| 148 | We do not sit. | 我们不坐。 |
| 149 | We only excel. | 我们很出色 |
| 150 | Yeah. | 对 |
| 151 | And then at night you lie down and think, why am I so tired? | 晚上你躺下想 为什么我这么累? |
| 152 | I didn't do that much. | 我没有做太多。 |
| 153 | But actually, you did a lot, not just in your schedule, but in your heart. | 但实际上,你做了很多, 不仅在你的日程上, 在你的心脏。 |
| 154 | You carried everyone. | 你背着每个人。 |
| 155 | There's this idiom, carry the weight of the world on your shoulders. | 有这么个庸俗,肩上背负着世界的重量. |
| 156 | Carry the weight of the world on your shoulders. | 把世界的重量放在肩上 |
| 157 | It means you feel like you have all the problems, all the responsibilities. | 这意味着你觉得自己有所有的问题,所有的责任。 |
| 158 | Everything is on you. | 一切都在你头上 |
| 159 | Yeah. | 对 |
| 160 | And when you live like that, little by little, you become depleted. | 当你这样生活的时候, 你就会逐渐枯竭。 |
| 161 | Depleted. | 贫乏。 |
| 162 | So not a little tired, but more like empty? | 所以不是有点累,而是更像是空的? |
| 163 | Exactly. | 没错 |
| 164 | Like your phone on 1% battery and there's no charger near you. | 就像你的手机在1%的电池上 附近没有充电器 |
| 165 | That's depleted when your energy tank is almost zero. | 当你的能量罐几乎是零时, 能量罐就会耗尽。 |
| 166 | And if you're always being the good girl or good boys saying yes to everything, | 如果你总是做一个好女孩或者好男孩 答应一切 |
| 167 | you don't even notice. | 你甚至没有注意到。 |
| 168 | You just keep adding. | 你只是继续添加。 |
| 169 | Yeah. | 对 |
| 170 | You pile on more work, more promises, more plans, even when you're already tired. | 你堆积更多的工作,更多的承诺,更多的计划, 即使你已经累了。 |
| 171 | Pile on means keep adding more and more on top, like putting extra bags on someone who is already full. | 皮尔上意味着不断在上方添加更多的东西,比如在已经满满的人身上加装额外的袋子. |
| 172 | And maybe your body has been trying to talk to you for a long time, | 也许你的身体 一直试图与你交谈 很长时间, |
| 173 | with headaches or tight shoulders or that heavy feeling in your chest when you wake up. | 头痛或肩部紧紧 或你醒来时胸中很重的感觉 |
| 174 | But we push it aside. | 但我们把它推到一边去。 |
| 175 | Push it aside. | 推开它。 |
| 176 | That means we ignore it. | 这意味着我们忽略它。 |
| 177 | We say, not now, I'm busy. | 我们说,不是现在,我很忙。 |
| 178 | Right. | 对 |
| 179 | But your body is actually your first friend. | 但你的身体实际上是你的第一个朋友。 |
| 180 | It has been with you from day one and it will be with you to the last day. | 从第一天开始,它就一直与你同在,直到最后一天。 |
| 181 | Maybe it doesn't need a stricter boss. | 也许它不需要更严格的老板。 |
| 182 | It needs a kinder friend. | 它需要一个更友好的朋友。 |
| 183 | So what do we usually do when we finally see, OK, I'm tired. | 所以当我们终于看到的时候,我们通常做什么,好吧,我累了。 |
| 184 | Something is wrong. | 有点不对劲 |
| 185 | We make the plan. | 我们做计划。 |
| 186 | Yes, big capital letters. | 是的 大写字母 |
| 187 | The plan. | 计划 |
| 188 | From Monday, new me. | 从星期一开始,新来的我。 |
| 189 | From Monday, I wake up at 5 a.m., run 10 kilometers, eat only perfect food, | 从星期一起,我早上5点醒来,跑10公里,只吃完美的食物, |
| 190 | answer every email, meditate, learn three languages and never feel tired again. | 回答每封邮件,冥想,学习三种语言,再也不感到疲倦. |
| 191 | Also, clear skin, no sugar, no snacks, no fun. | 另外,皮肤清澈,没有糖,没有零食,没有乐趣. |
| 192 | Exactly. | 没错 |
| 193 | And on paper, it looks amazing. | 纸上看起来很神奇 |
| 194 | But it's not a plan. | 但不是计划 |
| 195 | It's a fantasy. | 即是虚幻. |
| 196 | Yeah, it's like asking a tired person to suddenly become a superhero in one night. | 是啊,这就像要求一个疲劳的人 突然成为一个超级英雄在一个晚上。 |
| 197 | And then what happens? | 然后会发生什么? |
| 198 | Monday morning, real life arrives. | 星期一早上,真实生活来了。 |
| 199 | Work, kids, boss, emails, traffic, mood, hormones, bad Wi-Fi, everything. | 工作 孩子们 老板 邮件 交通 情绪 荷尔蒙 坏的Wi -Fi 一切 |
| 200 | And you oversleep or you eat something outside your perfect plan or you're too tired to exercise. | 你睡过头了 或者吃一些超出你完美计划的东西 或者你太累了无法锻炼 |
| 201 | And suddenly your brain says, ah, see, you failed. | 你的大脑突然说,啊,你看,你失败了。 |
| 202 | Same story. | 同样的故事。 |
| 203 | You will never change. | 你永远不会改变。 |
| 204 | And then you give up until the next Monday. | 然后你放弃到下周一 |
| 205 | It's like you are stuck in a loop. | 这就像你卡在一个循环。 |
| 206 | Stuck in a loop. | 困在循环中。 |
| 207 | That idiom means you are repeating the same pattern again and again, | 那表示你一再重复同样的模式, |
| 208 | like a song that never moves to the next part. | 就像一首永远不动的歌 |
| 209 | Strict plan. | 严格的计划。 |
| 210 | One small mistake. | 一个小错误。 |
| 211 | Shame. | 惭愧. |
| 212 | Give up. | 放弃吧 |
| 213 | New strict plan. | 新的严格计划。 |
| 214 | Repeat. | 复说. |
| 215 | And every time you do this, you feel a little more disappointed in yourself. | 每次你这样做的时候,你觉得自己更失望一点。 |
| 216 | Yeah, you don't just feel tired. | 是啊,你不只是觉得累了。 |
| 217 | You start to feel broken. | 你开始觉得破碎。 |
| 218 | But actually, you're not broken. | 但实际上,你并没有崩溃。 |
| 219 | The plan is broken. | 计已破. |
| 220 | Yes, the plan is too heavy. | 是的,计划太重了。 |
| 221 | It's like putting on five big winter coats and then asking, why am I so hot? | 这就像穿上五件大冬衣 然后问,为什么我这么热? |
| 222 | If you're listening and thinking, yep, that's me, please hear this. | 如果你在听和思考, 是的,这就是我,请听到这个。 |
| 223 | You don't need a bigger plan. | 你不需要一个更大的计划。 |
| 224 | You probably need a lighter one. | 你可能需要一个更轻的。 |
| 225 | Yeah, maybe this is the year you don't push harder. | 是啊,也许今年你没有更努力。 |
| 226 | You scale back a little. | 你稍微缩回一点 |
| 227 | Scale back. | 向后缩放 。 |
| 228 | That means make things smaller, easier, lighter. | 意思是让事情变小,变容易,变轻. |
| 229 | Not give up, just carry less. | 不要放弃,只是携带更少。 |
| 230 | So you can actually walk, not run yourself into the ground. | 这样你就可以走路了,而不是跑到地上。 |
| 231 | You know what really changed things for me? | 你知道真正改变我的是什么吗? |
| 232 | What? | 你说什么? |
| 233 | I realized I was treating my health like a 30-day challenge. | 我意识到我把我的健康当成30天的挑战 |
| 234 | But my body is not a challenge. | 但我的身体不是一个挑战。 |
| 235 | It's a relationship. | 这是一段关系 |
| 236 | A relationship? | 关系? |
| 237 | Think about a good friend. | 想个好朋友 |
| 238 | You don't say, OK, for 30 days, I will be nice to you. | 你不说,OK,30天, 我会对你很好。 |
| 239 | And after that, back to normal. | 之后,恢复正常。 |
| 240 | 30-day good friend challenge. | 30天的好朋友挑战。 |
| 241 | Right. | 对 |
| 242 | You show up again and again. | 尔时复出现. |
| 243 | Some days you're full of energy. | 有时候你精力充沛 |
| 244 | Some days you're quiet. | 有时候你很安静 |
| 245 | But you don't disappear just because one day was not perfect. | 但你不会因为一天不完美而消失 |
| 246 | That's what a resilient friendship is like. | 坚韧的友谊就是这样 |
| 247 | Resilient. | 坚固. |
| 248 | Resilient means it can have problems, but it doesn't break. | 耐力表示它可能会有问题,但不会断裂. |
| 249 | It can come back. | 它可以回来。 |
| 250 | And I thought, I want that kind of relationship with my body. | 我想,我想要那种关系 与我的身体。 |
| 251 | Resilient, not perfect, not dramatic, just steady and kind. | 耐力强,不完美,不戏剧性强,只是稳健善良. |
| 252 | But for many of us, our relationship with our body is very lopsided. | 但是,对我们许多人来说,我们与我们身体的关系是非常不平衡的。 |
| 253 | Lopsided. | 劳帕迪。 |
| 254 | Lopsided means not balanced. | 失态意味着不平衡。 |
| 255 | One side is too much. | 一方太过. |
| 256 | For example, all work, no rest. | 例如,所有的工作,没有休息。 |
| 257 | All criticism, no kindness. | 所有批评,无仁义. |
| 258 | Yeah. | 对 |
| 259 | We expect our body to sit, work, answer, smile, carry, and then we are surprised when it feels weak. | 我们期望我们的身体能够坐着,工作,回答,微笑,携带,然后当它感到软弱时我们感到惊讶. |
| 260 | It's like expecting your phone to work for three days with no charger. | 这就像期待你的手机工作 三天没有充电器。 |
| 261 | And when it dies, you say, wow, what a lazy phone. | 当它死去时,你说,哇,多么懒的手机。 |
| 262 | Poor phone. | 电话真差 |
| 263 | Poor body. | 身体贫乏. |
| 264 | Maybe. | 也许 |
| 265 | Health is not, how can I fix this body? | 健康不是,我怎么修复这个身体? |
| 266 | Maybe it's, how can I be more nurturing to this body? | 也许是,我怎么能 更培育这个身体? |
| 267 | Nurturing. | 抚育. |
| 268 | Nurturing means caring in a warm way, like watering a plant or hugging a child or making | 抚育是指以温暖的方式照顾,比如给植物浇水或拥抱孩子或制作 |
| 269 | soup for a sick friend. | 汤为病友. |
| 270 | And imagine if you used that same energy for yourself. | 想象一下,如果你用同样的能量为自己。 |
| 271 | Yeah. | 对 |
| 272 | If you talk to your body like a tired friend, not like a lazy employee. | 如果你像一个疲劳的朋友那样和你的身体说话,而不是像一个懒惰的员工. |
| 273 | You don't have to turn your life into a boot camp. | 你不必把自己的生活变成一个靴子营。 |
| 274 | You can turn it into something softer, but still strong. | 你可以把它变成更柔软的东西,但仍很强壮. |
| 275 | And that's what we want to do next. | 这就是我们接下来要做的事。 |
| 276 | We want to share three small, gentle habits that feel like care, not like punishment. | 我们想要分享三个小而温柔的习惯,这些习惯感觉像关心,而不是惩罚. |
| 277 | Soft rules, not prison rules. | 软规则,而不是监狱规则。 |
| 278 | Yeah, soft rules. | 是啊,软规则。 |
| 279 | So let's walk slowly through those three habits one by one. | 让我们慢慢地走过这三种习惯。 |
| 280 | Okay. | 摆 |
| 281 | Habit number one. | 哈比特一号。 |
| 282 | We call it the plate peace rule. | 我们称之为"板块和平规则". |
| 283 | Yeah, because your plate doesn't need a war. | 对 因为你的盘子不需要打仗 |
| 284 | It needs peace. | 它需要和平。 |
| 285 | Right. | 对 |
| 286 | For many years, my health plan was just attacking my plate. | 多年来,我的健康计划 只是攻击我的盘子。 |
| 287 | No bread, no rice, no sugar, no fun. | 没有面包 没有米 没有糖 没有乐趣 |
| 288 | No joy, just lettuce. | 没有快乐,只是生菜。 |
| 289 | Yes. | 对 |
| 290 | And of course I could do it for maybe two days. | 当然我可以做两天 |
| 291 | And then pizza. | 然后是披萨。 |
| 292 | Yeah. | 对 |
| 293 | And then pizza and then guilt. | 然后是披萨 然后是内疚 |
| 294 | And then I am the worst. | 然则我最恶. |
| 295 | So what's different with plate peace? | 板和平有什么不同吗? |
| 296 | With plate peace, we don't start by removing. | 有了板子和平,我们不从移除开始。 |
| 297 | We start by adding one good thing, just one. | 我们首先要添加一件好事,只是一件 |
| 298 | Add. | 页:1 |
| 299 | Don't attack. | 不要攻击。 |
| 300 | For example, you have your normal lunch, your normal dinner, | 比如,你吃正常的午餐, 正常的晚餐, |
| 301 | and you add a handful of salad or some vegetables or some protein or simply a glass of water. | 加入一点沙拉或蔬菜或蛋白质 或只是一杯水 |
| 302 | So the question is not, what can I cut? | 所以问题不是 我能剪什么? |
| 303 | The question is, what small thing can I add that future me will be happy about? | 问题是,我能补充的是什么小事 未来我会很高兴吗? |
| 304 | Yeah. | 对 |
| 305 | Future Anna loves when I add something green or something real, not from a packet. | 未来安娜喜欢我加入绿色的东西 或真实的东西,不是从包。 |
| 306 | Yeah. | 对 |
| 307 | Future Jake is very grateful when present Jake doesn't eat chips for dinner. | 未来杰克非常感激 当现在的杰克 不吃薯片吃饭。 |
| 308 | And this way it becomes more sustainable. | 这样它就更可持续了。 |
| 309 | Sustainable. | 可持续。 |
| 310 | Sustainable means you can continue it for a long time. | 可持续意味着你可以持续很长时间。 |
| 311 | It doesn't feel crazy or extreme. | 不觉狂或极. |
| 312 | It feels normal. | 感觉很正常 |
| 313 | And that's the goal. | 这就是目标 |
| 314 | Not a perfect week, but a gentler life. | 不是完美的一周 而是更温柔的生活 |
| 315 | So maybe tonight you don't change everything. | 所以也许今晚你不会改变一切 |
| 316 | You just ask, what is one small kind thing I can add to this plate? | 你只是问,什么是小种类的东西 我可以添加在这个盘子? |
| 317 | That's it. | 就这样 |
| 318 | That's plate peace. | 这是板和平。 |
| 319 | Habit number two is very simple. | 哈比特二号非常简单. |
| 320 | We call it the water plus walk rule. | 我们称之为水加步行规则。 |
| 321 | It already sounds friendly. | 听起来已经很友好了 |
| 322 | Yeah. | 对 |
| 323 | It's like a tiny spell. | 如微细咒. |
| 324 | First, drink one glass of water, then walk for eight to ten minutes. | 先喝一杯水,然后步行8到10分钟. |
| 325 | That's it? | 就这样? |
| 326 | That's it. | 就这样 |
| 327 | No one hour in the gym, no 10,000 steps or you were a failure, just water and walk. | 在健身房一个小时,一万步, 否则你是一个失败,只是水和步行。 |
| 328 | I love that. | 我喜欢 |
| 329 | You can walk in your house, in your hallway, in front of your building, | 你可以走进你的房子, 在你的走廊, 在你的建筑前, |
| 330 | or maybe just around your office parking. | 或者在你办公室的停车场附近 |
| 331 | Yeah. | 对 |
| 332 | The office parking walk of peace. | 办公室的停车步行和平。 |
| 333 | And the interesting thing is it doesn't only help your body. | 有趣的是 它不仅帮助你的身体。 |
| 334 | It also helps your mind when it feels messy. | 感觉很乱时也会帮助你 |
| 335 | Yeah. | 对 |
| 336 | When I feel overloaded. | 当我觉得超负荷时 |
| 337 | Overloaded. | 过载. |
| 338 | Overloaded means there is too much in your head, too many tasks, too many thoughts. | 超负荷意味着你的脑子里太多,任务太多,想法太多. |
| 339 | Like your brain has 27 tabs open. | 就像你的大脑有27个标签 |
| 340 | Yes. | 对 |
| 341 | All playing music at the same time. | 都同时演奏音乐. |
| 342 | Exactly. | 没错 |
| 343 | When I feel like that, a small walk is very soothing for me. | 当我感觉这样的时候,一小段散步对我非常舒缓. |
| 344 | Soothing? | 舒缓? |
| 345 | Soothing means calming in a soft way, like gentle music, a warm bath, or someone saying, | 舒舒是指以温柔的方式平静下来,如温柔的音乐,温暖的浴室,或者有人说, |
| 346 | it's okay, I'm here. | 没关系,我在这里。 |
| 347 | I think many listeners need soothing, not more go, go, go energy. | 我认为许多听众需要安慰,而不是更多的去,去,去能量。 |
| 348 | Yeah. | 对 |
| 349 | So here's how you can try it. | 所以你可以试试看 |
| 350 | After a meal or after a long work block, | 经过一顿饭 或经过漫长的工作障碍, |
| 351 | tell yourself, okay, water plus walk, one glass, 10 minutes. | 告诉自己 水加步行 一杯 十分钟 |
| 352 | You don't need expensive clothes or a perfect route. | 你不需要昂贵的衣服或完美的路线 |
| 353 | You can walk slowly. | 你走得慢点 |
| 354 | You can even listen to us while you walk. | 你走路的时候甚至可以听我们的 |
| 355 | Yeah. | 对 |
| 356 | We can be your walking friends. | 我们可以做你行走的朋友。 |
| 357 | And step by step, your body starts to feel less like a machine | 一步一步地,你的身体开始感觉不像机器 |
| 358 | and more like a friend you spend time with. | 更像是和你共度时光的朋友 |
| 359 | Not to punish it, but to help it feel alive again. | 不是要惩罚它,而是要帮助它恢复活力. |
| 360 | Habit number three. | 哈比特三号。 |
| 361 | This one is very tender for me. | 这对我很温柔 |
| 362 | We call it the sleep respect rule. | 我们称之为睡眠尊重规则。 |
| 363 | Yeah, we really need this one. | 是的,我们真的需要这个。 |
| 364 | Because sleep is not just nice. | 因为睡眠不只是好。 |
| 365 | It's the time when your body repairs you, | 现在是你修身的时候 |
| 366 | like a secret night team doing quiet work. | 就像秘密的夜间团队 做安静的工作。 |
| 367 | The night repair team. | 夜修队. |
| 368 | Right. | 对 |
| 369 | But we often treat sleep like it's extra, like it's a bonus if we have time. | 但我们经常把睡眠当成额外睡眠,比如说,如果我们有时间,这是奖金. |
| 370 | Yeah. | 对 |
| 371 | We act like sleep is a gift, not a basic need. | 我们的行为就像睡眠是一种天赋,而不是最基本的需要。 |
| 372 | So our rule is small, very small. | 所以我们的规矩很小,非常小。 |
| 373 | Put your phone away 15 minutes earlier than usual. | 比平常早15分钟把手机放下 |
| 374 | Just 15 minutes. | 就15分钟 |
| 375 | Not one hour, not a perfect night routine from some influencer, just 15 minutes. | 不到一个小时 就15分钟 某个影响者的夜行 |
| 376 | And in that 15 minutes, you can do something that helps you feel more anchored. | 在这15分钟里,你可以做一些 有助于你感觉更固定的东西。 |
| 377 | Anchored. | 安卧. |
| 378 | Anchored means feeling steady and safe, like a boat that doesn't move away | 焦虑意味着感觉稳定而安全,就像一条不动的船 |
| 379 | because there is an anchor holding it. | 因为有一个锚 持有它。 |
| 380 | Yeah. | 对 |
| 381 | For me, being anchored before sleep is washing my face slowly, | 对我来说,在睡觉前被固定 正在慢慢洗脸, |
| 382 | maybe putting cream and breathing like 10 deep breaths. | 也许把奶油和呼吸 像10深呼吸。 |
| 383 | For me, it's my grandpa mode. | 对我来说,这是我的爷爷模式。 |
| 384 | Grandpa mode? | 爷爷模式? |
| 385 | Yeah. | 对 |
| 386 | Soft t-shirt, dim light, maybe a simple book, no drama, no late night news. | 柔软的T恤,淡淡的灯光,也许一本简单的书,没有戏剧,没有深夜新闻. |
| 387 | I love that. | 我喜欢 |
