【习惯养成】下班后不再浪费夜晚 · 5个改变方法
共 3 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【习惯养成】下班后不再浪费夜晚 · 5个改变方法 中英字幕 | 9:31 |
| P2 | 【习惯养成】下班后不再浪费夜晚 · 5个改变方法 英文字幕 | 9:31 |
| P3 | 【习惯养成】下班后不再浪费夜晚 · 5个改变方法 无字幕 | 9:31 |
P1 · 【习惯养成】下班后不再浪费夜晚 · 5个改变方法 p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Most people waste their evenings without even realizing it. | 大多数人浪费他们的夜晚 甚至没有意识到。 |
| 0:04 | 几小时就消失在Netflix, | |
| 0:07 | scrolling, or just unwinding. | 滚动,或只是松动。 |
| 0:08 | And suddenly it's bedtime and you've done nothing except exist. | 突然间是睡觉时间 你除了存在之外什么都没做 |
| 0:12 | That used to be me. | 那曾经是我。 |
| 0:13 | I would sit down thinking I just need a break. | 我会坐下来认为我需要休息一下。 |
| 0:15 | And before I knew it, | 在我知道之前, |
| 0:17 | the night was gone. | 夜晚已经过去 |
| 0:18 | And the worst part, I never even felt rested. | 最糟糕的是,我从来没有觉得休息。 |
| 0:21 | But I made five small shifts | 但我做了五个小班 |
展开字幕全文（214 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Most people waste their evenings without even realizing it. | 大多数人浪费他们的夜晚 甚至没有意识到。 |
| 2 | 几小时就消失在Netflix, | |
| 3 | scrolling, or just unwinding. | 滚动,或只是松动。 |
| 4 | And suddenly it's bedtime and you've done nothing except exist. | 突然间是睡觉时间 你除了存在之外什么都没做 |
| 5 | That used to be me. | 那曾经是我。 |
| 6 | I would sit down thinking I just need a break. | 我会坐下来认为我需要休息一下。 |
| 7 | And before I knew it, | 在我知道之前, |
| 8 | the night was gone. | 夜晚已经过去 |
| 9 | And the worst part, I never even felt rested. | 最糟糕的是,我从来没有觉得休息。 |
| 10 | But I made five small shifts | 但我做了五个小班 |
| 11 | that completely changed how I spend my nights. | 这彻底改变了我过夜的方式 |
| 12 | And I'm going to share them with you right now. | 我现在就跟你分享 |
| 13 | For years, my evenings looked exactly the same. | 多年来,我的夜晚看起来完全一样。 |
| 14 | Finish work, make dinner, sink into the couch, | 完成工作,做晚饭,沉到沙发上 |
| 15 | put on a show, maybe grab a snack. | 上场吧,也许拿点零食 |
| 16 | And before I knew it, it was 1030 and the night was gone. | 在我知道之前,它已经是1030年了,夜晚也消失了。 |
| 17 | This is what I call the dinner TV bed trap. | 这就是我所谓的晚餐电视床陷阱。 |
| 18 | It's where your evening just becomes this | 你的夜晚就变成这样 |
| 19 | slow autopilot countdown to sleep. | 慢自动驾驶倒计时睡眠。 |
| 20 | So I had to break it. | 所以我必须打破它。 |
| 21 | And the way that I did that, | 我这样做的方式, |
| 22 | I created a third act, something that happened after dinner and before bed, | 我创造了第三幕 晚餐后和睡觉前的事 |
| 23 | something that I actually looked forward to. | 我真正期待的东西。 |
| 24 | Currently, that might mean taking a walk with | 目前,这可能意味着 散步与 |
| 25 | my husband or our boys sometimes is reading a book with a cup of tea or taking a hot bath. | 我丈夫或者我们的孩子有时会读一本书 喝杯茶或者洗澡 |
| 26 | Other nights, the boys and I pack ourselves up, actually go out and do something together as a | 其他晚上,孩子们和我收拾行李, 实际上出去做一些事情 作为一个 |
| 27 | family, like going to a movie or going out to the driving range and hitting a bucket of balls. | 家人,比如去看电影 或者去驾驶场打一桶球 |
| 28 | Studies show that people who create structured evening rituals feel happier and less stressed | 研究表明,创造有条理的晚礼的人感到快乐和压力较小 |
| 29 | than those who just default to passive entertainment. | 而不是那些不听话的人 |
| 30 | So this is shift number one | 所以这是第一班 |
| 31 | to start to break the dinner TV bed trap. | 开始打破 晚餐电视床陷阱。 |
| 32 | Now, the real reason we get stuck in this trap, | 我们被困在这个陷阱里的真正原因 |
| 33 | that is what we are going to work on next. | 这就是我们接下来要处理的问题。 |
| 34 | For the longest time, my evenings weren't really mine. | 很久以来,我的夜晚不是我的 |
| 35 | As a mom, by the time I got the kids settled and cleaned up and handled a million little things, | 作为一个母亲, 当我让孩子们安顿下来, 清理和处理一百万的小事情, |
| 36 | I was done. | 我受够了 |
| 37 | My brain was fried. | 我脑子被炸了 |
| 38 | My body was exhausted and I had nothing left. | 我的身体已经精疲力尽,我什么都没有了。 |
| 39 | So I did | 所以说 |
| 40 | what most people do. | 大多数人都这样做。 |
| 41 | I collapsed on the couch telling myself, you know, just watch one episode | 我倒在沙发上,告诉自己,你知道, 只是看一集 |
| 42 | and we all know how that ends. | 我们都知道结局是什么 |
| 43 | The problem wasn't TV. | 问题不是电视 |
| 44 | It was how I was thinking about my evenings. | 我对晚上的想法是这样的 |
| 45 | I saw them as just whatever was left after everything else was handled. | 我把他们看成是其他事情处理完后剩下的东西 |
| 46 | No wonder they | 难怪他们 |
| 47 | felt wasted. | 感觉浪费。 |
| 48 | So I made a shift. | 所以我做了一个转变。 |
| 49 | I assigned value to my nights. | 我为我的夜晚分配了价值 |
| 50 | Instead of just getting through it, | 而不是仅仅通过它, |
| 51 | I started treating my evenings as important. | 我开始把晚上当成重要的日子 |
| 52 | One simple change, I built in a personal moment | 一个简单的改变,我在个人的瞬间建造的 |
| 53 | every night, something that was just for me. | 每晚,只有我一个人 |
| 54 | Some nights that's a full on skincare routine. | 一些夜晚,这是全 在皮肤护理常规。 |
| 55 | Some nights it's just sitting in silence with a cup of tea for 10 minutes, but having something | 有些晚上它只是静静地坐着 喝杯茶10分钟,但有些东西 |
| 56 | that felt like mine made all the difference. | 感觉好像我的一切都改变了 |
| 57 | And research backs this up. | 研究支持了这一点。 |
| 58 | Small personal rituals, | 小小的个人仪式, |
| 59 | boost well-being and reduce stress. | 增进福祉,减轻压力。 |
| 60 | And if you need some ideas for the kinds of personal rituals | 如果你需要一些想法 什么样的个人仪式 |
| 61 | that you could do, then go ahead and download my free self care checklist. | 你可以做的,然后继续 下载我的免费自我护理清单。 |
| 62 | It's a free PDF | 这是免费的PDF |
| 63 | full of inspiration and ideas for self care habits and rituals. | 充满了自我护理习惯和仪式的灵感和想法. |
| 64 | I will put the link in | 我会把链接 |
| 65 | the description below. | 说明如下。 |
| 66 | So this is shift number two, stop treating evenings as leftover time. | 因此,这是第二班, 停止把晚上当作剩余时间。 |
| 67 | And here's my challenge to you claim one small pocket of time in your evenings as sacred, | 我向你们提出挑战 要求你们在晚上有一小片时间 成为神圣的 |
| 68 | even if it's only 10 minutes. | 即使只有十分钟 |
| 69 | But of course, there's a big threat to this. | 但是,当然,这是一个很大的威胁。 |
| 70 | And that is what | 这就是 |
