【 A2-B1 中级口语听力】真实生活对话磨耳朵 Do It

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P1 · 【 A2-B1 中级口语听力】真实生活对话磨耳朵 Do It Today, Not Tomorrow 今日事今日毕！ p01 双语 (P1)

【 A2-B1 中级口语听力】真实生活对话磨耳朵 Do It Today, Not Tomorrow 今日事今日毕！ p01 双语 (P1)

发布于 2026-10-26 · 时长 26:22

字幕摘录

时间	英文	中文
0:00	Hello, everyone.	大家好,你们好
0:01	Welcome to our podcast.	欢迎来到我们的播客。
0:03	My name is Anna, and I am so happy you are here with us	我叫安娜,很高兴你和我们在一起
0:06	today.	今时.
0:07	This podcast is simple, friendly, and very useful.	这个播客简单,友善,非常有用.
0:11	Today, we have a really motivating	今天,我们有一个真正的动力
0:14	and important topic.	重要话题
0:15	Do it today, not tomorrow.	今天动手,明天不行
0:18	This phrase is about taking action now instead	这句是现在采取行动
0:21	of waiting.	等待着

展开字幕全文（576 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to our podcast.	欢迎来到我们的播客。
3	My name is Anna, and I am so happy you are here with us	我叫安娜,很高兴你和我们在一起
4	today.	今时.
5	This podcast is simple, friendly, and very useful.	这个播客简单,友善,非常有用.
6	Today, we have a really motivating	今天,我们有一个真正的动力
7	and important topic.	重要话题
8	Do it today, not tomorrow.	今天动手,明天不行
9	This phrase is about taking action now instead	这句是现在采取行动
10	of waiting.	等待着
11	How many times have you said, I will do it tomorrow, and then tomorrow becomes next week,	你说过多少次了,我明天做, 然后明天成为下周,
12	and next week becomes never?	下周就变成永远?
13	I think we all know that feeling.	我想我们都知道这种感觉。
14	I am joined by my wonderful co-host,	我和我的好搭档
15	Mark.	马克
16	Mark, say hello and tell us, do you ever say, I will do it tomorrow?	马克,打个招呼,告诉我们, 你有没有说过,我会做它明天?
17	Hello, hello.	哈罗,哈罗。
18	Thank you, Anna.	谢谢你,安娜。
19	Hi to all our wonderful listeners.	嗨,我们所有伟大的听众。
20	Do I ever say, I will do	我曾经说,我会做
21	it tomorrow?	明天吗?
22	Honestly, yes, sometimes I still do.	老实说,是的,有时我仍然这样做。
23	But I have worked very hard to change this habit,	但我努力改变这种习惯
24	and it has transformed my life in so many positive ways.	它改变了我的生活 以许多积极的方式。
25	Putting things off, not doing	放下东西,不做
26	things when you should is called procrastination, and it is one of the most common habits that holds	当你应该被称作拖延时 这是最常见的习惯之一
27	people back from reaching their goals.	人们回到他们的目标。
28	Today, Anna and I are going to talk about why we procrastinate,	今天,安娜和我要谈谈 为什么我们拖延,
29	why acting today is so important, and how you can start taking action right now.	为什么今天的行动如此重要,以及你如何现在就开始采取行动。
30	We will also share	我们也会分享
31	lots of useful English vocabulary and phrases.	许多有用的英语词汇和短语.
32	Let's begin with some key vocabulary.	让我们从一些关键词汇开始。
33	The main	主语
34	word for today is procrastinate.	今天的话是拖延的。
35	This means to delay doing something that you should do,	这意味着推迟做你应该做的事,
36	usually because you do not feel like doing it, or because it feels difficult or uncomfortable.	通常因为你不想做, 或者因为觉得很难或不舒服。
37	The noun form is procrastination.	名词形式是拖延.
38	The opposite is to take action, or to act now.	相反的是采取行动,或现在就采取行动。
39	Another important	另一个重要
40	phrase is to put something off.	语句是把东西放下。
41	This is an informal way to say to delay.	这是一个非正式的拖延方式。
42	For example,	举例来说,
43	I keep putting off cleaning my room.	我不停地拖延清理我的房间。
44	To get something done means to complete a task	做点什么就是完成任务
45	successfully.	成功 。
46	To seize the moment means to take advantage of an opportunity right now without	抓住时机意味着利用机会
47	waiting.	等着
48	More great vocabulary for today's topic.	对今天的话题来说 词汇比较棒
49	Momentum is a word that means the energy and force	动静是意味着能量和力量的词
50	that builds up when you are making progress.	当你们取得进步的时候,这种发展是累积的。
51	Once you start, it becomes easier to keep going.	一旦你开始,它变得更容易继续。
52	Inertia is the opposite, the tendency to stay still and not start.	伊诺蒂亚则相反,倾向于保持静而不开始.
53	Deadline is the time by	截止时间是
54	which something must be done.	必须要做点什么
55	Priority means something more important than other things.	优先权意味着比其他事情更重要的东西。
56	Willpower is the mental strength to do what you know you should do.	意志力是精神力量 做你该做的事
57	Discipline means doing the	纪律意味着
58	right thing consistently even when you do not feel like it.	即使你不喜欢也一样
59	Comfort zone is the familiar and	舒适区是熟悉的
60	safe situation where you do not take risks or try new things.	在安全的情况下,你不会冒险或尝试新的事物。
61	Those words are so useful.	这些话很有用。
62	Now let's talk about the first and most important question.	现在让我们谈谈第一个最重要的问题。
63	Why do we procrastinate?	为什么我们拖延?
64	What makes us	是什么让我们
65	say I will do it tomorrow instead of doing something right now?	说我明天会做 而不是现在做点什么?
66	There are several common	有几个常见的
67	reasons.	理由说明。
68	First, the task feels too big or too difficult, so it feels overwhelming to start.	首先,任务感到太大或太难,因此开始时感到压倒一切。
69	Second, we fear failing.	第二,我们担心失败。
70	If we do not try, we cannot fail.	如果我们不尝试,我们就不能失败。
71	Third, we wait until we feel ready	第三,我们等我们准备好
72	or motivated, but that feeling never arrives.	或动机, 但那种感觉从来没有到来。
73	Fourth, the reward for doing the task feels	第四,完成这项任务的回报感
74	far away, while the reward for relaxing feels immediate and easy.	远处,而放松的回报 感觉立即和容易。
75	Fifth, we underestimate	第五,我们低估了
76	how long tasks take and think we have more time than we do.	任务需要多长时间,并且认为我们的时间比我们多。
77	Yes, I recognize all of them.	是的,我认出他们了。
78	Let me explain them a little more.	让我多解释一下
79	The first reason, tasks feeling too big, is extremely common.	第一个原因,任务感觉太大,是极为常见的。
80	When you look at a large task as one huge thing, it feels impossible, but every large task is	当你把一个大任务看成是一件大事的时候, 感觉不可能,但每个大任务都是
81	actually made of many small steps.	实际上是由许多小步骤组成的.
82	The secret is to focus only on the very first small step,	秘诀是只专注于第一步
83	not the whole thing.	不是整个事情。
84	The second reason, fear of failure, is very powerful.	第二个原因,害怕失败,是非常强大的.
85	Many people would	很多人会
86	rather not try than try and fail, but not trying is its own kind of failure.	而不是尝试不尝试和失败, 而不是尝试是它自己的失败。
87	The third reason,	第三个原因
88	waiting to feel motivated, is perhaps the biggest mistake of all.	等待有动机,也许是最大的错误。
89	Motivation almost never comes	动机几乎从不来
90	before action.	行动前。
91	Motivation comes from action, not before action.	动机来自行动,而不是行动之前。
92	This is such an important	这很重要
93	and life-changing insight.	和改变生命的洞察力。
94	Now let's talk about the cost of procrastination, because delaying	现在我们来谈谈拖延的代价 因为拖延
95	things is not neutral.	事情不是中立的。
96	It always has a price.	总是有代价的
97	When we put things off, we miss opportunities.	当我们把事情推迟, 我们错过机会。
98	Opportunities do not wait forever.	机会不会永远等待。
99	A job application has a deadline.	求职申请有期限。
100	A chance to tell	机会告诉
101	someone how you feel does not last indefinitely.	一个人,你的感觉是不会无限期的。
102	A business idea can be had by someone else first.	一个商业想法可以先由别人拥有.
103	We also experience ongoing stress and guilt when tasks remain undone.	当任务仍未完成时,我们也不断承受压力和负罪感。
104	The unfinished task sits in	未完成的任务就在于
105	the back of our mind and drains mental energy even when we are not working on it.	即使我们不努力,我们的脑后和消耗精神能量。
106	Procrastination	拖延问题
107	costs us so much more than we realize.	我们付出的代价比我们意识到的要多得多。
108	Here are more real costs.	这里有更多真正的成本。
109	Time, ironic because people	时间,讽刺因为人
110	procrastinate to save time or avoid discomfort, but the task still needs to be done, often under	拖延以节省时间或避免不适,但任务仍然需要完成,常常是在
111	much more stress because the deadline is now very close.	压力大得多,因为最后期限已经很近了。
112	Quality, work done in a rush at the last	质量,最后匆忙完成的工作
113	minute is usually not as good as work done thoughtfully with proper time.	分钟通常不如用适当时间深思熟虑地完成的工作好。
114	Opportunities,	机会,
115	as Anna said, many opportunities have a limited window.	正如安娜所说,许多机会的窗口有限。
116	Health, chronic procrastination is linked	健康、慢性拖延是相互关联的
117	to higher stress, anxiety, and even poor physical health.	压力、焦虑,甚至身体健康不佳。
118	Self-confidence, every time you say,	自信,每次你说,
119	I will do it tomorrow and do not do it, you trust yourself a little less.	我明天做,别做,你更相信自己
120	Tomorrow never comes.	明天从不来。
121	What	什麽?
122	a powerful and very true expression.	一个强大和非常真实的表达。
123	Now let's talk about some very famous English expressions	现在让我们谈谈一些非常著名的英语表达方式
124	and proverbs related to doing things today and not waiting.	和谚语 与今天的事情 而不是等待。
125	The early bird catches the worm.	早鸟捉虫.
126	This means that people who act early and do not wait get the best results and opportunities.	这意味着那些行动早而不等待的人获得最佳结果和机会。
127	Strike while the iron is hot.	趁热打铁.
128	This comes from blacksmithing, meaning you should act at the	这来自铁匠, 这意味着你应该行动在
129	right moment when conditions are good because the opportunity may not last.	合适的时机,因为机会可能不会持续。
130	A stitch in time saves	缝合时间可以节省
131	nine.	九点
132	Doing a small task now prevents a much bigger problem later.	做一个小任务现在可以防止以后出现更大的问题。
133	More wonderful expressions.	更妙的表达