| 388 | And when I don't do this, my day just drags on. | 如果我不这样做,我的一天只是拖。 |
| 389 | Drags on. | 拖动 |
| 390 | Drags on means something continues for too long and feels slow and heavy. | 拖拉意味着有些东西会持续太久 感觉很慢很重 |
| 391 | Yeah. | 对 |
| 392 | Your day doesn't end. | 汝今不灭. |
| 393 | It just stretches into the night with TikTok and emails. | 它只是与TikTok和电子邮件延伸到夜晚。 |
| 394 | So if you're listening, maybe tonight you can try this. | 所以,如果你在听, 也许今晚你可以试试这个。 |
| 395 | Choose a time and 15 minutes before that time, your phone goes away. | 选择时间15分钟之前,你的手机就会消失。 |
| 396 | Another room, another side of the room, whatever. | 另一间房,另一间房,随便 |
| 397 | Then just ask yourself, how can I be a little kind to my body before I sleep? | 那就问问你自己 我睡前怎么对身体好一点? |
| 398 | Stretch, breathe, soft music, quiet prayer, anything. | 伸展,呼吸,柔软的音乐, 安静的祈祷,任何东西。 |
| 399 | That's the sleep respect rule. | 这是睡眠尊重的规则。 |
| 400 | Not sleep perfectly, just show respect. | 睡不着就尊重点 |
| 401 | Now, we need to talk about something a little heavier. | 现在,我们需要谈谈一些更重的东西。 |
| 402 | Yeah. | 对 |
| 403 | The guilt part. | 内疚的部分。 |
| 404 | There were so many nights when I lay in bed, completely tired, and my mind was still talking. | 我躺在床上 完全疲惫 脑子还在说话 |
| 405 | You didn't do enough today. | 你今天做得还不够 |
| 406 | You were lazy. | 你当时很懒 |
| 407 | You don't deserve rest. | 你不应该休息。 |
| 408 | I know that feeling. | 我知道这种感觉。 |
| 409 | My body was almost at breaking point. | 我的身体快崩溃了 |
| 410 | Breaking point. | 断点. |
| 411 | That means you are very, very close to not being able to continue. | 这意味着你非常,非常接近 无法继续。 |
| 412 | Like a thin line that is almost breaking. | 就像一条几乎断裂的细线 |
| 413 | Yeah. | 对 |
| 414 | And instead of giving yourself a hug at that moment, you give yourself a report card. | 而不是给你自己一个拥抱 在那一刻,你给自己一个成绩单。 |
| 415 | Yes. | 对 |
| 416 | A bad one. | 一个坏的。 |
| 417 | But here is something we really want you to remember from this episode. | 但这是我们想要你记住的 |
| 418 | Rest is not a reward. | 休息不是奖励 |
| 419 | Rest is a need. | 休息是一个需要。 |
| 420 | Rest is not a reward. | 休息不是奖励 |
| 421 | Rest is a need. | 休息是一个需要。 |
| 422 | You don't have to finish all tasks to deserve to sit down. | 你不必完成所有的任务才有资格坐下 |
| 423 | You don't have to be perfect today to deserve sleep. | 你不必是完美的今天 值得睡觉。 |
| 424 | You are not lazy for needing rest. | 你不懒 需要休息。 |
| 425 | You are alive. | 你还活着。 |
| 426 | And sometimes you need to cut yourself some slack. | 有时候你需要放松一下 |
| 427 | Cut yourself some slack. | 放松点 |
| 428 | That idiom means stop being so hard on yourself. | 意思是别对自己这么苛刻了 |
| 429 | Be a little more forgiving. | 再多一点原谅 |
| 430 | Talk to yourself the way you would talk to a friend. | 和朋友说话的方式 |
| 431 | You would never say to your friend, you don't deserve to rest. | 你永远不会对你的朋友说, 你不值得休息。 |
| 432 | Right. | 对 |
| 433 | You would say, hey, you look tired. | 你会说,嘿, 你看起来很累。 |
| 434 | Go lie down. | 去躺下来。 |
| 435 | I'm proud of you. | 我为你骄傲 |
| 436 | And maybe you need to hear that today. | 或许你今天需要听听这个 |
| 437 | So let us say it softly for you. | 让我们轻轻地说给你听 |
| 438 | You did enough. | 你做够了。 |
| 439 | You can rest. | 你可以休息一会儿了 |
| 440 | You're allowed to be tired. | 你被允许累了。 |
| 441 | Yeah. | 对 |
| 442 | You're allowed to be human. | 你被允许成为人类。 |
| 443 | Okay. | 摆 |
| 444 | Before we go to our little word tour, we want to end this part with one small promise. | 在开始我们小的文字巡演之前,我们想以一个小小的承诺结束这部分. |
| 445 | Not a big challenge. | 没什么大不了的 |
| 446 | Just a small, soft promise. | 只是一个小的,软的承诺。 |
| 447 | If you can, say this with us. | 如果你可以,跟我们说这个。 |
| 448 | Today, I will do one kind thing for my body. | 今天,我要为我的身体做一件事。 |
| 449 | That one kind thing can be very small. | 那种东西可能很小 |
| 450 | A glass of water. | 一杯水 来 |
| 451 | A 10-minute walk. | 10分钟步行。 |
| 452 | Leaving your phone a little earlier. | 把你的电话留早一点。 |
| 453 | Eating a simple, real meal instead of just snacks. | 吃一个简单的,真正的饭 而不是简单的小吃。 |
| 454 | Or even lying down for 10 minutes without feeling guilty. | 或甚至躺下10分钟而不感到内疚. |
| 455 | And if tomorrow you forget or you eat junk or you scroll late again. | 如果明天你忘了,或者吃垃圾 或者你又拖拖拉拉。 |
| 456 | You don't need a new punishment. | 你不需要新的惩罚 |
| 457 | Yeah. | 对 |
| 458 | You just need another small promise. | 你只需要一个小小的承诺 |
| 459 | You don't need a perfect body. | 你不需要一个完美的身体。 |
| 460 | You need a life that feels good. | 你需要一个感觉良好的生活。 |
| 461 | And a relationship with your body that feels softer. | 和身体的关系更柔软 |
| 462 | All right. | 好吧,我们走。 |
| 463 | Let's take a small word tour before we finish. | 完事前先做个小字巡演. |
| 464 | Just a few important words from today. | 仅仅是今天的几个重要词。 |
| 465 | Yeah. | 对 |
| 466 | Walk with us through these words. | 和我们一起通过这些话。 |
| 467 | You don't have to remember everything perfectly. | 你不必完全记得一切 |
| 468 | Just feel them. | 感觉一下 |
| 469 | So the first word is frazzled. | 故初语佛剎. |
| 470 | Yeah. | 对 |
| 471 | Frazzled means you feel very tired, very stressed, and your mind is a bit messy. | 惊慌失措意味着你感到非常疲惫,压力很大,你的思想有点乱. |
| 472 | It's like your thoughts are sticking out in every direction, like crazy morning hair. | 就像你的思想 坚持在每一个方向, 像疯狂的晨发。 |
| 473 | For example, after a long day of meetings and messages, I felt completely frazzled. | 例如,经过一整天的会议和信息之后,我感到完全疲惫不堪。 |
| 474 | Or when I don't sleep well, my brain feels frazzled and I can't think clearly. | 或者当我睡不好时,我的大脑会发抖,无法清晰地思考. |
| 475 | Next word, depleted. | 下一个词,耗尽。 |
| 476 | Depleted means your energy is empty. | 消耗意味着你的能量是空的。 |
| 477 | Your battery is not 20% or 10%. | 你的电池不是20%或10%。 |
| 478 | It's almost zero. | 它几乎是零。 |
| 479 | There is nothing left to give. | 没有什么可以给。 |
| 480 | For example, by Friday evening, my energy was depleted and I just wanted to lie down. | 例如,在星期五晚上,我的能量已经耗尽,我只想躺下。 |
| 481 | Or if you never rest, your body becomes depleted and even small tasks feel very heavy. | 或者如果你永远不休息,你的身体就会耗尽,甚至小任务也感觉非常沉重. |
| 482 | Another word is nurturing. | 另一个词是培育。 |
| 483 | Yeah. | 对 |
| 484 | Nurturing describes a warm, gentle kind of care that helps someone grow. | 抚育描述一种温暖,温柔的照顾,帮助一个人成长. |
| 485 | Like watering a plant, making soup for a sick friend, or talking kindly to a child. | 比如给植物浇水,给生病的朋友做汤,或者对孩子说友好的话. |
| 486 | For example, I want to have a more nurturing relationship with my body | 比如说,我想和身体有更亲近的关系 |
| 487 | instead of always criticizing it. | 而不是总是批评它。 |
| 488 | Or a nurturing teacher makes students feel safe and confident, not scared. | 或培养老师使学生感到安全和自信,而不是害怕. |
| 489 | The next word is lopsided. | 下句为偏. |
| 490 | Yeah. | 对 |
| 491 | Lopsided means not balanced. | 失态意味着不平衡。 |
| 492 | One side is too big and the other side is too small. | 一方太过,一方太小. |
| 493 | Like a seesaw in the park where one person is very heavy and the other person is very light. | 就像公园里的锯子 一个人很重,另一个人很轻 |
| 494 | For example, my life felt lopsided. | 比如说,我的人生很不平衡 |
| 495 | I was working all the time and never resting. | 我一直都在工作 从来不休息 |
| 496 | Or if you only give to others and never take care of yourself, | 或者,如果你只给别人 和从来没有照顾自己, |
| 497 | your life becomes lopsided. | 你的人生变得一团糟 |
| 498 | Another word we used is anchored. | 我们用的另一个词是固定的。 |
| 499 | Anchored means steady and safe, like a boat that doesn't move away because it has an anchor in | Anchored的意思是稳定而安全 就像一艘不会离开的船 因为船有锚 |
| 500 | the ground. | 在地面上。 |
| 501 | You feel stable, not lost. | 你感觉稳定,而不是迷路 |
| 502 | For example, a small night routine makes me feel anchored before I sleep. | 比方说,一个小的夜晚常规 让我感觉在睡觉前被锚定。 |
| 503 | Or when I write my plan for the day, I feel more anchored and less confused. | 或者当我写我一天的计划时,我觉得 更固执和不那么困惑。 |
| 504 | Another word is autopilot. | 另一个词是自动驾驶。 |
| 505 | Autopilot is when you do things without really thinking, just by habit, | 自动驾驶员是当你做事情 没有真正思考, 只是习惯, |
| 506 | like a plane that flies by itself. | 就像飞机自己飞一样 |
| 507 | You are moving but not really choosing. | 你在动,但没真正选择 |
| 508 | For example, I was saying yes to everything on autopilot and didn't notice how tired I was. | 例如,我对自动驾驶仪上的一切都答应了,却没注意到我有多累. |
| 509 | Or sometimes we eat on autopilot, not because we are hungry but because we feel stressed. | 或者有时我们吃自动驾驶, 不是因为我们饿了,而是因为我们感到压力。 |
| 510 | Now an idiom, carry the weight of the world on your shoulders. | 举起世界的重担 |
| 511 | This means you feel like you have all the problems and all the responsibility, | 这意味着你觉得你有所有的问题 和所有的责任, |
| 512 | like everything is your job. | 就像一切都是你的工作一样 |
| 513 | For example, she felt like she was carrying the weight of the world on her shoulders, | 例如,她觉得自己肩上举着世界的重物, |
| 514 | work, family, money, everything. | 工作、家庭、金钱、一切 |
| 515 | Or you don't have to carry the weight of the world on your shoulders, | 或者你不必背负世界的重担 |
| 516 | it's okay to ask for help. | 请求帮助没关系。 |
| 517 | Another idiom is run yourself into the ground. | 另一个典型的是你自己掉进地里 |
| 518 | Run yourself into the ground means you push yourself so hard that you become extremely tired | 自己跑到地上 意味着你把自己推得那么用力 让你变得非常疲惫 |
| 519 | or even sick. | 乃至诸病. |
| 520 | You keep going until your body can't do it anymore. | 你一直走直到你的身体 不能再做到这一点。 |
| 521 | For example, he ran himself into the ground by working late every night for months. | 例如,他每天深夜工作数月,就跑到地上。 |
| 522 | Or if you never rest, you will run yourself into the ground and your body will stop you. | 或者,如果你不休息, 你会跑到地上,你的身体会阻止你。 |
| 523 | The next phrase is stuck in a loop. | 下一个短语卡在一个循环。 |
| 524 | Just stuck in a loop means you repeat the same pattern again and again, | 只是被困在一个循环 意味着你反复重复同样的模式, |
| 525 | like a song that never moves to the next part. | 就像一首永远不动的歌 |
| 526 | For example, I felt stuck in a loop, strict plan, one mistake, shame, give up, start again. | 例如,我感觉被困在一个循环,严格的计划,一个错误,羞愧,放弃,重新开始. |
| 527 | Or if every Monday is new start day, maybe you're stuck in a loop, not really changing. | 或者说,如果每个星期一都是新的开始日, 也许你被困在一个循环中, 不是真正的改变。 |
| 528 | Another useful phrase is cut yourself some slack. | 另一个有用的短语是 让你自己放松一些。 |
| 529 | Cut yourself some slack means stop being so hard on yourself. | 少管闲事就别这么自责了 |
| 530 | Give yourself more kindness and more space. | 给自己更多的仁慈和空间。 |
| 531 | For example, you had a difficult week, | 例如,你有一个困难的一周, |
| 532 | you can cut yourself some slack and rest tonight. | 你今晚可以休息一会 |
| 533 | Or instead of calling yourself lazy, cut yourself some slack and remember you're doing your best. | 或者不要自称懒惰, 割下一些懒惰, 并记住你正在尽力。 |
| 534 | Now a phrasal verb, pile on. | 现在一个词性动词,堆上。 |
| 535 | Pile on means keep adding more and more things on top, more work, more tasks, more pressure. | 皮尔在手段上不断增加上面的东西,更多的工作,更多的任务,更大的压力. |
| 536 | For example, even when I was tired, I kept piling on extra projects. | 举例来说,即使我累了,我也一直忙于额外项目。 |
| 537 | Or don't pile on more promises when your energy is already low. | 或者,不要在你的能量已经很低的时候 增加承诺。 |
| 538 | The next phrasal verb is scale back. | 下一个词组动词是缩放回缩. |
| 539 | Scale back means make something smaller, lighter or less. | 缩放后意味着做一些更小,更轻或更少的东西. |
| 540 | You reduce your plan so it is easier to do. | 你减少你的计划 所以它更容易做。 |
| 541 | For example, I decided to scale back my goals and focus on just three important tasks. | 例如,我决定缩小我的目标,专注于三项重要任务。 |
| 542 | Or if your routine feels too heavy, you can scale back and keep only the basics. | 或者,如果你的常规感觉太沉重,你可以缩回,只保留基础. |
| 543 | Another phrasal verb is push aside. | 另一个词组动词被推到一边. |
| 544 | Push aside means ignore something or try not to think or feel it. | 推到一边意味着忽略某些东西或试图不思考或感受. |
| 545 | You don't deal with it, you just move it away in your mind. | 你不处理它, 你只是移动它 在你的脑海里。 |
| 546 | For example, I kept pushing aside my tiredness and telling myself to work more. | 例如,我不停地推开我的疲劳 并告诉自己多工作。 |
| 547 | Or instead of pushing your feelings aside, you can stop and listen to them for a moment. | 或与其把感情推到一边,不如停下来听一听. |
| 548 | The next one is tune back into. | 下一个是回旋 |
| 549 | Tune back into means start paying attention again to something, | 重新投入意味着重新关注一些事情 |
| 550 | like your body or your emotions. | 就像你的身体或你的情绪。 |
| 551 | It's like turning the radio to the right station. | 譬如将收音机转右台. |
| 552 | For example, this year I want to tune back into what my body is trying to tell me. | 例如,今年我想回想一下 我的身体想告诉我什么。 |
| 553 | Or when you slow down, it's easier to tune back into your real needs. | 或者当你慢下来, 它更容易调回 你真正的需要。 |
| 554 | And our last phrasal verb is drag on. | 我们的最后一个词性动词被拖了 |
| 555 | Drag on means something continues for too long and feels slow and heavy. | 拖着意味着有些东西会持续太久 感觉很慢很重 |
| 556 | Time feels like it is moving very slowly. | 时间感觉很慢 |
| 557 | For example, my day dragged on because I was exhausted and couldn't focus. | 例如,我的一天拖了下来 因为我已经精疲力竭,无法集中精神。 |
| 558 | Or when I stay on my phone at night, the evening drags on and I don't sleep enough. | 或者当我晚上在手机上呆着 晚上会拖累我,我睡不着觉 |
| 559 | So these were some of the words from today, not just for your English, but also for your life. | 所以,这些是今天的一些词,不仅是为了你的英语,也是为了你的人生。 |
| 560 | Yeah, and remember, you don't need a perfect body, | 是啊,记住,你不需要一个完美的身体, |
| 561 | you just need a softer way to live in the body you already have. | 你只需要一个更温柔的方式 生活在你已经拥有的身体。 |
| 562 | In the comments, tell us, when you feel really, really tired, | 在评论中,告诉我们,当你觉得 真的,真的累了, |
| 563 | what do you usually do first? | 你通常先做什么工作? |
| 564 | And what is one small kind thing you want to start doing for your body? | 你想为身体做点什么? |
| 565 | If this episode made you feel a little less alone or helped you learn something new, | 如果这集让你觉得 少一点孤独或帮助你学习一些新东西, |
| 566 | 请喜欢这集,并订阅 英国Leap Podcast。 | |
| 567 | It really helps more learners find us. | 这真的帮助更多的学习者找到我们。 |
| 568 | Take care of your body like it's your friend. | 照顾好你的身体 就像这是你的朋友。 |
| 569 | Because it is. | 因为它是。 |
| 570 | We're sending you a soft hug wherever you are. | 无论你在哪里 我们都会给你一个温柔的拥抱 |
| 571 | And we'll talk to you in the next episode. | 下集再谈. |
| 572 | Right. | 对 |
| 573 | This is Anna. | 这是安娜。 |
| 574 | And this is Jake. | 这是杰克。 |
| 575 | 而且你一直在听英国的Leap Podcast。 | |
| 576 | Bye. | 再见。 |
该视频共有字幕 577 条。解锁更多字幕为会员功能，请移动到 价格
P5 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p05 20260121-English Podcast for Easy English Conversation _ Talk About Your POWER D (P5)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p05 20260121-English Podcast for Easy English Conversation _ Talk About Your POWER D (P5)
发布于 2026-04-02 · 时长 24:29字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:05 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 0:11 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 0:14 | I'm Anna. | 我叫安娜,你好吗? |
| 0:15 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:17 | Before we really start, we want you to do something with us for just a moment. | 在我们真正开始之前 我们希望你能和我们做点什么 |
| 0:21 | Yes, close your eyes, if you can, and imagine it's 31st December, 2026. | 是的,闭上眼睛,如果你可以, 想象这是2026年12月31日。 |
| 0:29 | Hmm, you look back at this year and you can feel it. | 嗯,你回顾今年,你可以感觉到它。 |
| 0:33 | I didn't stay the same. | 我并没变 |
| 0:35 | I grew. | 我长大了 |
| 0:36 | I'm calmer. | 我比较冷静。 |
展开字幕全文（380 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 2 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | Before we really start, we want you to do something with us for just a moment. | 在我们真正开始之前 我们希望你能和我们做点什么 |
