【🎧每日 30 分钟英语播客】Don’t Waste Yo
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【🎧每日 30 分钟英语播客】Don’t Waste Yo | 38:23 |
| P2 | 【🎧每日 30 分钟英语播客】Don’t Waste Yo | 38:23 |
P1 · 【🎧每日 30 分钟英语播客】Don’t Waste Your Life Waiting for Perfect Moment! ｜时间管理 · 拖延与行动 p01 Don’t Waste Your Life Waiting for Perfect Moment! (P1)
【🎧每日 30 分钟英语播客】Don’t Waste Your Life Waiting for Perfect Moment! ｜时间管理 · 拖延与行动 p01 Don’t Waste Your Life Waiting for Perfect Moment! (P1)
发布于 2026-10-13 · 时长 38:23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. | 我的名字是安娜。 我的名字是安娜。 |
| 0:04 | Today, I am here with my friend, Mark. | 今天,我和我的朋友马克在一起 |
| 0:07 | We talk about easy topics in English. | 我们用英语谈论简单话题。 |
| 0:10 | This podcast is for people who are learning English. | 这个播客是为了学习英语的人。 |
| 0:14 | We speak slowly and use simple words. | 我们说话慢些,用简单的话。 |
| 0:18 | Today's topic is very interesting. | 今天的主题非常有趣。 |
| 0:20 | We talk about wasting time. | 我们谈论的是浪费时间。 |
| 0:23 | What does that mean? | 这是什么意思? |
展开字幕全文（833 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. | 我的名字是安娜。 我的名字是安娜。 |
| 4 | Today, I am here with my friend, Mark. | 今天,我和我的朋友马克在一起 |
| 5 | We talk about easy topics in English. | 我们用英语谈论简单话题。 |
| 6 | This podcast is for people who are learning English. | 这个播客是为了学习英语的人。 |
| 7 | We speak slowly and use simple words. | 我们说话慢些,用简单的话。 |
| 8 | Today's topic is very interesting. | 今天的主题非常有趣。 |
| 9 | We talk about wasting time. | 我们谈论的是浪费时间。 |
| 10 | What does that mean? | 这是什么意思? |
| 11 | When you do something, but it is not useful or important, | 当你做一些事情, 但这并不有用或重要, |
| 12 | you are wasting time. | 你在浪费时间。 |
| 13 | I think everyone does this sometimes. | 我认为每个人都这样做 有时。 |
| 14 | I do it, too. | 我也这样做。 |
| 15 | So, Mark, are you ready to start? | 马克,你准备好了吗? |
| 16 | Hi, Anna. | 嗨,安娜,你好吗? |
| 17 | Hi, everyone. | 大家好,你们好。 |
| 18 | Yes, I am very ready. | 是的,我准备好了 |
| 19 | Thank you for the nice introduction. | 谢谢你的介绍 |
| 20 | I am Mark. | 我是马克。 |
| 21 | I am happy to be here today. | 我很高兴今天在这里。 |
| 22 | This topic is fun because everyone can understand it. | 这个话题很有趣 因为每个人都能理解它。 |
| 23 | We all waste time sometimes. | 我们有时都会浪费时间。 |
| 24 | It is a normal part of life. | 这是正常生活的一部分。 |
| 25 | Some people waste a lot of time. | 有些人浪费了很多时间。 |
| 26 | Some people waste a little time. | 有些人会浪费时间 |
| 27 | But nobody is perfect. | 但没有人是完美的。 |
| 28 | I think we can learn a lot from talking about this. | 我想我们可以从谈论这个学到很多东西。 |
| 29 | So, Anna, let's begin. | 安娜,我们开始吧 |
| 30 | This will be a great conversation. | 这将是一个伟大的谈话。 |
| 31 | I'm excited. | 我很兴奋 |
| 32 | So, Mark, what does wasting time mean to you? | 马克 浪费时间对你意味着什么? |
| 33 | Can you explain it in simple words? | 你能简单解释一下吗? |
| 34 | For me, wasting time means doing something that has no result. | 对我来说,浪费时间意味着做一些没有结果的事. |
| 35 | For example, I sit and look at my phone for one hour. | 例如,我坐着看手机一个小时。 |
| 36 | After that, I do not feel good. | 之后,我感觉不好。 |
| 37 | I did not learn anything. | 我什么都没学到 |
| 38 | I did not do any work. | 我什么都没做 |
| 39 | I just looked at videos and pictures. | 我只是看了视频和图片。 |
| 40 | That is wasting time for me. | 那是在浪费时间 |
| 41 | Sometimes I feel a little sad after doing that, but I still do it. | 有时候我这样做后感到有点悲伤,但我仍然这样做。 |
| 42 | I think it is very easy to waste time. | 我认为这很容易浪费时间。 |
| 43 | What do you think? | 你觉得呢? |
| 44 | That is a great example, Anna. | 这是一个很好的例子,安娜。 |
| 45 | I agree with you. | 我同意你的观点。 |
| 46 | For me, wasting time means spending time on things that are not important right now. | 对我来说,浪费时间意味着把时间花在 现在不重要的事情上。 |
| 47 | For example, I sometimes watch TV for three or four hours. | 例如,我有时会看三四个小时的电视. |
| 48 | I am not tired. | 我没有累 |
| 49 | I do not need rest. | 我不需要休息。 。 |
| 50 | I just sit and watch. | 我只是坐着看着 |
| 51 | After that, I remember my homework or my work and I feel worried. | 之后,我记得我的功课或工作,感到担心. |
| 52 | I think, oh, no, I need to do that. | 我想,不,我需要这样做。 |
| 53 | It's a bad feeling. | 发菩提心. |
| 54 | But in the moment, watching TV feels easy and nice. | 但眼下,看电视感觉既轻松又美好. |
| 55 | So it is hard to stop. | 所以很难阻止 |
| 56 | I think that is why people waste time. | 我想这就是人们为什么浪费时间的原因。 |
| 57 | Mark, do you think wasting time is always bad? | 马克,你觉得浪费时间是坏事吗? |
| 58 | I sometimes think a little rest is not bad. | 有时候我觉得休息一下不坏 |
| 59 | For example, when I am very tired, I sit and do nothing for 30 minutes. | 例如,当我非常累了的时候,我坐着30分钟什么都不做。 |
| 60 | Is that wasting time? | 这是在浪费时间吗? |
| 61 | I'm not sure. | 我不太确定 说不定 |
| 62 | Maybe sometimes we need to rest. | 也许有时我们需要休息。 |
| 63 | We need to stop doing work. | 我们需要停止工作。 |
| 64 | Our brain needs a break. | 我们的大脑需要休息。 |
| 65 | So maybe sometimes doing nothing is OK. | 所以也许有时候什么都不做是好的。 |
| 66 | But if I rest for four hours and I am not tired, that is different. | 但如果我休息四个小时,我不累,那就不一样了。 |
| 67 | That is a problem. | 这是一个问题。 |
| 68 | What do you think? | 你觉得呢? |
| 69 | Is all wasting time bad? | 浪费时间不好吗? |
| 70 | That is a really good question, Anna. | 这是一个非常好的问题,安娜。 |
| 71 | I think it depends. | 我认为这取决于。 |
| 72 | If you are tired and you rest, that is not wasting time. | 如果你累了休息,那不是浪费时间。 |
| 73 | That is important for your body and your mind. | 这对你的身体和思想很重要。 |
| 74 | But if you are not tired and you still do nothing, that is different. | 但是,如果你不累,你仍然什么都不做,这是不同的。 |
| 75 | You feel bored. | 你感到无聊。 |
| 76 | You feel empty. | 你感觉空虚。 |
| 77 | That is wasting time. | 这是浪费时间。 |
| 78 | I also think it depends on the person. | 我也觉得这取决于这个人 |
| 79 | Some people need more rest. | 有些人需要更多的休息。 |
| 80 | Some people need less. | 有些人需要的更少。 |
| 81 | So I don't think all wasting time is bad, but too much is a problem. | 所以,我不认为所有的浪费时间是坏的, 但太多是一个问题。 |
| 82 | We need a balance. | 我们需要平衡 |
| 83 | What are the most common ways people waste time? | 什么是人们最常用的浪费时间的方式? |
| 84 | I have a few ideas. | 我有几个主意 |
| 85 | First, social media. | 一,社交媒体. |
| 86 | I spend so much time on social media every day. | 我每天花这么多时间在社交媒体上 |
| 87 | I look at pictures. | 我看着照片。 |
| 88 | I read short messages. | 我读了短信息。 |
| 89 | I watch short videos. | 我看过短片 |
| 90 | Hours can pass very fast. | 小时可以很快通过。 |