134	He who hesitates is lost.	犹豫者失之.
135	If you wait too long to decide or act, you lose the opportunity.	如果你等待太久决定或行动,你就会失去机会。
136	The best time to plant a tree was 20 years ago.	种树的最佳时机是20年前.
137	The second best time is now.	第二好时机是现在。
138	This beautiful	这美丽的
139	expression means it is never too late to start, and the best day to begin is today.	表达表示它永远不会太晚开始,最好的开始日就是今天。
140	Make hay while	干草的时候
141	the sun shines.	太阳照亮。
142	Take advantage of good conditions while they last.	趁机利用好条件 趁机延长
143	Time waits for no man.	时等无量众生.
144	Time passes	时间流逝
145	regardless of whether you act or not, so do not waste it waiting.	无论你是否行事,你都不要等待。
146	Just do it.	做到这一点。
147	Made famous by the	名声大噪
148	sports brand Nike, but genuinely powerful as a motivating phrase.	体育品牌耐克,但真正强大的 作为激励语。
149	Done is better than perfect.	完成比完美更好。
150	I think that might be my favorite phrase from the whole episode.	我想这可能是我最喜欢的句子 从整集。
151	Now let's talk about the two minute	现在谈谈两分钟
152	rule, because this is one of the most practical and effective anti-procrastination strategies	因为这是最实际有效的反拖延策略之一
153	ever created.	曾经创造。
154	The two minute rule comes from productivity expert David Allen, and it is	两分钟的规则来自生产力专家David Allen,这是
155	beautifully simple.	很简单
156	If a task takes less than two minutes to complete, do it immediately.	如果一项任务需要不到两分钟才能完成,请立即完成.
157	Right now.	现在
158	Do not add it to your to-do list.	不要添加到您的待办事宜列表中 。
159	Do not think about doing it later.	以后再考虑吧
160	Just do it now.	现在就去
161	Reply to	答复
162	short email now.	现在简短的电子邮件。
163	Put that dish in the dishwasher now.	把盘子放进洗碗机里
164	Send that quick text message now.	快发短信
165	Make that	来啊
166	short phone call now.	现在打个电话
167	The two minute rule has genuinely transformed how I manage daily life.	两分钟的规则真正改变了我如何管理日常生活。
168	Before I discovered it, I had a habit of letting small tasks pile up.	在我发现它之前 我习惯于让小任务堆积起来
169	A quick email to reply to,	快速电子邮件回复,
170	a book to put back on the shelf, a note to write, a quick phone call to make.	一本书放回货架上 一张笔记 一张电话快打
171	Individually,	就个人而言,
172	they were tiny, but collectively they created a mountain of things to do that felt heavy and	它们很小,但是它们共同创造了 山上的东西 做那些感觉沉重,
173	stressful.	压力很大
174	Now, if something takes less than two minutes, I do it immediately without a second	现在,如果需要不到两分钟,我就马上做
175	thought.	认为。
176	The relief and clarity this creates is remarkable.	由此带来的解脱和清晰度令人瞩目。
177	My mind feels less cluttered because	我心里不太乱 因为...
178	there are fewer open loops waiting for attention.	等待关注的公开循环较少。
179	The two minute rule.	两分钟规则。
180	Such a small idea with such	这么小的主意
181	a large impact.	影响很大
182	Now let's talk about the concept of eating the frog, because this is another famous	现在,让我们谈谈吃青蛙的概念, 因为这是另一个著名的
183	idea that is very relevant to our topic.	这个想法与我们的主题非常相关。
184	Mark Twain, the famous American writer, is often	美国著名作家马克·吐温经常是
185	credited with this saying, if it is your job to eat a frog, it is best to do it first thing in the	这么说吧,如果你的工作是吃青蛙的话 最好先吃
186	morning.	晨报.
187	And if it is your job to eat two frogs, it is best to eat the biggest one first.	如果你的工作是吃两只青蛙 最好先吃最大的一只
188	Of course,	当然
189	this is not about actually eating frogs.	这跟吃青蛙无关
190	The frog represents the most difficult, most important,	青蛙代表着最难,最重要的
191	or most unpleasant task on your to-do list.	或您待办事宜列表中最不愉快的任务 。
192	Eating the frog is one of my favorite productivity	吃青蛙是我最喜欢的生产力之一
193	strategies.	战略。
194	Here's how it works in practice.	如下是实际操作.
195	Every evening or morning, identify the one task	每天晚上或早晨, 确定一个任务
196	that you are most likely to procrastinate on, the task you've been avoiding, the task that feels	你最有可能拖延, 你一直在逃避的任务,
197	hardest, the task you know is most important.	最难的是,你知道的任务是最重要的。
198	This is your frog.	这是你的青蛙。
199	Then commit to doing it first,	然后承诺首先这样做,
200	before emails, before social media, before coffee conversations with colleagues,	在电子邮件之前,在社交媒体之前, 在与同事的咖啡交谈之前,
201	just start it immediately.	立即开始
202	The psychological effect is powerful in two ways.	心理效应在两个方面是强大的.
203	First, before you do it,	首先,在你动手之前
204	your frog sits in the back of your mind all day, draining your energy and attention.	你的青蛙整天坐在脑后 消耗你的精力和注意力
205	After you do	等你们找到后
206	it, you feel a massive sense of relief and achievement.	它,你感到 巨大的解脱感和成就。
207	Do the hard thing first.	先作难事.
208	Such	这样的
209	simple and powerful advice.	简单而有力的建议。
210	Now let's talk about starting before you feel ready,	现在,让我们谈谈开始之前,你觉得准备好了,
211	because waiting until you feel ready or confident or motivated is one of the most	因为等到你准备好 自信或有积极性的时候
212	common reasons people never achieve their goals.	共同的原因 人们从来没有实现他们的目标。
213	The truth is, you will never feel completely ready	事实是,你永远不会完全准备好
214	for anything important.	对于任何重要的事情。
215	You will not feel ready to start your own business, to learn a new language,	你会觉得无法开始自己的事业 学习新语言
216	to move to a new city, to start a new relationship, or to begin any meaningful challenge.	搬到一个新的城市,开始一种新的关系,或者开始任何有意义的挑战。
217	Readiness is not a feeling that arrives before action.	准备状态并不是一种在行动之前到达的感觉。
218	It is a feeling that develops through	这种感觉通过
219	action.	行动。
220	Yes, many times.	对,很多次了
221	And looking back, waiting until I felt ready would have meant	回首往事,等待 直到我感觉准备好了 意味着
222	never doing those things at all.	从不做那些事
223	When I started my first podcast, I did not feel ready.	当我开始我的第一个播客, 我感到没有准备好。
224	My equipment	我的装备
225	was basic, my voice was uncertain, and I had so much to learn.	基本,我的声音是不确定的, 我有很多东西要学习。
226	But I started anyway.	但我总算开始了。
227	And the	还有
228	skills, the confidence, and the quality all developed through doing, not through preparing	技能、信心和质量都是通过行动,而不是通过准备
229	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我们得去
230	The same is true for learning English.	学习英语也是如此。
231	Many learners feel they should study more before	许多学习者觉得他们应该多学习
232	they start speaking.	他们开始说话。
233	But real speaking ability only develops through actually speaking.	但真正的说话能力 只能通过实际说话来发展。
234	The phrase	该短语
235	learning by doing describes this process perfectly.	边做边学,完美地描述这个过程。
236	You build the plane while flying it.	你一边造飞机一边飞
237	You become a	你变成一个
238	runner by running.	运行运行。
239	You build the plane while flying it.	你一边造飞机一边飞
240	What a vivid and exciting image.	多么生动和激动人心的形象。
241	Now let's talk about the power of a deadline.	现在,让我们谈谈期限的权力。
242	Because deadlines, times by which something must	因为期限,时间 一些东西必须
243	be done, are one of the most powerful motivators for human action.	是人类行动最强大的动力之一
244	Have you ever noticed that you	你有没有注意到你
245	can suddenly complete something very quickly when the deadline is close?	在最后期限临近时, 突然能迅速完成一些事情吗?
246	This is real, and it has a	这是真实的,它有一个
247	Parkinson's law.	帕金森定律.
248	Parkinson's law states that work expands to fill the time available for its	帕金森定律规定,工作要扩大,以填补可供其利用的时间。
249	completion.	已完成。
250	This means if you give yourself two weeks to do something that could be done in two	这意味着如果你给自己两周 做一些能在两星期内完成的事
251	hours, it will somehow take two weeks, filled with unnecessary planning, overthinking, and	需要两周时间 充满不必要的计划 过度思考
252	procrastination.	延缓。
253	Parkinson's law is one of the most practically useful concepts for fighting	帕金森定律是战斗中最实用的概念之一
254	procrastination.	延缓。
255	I use self-imposed deadlines constantly.	我经常使用自我设定的期限
256	When I have a task with no natural	当我的任务没有自然
257	deadline, I create one, and I write it down and treat it as real.	期限,我创建一个, 我写下来,把它当作真实。
258	For example, I will write the	例如,我会写
259	first draft of this article by Friday at five.	在星期五五点前完成本条草案的初稿。
260	I put it in my calendar and keep to it.	我把它放在我的日历 并保持它。
261	I also use	我也用过
262	time boxing, allocating a specific limited block of time for a task.	时间框,为任务分配特定的有限时间块。
263	Instead of I will work on this	而不是我负责这个
264	project today.	今天的项目。
265	I say I will work on this project from ten to eleven thirty this morning.	我说,我将在今天上午10至11时30分就这个项目开展工作。
266	The	那个
267	specific time limit creates urgency and focus.	具体时限产生紧迫性和重点。
268	Without a deadline, tasks expand indefinitely.	没有期限,任务就无限期扩大.
269	Treat your own deadlines as real.	把自己的期限当真
270	That is such a powerful mindset shift.	这是如此强大的心态转变。
271	Now let's talk about	现在让我们谈谈
272	building a do-it-now mindset in daily life, because the goal is not just to do one thing today	在日常生活中建立一种现在的心态,因为目标不仅仅是今天做一件事
273	instead of tomorrow.	而不是明天。 而不是明天。
274	It is to become someone who naturally takes action rather than someone who	而是变成一个自然采取行动的人 而不是一个
275	naturally delays.	自然延误。
276	Building this mindset takes practice and small daily choices.	建立这种心态需要实践和小的日常选择。
277	Every time you	每次你都这样