| 6 | Yes, close your eyes, if you can, and imagine it's 31st December, 2026. | 是的,闭上眼睛,如果你可以, 想象这是2026年12月31日。 |
| 7 | Hmm, you look back at this year and you can feel it. | 嗯,你回顾今年,你可以感觉到它。 |
| 8 | I didn't stay the same. | 我并没变 |
| 9 | I grew. | 我长大了 |
| 10 | I'm calmer. | 我比较冷静。 |
| 11 | I'm stronger. | 我更强壮 |
| 12 | My English is better. | 我的英语更好 |
| 13 | I trust myself more. | 我更信任自己,我更信任自己,我更信任自己。 |
| 14 | Right. | 对 |
| 15 | You speak more than you did last year. | 你说话比去年多 |
| 16 | You understand more. | 你更了解这一点。 |
| 17 | You don't feel so small in conversations anymore. | 你不再觉得谈话这么小了 |
| 18 | You feel like, wow, I actually changed. | 你感觉我变了 |
| 19 | And now, come back to today, because that future version of you at the end of 2026 | 现在,回到今天, 因为未来的版本 你2026年底 |
| 20 | starts with what you do today, with this morning, with this episode, | 从今天开始,从今天早上开始,从这集开始, |
| 21 | with the next few minutes you spend with us. | 接下来的几分钟 你和我们一起度过。 |
| 22 | And if you're new here, welcome, welcome. | 如果你是新来的 欢迎 欢迎 |
| 23 | This is an English podcast for easy English conversation practice in your daily life. | 这是英语播客 方便的英语谈话练习 在你的日常生活。 |
| 24 | Yes, we always speak in B1 level English, slow, clear, simple, | 是的,我们总是说B1级英语, 缓慢,清晰,简单, |
| 25 | so you can feel relaxed and safe while you listen. | 这样你就能在听话时感到放松和安全. |
| 26 | But we also gently add some stronger B2 words, phrases, and idioms in every episode. | 但我们也会在每集轻轻地添加一些更强的B2单词,短语和规范. |
| 27 | We stop, explain them in easy English, and use them in real sentences, | 我们停下来,用简单的英语解释, 用真正的句子解释, |
| 28 | so you stretch your English a little without feeling lost. | 所以,你把英语伸展一点点, 没有感觉迷失。 |
| 29 | Hmm. | 是吗? |
| 30 | We started this plan many episodes ago. | 我们开始这个计划 之前很多集。 |
| 31 | Today, we didn't just come to talk about goals. | 今天,我们不是来谈论目标。 |
| 32 | We also came to check in with you, our lovely listeners. | 我们还是来找你的 我们可爱的听众 |
| 33 | Yes. | 对 |
| 34 | How is this strategy working for you? | 这个策略对你有什么用? |
| 35 | Do you feel you understand more now? | 你现在明白了吗? |
| 36 | Do you feel a little closer to B2 than before? | 你觉得比以前更接近B2吗? |
| 37 | Maybe you notice you catch more words, or you can repeat some phrases more easily, | 也许你注意到你捕捉到更多的字, 或者你可以更容易地重复一些短语, |
| 38 | or you feel less scared to speak. | 或者你害怕说话 |
| 39 | If you've noticed even a small change, we'd love to hear it in the comments. | 如果你已经注意到哪怕一个小变化, 我们很乐意在评论中听到它。 |
| 40 | Your little progress stories make us so happy to read. | 你的小进步故事让我们很高兴阅读。 |
| 41 | Yeah, come on English Leap family. | 是啊,来吧,英国Leap家庭。 |
| 42 | We hope these episodes give you motivation, | 我们希望这些故事能给你动力 |
| 43 | and your progress in the comments quietly gives us motivation too. | 而你在评论中的进展 也给我们带来了动力 |
| 44 | Yes. | 对 |
| 45 | When you share your progress, it really touches us. | 当你分享你的进步, 它真的触动我们。 |
| 46 | It reminds us why we sit here, talk with you, and make these episodes week after week. | 它提醒我们为什么我们坐在这里, 和你谈谈, 并让这些剧集每周。 |
| 47 | And if you have any ideas or suggestions to make these episodes even better for you, | 如果你有任何想法或建议 让这些故事更适合你 |
| 48 | maybe a new small segment, a type of practice, or a topic you really need. | 或者你真正需要的话题 |
| 49 | Your suggestions are always welcome. | 你的建议总是受欢迎的。 |
| 50 | We can't promise to use every idea, but we really do read them, | 我们不能保证使用每一个想法, 但我们真的读了它们, |
| 51 | and we try to add as many as we can into future episodes. | 我们尽量增加 在未来的剧集。 |
| 52 | Right. | 对 |
| 53 | This podcast is not just our project. | 这个播客不仅仅是我们的项目。 |
| 54 | It's something we are slowly building together with you. | 这是我们在慢慢地与你们一起建造的东西。 |
| 55 | Okay, before we jump into today's tips, | 好吧,在我们跳进今天的小费之前, |
| 56 | we want to remind you of a very simple idea. | 我们想提醒你一个很简单的想法 |
| 57 | It's small, but if you really take it seriously, it could quietly change your whole year. | 它很小,但是如果你真的认真对待它, 它可能会悄悄地改变你的整个一年。 |
| 58 | Listen to this. | 听这个。 |
| 59 | 10 to 15 minutes of English every day for 365 days equals a completely different person in 2027. | 每天英语10至15分钟365天等于2027年完全不同的人. |
| 60 | Yeah, not a perfect person, but a different person. | 是啊,不是一个完美的人,而是另一个人。 |
| 61 | More confident, more relaxed in English, more proud when you look back at your year. | 更自信,更轻松的英语,更自豪的回顾你的年份. |
| 62 | This idea is the heart of today's episode. | 这个想法是今天剧集的核心. |
| 63 | We're going to talk about how to make every day a power day in 2026, | 我们要谈谈如何在2026年让每天成为电力日, |
| 64 | and how just 10 to 15 minutes of English inside that day can slowly create a new version of you. | 以及那天10到15分钟的英语 如何慢慢地创造出你的新版本 |
| 65 | And before we build your power day step by step, | 在我们一步一步地建立你的力量之前 |
| 66 | if you enjoy learning English in this calm, motivating way, | 如果你喜欢在这种平静,激励的方式学习英语, |
| 67 | don't forget to like this episode, subscribe to the channel, | 别忘了喜欢这集,订阅频道 |
| 68 | and maybe share it with a friend who also wants to grow this year. | 也许和一个也希望今年成长的朋友分享 |
| 69 | Your support really helps our little podcast reach more learners who want easy English, | 你的支持真的帮助了我们的播客 接触到更多的学习者 谁想要轻松的英语, |
| 70 | real conversations, and real motivation. | 真正的对话 真正的动机 |
| 71 | Alright, let's talk about power days. | 好吧,让我们谈谈权力日。 |
| 72 | Yeah, power days sounds a little dramatic, right? | 是啊,动力日听起来有点戏剧化,对不对? |
| 73 | Like a superhero schedule. | 就像超级英雄计划一样 |
| 74 | But actually, a power day can be very simple and quiet. | 但实际上,一个权力日可以非常简单和安静. |
| 75 | True, you don't need a cape. | 没错,你不需要披风 |
| 76 | You just need a day where you don't feel lost. | 你只需要一天不觉得迷路 |
| 77 | You feel a little more in control. | 你感觉有点控制。 |
| 78 | And we know how it usually feels. | 我们知道通常的感觉。 |
| 79 | You wake up, check your phone, rush into worker school, | 你醒来,检查你的手机, 匆忙进入工人学校, |
| 80 | and by lunchtime you're like, wait, where did my morning go? | 午餐的时候,你喜欢,等等, 我的早晨去了哪里? |
| 81 | Where did I go? | 我跑到哪里去了? 我从哪里来的? Where did I go? |
| 82 | Yeah, it's like the day is driving you instead of you driving the day. | 是啊,这就像一天 驱动你而不是你 驱动一天。 |
| 83 | A power day is different. | 权日不同. |
| 84 | It's like you sit in the driver's seat and say, | 就像你坐在驾驶座上说 |
| 85 | okay, I'm going to hold the steering wheel today. | 好吧,我今天要握着方向盘。 |
| 86 | Even if the road is crazy, I will still touch my goals for a few minutes. | 即使道路是疯狂的, 我仍然会触摸我的目标 几分钟。 |
| 87 | And today we want to show you how to do that. | 今天我们想教你怎么做 |
| 88 | Not with a big crazy routine, but with a few small steps you can actually repeat. | 不是用一个疯狂的例行公事,而是用几个小步骤,你实际上可以重复. |
| 89 | So we'll talk about goals in general. | 因此,我们将讨论一般的目标。 |
| 90 | Health, money, study, family, mind. | 健康 金钱 学习 家庭 心理 |
| 91 | So everyone can use this. | 这样大家都可以使用这个。 |
| 92 | And after each step, we'll give one small idea for English, | 每一步之后,我们会给一个关于英语的小想法, |
| 93 | so your power day also becomes a power English day. | 所以,你的权力日 也成为权力的英语日。 |
| 94 | So let's start at the very beginning of a power day, the moment you wake up. | 因此,让我们从一个权力日的开始, 从你醒来的那一刻开始。 |
| 95 | Yeah, sometimes the alarm is still ringing | 是啊,有时警报还在响 |
| 96 | and your mind is already running a marathon of worries before your feet even touch the floor. | 而你的脑子已经在跑马拉松 担心你的脚甚至触地。 |
| 97 | Right. | 对 |
| 98 | Many people open their eyes and their brains start screaming, | 很多人睁开眼睛 脑子开始尖叫 |
| 99 | bills, exams, work, messages, laundry, all at the same time. | 账单,考试,工作,信息,洗衣,都同时进行. |
| 100 | It feels like 20 TV channels are on in your head, all at maximum volume. | 感觉你脑子里有20个电视频道 都在最高音量 |
| 101 | But a power day doesn't start with 20 channels. | 但权力日不是从20个频道开始的. |
| 102 | It starts with one clear intention. | 它从一个明确的意图开始。 |
| 103 | So like, instead of asking, how will I survive today? | 就像,而不是问,我今天怎么生存? |
| 104 | You ask, what is one thing I want to move forward today? | 你问,什么是一件事 今天我想前进? |
| 105 | Yes, exactly that. | 没错 |
| 106 | One thing. | 还有一件事 |
| 107 | Maybe it's your health, maybe money, maybe your English, maybe your mental health. | 也许这是你的健康,也许钱,也许你的英语,也许你的精神健康。 |
| 108 | And when you do that, you slowly align your day with your goals. | 当你这样做, 你慢慢地调整 你的一天与你的目标。 |
| 109 | Align is a strong word. | 调和是一个强有力的词。 |
| 110 | Does that mean you put your actions in the same direction as your dreams? | 这是否意味着你把你的行动 与你的梦想相同的方向? |
| 111 | Yes, that's it. | 是的,就是这样。 |
| 112 | Align means your day is not fighting your goals. | 对齐意味着你的日子不是在与你的目标斗争 |
| 113 | It's moving in the same line as them. | 与众同行. |
| 114 | For example, last year I had a very stressed month. | 例如,去年我有一个非常紧张的月份。 |
| 115 | Every morning I woke up with 10 problems. | 每天早上,我醒来 10个问题。 |
| 116 | I felt heavy before I even got out of bed. | 我还没起床就觉得很沉重 |
| 117 | And so what did you change? | 那你有什么改变? |
| 118 | I started to say, okay, one clear intention. | 我开始说,好吧,一个明确的意图。 |
| 119 | Today I want to move my health forward. | 今天我想推进我的健康。 |
| 120 | Maybe that meant drinking more water or going for a walk. | 也许这意味着 喝更多的水 或者去散步。 |
| 121 | It was small, but I felt calmer because I knew my day and my goal were aligned. | 它很小,但我觉得更平静 因为我知道我的日子,我的目标一致。 |
| 122 | So for English, you can add, what is my one English intention today? | 所以,对于英语,你可以补充, 什么是我唯一的英语意图今天? |
| 123 | Yeah, you can say, today my English goal is to listen for 10 minutes. | 是的,你可以说,今天我的英语目标 是听10分钟。 |
| 124 | Or, today my English goal is to write three sentences. | 或者,今天我的英语目标是写三句。 |
| 125 | And if you say it out loud, even in simple English, you already start your power day. | 如果你大声说出来, 即使用简单的英语, 你已经开始你的动力日。 |
| 126 | You can say, today my English goal is to just one clear sentence. | 你可以说,今天我的英语目标 就是只说一句话。 |
| 127 | Yeah, so now you have one clear intention. | 是的,所以现在你有一个明确的意图。 |
| 128 | Not a big plan, just one small focus for today. | 不是什么大计划 只是今天的一个小重点 |
| 129 | And the next question is, when do you touch that intention? | 下一个问题是,你什么时候碰这个意图? |
| 130 | Right, because if you wait until the day is crazy, it often never happens. | 是的,因为如果你等到一天是疯狂的, 它经常永远不会发生。 |
| 131 | I had many days like that. | 我有过很多这样的日子。 |
| 132 | Same here. | 我也一样 |
| 133 | I used to say, I'll study later, after work. | 我以前常说,我下班后再学 |
| 134 | But after work, I was tired, hungry, and hello Netflix. | 但下班后,我累了,饿了,你好Netflix。 |
| 135 | Right, the day just eats your plan. | 是啊,今天只是吃你的计划。 |
| 136 | So a power day gives your goal five to 15 minutes | 动力日让你的进球达到5到15分钟 |
| 137 | before the rest of the world wakes up inside your phone. | 在其他人醒来之前 在你的手机里。 |
| 138 | It's like giving your dream a small breakfast before you feed your notifications. | 这就像给你的梦想一个小早餐 在你满足你的通知之前。 |
| 139 | And when you do that, you set yourself up for success. | 当你这样做的时候, 你为自己的成功而设。 |
| 140 | So does set yourself up for success mean you prepare the situation | 准备成功就意味着你做好了准备 |
| 141 | so success becomes easier, not harder? | 这样成功就更容易,而不是更难? |
| 142 | Yes, exactly. | 没错 |
| 143 | You create good conditions. | 你创造了良好的条件。 |
| 144 | You don't wait for magic motivation. | 你不等待魔法动机。 |
| 145 | You design a small, friendly start. | 你设计了一个小小的友好的开始。 |
| 146 | For me, one tiny change helped a lot. | 对我来说,一个小小的变化 帮助了很多。 |
| 147 | I put my book and headphones next to my bed. | 我把书和耳机放在床边 |
| 148 | So when I woke up, my first move with English, not Instagram. | 当我醒来的时候,我第一次用英语,而不是Instagram。 |
| 149 | And for English learners, these first five to 15 minutes can be soft English. | 而对于英语学习者来说,这些最初的5-15分钟可以是软英语. |
| 150 | Listening to a calm podcast while you make coffee. | 听一个平静的播客 当你做咖啡。 |
| 151 | Reading one small paragraph or looking in the mirror and repeating three short sentences. | 读一小段或照镜而复三句. |
| 152 | And when you find something that works, try to stick with it for a while. | 当你找到有用的东西, 试着坚持一段时间。 |
| 153 | Stick with it, that means continue with the same habit, | 坚持它,这意味着继续 同样的习惯, |
| 154 | even when you feel a little lazy, right? | 即使你觉得有点懒,对不对? |
| 155 | Yes, you don't change the plan every two days. | 是的,你没有改变计划 每两天。 |
| 156 | You keep the small habit and let it become part of you. | 你留着小习惯,让它成为你的一部分。 |
| 157 | So now you started your morning well. | 所以现在你开始 你的早晨好。 |
| 158 | But then the monsters come. | 但怪物来了 |
| 159 | Yeah, the energy leaks monsters. | 是啊,能量会泄露怪物。 |
| 160 | Energy leaks are things that slowly steal your energy. | 能量泄漏是慢慢窃取你能量的东西. |
| 161 | Mindless scrolling, drama, pointless arguments, too much bad news. | 疯狂的卷轴 戏剧 毫无意义的争论 太多坏消息了 |
| 162 | I had a week like that. | 我有一个星期这样的。 |
| 163 | Every 10 minutes, I checked the news. | 每10分钟,我检查新闻。 |
| 164 | At the end of the day, I felt tired, but I didn't really do anything important. | 最终感到疲惫,但并没有真正做任何重要的事情. |
| 165 | So during a power day, you quietly ask, is this feeding my goal or draining it? | 所以在一个权力日,你悄悄地问, 这是喂我的目标还是消耗它? |
| 166 | Right. | 对 |
| 167 | You don't have to be perfect. | 何须精进. |
| 168 | Just saving 10 to 20 minutes from these leaks already gives you more power. | 只要从这些泄漏中节省10到20分钟 已经给了你更多的力量。 |
| 169 | And for English, you can turn one scroll moment into an English moment. | 对于英语,你可以把一个卷轴瞬间变成一个英语瞬间. |
| 170 | Instead of only following accounts in your first language, follow some English creators, too. | 而不是只跟随第一语言的叙述, |
| 171 | When your thumb wants to open social media, you can ask, | 当你的拇指想打开社交媒体, 你可以问, |
| 172 | can I watch one English video instead? | 我可以看一个英语视频吗? |
| 173 | And if you do fall into the scroll hole, it's okay. | 如果你真的掉进卷轴洞里了,没事 |
| 174 | You can always get back on track. | 你永远可以回到轨道上。 |
| 175 | Get back on track. | 回到正轨上 |
| 176 | Is that like when your train leaves the wrong way and you move it back to the right rails? | 难道这就像当你的列车离开错误的方式, 你移动它回到正确的轨道? |
| 177 | Yes, same idea. | 是的,同样的想法。 |
| 178 | You stop judging yourself and gently return to your plan. | 别再自欺欺人了 慢慢回到你的计划上来 |
| 179 | A power day is not never fall. | 权力日不会永远落下。 |
| 180 | It's fall and get back on track again. | 秋天又回到轨道上 |
| 181 | So we talked about attention. | 所以我们谈了注意的问题。 |
| 182 | Now let's talk about your body. | 现在,让我们谈谈你的身体。 |
| 183 | Yeah, when your body feels heavy and sleepy, even the best plan feels impossible. | 是啊,当你的身体感到沉重和困, 即使最好的计划 感觉不可能。 |
| 184 | Right. | 对 |
| 185 | A power day doesn't need a one hour workout. | 动力日不需要一个小时的锻炼. |
| 186 | Just 5 to 15 minutes of movement, a walk, stretches, light exercise, can change your mood. | 只需5到15分钟的动作,散步,伸展,轻度运动,就可以改变你的心情. |
| 187 | On some days, I feel like a phone at 5% battery. | 有些日子,我觉得像手机 5%的电池。 |
| 188 | If I sit all day, I stay at 5%. | 如果我坐了一整天,我会保持5%。 |
| 189 | But if I walk for 10 minutes, suddenly I feel like 35%. | 但如果我走了10分钟 突然感觉只有35% |
| 190 | Not perfect, but better. | 不完美,不过更好 |
| 191 | And you can tell yourself, I'm not exercising for looks, I'm exercising for energy and focus. | 你可以告诉自己,我不是在锻炼外表, 而是在锻炼精力和专注。 |
| 192 | Every small movement slowly builds up your energy. | 每一个小运动都慢慢地积累你的能量. |
| 193 | Build up means increase step by step, like adding one brick, then another brick? | 建起来意味着逐步增加,比如增加一块砖,然后增加另一块砖? |
| 194 | Yes, exactly. | 没错 |
| 195 | Little by little, your energy becomes stronger. | 你的能量越来越强了 |
| 196 | And you can mix movement with English. | 你可以和英语混合运动。 |