| 91 | Second, I sometimes talk too much with friends about nothing important. | 第二,我有时会和朋友谈论什么不重要的事情。 |
| 92 | We talk and talk and nothing happens. | 我们谈和谈 什么都没有发生。 |
| 93 | Third, I sometimes change my plans many times. | 第三,我有时会多次改变我的计划. |
| 94 | I think I will do this later and later never comes. | 我想我以后会做,以后也不会来。 |
| 95 | Do you have more examples? | 你有其他例子吗? |
| 96 | Yes, I have more examples. | 是的,我有更多的例子。 |
| 97 | First, I sometimes spend a lot of time looking for something. | 首先,我有时会花很多时间寻找一些东西. |
| 98 | I look for my keys, my phone, my book. | 我在找钥匙、手机、书 |
| 99 | I waste 20 minutes every day just looking for things. | 我每天浪费20分钟来寻找东西 |
| 100 | That is very frustrating. | 这非常令人沮丧。 |
| 101 | Second, I sometimes start a task, but stop many times. | 第二,有时我开始一个任务,但停止多次。 |
| 102 | I go to the kitchen. | 我去厨房 |
| 103 | I check my phone. | 我检查了我的手机。 |
| 104 | I look outside. | 我看着外面。 |
| 105 | This is called procrastination. | 这叫做拖延. |
| 106 | It means you delay doing something. | 这意味着你推迟做一些事情。 |
| 107 | Third, I watch videos online. | 第三,我在网上看视频。 |
| 108 | I want to watch one video, but then another video starts and another. | 我想看一个视频, 但另一个视频开始,另一个。 |
| 109 | Suddenly, two hours are gone. | 突然,两个小时都走了。 |
| 110 | It's a big problem. | 这是一个很大的问题。 |
| 111 | I think social media is a very big reason why people waste time. | 我认为社交媒体是人们浪费时间的一大原因。 |
| 112 | Do you use social media a lot? | 你经常使用社交媒体吗? |
| 113 | I use it every day. | 我每天都用这个 |
| 114 | In the morning, I check my phone before I get up. | 早上,我检查我的手机 在我起床之前。 |
| 115 | I look at messages. | 我看着消息。 |
| 116 | I look at pictures. | 我看着照片。 |
| 117 | Sometimes 30 minutes pass before I even stand up from my bed. | 有时30分钟后我才能站起来 |
| 118 | That is not good. | 情况不妙。 |
| 119 | I start my day already behind. | 我开始我的一天已经落后。 |
| 120 | I think this is very common now. | 我觉得这很常见 |
| 121 | Many people do this. | 很多人都这样做。 |
| 122 | Phones are everywhere. | 电话到处都是 |
| 123 | It is very easy to pick up your phone and start scrolling. | 接起你的电话然后开始滚动很容易 |
| 124 | Scrolling means looking through many things quickly. | 滚滚意味着快速浏览许多东西. |
| 125 | Yes, and I do the same thing. | 是的,我做同样的事情。 |
| 126 | In the morning, my phone is next to my bed. | 早上,我的电话在我床边 |
| 127 | I hear a sound and I immediately pick it up. | 我听到一个声音,我立刻把它捡起来。 |
| 128 | I check messages, news and social media before I know it. | 我先查一下消息、新闻和社交媒体, |
| 129 | It is late. | 已经很晚了 |
| 130 | I did not eat breakfast. | 我没有吃早餐。 |
| 131 | I did not exercise. | 我没有锻炼。 |
| 132 | I did not prepare for work. | 我还没准备好上班呢 |
| 133 | The phone took all my morning time. | 电话花了我所有上午的时间。 |
| 134 | I think phones are wonderful things. | 我认为电话是美妙的事情。 |
| 135 | They help us with many things, but they can also steal our time. | 他们帮助我们很多事情,但他们也可以偷走我们的时间。 |
| 136 | I use the word steal because we do not notice it happening. | 我用偷这个词是因为我们没有注意到它发生。 |
| 137 | The time disappears quietly. | 时间悄悄消失。 |
| 138 | Let's talk about procrastination. | 谈延寿论. |
| 139 | That word is a little difficult, but the meaning is simple. | 这个词有点困难,但意思很简单。 |
| 140 | Procrastination means you delay doing something. | 拖延意味着你拖延做一些事情。 |
| 141 | You need to do a task, but you say, I will do it later. | 你需要做一个任务, 但你说,我会做它以后。 |
| 142 | And later becomes tomorrow and tomorrow becomes next week. | 之后是明天 明天是下周 |
| 143 | Do you procrastinate, Mark? | 你会拖延时间吗,马克? |
| 144 | I procrastinate a lot. | 我经常拖延时间 |
| 145 | I have a list of things to do, but I look at my list and I feel tired just reading it. | 我有很多事情要做 但我看看我的单子 我读它会很累 |
| 146 | So I close it and do something easy instead. | 所以,我关上它 做一些轻松的事情代替。 |
| 147 | I think many people know this feeling. | 我认为很多人都知道这种感觉。 |
| 148 | Yes, I know that feeling very well, Anna. | 是的,我知道那种感觉非常好,安娜。 |
| 149 | I procrastinate most with difficult tasks. | 我推着最困难的任务。 |
| 150 | If something is easy, I do it fast. | 如果事情简单,我做得很快。 |
| 151 | But if something is hard, I delay it. | 但是如果有什么难的, 我推迟它。 |
| 152 | I think I need to prepare first, but preparing takes forever. | 我想我需要先准备 但准备需要很长时间 |
| 153 | I clean my desk. | 我打扫我的桌子。 |
| 154 | I make coffee. | 我煮咖啡,我煮点咖啡 |
| 155 | I organize my papers. | 我整理我的论文。 |
| 156 | After all that, I am tired and it is time to sleep. | 毕竟,我累了,是时候睡觉了。 |
| 157 | The hard task is still not done. | 艰巨的任务仍未完成。 |
| 158 | Procrastination is tricky because you feel busy. | 拖延是很棘手的 因为你觉得很忙 |
| 159 | You do small things, but the important thing never gets done. | 你做一些小事,但最重要的事情是永远无法完成的。 |
| 160 | Why do people procrastinate? | 为什么人们会拖延? |
| 161 | I think one reason is fear. | 我认为一个原因是恐惧。 |
| 162 | We are afraid to start something because it might be hard or we are afraid to fail. | 我们害怕开始一些事情,因为它可能很困难,或者我们害怕失败。 |
| 163 | If I do not start, I cannot fail. | 如果我不开始,我不能失败。 |
| 164 | That sounds silly, but I think it is true. | 这听起来很傻 但我认为是真的 |
| 165 | Another reason is we do not know where to begin. | 另一个原因是我们不知道从哪里开始。 |
| 166 | A big task is scary. | 一个大任务是可怕的。 |
| 167 | We look at it and it feels impossible. | 我们看着它,感觉是不可能的。 |
| 168 | So we do nothing. | 所以我们什么都不做。 |
| 169 | Also, some people do not have energy. | 而且,有些人没有精力。 |
| 170 | They are tired and cannot think clearly. | 他们累了,无法清楚思考。 |
| 171 | So they delay things until they feel better. | 因此,他们推迟事情 直到他们感觉更好。 |
| 172 | But that feeling does not always come. | 但这种感觉并不总是会出现的。 |
| 173 | I agree. | и種 |
| 174 | Fear is a big reason. | 恐惧是一个大原因。 |
| 175 | Another reason is that our brains like easy things. | 另一个原因是我们的大脑喜欢简单的东西。 |
| 176 | Doing a difficult task requires a lot of thinking. | 完成一项艰巨的任务需要很多思考. |
| 177 | Watching a video is easy. | 观看视频很容易. |
| 178 | Our brain says, choose the easy thing. | 我们的大脑说,选择容易的事情。 |
| 179 | And we do. | 我们做到了。 |
| 180 | Also, I think some people do not see the result of their work right away. | 而且,我认为有些人并不立刻看到他们的工作结果. |
| 181 | If you work hard today, you might see the result next week or next month. | 如果你今天努力工作,你可能会看到下周或下个月的结果。 |
| 182 | That feels far away. | 感觉很遥远 |
| 183 | But a fun video gives you a good feeling right now. | 但是一个有趣的视频 让你有一个良好的感觉 现在。 |
| 184 | So we choose the video. | 所以我们选择视频。 |