278	choose to do something immediately instead of delaying, you strengthen the act now habit.	选择立即行动,而不是拖延, 你强化了现在的习惯。
279	Every time you delay unnecessarily, you strengthen the do it later habit.	每次不必要地拖延,你都会加强以后的习惯。
280	Your daily choices shape	你每天的选择形状
281	your character and identity over time.	您的性格和身份随时间推移。
282	In English, the phrase be the kind of person who	在英语中,这个词是那种
283	is very useful here.	在这里非常有用。
284	Small daily choices absolutely build your identity.	日常的小选择 绝对建立你的身份。
285	The author James Clear in	作者詹姆斯·克莉尔
286	his book Atomic Habits describes this brilliantly.	他的《原子哈比特人》一书 很好地描述了这一点
287	Every action you take is a vote for the type of	你做的每一项行动都是投票决定
288	person you want to be.	你想成为的人。
289	When you go for a walk today instead of sitting on the sofa, you cast	当你今天去散步 而不是坐在沙发上,你投
290	a vote for being someone active.	投票给某个活跃的人。
291	When you reply to that email now instead of later, you cast a vote	当你现在回答电子邮件而不是后来,你投了票
292	for being someone organized and reliable.	成为有组织可靠的人
293	When you do your homework today instead of tomorrow,	今天做功课而不是明天
294	you cast a vote for being a disciplined student.	你投了一个投票 一个纪律严明的学生。
295	None of these individual votes is dramatic,	这些个人选票都没有戏剧性
296	but over hundreds and thousands of small daily choices, your identity forms.	但每天有上千个小选择, 你的身份表。
297	Every action is a	每个动作都是
298	vote for the person you want to become.	投票给你想成为的人。
299	I think that is one of the most motivating ideas I have	我认为这是我最有动力的想法之一
300	ever heard.	从来没有听说过。
301	Now let's talk about the regret of inaction.	现在让我们谈谈无所作为的遗憾.
302	Research by psychologists shows something	心理学家的研究表明
303	very interesting.	非常有趣,你觉得呢?
304	When people look back at their lives, they almost never regret the things they	当人们回顾自己的生活, 他们几乎永远不会后悔的东西,他们
305	did, even things that did not go perfectly.	是的,即使事情没有 完美。
306	What they regret most are the things they did not do,	他们最悔恨的是他们没有做的事,
307	the chances they did not take, the words they never said, the dreams they never pursued,	他们没有抓住机会, 他们从未说过的话, 他们从未追求的梦想,
308	the actions they never took.	他们从未采取的行动。
309	In English, what if questions often express this regret?	在英语中,如果问题经常表达这种遗憾呢?
310	What if I had tried?	如果我试过呢?
311	What if I had said yes?	如果我答应了呢?
312	What if?	如果是这样呢?
313	The idea of regret is one of the most	悔恨的想法是最大的一个
314	powerful motivators I know.	强大的推动者,我知道。
315	There's a useful mental exercise called the deathbed test or the	有一种有用的精神运动,叫做死亡测试或
316	rocking chair test.	摇椅测试。
317	You imagine yourself very old looking back at your life.	你想象自己很老 看看你的生活。
318	From that perspective,	从这个角度看,
319	what will you regret not having done?	你会后悔什么没有做?
320	Almost certainly not small things like I wish I had	几乎肯定不是小事 像我希望我有
321	watched more television or I wish I had stayed on the sofa more often.	看更多的电视 或者我希望我住 在沙发上更多。
322	The regrets are always	总是有遗憾
323	about the bigger things, risks not taken, people not told how much you love them, dreams not	人们不告诉你有多爱他们,梦想不
324	pursued, experiences avoided out of fear.	由于恐惧而避免经验。
325	That question cuts through procrastination like a	这个问题就像一个
326	knife.	刀锋
327	I love that image.	我喜欢这个形象。
328	Now let's do a fun quiz for our listeners.	现在,让我们做一个有趣的测试 我们的听众。
329	I will describe what a person	我会描述一个人
330	does and Mark will say if this person has a do it today mindset or a do it tomorrow mindset.	马克会说,如果这个人有今天的心态或明天的心态。
331	Ready?	准备好了吗?
332	Situation one.	第一情况
333	Tom receives an important email from his boss at nine in the morning.	汤姆早上九点收到老板发来的重要邮件
334	He reads it and thinks, I will reply later when I have time.	他读了它,然后想,我待会再回答
335	At 12, he checks the email again,	12岁时,他又检查了电子邮件
336	but decides to eat lunch first.	但决定先吃午饭
337	At three in the afternoon, he's tired and decides to reply	下午三点,他累了 决定回答
338	tomorrow morning.	明天一早,我们一起来
339	Tom absolutely has a classic do it tomorrow mindset.	汤姆绝对有典型的明天思维
340	And this situation is so	现在的情况是这样的
341	recognizable and so common.	看得出来很常见
342	What should Tom have done?	汤姆应该做什么?
343	The reply probably takes less than two	答复可能不到两个
344	minutes, so the two minute rule applies perfectly.	几分钟,所以两分钟的规则 完全适用。
345	He should reply immediately at nine in the morning	早上九点他应该马上回复
346	when he first reads the email, not at 12, not at three immediately.	当他第一次阅读电子邮件, 不是在12, 不是在三即刻。
347	The reasons he does not are the	他没有的原因是
348	classic procrastination patterns, waiting for a better time, prioritizing comfort over action,	典型的拖延模式, 等待一个更好的时间, 优先舒适而不是行动,
349	and consistently underestimating the cost of delay.	并且始终低估了拖延费用。
350	The result, an unfinished task sits in his mind	结果,一个未完成的任务就在他的脑海里
351	all day, creating low level anxiety.	整天都在制造低层次的焦虑
352	He feels embarrassed the next day and his boss probably	第二天他觉得很尴尬 他的老板可能
353	notices the delay.	通知延迟。
354	Perfect assessment.	完美的评估。
355	Now let's look at situation two.	现在来看看第二情况
356	Lisa has wanted to learn	丽莎一直想学
357	English for two years.	英语两年。
358	She keeps saying, I will start next month when I am less busy, but every	她一直说,我会开始 下个月,当我不太忙,但每一个
359	month is busy.	一个月很忙。
360	Last week, she found a beginner podcast in English, exactly like ours.	上周,她找到一个初播客 用英语,完全像我们的。
361	She thought,	她觉得
362	this is too hard for me right now.	这对我来说太难了
363	I will listen when my English is better.	等我的英语好点了再听
364	So she did not listen.	所以她没听
365	Listeners, what do you think about Lisa?	听着,你觉得丽莎怎么样?
366	Is she taking action today?	她今天要采取行动吗?
367	Mark, what should Lisa do	马克,丽莎该做什么?
368	differently?	不一样?
369	And what would you say to her right now if she were listening?	如果她在听 你会对她说什么?
370	Oh, Lisa, this is such	哦,丽莎,这是这样
371	a perfectly relatable situation.	一个非常可喜的情况。
372	First, I will start when I am less busy is one of the most common	首先,我开始的时候,我不太忙是最常见的
373	and most dangerous procrastination thoughts.	和最危险的拖延思想。
374	Life is always busy.	生活总是繁忙。
375	There will never be a perfect,	永远不会有一个完美的,
376	calm, uncrowded time to start something new.	冷静,没有拥挤的时间 开始新的东西。
377	You start in the middle of the mess because the mess	你从乱七八糟开始 因为乱七八糟
378	never goes away.	永远不要离开
379	Second, I will listen when my English is better is backwards thinking.	第二,当我的英语更好时,我会听 倒着思考。
380	Your	你们
381	English gets better by listening to podcasts in English.	英语通过听英语播客的播客而变得更好.
382	Even if you do not understand every word,	即使你不明白每个字
383	you improve by doing not by waiting until you can do it perfectly.	你通过不等待 直到你能做到完美。
384	What should Lisa do?	丽莎怎么办?
385	Listen to	听着
386	podcast right now, today, not next month.	播客现在,今天,而不是下个月。
387	Lisa, if you are listening, you already started.	丽莎,如果你在听, 你已经开始了。
388	I love	我爱
389	that.	那个
390	And it is completely true.	这是完全正确的。
391	Every listener of this podcast is already taking action today,	这个播客的每个听众 今天都已经行动了
392	not tomorrow.	明天不会
393	Now let's talk about accountability, because having someone who knows about your goals	现在,让我们谈谈责任, 因为有人 谁知道你的目标
394	and checks on your progress makes it much more likely that you will actually take action.	并检查你的进展 使得你更有可能 实际采取行动。
395	Accountability means being responsible to someone, not just yourself, for what you do or do not do.	问责制意味着对某人负责,而不只是对你自己负责,因为你的行为或不行为。
396	Telling a friend, I am going to start exercising tomorrow makes it much my likely you will actually	告诉一个朋友,我明天要开始锻炼了 这样你很可能真的会
397	do it compared to just thinking it privately.	做它比只是 认为它是私人的。
398	Accountability has been one of my most powerful	问责制是我最强的
399	tools against procrastination.	防止拖延的工具。
400	Here are ways I use it.	这里有我使用的方法。
401	First, I tell people my plans publicly.	首先,我公开告诉人们我的计划。
402	When I tell several people I am going to do this, my desire to keep my word to them	当我跟几个人说我要这么做时, 我愿意对他们信守诺言
403	motivates me when I feel like stopping.	鼓动我,当我想停下来。
404	Second, I have an accountability partner,	第二,我有一个责任合伙人,
405	a friend who I check in with regularly.	一个朋友 我经常和他联系
406	We each share our weekly goals on Monday,	我们每个周一都有我们的目标
407	and report our progress on Friday.	星期五报告我们的进展情况。
408	Knowing that someone will ask, did you do it,	知道有人会问,你做了吗?
409	creates powerful motivation to actually do it.	创造出强大的积极性
410	Third, I write my commitments down in a visible	第三,我把承诺写得很清楚
411	place, a notebook or a whiteboard.	地点,笔记本或白板。
412	An accountability partner and a habit	问责伙伴和习惯
413	tracker, both such practical and effective tools.	追踪器,这种实用和有效的工具。
414	Now let's talk about the phrase,	现在让我们谈谈这句话,
415	tomorrow never comes, and why this is such an important truth to understand.	明天永远不会到来,为什么这是如此重要的事实来理解。
416	When we say,	当我们说,
417	I will do it tomorrow, we're making a promise to a future self.	我明天会做,我们承诺 未来的自我。
418	But that future self, when tomorrow	但未来的自我,当明天