| 197 | Walk around your room while repeating one simple sentence, | 绕着你的房间 重复一句话 |
| 198 | take a short walk with headphones and listen to easy English, | 用耳机走一段短路 听轻松的英语 |
| 199 | or do 10 squats while saying, I'm getting better at English every day. | 或者做10个蹲,同时说, 我越来越好 在英语每天。 |
| 200 | So your legs work and your English brain works at the same time. | 所以,你的腿工作, 你的英语大脑同时工作。 |
| 201 | We move the body, now we move the inner voice. | 我们移动身体,现在我们移动 内的声音。 |
| 202 | Yeah, many people ruin their power day with one habit, self-attack. | 是啊,很多人破坏 他们的权力日有一个习惯,自我攻击。 |
| 203 | Yes, you make a small mistake and your mind says, you're useless. | 是的,你犯了一个小错误 你的思想说,你是无用的。 |
| 204 | See, you always fail and boom, your energy crashes. | 你看,你总是失败和繁荣, 你的能量崩溃。 |
| 205 | Right, a power day needs a coach voice, not a bully voice. | 权力日需要教练的声音 而不是恶霸的声音 |
| 206 | You can practice lines like, I'm allowed to be a work in progress, | 你可以练习台词,比如,我被允许 是一个在进展中的工作, |
| 207 | or I made a mistake, but I'm still moving forward. | 或者我犯了一个错误, 但我仍在前进。 |
| 208 | When you talk to yourself like this, you start to feel more empowered. | 当你这样自言自语时,你开始觉得自己更有力量. |
| 209 | Empowered. | 获得权力。 |
| 210 | Is that when you feel strong and able to act, not weak and stuck? | 难道你觉得自己很强壮,有能力行动,而不是软弱和被困住吗? |
| 211 | Yes, that's it. | 是的,就是这样。 |
| 212 | You feel like, okay, I can still do something. | 你觉得,好吧,我还能做点什么。 |
| 213 | I have some power inside. | 我内心有些力量 |
| 214 | And for English, you can create three kind sentences for yourself. | 而对于英语来说,你可以为自己创造三个善良的句子. |
| 215 | My English is not perfect, but it's growing. | 我的英语不完美,但它正在增长。 |
| 216 | Mistakes mean I am practicing. | 错误意味着我在练习。 |
| 217 | I can express myself more than last year. | 我比去年更能表达自己 |
| 218 | And the next time you feel embarrassed after speaking, | 下次你说话的时候觉得很尴尬 |
| 219 | choose one of these sentences. | 选择其中一句。 |
| 220 | Say it softly to yourself. | 轻轻自说. |
| 221 | That way your power day continues, even after a bad English moment. | 这样,你的权力日继续, 即使一个糟糕的英语时刻。 |
| 222 | So we have kindness, now we add a little courage. | 因此,我们有善良, 现在我们增加了一点勇气。 |
| 223 | Yeah, every power day needs one small brave move. | 是啊,每一天的动力需要 一个小勇敢的举动。 |
| 224 | Not huge, just a little brave. | 不是很大 只是有点勇敢 |
| 225 | It can be sending a message you were afraid to send, | 它可能发出一个信息 你害怕发送, |
| 226 | saying no to something that always drains you, or sharing your idea in a meeting. | 拒绝总是耗尽你的东西, 或在会议上分享你的想法。 |
| 227 | Yes, I remember one day I sent an email to a teacher I respected a lot. | 是的,我记得有一天我发了一封电子邮件给一个我非常尊重的老师。 |
| 228 | I wanted feedback, but I was scared. | 我想得到反馈,但我很害怕。 |
| 229 | I almost deleted the draft. | 我几乎删除了草案。 |
| 230 | Then I thought, okay, today's brave move. | 然后我想,好吧,今天的勇敢行动。 |
| 231 | I pressed send, | 我按着发送, |
| 232 | and the reply I got helped my whole career. | 和我的回答 帮助了我的整个职业生涯。 |
| 233 | See, one brave action can change your path. | 你看,一个勇敢的行动可以改变你的道路。 |
| 234 | And when you do that, you show up for yourself. | 当你这样做的时候,你会为自己出现。 |
| 235 | Showing up for yourself. | 现身自在. |
| 236 | Does that mean you act like your own friend, | 这是否意味着你表现得像你的朋友? |
| 237 | and you do something that future you will thank you for? | 你做一些你会感谢你的未来的事? |
| 238 | Yes, you don't hide from your life. | 是的,你没有逃避你的生活。 |
| 239 | You stand there, maybe scared, but still present. | 你站在那里,也许害怕,但仍然在场。 |
| 240 | And for English, your brave choice could be saying one sentence in English at work, | 而对于英语,你的勇敢选择 可能是说一句话 英语在工作中, |
| 241 | or in class, writing one comment in English under a video, | 或者在课堂上,在视频下用英语写一个评论, |
| 242 | or recording one tiny English voice note. | 或录制一个小的英文音符。 |
| 243 | You can tell yourself, my power day always has one brave English moment. | 你可以告诉自己,我的权力日 总是有一个勇敢的英语时刻。 |
| 244 | Even if it's just five seconds, those five seconds can change how you see yourself. | 即使只有5秒 这5秒可以改变你对自己的看法 |
| 245 | So we've lived the day. | 所以我们活了一天。 |
| 246 | Now we come to the evening. | 现在我们来过夜 |
| 247 | Yeah, many days end with tired scrolling, random videos, and then guilt. | 是啊,很多天结束 疲惫的滚动, 随机的视频,然后负罪感。 |
| 248 | I wasted my time again. | 我又浪费了时间 |
| 249 | It's like falling asleep in a messy room inside your mind. | 这就像睡在 混乱的房间 在你的脑海里。 |
| 250 | But a power day ends with a small, kind check-in with yourself. | 但是,一个权力日结束 一个小,善良的检查与你自己。 |
| 251 | Right. | 对 |
| 252 | Check-in with yourself. | 亲自报到 |
| 253 | That means you stop for a moment | 也就是说你停下来一会儿 |
| 254 | and honestly see how you are and what happened, right? | 并诚实地看看你 和发生了什么事,对不对? |
| 255 | Yes, exactly. | 没错 |
| 256 | Like asking your own heart, hey, how did today go? | 就像问你的心,嘿,今天怎么样? |
| 257 | Before sleep, you can ask three questions. | 睡前可问三问. |
| 258 | What did I do well today? | 我今天表现如何? |
| 259 | Where did I waste energy? | 我在哪里浪费能量? |
| 260 | And what is one thing I'll repeat tomorrow? | 我明天再说一件事是什么? |
| 261 | This turns every day into a small teacher, not a judge, a teacher. | 此天天化为小师,非判官,为师. |
| 262 | And in English, you can write a three-line journal. | 而在英语中,你可以写一本三行期刊. |
| 263 | Today, I did well when I... Today, I wasted time when I... | 今天,当我... |
| 264 | Tomorrow, I will... | 明天,我会... |
| 265 | Keep the sentences short and simple. | 句句简而简. |
| 266 | The goal is not perfect grammar. | 目标不是完美的语法. |
| 267 | The goal is to see your progress and learn from your day. | 目标是看你的进步,从今天开始学习. |
| 268 | So now, let's step back and look at the whole year. | 现在,让我们退一步看看这整年。 |
| 269 | Yes. | 对 |
| 270 | Many people start January with new year, new me, | 很多人从1月开始 新的一年,新的我, |
| 271 | and by February, they feel tired and disappointed. | 到了二月,他们感到疲惫和失望。 |
| 272 | But we like something softer. | 但我们喜欢柔软的东西 |
| 273 | New day, small moves, same direction. | 新一天,小动作,同样的方向. |
| 274 | Right. | 对 |
| 275 | You don't have to be perfect. | 何须精进. |
| 276 | You just have to be a little relentless. | 你只需要有点无情。 |
| 277 | Relentless. | 无量无边. |
| 278 | Is that when you don't give up easily even when it's hard or boring? | 是当你不轻易放弃 即使它很难或无聊? |
| 279 | Yes. | 对 |
| 280 | Not aggressive. | 没有攻击性。 |
| 281 | Just steady. | 稳住 |
| 282 | You keep coming back to your small steps. | 你总是回到你的小步。 |
| 283 | And change happens in the long run, not in three days. | 而变化发生在长远,而不是三天之内. |
| 284 | In the long run means after a longer time, like months and years, not just this week, right? | 从长远来看,意味着过了更长的时间,比如几个月和几年, 不只是这个星期,对不对? |
| 285 | Right. | 对 |
| 286 | Over many weeks, many months, your small steps become big results. | 数周,数月,你的小步步步步成为大成果. |
| 287 | Because every power day is opening a little more of your potential. | 因为每一天的动力 都更能发挥你的潜力 |
| 288 | Right. | 对 |
| 289 | Potential. | 潜力。 |
| 290 | Is that special ability inside you that can grow even if you can't see it yet? | 你体内的这种特殊能力 即使你还没看到也能成长吗? |
| 291 | Yes. | 对 |
| 292 | It's like a seed inside you. | 内如种子. |
| 293 | These small habits give it water and light. | 这些小习惯给它水和光. |
| 294 | And that's why we love this simple idea so much. | 这就是为什么我们非常喜欢这个简单的想法。 |
| 295 | 10-15 minutes of English every day for 365 days equals a completely different person in 2027. | 每天英语10-15分钟365天等于2027年完全不同的人. |
| 296 | Not a perfect person, but a different person. | 不是完美的人,而是另一个人 |
| 297 | More confident, more calm, | 更自信,更冷静 |
| 298 | more proud when you look back. | 回头看会更骄傲 |
| 299 | So your job this year is not to change everything in one week. | 所以你今年的工作不是一周内改变一切 |
| 300 | Your job is to start with one clear intention, give it a tiny action before the world wakes up, | 你的工作就是从一个明确的意图开始, 在世人醒来前给它一个小小的行动, |
| 301 | protect your attention from energy leaks, move your body a little, talk to yourself like a coach, | 保护你的注意力不被能量泄漏,移动你的身体一点点, 说话自己像教练, |
| 302 | make one brave choice, check in with yourself at night, | 做一个勇敢的选择, 晚上检查自己, |
| 303 | and then repeat. | 接着重复一遍 |
| 304 | One power day, then another, and another. | 一个权力日,另一个权力日,另一个权力日。 |
| 305 | And if you do that, future you in 2027 will look back and think, | 如果你这样做, 未来2027年 你将回头想, |
| 306 | wow, I really built a powerful year, one small day at a time. | 哇,我确实建立了一个强大的一年, 一个小一天一次。 |
| 307 | And hey, don't worry if some of today's words felt a bit strong. | 嘿,不要担心,如果一些今天的话 感觉有点强烈。 |
| 308 | Because in our word tour at the end, we'll slow down, take these words one by one, | 因为我们最后的巡回演唱会,我们会慢下来, 逐个拿这些词, |
| 309 | and explain them clearly with simple examples so you can really use them in your own life. | 并用简单的例子来清楚地解释它们,这样你就可以在自己的生活中真正使用它们. |
| 310 | So stay with us, take a deep breath, and maybe already choose one thing. | 所以和我们呆在一起 深呼吸 也许已经选择了一件事 |
| 311 | What is one small move I can make to turn today into a power day? | 我今天能做一个小动作变成权力日是什么? |
| 312 | Alright, let's go into our word tour. | 好吧,让我们进入我们的文字巡演。 |
| 313 | Just relax, listen, and feel which word is useful | 放松点,听好,觉得哪个词有用 |
| 314 | for your life right now. | 为你的生命,现在。 |
| 315 | So the first word is potential. | 所以第一个词就是潜力. |
| 316 | Yeah, potential means the hidden power or ability inside you that is not fully used yet. | 是的,潜力意味着你体内隐藏的力量或能力 还没有被充分利用。 |
| 317 | It's like a seed that can become a big tree in the future. | 如种子未来能成大树. |
| 318 | For example, I know I have potential, but I need daily habits to wake it up. | 例如,我知道我有潜力, 但我需要日常习惯来唤醒它。 |
| 319 | Or your English potential is much bigger than you think. | 或者你的英语潜力比你想象的要大得多 |
| 320 | Next word, empowered. | 下一个词,授权。 |
| 321 | Right, empowered means you feel strong and in control of your life, | 对,增强能力意味着你感到坚强 控制你的生活, |
| 322 | like you have the remote control in your own hand, not in someone else's hand. | 就像你的遥控器在你自己的手中 而不是在别人的手中 |
| 323 | For example, when I plan my day, I feel more empowered and less confused. | 例如,当我计划我的一天时,我觉得我更有力量,没有感到困惑。 |
| 324 | Or speaking one small sentence in English every day makes you feel empowered. | 或者每天用英语说一句小句子 让你觉得自己有力量 |
| 325 | Another strong word we use today is relentless. | 我们今天使用的另一个有力词是无情的。 |
| 326 | Yeah, relentless describes someone who doesn't give up easily. | 是啊,无情地描述一个人 谁不会轻易放弃。 |
| 327 | They keep going, even when it's hard or boring, | 他们继续前进,即使它很难或无聊, |
| 328 | like a tiny drop of water that keeps falling on a rock until it makes a hole. | 就像一滴小水 不停地掉在岩石上 直到它打开一个洞 |
| 329 | For example, her progress is slow, but she is relentless. | 例如,她的进展很慢,但她很无情。 |
| 330 | She keeps practicing every day. | 她每天都在练习 |
| 331 | Or if you are relentless with 10 minutes of English daily, | 或者如果你对每天10分钟的英语很无情 |
| 332 | you will surprise yourself in one year. | 你一年后会很惊讶的 |
| 333 | The next word is align. | 下句为合. |
| 334 | Yeah, align means to make things go in the same direction. | 是的,对齐意味着要让事情朝着同一个方向发展. |
| 335 | When you align your day with your goals, | 当你的一天配合你的目标, |
| 336 | your actions and your dreams are walking in the same line, not opposite ways. | 你的行动和梦想是在同一条线上走的 而不是相反的方式 |
| 337 | For example, if your goal is better health, | 例如,如果你的目标是更好的健康, |
| 338 | you can align your day by walking instead of scrolling. | 你可以通过走路而不是滚动来调整你的一天。 |
| 339 | Or you can align your day with your English goal | 或者,你可以调整你的一天 与你的英语目标 |
| 340 | by adding a short listening moment to your morning. | 在你的早晨增加短暂的聆听时间。 |
| 341 | Now a useful phrase, set yourself up for success. | 现在,一个有用的短语,为自己的成功做好准备。 |
| 342 | Right, this means you prepare your situation in a smart way so it's easier to win later. | 对,这意味着你用聪明的方式准备你的处境 这样以后更容易赢 |
| 343 | It's like putting your running shoes near your bed so in the morning it's easier to go for a walk. | 这就像把你的跑步鞋 在你的床上 所以在早晨 更容易去散步。 |
| 344 | For example, when I put my notebook and headphones on my desk at night, | 例如,我晚上把笔记本和耳机放在桌子上 |
| 345 | I set myself up for success for English in the morning. | 我为明天早上的英语成功而设 |
| 346 | Or sleeping on time is one way to set yourself up for success the next day. | 或者准时睡觉 是第二天为自己成功做准备的方法之一 |
| 347 | Another helpful phrase is get back on track. | 另一个有用的短语是回到正轨上。 |
| 348 | Yeah, this means you return to your plan after you stopped or got lost, | 是的,这意味着你回到你的计划 在你停止或迷路后, |
| 349 | like when a train goes a little off the path and then comes back to the right line. | 譬如一列火车稍稍偏离道路,然后回到正确的线路. |
| 350 | For example, I didn't study English for two weeks but today I want to get back on track. | 例如,我两周没有学英语,但今天我想回到正轨上. |
| 351 | Or even if you miss a few power days, you can always get back on track tomorrow. | 或者,即使你错过了几个权力日, 你总是可以回到轨道的明天。 |
| 352 | Next phrase, show up for yourself. | 下句,自现. |
| 353 | Right, this means you keep your small promises to yourself even when nobody is watching. | 对,这意味着即使没人在看,你也要遵守你对自己的承诺 |
| 354 | You treat yourself like someone important, not like a person you always cancel on. | 你把自己当成重要人物 而不是你经常取消的人 |
| 355 | For example, when I was tired but still did five minutes of English, | 例如,当我累了,但仍然做五分钟的英语, |
| 356 | I felt like I really showed up for myself. | 我觉得自己真的出现了 |
| 357 | Or a power day is less about being perfect and more about showing up for yourself in one small way. | 或者说,一个权力日 更不要说完美了, 更不要说以一个小方式出现 |
| 358 | And the last phrase for today, in the long run. | 从长远来看,今天的最后一句话 |
| 359 | Yeah, in the long run means after a long time, not today, not this week, but months or years from now. | 是啊,从长远来看,意味着过了很长时间,不是今天,不是这个星期,而是几个月或几年以后。 |
| 360 | It's like saying if I look at the big picture of my life. | 如是说若观一切众生. |
| 361 | For example, in the long run, 10 minutes of English every day is more powerful than three | 例如,从长远来看,每天10分钟的英语比3分钟强 |
| 362 | hours once a month. | 每月1小时。 |
| 363 | Or in the long run, kind self-talk will make you stronger than any quick motivation video. | 或者从长远来看,善于自言自语会比任何快速的动机视频更强大. |
| 364 | So which word or phrase from today feels special for you? | 那么,从今天起,哪一个词或句子对你来说很特别? |
| 365 | Maybe potential, maybe relentless, maybe show up for yourself, or another one. | 也许有潜质,也许无情, 也许自己出现,或者另一个。 |
| 366 | Yeah, choose just one. | 是啊,选择一个。 |
| 367 | Then after this episode, make one simple sentence with it. | 在这集之后,用它做一个简单的句子. |
| 368 | Say it out loud, or write it in your notebook, or if you feel brave, share it in the comments. | 大声说出来,或者写在笔记本上,或者如果你觉得勇敢,在评论中分享. |
| 369 | When you do that, you're not just listening, you're using English. | 当你这样做的时候,你不只是在听,你在使用英语. |
| 370 | You're telling your brain, this word is important for me. | 你告诉你的大脑,这个词对我很重要。 |
| 371 | And if today's Power Day episode gave you even a tiny push, we'd really appreciate it if you like | 如果今天的"力量日"一集 给了你一点点的推力 我们会很感激的 |
| 372 | this episode, subscribe, and maybe share it with a friend who also wants to build a stronger 2026. | 这个剧集,订阅, 也许分享给一个朋友 他也想建立一个更强大的2026。 |
| 373 | Remember, you don't need a perfect year, you just need many small Power Days. | 记住,你不需要一个完美的一年, 你只需要很多小的动力日。 |
| 374 | Show up for yourself, get back on track when you fall, and keep a little English in your day. | 为自己现身,在摔倒时回到正轨上,在一天里保持一点英语. |
| 375 | 10 to 15 minutes of English every day for 365 days. | 每天英语10至15分钟,共365天. |
| 376 | A completely different person in 2027. | 2027年是一个完全不同的人. |
| 377 | This is Anna. | 这是安娜。 |
| 378 | And this is Jake. | 这是杰克。 |
| 379 | 而且你一直在听英国的Leap Podcast。 | |
| 380 | Bye. | 再见。 |