| 71 | we're going to be talking about next. | 我们接下来要谈谈 |
| 72 | I used to think I'll just check my phone for a second, | 我以前觉得我会检查一下手机 |
| 73 | but let's be honest, it is never just a second. | 但老实说,这绝不是一秒钟。 |
| 74 | 我会打开Instagram,检查一件事。 | |
| 75 | And the next | 接下来 |
| 76 | thing I knew 40 minutes had disappeared, or I think I'll just watch one episode. | 我知道40分钟已经消失, 或者我想我只看一集。 |
| 77 | And then of | 接下来 |
| 78 | course, Netflix auto plays the next one and suddenly it's midnight. | 当然,Netflix汽车 播放下一个 突然是午夜。 |
| 79 | So I made a rule. | 所以我做了一个规则。 |
| 80 | Certain things are one way doors. | 有些东西是单向的 |
| 81 | Once you step through, you don't come back easily. | 一旦你走过, 你就不会轻易回来。 |
| 82 | Social media, | 社交媒体, |
| 83 | Netflix emails, these things pull you in and they don't let go. | Netflix邮件,这些东西拉你进来 他们不放手。 |
| 84 | So I started setting entry rules. | 所以我开始设定进入规则。 |
| 85 | For example, I don't touch my phone after 7pm. | 例如,晚上7点后我不碰手机. |
| 86 | If I want to watch Netflix, I have to wait until | 如果我想看Netflix,我必须等到 |
| 87 | after I've done everything else that I want to do. | 我做了所有我想做的事后,我就会这么做。 |
| 88 | So the kitchen is cleaned. | 所以厨房被清理了 |
| 89 | I've had a bath or a | 我洗过澡了 |
| 90 | shower. | 洗个澡 |
| 91 | I've practiced some self care and I've done something to actually connect with my kids | 我练习过一些自我护理, 我做了一些事情 真正连接我的孩子 |
| 92 | and, you know, talk about their day or school or whatever they want to talk about. | 而且,你知道,谈论 他们的一天或学校 或任何他们想谈论。 |
| 93 | Studies show that | 研究表明, |
| 94 | average person loses two to three hours a day to unintentional phone use. | 普通人每天因无意使用电话而损失2至3小时。 |
| 95 | That is more than a | 这不止一个 |
| 96 | thousand hours a year. | 每年一千小时 |
| 97 | So this is shift number three is to create one way door rules. | 所以这是第三班是创造一种方式的门规则。 |
| 98 | Try this. | 试试这个 |
| 99 | Pick one one way door and set a boundary. | 选一道门设界. |
| 100 | For example, I don't check my phone after dinner. | 例如,晚餐后我不检查手机. |
| 101 | Try it for a week. | 试一礼拜. |
| 102 | Next up strategy number four is something that is only going to take five minutes | 接下来的第四战略 只需要五分钟 |
| 103 | or less, but it is going to go a long way to reducing that sluggish evening thing that makes | 或更少,但它会 做一个很长的路 减少迟钝的夜晚的事情 使得 |
| 104 | you feel like you just can't do anything except flop on the couch. | 你感觉你什么也做不了 除了在沙发上摔跤 |
| 105 | Now I always thought I was just | 现在我一直认为自己只是 |
| 106 | too tired to do much of anything in the evenings, but really I was just sluggish. | 晚上做很多事情都太累了 但我真的太迟钝了 |
| 107 | So I started | 所以我开始 |
| 108 | experimenting with small bursts of movement. | 实验小型运动暴动。 |
| 109 | Instead of committing to a full workout, I started | 而不是承诺全面锻炼 我开始 |
| 110 | micro dosing movement in five to 10 minute blocks. | 微剂量运动在5到10分钟的街区。 |
| 111 | For example, 10 squats while waiting for the | 例如,10个蹲在等待 |
| 112 | kettle to boil, a few stretches while watching TV, a quick walk around the block after dinner. | 壶煮煮,看电视时会伸展几步,晚饭后在街区周围快速散步. |
| 113 | It's not about burning calories. | 这不是燃烧的热量。 |
| 114 | It's about shaking off that heavy sluggish feeling. | 是为了摆脱那种沉闷的感觉 |
| 115 | Research | 研究 |
| 116 | shows that even five minutes of light movement can increase energy levels and reduce stress | 显示光线移动5分钟 就能增加能量 减轻压力 |
| 117 | hormones. | 荷尔蒙 |
| 118 | So strategy number four is to try micro dosing movement in the evenings. | 第四战略就是在晚上尝试微剂量运动。 |
| 119 | I want you to pick | 我要你选 |
| 120 | one tiny movement habit that you can sneak into your evening. | 一个小小的运动习惯 你可以潜入你的夜晚。 |
| 121 | Just, you know, in five minutes, | 五分钟后 |
| 122 | you'll be amazed at how much more alive you feel. | 你会惊讶你有多活着 |
| 123 | That brings us to the final strategy, which is | 这使我们来到最后战略,即 |
| 124 | about setting yourself up for a restful night's sleep. | 准备睡个安眠觉 |
| 125 | I used to scroll in bed and then wonder | 我常在床上卷卷,然后想 |
| 126 | why I had a restless sleep. | 为什么我睡不着觉 |
| 127 | And I really should have known better screens, especially social media | 我真的应该知道 更好的屏幕,尤其是社交媒体 |
| 128 | are like a dopamine slot machine. | 就像一个多巴胺槽机。 |
| 129 | Every time you scroll, every time you refresh your brain gets | 每次你滚动,每次刷新你的大脑 |
| 130 | another hit. | 再来一次 |
| 131 | And when your brain is that stimulated before bed, it is no wonder that you can't turn | 当你的大脑在睡觉前被刺激的时候 难怪你无法转身 |
| 132 | off completely. | 完全关闭。 |
| 133 | So I started replacing high stimulation activities with low stimulation ones. | 所以我开始用低刺激取代高刺激活动。 |
| 134 | Instead of YouTube, I went back to a ritual that I practiced long before Instagram was even a thing | 而不是YouTube,我回到了一个仪式, 早在Instagram是一件事情之前,我就已经练习过 |
| 135 | reading a novel in bed. | 在床上读小说 |
| 136 | Also, instead of scrolling, I did a quick brain dump journal to clear my head | 还有,我做了一个快速的脑垃圾日记 来清除我的头 |
| 137 | before settling in for the night. | 在安顿下来过夜之前 |
| 138 | Research shows that screens before bed suppress melatonin by 50%, | 研究表明床前的屏幕 抑制了50%的麦拉东宁, |
| 139 | which of course makes sleep worse and also makes your energy levels plummet the next day. | 当然,这会使睡眠更糟糕, 也让你的能量水平在第二天下降。 |
| 140 | So this is shift number five, the pre-bed dopamine detox. | 所以这是第五班, 预设的多巴胺解毒。 |
| 141 | It's a simple fix. | 这是一个简单的固定。 |
| 142 | Just swap one high | 换一个高 |
| 143 | dopamine habit for a low dopamine one for just 15 minutes before bed. | 低度多巴胺的多巴胺习惯 在睡觉前15分钟 |
| 144 | It makes a huge difference. | 这有很大的不同。 |
| 145 | If you're still here, thank you. | 如果你还在这里,谢谢。 |
| 146 | Most people click away before the halfway point, but you stayed. | 大部分人在中途之前就点击了, 但你留下来了. |
| 147 | And that tells me that you are not just consuming content. | 这告诉我,你不只是消费内容。 |
| 148 | You're actually serious about changing | 你其实是真心要改变的 |
| 149 | ネ | |
| 150 | And I respect that we live in a world that is noisy and distracted and full of quick | 我尊重我们生活在一个 吵闹和分心的世界里 充满了快感 |
| 151 | fixes. | 修正。 |