419	arrives, also has the option to say, I will do it tomorrow.	到了,还有选择权 说,我会做到这一点,明天。
420	And so tomorrow always stays one day	所以明天总有一天
421	away.	离开。
422	This is called the perpetual tomorrow, a tomorrow that is always coming, but never arrives.	这叫做永恒的明天 永远的明天
423	The only time that actually exists is now.	现在才是真正存在的时间
424	The present moment is the only place where action	目前是采取行动的唯一地点
425	is possible.	这是可能的。
426	Understanding that the present moment is the only place action is possible	理解现在是唯一可能采取行动的地方
427	is genuinely transformative.	真正具有变革性。
428	When I feel like procrastinating, I remind myself,	当我想拖延时,我提醒自己,
429	the only version of me who can do anything is the version here, right now.	我唯一能做任何事情的版本 就是现在的版本
430	My future self is	我的未来是
431	imaginary.	虚构的
432	The only real me is the one sitting here at this moment.	唯一真实的我就是坐在这的那个人
433	This shifts the question from,	这改变了问题 从,
434	should I do this now or later to, am I going to do this or not?	我该现在还是以后做 到底要不要做?
435	Because later is not a real option.	因为以后不是真正的选择。
436	It is just a comfortable illusion.	这只是一个舒适的幻觉。
437	The phrase, the best time is now is not just motivational,	这句话,最好的时机是 现在不仅仅是激励,
438	it's literally true.	这是真的。
439	A choice not to act, disguised as a plan to act later.	不采取行动的选择,伪装成日后采取行动的计划。
440	What a perfectly	多么完美的一个
441	clear and honest way to describe procrastination.	清楚而诚实地描述拖延。
442	Now let's talk about what to do when a task feels	现在,让我们谈谈当任务感觉如何
443	truly overwhelming, so big that you genuinely do not know where to begin.	如此巨大 以至于你根本不知道从何说起
444	This is the paralysis by	这是瘫痪 由
445	analysis problem.	分析问题。
446	You think so much about where to start that you never actually start anywhere.	你这么想从哪里开始 你从来没有真正开始任何地方。
447	The solution is beautifully simple.	解决办法很简单。
448	Just take the smallest possible first step, not the perfect	只要采取最小可能的第一步,而不是完美的
449	first step, not the most efficient first step, just any first step.	第一步,不是最有效的第一步,只是任何第一步。
450	Open the document, write	打开文档, 写入
451	one sentence, put on your running shoes, send one message, make one phone call.	一句话,穿上你的跑鞋, 发送一个消息, 打一个电话。
452	Breaking overwhelming tasks into first steps is a skill I practice daily.	突破压倒一切的任务进入第一步,是我每天练习的一种技能。
453	Here's my process.	这是我的过程。
454	When a task feels too big, I grab a piece of paper and write, what is the absolute first tiny thing	当任务太大的时候,我拿一张纸来写 绝对的第一小东西是什么
455	I could do toward this?	我可以做到这一点?
456	And I make it absurdly small.	我让它变得太小了
457	Not write a 5,000 word article, but open	不是写五千字,而是打开
458	a new document and type the title.	新建文档并输入标题。
459	Not learn Spanish, but download a Spanish learning app	不是学西班牙语,而是下载西班牙语学习应用软件
460	right now.	现在
461	Not get fit, but put on my gym shoes.	不适应,但穿上我的运动鞋。
462	The first action is always so small that it would	第一次行动总是如此之小,以至于
463	almost be embarrassing to refuse to do it.	拒绝这么做几乎很尴尬
464	And once I do that tiny first thing,	一旦我做了那小小的第一件事,
465	something changes.	东西改变。
466	The task becomes real.	任务变成现实。
467	You do not have to be great to start, but you have to	你不必是伟大的开始, 但你必须
468	start to be great.	开始成为伟大的。
469	What a perfect quote for today's topic.	今天的话题真是完美的引言
470	Now let's talk about the language of action	现在我们来谈谈行动语言
471	versus the language of delay, because the words we use reflect our mindset and also shape it.	与拖延的语言相对,因为我们使用的词反映了我们的心态,也塑造了我们的心态.
472	Words of delay.	延时之言.
473	I will try to.	我会尽力的
474	This is weak.	这是软弱的。
475	Trying allows you to fail without commitment.	尝试可以让你失败 没有承诺。
476	Better, I will.	我会更好
477	Maybe I will.	也许我会。
478	Uncertain, uncommitted.	不确定,没有承诺。
479	Better, I am going to.	好多了,我会的。
480	I should	我应该
481	do this someday.	总有一天要这么做
482	Vague and indefinite.	模糊无穷.
483	Better, I will do this by Friday.	更好,我周五之前会这样做。
484	I hope to.	我希望是这样。
485	Passive and	被动和
486	uncertain.	不确定
487	Better, I plan to.	更好的,我计划。
488	Active, committed language produces active, committed behavior.	积极,执着的语言产生积极,执着的行为.
489	The action language is so powerful.	动作语言如此强大.
490	Here are more examples of shifting from delay language to action	以下是更多从延迟语言转向行动的例子
491	language.	语言。
492	Instead of I should call my friend, say I am calling my friend now.	而不是我应该打电话给我的朋友, 说我现在打电话给我的朋友。
493	Instead of I need to	而不是我必须
494	start saving money, say I am saving $20 this week starting today.	开始省钱,说我这周要省20美元,从今天开始
495	Instead of I want to learn English	而不是想学英语
496	better, say I study English for 30 minutes every day.	最好说我每天学英语30分钟
497	Instead of I will try to be more organized,	而不是我尽量更有条理
498	say I plan my day each morning.	说我每天早上都计划好今天
499	And instead of someday I will travel, say I am booking a trip	而不是有一天我会旅行, 说我正在预订旅行
500	for March.	为三月.
501	Notice that action language is specific, present, and committed.	注意行动语言是具体、现成和承诺的。
502	Your words are	你的话是
503	instructions to your brain.	指导你的大脑。
504	Such a memorable and powerful way to think about language.	如此难忘而强大的语言思考方式.
505	Now let's	现在让我们
506	give our listeners a complete action plan for doing it today, not tomorrow.	给我们的听众今天,而不是明天 制定完整的行动计划
507	Step one, identify	第一步,确认身份
508	one thing you have been putting off.	有件事你一直在拖延时间
509	Just one.	只有一个
510	Step two, make it smaller.	第二步,小一点
511	Break it into the	打开它
512	tiniest possible first step.	最小可能的第一步。
513	Step three, set a deadline.	第三步,设定期限.
514	When exactly will you do it today?	你今天到底什么时候做?
515	Step four, remove distractions.	第四步 清除干扰
516	Put your phone away and create a clear space.	把你的电话收起来 创造一个清晰的空间。
517	Step five, use the	步骤五,使用
518	two-minute rule for all small tasks.	所有小任务只限两分钟
519	Step six, eat your frog first.	第六步,先吃你的青蛙。
520	Do the hardest task first	先做最难的事
521	{\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}早上的事 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我还不知道
522	Continuing the action plan.	继续执行行动计划。
523	Step nine, just start.	第九步 开始
524	Do not wait to feel ready	不要等准备好
525	or motivated.	或动机。
526	Start first and the motivation follows.	先开始,动机随之而来
527	Step ten, use Parkinson's Law strategically.	第十步 战略运用帕金森定律
528	Give yourself tight realistic deadlines.	给自己严格的现实期限。
529	Step 11, track your daily actions.	第11步,跟踪你的日常行动。
530	Use a simple habit	用简单的习惯
531	on a calendar.	在日历上。
532	Step 12, ask yourself, will I regret not doing this?	步骤12,问问你自己,我会后悔不这样做吗?
533	Let that question override	让这个问题超越
534	your procrastination.	你的延迟。
535	Step 13, remember that done is better than perfect.	步骤13,记住,做的比完美更好。
536	Imperfect action beats	动作不完美
537	perfect inaction always.	无所事事
538	Step 14, celebrate taking action.	步骤14,庆祝采取行动。
539	Acknowledge and appreciate yourself when	承认和欣赏自己
540	you do things today.	你今天做点什么
541	Step 15, review your week every Sunday.	步骤15,每周日回顾你的周刊。
542	What did you complete?	你填写了什么?
543	What did you	或
544	lay unnecessarily?	不必要地铺设?
545	What an inspiring and practical action plan.	多么鼓舞人心和实际的行动计划。
546	I feel ready to go and do something	我准备好去做点什么了
547	right now.	现在
548	Let me give a final summary of today's wonderful episode.	让我最后总结一下今天精彩的一集。
549	We talked about procrastination,	我们讨论过拖延,
550	what it is, why we do it, and what it costs us.	是什么,为什么我们这样做,以及付出的代价。
551	We explored powerful English expressions like	我们探索了强大的英语表达
552	carpe diem, done is better than perfect, and the early bird catches the worm.	Carpe diem,完成的比完美更好, 早期的鸟抓住了蠕虫。
553	We discussed strategies,	我们讨论了战略,
554	the two-minute rule, eating the frog, starting before you feel ready, Parkinson's Law,	两分钟的规则,吃青蛙, 从你觉得准备好之前开始,帕金森定律,
555	accountability, and breaking tasks into tiny first steps.	将任务分成几个小的第一步
556	We talked about the cost of inaction	我们谈了不作为的代价
557	and the regret of things not done.	和那些事的悔恨。
558	We did a quiz about Tom and Lisa, and we built a 16-step	我们做了一个关于汤姆和丽莎的测验, 我们建造了一个16步
559	action plan.	行动计划。
560	Thank you so much, Anna.	非常感谢,安娜。
561	This has been one of the most energizing and motivating	这是最激励和激励人心的
562	episodes we have ever made together.	我们一起拍过很多场景
563	And a huge thank you to every single listener who is here	感谢各位听众
564	right now.	现在
565	By listening to this podcast today, you have already proven that you have a do-it-today	今天你听播客的话 已经证明你有今天的节目了
566	mindset.	心态。
567	You chose learning over delay.	你选择学习而不是拖延。
568	You chose action over comfort.	你选择行动而不是舒适
569	You chose today over tomorrow.	你选择今天而不是明天
570	That matters.	这很重要。
571	Now, take one thing from today's episode and act on it in the next 60 minutes.	现在,从今天的剧集中取出一件事,然后在接下来的60分钟里采取行动.
572	Not tomorrow, not this evening.	明天不行,今晚不行,别这样
573	In the next 60 minutes.	在接下来的60分钟。
574	Write it down, set a timer,	写下来,设置计时器
575	and go.	离开
576	Your future self will thank you.	你的未来会感谢你的