该视频共有字幕 380 条。解锁更多字幕为会员功能，请移动到 价格
P6 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p06 20260119-English Podcast For Easy English Conversation _ How To Discipline Your (P6)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p06 20260119-English Podcast For Easy English Conversation _ How To Discipline Your (P6)
发布于 2026-04-02 · 时长 23:21字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:06 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 0:11 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 0:14 | I'm Anna. | 我叫安娜,你好吗? |
| 0:15 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:17 | Yeah, we're really happy you're here with us today. | 是啊,我们真的很高兴 你今天与我们在一起。 |
| 0:19 | You might be listening on your way to work, sitting in your favorite corner at home, or | 你可能会在上班的路上听 坐在你最喜欢的角落 |
| 0:24 | lying in bed with your earphones in, just trying to escape your own thoughts for a while. | 躺在床上带着耳机, 试图逃避你自己的想法一段时间。 |
| 0:30 | Oh yes, those thoughts. | 哦,是的,这些想法。 |
| 0:32 | You know, before we started recording, my mind was already talking. | 你知道,在我们开始录制之前, 我的思想已经说话了。 |
| 0:36 | One voice said, don't forget your lines. | 一个声音说 别忘了你的台词 |
展开字幕全文（462 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 2 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | Yeah, we're really happy you're here with us today. | 是啊,我们真的很高兴 你今天与我们在一起。 |
| 6 | You might be listening on your way to work, sitting in your favorite corner at home, or | 你可能会在上班的路上听 坐在你最喜欢的角落 |
| 7 | lying in bed with your earphones in, just trying to escape your own thoughts for a while. | 躺在床上带着耳机, 试图逃避你自己的想法一段时间。 |
| 8 | Oh yes, those thoughts. | 哦,是的,这些想法。 |
| 9 | You know, before we started recording, my mind was already talking. | 你知道,在我们开始录制之前, 我的思想已经说话了。 |
| 10 | One voice said, don't forget your lines. | 一个声音说 别忘了你的台词 |
| 11 | Another voice said, you look tired today. | 另一个声音说 你今天看起来很累 |
| 12 | And another one said, what if you say something stupid? | 另一个人说,如果你说一些蠢话呢? |
| 13 | Yeah, I get that too. | 是啊,我也明白这一点。 |
| 14 | Sometimes I feel like my brain is a group chat I never left. | 有时候我觉得我的大脑是团体聊天 我从来没有离开。 |
| 15 | One message is calm, one is dramatic, one is just sending panic emojis for no reason. | 一个信息是平静的,一个是戏剧性的, 一个只是无缘无故地发出恐慌情绪。 |
| 16 | If you feel something similar, if you have a loud mind, if you often talk to yourself | 如果你有相似的感觉,如果你有 响亮的头脑,如果你经常说话自己 |
| 17 | in a hard way, hey, you're not strange, you're human, and you're in the right place today. | 在艰难的方式,嘿,你不奇怪,你是人,你今天是正确的地方。 |
| 18 | Today we want to talk about that inner voice, the way you speak to yourself in your head. | 今天我们想谈谈内心的声音 你脑海中对自己说话的方式 |
| 19 | Because that voice can do two things. | 因为那个声音能做两件事 |
| 20 | It can make you feel small, or it can quietly help you grow. | 它可以让你觉得自己很小,或者可以悄悄地帮助你成长. |
| 21 | Yeah, because I know that voice very well. | 是的,因为我非常了解这个声音。 |
| 22 | It made me say no to chances, stay quiet when I wanted to speak, and believe I was not that | 这让我拒绝机会, 保持安静 当我想说话, |
| 23 | kind of person for many years, until someone explained it to me clearly. | 直到有人向我解释清楚 |
| 24 | That talk was a real turning point for the Anna you hear today. | 那话对你今天听到的安娜来说是一个真正的转折点. |
| 25 | I feel that. | 我感觉到了 |
| 26 | And I think many people listening are maybe in that before stage right now, the part before | 我想很多人在听 可能在舞台之前,现在, 之前的部分 |
| 27 | the turning point. | 转折点 |
| 28 | The voice is still strong, and they don't even know where it comes from. | 声音依然强烈,他们甚至不知道它来自何处. |
| 29 | And, I realized something. | 我意识到一些事情 |
| 30 | If you don't understand how that inner voice attacks you, you can't really answer back. | 如果你不明白内在的声音如何攻击你, 你无法真正回答。 |
| 31 | It's like playing a game when you don't know the rules. | 谓无明法界时作游戏. |
| 32 | Of course you feel like you're always losing. | 当然,你觉得你总是输。 |
| 33 | So in this episode, we want to do something simple, but powerful. | 因此,在这个剧集中,我们想做一些简单但强大的事情. |
| 34 | We'll slow down that inner voice, look at the things it usually says, and then show | 低调点,看它通常说的,然后显示 |
| 35 | you how to gently talk back in a different way. | 你如何以不同的方式轻轻回声 |
| 36 | Not fake positive, not I am perfect, just kinder, more helpful, more honest words. | 不是假阳性,也不是我完美,只是更亲切,更有用,更诚实的话语. |
| 37 | And we'll talk about it in B1 level English. | 并用B1级英语进行探讨. |
| 38 | Calm, simple sentences, no heavy psychology words, just things you can feel and use in | 冷静,简单的句子,没有重的心理学词语,只是你能够感觉到和使用的东西 |
| 39 | your own life. | 你自己的生活。 你的生活。 |
| 40 | If you don't understand every single word, that's okay, really. | 如果你不明白每个词, 那没关系,真的。 |
| 41 | Just relax, listen, and let the ideas sit in your mind. | 放松点,听好,让想法放在你的脑海里 |
| 42 | You can always listen again later. | 你以后再听会吧 |
| 43 | And, near the end, we'll do a small word tour. | 而在接近尾声时,我们将进行一个小的文字巡演. |
| 44 | We'll take a few useful words from today and explain them slowly with examples so they | 我们从今天开始用几个有用的词 慢慢地用例子来解释 |
| 45 | stay with you. | 留下来吧 |
| 46 | If you enjoy learning English like this, calm, real, a little bit personal, don't forget | 如果你喜欢学英语,冷静,真实, 有点私人,不要忘记 |
| 47 | 喜欢这集 并订阅 英国Leap Podcast。 | |
| 48 | It really helps more learners find us. | 这真的帮助更多的学习者找到我们。 |
| 49 | And later, we'd love to hear from you in the comments. | 稍后,我们想听听你的评论 |
| 50 | What is one sentence you often say to yourself inside your head? | 你脑子里常说一句话是什么? |
| 51 | It can be a kind sentence or even a difficult one you want to change. | 它可以是一个善良的句子,甚至一个你想要改变的艰难句子. |
| 52 | Alright, let's jump in. | 好吧,让我们跳进去。 |
| 53 | Okay, I want you to imagine something simple. | 好吧,我想你想象一些简单的事情。 |
| 54 | Your mind is like a noisy group chat. | 你的思想就像一个吵闹的团体聊天。 |
| 55 | And inside that chat, there's a bully, a coach, a grandma, and a drama queen. | 在那次谈话中,有一个欺负者,一个教练,一个奶奶,和一个戏剧皇后. |
| 56 | All sending messages at the same time. | 都同时发送消息. |
| 57 | Yeah, that already feels a little too real. | 是啊,已经感觉有点太真实了。 |
| 58 | My brain is exactly like a group chat at 2 a.m. | 我的大脑就像凌晨2点的团体聊天 |
| 59 | No filter, 200 messages, and half of them are drama. | 没有过滤器,200条信息, 其中一半是戏剧。 |
| 60 | So this is our starting point today. | 这就是我们今天的起点。 |
| 61 | Not, you are broken, not, you are lazy. | 不,你坏了,不,你懒惰。 |
| 62 | But your inner group chat is just very loud. | 但你的内心聊天很吵 |
| 63 | And some of the voices are not very kind. | 有些声音不太友善。 |
| 64 | And step by step, we're going to look at those voices, especially the bully and the | 一步一步地,我们要看着那些声音,尤其是欺负者和 |
| 65 | coach, and see how you can slowly turn the volume down on one and up on the other. | 教练,看看你怎么慢慢地把音量 调低到一个和另一个。 |
| 66 | In that group chat, you have different voices. | 在集体聊天中,你有着不同的声音。 |
| 67 | One voice says, come on, you can do it. | 一个声音说,来吧,你可以做到这一点。 |
| 68 | That's like your inner coach. | 就像你的内线教练 |
| 69 | Another voice says, you always fail. | 另一个声音说,你总是失败。 |
| 70 | Don't even try. | 别试了 |
| 71 | That's your inner bully. | 那是你内心的欺负 |
| 72 | And then there's the voice that worries about everything. | 后有声闻烦恼一切. |
| 73 | Be careful, don't speak, don't make a mistake. | 要小心,不要说话,不要犯错. |
| 74 | It thinks it's protecting you, but it often makes you feel overwhelmed, like your head | 它认为它是保护你, 但它常常让你觉得不堪重负, 像你的头 |
| 75 | is full and you can't move. | 是满的,你不能移动。 |
| 76 | When this negative voice is very strong, we call that your negative mindset, the usual | 当这种负面的声音非常强烈时, 我们称之为你的负面心态, 通常的 |
| 77 | way you think about yourself. | 想想你自己的样子 |
| 78 | Maybe your mindset is, I'm always late, or my English will never be good, or other people | 也许你的心态是,我总是迟到, 或者我的英语永远不会好,或者其他人 |
| 79 | are better than me. | 比我强 |
| 80 | And when you keep thinking like that, your feelings can start to spiral. | 当你一直这样想的时候,你的感情就会开始螺旋上升. |
| 81 | One small problem becomes 10 big problems in your head. | 一个小问题变成你脑子里10个大问题 |
| 82 | For example, you make one small mistake in English. | 比如说,你在英语中犯了一个小错误. |
| 83 | The inner bully says, wow, that was stupid. | 内奸说,哇,那是愚蠢的。 |
| 84 | Then it says, you always do this. | 然后它说,你总是这样做。 |
| 85 | Then people will laugh at you. | 然后人们会嘲笑你。 |
| 86 | And suddenly a small moment becomes a storm. | 突然间一个小瞬间变成了暴风雨 |
| 87 | Maybe you know this. | 也许你知道这一点。 |
| 88 | Someone corrects one word and inside you, boom, your body wants to shut down. | 有人纠正了一个字,在你体内,砰,你的身体想要关闭。 |
| 89 | You don't want to speak anymore. | 你再也不想说话了 |
| 90 | You want to disappear from the room. | 你想从房间里消失 |
| 91 | And then what happens? | 然后会发生什么? |
| 92 | You hold back. | 你坚持住。 |
| 93 | You don't raise your hand. | 不举手. |
| 94 | You don't join the conversation. | 你不参加对话。 |
| 95 | You don't show your opinion. | 汝等不现见解. |
| 96 | On the outside, you look quiet, but on the inside, you are busy beating yourself up for | 外面,你看起来很安静,但内心却忙着打自己 |
| 97 | every tiny mistake. | 每个小错误 |
| 98 | Yeah, and that is really tiring. | 是啊,这真的很累。 |
| 99 | At the end of the day, it's not just English. | 临终时不唯英语. |
| 100 | This voice starts talking about your whole life. | 这个声音开始谈论你的一生。 |
| 101 | You're lazy. | 你懒惰。 |
| 102 | 你落在后面了 你被困住了 You're behind. | |
| 103 | You'll never change. | 你永远不会改变。 |
| 104 | If you're listening and thinking, this is me, please don't feel ashamed. | 如果你在听和思考,这是我, 请不要感到羞愧。 |
| 105 | There's nothing wrong with you. | 尔时无上菩提. |
| 106 | Your mind is just using an old pattern. | 你的思想只是用旧模式 |
| 107 | It learned to talk to you in this hard way for many years. | 多年来 它学会了这么艰难地和你说话 |
| 108 | The beautiful thing is, patterns can change. | 美丽的事情是,模式可以改变。 |
| 109 | Your mindset is not a prison. | 你的心态不是监狱 |
| 110 | It's more like an app you can slowly update. | 它更像一个应用 你可以慢慢更新。 |
| 111 | Not in one day, of course, but step by step. | 当然不是一天,而是一步一步 |
| 112 | So in this episode, we don't want to delete your thoughts. | 因此在本集中,我们不想删除你的想法. |
| 113 | That's impossible. | 这是不可能的。 |
| 114 | We want to understand this group chat, and then slowly give more power to one voice, | 我们想了解这个集体聊天, 然后慢慢地给一个声音更多的力量, |
| 115 | the inner coach. | 内在教练。 |
| 116 | Yeah, the coach who still tells the truth, but in a kinder way. | 是的,那个说真话的教练,但更温柔些 |
| 117 | The coach who helps you build up confidence instead of breaking it down. | 帮助你建立信心的教练 而不是破坏信心 |
| 118 | In the next part, let's listen more closely to the bully voice. | 接下来,让我们更仔细地聆听恶霸的声音. |
| 119 | How does it talk in real life? | 在现实生活中它怎么说话? |
| 120 | In English class? | 英语课? |
| 121 | At work? | 在工作吗? |
| 122 | When you're alone at night? | 晚上一个人的时候? |
| 123 | Because when we can see clearly how the bully talks, we can finally answer back. | 因为当我们能够清楚地看到恶霸如何说话时,我们终于可以回答. |
| 124 | Not with hate, but with something stronger. | 不是用仇恨,而是用更强大的东西。 |
| 125 | Yeah, and to do that, we have to really listen to how that voice sounds in real life. | 是啊,为了做到这一点, 我们必须真正地听 如何的声音在现实生活中。 |
| 126 | Not in a movie, but in your normal, boring day. | 不是在电影里,而是在正常,无聊的一天。 |
| 127 | Right, so let's slow down three simple moments. | 好吧,让我们慢下来三个简单的时刻。 |
| 128 | In class, on your phone, and in bed at night. | 上课、打电话、晚上睡觉 |
| 129 | The bully is very active in those places. | 欺负者在这些地方非常活跃. |
| 130 | First, imagine you're in an English class or meeting. | 首先,想象一下你在上英语课或开会. |
| 131 | The teacher or boss asks a question. | 师或老板问. |
| 132 | Inside your head, the answer comes, I think it's present perfect. | 在你的脑海里,答案来了, 我认为它是现在的完美。 |
| 133 | And for one second, you feel brave. | 一秒钟,你感到勇敢。 |
| 134 | Your mouth starts to open. | 你的嘴开始张开。 |
| 135 | And then the bully jumps in. | 然后恶霸跳进来. |
| 136 | Wait, what if you say it wrong? | 等等,如果你说错了呢? |
| 137 | What if they think you're stupid? | 如果他们认为你傻呢? |
| 138 | Just stay quiet. | 保持安静 |
| 139 | So you close your mouth. | 所以你闭上你的嘴。 |
| 140 | You look shy, but really, you just lost a small fight with that inner bully. | 你看上去很害羞,但真的, 你只是输了一场小战斗 与内在的欺负。 |
| 141 | Then, second moment, your phone. | 然后,第二分钟,你的手机。 |
| 142 | You want to send a message in English. | 您想要用英语发送信息 。 |
| 143 | Maybe to a teacher, a manager, or someone you like. | 也许是老师 经理 或者你喜欢的人 |
| 144 | You type something. | 你输入的东西。 |
| 145 | And the voice says, who do you think you are? | 声音说,你以为你是谁? |
| 146 | Your English is so bad, they won't care. | 你的英语很烂,他们不会在乎的 |
| 147 | So you erase the message, maybe you even erase a voice note three times. | 所以,你删除消息, 也许你甚至删除语音符三次。 |
| 148 | And then later that night, the same voice says, | 那晚晚些时候,同一个声音说, |
| 149 | Why don't you take more action? | 你为什么不采取更多的行动? |
| 150 | Why are you so quiet? | 你为什么这么安静? |
| 151 | It's like, excuse me, sir, you told me not to do anything. | 对不起,先生,你叫我别做任何事 |
| 152 | Yeah, it's very confusing. | 是啊,这是非常混乱的。 |
| 153 | And the third place the bully loves is bedtime. | 而恶霸所爱的第三处是睡觉时间. |
| 154 | You lie in the dark, phone in your hand. | 你躺在黑暗中,手机在你的手。 |
| 155 | You scroll and your brain starts a highlight movie of your mistakes. | 你滚动和你的大脑 开始一个突出的电影 你的错误。 |
| 156 | Why did you say that today? | 你今天为什么这么说? |
| 157 | Why didn't you speak up in that meeting? | 你为什么不在那个会议上说出来? |
| 158 | Why are you still here in life? | 你为什么还在这里生活? |
| 159 | This is how we get into a spiral. | 这就是我们如何进入螺旋。 |
| 160 | One scary thought leads to another and another, | 一个可怕的想法 导致另一个和另一个 |
| 161 | until you feel like you're carrying the whole world in your mind. | 直到你觉得你把整个世界 都放在脑海里 |
| 162 | Like you're carrying the world on your shoulders. | 犹如肩背天下. |
| 163 | You feel heavy, even if you didn't do much that day. | 你感觉很重,即使你那天没有做太多。 |
| 164 | At the end of the day, it's not your English level that makes you tired. | 最终,并不是你的英语水平让你感到疲惫. |
| 165 | It's this quiet fight inside your head. | 你脑子里有这么安静的战斗 |
| 166 | And hey, if that is you, we're not judging you. | 嘿,如果那是你, 我们不是在评判你。 |
| 167 | We've both been there too, really. | 我们都去过那里,真的。 |
| 168 | So if the bully is driving the car right now, | 所以如果恶霸现在开车 |
| 169 | how do we invite someone else to sit in the driver's seat? | 我们如何邀请其他人坐在驾驶座上? |
| 170 | That's where the inner coach comes in. | 即内导师入. |
| 171 | Let's talk about that voice next. | 接下来我们谈谈那个声音 |
| 172 | Yeah, because just saying stop thinking negative never works. | 是啊,因为只是说停止思考 负面永远不会起作用。 |
| 173 | We need a new way to talk to ourselves. | 我们需要一种新的方式来和自己交谈。 |
| 174 | Think of it like this. | 这样想吧 |
| 175 | You can't just throw the bully out of the group chat, | 你不能把恶霸扔出集体聊天 |
| 176 | but you can add a new member, a calm, wise coach. | 但你可以增加一位新成员 一个冷静 明智的教练 |
| 177 | The inner bully says, you failed this test. | 内在欺负者说,你没有通过这个测试。 |
| 178 | You're stupid. | 你个笨蛋 |
| 179 | The inner coach says, you failed this test. | 内线教练说 这次测试你失败了 |
| 180 | Ouch, that hurts. | 哦,这很疼。 |
| 181 | Let's see why it happened and what we can change. | 让我们看看为什么会这样 我们能改变什么 |
| 182 | After my studies, I had to teach my first big English class. | 学习完后,只好教第一堂大英文课. |
| 183 | I was so nervous. | 我很紧张。 |
| 184 | I felt my voice shaking. | 我感觉我的声音颤抖。 |
| 185 | I forgot some words. | 我忘了几个字。 |
| 186 | One student even corrected my pronunciation. | 一个学生甚至纠正了我的发音。 |
| 187 | Oh, that can feel terrible. | 哦,那会感觉很糟糕。 |
| 188 | Yeah. | 对 |
| 189 | When I went home, my bully voice said, | 当我回家时 我的恶声说 |