| 185 | It's about immediate and delayed satisfaction. | 这是关于立即和延迟的满足。 |
| 186 | Let's talk about a funny kind of wasting time. | 我们来谈谈一个有趣的浪费时间 |
| 187 | It is called busy, but not productive. | 这被称为繁忙,但并不有效。 |
| 188 | This means you look very busy. | 这意味着你看起来很忙。 |
| 189 | You move fast, you write things, you make calls. | 你动作快 写东西 打电话 |
| 190 | But at the end of the day, nothing important is done. | 但到最后,没有做任何重要的事. |
| 191 | I do this sometimes, too. | 有时候我也会这么做 |
| 192 | I am busy all day. | 我一整天都忙着呢 |
| 193 | But then I ask myself, what did I do today? | 但我问自己,我今天做了什么? |
| 194 | And the answer is not clear. | 而答无明. |
| 195 | I did many small things. | 我做过很多小事 |
| 196 | I answered emails. | 我回答邮件。 |
| 197 | I organized files. | 我整理了档案 |
| 198 | But the big important task, I did not touch it. | 但是这个重要的任务 我没有碰过 |
| 199 | Does this happen to you? | 这发生在你身上吗? |
| 200 | Oh, yes, this happens to me often. | 哦,是的,这经常发生在我身上。 |
| 201 | I call it feeling busy. | 我称之为忙碌的感觉。 |
| 202 | I have a full day. | 我还有一整天 |
| 203 | I am always doing something. | 我总是做一些事情。 |
| 204 | But in the evening, I look at my important tasks. | 但是在晚上,我看着我的重要任务. |
| 205 | They are all still there waiting. | 他们都在那里等着。 |
| 206 | I spent all my time on small things. | 我花了所有的时间在小事上。 |
| 207 | Like I spent 30 minutes choosing what music to listen to while working. | 就像我花了30分钟在工作时 选择听什么音乐 |
| 208 | I never even started working. | 我从来没有开始工作。 |
| 209 | Or I spent one hour organizing my email folders. | 或者我花了一小时整理邮件文件夹 |
| 210 | But I did not reply to the important emails. | 但我没有回复这些重要的电子邮件。 |
| 211 | It's a trap. | 这是一个陷阱。 |
| 212 | You feel productive. | 你感觉很有生产力。 |
| 213 | But you are actually avoiding real work. | 但你其实是在逃避真正的工作 |
| 214 | I want to talk about watching TV and movies. | 我想谈谈看电视和电影 |
| 215 | This is another big way people waste time. | 这是另一个大的方法 人们浪费时间。 |
| 216 | I love movies. | 我喜欢电影 |
| 217 | I really do. | 我真的喜欢 |
| 218 | Sometimes I watch one movie and then another movie starts. | 有时我看一部电影,然后看另一部电影。 |
| 219 | And I think just a few more minutes. | 我想再等几分钟 |
| 220 | But a few minutes becomes two more hours. | 但几分钟就变成两个小时了 |
| 221 | Suddenly it is midnight. | 突然间是午夜 |
| 222 | I have work tomorrow. | 我明天还有工作 |
| 223 | I feel tired. | 我感觉很累。 |
| 224 | But I watched so much. | 但我看了这么多。 |
| 225 | I think this is a very common experience. | 我认为这是一个非常普遍的经验。 |
| 226 | Streaming apps are very good at keeping us watching. | 流动的应用非常能让我们保持监视 |
| 227 | They always show us the next episode automatically. | 他们总是自动给我们看下一集 |
| 228 | It is very clever, but also dangerous for our time. | 它非常聪明,但对我们这个时代也是危险的。 |
| 229 | Yes, streaming is a big problem for my free time, too. | 是的 流水也是我空闲时间的一个大问题 |
| 230 | I sit down on a Sunday afternoon to watch one episode of a show. | 我星期天下午坐着看一集节目 |
| 231 | The episode is 50 minutes. | 剧集50分钟. |
| 232 | Then the next one starts automatically. | 然后下一个自动开始。 |
| 233 | And I do not press stop. | 我不会按住停止。 |
| 234 | Three episodes later, it is evening. | 三集之后,是晚上。 |
| 235 | I had plans. | 我有计划。 |
| 236 | I wanted to cook, clean and call my friend. | 我想做饭,打个电话给我的朋友 |
| 237 | I did none of those things. | 我什么也没做 |
| 238 | The TV took my whole afternoon. | 我整个下午都看电视了 |
| 239 | And the funny thing is, I don't even remember the first episode clearly. | 有趣的是 我连第一集都记不清了 |
| 240 | I was half watching, half thinking about other things. | 我半边看,半边想着别的事情。 |
| 241 | So I did not even enjoy it fully. | 所以我甚至没有享受它。 |
| 242 | What about sleeping too much? | 那睡得太多怎么办? |
| 243 | Is that wasting time? | 这是在浪费时间吗? |
| 244 | I think sometimes people sleep too much when they feel bored or sad. | 我觉得有时人们觉得无聊或悲伤时会睡得太多. |
| 245 | Sleeping is healthy and important. | 睡觉是健康而重要的。 |
| 246 | Adults need around seven or eight hours of sleep. | 成人需要大约七八个小时的睡眠. |
| 247 | But if you sleep 10 or 12 hours because you do not want to do anything, | 但是如果你睡了10或12个小时 因为你不想做什么 |
| 248 | that might be wasting time. | 可能会浪费时间 |
| 249 | I sometimes sleep too much on weekends. | 有时候周末我睡得太多了 |
| 250 | I wake up at noon. | 我中午醒来 |
| 251 | Half the day is gone. | 半日不见. |
| 252 | I feel heavy and slow. | 我感到沉重和缓慢。 |
| 253 | But then I feel bad because the day is short now. | 但我觉得很糟 因为今天很短 |
| 254 | Have you experienced sleeping too much? | 你有睡过太多吗? |
| 255 | Yes, I sleep too much sometimes. | 是的,我有时睡得太多 |
| 256 | Usually on weekends or holidays, I go to bed late. | 通常在周末或假期,我睡觉很晚。 |
| 257 | Then I sleep until very late in the morning. | 然后,我睡到很晚的早上。 |
| 258 | I wake up and it is already afternoon. | 我醒来后就已经下午了 |
| 259 | I feel confused. | 我觉得很困惑。 |
| 260 | My body feels strange. | 我的身体感觉很奇怪。 |
| 261 | This is sometimes called oversleeping. | 这有时被称为过度睡眠. |
| 262 | It does not feel good. | 感觉不太好 |
| 263 | I am slower for the rest of the day. | 我剩下的时间都慢了 |
| 264 | Also, I think I sleep too much when I do not have a plan. | 而且,我想我睡得太多 当我没有计划。 |
| 265 | If I know what I will do in the morning, I wake up more easily. | 如果我知道我早上会做什么, 我醒来更容易。 |
| 266 | But with no plan, I just stay in bed. | 但是,如果没有计划,我只是留在床上。 |
| 267 | A plan helps. | 计划有帮助。 |
| 268 | Let's talk about shopping, especially online shopping. | 谈谈购物,特别是网上购物. |
| 269 | Do you waste time shopping? | 你浪费时间购物吗? |
| 270 | I do. | 当然 |
| 271 | I open a shopping website. | 我开了一个购物网站。 |
| 272 | I want to buy one thing, but I look at so many other things. | 我想买一样东西, 但我看这么多其他的东西。 |
| 273 | I add things to my cart. | 我把东西加进我的车。 |
| 274 | I look at prices. | 我看着价格。 |
| 275 | I read reviews. | 我读评论。 |
| 276 | Two hours later, I bought nothing or I bought something I do not need. | 两小时后,我什么都没有买, 或者我买了我不需要的东西。 |
| 277 | Online shopping is very easy and very distracting. | 网上购物非常容易,而且非常分散注意力. |
| 278 | I sometimes go to buy shoes and then I look at bags, clothes and kitchen tools. | 我有时去买鞋,然后看袋子,衣服和厨房工具. |
| 279 | None of these things were on my list. | 这些东西都不在我名单上 |
| 280 | Have you done this? | 你这样做了吗? |
| 281 | Yes. | 对 |
| 282 | Online shopping is a big time trap. | 网上购物是个大陷阱. |
| 283 | I open a website to buy a book. | 我开网站买书 |
| 284 | I look at the book. | 我看着这本书。 |