该视频共有字幕 578 条。解锁更多字幕为会员功能，请移动到 价格

P2 · 【 A2-B1 中级口语听力】真实生活对话磨耳朵 Do It Today, Not Tomorrow 今日事今日毕！ p02 英文 (P2)

【 A2-B1 中级口语听力】真实生活对话磨耳朵 Do It Today, Not Tomorrow 今日事今日毕！ p02 英文 (P2)

发布于 2026-10-26 · 时长 26:22

字幕摘录

时间	英文	中文
0:00	Hello, everyone.	大家好,你们好
0:01	Welcome to our podcast.	欢迎来到我们的播客。
0:03	My name is Anna, and I am so happy you are here with us	我叫安娜,很高兴你和我们在一起
0:06	today.	今时.
0:07	This podcast is simple, friendly, and very useful.	这个播客简单,友善,非常有用.
0:11	Today, we have a really motivating	今天,我们有一个真正的动力
0:14	and important topic.	重要话题
0:15	Do it today, not tomorrow.	今天动手,明天不行
0:18	This phrase is about taking action now instead	这句是现在采取行动
0:21	of waiting.	等待着

展开字幕全文（552 条）

序号	英文	中文
1	Hello, everyone.	大家好,你们好
2	Welcome to our podcast.	欢迎来到我们的播客。
3	My name is Anna, and I am so happy you are here with us	我叫安娜,很高兴你和我们在一起
4	today.	今时.
5	This podcast is simple, friendly, and very useful.	这个播客简单,友善,非常有用.
6	Today, we have a really motivating	今天,我们有一个真正的动力
7	and important topic.	重要话题
8	Do it today, not tomorrow.	今天动手,明天不行
9	This phrase is about taking action now instead	这句是现在采取行动
10	of waiting.	等待着
11	How many times have you said, I will do it tomorrow, and then tomorrow becomes next week,	你说过多少次了,我明天做, 然后明天成为下周,
12	and next week becomes never?	下周就变成永远?
13	I think we all know that feeling.	我想我们都知道这种感觉。
14	I am joined by my wonderful co-host,	我和我的好搭档
15	Mark.	马克
16	Mark, say hello and tell us, do you ever say, I will do it tomorrow?	马克,打个招呼,告诉我们, 你有没有说过,我会做它明天?
17	Hello, hello.	哈罗,哈罗。
18	Thank you, Anna.	谢谢你,安娜。
19	Hi to all our wonderful listeners.	嗨,我们所有伟大的听众。
20	Do I ever say, I will do	我曾经说,我会做
21	it tomorrow?	明天吗?
22	Honestly, yes, sometimes I still do.	老实说,是的,有时我仍然这样做。
23	But I have worked very hard to change this habit,	但我努力改变这种习惯
24	and it has transformed my life in so many positive ways.	它改变了我的生活 以许多积极的方式。
25	Putting things off, not doing	放下东西,不做
26	things when you should is called procrastination, and it is one of the most common habits that holds	当你应该被称作拖延时 这是最常见的习惯之一
27	people back from reaching their goals.	人们回到他们的目标。
28	Today, Anna and I are going to talk about why we procrastinate,	今天,安娜和我要谈谈 为什么我们拖延,
29	why acting today is so important, and how you can start taking action right now.	为什么今天的行动如此重要,以及你如何现在就开始采取行动。
30	We will also share	我们也会分享
31	lots of useful English vocabulary and phrases.	许多有用的英语词汇和短语.
32	Let's begin with some key vocabulary.	让我们从一些关键词汇开始。
33	The main	主语
34	word for today is procrastinate.	今天的话是拖延的。
35	This means to delay doing something that you should do,	这意味着推迟做你应该做的事,
36	usually because you do not feel like doing it, or because it feels difficult or uncomfortable.	通常因为你不想做, 或者因为觉得很难或不舒服。
37	The noun form is procrastination.	名词形式是拖延.
38	The opposite is to take action, or to act now.	相反的是采取行动,或现在就采取行动。
39	Another important	另一个重要
40	phrase is to put something off.	语句是把东西放下。
41	This is an informal way to say to delay.	这是一个非正式的拖延方式。
42	For example,	举例来说,
43	I keep putting off cleaning my room.	我不停地拖延清理我的房间。
44	To get something done means to complete a task	做点什么就是完成任务
45	successfully.	成功 。
46	To seize the moment means to take advantage of an opportunity right now without	抓住时机意味着利用机会
47	waiting.	等着
48	More great vocabulary for today's topic.	对今天的话题来说 词汇比较棒
49	Momentum is a word that means the energy and force	动静是意味着能量和力量的词
50	that builds up when you are making progress.	当你们取得进步的时候,这种发展是累积的。
51	Once you start, it becomes easier to keep going.	一旦你开始,它变得更容易继续。
52	Inertia is the opposite, the tendency to stay still and not start.	伊诺蒂亚则相反,倾向于保持静而不开始.
53	Deadline is the time by	截止时间是
54	which something must be done.	必须要做点什么
55	Priority means something more important than other things.	优先权意味着比其他事情更重要的东西。
56	Willpower is the mental strength to do what you know you should do.	意志力是精神力量 做你该做的事
57	Discipline means doing the	纪律意味着
58	right thing consistently even when you do not feel like it.	即使你不喜欢也一样
59	Comfort zone is the familiar and	舒适区是熟悉的
60	safe situation where you do not take risks or try new things.	在安全的情况下,你不会冒险或尝试新的事物。
61	Those words are so useful.	这些话很有用。
62	Now let's talk about the first and most important question.	现在让我们谈谈第一个最重要的问题。
63	Why do we procrastinate?	为什么我们拖延?
64	What makes us	是什么让我们
65	say I will do it tomorrow instead of doing something right now?	说我明天会做 而不是现在做点什么?
66	There are several common	有几个常见的
67	reasons.	理由说明。
68	First, the task feels too big or too difficult, so it feels overwhelming to start.	首先,任务感到太大或太难,因此开始时感到压倒一切。
69	Second, we fear failing.	第二,我们担心失败。
70	If we do not try, we cannot fail.	如果我们不尝试,我们就不能失败。
71	Third, we wait until we feel ready	第三,我们等我们准备好
72	or motivated, but that feeling never arrives.	或动机, 但那种感觉从来没有到来。
73	Fourth, the reward for doing the task feels	第四,完成这项任务的回报感
74	far away, while the reward for relaxing feels immediate and easy.	远处,而放松的回报 感觉立即和容易。
75	Fifth, we underestimate	第五,我们低估了
76	how long tasks take and think we have more time than we do.	任务需要多长时间,并且认为我们的时间比我们多。
77	Yes, I recognize all of them.	是的,我认出他们了。
78	Let me explain them a little more.	让我多解释一下
79	The first reason, tasks feeling too big, is extremely common.	第一个原因,任务感觉太大,是极为常见的。
80	When you look at a large task as one huge thing, it feels impossible, but every large task is	当你把一个大任务看成是一件大事的时候, 感觉不可能,但每个大任务都是
81	actually made of many small steps.	实际上是由许多小步骤组成的.
82	The secret is to focus only on the very first small step,	秘诀是只专注于第一步
83	not the whole thing.	不是整个事情。
84	The second reason, fear of failure, is very powerful.	第二个原因,害怕失败,是非常强大的.
85	Many people would	很多人会
86	rather not try than try and fail, but not trying is its own kind of failure.	而不是尝试不尝试和失败, 而不是尝试是它自己的失败。
87	The third reason,	第三个原因
88	waiting to feel motivated, is perhaps the biggest mistake of all.	等待有动机,也许是最大的错误。
89	Motivation almost never comes	动机几乎从不来
90	before action.	行动前。
91	Motivation comes from action, not before action.	动机来自行动,而不是行动之前。
92	This is such an important	这很重要
93	and life-changing insight.	和改变生命的洞察力。
94	Now let's talk about the cost of procrastination, because delaying	现在我们来谈谈拖延的代价 因为拖延
95	things is not neutral.	事情不是中立的。
96	It always has a price.	总是有代价的
97	When we put things off, we miss opportunities.	当我们把事情推迟, 我们错过机会。
98	Opportunities do not wait forever.	机会不会永远等待。
99	A job application has a deadline.	求职申请有期限。
100	A chance to tell	机会告诉
101	someone how you feel does not last indefinitely.	一个人,你的感觉是不会无限期的。
102	A business idea can be had by someone else first.	一个商业想法可以先由别人拥有.
103	We also experience ongoing stress and guilt when tasks remain undone.	当任务仍未完成时,我们也不断承受压力和负罪感。
104	The unfinished task	尚未完成的任务
105	sits in the back of our mind and drains mental energy even when we are not working on it.	坐在我们脑后 消耗精神能量 即使我们不努力。
106	Procrastination costs us so much more than we realize.	拖延使我们付出的代价比我们意识到的还要多。
107	Here are more real costs.	这里有更多真正的成本。
108	Time, ironic	时间,讽刺
109	because people procrastinate to save time or avoid discomfort, but the task still needs to be done,	因为人们拖延 节省时间或避免不适, 但任务仍然需要完成,
110	often under much more stress because the deadline is now very close.	经常受到更大的压力,因为最后期限现在非常接近。
111	Quality, work done in a rush	质量,工作匆忙进行
112	at the last minute is usually not as good as work done thoughtfully with proper time.	在最后一刻,通常没有经过适当时间深思熟虑的工作那样好。
113	Opportunities,	机会,
114	as Anna said, many opportunities have a limited window.	正如安娜所说,许多机会的窗口有限。
115	Health, chronic procrastination is linked	健康、慢性拖延是相互关联的
116	to higher stress, anxiety, and even poor physical health.	压力、焦虑,甚至身体健康不佳。
117	Self-confidence, every time you say I will	自信,每次你说我会
118	do it tomorrow and do not do it, you trust yourself a little less.	明天做,别做,你更相信自己
119	Tomorrow never comes.	明天从不来。
120	What a	这算什么
121	powerful and very true expression.	强大和非常真实的表达。
122	Now let's talk about some very famous English expressions and	现在,让我们谈谈一些 非常著名的英语表达和
123	related to doing things today and not waiting.	与今天的事情有关 而不是等待。
124	The early bird catches the worm.	早鸟捉虫.
125	This means that	这意味着
126	people who act early and do not wait get the best results and opportunities.	早期行动且不等待的人获得最佳结果和机会。
127	Strike while the iron	用铁打人
128	is hot.	是热的。
129	This comes from blacksmithing, meaning you should act at the right moment when conditions	这是来自铁匠, 这意味着你应该 在合适的时刻 条件
130	are good because the opportunity may not last.	因为机会可能不会持久。
131	A stitch in time saves nine.	及时缝针能救九.
132	Doing a small task now	现在做一个小任务
133	prevents a much bigger problem later.	以后防止一个更大的问题。
134	More wonderful expressions.	更妙的表达