| 190 | see, you're a bad teacher. | 你看,你是一个坏老师。 |
| 191 | You will never be good enough. | 你永远也不够好。 |
| 192 | Maybe you should stop. | 也许你应该停止。 |
| 193 | And that kind of mindset doesn't just hurt. | 那种心态并不只是伤害。 |
| 194 | It also kills your progress. | 它也毁了你的进步。 |
| 195 | If you believe that story, you won't try again. | 如果你相信那个故事 你不会再试了 |
| 196 | But then a few days later, I wrote down | 但几天后,我写下 |
| 197 | what actually happened, and I asked myself, | 到底发生了什么 我问自己 |
| 198 | if I was my own student, what would I say? | 如果我是我自己的学生,我会说什么? |
| 199 | That was my inner coach speaking for the first time. | 那是我的内线教练第一次发言 |
| 200 | And what did the coach say? | 教练怎么说? |
| 201 | It said, OK, your lesson was not perfect, but you showed up. | 它说,OK,你的课不是完美的, 但你出现了。 |
| 202 | You stood in front of the class. | 你站在课前。 |
| 203 | That is brave. | 这是勇敢的。 |
| 204 | Next time, you can prepare more examples, | 下次,你可以准备更多的例子, |
| 205 | breathe more slowly, and maybe laugh | 慢慢呼吸,也许可以笑 |
| 206 | when you make a mistake. | 当你犯了错误。 |
| 207 | Ah, that already feels lighter. | 啊,那已经感觉轻了。 |
| 208 | That moment was a small light bulb moment for me. | 那一刻对我来说是一个小灯泡的时刻。 |
| 209 | I realized I don't have to wait until I'm | 我意识到我不必等待 直到我 |
| 210 | perfect to be kind to myself. | 对我很好 |
| 211 | I can be kind while I grow. | 我长大后会很善良的 |
| 212 | You can practice this, too. | 你也可以练习这个 |
| 213 | Next time you make a mistake in English, | 下次你犯了英语错误 |
| 214 | try this small change. | 尝试这个小变化。 |
| 215 | Don't say, I am stupid. | 不要说,我是愚蠢的。 |
| 216 | Say, I feel stupid right now, but this is just one moment. | 我现在觉得很傻,但这只是一分钟。 |
| 217 | What can I learn? | 我能学到什么? |
| 218 | That one sentence slowly changes your mindset. | 一句话慢慢地改变了你的心态。 |
| 219 | It gives you a little more clarity. | 让你更清楚一点 |
| 220 | You're not attacking who you are. | 你不是在攻击自己 |
| 221 | You're just looking at what happened. | 你只是看着发生了什么。 |
| 222 | Now, there is another big idea here. | 现在,这里还有一个大主意。 |
| 223 | Your brain is always learning what | 你的大脑总是在学习什么 |
| 224 | to show you, like a social media app. | 让你看看 就像社交媒体的应用 |
| 225 | Yeah, let's talk about your mind's algorithm. | 是啊,让我们谈谈你的思想算法。 |
| 226 | If you've ever opened YouTube and suddenly it's | 如果你曾经打开YouTube 突然 |
| 227 | all cooking videos, you know what an algorithm does. | 所有烹饪视频, 你知道一个算法做什么。 |
| 228 | Right, if you watch a lot of cooking, the app says, | 好吧,如果你看了很多的烹饪, 应用程序说, |
| 229 | oh, you like this, I'll show you more. | 哦,你喜欢这样,我会告诉你更多。 |
| 230 | If you watch sad news all day, it shows you more sad news. | 如果你整天看悲伤的新闻, 它显示你更多的悲伤新闻。 |
| 231 | Your mind works in a very similar way. | 你的思维方式很相似 |
| 232 | The thoughts you repeat are like videos you like | 你重复的想法就像你喜欢的视频 |
| 233 | and watch again. | 并再次观看。 |
| 234 | If you think all day, I'm lazy, I'm behind, | 如果你想一整天,我懒惰,我落后了 |
| 235 | I'll never change, your brain starts to collect proof. | 我永远不会改变, 你的大脑开始收集证据。 |
| 236 | Look, you didn't finish that task. | 你看,你没有完成那个任务。 |
| 237 | Look, your friend is more successful. | 听着,你的朋友更成功 |
| 238 | Look, you made another mistake. | 你看,你又犯了一个错误。 |
| 239 | So the algorithm in your head learns, | 所以,算法在你脑中学习, |
| 240 | oh, this is important for you. | 这对你来说很重要 |
| 241 | Let me show you more of it. | 让我告诉你更多。 |
| 242 | But if you start noticing small wins, | 但如果你开始注意到小赢家 |
| 243 | I listened to English for 10 minutes today. | 我今天听了十分钟英语 |
| 244 | I sent an email I was scared to send. | 我发了一个邮件 我害怕发送。 |
| 245 | I stepped a little bit out of my comfort zone. | 我走出了一点舒适的地带 |
| 246 | Then your mind begins to see a new story. | 然后,你的大脑开始看到一个新的故事。 |
| 247 | Hey, maybe I'm not stuck, I am changing. | 嘿,也许我没有卡住,我在改变。 |
| 248 | When you step out of your comfort zone, even a little, | 当你走出你的舒适地带, 甚至一点点, |
| 249 | you give new data to your brain. | 你给了你的大脑新的数据。 |
| 250 | You show it a different possible you. | 你表现了另一种可能 |
| 251 | And you don't have to pretend everything is perfect. | 你不必假装一切都完美 |
| 252 | You just choose which moments you want to highlight | 你只要选择要突出的瞬间 |
| 253 | in your day. | 在你的时代。 |
| 254 | So if we wanna change how we feel, we don't need magic. | 如果我们想改变我们的感受 我们不需要魔法 |
| 255 | We need simple, repeatable actions | 我们需要简单、可重复的行动 |
| 256 | that send a new message into the algorithm. | 给算法发送新信息 |
| 257 | Let's give you three very small daily habits | 让我们给你三个非常小的日常习惯 |
| 258 | that can help you do this, | 那可以帮助你做到这一点, |
| 259 | in the morning, during hard moments, and at night. | 在早晨,在艰难的时刻,在晚上。 |
| 260 | Nothing crazy, just things you can really use, | 没有什么疯狂的, 只是一些你可以真正使用的东西, |
| 261 | even on a tired day. | 即使在一个疲惫的一天。 |
| 262 | Let's start with the morning, | 让我们从早上开始, |
| 263 | because that's when the group chat in your head wakes up too. | 因为那也是你脑海中集体聊天的时候 |
| 264 | Yeah, many of us start our day by opening our phone. | 是啊,我们很多人从今天开始 打开我们的电话。 |
| 265 | So we start by reading other people's lives, | 我们从读别人的生活开始 |
| 266 | other people's problems, other people's opinions. | 其他人的问题,其他人的意见。 |
| 267 | And then we wonder why we feel tired before breakfast. | 然后我们想知道为什么我们在早餐前感到疲倦。 |
| 268 | Yeah, so try this. | 是啊,所以试试这个。 |
| 269 | Before you touch your phone, | 在你碰手机之前, |
| 270 | say or write one sentence to yourself. | 说或写一句话给自己。 |
| 271 | For example, today, I will talk to myself like a friend. | 例如,今天,我将像朋友一样对自己说话。 |
| 272 | Today, I will make one small progress in my English. | 今天,我将以英语取得一点小进展。 |
| 273 | It takes maybe 10 seconds, | 也许需要10秒 |
| 274 | but it tells your brain, I am the driver of my day. | 但它告诉你的大脑, 我是今天的司机。 |
| 275 | You're not just carrying the world on your shoulders | 你不只是肩负世界 |
| 276 | from the first minute. | 从第一分钟起。 |
| 277 | Next habit is for those hot moments, | 接下来的习惯是那些炎热的时刻, |
| 278 | when you feel angry, hurt, or ashamed very fast. | 当你感到愤怒,伤害, 或者感到羞愧非常快。 |
| 279 | For example, someone laughs when you make a mistake, | 例如,有人笑 当你犯了错误, |
| 280 | or you see a photo online that makes you feel less than, | 或者你在网上看到一张照片 让你觉得比, |
| 281 | or you get a message that wakes up all your doubts. | 或者你得到一个信息 唤醒你所有的怀疑。 |
| 282 | In that moment, do nothing, just for a few seconds. | 在那一刻,什么都不做,只是几秒钟。 |
| 283 | Don't text, don't post, don't explode. | 别发短信 别发帖 别爆炸 |
| 284 | Take a breath and ask, | 喘口气问, |
| 285 | what is my inner bully saying right now? | 我内心的恶霸现在在说什么? |
| 286 | Maybe it's, you're a failure, nobody respects you. | 也许你是个失败者 没人尊重你 |
| 287 | Then gently ask, what would my inner coach say? | 然后轻轻地问,我的内在教练会怎么说? |
| 288 | Maybe, this hurts, but it doesn't decide my future. | 也许,这很痛,但它不能决定我的未来。 |
| 289 | I can answer later when I feel calmer. | 我以后会回答的,当我感到冷静。 |
| 290 | You don't have to control the first thought, | 你不必控制第一个想法 |
| 291 | but you can choose the second thought. | 但你可以选择第二个想法。 |
| 292 | That choice is where you begin to bounce back. | 这个选择是你开始反弹的地方 |
| 293 | It's like a song on the radio. | 犹如收音机之歌. |
| 294 | You can't always control which song plays first, | 你不能总是控制哪首歌先演奏 |
| 295 | but you can decide whether you leave it on | 但你可以决定是否把它留在 |
| 296 | or change the station. | 或者改变车站。 |
| 297 | And now the last habit for the end of your day. | 而现在你最后的习惯了 |
| 298 | Many people go to bed and only replay their mistakes. | 很多人上床睡觉,只重现自己的错误. |
| 299 | I should have done this. | 我应该这样做。 |
| 300 | I shouldn't have said that. | 我不应该这么说的 |
| 301 | I wasted the day. | 我浪费了一天。 |
| 302 | That's like giving your brain a negative report every night. | 这就像给你的大脑 负面报告每晚。 |
| 303 | No wonder you wake up tired. | 难怪你醒来很累 |
| 304 | Tonight, try this instead. | 今晚,试试这个 |
| 305 | Before you sleep, write three things you did right. | 睡前写三件你做对的事 |
| 306 | They can be very small. | 它们可能非常小。 |
| 307 | I listened to this podcast. | 我听这个播客的 |
| 308 | I wrote one comment in English. | 我用英语写了一篇评论。 |
| 309 | I walked for five minutes. | 我走了五分钟 |
| 310 | See, this trains your mind's algorithm to see progress, | 你看,这训练了你的思维算法 以看到进步, |
| 311 | not only problems. | 不仅是问题 |
| 312 | You're telling your brain, hey, I am moving forward. | 你在告诉你的大脑,嘿,我在前进。 |
| 313 | When you do this again and again, | 当你一次又一次这样做时, |
| 314 | your confidence doesn't jump in one day. | 你的信心不会在一天之内跳跃 |
| 315 | It slowly builds up. | 它慢慢积聚。 |
| 316 | Right, you begin to see yourself as someone | 对,你开始把自己看成一个人 |
| 317 | who maybe feels scared, but still shows up. | 可能觉得害怕,但仍出现。 |
| 318 | Yes, you're not trying to become a perfect robot | 对,你不是想成为完美的机器人 |
| 319 | with no bad thoughts. | 没有坏想法。 |
| 320 | You're learning to be a human with a kinder inner voice. | 你正在学习做一个有更亲切内心声音的人. |
| 321 | So, that's it for today's main conversation. | 所以,这就是今天的主要谈话。 |
| 322 | We hope something we said today sits in your mind | 我们希望我们今天说的话 被你所想 |
| 323 | and maybe changes the way you talk to yourself, | 也许改变你对自己说话的方式 |
| 324 | even just a little bit. | 甚至只是一点点。 |
| 325 | Yeah, and remember, | 是的,记住, |
| 326 | you don't have to fix everything in one day. | 你不必在一天内修复一切 |
| 327 | Just noticing your inner voice is already a big step. | 只是注意到你内心的声音已经是一大步了。 |
| 328 | And before we say goodbye, | 在我们说再见之前 |
| 329 | let's take a slow walk through some of the words | 让我们慢慢走过一些词 |
| 330 | and phrases we used today. | 和我们今天使用的词语。 |
| 331 | Yeah, just relax and listen. | 是啊,只是放松和倾听。 |
| 332 | You don't have to remember everything at once. | 不须一时忆念一切. |
| 333 | So, the first word is mindset. | 所以,第一个词就是心态。 |
| 334 | Mindset means your usual way of thinking about yourself | Mindset是指你通常对自己的看法 |
| 335 | and about life. | 和关于生活。 |
| 336 | It's like the settings of your mind. | 这就像你的思想环境。 |
| 337 | For example, her mindset used to be very negative, | 比如说 她的心态过去很消极 |
| 338 | but now she's learning to be kinder to herself. | 但是现在她学会了对自己更亲切 |
| 339 | Or, if you change your mindset about mistakes, | 或者,如果你改变你的心态 对于错误, |
| 340 | you can enjoy learning more. | 你可以享受更多的学习。 |
| 341 | Next word, overwhelm. | 下句,过也. |
| 342 | Overwhelm is the heavy feeling | 压抑是沉重的感觉 |
| 343 | when there's too much to think or to do. | 当有太多 思考或做。 |
| 344 | Your brain feels full and you don't know where to start. | 你的大脑充满了,你不知道从哪里开始。 |
| 345 | For example, I feel overwhelmed when I have many messages, | 例如,当我收到许多信息时,我感到不堪重负, |
| 346 | many tasks, and no plan. | 很多任务,没有计划。 |
| 347 | Or, learning English should not give you overwhelm every day. | 或者,学习英语不应该给你 每天压倒。 |
| 348 | Another word we used, progress. | 我们用的另一个词,进步。 |
| 349 | Progress means small steps forward, | 进步意味着向前迈出小步, |
| 350 | not perfection. | 并非完美无缺 |
| 351 | It's about moving, even if the steps are tiny. | 这是关于移动, 即使台阶很小。 |
| 352 | For example, listening to one English podcast a day | 比如每天听一个英国播客 |
| 353 | is still progress. | 目前仍在取得进展。 |
| 354 | Or, don't wait to be perfect, celebrate your progress. | 或者,不要等待 完美,庆祝你的进步。 |
| 355 | Let's look at clarity. | 先明观. |
| 356 | Clarity is when your mind feels clear | 明晰是当你的头脑清晰 |
| 357 | and you understand what to do. | 你明白该怎么做 |
| 358 | The opposite is confusion. | 与此相反的是混淆。 |
| 359 | For example, writing my thoughts in a notebook | 比如用笔记本写我的想法 |
| 360 | gives me more clarity. | 让我更清楚一点 |
| 361 | Or, after we talked, I had clarity about my next step. | 或者,在我们谈完之后,我对下一步有清楚的认识。 |
| 362 | Another word is spiral. | 另一个词是螺旋 |
| 363 | A spiral is when something goes round and round | 螺旋是当东西转来转去 |
| 364 | and usually gets worse. | 通常情况会更糟 |
| 365 | A thought spiral is when one bad thought | 思想螺旋是当一个错误的想法 |
| 366 | becomes many bad thoughts. | 成为许多坏想法。 |
| 367 | For example, I made one mistake | 比如说,我犯了一个错误 |
| 368 | and then my mind went into a spiral of negative ideas. | 然后,我的思想进入了 螺旋式的负面想法。 |
| 369 | Or, when you notice a spiral starting, | 或者,当你发现螺旋开始, |
| 370 | it helps to take a breath and pause. | 它有助于呼吸和暂停。 |
| 371 | Now, an expression, beat yourself up. | 现在,一个表情,打你自己。 |
| 372 | To beat yourself up means to be very hard | 揍自己就意味着很辛苦 |
| 373 | or very unkind to yourself because of a mistake. | 或者因为一个错误而对自己很不友善 |
| 374 | For example, she beats herself up | 譬如说,她打自己 |
| 375 | for every small error in English. | 每一次英语小错误。 |
| 376 | Or, you don't have to beat yourself up, | 或者,你不必自暴自弃, |
| 377 | you can just learn from it. | 你可以从中吸取教训 |
| 378 | Next phrase, light bulb moment. | 下一个短语,灯泡瞬间。 |
| 379 | A light bulb moment is a sudden moment | 一个灯泡瞬间是突然 |
| 380 | when you understand something clearly. | 当你明白什么。 |
| 381 | It feels like a light turns on in your mind. | 感觉你脑海中充满了光线 |
| 382 | For example, I had a light bulb moment | 例如,我有一个灯泡瞬间 |
| 383 | when I realized my inner voice was the real problem. | 当我意识到内心的声音才是真正的问题 |
| 384 | Or, sometimes one sentence in a book | 或者,有时在书里说一句话 |
| 385 | can give you a light bulb moment. | 可以给你一个灯泡瞬间。 |
| 386 | Now, we also said at the end of the day. | 现在,我们最后也说。 |
| 387 | At the end of the day means when you think about | 最终意味着当你想到 |
| 388 | what is really important after everything. | 毕竟什么才是最重要的 |
| 389 | For example, at the end of the day, | 比如说,最后, |
| 390 | your mental health matters more than being perfect. | 你的精神健康比完美更重要 |
| 391 | Or, at the end of the day, how you talk to yourself | 或者,在一天结束时, 你如何对自己说话 |
| 392 | is more important than one test. | 不只是一个测试。 |
| 393 | Another useful expression, step out of your comfort zone. | 另一个有用的表达,走出你的舒适地带。 |
| 394 | To step out of your comfort zone means to do something new | 走出你的舒适地带 意味着做一些新的事情 |
| 395 | or a bit scary, not dangerous, | 或有点吓人,不危险, |
| 396 | but different from your normal safe area. | 但和正常的安全区域不同 |
| 397 | For example, speaking to a stranger in English | 比如说,用英语跟陌生人说话 |
| 398 | is stepping out of your comfort zone. | 正在走出你的舒适地带。 |
| 399 | Or, you don't grow if you never step out | 或者,你不会成长 如果你从来没有走出 |
| 400 | of your comfort zone. | 你的舒适地带。 |
| 401 | Let's look at carry the world on your shoulders. | 让我们看看你肩上的世界 |
| 402 | If you carry the world on your shoulders, | 如果你肩负世界 |
| 403 | you feel like you have too many problems | 你觉得你的问题太多了 |
| 404 | or too much responsibility. | 或者责任过重 |
| 405 | Everything feels heavy. | 感觉很沉重 |
| 406 | For example, he feels like he is carrying the world | 比如说,他觉得自己在背负世界 |
| 407 | on his shoulders at work. | 他的肩膀工作时。 |
| 408 | Or, you don't have to carry the world | 或者,你不必背负世界 |
| 409 | on your shoulders alone. | 独自一人肩上 |
| 410 | Another phrasal verb, shut down. | 另一种词性动词,关闭. |
| 411 | To shut down means to stop talking or reacting | 关闭意味着停止交谈或反应 |
| 412 | because you feel stressed, scared, or hurt. | 因为你感到压力,害怕,或者伤害。 |
| 413 | For example, when they laughed at his mistake, | 例如,当他们嘲笑他的错误时, |
| 414 | he shut down and stayed silent. | 他关闭和保持沉默。 |
| 415 | Or, if your teacher is too strict, | 或者,如果你的老师太严格 |
| 416 | some students just shut down and stop trying. | 有些学生只是关闭 停止尝试。 |
| 417 | Another one, build up. | 又一,积聚. |
| 418 | To build up means to grow slowly over time, | 为了建立 慢慢成长的手段, |
| 419 | little by little, not all at once. | 一点一点,一点一点,一点一点。 |
| 420 | For example, small daily English habits | 例如,每日小英语习惯 |
| 421 | build up your confidence. | 建立你的信心。 |
| 422 | Or, if you keep promises to yourself, | 或者,如果你信守诺言 |