| 152 | But the real shifts, the ones that actually last, they come from showing up and paying | 但真正的转变, 那些实际上持续, 他们来自出现和支付 |
| 153 | attention and making small changes consistently. | 注意并不断作出小的改变。 |
| 154 | And that's what you're doing right now. | 这就是你正在做的。 |
| 155 | And it | 还有 |
| 156 | matters. | 问题。 |
| 157 | Here's something that I have been thinking about recently. | 最近我一直在想这个 |
| 158 | Most people don't need more | 大多数人不需要更多 |
| 159 | information. | 资料。 |
| 160 | They need a reset. | 他们需要重置。 |
| 161 | They're stuck in cycles of stress and distraction and overthinking, | 他们被困在压力 分散注意力和过度思考的循环中 |
| 162 | not because they're lazy or unmotivated, but because they have been pulled so far out of | 不是因为他们懒惰或者没有动机 而是因为他们被拉了这么远 |
| 163 | alignment that they just can't even hear themselves think. | 他们根本听不到自己的想法 |
| 164 | And if that sounds like you, | 如果这听起来像你, |
| 165 | you're not broken, but you do need a better system. | 但你确实需要一个更好的系统。 |
| 166 | That's why I created a free five-day | 所以我创造了一个免费的五天 |
| 167 | challenge called the reset. | 挑战称为重置。 |
| 168 | It's designed to help you to clear mental clutter and | 它旨在帮助你 清除精神混乱和 |
| 169 | reset your energy and get back to the version of you who actually feels in control. | 重置你的能量,回到你真正感觉到控制力的版本. |
| 170 | Each day, | 每天都会 |
| 171 | I'll send you one short, actionable email, no fluff, no busy work, just the exact strategies | 我会给你发一个简短的,可操作的电子邮件, 没有fluff,没有繁忙的工作, 只是精确的策略 |
| 172 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我用来调整重点 补给 重建势头 | |
| 173 | You'll also get a printable tracker, | 你也会得到一个可打印的跟踪器, |
| 174 | a few tools that I only share with my inner circle, and a couple of bonuses that I think | 几个工具,我只和我的内圈分享 和一些奖金,我认为 |
| 175 | that you'll love. | 你会爱的 |
| 176 | This isn't about being perfect or getting everything right. | 这不是关于完美 或使一切正确。 |
| 177 | It's about learning how | 这是关于学习如何 |
| 178 | to course correct faster and build a life that actually works for you. | 以更快的速度修正 并构建一个真正适合你的生活 |
| 179 | So if you are done feeling | 所以,如果你结束了感觉 |
| 180 | scattered and ready to get back on track, then join me. | 散开,准备回到正轨,然后加入我。 |
| 181 | The link is right below this video. | 链接就在录像下面 |
| 182 | When I made these shifts, my evenings stopped feeling wasted. | 当我做这些班, 我的夜晚不再感到浪费。 |
| 183 | I went from surviving after | 之后我从生存中消失 |
| 184 | work to actually reclaiming hours of life and doing things that increased my joy and my health. | 努力恢复生命 做一些能增加我快乐和健康的事 |
| 185 | I want you to try just one of these tonight and see what happens. | 我要你今晚试一下 看看会发生什么 |
| 186 | Let me know in the comments, | 在评论中告诉我, |
| 187 | which one of these will you try first? | 你要先试哪个? |
| 188 | And again, if you want more simple habits to transform your | 再说一遍 如果你想改变你的习惯 |
| 189 | life, grab my free self-care checklist. | 生活,拿我的免费自我护理清单。 |
| 190 | The link is down below. | 链接在下面。 |
| 191 | Now, if you enjoyed this video, | 现在,如果你喜欢这个视频, |
| 192 | I think you're going to love the one that I am queuing up for you next about how to change your | 我想你会喜欢的 我排队的下一个 关于如何改变你的 |
| 193 | life by changing your morning routine. | 改变早晨的习惯 |
| 194 | Now that you are on your way to better evenings, the next | 现在你正准备去更好的夜晚 下一个 |
| 195 | thing you'll want to do is create better mornings for yourself. | 你想做的是为自己创造更好的早晨 |
| 196 | So I will see you there. | 所以,我会看到你在那里。 |
| 197 | Okay. | 摆 |
| 198 | I | 一、导 言 |
| 199 | think we're good. | 觉得我们很好。 |
| 200 | Did that record? | 那唱片有吗? |
| 201 | Yes. | 对 |
| 202 | Okay. | 摆 |
| 203 | Moment of panic. | 恐慌的瞬间。 |
| 204 | I looked over and I didn't think | 我仔细看,没想到 |
| 205 | it recorded. | 记录下来了 |
| 206 | Okay. | 摆 |
| 207 | No panicking. | 别慌 |
| 208 | All right. | 好吧,我们走。 |
| 209 | There we go. | 开始了 |
| 210 | I can hear a truck outside. | 我听到外面有辆卡车 |
| 211 | Oh, man. | 哦,伙计。 |
| 212 | I hope | 我希望这样 |
| 213 | That's not the wood chipper again. | 这又不是碎木机了 |
| 214 | Oh no. | 哦,没有。 |
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P2 · 【习惯养成】下班后不再浪费夜晚 · 5个改变方法 p02 英文字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Most people waste their evenings without even realizing it. | 大多数人浪费他们的夜晚 甚至没有意识到。 |
| 0:04 | 几小时就消失在Netflix, | |
| 0:07 | scrolling, or just unwinding. | 滚动,或只是松动。 |
| 0:08 | And suddenly it's bedtime and you've done nothing except exist. | 突然间是睡觉时间 你除了存在之外什么都没做 |
| 0:12 | That used to be me. | 那曾经是我。 |
| 0:13 | I would sit down thinking I just need a break. | 我会坐下来认为我需要休息一下。 |
| 0:15 | And before I knew it, | 在我知道之前, |
| 0:17 | the night was gone. | 夜晚已经过去 |
| 0:18 | And the worst part, I never even felt rested. | 最糟糕的是,我从来没有觉得休息。 |
| 0:21 | But I made five small shifts | 但我做了五个小班 |
展开字幕全文（213 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Most people waste their evenings without even realizing it. | 大多数人浪费他们的夜晚 甚至没有意识到。 |
| 2 | 几小时就消失在Netflix, | |
| 3 | scrolling, or just unwinding. | 滚动,或只是松动。 |
| 4 | And suddenly it's bedtime and you've done nothing except exist. | 突然间是睡觉时间 你除了存在之外什么都没做 |
| 5 | That used to be me. | 那曾经是我。 |
| 6 | I would sit down thinking I just need a break. | 我会坐下来认为我需要休息一下。 |
| 7 | And before I knew it, | 在我知道之前, |
| 8 | the night was gone. | 夜晚已经过去 |
| 9 | And the worst part, I never even felt rested. | 最糟糕的是,我从来没有觉得休息。 |
| 10 | But I made five small shifts | 但我做了五个小班 |
| 11 | that completely changed how I spend my nights. | 这彻底改变了我过夜的方式 |
| 12 | And I'm going to share them with you right now. | 我现在就跟你分享 |
| 13 | For years, my evenings looked exactly the same. | 多年来,我的夜晚看起来完全一样。 |
| 14 | Finish work, make dinner, sink into the couch, | 完成工作,做晚饭,沉到沙发上 |
| 15 | put on a show, maybe grab a snack. | 上场吧,也许拿点零食 |
| 16 | And before I knew it, it was 1030 and the night was gone. | 在我知道之前,它已经是1030年了,夜晚也消失了。 |
| 17 | This is what I call the dinner TV bed trap. | 这就是我所谓的晚餐电视床陷阱。 |
| 18 | It's where your evening just becomes this | 你的夜晚就变成这样 |