| 285 | Then I see other people also bought this. | 然后我看到其他人也买了这个。 |
| 286 | I look at those things. | 我看着那些东西。 |
| 287 | Then I see a sale. | 然后我看到一个销售。 |
| 288 | I check the sale items. | 我检查销售项目。 |
| 289 | Then I get distracted by a different category. | 然后我会分心 不同的类别。 |
| 290 | Before I know it, I spent two hours browsing and bought nothing. | 在我知道之前,我花了两个小时浏览和买不到东西。 |
| 291 | Sometimes I add many things to my cart and then delete everything because I feel guilty. | 有时我把很多东西加进我的车,然后因为感到内疚而删除所有东西. |
| 292 | All that time was wasted. | 所有的时间都被浪费了。 |
| 293 | I think online stores are designed to keep us there as long as possible. | 我认为网上商店的设计 使我们在那里尽可能长的时间。 |
| 294 | I think one reason we waste time is that we do not have a clear plan for our day. | 我认为,我们浪费时间的一个原因是,我们目前没有明确的计划。 |
| 295 | When I have a plan, I do more things. | 当我有计划的时候,我会做更多的事情 |
| 296 | I know what to do first, second, third. | 我知道该怎么做 首先,第二,第三。 |
| 297 | But when I have no plan, I feel lost. | 但是,当我没有计划,我觉得迷失。 |
| 298 | I go from one thing to another. | 我从一件事到另一件事。 |
| 299 | I start something, stop, start something else. | 我开始的东西,停止,开始别的东西。 |
| 300 | At the end of the day, nothing is finished. | 终於无尽. |
| 301 | A plan does not need to be perfect or complicated. | 计划不需要完美或复杂。 |
| 302 | Even a simple list of three or four tasks is helpful. | 甚至简单列出三、四项任务也是有益的。 |
| 303 | Do you make plans for your day? | 你今天有计划吗? |
| 304 | I try to make plans. | 我试着计划一下 |
| 305 | Sometimes I am good at this. | 有时候我擅长这个 |
| 306 | I write my tasks the night before. | 我前晚写任务 |
| 307 | In the morning, I look at my list and I start. | 早上,我看我的列表,然后开始。 |
| 308 | On those days, I feel very good. | 在那些日子,我感觉非常好。 |
| 309 | I finish my work and I have free time in the evening. | 我做完我的工作,晚上有空 |
| 310 | But sometimes I do not make a plan. | 但有时候我并没有计划 |
| 311 | Those days are usually messy. | 那些日子通常很乱 |
| 312 | I wake up and I do not know what to do first. | 我醒来时不知道先做什么 |
| 313 | I check my phone. | 我检查了我的手机。 |
| 314 | I make coffee slowly. | 我慢慢地煮咖啡。 |
| 315 | I think about what to do. | и稱稱或暗 |
| 316 | Time passes. | 时间流逝。 |
| 317 | I get stressed. | 我有点紧张 |
| 318 | Planning is simple, but it makes a big difference. | 规划很简单,但大有不同。 |
| 319 | Let's talk about meetings. | 我们谈谈会议 |
| 320 | Do you think meetings waste time? | 你觉得开会会浪费时间吗? |
| 321 | I think some meetings are very important, but some meetings are long and unnecessary. | 我认为,一些会议非常重要,但有些会议很长而且没有必要。 |
| 322 | I have been in meetings where we talk for one hour, but nothing is decided. | 我参加过我们交谈一个小时的会议,但没有任何决定。 |
| 323 | We discuss the same point again and again. | 我们反复讨论同样问题。 |
| 324 | People repeat what others already said. | 人们重复别人已经说过的话。 |
| 325 | At the end, we agree to have another meeting. | 最后,我们同意再举行一次会议。 |
| 326 | I think this is a big problem in many offices and schools. | 我认为这在许多办公室和学校是个大问题. |
| 327 | A good meeting is short and has a clear goal. | 一个好的会议是短暂的,有明确的目标。 |
| 328 | A bad meeting has no direction. | 糟糕的会议没有方向 |
| 329 | What is your experience with meetings? | 你的会议经验如何? |
| 330 | I agree completely. | 我完全同意这一点。 |
| 331 | I think many meetings are too long. | 我认为许多会议时间太长。 |
| 332 | Sometimes a simple email can replace a one-hour meeting, but people prefer to meet and talk. | 有时简单的电子邮件可以代替一小时的会议,但人们更喜欢见面和交谈. |
| 333 | I understand that face-to-face communication is important, but not every problem needs a meeting. | 我知道面对面的沟通很重要,但并不是每个问题都需要开会。 |
| 334 | I have attended meetings where I did not need to be there. | 我参加了不需要出席的会议。 |
| 335 | My part was five minutes, but I stayed for the whole hour. | 我的角色是5分钟 但我待了整整一小时 |
| 336 | That is 60 minutes of my life that I did not use well. | 那是我一生的60分钟,我没有好好使用。 |
| 337 | The best meetings are short, clear, and end with a decision or action. | 最好的会议是简短的、明确的,最后是决定或行动。 |
| 338 | I think everyone should learn how to have shorter meetings. | 我认为每个人都应该学会如何缩短会议。 |
| 339 | Now let's talk about something positive. | 现在,让我们谈谈一些积极的事情。 |
| 340 | How can we stop wasting time? | 我们怎能停止浪费时间? |
| 341 | One thing I try to do is put my phone in another room when I am working. | 我试图做的一件事是把手机放在另一个房间里 当我工作。 |
| 342 | If my phone is next to me, I always want to check it. | 如果我的手机在我旁边 我总是想检查一下 |
| 343 | But if it is in the bedroom and I am in the kitchen working, I do not go to get it every five minutes. | 但是,如果它在卧室,我在厨房工作, 我不会去得到它每5分钟。 |
| 344 | Out of sight, out of mind. | 视之而外,思之而外. |
| 345 | This phrase means if you cannot see something, you think about it less. | 这个短语的意思是,如果你看不到什么,你就少考虑一下. |
| 346 | It really helps me focus. | 这真的有助于我集中注意力。 |
| 347 | Another thing I do is set a timer. | 我做的另一件事是设置计时器。 |
| 348 | I work for 25 minutes without stopping, then I rest for five minutes. | 我工作25分钟而不停车 然后休息5分钟 |
| 349 | Those are great tips, Anna. | 这些是很好的提示,安娜。 |
| 350 | I do some of these too. | 我也做这些 |
| 351 | Another thing that helps me is starting with the most difficult task first. | 还有一件事帮助我 首先是最困难的任务 |
| 352 | In the morning, my energy is high. | 早上,我精力充沛。 |
| 353 | My brain works well. | 我的大脑很正常 |
| 354 | So I do the hard thing first. | 所以我先做难的事 |
| 355 | After that, everything else feels easy. | 之后,其他一切感觉都很容易。 |
| 356 | If I do easy things first, I get tired. | 如果我先做简单的事,我就会累了 |
| 357 | Then the hard task feels even harder. | 那么艰巨的任务就更加困难了。 |
| 358 | I also try to keep my workspace clean. | 我也试着保持工作空间的清洁 |
| 359 | A messy desk distracts me. | 一张烂桌子让我分心 |
| 360 | I see things and I start thinking about them instead of working. | 我看到事物,开始思考事物而不是工作。 |
| 361 | So I clean my desk before I start. | 所以我在开始前打扫桌子 |
| 362 | Small habits can help a lot. | 小习惯可以帮助很多。 |
| 363 | I want to talk about the concept of time blindness. | 我想谈谈时间盲的概念。 |
| 364 | This means some people do not feel time passing. | 这意味着有些人不觉得时间流逝。 |
| 365 | They do not notice that an hour has passed. | 他们没有注意到一小时过去了。 |
| 366 | It feels like 10 minutes. | 感觉像10分钟。 |
| 367 | I think I have this sometimes. | 我想我有的时候。 |
| 368 | I start reading and suddenly two hours are gone. | 我开始看书 突然两个小时不见了 |
| 369 | I did not notice. | 我没注意到 |