| 423 | you build up self-trust. | 你建立自我信任。 |
| 424 | Another phrasal verb, hold back. | 另一种语法动词,按住. |
| 425 | To hold back means to stop yourself from doing something, | 阻止你是为了阻止自己做点什么 |
| 426 | often because of fear or doubt. | 经常是因为恐惧或怀疑 |
| 427 | For example, her fear of making mistakes | 比如她害怕犯错 |
| 428 | holds her back from speaking in class. | 阻止她在课堂上说话。 |
| 429 | Or, don't let your old story hold you back | 或者,不要让你的旧故事阻碍你 |
| 430 | from trying again. | 从再次尝试。 |
| 431 | Let's talk about show up. | 谈现身. |
| 432 | To show up means to be present and try, | 露面意味着要在场并尝试 |
| 433 | even if you're not perfect and even if you are scared. | 即使你不够完美 即使你害怕 |
| 434 | For example, you showed up today | 比如,你今天来了 |
| 435 | and listened to this whole episode. | 并听了这整集。 |
| 436 | That's a big step. | 这是一大步。 |
| 437 | Or, you don't have to be the best. | 或者,你不必成为最好的。 |
| 438 | You just have to show up and practice. | 你只需要出现和练习。 |
| 439 | And our last phrase is bounce back. | 我们最后一句话是回弹。 |
| 440 | To bounce back means to recover after something bad | 反弹意味着在坏事发生后恢复 |
| 441 | and become strong again. | 并重新变得强大。 |
| 442 | For example, after a bad exam, | 例如,考试失败后, |
| 443 | she took one day to rest and then bounced back. | 她花了一天时间休息 然后反弹回来 |
| 444 | Or, a kinder inner voice helps you bounce back faster | 或者,一个更温柔的内在声音 帮助你更快地回弹 |
| 445 | after a hard day. | 在艰难的一天之后 |
| 446 | If you like, you can choose two or three of these words | 如果你喜欢,你可以选两三个字 |
| 447 | and write your own sentences in the comments. | 并在评论中写出自己的句子。 |
| 448 | Yeah, that's a great way to build up your vocabulary | 是啊,这是一个很好的方法 积累你的词汇 |
| 449 | and also show up for your English practice. | 也出现在你的英语练习。 |
| 450 | And remember, you don't need to use all of them today. | 记住,你今天不用全用 |
| 451 | Just keep them in your mind | 让他们留在你的脑海里 |
| 452 | and slowly they will become part of your language. | 它们会慢慢成为你语言的一部分 |
| 453 | We're really happy you spent this time with us. | 我们很高兴你和我们在一起 |
| 454 | Take care of your English and take care of your inner voice. | 照顾好你的英语,照顾好你内心的声音. |
| 455 | This is Anna. | 这是安娜。 |
| 456 | And this is Jake. | 这是杰克。 |
| 457 | 而且你一直在听英国的Leap Podcast。 | |
| 458 | Bye. | 再见。 |
| 459 | Your progress doesn't end here. | 你的进步不会在这里结束。 |
| 460 | To continue advancing your English skills, | 为了继续提升你的英语能力, |
| 461 | click on the next video or explore the additional videos | 点击下一个视频或探索其他视频 |
| 462 | we've thoughtfully selected for you. | 我们已经为你精心挑选了 |
该视频共有字幕 462 条。解锁更多字幕为会员功能，请移动到 价格
P7 · 英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p07 20260116-English Podcast For Easy English Conversation _ Learn English Fast _ Wh (P7)
英文听力暴涨 100%｜直接听懂正常美音语速，耳朵彻底开窍！雅思｜四六级｜托福 p07 20260116-English Podcast For Easy English Conversation _ Learn English Fast _ Wh (P7)
发布于 2026-04-02 · 时长 20:25字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:05 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 0:11 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 0:14 | I'm Anna. | 我叫安娜,你好吗? |
| 0:15 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 0:16 | We're really happy you're here. | 我们很高兴你在这里。 |
| 0:18 | Maybe you're walking, cleaning, studying, or just lying on your bed, phone in your hand. | 也许你正在走路,打扫,学习, 或者只是躺在床上,手机在你的手。 |
| 0:24 | Yeah, phone in your hand is the important part. | 对,你手上的电话很重要 |
| 0:28 | Be honest, how long can you scroll, but as soon as someone says, | 老实说,你能滚动多久, 但只要有人说, |
| 0:32 | read a book, your brain goes, oh, I'm tired. | 读一本书,你的大脑,哦,我累了。 |
| 0:37 | We can watch videos for an hour, but 10 minutes with a book feels like a big project. | 我们可以看一个小时的视频, 但10分钟的书感觉像一个大项目。 |
展开字幕全文（318 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn | 嘿,英语学习者,欢迎回到英语 Leap Podcast, 你的舒适学习的地方 |
| 2 | easy English through real-life conversations. | 简单英语通过现实生活中的对话. |
| 3 | I'm Anna. | 我叫安娜,你好吗? |
| 4 | And I'm Jake. | 我是杰克,我叫杰克,我是杰克,我是杰克,我是杰克,我是杰克,我是杰克 |
| 5 | We're really happy you're here. | 我们很高兴你在这里。 |
| 6 | Maybe you're walking, cleaning, studying, or just lying on your bed, phone in your hand. | 也许你正在走路,打扫,学习, 或者只是躺在床上,手机在你的手。 |
| 7 | Yeah, phone in your hand is the important part. | 对,你手上的电话很重要 |
| 8 | Be honest, how long can you scroll, but as soon as someone says, | 老实说,你能滚动多久, 但只要有人说, |
| 9 | read a book, your brain goes, oh, I'm tired. | 读一本书,你的大脑,哦,我累了。 |
| 10 | We can watch videos for an hour, but 10 minutes with a book feels like a big project. | 我们可以看一个小时的视频, 但10分钟的书感觉像一个大项目。 |
| 11 | I've heard so many people say, I wish I could read more, but I just don't have time, | 我听到这么多人说, 我希望我能读更多, 但我只是没有时间, |
| 12 | or reading is boring. | 或者读是无聊的。 |
| 13 | And maybe you've thought that too, or maybe you love reading already, | 也许你也这么想 或者你已经喜欢阅读了 |
| 14 | but you never really thought about what it's doing inside your mind. | 但你从来没有真正想过 它在做什么 在你的脑海里。 |
| 15 | So today we want to talk about how reading changes your brain, | 今天我们要谈谈阅读如何改变你的大脑 |
| 16 | your focus, your emotions, even the way you see people in the world. | 你的专注,你的情绪, 甚至你看到的人在世界上。 |
| 17 | Not in a heavy science way, in simple B1 level English with real examples, | 以B1级英语 以真实的例子 |
| 18 | so you can also steal some nice sentences to talk about reading in English. | 这样你也可以偷一些好句子来谈论英文的阅读. |
| 19 | If you don't understand every word, that's okay. | 如果你不明白每个字, 那没关系。 |
| 20 | Just relax, listen, and let the ideas sit in your mind. | 放松点,听好,让想法放在你的脑海里 |
| 21 | You can always listen again later. | 你以后再听会吧 |
| 22 | And at the end, we'll do a short word tour. | 并在最后进行简短的单词巡演. |
| 23 | We'll take some useful words from this episode and explain them slowly with examples, | 我们从这集中取一些有用的词, 用例子慢慢地解释, |
| 24 | so they really stay with you. | 所以他们真的和你在一起。 |
| 25 | If you like learning English like this, through calm conversations, | 如果你喜欢学英语 这样,通过平静的对话, |
| 26 | don't forget to like this video and subscribe to the English Leap Podcast. | 别忘了喜欢这段视频 并订阅英国Leap Podcast。 |
| 27 | It really helps more learners find this. | 这真的帮助更多的学习者找到这个。 |
| 28 | And we'd love to hear from you later in the comments. | 我们想听到你稍后的评论。 |
| 29 | Are you already a reader or are you not a reading person yet? | 你是已经是一个读者 还是你不是一个读者呢? |
| 30 | All right, let's jump in. | 好吧,我们跳进去。 |
| 31 | Let's first talk about why so many people feel they don't have time to read, | 让我们首先谈谈为什么这么多人觉得 他们没有时间阅读, |
| 32 | even when their thumbs have time to scroll. | 即使他们的拇指有时间滚动。 |
| 33 | Yeah, that sentence already hurts a little, right? | 是啊,这句话已经伤害了一点,对不对? |
| 34 | Because if I'm honest, I say that too. | 因为如果我是诚实的,我也这么说。 |
| 35 | I have a lot on my plate. | 我有很多事情要处理 |
| 36 | I just can't get around to reading. | 我只是没空看书 |
| 37 | Same. | 同样的。 |
| 38 | I say, my day is so busy. | 我说,我今天很忙 |
| 39 | I'm exhausted. | 我筋疲力尽了 |
| 40 | And then somehow, I still lose track of time watching short videos in bed. | 然后不知何故,我还是失去了时间 看着在床上的短视频。 |
| 41 | My eyes are tired, but my thumb is still scrolling. | 我的眼睛累了,但我的拇指还在卷 |
| 42 | Exactly. | 没错 |
| 43 | It's like our brain thinks, I don't have energy for a book, | 这就像我们的大脑认为, 我没有精力一本书, |
| 44 | but I have energy to scroll for 40 minutes. | 但我有40分钟的精力 |
| 45 | I think a lot of us feel guilty about that. | 我认为我们很多人对此感到内疚。 |
| 46 | We want to read more, maybe in English, maybe in our own language, | 我们想读更多,也许用英语,也许用我们自己的语言, |
| 47 | but life feels hectic. | 但生活感觉很紧张 |
| 48 | Work, family, messages, cleaning. | 工作 家庭 信息 清洁 |
| 49 | And then your brain hits a wall and just wants something easy. | 然后,你的大脑撞到墙上 想要一些轻松的东西。 |
| 50 | And if that's you, we just want to say, you're not broken. | 如果那是你,我们只想说,你不是坏的。 |
| 51 | You're living in a very loud world. | 你生活在一个非常响亮的世界。 |
| 52 | Your mind is tired, not lazy. | 你的思想很疲惫,不是懒惰 |
| 53 | So today, we just want to sit with you and talk calmly about what reading can do inside you, | 所以今天,我们只想和你坐在一起 冷静地谈谈阅读能对你做什么 |
| 54 | inside your brain, inside your feelings, | 在你的大脑, 在你的感受, |
| 55 | and how you can slowly bring it back into your life, even if it's just 10 minutes. | 你如何慢慢地把它带回你的生活, 即使它只是10分钟。 |
| 56 | Right. | 对 |
| 57 | And maybe the first thing we should say is, your free time is yours. | 也许我们首先要说的是 你的空闲时间是你的 |
| 58 | Yes. | 对 |
| 59 | If you love dramas or games or just lying on the sofa doing nothing, that's okay. | 如果你喜欢戏剧或游戏 或者躺在沙发上什么都不做,没关系。 |
| 60 | After a long day, we all need to wind down somehow. | 经过漫长的一天,我们都需要 以某种方式结束。 |
| 61 | For me, sometimes it's climbing videos or travel vlogs. | 对我来说,它有时是攀登视频或旅行vlogs。 |
| 62 | I tell myself, just one, and I end up in a rabbit hole of people | 我告诉自己,只有一个,我最后 在一个兔子洞的人 |
| 63 | hiking in places I can't even pronounce. | 徒步旅行的地方 我甚至不能发音。 |
| 64 | For me, it's music and random cat videos. | 对我来说,这是音乐和随机猫的视频。 |
| 65 | I put my headphones on just for a song and suddenly my tea is cold and 30 minutes are gone. | 我戴上耳机只为一首歌 突然间我的茶凉了 30分钟没了 |
| 66 | So we're not here to say reading is better. | 所以我们不是来说读书更好 |
| 67 | Everything else is bad. | 其他的都是坏东西 |
| 68 | No, we just want to show that reading is different. | 不,我们只是想表明 阅读是不同的。 |
| 69 | Other hobbies are like fast food. | 其他爱好如快餐. |
| 70 | You enjoy them quickly and that's fine. | 你享受他们很快,这很好。 |
| 71 | Reading is more like a slow meal you cook at home. | 阅读更像是你在家里做的慢餐. |
| 72 | It takes more time, but it also feeds you in a deeper way. | 这需要更多的时间,但它也以更深的方式供养你。 |
| 73 | Yeah, when you watch something, the world is built for you. | 是啊,当你看的东西, 世界是为你建造的。 |
| 74 | Sound, color, faces. | 声音 颜色 脸 |
| 75 | But when you read, you build the world. | 但念时造世间. |
| 76 | Your brain has to wake up and paint the picture. | 你的大脑必须醒过来画画 |
| 77 | So reading isn't about being a better person. | 所以读书不是要成为更好的人 |
| 78 | It's about giving your brain a different kind of rest, a quiet, active rest. | 是关于给你的大脑一个不同的休息, 一个安静的,积极的休息。 |
| 79 | And I think that quiet is really rare now. | 我觉得这种安静是很少见的 |
| 80 | We live in what people call a microwave age. | 我们生活在人们所称的微波时代。 |
| 81 | Yeah, everything has to be ready now. | 是的,一切必须准备好。 |
| 82 | Fast food, fast messages, fast entertainment, 10-second videos, notifications all day. | 快餐,快讯,快娱乐,十秒视频,全天通知. |
| 83 | I notice it in myself. | 我亲眼看到的 |
| 84 | I open a page, start reading, and after two paragraphs, my hand reaches for my phone by itself. | 我打开一页,开始阅读, 在两段之后,我的手伸到我的电话本身。 |
| 85 | My brain is like, where's the next shiny thing? | 我的大脑就像,哪里是下一个闪亮的东西? |
| 86 | Me too. | 我也一样。 |
| 87 | I remember one evening I lit a candle, made tea, sat on the sofa with a book, thinking, | 我记得有一天晚上,我点了蜡烛,泡了茶,坐在沙发上,拿着书,想着, |
| 88 | tonight I will be that aesthetic reading girl from Pinterest. | 今晚我会是普林斯的美学读物 |
| 89 | Five minutes later, I was on my phone looking at more pictures of people reading. | 五分钟后,我在手机上看到更多人们阅读的照片. |
| 90 | Yeah, we're all like that. | 是啊,我们都一样。 |
| 91 | And it shows how short our focus has become. | 它显示了我们的注意力变得多么短暂。 |
| 92 | That's why reading, even for 10 minutes, is like a tiny gym for your attention. | 这就是为什么阅读,甚至10分钟, 就像一个小健身房,你注意力。 |
| 93 | When you read, your brain has to stay with one line, one sentence, one story. | 当你读到的时候,你的大脑必须保持一个行,一个句子,一个故事. |
| 94 | No quick cuts, no jump, jump, jump. | 没有快速切割,没有跳跃,跳跃,跳跃。 |
| 95 | At first, it feels uncomfortable. | 起初感觉很不舒服. |
| 96 | Your mind wants to run away. | 你的脑子想逃跑 |
| 97 | But if you stay with the page slowly, your thoughts start to line up. | 但如果你慢慢地停留在页面上,你的思想开始排成一行. |
| 98 | For me, it's like being in a noisy room and then walking into a quiet library. | 对我来说,这就像在一个吵闹的房间 然后走进一个安静的图书馆。 |
| 99 | At first, the silence feels too big. | 起初,沉默的感觉太大了. |
| 100 | And then, after a few minutes, your shoulders drop. | 然后,过了几分钟,你的肩膀就掉了。 |
| 101 | You finally breathe. | 你终于呼吸了 |
| 102 | If your mind feels busy all day, you might be surprised how peaceful 10 or 15 minutes | 如果你整天忙着想,你可能会惊讶 多么平静的10或15分钟 |
| 103 | of reading can be. | 阅读可以。 |
| 104 | It won't fix your whole life, but it can give you one small calm corner. | 它不会解决你的整个生活, 但它可以给你一个小平静角落。 |
| 105 | And that's just the short term. | 这只是短期的。 |
| 106 | Over months and years, something deeper happens too. | 数月多来,更深层的事情也发生了。 |
| 107 | In easy English, we can say, reading is a workout for the parts of your brain | 用简单的英语,我们可以说,阅读 是一个锻炼你的大脑的部分 |
| 108 | that help with language, memory, and understanding. | 帮助语言、记忆和理解 |
| 109 | Yeah, you see a new word, you guess the meaning from context, | 是啊,你看到一个新词, 你从上下文来猜意义, |
| 110 | you connect it to something you read last week. | 你把它连接到你上周读的东西。 |
| 111 | That little connection is like lifting a small weight. | 这小连接就像举起一个小重量。 |
| 112 | And the more you lift, the stronger you get. | 你越抬越强 |
| 113 | Over time, many readers find it easier to remember things, | 随着时间的推移,许多读者发现更容易记住一些事情, |
| 114 | to learn new ideas, to stay mentally active even when they're older. | 学习新的想法, 保持精神活跃 即使他们长大。 |
| 115 | We're not doctors, so we won't make big promises. | 我们不是医生,所以我们不会做出大的承诺。 |
| 116 | But many studies say, when you keep reading, your brain keeps learning how to learn. | 但很多研究都说,当你继续阅读时,你的大脑会不断学习如何学习. |
| 117 | I like to think of it like this. | 我喜欢这样想 |
| 118 | Every book is a trail in your mind. | 每本书都是你心中的线索 |
| 119 | The more trails you walk, the easier it is to move around inside your own head. | 你走的路越多 就越容易在自己的脑袋里移动 |
| 120 | But honestly, my favorite part isn't even that. | 但说实话,我最喜欢的部分甚至不是。 |
| 121 | It's what reading does to your heart. | 即是读诵对汝心所为. |
| 122 | Same. | 同样的。 |
| 123 | When I read a good story, I feel like I'm borrowing someone else's eyes for a while. | 我读到一个好故事后,觉得自己借用别人的眼睛一段时间. |
| 124 | I remember reading a book about a father who worked on the sea for months | 我记得我读过一本书 关于一个在海上工作了几个月的父亲 |
| 125 | and barely saw his kids. | 几乎没看到他的孩子 |
| 126 | My own life is different, but for a moment I could feel that mix of love and distance | 我自己的生活是不一样的,但有那么一瞬间 我能感觉到爱情和距离的混合 |
| 127 | and guilt. | 和内疚。 |
| 128 | It stayed with me for days. | 它留在我身边好几天了 |
| 129 | Yeah. | 对 |
| 130 | I once read a story from the point of view of a very unlikable character. | 我曾经读过一个故事 从一个非常不讨人喜欢的角色的角度。 |
| 131 | Someone selfish, someone I would not want as a friend. | 一个自私的人 一个我不想成为朋友的人 |
| 132 | At first, I almost stopped reading. | 一开始,我几乎停止阅读。 |
| 133 | But then, I started to understand why they were like that. | 但后来,我开始理解 为什么他们是这样。 |
| 134 | Their fear, their past, their secrets. | 他们的恐惧、过去和秘密 |
| 135 | And that's the magic, right? | 这就是魔法,对不对? |
| 136 | Reading doesn't tell you, this person is good, this person is bad. | 阅读不告诉你,这个人是好的,这个人是坏的。 |
| 137 | It lets you sit in their head and feel the mess. | 它让你坐在他们的头上 感受混乱 |
| 138 | After that, in real life, when someone is rude to me on a busy day, I'm still upset. | 之后,在现实生活中,当有人在忙碌的一天对我粗鲁的时候,我还是很不高兴. |
| 139 | But there's a little voice that says, maybe they're carrying a heavy story today. | 但有一个小声音 说,也许他们 携带一个沉重的故事今天。 |
| 140 | And reading also gives you more words for your own feelings. | 阅读也给你更多的文字来表达自己的感情. |
| 141 | Instead of, I'm fine, or I'm bad, you see characters say, I feel empty. | 而不是,我很好,或者我坏, 你看角色说,我感觉空虚。 |
| 142 | I feel overwhelmed. | 我觉得不堪重负。 |