| 19 | slow autopilot countdown to sleep. | 慢自动驾驶倒计时睡眠。 |
| 20 | So I had to break it. | 所以我必须打破它。 |
| 21 | And the way that I did that, | 我这样做的方式, |
| 22 | I created a third act, something that happened after dinner and before bed, | 我创造了第三幕 晚餐后和睡觉前的事 |
| 23 | something that I actually looked forward to. | 我真正期待的东西。 |
| 24 | Currently, that might mean taking a walk with | 目前,这可能意味着 散步与 |
| 25 | my husband or our boys sometimes is reading a book with a cup of tea or taking a hot bath. | 我丈夫或者我们的孩子有时会读一本书 喝杯茶或者洗澡 |
| 26 | Other nights, the boys and I pack ourselves up, actually go out and do something together as a | 其他晚上,孩子们和我收拾行李, 实际上出去做一些事情 作为一个 |
| 27 | family, like going to a movie or going out to the driving range and hitting a bucket of balls. | 家人,比如去看电影 或者去驾驶场打一桶球 |
| 28 | Studies show that people who create structured evening rituals feel happier and less stressed | 研究表明,创造有条理的晚礼的人感到快乐和压力较小 |
| 29 | than those who just default to passive entertainment. | 而不是那些不听话的人 |
| 30 | So this is shift number one | 所以这是第一班 |
| 31 | to start to break the dinner TV bed trap. | 开始打破 晚餐电视床陷阱。 |
| 32 | Now, the real reason we get stuck in this trap, | 我们被困在这个陷阱里的真正原因 |
| 33 | that is what we are going to work on next. | 这就是我们接下来要处理的问题。 |
| 34 | For the longest time, my evenings weren't really mine. | 很久以来,我的夜晚不是我的 |
| 35 | As a mom, by the time I got the kids settled and cleaned up and handled a million little things, | 作为一个母亲, 当我让孩子们安顿下来, 清理和处理一百万的小事情, |
| 36 | I was done. | 我受够了 |
| 37 | My brain was fried. | 我脑子被炸了 |
| 38 | My body was exhausted and I had nothing left. | 我的身体已经精疲力尽,我什么都没有了。 |
| 39 | So I did | 所以说 |
| 40 | what most people do. | 大多数人都这样做。 |
| 41 | I collapsed on the couch telling myself, you know, just watch one episode | 我倒在沙发上,告诉自己,你知道, 只是看一集 |
| 42 | and we all know how that ends. | 我们都知道结局是什么 |
| 43 | The problem wasn't TV. | 问题不是电视 |
| 44 | It was how I was thinking about my evenings. | 我对晚上的想法是这样的 |
| 45 | I saw them as just whatever was left after everything else was handled. | 我把他们看成是其他事情处理完后剩下的东西 |
| 46 | No wonder they | 难怪他们 |
| 47 | felt wasted. | 感觉浪费。 |
| 48 | So I made a shift. | 所以我做了一个转变。 |
| 49 | I assigned value to my nights. | 我为我的夜晚分配了价值 |
| 50 | Instead of just getting through it, | 而不是仅仅通过它, |
| 51 | I started treating my evenings as important. | 我开始把晚上当成重要的日子 |
| 52 | One simple change, I built in a personal moment | 一个简单的改变,我在个人的瞬间建造的 |
| 53 | every night, something that was just for me. | 每晚,只有我一个人 |
| 54 | Some nights that's a full on skincare routine. | 一些夜晚,这是全 在皮肤护理常规。 |
| 55 | Some nights it's just sitting in silence with a cup of tea for 10 minutes, but having something | 有些晚上它只是静静地坐着 喝杯茶10分钟,但有些东西 |
| 56 | that felt like mine made all the difference. | 感觉好像我的一切都改变了 |
| 57 | And research backs this up. | 研究支持了这一点。 |
| 58 | Small personal rituals, | 小小的个人仪式, |
| 59 | boost well-being and reduce stress. | 增进福祉,减轻压力。 |
| 60 | And if you need some ideas for the kinds of personal rituals | 如果你需要一些想法 什么样的个人仪式 |
| 61 | that you could do, then go ahead and download my free self care checklist. | 你可以做的,然后继续 下载我的免费自我护理清单。 |
| 62 | It's a free PDF | 这是免费的PDF |
| 63 | full of inspiration and ideas for self care habits and rituals. | 充满了自我护理习惯和仪式的灵感和想法. |
| 64 | I will put the link in | 我会把链接 |
| 65 | the description below. | 说明如下。 |
| 66 | So this is shift number two, stop treating evenings as leftover time. | 因此,这是第二班, 停止把晚上当作剩余时间。 |
| 67 | And here's my challenge to you claim one small pocket of time in your evenings as sacred, | 我向你们提出挑战 要求你们在晚上有一小片时间 成为神圣的 |
| 68 | even if it's only 10 minutes. | 即使只有十分钟 |
| 69 | But of course, there's a big threat to this. | 但是,当然,这是一个很大的威胁。 |
| 70 | And that is what | 这就是 |
| 71 | we're going to be talking about next. | 我们接下来要谈谈 |
| 72 | I used to think I'll just check my phone for a second, | 我以前觉得我会检查一下手机 |
| 73 | but let's be honest, it is never just a second. | 但老实说,这绝不是一秒钟。 |
| 74 | 我会打开Instagram,检查一件事。 | |
| 75 | And the next | 接下来 |
| 76 | thing I knew 40 minutes had disappeared, or I think I'll just watch one episode. | 我知道40分钟已经消失, 或者我想我只看一集。 |
| 77 | And then of | 接下来 |
| 78 | course, Netflix auto plays the next one and suddenly it's midnight. | 当然,Netflix汽车 播放下一个 突然是午夜。 |
| 79 | So I made a rule. | 所以我做了一个规则。 |
| 80 | Certain things are one way doors. | 有些东西是单向的 |
| 81 | Once you step through, you don't come back easily. | 一旦你走过, 你就不会轻易回来。 |
| 82 | Social media, | 社交媒体, |
| 83 | Netflix emails, these things pull you in and they don't let go. | Netflix邮件,这些东西拉你进来 他们不放手。 |
| 84 | So I started setting entry rules. | 所以我开始设定进入规则。 |
| 85 | For example, I don't touch my phone after 7pm. | 例如,晚上7点后我不碰手机. |
| 86 | If I want to watch Netflix, I have to wait until | 如果我想看Netflix,我必须等到 |
| 87 | after I've done everything else that I want to do. | 我做了所有我想做的事后,我就会这么做。 |
| 88 | So the kitchen is cleaned. | 所以厨房被清理了 |
| 89 | I've had a bath or a | 我洗过澡了 |
| 90 | shower. | 洗个澡 |
| 91 | I've practiced some self care and I've done something to actually connect with my kids | 我练习过一些自我护理, 我做了一些事情 真正连接我的孩子 |
| 92 | and, you know, talk about their day or school or whatever they want to talk about. | 而且,你知道,谈论 他们的一天或学校 或任何他们想谈论。 |
| 93 | Studies show that | 研究表明, |
| 94 | average person loses two to three hours a day to unintentional phone use. | 普通人每天因无意使用电话而损失2至3小时。 |
| 95 | That is more than a | 这不止一个 |
| 96 | thousand hours a year. | 每年一千小时 |
| 97 | So this is shift number three is to create one way door rules. | 所以这是第三班是创造一种方式的门规则。 |
| 98 | Try this. | 试试这个 |
| 99 | Pick one one way door and set a boundary. | 选一道门设界. |
| 100 | For example, I don't check my phone after dinner. | 例如,晚餐后我不检查手机. |
| 101 | Try it for a week. | 试一礼拜. |
| 102 | Next up strategy number four is something that is only going to take five minutes | 接下来的第四战略 只需要五分钟 |