| 370 | I think people who have ADHD often experience this. | 我想那些有ADHD的人 经常会经历这样的经历 |
| 371 | ADHD is when it is hard to focus and control attention. | ADHD是难以集中和控制注意力的时候. |
| 372 | But even without ADHD, many people do not notice time passing. | 但即使没有ADHD,很多人也不会注意到时间的流逝. |
| 373 | This is why timers and alarms are very helpful. | 这就是为什么计时器和警报器非常有用。 |
| 374 | They tell you when time is up. | 他们告诉你时间到了。 |
| 375 | That is very interesting, Anna. | 这很有趣,安娜。 |
| 376 | I think I have time blindness too sometimes, | 我想我有时也会失明 |
| 377 | especially when I'm doing something I enjoy. | 尤其是当我做我喜欢的事时 |
| 378 | Time flies. | 时光飞逝. |
| 379 | But when I do something boring, every minute feels long. | 但当我做一些无聊的事, 每分钟都觉得很长。 |
| 380 | This is normal. | 这是正常的。 |
| 381 | Our brain experiences time differently based on what we're doing. | 我们的大脑经历的时间不同 根据我们在做什么。 |
| 382 | I think the problem comes when we are doing something fun but unproductive, | 我认为问题来了 当我们做一些有趣的,但无用, |
| 383 | like playing games or watching videos. | 喜欢玩游戏或观看视频。 |
| 384 | Time flies and we do not notice. | 时光飞逝,我们不注意到。 |
| 385 | Then we feel shocked. | 我们感到很震惊。 |
| 386 | It is already evening, but I just sat down. | 已经是晚上了 但我只是坐下来 |
| 387 | Having alarms or timers is a simple and helpful solution. | 安装警报器或定时器是一个简单和有益的解决办法。 |
| 388 | Let me talk about something called decision fatigue. | 让我谈谈所谓的决定疲劳症。 |
| 389 | Every day we make many, many decisions. | 我们每天都做出许多决定。 |
| 390 | What to eat, what to wear, what to do first. | 食何物,服何物,先服何术. |
| 391 | All these decisions take mental energy. | 所有这些决定都需要精神能量。 |
| 392 | After many decisions, our brain gets tired. | 经过许多决策,我们的大脑变得疲惫. |
| 393 | Then we make bad decisions or we make no decision and we just do nothing. | 然后我们做不好的决定 或者我们不做决定 我们只是什么都不做。 |
| 394 | I think this is one reason why people waste time in the afternoon or evening. | 我认为这就是人们在下午或晚上浪费时间的原因之一。 |
| 395 | They used all their energy on decisions during the day, | 白天他们把精力用在决定上 |
| 396 | so later they cannot think well. | 所以后来他们无法好好思考。 |
| 397 | To fix this, some people make small decisions automatic, | 为了解决这个问题,有些人会自动做出一些小决定, |
| 398 | like eating the same breakfast every day. | 就像每天吃同样的早餐一样 |
| 399 | That is a really interesting idea, Anna. | 这是一个非常有趣的想法,安娜。 |
| 400 | I think decision fatigue is real. | 我认为决定疲劳是真实的。 |
| 401 | I notice it on busy days. | 我在忙碌的日子注意到了这一点。 |
| 402 | In the morning, I'm sharp and focused, but after lunch, I feel slow. | 早上,我很敏锐和专注,但午餐后感觉很慢. |
| 403 | Small things feel hard. | 小事难解. |
| 404 | I cannot decide what to do next, so I just sit and look at my phone. | 我无法决定下一步要做什么 所以我就坐着看我的电话 |
| 405 | I think making some decisions in advance is smart, | 我觉得提前做一些决定很聪明 |
| 406 | like planning meals for the week or choosing clothes the night before. | 比如计划一周的膳食 或者选择前夜的衣服 |
| 407 | These small actions save mental energy. | 这些小动作节省了精神能量. |
| 408 | Then you can use that energy for important things later. | 然后,你可以使用这种能量 对于重要的东西以后。 |
| 409 | Our brain has a limit and we should use it wisely. | 我们的大脑是有限的,我们应该明智地使用它。 |
| 410 | Do you think boredom causes people to waste time? | 你觉得无聊会让人浪费时间吗? |
| 411 | I think yes. | 我觉得是的。 |
| 412 | When I am bored, I pick up my phone immediately. | 当我无聊的时候,我马上拿起我的手机。 |
| 413 | I scroll through social media without a real reason. | 我无缘无故通过社交媒体滚动. |
| 414 | I am not looking for anything specific. | 我不是在找什么具体的东西。 |
| 415 | I just feel empty and I want something to fill that feeling. | 我只是觉得空虚, 我想要一些东西来填充那种感觉。 |
| 416 | Boredom is very uncomfortable. | 无聊很不舒服 |
| 417 | People do not like to feel bored, so they reach for easy entertainment. | 人们不喜欢觉得无聊,所以他们可以去娱乐。 |
| 418 | But I also read that boredom can be good sometimes. | 但我也读到无聊有时会很好 |
| 419 | When we are bored, we can be creative. | 当我们感到无聊的时候,我们可以有创意。 |
| 420 | Our brain looks for something interesting. | 我们的大脑寻找一些有趣的东西。 |
| 421 | This can lead to new ideas. | 这可能导致新的想法。 |
| 422 | I agree. | и種 |
| 423 | Boredom and wasting time are connected. | 无聊和浪费时间是相连的。 |
| 424 | When I am bored, I often do unproductive things. | 当我无聊的时候,我经常做一些无用的事。 |
| 425 | I eat snacks I do not need. | 我吃点零食,我不需要 |
| 426 | I watch videos I do not really want to watch. | 我看过一些我不想看的视频。 |
| 427 | I just want to feel something. | 我只是想感觉到一些东西。 |
| 428 | But I have also experienced what you described. | 但我也经历过你所描述的 |
| 429 | Sometimes when I am bored and I do not pick up my phone, | 有时当我无聊的时候,我不接电话, |
| 430 | I start thinking creatively. | 我开始有创意地思考 |
| 431 | I get ideas. | 我有个主意 |
| 432 | I remember things I want to do. | 我记得我想做的事 |
| 433 | I make plans. | 我做了计划。 |
| 434 | So boredom is not always bad. | 所以无聊并不总是坏的。 |
| 435 | But most people do not let themselves feel bored. | 但大多数人不会感到无聊。 |
| 436 | They immediately fill the silence with phones and screens. | 他们立即用电话和屏幕填充沉默. |
| 437 | Let's talk about the difference between rest and wasting time. | 我们谈谈休息和浪费时间的区别 |
| 438 | I think this is important. | 我认为这很重要。 |
| 439 | Rest is necessary. | 休息是必须的。 |
| 440 | Rest is when you stop working and let your body and mind recover. | 休息是当你停止工作 让你的身体和心灵恢复。 |
| 441 | Examples of rest, sleeping, taking a walk, talking with a friend, | 休息 睡觉 散步 和一个朋友聊天 |
| 442 | listening to music. | 听音乐。 |
| 443 | Wasting time is different. | 浪费时间不同 |
| 444 | Wasting time gives you no energy. | 浪费时间让你没有精力。 |
| 445 | After wasting time, you still feel tired or you feel guilty. | 在浪费时间之后,你仍然觉得疲惫或愧疚。 |
| 446 | After real rest, you feel better. | 真正休息后,你会感觉好点 |
| 447 | You have more energy. | 你还有更多的精力 |
| 448 | You are ready to work again. | 你准备好再工作了 |
| 449 | So the question to ask yourself is, do I feel better after this? | 问自己的问题就是 之后我感觉好点了吗? |
| 450 | If yes, it was rest. | 若是,则是休息. |
| 451 | If no, it was wasting time. | 否则就是浪费时间 |
| 452 | That is a very clear explanation, Anna. | 这是一个非常清楚的解释,安娜。 |
| 453 | I like that test. | 我喜欢这个测试 |
| 454 | Do I feel better after this? | 之后我感觉好点了吗? |
| 455 | I will use that. | 我会用它。 |
| 456 | I think for me, a walk outside is always real rest. | 我觉得出去走走总是真正的休息 |
| 457 | I come back with more energy and a clearer head. | 我带着更多的精力和更清晰的脑袋回来. |