| 143 | I feel hopeful again. | 我又充满希望了 |
| 144 | And if you're learning English, that's huge. | 如果你学英语,那就很大了。 |
| 145 | When you can name your feelings in English, you don't just translate. | 当你能用英语命名你的感受时,你不只是翻译. |
| 146 | You express yourself. | 你表现自己。 |
| 147 | You let people really see you. | 你让别人看到你 |
| 148 | Sometimes people ask, okay, but what should I read? | 有时候人们问,好吗, 但我应该读什么? |
| 149 | Fiction, non-fiction, self-help, biographies? | 虚构,非虚构,自救,传记? |
| 150 | Honestly, I don't think there's one correct answer. | 老实说,我不认为 有一个正确的答案。 |
| 151 | Yeah, I love non-fiction about mountains, survival, people who go on crazy adventures. | 是的,我喜欢非小说 关于山,生存, 那些人去疯狂的冒险。 |
| 152 | For me, those books are like fuel. | 对我来说 那些书就像燃料 |
| 153 | They make me want to move, to be brave in my own small ways. | 他们让我想移动, 勇敢地用自己的小方式。 |
| 154 | And I love fiction. | 我喜欢小说 |
| 155 | Give me magical worlds, quiet family stories, strange little towns. | 给我神奇的世界,安静的家庭故事,奇怪的小城镇。 |
| 156 | I love when a book lets me travel without leaving my sofa, | 我喜欢一本书让我旅行而不离开我的沙发 |
| 157 | headphones on, soft music, and I'm gone. | 耳机打开,柔软的音乐,我走了。 |
| 158 | Fiction can give comfort, escape, and big questions. | 虚构可以给人安慰,逃跑,还有大问题. |
| 159 | Non-fiction can give information, inspiration, and real stories. | 非虚构可以给出信息,灵感,以及真实的故事. |
| 160 | Both can shake you a little and make you see your own life differently. | 两者都能够动摇你一点,让你对自己的生活有不同的见解. |
| 161 | So you don't have to choose one team. | 所以你不用选择一支队伍 |
| 162 | You can read a fantasy novel this month and a true story next month. | 你可以读一个幻想小说 这个月,一个真实的故事 下个月。 |
| 163 | The important part is you're reading something that feels alive to you. | 重要的部分是 你正在读的东西 感觉活着你。 |
| 164 | Still, we know what some people are thinking right now. | 但我们知道有些人现在在想什么 |
| 165 | This all sounds nice, but reading is hard for me. | 这听起来不错,但读书对我来说很困难。 |
| 166 | Yeah, and we get it. | 是的,我们得到它。 |
| 167 | If your brain is used to fast content, a page of black and white text can feel heavy, | 如果你的大脑习惯于快速内容, 一页黑白文本可以感到沉重, |
| 168 | like your eyes are climbing a small mountain. | 就像你的眼睛在爬山一样 |
| 169 | That's why we recommend starting tiny. | 所以我们建议从小开始 |
| 170 | Not, I will read one book every week, just, I will read 10 minutes a day. | 不,我会每周读一本书, 只是,我会每天读十分钟。 |
| 171 | Or 10 pages, or one short chapter. | 或十页,或短篇一章. |
| 172 | Something small that your brain can accept. | 你大脑能接受的小东西 |
| 173 | And I really recommend this. | 我真的建议你这么做。 |
| 174 | Put your phone away. | 把手机收起来 |
| 175 | On a shelf, in your bag, even in another room. | 在货架上,在你的包里,甚至在另一个房间。 |
| 176 | Give your book 10 minutes of your full attention. | 给您的书10分钟 全心全意。 |
| 177 | At first, your mind will complain. | 起初,你的心会抱怨的 |
| 178 | You might feel bored. | 你可能会觉得无聊。 |
| 179 | You might hit a wall after three minutes and think, this is not working. | 三分钟后你可能会撞到墙上 觉得这样行不通 |
| 180 | But if you stay with it, slowly, day by day, it gets easier. | 但如果你坚持下去,慢慢地,日复一日,就更容易了. |
| 181 | It becomes part of your routine. | 成为你例行公事的一部分 |
| 182 | I'm a bit of a creature of habit. | 我有点习惯了 |
| 183 | I like to read at the same time, in the same corner, with the same cup of tea. | 我喜欢同时阅读,在同一角落,用同样的茶杯. |
| 184 | When I sit there, my brain already knows, okay, this is our reading time. | 当我坐在那里,我的大脑已经知道, 好了,这是我们的阅读时间。 |
| 185 | And of course, some days you really do have a lot on your plate. | 当然,有些日子你确实有很多事情要做 |
| 186 | Work, kids, health, problems. | 工作、孩子、健康、问题 |
| 187 | On those days, maybe you only manage three pages. | 在那些日子,也许你只管理三页。 |
| 188 | That's still something. | 这还是个东西 |
| 189 | The goal is not to be a perfect reader. | 目标不是成为一个完美的读者。 |
| 190 | The goal is to slowly teach your brain, you are allowed to slow down, | 目标是慢慢地教脑部, 你被允许慢下来, |
| 191 | you are allowed to focus on one gentle thing. | 你被允许专注于一个温柔的事情。 |
| 192 | And maybe the last wall we need to talk about is this idea. | 也许我们最后要谈的墙 是这个想法。 |
| 193 | Isn't reading a waste of time? | 不是在浪费时间吗? |
| 194 | Shouldn't I be doing something more productive? | 我是不是应该做一些更有成效的事? |
| 195 | I really want to push back on that. | 我真的想继续往后推 |
| 196 | A hobby that brings you peace, joy, or rest is not a waste of time. | 让你平静、快乐或休息的爱好不是浪费时间。 |
| 197 | When I read before bed, I sleep there. | 我睡觉前看书时,睡在那里 |
| 198 | I don't wake up feeling so drained. | 我不觉醒来 感觉这么累。 |
| 199 | Reading helps me wind down in a way that scrolling never does. | 阅读能帮助我以从未有过的 卷轴方式消散 |
| 200 | For me, reading is like pressing a small pause button on the world. | 对我来说,阅读就像按一个小暂停按钮 在世界上。 |
| 201 | My heart beats slower, my thoughts stop shouting. | 我的心跳较慢,我的思想不再大喊大叫. |
| 202 | For those minutes, I'm just with the story. | 这些分钟,我只是说故事。 |
| 203 | And while you're enjoying that pause, your brain is quietly training in the background, | 当你享受这个暂停时 你的大脑却悄悄地接受背景训练 |
| 204 | building focus, growing empathy, learning new words. | 建立焦点,增加同情心,学习新词。 |
| 205 | It's okay if you read slowly. | 慢慢看就没事了 |
| 206 | It's okay if you only read a few pages a day. | 你每天只看几页就没事了 |
| 207 | It's okay if you read just because it makes you happy. | 你读会很高兴的 |
| 208 | You don't need to justify that to anyone. | 你不需要为任何人辩解 |
| 209 | If you can, maybe try to prioritize a tiny reading moment in your day. | 如果你可以,也许尝试优先 在你的一天中一个微小的阅读时刻。 |
| 210 | The same way you make time to reply to a message or watch one episode, | 就像你给时间回答留言或者看一集一样 |
| 211 | you can give 10 minutes to a book. | 你可以给10分钟的书。 |
| 212 | Because reading isn't just for book people, it's for tired people, | 因为读书不仅仅是给书友看的 是给累了的人看的 |
| 213 | curious people, people who want a small, quiet place for their mind. | 好奇的人 想要一个安静的小地方 |
| 214 | And tonight, we've already used some really useful English to talk about all of this, | 今晚,我们已经用一些非常有用的英语 来谈论这一切, |
| 215 | words and phrases that you can use when you talk about reading and daily life. | 在谈论阅读和日常生活时可以使用的词汇和短语. |
| 216 | So let's slow down even more now and take a gentle word tour together | 所以,让我们现在更慢 和温柔的文字旅行在一起 |
| 217 | so these expressions can stay in your mind and in your English. | 这样这些表情就可以留在你的心思和英语中. |
| 218 | Yeah, take a breath, relax your shoulders, just listen. | 是啊,呼吸,放松你的肩膀,只是听着。 |
| 219 | You don't have to remember everything. | 你不必什么都记得 |
| 220 | Right. | 对 |
| 221 | So the first word from our list is prioritize. | 因此,我们清单上的第一个词是优先。 |
| 222 | Prioritize means to decide what is most important and do that first. | 优先决定什么是最重要的,首先这样做。 |
| 223 | When you prioritize, you don't try to do everything at the same time. | 优先排序时,不会同时尝试做一切事情. |
| 224 | For example, I try to prioritize reading for 10 minutes before I check my phone. | 例如,我试着优先阅读10分钟,然后才检查手机。 |
| 225 | Or if you have a lot of tasks, it helps to prioritize the most important one. | 或者,如果你有很多任务, 它帮助优先最重要的一个。 |
| 226 | Next word, exhausted. | 下一个词,累死了。 |
| 227 | Exhausted means extremely tired, more than just a little tired. | 疲劳意味着极度疲劳,不只是有点疲劳. |
| 228 | When you are exhausted, you feel like your energy is empty. | 精疲力竭时,感觉能量空虚. |
| 229 | For example, after work, I'm usually exhausted and I just want to lie down. | 例如,下班后,我通常很疲惫,只想躺下. |
| 230 | Or she was so exhausted that she fell asleep with the light on. | 或者她精疲力尽, 以至于她睡着了 灯亮。 |
| 231 | Another word we used, drained. | 又一个词,我们用,排尽。 |
| 232 | Drained is similar to exhausted, but it often means your emotional or mental energy is gone. | 排水类似于精疲力竭,但往往意味着你的情绪或精神能量已经消失. |
| 233 | Your body might be okay, but inside you feel empty or heavy. | 你的身体可能没事,但内心感觉空虚或沉重. |
| 234 | For example, after a long day of meetings, I feel completely drained. | 例如,经过漫长的会议,我感到完全枯竭。 |
| 235 | Or scrolling the news for an hour can make me feel drained, not relaxed. | 或者在新闻上滚动一个小时 让我感觉很疲惫 而不是放松 |
| 236 | Let's look at narrow-minded. | 先观狭心. |
| 237 | Narrow-minded describes a person who only accepts their own ideas. | 思想狭隘的人描述了一个只接受自己思想的人. |
| 238 | They don't want to see other opinions, other cultures, other ways to live. | 他们不想看到其他观点,其他文化,其他生活方式. |
| 239 | For example, he used to be narrow-minded, | 比如说,他以前思想狭隘, |
| 240 | but reading different books helped him understand other people. | 但阅读不同的书 帮助他理解别人。 |
| 241 | Or I don't want to be narrow-minded, I want to listen before I judge. | 或不求狭心,在审前欲听. |
| 242 | Another common word, productive. | 又一个常见的词,有成果. |
| 243 | Productive means you are getting useful things done. | 生产意味着你得到了有用的事情做。 |
| 244 | When you have a productive day, you finish tasks, you move forward with your goals. | 有了丰硕的一天,你完成了任务,你的目标向前发展. |
| 245 | For example, some people feel guilty if they relax | 例如,有些人如果放松就会感到内疚 |
| 246 | because they think they should be productive all the time. | 因为他们认为他们应该 永远是生产性的。 |
| 247 | Or even 10 minutes of reading can be a productive way to relax. | 或甚至10分钟的阅读也能成为放轻松的富有成效的方法. |
| 248 | And a very important word for today, empathy. | 一个非常重要的词今天,同情。 |
| 249 | Empathy means you can feel or understand another person's feelings. | 冷漠意味着你可以感受或理解别人的感受. |
| 250 | You try to put yourself in their shoes and see the world from their side. | 你试着站在他们的立场上 从他们那边看世界 |
| 251 | For example, reading stories from other cultures can help you build empathy. | 例如,阅读来自其他文化的故事可以帮助你建立同情心. |
| 252 | Or when my friend was quiet, I tried to show empathy and ask how she was really feeling. | 或者当我的朋友安静的时候 我试着表达同情 问她有什么感觉 |
| 253 | Now some phrasal verbs. | 现在一些词性动词. |
| 254 | First one, get around to. | 第一个,绕过去。 |
| 255 | Get around to doing something means you finally do it after waiting a long time. | 来做点什么 意味着你等了很久才做 |
| 256 | You wanted to do it but you were busy or you kept delaying it. | 你想做,但你很忙 或你一直拖延它。 |
| 257 | For example, I finally got around to starting that book last weekend. | 例如,我终于在上周开始写这本书。 |
| 258 | Or I want to read more but I never get around to it. | 或者我想多读些书 但我永远无法理解 |
| 259 | Next phrase, lose track of time. | 下一个短语,失去时间的跟踪。 |
| 260 | Lose track of time means you don't notice how much time is passing. | 失去时间意味着你没有注意到时间的流逝。 |
| 261 | You are busy with something and suddenly it's very late. | 你忙着一些事 突然很晚了 |
| 262 | For example, sometimes I lose track of time when I'm reading a really good story. | 例如,有时我读到一个非常好的故事 就会失去时间。 |
| 263 | Or I wanted to sleep early but I lost track of time on my phone. | 或者我想早点睡 但我在电话里失去了时间 |
| 264 | Another useful one, wind down. | 又一个有用的,风向下降。 |
| 265 | Wind down means to relax slowly after you were busy or stressed. | 下风意味着在忙碌或紧张后慢慢放松. |
| 266 | It's the gentle time between working and sleeping. | 从工作到睡觉都是温柔的时间 |
| 267 | For example, I like to wind down with a book before bed. | 例如,我喜欢在睡觉前用一本书刮下来。 |
| 268 | Or reading helps me wind down after a long day at work. | 或者读书能帮我在工作一整天后消散 |
| 269 | Let's look at cut down on. | 让我们看看切下来。 |
| 270 | Cut down on something means to reduce it, to do it less, to use it less. | 削减某物以减其量,减其功,减其用. |
| 271 | You don't stop completely but you make it smaller. | 你没有完全停止,而是让它变小。 |
| 272 | For example, I'm trying to cut down on late night scrolling. | 例如,我试图削减 深夜卷轴。 |
| 273 | Or she wants to cut down on TV and read more instead. | 或者她想在电视上剪辑 并阅读更多的。 |
| 274 | And one more phrasal idea, hit a wall. | 还有一个词性的想法,撞墙。 |
| 275 | To hit a wall means to suddenly feel you can't continue, | 撞墙意味着突然感觉你无法继续 |
| 276 | your brain or body feels blocked, you can't move forward even if you want to. | 你的大脑或身体 感觉堵塞, 你不能前进,即使你想。 |
| 277 | For example, after 10 pages my brain hits a wall and I can't focus anymore. | 比如说,10页后,我的大脑被撞到墙上,我无法集中精神。 |
| 278 | Or when you hit a wall with reading, it's okay to take a short break and try again later. | 或以读书撞墙时,稍稍歇,稍稍再试即可. |
| 279 | Now a couple of expressions. | 现在有几种表情 |
| 280 | First, have a lot on my plate. | 首先,有很多在我的盘子里。 |
| 281 | If you have a lot on your plate, it means you have many responsibilities or problems at the same time. | 如果你的盘子里有很多,这意味着你同时有许多责任或问题. |
| 282 | Work, family, study, everything together. | 工作,家庭,学习,一切在一起。 |
| 283 | For example, she has a lot on her plate right now so she only reads a few pages each night. | 例如,她现在盘子里有很多 所以她每晚只读几页 |
| 284 | Or when you have a lot on your plate, even 10 minutes of reading can feel like a rest. | 或者当你的盘子里有很多东西的时候,甚至10分钟的阅读也能感觉像休息. |
| 285 | And the last one for today, go down a rabbit hole. | 今天最后一个,去一个兔子洞。 |
| 286 | To go down a rabbit hole means you start looking at one thing, maybe one video, one link, | 去一个兔子洞,意味着你开始看 一件事,也许一个视频,一个链接, |
| 287 | and then you keep clicking and clicking. | 然后继续点击。 |
| 288 | Time passes and you are very deep in it. | 时光流逝,你却深陷其中 |
| 289 | For example, I wanted to watch one video but I went down a rabbit hole of book reviews. | 举例来说,我想看一个视频, 但我走进了一个兔子洞的书评。 |
| 290 | Or it's easy to go down a rabbit hole online and then feel drained. | 或者很容易在网上走下兔子洞,然后感觉排水. |
| 291 | So these were some of the key words and phrases from today. | 这些是今天的一些关键词和短语。 |
| 292 | You don't have to remember all of them perfectly right now. | 你现在不必完全记得他们 |
| 293 | Even if two or three stay in your mind, that's already great. | 即使两三个留在你的脑海里, 那已经很好。 |
| 294 | You can always listen again and each time one more phrase will feel natural for you. | 你永远可以再听一次 每次一个词会觉得你自然。 |
| 295 | So before we say goodbye, here's a small homework idea for you. | 所以在我们说再见之前 有个家庭作业的点子给你 |
| 296 | Yeah, choose just one of these phrases from today and connect it to your real life. | 是啊,从今天开始就选一个这些短语 把它与你的真实生活联系起来 |
| 297 | And if you feel brave enough, write your sentence in the comments and share it with us. | 如果你觉得够勇敢, 在评论中写下你的句子, 并分享给我们。 |
| 298 | Right, it doesn't have to be perfect. | 对,不一定要完美 |
| 299 | Even one simple line is amazing practice. | 连一句简单的台词都是惊人的练习. |
| 300 | And remember, reading is not a test. | 记住,阅读不是一个考验。 |
| 301 | It's a quiet place. | 处处寂静. |
| 302 | It's one small way to give your brain a rest and your heart a new story. | 这是一个小小的方法 让你的大脑休息, 你的心脏一个新的故事。 |
| 303 | If you're just starting, that's okay. | 如果你只是开始,没关系。 |
| 304 | If you read slowly, that's okay too. | 如果你读得慢,那也没关系。 |
| 305 | If you only manage a few pages, that's okay too. | 如果你只管理几页, 那也没关系。 |
| 306 | You're still training your mind to slow down in a fast world. | 你仍在训练你的头脑 在快速的世界中慢下来。 |
| 307 | If this episode helped you, or if it made you feel a little less alone with your tired brain, | 如果这集能帮助你 或者让你对疲惫的大脑 感到不那么孤独 |
| 308 | please like this video and subscribe to the English Leap Podcast. | 请喜欢这段视频 并订阅英国Leap Podcast。 |
| 309 | It really helps more learners find this cozy space. | 它真的帮助更多的学习者找到这个舒适的空间。 |
| 310 | And tell us in the comments, what kind of reading do you want to try next? | 在评论中告诉我们 你接下来想读什么? |
| 311 | And when will you give yourself 10 quiet minutes for it? | 你什么时候给自己10分钟时间? |
| 312 | We're really proud of you for listening all the way to the end | 我们真为你骄傲 一直听到最后 |
| 313 | and for taking care of your English and your mind. | 照顾你的英语和思想 |
| 314 | Yeah, thank you for letting us be a small part of your day. | 是啊,谢谢你让我们 成为你一天的小部分。 |
| 315 | This is Anna. | 这是安娜。 |
| 316 | This is Jake. | 这是杰克。 |
| 317 | 而且你一直在听英国的Leap Podcast。 | |
| 318 | Bye. | 再见。 |
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