| 103 | or less, but it is going to go a long way to reducing that sluggish evening thing that makes | 或更少,但它会 做一个很长的路 减少迟钝的夜晚的事情 使得 |
| 104 | you feel like you just can't do anything except flop on the couch. | 你感觉你什么也做不了 除了在沙发上摔跤 |
| 105 | Now I always thought I was just | 现在我一直认为自己只是 |
| 106 | too tired to do much of anything in the evenings, but really I was just sluggish. | 晚上做很多事情都太累了 但我真的太迟钝了 |
| 107 | So I started | 所以我开始 |
| 108 | experimenting with small bursts of movement. | 实验小型运动暴动。 |
| 109 | Instead of committing to a full workout, I started | 而不是承诺全面锻炼 我开始 |
| 110 | micro dosing movement in five to 10 minute blocks. | 微剂量运动在5到10分钟的街区。 |
| 111 | For example, 10 squats while waiting for the | 例如,10个蹲在等待 |
| 112 | kettle to boil, a few stretches while watching TV, a quick walk around the block after dinner. | 壶煮煮,看电视时会伸展几步,晚饭后在街区周围快速散步. |
| 113 | It's not about burning calories. | 这不是燃烧的热量。 |
| 114 | It's about shaking off that heavy sluggish feeling. | 是为了摆脱那种沉闷的感觉 |
| 115 | Research | 研究 |
| 116 | shows that even five minutes of light movement can increase energy levels and reduce stress | 显示光线移动5分钟 就能增加能量 减轻压力 |
| 117 | hormones. | 荷尔蒙 |
| 118 | So strategy number four is to try micro dosing movement in the evenings. | 第四战略就是在晚上尝试微剂量运动。 |
| 119 | I want you to pick | 我要你选 |
| 120 | one tiny movement habit that you can sneak into your evening. | 一个小小的运动习惯 你可以潜入你的夜晚。 |
| 121 | Just, you know, in five minutes, | 五分钟后 |
| 122 | you'll be amazed at how much more alive you feel. | 你会惊讶你有多活着 |
| 123 | That brings us to the final strategy, which is | 这使我们来到最后战略,即 |
| 124 | about setting yourself up for a restful night's sleep. | 准备睡个安眠觉 |
| 125 | I used to scroll in bed and then wonder | 我常在床上卷卷,然后想 |
| 126 | why I had a restless sleep. | 为什么我睡不着觉 |
| 127 | And I really should have known better screens, especially social media | 我真的应该知道 更好的屏幕,尤其是社交媒体 |
| 128 | are like a dopamine slot machine. | 就像一个多巴胺槽机。 |
| 129 | Every time you scroll, every time you refresh your brain gets | 每次你滚动,每次刷新你的大脑 |
| 130 | another hit. | 再来一次 |
| 131 | And when your brain is that stimulated before bed, it is no wonder that you can't turn | 当你的大脑在睡觉前被刺激的时候 难怪你无法转身 |
| 132 | off completely. | 完全关闭。 |
| 133 | So I started replacing high stimulation activities with low stimulation ones. | 所以我开始用低刺激取代高刺激活动。 |
| 134 | Instead of YouTube, I went back to a ritual that I practiced long before Instagram was even a thing | 而不是YouTube,我回到了一个仪式, 早在Instagram是一件事情之前,我就已经练习过 |
| 135 | reading a novel in bed. | 在床上读小说 |
| 136 | Also, instead of scrolling, I did a quick brain dump journal to clear my head | 还有,我做了一个快速的脑垃圾日记 来清除我的头 |
| 137 | before settling in for the night. | 在安顿下来过夜之前 |
| 138 | Research shows that screens before bed suppress melatonin by 50%, | 研究表明床前的屏幕 抑制了50%的麦拉东宁, |
| 139 | which of course makes sleep worse and also makes your energy levels plummet the next day. | 当然,这会使睡眠更糟糕, 也让你的能量水平在第二天下降。 |
| 140 | So this is shift number five, the pre-bed dopamine detox. | 所以这是第五班, 预设的多巴胺解毒。 |
| 141 | It's a simple fix. | 这是一个简单的固定。 |
| 142 | Just swap one high | 换一个高 |
| 143 | dopamine habit for a low dopamine one for just 15 minutes before bed. | 低度多巴胺的多巴胺习惯 在睡觉前15分钟 |
| 144 | It makes a huge difference. | 这有很大的不同。 |
| 145 | If you're still here, thank you. | 如果你还在这里,谢谢。 |
| 146 | Most people click away before the halfway point, but you stayed. | 大部分人在中途之前就点击了, 但你留下来了. |
| 147 | And that tells me that you are not just consuming content. | 这告诉我,你不只是消费内容。 |
| 148 | You're actually serious about changing | 你其实是真心要改变的 |
| 149 | ネ | |
| 150 | And I respect that we live in a world that is noisy and distracted and full of quick | 我尊重我们生活在一个 吵闹和分心的世界里 充满了快感 |
| 151 | fixes. | 修正。 |
| 152 | But the real shifts, the ones that actually last, they come from showing up and paying | 但真正的转变, 那些实际上持续, 他们来自出现和支付 |
| 153 | attention and making small changes consistently. | 注意并不断作出小的改变。 |
| 154 | And that's what you're doing right now. | 这就是你正在做的。 |
| 155 | And it | 还有 |
| 156 | matters. | 问题。 |
| 157 | Here's something that I have been thinking about recently. | 最近我一直在想这个 |
| 158 | Most people don't need more | 大多数人不需要更多 |
| 159 | information. | 资料。 |
| 160 | They need a reset. | 他们需要重置。 |
| 161 | They're stuck in cycles of stress and distraction and overthinking, | 他们被困在压力 分散注意力和过度思考的循环中 |
| 162 | not because they're lazy or unmotivated, but because they have been pulled so far out of | 不是因为他们懒惰或者没有动机 而是因为他们被拉了这么远 |
| 163 | alignment that they just can't even hear themselves think. | 他们根本听不到自己的想法 |
| 164 | And if that sounds like you, | 如果这听起来像你, |
| 165 | you're not broken, but you do need a better system. | 但你确实需要一个更好的系统。 |
| 166 | That's why I created a free five-day | 所以我创造了一个免费的五天 |
| 167 | challenge called the reset. | 挑战称为重置。 |
| 168 | It's designed to help you to clear mental clutter and | 它旨在帮助你 清除精神混乱和 |
| 169 | reset your energy and get back to the version of you who actually feels in control. | 重置你的能量,回到你真正感觉到控制力的版本. |
| 170 | Each day, | 每天都会 |
| 171 | I'll send you one short, actionable email, no fluff, no busy work, just the exact strategies | 我会给你发一个简短的,可操作的电子邮件, 没有fluff,没有繁忙的工作, 只是精确的策略 |
| 172 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我用来调整重点 补给 重建势头 | |
| 173 | You'll also get a printable tracker, | 你也会得到一个可打印的跟踪器, |
| 174 | a few tools that I only share with my inner circle, and a couple of bonuses that I think | 几个工具,我只和我的内圈分享 和一些奖金,我认为 |
| 175 | that you'll love. | 你会爱的 |
| 176 | This isn't about being perfect or getting everything right. | 这不是关于完美 或使一切正确。 |
| 177 | It's about learning how | 这是关于学习如何 |
| 178 | to course correct faster and build a life that actually works for you. | 以更快的速度修正 并构建一个真正适合你的生活 |
| 179 | So if you are done feeling | 所以,如果你结束了感觉 |
| 180 | scattered and ready to get back on track, then join me. | 散开,准备回到正轨,然后加入我。 |