| 458 | But watching videos for two hours, I feel worse. | 但看两小时的录像,我觉得更糟。 |
| 459 | My eyes are tired. | 我的眼睛很疲惫。 |
| 460 | I feel slow and a little sad, and I have less time for things I care about. | 我感到迟钝和有点悲伤,我对所关心的事情的时间更少. |
| 461 | So the videos were wasting time. | 所以视频在浪费时间。 |
| 462 | I also think the intention matters. | 我也认为意图很重要。 |
| 463 | If I decide to rest and I watch one movie that is planned rest. | 如果我决定休息 看一部计划休息的电影 |
| 464 | But if I watch four movies and miss my plans, that is wasting time. | 但是如果我看四部电影 错过了我的计划 那就是浪费时间 |
| 465 | What do you think about video games? | 你觉得电子游戏怎么样? |
| 466 | Are they wasting time? | 他们在浪费时间吗? |
| 467 | I know many people love video games. | 我知道很多人喜欢电子游戏 |
| 468 | Some people play for fun and relaxation. | 有些人玩乐和放松。 |
| 469 | That is fine, I think. | 这很好,我想。 |
| 470 | But some people play for six, eight, ten hours a day. | 但有些人每天玩6,8,10小时. |
| 471 | They skip meals. | 他们不吃饭。 |
| 472 | They do not sleep enough. | 他们睡不着 |
| 473 | They ignore their friends and family. | 他们无视朋友和家人。 |
| 474 | That seems like a problem, but I don't want to judge. | 这似乎是一个问题, 但我不想判断。 |
| 475 | I think the question is balance. | 我认为问题在于平衡。 |
| 476 | Can you play games and still do your important tasks? | 你能玩游戏,还是能完成你的重要任务吗? |
| 477 | If yes, great. | 如果有的话,太好了。 |
| 478 | If games are taking over your life, that is a problem. | 如果游戏占据了你的生活,那是一个问题。 |
| 479 | What do you think, Mark? | 你觉得怎么样,马克? |
| 480 | I think video games are like any other activity. | 我觉得电子游戏就像其他活动一样 |
| 481 | The amount of time is the key. | 时间是关键 |
| 482 | I play games sometimes. | 有时我玩游戏 |
| 483 | I enjoy them. | 我喜欢他们。 |
| 484 | Games can be creative and fun. | 游戏可以具有创意和乐趣. |
| 485 | Some games teach problem solving and strategy. | 一些游戏教授解决问题和策略. |
| 486 | But like you said, when gaming takes too much time, it becomes a problem. | 但是,正如你说的,当游戏需要太多的时间,它就会成为一个问题。 |
| 487 | I have friends who play until three or four in the morning. | 我有朋友在早上玩到三四点 |
| 488 | They are tired the next day. | 第二天他们累了 |
| 489 | They miss work or school. | 他们错过了工作或学校。 |
| 490 | They argue with family about this. | 他们和家人争吵 |
| 491 | That is not healthy. | 这不是健康的。 |
| 492 | I think two hours of gaming is fine for most people. | 我想两个小时的游戏 对大多数人来说都很好 |
| 493 | More than that can become too much, depending on the person. | 更多的事情会变得太多,取决于个人。 |
| 494 | I want to talk about something that I think is important. | 我想谈谈我认为很重要的事 |
| 495 | Comparison and social media. | 比较与社交媒体. |
| 496 | When I scroll through social media, I see people's perfect lives, | 当我通过社交媒体滚动, 我看到人们的完美生活, |
| 497 | beautiful photos, nice holidays, success stories. | 美丽的照片 美好的假期 成功的故事 |
| 498 | I start comparing myself to them. | 我开始比较自己和他们。 |
| 499 | Why am I not doing that? | 为什么我不这样做? |
| 500 | Why do I not have that? | 为什么我没有? |
| 501 | And I feel bad about my own life. | 我对自己的生活感到难过。 |
| 502 | This makes me want to scroll more, looking for something to feel better. | 这让我更想卷卷 寻找更好的东西 |
| 503 | But the feeling doesn't get better. | 但感觉并没有好转。 |
| 504 | It gets worse. | 情况越来越糟了 |
| 505 | So I am wasting time and feeling bad. | 所以我在浪费时间,感觉很糟 |
| 506 | It's a double problem. | 这是一个双重问题。 |
| 507 | Do you compare yourself to others online? | 你把自己和网上其他人比起来吗? |
| 508 | Yes, I do sometimes. | 是的,我有的时候。 |
| 509 | It's very natural. | 甚为自然. |
| 510 | We see what other people share and we forget that people only share the best moments. | 我们看到其他人分享的东西,我们忘记人们只分享最好的时光。 |
| 511 | Nobody posts a picture when they feel sad or lazy. | 没有人在他们感到悲伤或懒惰时张贴照片. |
| 512 | Nobody shows their failures online. | 没有人在网上显示他们的失败。 |
| 513 | So social media gives us a false picture of life. | 因此,社交媒体给我们一个虚假的生活画面. |
| 514 | Everyone looks successful and happy, and we compare our real life to their highlights. | 每个人都看起来很成功和快乐,我们把我们的现实生活与他们的亮点进行比较. |
| 515 | That's not fair to ourselves. | 这对我们不公平 |
| 516 | I think it is good to take breaks from social media. | 我认为从社交媒体上休息是件好事。 |
| 517 | Sometimes I delete the apps for one week. | 有时候我删掉应用程序一周 |
| 518 | I feel much better. | 我感觉好多了。 |
| 519 | I have more time and I stop comparing myself to others. | 我有更多的时间 不再把自己和别人比 |
| 520 | Let's talk about the morning. | 谈拂子曰. |
| 521 | How you start your day can decide how you use your time. | 如何开始你的一天 可以决定如何利用你的时间。 |
| 522 | Some people wake up and immediately look at their phone. | 有些人醒来后立刻看手机. |
| 523 | This can cause stress right away. | 这会马上引起压力 |
| 524 | You read bad news. | 你读坏消息。 |
| 525 | You see emails. | 你可以看到电子邮件。 |
| 526 | You start worrying before you even get up. | 你起床前就开始担心了 |
| 527 | This is not a good way to start the day. | 这不是一个良好的开始方式。 |
| 528 | Other people wake up and do something calm first. | 别人醒来,先做点冷静的事 |
| 529 | Drink water, stretch, walk outside, eat breakfast slowly. | 喝水,拉伸,走出去,慢慢吃早餐. |
| 530 | This helps the brain start well. | 这能帮助大脑顺利启动. |
| 531 | I am trying to not look at my phone for the first 30 minutes after waking up. | 我试图在醒来后的头30分钟里不看我的手机。 |
| 532 | It is difficult, but helpful. | 这是困难的,但有帮助。 |
| 533 | I think the morning is very important. | 我认为早上很重要 |
| 534 | I used to check my phone immediately. | 我经常立刻检查我的手机 |
| 535 | My first thought of the day was someone else's message or some news story. | 我对今天的第一个想法是别人的消息或者一些新闻报道. |
| 536 | It put me in a reactive mood. | 这让我情绪反常 |
| 537 | I was responding to others before I even thought about my own day. | 我还没想到自己的一天就对别人作出回应 |
| 538 | Now I try to have a morning routine without my phone. | 现在,我尝试有一个早上的常规 没有我的手机。 |
| 539 | I drink water. | 我饮水. |
| 540 | I do some light exercise. | 我做一些轻锻炼。 |
| 541 | I eat breakfast. | 我吃早饭。 |
| 542 | I look at my plan for the day. | 我看看今天的计划 |
| 543 | After that, I check my phone. | 之后,我检查我的手机。 |
| 544 | This small change helped me a lot. | 这个小改变对我很有帮助 |
| 545 | I feel more in control of my day. | 我感觉我更能控制我的一天 |
| 546 | I waste less time because I start with intention. | 我浪费的时间更少 因为我从意向出发 |
| 547 | What do successful people say about time? | 成功的人怎么说时间? |
| 548 | I have read some things about this. | 我读过一些关于这一点。 |