135	He who hesitates is lost.	犹豫者失之.
136	If you wait too long to decide or act, you lose the opportunity.	如果你等待太久决定或行动,你就会失去机会。
137	The best time to plant a tree was	种树的最好时机是
138	20 years ago.	20年前 20 岁
139	The second best time is now.	第二好时机是现在。
140	This beautiful expression means it is never too late	这个美丽的表情意味着它永远不会太迟
141	to start and the best day to begin is today.	最好的开始是今天。
142	Make hay while the sun shines.	日照时作干草.
143	Take advantage of good	利用好东西
144	time.	时间。
145	Time passes regardless of whether you act or not, so do not waste it waiting.	时间流逝,无论你是否行动, 所以不要浪费它等待。
146	Just do it.	做到这一点。
147	Made famous by the sports brand Nike, but genuinely powerful as a motivating phrase.	由体育品牌耐克(Nike)制造而成名,但作为激励语句真正强大.
148	Done is better than perfect.	完成比完美更好。
149	I think that might be my favorite phrase from the whole episode.	我想这可能是我最喜欢的句子 从整集。
150	Now let's talk about the two minute rule because this is one of the most practical and effective	现在我们来谈谈两分钟的规则 因为这是最实际和最有效的
151	anti-procrastination strategies ever created.	反拖延策略的创造
152	The two minute rule comes from productivity	两分钟的规则来自生产力
153	expert David Allen and it is beautifully simple.	专家大卫・艾伦 和它非常简单。
154	If a task takes less than two minutes to complete,	如果一个任务需要不到两分钟完成,
155	do it immediately.	立刻动手
156	Right now.	现在
157	Do not add it to your to-do list.	不要添加到您的待办事宜列表中 。
158	Do not think about doing it later.	以后再考虑吧
159	Just do it now.	现在就去
160	Reply to that short email now.	马上回那封短邮件
161	Put that dish in the dishwasher now.	把盘子放进洗碗机里
162	Send that quick	快送来
163	text message now.	现在发短信。
164	Make that short phone call now.	现在打个短电话
165	The two minute rule has genuinely transformed how	两分钟的规则已经真正改变了
166	I manage daily life.	我管理着日常生活。
167	Before I discovered it, I had a habit of letting small tasks pile up.	在我发现它之前 我习惯于让小任务堆积起来
168	A quick	快点
169	email to reply to, a book to put back on the shelf, a note to write, a quick phone call to make.	电子邮件回复,一本书放回架上, 一张笔记,一个快速的电话。
170	Individually they were tiny, but collectively they created a mountain of things to do that felt heavy	单独来说,他们很小,但他们集体 制造了一山 的事情,觉得沉重
171	and stressful.	和压力。
172	Now if something takes less than two minutes, I do it immediately without a second	如果需要不到两分钟,我马上做
173	thought.	认为。
174	The relief and clarity this creates is remarkable.	由此带来的解脱和清晰度令人瞩目。
175	My mind feels less cluttered because	我心里不太乱 因为...
176	there are fewer open loops waiting for attention.	等待关注的公开循环较少。
177	The two minute rule, such a small idea with such	两分钟的规矩 这么小的主意
178	a large impact.	影响很大
179	Now let's talk about the concept of eating the frog because this is another famous	现在我们来谈谈吃青蛙的概念 因为这是另一个著名的
180	productivity idea that is very relevant to our topic.	生产力概念与我们的主题非常相关。
181	Mark Twain, the famous American writer,	美国著名作家马克·吐温
182	is often credited with this saying, if it is your job to eat a frog, it is best to do it first thing	常被这句评价,如果这是你的工作 吃青蛙,最好做第一
183	the morning.	早上的时候
184	And if it is your job to eat two frogs, it is best to eat the biggest one first.	如果你的工作是吃两只青蛙 最好先吃最大的一只
185	Of course, this is not about actually eating frogs.	当然,这与实际吃青蛙无关.
186	The frog represents the most difficult,	青蛙代表着最困难的
187	most important, or most unpleasant task on your to-do list.	最重要的,或最不愉快的任务 在您的待办事宜列表。
188	Eating the frog is one of my favorite	吃青蛙是我的最爱之一
189	productivity strategies.	生产力战略。
190	Here's how it works in practice.	如下是实际操作.
191	Every evening or morning, identify the	每天晚上或早上, 识别
192	task that you are most likely to procrastinate on, the task you've been avoiding, the task that	你最有可能拖延的任务, 你一直在回避的任务,
193	feels hardest, the task you know is most important.	最难受的是,你知道最重要的任务
194	This is your frog.	这是你的青蛙。
195	Then commit to doing it first	那先答应吧
196	before emails, before social media, before coffee conversations with colleagues.	在电子邮件之前,在社交媒体之前,在与同事的咖啡交谈之前。
197	Just start it	开始吧
198	immediately.	马上
199	The psychological effect is powerful in two ways.	心理效应在两个方面是强大的.
200	First, before you do it, your frog	首先 在你动手之前 你的青蛙
201	sits in the back of your mind all day, draining your energy and attention.	整天坐在脑后 消耗你的精力和注意力
202	After you do it,	在你动手之后
203	you feel a massive sense of relief and achievement.	你感到一种巨大的解脱感和成就感。
204	Do the hard thing first.	先作难事.
205	Such simple and powerful	这么简单和强大
206	advice.	建议。
207	Now let's talk about starting before you feel ready, because waiting until you feel ready	现在,让我们谈谈开始之前,你觉得准备好了, 因为等待直到你觉得准备好了
208	or confident or motivated is one of the most common reasons people never achieve their goals.	信心或动机是人们从未实现目标的最常见原因之一。
209	The truth is, you will never feel completely ready for anything important.	事实是,你永远不会完全准备好 任何重要的事情。
210	You will not feel ready	你还没准备好
211	to start your own business, to learn a new language, to move to a new city, to start a new	开始自己的事业,学习新的语言, 搬到一个新的城市,开始一个新的
212	relationship, or to begin any meaningful challenge.	或开始任何有意义的挑战。
213	Readiness is not a feeling that arrives before	准备不是一种感觉 到达之前
214	action.	行动。
215	It is a feeling that develops through action.	这种感觉是通过行动产生的。
216	Yes, many times.	对,很多次了
217	And looking back,	回头看
218	waiting until I felt ready would have meant never doing those things at all.	等待直到我觉得准备好了 意味着永远不要做那些事。
219	When I started my first podcast, I did not feel ready.	当我开始我的第一个播客, 我感到没有准备好。
220	My equipment was basic,	我的装备是基本的
221	my voice was uncertain, and I had so much to learn.	我的声音是不确定的, 我有很多事情要学习。
222	But I started anyway.	但我总算开始了。
223	And the skills,	和技能,
224	the confidence, and the quality all developed through doing, not through preparing to do.	信心和品质都是通过行动,而不是通过准备。
225	The same is true for learning English.	学习英语也是如此。
226	Many learners feel they should study more before	许多学习者觉得他们应该多学习
227	they start speaking.	他们开始说话。
228	But real speaking ability only develops through actually speaking.	但真正的说话能力 只能通过实际说话来发展。
229	The phrase learning by doing describes this process perfectly.	这个短语通过实践学习,完美地描述了这个过程.
230	You build the plane while	你造飞机的时候
231	flying it.	飞起来
232	You become a runner by running.	你跑就变成跑者
233	You build the plane while flying it.	你一边造飞机一边飞
234	What a vivid	多么生动
235	and exciting image.	和激动人心的形象。
236	Now let's talk about the power of a deadline.	现在,让我们谈谈期限的权力。
237	Because deadlines,	因为最后期限,
238	times by which something must be done, are one of the most powerful motivators for human action.	是人类行动最强大的动力之一
239	Have you ever noticed that you can suddenly complete something very quickly when the	你有没有注意到,你突然可以 完成非常快的东西,当
240	deadline is close?	最后期限快到了吗?
241	This is real, and it has a name.	这是真实的,它有一个名字。
242	Parkinson's Law.	帕金森定律.
243	Parkinson's Law states that	帕金森定律规定:
244	work expands to fill the time available for its completion.	工作扩大,以填补完成这项工作的时间。
245	This means if you give yourself two	这意味着如果你给自己两个
246	weeks to do something that could be done in two hours, it will somehow take two weeks,	两小时后就能完成的任务 需要两周时间
247	filled with unnecessary planning, overthinking, and procrastination.	充满了不必要的计划 过度思考和拖延
248	Parkinson's Law is one of the most practically useful concepts for fighting procrastination.	帕金森定律是打击拖延的最实际有用的概念之一.
249	I use self-imposed deadlines constantly.	我经常使用自我设定的期限
250	When I have a task with no natural deadline,	当我的任务没有自然期限时
251	I create one, and I write it down and treat it as real.	我创造了一个,我写下来,把它当真。
252	For example, I will write the first draft	例如,我会写第一稿
253	of this article by Friday at 5.	于星期五下午5时前完成。
254	I put it in my calendar and keep to it.	我把它放在我的日历 并保持它。
255	I also use timeboxing,	我也用计时器
256	allocating a specific limited block of time for a task.	为某项任务分配特定的有限时间。
257	Instead of, I will work on this project	而不是,我会做这个项目
258	today, I say, I will work on this project from 10 to 11.30 this morning.	今天,我要说,今天上午10至11时30分我将就这一项目开展工作。
259	The specific time limit	具体时限
260	creates urgency and focus.	创造紧迫感和焦点。
261	Without a deadline, tasks expand indefinitely.	没有期限,任务就无限期扩大.
262	Treat your own	照顾你自己
263	deadlines as real.	最后期限为真实。
264	That is such a powerful mindset shift.	这是如此强大的心态转变。
265	Now let's talk about building a do-it-now	现在,让我们谈谈 建立一个做现在
266	mindset in daily life.	日常生活中的心态。
267	Because the goal is not just to do one thing today instead of tomorrow.	因为目标不仅仅是今天做一件事,而不是明天。
268	It is to become someone who naturally takes action rather than someone who naturally delays.	而是成为自然采取行动的人,而不是自然拖延的人。
269	Building this mindset takes practice and small daily choices.	建立这种心态需要实践和小的日常选择。
270	Every time you choose to do	每次你选择做
271	something immediately instead of delaying, you strengthen the act-now habit.	而不是拖延, 你强化了现在的行为习惯。