| 181 | The link is right below this video. | 链接就在录像下面 |
| 182 | When I made these shifts, my evenings stopped feeling wasted. | 当我做这些班, 我的夜晚不再感到浪费。 |
| 183 | I went from surviving after | 之后我从生存中消失 |
| 184 | work to actually reclaiming hours of life and doing things that increased my joy and my health. | 努力恢复生命 做一些能增加我快乐和健康的事 |
| 185 | I want you to try just one of these tonight and see what happens. | 我要你今晚试一下 看看会发生什么 |
| 186 | Let me know in the comments, | 在评论中告诉我, |
| 187 | which one of these will you try first? | 你要先试哪个? |
| 188 | And again, if you want more simple habits to transform your | 再说一遍 如果你想改变你的习惯 |
| 189 | life, grab my free self-care checklist. | 生活,拿我的免费自我护理清单。 |
| 190 | The link is down below. | 链接在下面。 |
| 191 | Now, if you enjoyed this video, | 现在,如果你喜欢这个视频, |
| 192 | I think you're going to love the one that I am queuing up for you next about how to change your | 我想你会喜欢的 我排队的下一个 关于如何改变你的 |
| 193 | life by changing your morning routine. | 改变早晨的习惯 |
| 194 | Now that you are on your way to better evenings, the next | 现在你正准备去更好的夜晚 下一个 |
| 195 | thing you'll want to do is create better mornings for yourself. | 你想做的是为自己创造更好的早晨 |
| 196 | So I will see you there. | 所以,我会看到你在那里。 |
| 197 | Okay. | 摆 |
| 198 | I | 一、导 言 |
| 199 | think we're good. | 觉得我们很好。 |
| 200 | Did that record? | 那唱片有吗? |
| 201 | Yes. | 对 |
| 202 | Okay. | 摆 |
| 203 | Moment of panic. | 恐慌的瞬间。 |
| 204 | I looked over and I didn't think | 我仔细看,没想到 |
| 205 | it recorded. | 记录下来了 |
| 206 | Okay. | 摆 |
| 207 | Whew. | 呜呼。 |
| 208 | No panicking. | 别慌 |
| 209 | All right. | 好吧,我们走。 |
| 210 | Here we go. | 开始了 |
| 211 | I can hear a truck outside. | 我听到外面有辆卡车 |
| 212 | Oh man. | 哦,伙计。 |
| 213 | hope that's not the woodshipper again. oh no. oh no. oh no. oh no. hope that's not the woodshipper again. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh no. oh | 希望那不是木船师了 哦,不,不,不,不,不,不,不,不,不,不,不,不 希望那不是木船师了 不,不,不,不,不,不,不,不,不,不,不,不,不,不! 哦,没有 |
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P3 · 【习惯养成】下班后不再浪费夜晚 · 5个改变方法 p03 无字幕 (P3)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | Most people waste their evenings without even realizing it. | 大多数人浪费他们的夜晚 甚至没有意识到。 |
| 0:04 | 几小时就消失在Netflix, | |
| 0:07 | scrolling, or just unwinding. | 滚动,或只是松动。 |
| 0:08 | And suddenly it's bedtime and you've done nothing except exist. | 突然间是睡觉时间 你除了存在之外什么都没做 |
| 0:12 | That used to be me. | 那曾经是我。 |
| 0:13 | I would sit down thinking I just need a break. | 我会坐下来认为我需要休息一下。 |
| 0:15 | And before I knew it, | 在我知道之前, |
| 0:17 | the night was gone. | 夜晚已经过去 |
| 0:18 | And the worst part, I never even felt rested. | 最糟糕的是,我从来没有觉得休息。 |
| 0:21 | But I made five small shifts | 但我做了五个小班 |
展开字幕全文（215 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | Most people waste their evenings without even realizing it. | 大多数人浪费他们的夜晚 甚至没有意识到。 |
| 2 | 几小时就消失在Netflix, | |
| 3 | scrolling, or just unwinding. | 滚动,或只是松动。 |
| 4 | And suddenly it's bedtime and you've done nothing except exist. | 突然间是睡觉时间 你除了存在之外什么都没做 |
| 5 | That used to be me. | 那曾经是我。 |
| 6 | I would sit down thinking I just need a break. | 我会坐下来认为我需要休息一下。 |
| 7 | And before I knew it, | 在我知道之前, |
| 8 | the night was gone. | 夜晚已经过去 |
| 9 | And the worst part, I never even felt rested. | 最糟糕的是,我从来没有觉得休息。 |
| 10 | But I made five small shifts | 但我做了五个小班 |
| 11 | that completely changed how I spend my nights. | 这彻底改变了我过夜的方式 |
| 12 | And I'm going to share them with you right now. | 我现在就跟你分享 |
| 13 | For years, my evenings looked exactly the same. | 多年来,我的夜晚看起来完全一样。 |
| 14 | Finish work, make dinner, sink into the couch, | 完成工作,做晚饭,沉到沙发上 |
| 15 | put on a show, maybe grab a snack. | 上场吧,也许拿点零食 |
| 16 | And before I knew it, it was 1030 and the night was gone. | 在我知道之前,它已经是1030年了,夜晚也消失了。 |
| 17 | This is what I call the dinner TV bed trap. | 这就是我所谓的晚餐电视床陷阱。 |
| 18 | It's where your evening just becomes this slow autopilot | 你的夜晚才刚变成这个慢的自动驾驶 |
| 19 | countdown to sleep. | 倒计时睡觉。 |
| 20 | So I had to break it. | 所以我必须打破它。 |
| 21 | And the way that I did that, I created a third act, | 我这样做的方式,我创造了第三幕, |
| 22 | something that happened after dinner and before bed, something that I actually looked forward to. | 晚饭后和睡前发生的事 我真正期待的东西 |
| 23 | Currently, that might mean taking a walk with my husband or our boys, sometimes is reading a book | 现在,这可能意味着 与我丈夫或我们的孩子散步, 有时读一本书 |
| 24 | with a cup of tea or taking a hot bath. | 以茶或热浴. |
| 25 | Other nights, the boys and I pack ourselves up, | 其他晚上,孩子们和我收拾行李, |
| 26 | actually go out and do something together as a family, like going to a movie or going out to the | 一起做点什么 像去看电影一样 |
| 27 | driving range and hitting a bucket of balls. | 驾驶射击场和打一桶球。 |
| 28 | Studies show that people who create structured | 研究表明,创造结构化 |
| 29 | evening rituals feel happier and less stressed than those who just default to passive entertainment. | 晚间礼仪比那些只欠被动娱乐的人更快乐,更没有压力. |
| 30 | So this is shift number one to start to break the dinner TV bed trap. | 所以这是第一班 开始打破电视晚餐的陷阱 |
| 31 | Now the real reason we | 现在我们的真正原因 |
| 32 | get stuck in this trap, that is what we are going to work on next. | 被困在这个陷阱里, 这就是我们接下来的工作。 |
| 33 | For the longest time, | 在最长的时间里, |
| 34 | my evenings weren't really mine. | 我的夜晚其实不是我的。 |
| 35 | As a mom, by the time I got the kids settled and cleaned up and | 作为母亲,当我把孩子们安顿好,清理好 |
| 36 | handled a million little things, I was done. | 处理过一百万件小事,我完成了 |
| 37 | My brain was fried, my body was exhausted, | 我的大脑被炸烂,我的身体被疲惫, |
| 38 | and I had nothing left. | 我一无所有 |
| 39 | So I did what most people do. | 所以我做了大多数人做的事情。 |
| 40 | I collapsed on the couch, | 我倒在沙发上 |
| 41 | telling myself, you know, I'll just watch one episode and we all know how that ends. | 告诉自己,你知道,我只看一集 我们都知道结局如何 |
| 42 | The problem wasn't TV. | 问题不是电视 |
| 43 | It was how I was thinking about my evenings. | 我对晚上的想法是这样的 |