| 549 | Many successful people protect their time very carefully. | 许多成功的人非常小心地保护自己的时间. |
| 550 | They say no to things that are not important. | 他们拒绝那些不重要的事 |
| 551 | They do not go to every meeting. | 他们不参加每次会议。 |
| 552 | They do not answer every email immediately. | 他们不会立即回答每封邮件。 |
| 553 | They choose what to spend time on. | 他们选择用什么时间 |
| 554 | I think saying no is a very important skill. | 我认为拒绝是一种非常重要的技能。 |
| 555 | Many people feel bad saying no. | 很多人说不行都不好过 |
| 556 | They say yes to everything and then they have no time for their own goals. | 他们对一切都说是的,然后他们没有时间去达到自己的目标。 |
| 557 | Learning to say no politely is a big part of managing your time well. | 学着不礼貌地说 是好好管理你时间的一大部分 |
| 558 | I am still learning this. | 我还在学习这个 |
| 559 | Yes, saying no is very hard. | 是的,说不是很难的。 |
| 560 | I find it difficult, too. | 我也觉得很困难 |
| 561 | I want to be helpful to everyone. | 我想帮助大家 |
| 562 | So when someone asks me for something, I usually say yes. | 所以,当有人问我什么, 我通常答应。 |
| 563 | But then I have too many things to do and I do not do any of them well. | 但我有太多事情要做,我做不好 |
| 564 | I rush. | 我赶时间 |
| 565 | I make mistakes. | 我犯错 |
| 566 | I feel stressed. | 我觉得压力很大。 |
| 567 | I have heard that saying no is a form of respect, | 我听说说不是一种尊重, |
| 568 | respect for yourself and for the other person. | 尊重自己 尊重别人 |
| 569 | If you say yes, but cannot do it well, that is also bad. | 如果你同意,但不能做得好,那也不好。 |
| 570 | It is better to say no clearly than to say yes and disappoint someone. | 说不清楚比说是和让某人失望好。 |
| 571 | I am practicing this. | 我在练习这个 |
| 572 | Let's talk about clutter, physical clutter, like a messy room or desk. | 让我们来谈谈杂乱无章, 身体杂乱, 像一个混乱的房间或办公桌。 |
| 573 | Does a messy environment make you waste time? | 混乱的环境让你浪费时间吗? |
| 574 | I think yes. | 我觉得是的。 |
| 575 | When my room is messy, I cannot focus. | 当我的房间乱了,我不能集中精神。 |
| 576 | I look at the mess and I feel overwhelmed. | 我看着乱七八糟,感觉不堪重负 |
| 577 | I cannot start working. | 我不能开始工作。 |
| 578 | I think I should clean first, but then cleaning takes one hour. | 我想我应该先打扫,但再打扫一个小时。 |
| 579 | And after cleaning, I am tired and my work is still not done. | 清理完之后 我累了 工作还没完成 |
| 580 | Also, I waste time looking for things in a messy space. | 而且,我浪费时间 寻找的东西在一个混乱的空间。 |
| 581 | Where is my charger? | 我的充电器呢? |
| 582 | Where is my notebook? | 我的笔记本呢? |
| 583 | These small searches add up. | 这些小搜索加起来。 |
| 584 | A clean space helps me work faster and better. | 干净的空间能帮助我更快和更好的工作. |
| 585 | I completely agree. | 我完全同意你的观点。 |
| 586 | A clean space is very important for me, too. | 干净的空间对我也很重要 |
| 587 | When my desk is clean, I feel clear. | 当我的桌子干净的时候,我觉得很清晰。 |
| 588 | My brain is calm. | 我的大脑很平静 |
| 589 | I can focus. | 我可以专心 |
| 590 | But when there are papers and cups and other things everywhere, | 但是,当有纸,杯子和其他东西到处, |
| 591 | my brain feels the same way. | 我的大脑也一样 |
| 592 | Messy. | 乱七八糟的 |
| 593 | I read that our environment affects our mood and concentration. | 我读到,我们的环境 影响我们的心情和集中。 |
| 594 | This makes sense to me. | 这对我来说是有道理的。 |
| 595 | I now spend 10 minutes every evening cleaning my desk. | 我每天晚上要花10分钟清理桌子 |
| 596 | It takes very little time. | 时间不多了 |
| 597 | But the next morning, I start in a good place. | 但第二天早上,我开始 一个好地方。 |
| 598 | This small habit saves me time and energy every day. | 这种小习惯每天能节省我的时间和精力. |
| 599 | The environment around us matters. | 我们周围的环境很重要。 |
| 600 | Let's talk about how smartphones changed our relationship with time. | 让我们来谈谈智能手机如何改变我们与时间的关系. |
| 601 | Before smartphones, people had to wait in lines or on trains with nothing to do. | 在智能手机之前,人们不得不排队等候或者在火车上无事可做. |
| 602 | They looked out the window. | 他们看着窗外。 |
| 603 | They thought. | 他们认为。 |
| 604 | They talked to strangers. | 他们和陌生人谈过了 |
| 605 | They were bored. | 他们很无聊。 |
| 606 | Now everyone has a phone. | 现在每个人都有电话了 |
| 607 | The moment there's a free second, we look at our phones. | 一有免费的一秒钟,我们就看我们的电话。 |
| 608 | We never need to be bored or empty. | 我们从来不需要无聊或空洞。 |
| 609 | But I wonder if we are missing something. | 但我想知道我们是不是漏掉了什么 |
| 610 | Time to think. | 该思考了 |
| 611 | Time to be creative. | 是时候有创意了 |
| 612 | Time to notice the world around us. | 是时候注意周围的世界了 |
| 613 | Our phones filled all our empty time. | 我们的电话充斥着我们所有的空闲时间。 |
| 614 | Maybe some empty time was good for us. | 也许空闲时间对我们有好处 |
| 615 | That is a beautiful and interesting thought, Anna. | 安娜,这是一个美丽和有趣的想法。 |
| 616 | I agree. | и種 |
| 617 | We are never truly bored now. | 我们现在从来没有真正无聊。 |
| 618 | And I think this is actually a problem. | 我认为这是一个问题。 |
| 619 | Ideas often come when we are resting or doing nothing. | 当我们休息或无所事事时,想法往往会来。 |
| 620 | Scientists, writers and artists often talk about this. | 科学家,作家和艺术家经常谈论这个问题. |
| 621 | Their best ideas came in the shower, on a walk or before sleeping. | 他们的最好想法是在淋浴,散步或睡觉前. |
| 622 | These moments of doing nothing are actually important for the brain. | 这些无所事事的时刻对大脑来说其实很重要。 |
| 623 | But now we fill every quiet moment with a phone. | 但现在我们每静静的一刻都用电话充电 |
| 624 | So we have fewer moments of real thinking. | 所以我们真正思考的时间较少。 |
| 625 | I think we should protect some empty time every day. | 我觉得我们应该每天保护一些空闲的时间 |
| 626 | Just sit and think. | 就坐着想. |
| 627 | Do nothing digital. | 不做数字化。 |
| 628 | I want to share a concept called time affluence. | 我想分享一个叫做时间富裕的概念。 |
| 629 | This means feeling like you have enough time. | 这意味着感觉你有足够的时间。 |
| 630 | People who feel rich in time are happier. | 觉得时间丰富的人更快乐. |
| 631 | They are less stressed. | 它们的压力较小。 |
| 632 | They enjoy their activities more. | 他们更享受自己的活动。 |
| 633 | But many people feel time poor. | 但许多人觉得时间贫乏。 |
| 634 | They always feel busy and rushed. | 他们总是感到忙碌和匆忙。 |
| 635 | Interesting research shows that helping other people | 有趣的研究表明帮助别人 |
| 636 | can make you feel like you have more time. | 可以让你觉得你有更多的时间。 |
| 637 | It sounds strange, but when you give your time to others, | 听起来很奇怪 但当你给别人时间 |
| 638 | you feel more in control of your time. | 你更能控制你的时间 |
| 639 | I think this is because helping others makes us feel effective | 我认为这是因为帮助别人 使我们觉得有效 |
| 640 | and effectiveness makes us feel less rushed. | 和有效性使我们感到不那么匆忙。 |
| 641 | That is fascinating. | 这是令人着迷的。 |