272	Every time you delay	你每次拖延时间
273	unnecessarily, you strengthen the do-it-later habit.	不必要,你强化了后天的习惯
274	Your daily choices shape your character	你每天的选择塑造你的性格
275	and identity over time.	和身份随时间推移。
276	In English, the phrase be the kind of person who is very useful here.	在英语中,这个短语是那种在这里非常有用的人.
277	Small daily choices absolutely build your identity.	日常的小选择 绝对建立你的身份。
278	The author James Clear in his book	作者詹姆斯·克莉尔在他的书
279	Atomic Habits describes this brilliantly.	原子哈比特人的描述非常精彩
280	Every action you take is a vote for the type of person	你所做的每一件事都是对人类型的投票
281	you want to be.	你想成为。
282	When you go for a walk today instead of sitting on the sofa, you cast a vote	当你今天去散步 而不是坐在沙发上, 你投了票
283	for being someone active.	成为积极分子
284	When you reply to that email now instead of later, you cast a vote for	当你现在回答邮件 而不是后来, 你投了票
285	being someone organized and reliable.	成为有组织可靠的人
286	When you do your homework today instead of tomorrow,	今天做功课而不是明天
287	you cast a vote for being a disciplined student.	你投了一个投票 一个纪律严明的学生。
288	None of these individual votes is dramatic,	这些个人选票都没有戏剧性
289	but over hundreds and thousands of small daily choices, your identity forms.	但每天有上千个小选择, 你的身份表。
290	Every action is	每个动作都是
291	a vote for the person you want to become.	投票给你想成为的人。
292	I think that is one of the most motivating ideas	我觉得这是最有启发性的想法之一
293	I have ever heard.	我听说过
294	Now let's talk about the regret of inaction.	现在让我们谈谈无所作为的遗憾.
295	Research by psychologists shows	心理学家的研究表明
296	something very interesting.	很有趣的东西
297	When people look back at their lives, they almost never regret the things	当人们回头看自己的生活, 他们几乎从来没有后悔的东西
298	they did, even things that did not go perfectly.	他们做到了, 即使事情没有 完美。
299	What they regret most are the things they did not	他们最后悔的是他们没有做的事
300	do, the chances they did not take, the words they never said, the dreams they never pursued,	做,他们没有采取的机会, 他们从未说过的话, 他们从未追求的梦想,
301	the actions they never took.	他们从未采取的行动。
302	In English, what if questions often express this regret?	在英语中,如果问题经常表达这种遗憾呢?
303	What if I had tried?	如果我试过呢?
304	What if I had said yes?	如果我答应了呢?
305	What if?	如果是这样呢?
306	The idea of regret is one of the most	悔恨的想法是最大的一个
307	powerful motivators I know.	强大的推动者,我知道。
308	There's a useful mental exercise called the deathbed test or the	有一种有用的精神运动,叫做死亡测试或
309	rocking chair test.	摇椅测试。
310	You imagine yourself very old looking back at your life.	你想象自己很老 看看你的生活。
311	From that perspective,	从这个角度看,
312	what will you regret not having done?	你会后悔什么没有做?
313	Almost certainly not small things like I wish I had	几乎肯定不是小事 像我希望我有
314	watched more television or I wish I had stayed on the sofa more often.	看更多的电视 或者我希望我住 在沙发上更多。
315	The regrets are always	总是有遗憾
316	about the bigger things, risks not taken, people not told how much you love them, dreams not	人们不告诉你有多爱他们,梦想不
317	pursued, experiences avoided out of fear.	由于恐惧而避免经验。
318	That question cuts through procrastination like a knife.	这个问题像刀子一样拖延。
319	I love that image.	我喜欢这个形象。
320	Now let's do a fun quiz for our listeners.	现在,让我们做一个有趣的测试 我们的听众。
321	I will describe what a person does	我会描述一个人做了什么
322	and Mark will say if this person has a do-it-today mindset or a do-it-tomorrow mindset.	马克会说,如果这个人有 日常的心态或明天的心态。
323	Ready?	准备好了吗?
324	Situation 1.	情况1。
325	Tom receives an important email from his boss at 9 in the morning.	汤姆早上九点收到老板发来的重要邮件
326	He reads it and	他读它和
327	thinks, I will reply later when I have time.	考虑一下,我待会再回答
328	At 12, he checks the email again but decides to eat	12岁时,他又检查邮件,但决定吃东西
329	lunch first.	先吃午饭
330	At 3 in the afternoon, he's tired and decides to reply tomorrow morning.	下午3点,他累了,决定明天早上回复.
331	Tom absolutely	汤姆绝对
332	has a classic do-it-tomorrow mindset and this situation is so recognizable and so common.	这是一种典型的明日行动思维方式,这种局面非常明显和普遍。
333	What should Tom have done?	汤姆应该做什么?
334	The reply probably takes less than 2 minutes, so the 2-minute rule	答复大概不到两分钟 所以两分钟规则
335	applies perfectly.	应用完美。
336	He should reply immediately at 9 in the morning when he first reads the email,	他应该马上在早上9点回信 当他第一次阅读电子邮件时
337	not at 12, not at 3, immediately.	不是12点,不是3点
338	The reasons he does not are the classic procrastination patterns,	他之所以不这样做 是典型的拖延规律
339	waiting for a better time, prioritizing comfort over action, and consistently underestimating	等待更美好的时间,将舒适放在行动之上,始终低估
340	the cost of delay.	拖延的代价。
341	The result, an unfinished task sits in his mind all day creating low-level	结果,一个未完成的任务 整天在他的脑海里 制造低层
342	anxiety.	焦虑
343	He feels embarrassed the next day and his boss probably notices the delay.	第二天他觉得很尴尬 他老板可能注意到延迟了
344	Perfect assessment.	完美的评估。
345	Now let's look at situation 2.	现在让我们看看2号情况
346	Lisa has wanted to learn English for 2 years.	Lisa想学英语两年了
347	She keeps saying, I will start next month when I am less busy, but every month is busy.	她不停地说,我会开始 下个月 当我不太忙, 但每个月都是忙。
348	Last week,	上礼拜,
349	she found a beginner podcast in English, exactly like ours.	她发现一个初播播客 用英语,完全像我们的。
350	She thought, this is too hard for me	她觉得这对我来说太难了
351	I will listen when my English is better.	等我的英语好点了再听
352	So she did not listen.	所以她没听
353	Listeners, what do you think about	听着,你觉得怎么样?
354	Lisa?	丽莎?
355	Is she taking action today?	她今天要采取行动吗?
356	Mark, what should Lisa do differently and what would you	马克,丽莎应该做什么 不同,你会做什么
357	say to her right now if she were listening?	告诉她,现在,如果她在听?
358	Oh Lisa, this is such a perfectly relatable situation.	哦,丽莎,这是一个非常 令人反感的情况。
359	First, I will start when I am less busy is one of the most common and most dangerous	首先,我开始的时候,我不太忙 是最常见最危险的
360	procrastination thoughts.	拖延的想法。
361	Life is always busy.	生活总是繁忙。
362	There will never be a perfect, calm,	永远不会有一个完美的,平静的,
363	uncrowded time to start something new.	闲暇时间开始新的事情。
364	You start in the middle of the mess because the mess never	你从乱七八糟开始 因为乱七八糟的
365	goes away.	离开。
366	Second, I will listen when my English is better is backwards thinking.	第二,当我的英语更好时,我会听 倒着思考。
367	Your English	你的英语
368	gets better by listening to podcasts in English, even if you do not understand every word.	收听英语播客会更好, 即使你不懂每个词。
369	You	你们
370	improve by doing, not by waiting until you can do it perfectly.	改进方法是做,而不是等待 直到你能够完美地做到。
371	What should Lisa do?	丽莎怎么办?
372	Listen to this	听听这个
373	podcast right now, today, not next month.	播客现在,今天,而不是下个月。
374	Lisa, if you are listening, you already started.	丽莎,如果你在听, 你已经开始了。
375	I love	我爱
376	that.	那个
377	And it is completely true.	这是完全正确的。
378	Every listener of this podcast is already taking action today,	这个播客的每个听众 今天都已经行动了
379	not tomorrow.	明天不会
380	Now let's talk about accountability because having someone who knows about your goals	现在让我们谈谈责任 因为有人知道你的目标
381	and checks on your progress makes it much more likely that you will actually take action.	并检查你的进展 使得你更有可能 实际采取行动。
382	Accountability means being responsible to someone, not just yourself, for what you do or do not do.	问责制意味着对某人负责,而不只是对你自己负责,因为你的行为或不行为。
383	Telling a friend, I am going to start exercising tomorrow, makes it much more likely you will	告诉一个朋友,我明天要开始锻炼, 这样你更有可能
384	actually do it compared to just thinking it privately.	和私下想的相比
385	Accountability has been one of my	问责制是我
386	most powerful tools against procrastination.	最强大的工具 对抗拖延。
387	Here are ways I use it.	这里有我使用的方法。
388	First, I tell people my plans	首先,我告诉大家我的计划
389	publicly.	公开。
390	When I tell several people I am going to do this, my desire to keep my word to them	当我跟几个人说我要这么做时, 我愿意对他们信守诺言
391	motivates me when I feel like stopping.	鼓动我,当我想停下来。
392	Second, I have an accountability partner, a friend who	其次,我有一个责任合伙人, 一个朋友谁
393	I check in with regularly.	我经常去拜访一下
394	We each share our weekly goals on Monday and report our progress	我们每个周一都有我们的目标 并报告我们的进展
395	on Friday.	周五的时候
396	Knowing that someone will ask, did you do it, creates powerful motivation to actually do	知道有人会问,你这样做, 创造强大的动力 实际做
397	it.	这个
398	Third, I write my commitments down in a visible place, a notebook or a whiteboard.	第三,我把承诺写在可见的地方,笔记本或白板上。
399	An accountability partner and a habit tracker, both such practical and effective tools.	问责伙伴和习惯跟踪者,包括这种实用和有效的工具。
400	Now let's talk about the phrase, tomorrow never comes, and why this is such an important truth	现在我们来谈谈这句话,明天永远不会到来, 为什么这是这么重要的事实
401	to understand.	来理解
402	When we say, I will do it tomorrow, we are making a promise to a future self.	当我们说,我会做到这一点,明天,我们正在承诺一个未来的自我。
403	But that future self, when tomorrow arrives, also has the option to say, I will do it tomorrow.	但是,当明天到来时,未来的自我也可以说,我明天就去做。