| 44 | I saw them as just whatever | 我把他们看成什么样 |
| 45 | was left after everything else was handled. | 在其他事情都处理完之后就离开了 |
| 46 | No wonder they felt wasted. | 难怪他们觉得浪费。 |
| 47 | So I made a shift. | 所以我做了一个转变。 |
| 48 | I assigned value to my nights. | 我为我的夜晚分配了价值 |
| 49 | Instead of just getting through it, I started treating my evenings | 而不是刚刚度过, 我开始治疗我的夜晚 |
| 50 | as important. | 一样重要。 |
| 51 | One simple change, I built in a personal moment every night, something that | 一个简单的改变,我每晚都会在个人的瞬间 做一些事情 |
| 52 | was just for me. | 只是为了我 |
| 53 | Some nights that's a full on skincare routine. | 一些夜晚,这是全 在皮肤护理常规。 |
| 54 | Some nights it's just sitting | 有些夜晚它只是坐着 |
| 55 | in silence with a cup of tea for 10 minutes, but having something that felt like mine made all the | 默默地喝杯茶 10分钟 但拥有了某种感觉 |
| 56 | difference. | 差别。 |
| 57 | And research backs this up. | 研究支持了这一点。 |
| 58 | Small personal rituals boost well-being and reduce | 小型个人仪式促进福祉和减少 |
| 59 | stress. | 压力 |
| 60 | And if you need some ideas for the kinds of personal rituals that you could do, | 如果你需要一些想法 对于什么样的个人仪式 你可以做, |
| 61 | then go ahead and download my free self-care checklist. | 然后继续下载免费自我护理清单 |
| 62 | It's a free PDF full of inspiration | 这是一个免费的PDF 充满灵感 |
| 63 | and ideas for self-care habits and rituals. | 以及自我护理习惯和仪式的想法。 |
| 64 | I will put the link in the description below. | 我将在下文中说明这一联系。 |
| 65 | So this is shift number two, stop treating evenings as leftover time. | 因此,这是第二班, 停止把晚上当作剩余时间。 |
| 66 | And here's my challenge to you | 这就是我对你的挑战 |
| 67 | claim one small pocket of time in your evenings as sacred, even if it's only 10 minutes. | 尽管只有10分钟,但晚上有一小片时间是神圣的 |
| 68 | But of | 不过 |
| 69 | course, there's a big threat to this. | 当然,这是个很大的威胁。 |
| 70 | And that is what we're going to be talking about next. | 这是我们接下来要谈的。 |
| 71 | I used to think I'll just check my phone for a second, but let's be honest. | 我以前以为我会检查一下我的手机 但说实话 |
| 72 | It is never just a | 永远不是单纯的 |
| 73 | second. | 再来 |
| 74 | 我会打开Instagram,检查一件事。 | |
| 75 | And the next thing I knew 40 minutes had disappeared, | 接下来我知道的40分钟不见了 |
| 76 | or I think I'll just watch one episode. | 或者我只看一集。 |
| 77 | And then of course, Netflix auto plays the next one. | 当然,Netflix汽车会演奏下一部. |
| 78 | And | 还有 |
| 79 | suddenly it's midnight. | 突然间是午夜 |
| 80 | So I made a rule. | 所以我做了一个规则。 |
| 81 | Certain things are one way doors. | 有些东西是单向的 |
| 82 | Once you step through, | 一旦你走过去, |
| 83 | you don't come back easily. | 你不会轻易回来的 |
| 84 | Social media, Netflix, emails, these things pull you in and they don't | 社交媒体,Netflix,电子邮件, 这些东西吸引你,他们不 |
| 85 | So I started setting entry rules. | 所以我开始设定进入规则。 |
| 86 | For example, I don't touch my phone after 7pm. | 例如,晚上7点后我不碰手机. |
| 87 | If I want to | 如果我想的话 |
| 88 | watch Netflix, I have to wait until after I've done everything else that I want to do. | 看着Netflix,我必须等到 我做了我想做的事之后。 |
| 89 | So the | 所以说 |
| 90 | kitchen is cleaned. | 厨房是清洁的。 |
| 91 | I've had a bath or a shower. | 我洗过澡或洗澡 |
| 92 | I've practiced some self-care and I've done | 我练习过一些自我护理,我已经做了 |
| 93 | something to actually connect with my kids and, you know, talk about their day or school or whatever | 有些东西可以和我的孩子们联系起来 说说他们的一天或学校什么的 |
| 94 | they want to talk about. | 他们想谈谈。 |
| 95 | Studies show that the average person loses two to three hours a day to | 研究表明,平均人每天损失2至3小时至 |
| 96 | unintentional phone use. | 无意使用电话。 |
| 97 | That is more than a thousand hours a year. | 这是一年一千多小时。 |
| 98 | So this is shift number | 这是班号 |
| 99 | three is to create one way door rules. | 三是创造出门规则 |
| 100 | Try this. | 试试这个 |
| 101 | Pick one one way door and set a boundary. | 选一道门设界. |
| 102 | For | 对于 |
| 103 | example, I don't check my phone after dinner. | 举例来说,晚餐后我不检查手机 |
| 104 | Try it for a week. | 试一礼拜. |
| 105 | Next up strategy. | 下一个策略 |
| 106 | Number four is | 第四点是 |
| 107 | something that is only going to take five minutes or less, but it is going to go a long way to | 只需要5分钟或更短的时间 但它会很长的路要走 |
| 108 | reducing that sluggish evening thing that makes you feel like you just can't do anything except | 减低你迟钝的夜晚 让你觉得你什么也做不了 |
| 109 | flop on the couch. | 在沙发上浮起来。 |
| 110 | Now, I always thought I was just too tired to do much of anything in the | 现在,我一直认为我太累了 做很多事情 |
| 111 | evenings, but really I was just sluggish. | 晚上,但我真的很迟钝。 |
| 112 | So I started experimenting with small bursts of movement. | 于是我开始尝试 小小的运动。 |
| 113 | Instead of committing to a full workout, I started micro dosing movement in five to 10 minute blocks. | 我并没有承诺全面锻炼,而是在5到10分钟的街区开始微量剂量运动. |
| 114 | For example, 10 squats while waiting for the kettle to boil, a few stretches while watching TV, | 例如,在等待水壶沸腾时,有十个蹲着,在看电视时,有几个蹲着, |
| 115 | a quick walk around the block after dinner. | 晚饭后快速走过街区. |
| 116 | It's not about burning calories. | 这不是燃烧的热量。 |
| 117 | It's about shaking | 这是关于摇晃 |
| 118 | off that heavy sluggish feeling. | 摆脱那种沉闷的情绪 |
| 119 | Research shows that even five minutes of light movement can | 研究显示,光线移动的五分钟都可能 |
| 120 | increase energy levels and reduce stress hormones. | 提高能量水平,降低应激激素. |
| 121 | So strategy number four is to try micro dosing | 第四战略是尝试微量剂量 |
| 122 | movement in the evenings. | 行动在晚上。 |
| 123 | I want you to pick one tiny movement habit that you can sneak into your | 我要你挑个小动作习惯 你可以潜入你的 |
| 124 | evening. | 边 |
| 125 | Just, you know, in five minutes, you'll be amazed at how much more alive you feel. | 只是,你知道,在五分钟内, 你会惊讶你有多活着。 |
| 126 | That | 那个 |
| 127 | brings us to the final strategy, which is all about setting yourself up for a restful night's sleep. | 带我们进入最后的策略, 这都是为安眠做准备。 |
| 128 | I used to scroll in bed and then wonder why I had a restless sleep. | 我曾经在床上滚动,然后想知道 为什么我有一个不安的睡眠。 |
| 129 | And I really should have known | 我真的应该知道 |