404	And so, tomorrow always stays one day away.	所以,明天总是呆一天。
405	This is called the perpetual tomorrow,	这叫做永恒的明天
406	a tomorrow that is always coming, but never arrives.	永远是明天 但从不来
407	The only time that actually exists	唯一真正存在的时间
408	is now.	现在
409	The present moment is the only place where action is possible.	现在是唯一能够采取行动的地方。
410	Understanding that the present moment is the only place action is possible	理解现在是唯一可能采取行动的地方
411	is genuinely transformative.	真正具有变革性。
412	When I feel like procrastinating, I remind myself,	当我想拖延时,我提醒自己,
413	the only version of me who can do anything is the version here, right now.	我唯一能做任何事情的版本 就是现在的版本
414	My future self is	我的未来是
415	imaginary.	虚构的
416	The only real me is the one sitting here at this moment.	唯一真实的我就是坐在这的那个人
417	This shifts the question from,	这改变了问题 从,
418	should I do this now or later to, am I going to do this or not?	我该现在还是以后做 到底要不要做?
419	Because later is not a real option,	因为以后不是真正的选择
420	it is just a comfortable illusion.	这只是一个舒适的幻觉。
421	The phrase, the best time is now, is not just motivational,	这句话,最好的时机是 现在,不仅仅是激励,
422	it's literally true.	这是真的。
423	A choice not to act, disguised as a plan to act later.	不采取行动的选择,伪装成日后采取行动的计划。
424	What a perfectly	多么完美的一个
425	clear and honest way to describe procrastination.	清楚而诚实地描述拖延。
426	Now let's talk about what to do when a task feels	现在,让我们谈谈当任务感觉如何
427	truly overwhelming, so big that you genuinely do not know where to begin.	如此巨大 以至于你根本不知道从何说起
428	This is the paralysis by	这是瘫痪 由
429	analysis problem.	分析问题。
430	You think so much about where to start that you never actually start anywhere.	你这么想从哪里开始 你从来没有真正开始任何地方。
431	The solution is beautifully simple.	解决办法很简单。
432	Just take the smallest possible first step, not the perfect	只要采取最小可能的第一步,而不是完美的
433	first step, not the most efficient first step, just any first step.	第一步,不是最有效的第一步,只是任何第一步。
434	Open the document, write	打开文档, 写入
435	one sentence, put on your running shoes, send one message, make one phone call.	一句话,穿上你的跑鞋, 发送一个消息, 打一个电话。
436	Breaking	断开
437	overwhelming tasks into first steps is a skill I practice daily.	我每天练习的技巧是:
438	Here's my process.	这是我的过程。
439	When a task	当任务时
440	feels too big, I grab a piece of paper and write, what is the absolute first tiny thing I could do	感觉太大了,我拿了一张纸来写, 绝对的第一小事情我可以做
441	toward this?	朝这个方向?
442	And I make it absurdly small.	我让它变得太小了
443	Not write a 5,000 word article, but open a new document	不写5000字文章,而是打开新文档
444	and type the title.	键入标题。
445	Not learn Spanish, but download a Spanish learning app right now.	不是学西班牙语,而是下载一个西班牙语学习应用软件
446	Not get fit,	别装了
447	but put on my gym shoes.	穿上我的运动鞋
448	The first action is always so small that it would be almost embarrassing to	第一次行动总是那么小 以至于几乎会尴尬
449	do it.	做到这一点。
450	And once I do that tiny first thing, something changes.	一旦我做了那小小的第一件事, 有些东西会改变。
451	The task becomes real.	任务变成现实。
452	You do not have to be great to start, but you have to start to be great.	你不必是伟大的开始, 但你必须开始伟大的。
453	What a perfect quote	多么完美的引证
454	for today's topic.	今天的话题。
455	Now let's talk about the language of action versus the language of delay,	现在我们来谈谈行动语言和拖延语言
456	because the words we use reflect our mindset and also shape it.	因为我们使用的词 反映了我们的心态 也塑造了它。
457	Words of delay.	延时之言.
458	I will try to.	我会尽力的
459	This is weak.	这是软弱的。
460	Trying allows you to fail without commitment.	尝试可以让你失败 没有承诺。
461	Better, I will.	我会更好
462	Maybe I will.	也许我会。
463	Uncertain,	不确定
464	uncommitted.	未承诺。
465	Better, I am going to.	好多了,我会的。
466	I should do this someday.	我总有一天会这么做的
467	Vague and indefinite.	模糊无穷.
468	Better,	好点了
469	I will do this by Friday.	我会在星期五之前完成的。
470	I hope to.	我希望是这样。
471	Passive and uncertain.	被动不定.
472	Better, I plan to.	更好的,我计划。
473	Active,	活跃,
474	committed language produces active, committed behavior.	承诺语言产生积极,承诺的行为.
475	The action language is so powerful.	动作语言如此强大.
476	Here are more examples of shifting from delay language to action language.	以下是更多从延迟语言转向动作语言的例子.
477	Instead of I should	而不是我应该
478	call my friend, say I am calling my friend now.	打电话给我的朋友,说我现在打电话给我的朋友。
479	Instead of I need to start saving money, say I am	而不是我需要开始储蓄,说我是
480	saving $20 this week starting today.	从今天开始本周节省20美元
481	Instead of I want to learn English better, say I study English	而不是想学好英语 说我学习英语
482	for 30 minutes every day.	每天30分钟。
483	Instead of I will try to be more organized, say I plan my day each morning.	而不是我尽量更有条理 说我每天早上都计划好今天
484	And instead of someday I will travel, say I am booking a trip for March.	而不是有一天,我会旅行, 说我预订旅行 三月。
485	Notice that action	通知这一行动
486	language is specific, present, and committed.	语言是具体的、现实的和坚定的。
487	Your words are instructions to your brain.	你的言语是给大脑的指示
488	Such	这样的
489	a memorable and powerful way to think about language.	一个令人难忘和强大的语言思考方法.
490	Now let's give our listeners a complete	现在让我们给听众一个完整的
491	action plan for doing it today, not tomorrow.	今天而不是明天的行动计划。
492	Step one, identify one thing you have been putting off.	第一步,找出你一直拖延的东西
493	Just one.	只有一个
494	Step two, make it smaller.	第二步,小一点
495	Break it into the tiniest possible first step.	把它打入最微小的第一步
496	Step three, set a deadline.	第三步,设定期限.
497	When exactly will you do it today?	你今天到底什么时候做?
498	Step four, remove distractions.	第四步 清除干扰
499	Put your phone away and create a clear space.	把你的电话收起来 创造一个清晰的空间。
500	Step five, use the two minute rule for all small	第五步,用两分钟的规则来对付所有小的
501	tasks.	任务。
502	Step six, eat your frog first.	第六步,先吃你的青蛙。
503	Do the hardest task first thing in the morning.	早上做最难的事
504	Continuing	继续
505	the action plan.	行动计划。
506	Step nine, just start.	第九步 开始
507	Do not wait to feel ready or motivated.	不要等待 感觉准备或动机。
508	Start first and	先开始
509	the motivation follows.	动机如下。
510	Step 10, use Parkinson's Law strategically.	第十步 战略性地使用帕金森定律
511	Give yourself tight realistic	现实一点吧
512	deadlines.	最后期限。
513	Step 11, track your daily actions.	第11步,跟踪你的日常行动。
514	Use a simple habit tracker or a check mark on a calendar.	使用简单的习惯跟踪器或日历上的检查标记.
515	Step 12, ask yourself, will I regret not doing this?	步骤12,问问你自己,我会后悔不这样做吗?
516	Let that question override your procrastination.	让这个问题超越你的拖延。
517	Step 13, remember that done is better than perfect.	步骤13,记住,做的比完美更好。
518	Imperfect action beats perfect inaction always.	不完美的行动总是胜过完美的无所作为。
519	Step 14, celebrate taking action.	步骤14,庆祝采取行动。
520	Acknowledge and appreciate yourself when you do things today.	承认和欣赏自己 当你做今天的事情。
521	Step 15, review your week every Sunday.	步骤15,每周日回顾你的周刊。
522	What did you complete?	你填写了什么?
523	What did you delay unnecessarily?	什么不必要地拖延时间?
524	What an inspiring and practical action plan.	多么鼓舞人心和实际的行动计划。
525	I feel ready to go and do something right now.	我现在就想做点什么
526	Let me give a final summary of today's wonderful episode.	让我最后总结一下今天精彩的一集。
527	We talked about procrastination, what it	我们谈了拖延,是什么
528	is, why we do it, and what it costs us.	是,为什么我们这样做,以及它给我们付出的代价。
529	We explored powerful English expressions like carpe diem,	我们探索了像Carpe diem这样的强大的英语表达方式,
530	done is better than perfect, and the early bird catches the worm.	做得比完美好 早期的鸟会捕到虫
531	We discussed strategies,	我们讨论了战略,
532	the two-minute rule, eating the frog, starting before you feel ready, Parkinson's Law,	两分钟的规则,吃青蛙, 从你觉得准备好之前开始,帕金森定律,
533	accountability, and breaking tasks into tiny first steps.	将任务分成几个小的第一步
534	We talked about the cost of inaction	我们谈了不作为的代价
535	and the regret of things not done.	和那些事的悔恨。
536	We did a quiz about Tom and Lisa, and we built a 16-step	我们做了一个关于汤姆和丽莎的测验, 我们建造了一个16步
537	action plan.	行动计划。
538	Thank you so much, Anna.	非常感谢,安娜。
539	This has been one of the most energizing and motivating	这是最激励和激励人心的
540	episodes we have ever made together.	我们一起拍过很多场景
541	And a huge thank you to every single listener who is here	感谢各位听众
542	right now.	现在
543	By listening to this podcast today, you have already proven that you have a do-it-today	今天你听播客的话 已经证明你有今天的节目了
544	mindset.	心态。
545	You chose learning over delay.	你选择学习而不是拖延。
546	You chose action over comfort.	你选择行动而不是舒适
547	You chose today over tomorrow.	你选择今天而不是明天
548	That matters.	这很重要。
549	Now, take one thing from today's episode and act on it in the next 60 minutes.	现在,从今天的剧集中取出一件事,然后在接下来的60分钟里采取行动.
550	Not tomorrow, not this evening.	明天不行,今晚不行,别这样
551	In the next 60 minutes, write it down, set a timer, and go.	在接下来的60分钟里,写下来,设置计时器,然后去.
552	Your future self will thank you. Your future self will thank you. Your future self will thank you.	你的未来会感谢你的 你的未来会感谢你的 你的未来会感谢你的

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