| 130 | better screens, especially social media are like a dopamine slot machine. | 更好的屏幕,尤其是社交媒体 就像多巴胺槽机。 |
| 131 | Every time you scroll, | 每次你滚动, |
| 132 | every time you refresh your brain gets another hit. | 每次刷新你的大脑 就会再次被击中。 |
| 133 | And when your brain is that stimulated before | 当你的大脑被刺激之前 |
| 134 | bed, it is no wonder that you can't turn off completely. | 床,难怪你不能完全关掉 |
| 135 | So I started replacing high stimulation | 所以我开始更换高刺激 |
| 136 | activities with low stimulation ones. | 低刺激活动。 |
| 137 | Instead of YouTube, I went back to a ritual that I practiced | 而不是YouTube,我回到了一个仪式 我练习 |
| 138 | long before Instagram was even a thing reading a novel in bed. | 早在Instagram在床上读小说之前 |
| 139 | Also, instead of scrolling, I did a | 而且,我并没有卷轴,而是做了一个 |
| 140 | quick brain dump journal to clear my head before settling in for the night. | 快速的脑垃圾日记 清我的头之前安顿下来过夜。 |
| 141 | Research shows that | 研究表明, |
| 142 | screens before bed suppress melatonin by 50%, which of course makes sleep worse and also makes | 床前的屏幕 抑制蛋白素50%, 这当然使睡眠更糟糕, |
| 143 | your energy levels plummet the next day. | 第二天你的能量水平下降 |
| 144 | So this is shift number five, the pre-bed dopamine detox. | 所以这是第五班, 预设的多巴胺解毒。 |
| 145 | It's a simple fix. | 这是一个简单的固定。 |
| 146 | Just swap one high dopamine habit for a low dopamine one for just 15 minutes | 换一个高多巴胺的习惯 换一个低多巴胺的习惯 只需15分钟 |
| 147 | before bed. | 在睡觉前。 |
| 148 | It makes a huge difference. | 这有很大的不同。 |
| 149 | If you're still here, thank you. | 如果你还在这里,谢谢。 |
| 150 | Most people click away | 大多数人点击离开 |
| 151 | before the halfway point, but you stayed. | 在中点之前, 但你留下来了。 |
| 152 | And that tells me that you are not just consuming content. | 这告诉我,你不只是消费内容。 |
| 153 | You're actually serious about changing your life. | 你认真的改变你的生活。 |
| 154 | And I respect that we live in a world that is | 我尊重我们生活在一个 |
| 155 | noisy and distract and full of quick fixes, but the real shifts, the ones that actually last, | 吵闹 分散注意力 和充满快速的解决方案, 但真正的转变, 那些实际上持续, |
| 156 | they come from showing up and paying attention and making small changes consistently. | 他们来自露面 关注 并不断做出小改变 |
| 157 | And that's | 这是 |
| 158 | what you're doing right now. | 你现在在做什么? |
| 159 | And it matters. | 这很重要 |
| 160 | Here's something that I have been thinking about recently. | 最近我一直在想这个 |
| 161 | Most people don't need more information. | 大多数人不需要更多的信息。 |
| 162 | They need a reset. | 他们需要重置。 |
| 163 | They're stuck in cycles of stress | 他们被困在压力循环中 |
| 164 | and distraction and overthinking, not because they're lazy or unmotivated, but because they | 和分散注意力和过度思考, 不是因为他们懒惰或没有动机, 而是因为他们 |
| 165 | have been pulled so far out of alignment that they just can't even hear themselves think. | 已经脱离了一致 他们甚至都听不到自己的想法 |
| 166 | And | 还有 |
| 167 | that sounds like you, you're not broken, but you do need a better system. | 这听起来像你,你没有崩溃, 但你确实需要一个更好的系统。 |
| 168 | That's why I created a | 这就是为什么我创造了一个 |
| 169 | free five day challenge called the reset. | 免费的五天挑战称为重置. |
| 170 | It's designed to help you to clear mental clutter | 是用来帮你清除精神障碍的 |
| 171 | and reset your energy and get back to the version of you who actually feels in control. | 然后重置你的能量 回到你真正感觉到控制力的版本 |
| 172 | Each day, | 每天都会 |
| 173 | I'll send you one short, actionable email, no fluff, no busy work, just the exact strategies | 我会给你发一个简短的,可操作的电子邮件, 没有fluff,没有繁忙的工作, 只是精确的策略 |
| 174 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我用来调整重点 补给 重建势头 | |
| 175 | You'll also get a printable tracker, | 你也会得到一个可打印的跟踪器, |
| 176 | a few tools that I only share with my inner circle, and a couple of bonuses that I think | 几个工具,我只和我的内圈分享 和一些奖金,我认为 |
| 177 | that you'll love. | 你会爱的 |
| 178 | This isn't about being perfect or getting everything right. | 这不是关于完美 或使一切正确。 |
| 179 | It's about learning how | 这是关于学习如何 |
| 180 | to course correct faster and build a life that actually works for you. | 以更快的速度修正 并构建一个真正适合你的生活 |
| 181 | So if you are done feeling | 所以,如果你结束了感觉 |
| 182 | scattered and ready to get back on track, then join me. | 散开,准备回到正轨,然后加入我。 |
| 183 | The link is right below this video. | 链接就在录像下面 |
| 184 | When I made these shifts, my evenings stopped feeling wasted. | 当我做这些班, 我的夜晚不再感到浪费。 |
| 185 | I went from surviving after | 之后我从生存中消失 |
| 186 | work to actually reclaiming hours of life and doing things that increased my joy and my health. | 努力恢复生命 做一些能增加我快乐和健康的事 |
| 187 | I want you to try just one of these tonight and see what happens. | 我要你今晚试一下 看看会发生什么 |
| 188 | Let me know in the comments, | 在评论中告诉我, |
| 189 | which one of these will you try first? | 你要先试哪个? |
| 190 | And again, if you want more simple habits to transform your | 再说一遍 如果你想改变你的习惯 |
| 191 | life, grab my free self-care checklist. | 生活,拿我的免费自我护理清单。 |
| 192 | The link is down below. | 链接在下面。 |
| 193 | Now, if you enjoyed this video, | 现在,如果你喜欢这个视频, |
| 194 | I think you're going to love the one that I am queuing up for you next about how to change your | 我想你会喜欢的 我排队的下一个 关于如何改变你的 |
| 195 | life by changing your morning routine. | 改变早晨的习惯 |
| 196 | Now that you are on your way to better evenings, the next | 现在你正准备去更好的夜晚 下一个 |
| 197 | thing you'll want to do is create better mornings for yourself. | 你想做的是为自己创造更好的早晨 |
| 198 | So I will see you there. | 所以,我会看到你在那里。 |
| 199 | | |
| 200 | I think we're good. | 我觉得我们很好。 |
| 201 | Did that record? | 那唱片有吗? |
| 202 | Yes. | 对 |
| 203 | Okay. | 摆 |
| 204 | Moment of panic. | 恐慌的瞬间。 |
| 205 | I looked over and I didn't think | 我仔细看,没想到 |
| 206 | it recorded. | 记录下来了 |
| 207 | Okay. | 摆 |
| 208 | No panicking. | 别慌 |
| 209 | All right. | 好吧,我们走。 |
| 210 | There we go. | 开始了 |
| 211 | I can hear a chalk outside. | 我能听到外面的粉笔声 |
| 212 | Oh man. | 哦,伙计。 |
| 213 | Hope that's not the woodshipper again. | 希望那不再是木船师了 |
| 214 | Oh no. | 哦,没有。 |
| 215 | Hope that's not the woodshipper again. | 希望那不再是木船师了 |
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