| 642 | I have not heard that before. | 我从来没有听说过这一点。 |
| 643 | I usually think helping others takes time away from me. | 我通常认为帮助别人需要时间 |
| 644 | But you say it actually makes us feel richer in time. | 但你说这实际上让我们觉得 时间更丰富。 |
| 645 | I want to try that. | 我想试试 |
| 646 | Maybe volunteering or helping a friend with a problem. | 也许自愿或帮助一个有问题的朋友。 |
| 647 | I think it also connects to purpose. | 我认为它也与目的有关。 |
| 648 | When we feel our time has meaning, it feels well spent. | 当我们觉得我们的时间有意义的时候,它感觉已经用完了。 |
| 649 | If I help someone and it makes a difference, | 如果我帮助一个人,它会有所作为, |
| 650 | I do not feel like I wasted those hours. | 我不觉得我浪费了那些时间。 |
| 651 | Compare that to watching videos for hours. | 和看几个小时的视频相比 |
| 652 | I have nothing to show for that time. | 我当时没什么好展示的 |
| 653 | Purpose and meaning make time feel valuable. | 目的和意义使时间变得宝贵。 |
| 654 | Let me talk about a practical technique. | 让我谈谈实用技术。 |
| 655 | It is called the two minute rule. | 这是所谓的两分钟规则。 |
| 656 | The idea is simple. | 想法很简单。 |
| 657 | If a task takes less than two minutes, do it immediately. | 如果任务需要不到两分钟,请立即行动. |
| 658 | Do not put it on your to do list. | 不要把它放在你的名单上做。 |
| 659 | Just do it now. | 现在就去 |
| 660 | For example, reply to a short message. | 例如,对短信息的答复。 |
| 661 | Put a cup in the dishwasher. | 在洗碗机里放个杯子 |
| 662 | Write one sentence in your notebook. | 在你的笔记本上写一句 |
| 663 | These tiny tasks seem small, but if you delay them, they pile up. | 这些小任务看起来很小,但是如果你拖延,它们就会堆积起来. |
| 664 | Then your to do list is full of tiny tasks and it feels heavy. | 那么,你要做的清单 充满了微小的任务, 它感觉沉重。 |
| 665 | The two minute rule keeps small things from becoming big problems. | 两分钟规则使小事不会成为大问题. |
| 666 | I use this and it really helps. | 我用这个真的有用 |
| 667 | I love this rule. | 我爱这个规则。 |
| 668 | It is so simple, but effective. | 它很简单,但很有效。 |
| 669 | I have started doing this, too. | 我也开始这么做了。 |
| 670 | If I see something that needs a quick action, I do it right away. | 如果我看到需要迅速行动的东西,我马上行动. |
| 671 | Before, I used to think I will do that later, but later never came. | 之前,我曾经认为我会做 以后,但后来从来没有来。 |
| 672 | The small tasks grew into a big pile. | 小任务发展成一大堆. |
| 673 | Then I felt overwhelmed. | 然后我觉得不堪重负。 |
| 674 | Now, if I can do something in two minutes, I just do it. | 如果我能在两分钟内做点什么 我就去做 |
| 675 | My life is neater. | 我的生活更干净 |
| 676 | My to do list has fewer things and I feel more in control. | 单子上的东西更少,我更能控制 |
| 677 | I think simple strategies like this are the best. | 我认为这样的简单策略是最好的. |
| 678 | They don't require big changes, just small adjustments every day. | 它们不需要大的改变,只是每天小的调整. |
| 679 | Let's talk about what we truly value. | 让我们谈谈我们真正珍视的东西 |
| 680 | I think we waste time on things we don't really care about, | 我认为我们浪费时间 对于我们真正不在乎的事情, |
| 681 | but we say we are too busy for things we love. | 但我们说我们太忙了 我们爱的东西。 |
| 682 | This is a contradiction. | 这是一个矛盾。 |
| 683 | I say I have no time to read, but I spend two hours on social media. | 但我在社交媒体上花了两个小时。 |
| 684 | That's not about time. | 这不是时间。 |
| 685 | That's about priorities. | 这是关于优先。 |
| 686 | If I really want to read, I can replace 30 minutes of social media with reading. | 如果我真的想阅读,我可以用阅读取代30分钟的社交媒体. |
| 687 | The time is there. | 时间到了 |
| 688 | I just choose to use it differently. | 我只是选择用不同的。 |
| 689 | So maybe the question isn't not, do I have time? | 也许问题不是,我有时间吗? |
| 690 | But what do I choose to spend my time on? | 我该怎么花时间? |
| 691 | That is a very important point, Anna. | 这很重要,安娜 |
| 692 | I think this is the heart of the topic. | 我认为这是这个话题的核心。 |
| 693 | We all have the same 24 hours, but we choose how to use them. | 我们都有同样的24小时 但我们选择如何使用它们 |
| 694 | When I say I don't have time, I'm really saying that's not my priority. | 当我说我没有时间时, 我真的说这不是我的优先事项。 |
| 695 | That's honest, but maybe a little uncomfortable, because it makes me responsible. | 老实说 但也许有点不舒服 因为这让我有责任 |
| 696 | I can't blame my schedule. | 我不能怪我的日程安排 |
| 697 | I make the choices. | 我做选择。 |
| 698 | So if I want to exercise, I need to choose exercise over something else. | 所以,如果我想锻炼,我需要选择锻炼而不是其他的东西。 |
| 699 | This thinking is empowering, but also challenging. | 这种思维既能增强权能,又具有挑战性。 |
| 700 | It puts control back in our hands. | 它把控制权 回到我们手中。 |
| 701 | And that's a good thing. | 且道个甚么. |
| 702 | Let's talk about the weekend. | 我们谈谈周末的事 |
| 703 | For many people, the weekend is for rest. | 对许多人来说,周末是休息时间. |
| 704 | But sometimes the weekend passes, and we feel like we did nothing. | 但有时候周末过后,我们觉得我们什么都没做。 |
| 705 | Sunday evening comes, and we think, what happened to Saturday and Sunday? | 星期天晚上来,我们想,星期六和星期天怎么了? |
| 706 | We slept late, we watched TV, we ate slowly, we talked a little, | 我们睡觉很晚,我们看电视, 我们吃慢,我们说话一点点, |
| 707 | but we didn't do the things we planned. | 但我们没有做我们计划的事情。 |
| 708 | We wanted to clean the house, call a friend, go outside, or start a hobby. | 我们想打扫房子,给朋友打个电话,出去,或者开始一个爱好。 |
| 709 | And then Monday is here again. | 然后周一又来了 |
| 710 | This disappeared weekend feeling is very common. | 这种失踪的周末感觉很常见. |
| 711 | Do you know this feeling? | 你知道这种感觉吗? |
| 712 | Yes, I know this feeling very well. | 是的,我知道这种感觉非常好。 |
| 713 | I call it Sunday sadness. | 我称之为星期天的悲伤。 |
| 714 | You feel that the weekend ended before it really began. | 你感觉周末在真正开始之前就结束了 |
| 715 | I think the problem is we have no plan. | 我觉得问题是我们没有计划 |
| 716 | We think, I will rest and then do things. | 我们想,我会休息 然后做一些事情。 |
| 717 | But rest is comfortable, and the things never happen. | 但休息是舒适的, 事情永远不会发生。 |
| 718 | I now try to plan one or two small goals for the weekend. | 我现在试着为周末计划一两个小目标。 |
| 719 | Not too many, just one or two. | 不太多,只有一两个。 |
| 720 | Maybe cook a new recipe, or go for a long walk. | 也许做个新菜谱 或者走个长途 |
| 721 | Having one goal makes the weekend feel meaningful, and I still rest. | 只有一个目标使周末感觉有意义,我仍然休息。 |
| 722 | But the weekend doesn't disappear completely. | 但周末并没有完全消失. |
| 723 | It has some shape and purpose. | 它有一些形状和目的。 |
| 724 | I want to talk about guilt. | 我想谈谈内疚 |
| 725 | When we waste time, we often feel guilty. | 当我们浪费时间时,我们常常感到内疚。 |
| 726 | We know we should be doing something else. | 我们知道我们应该做别的事。 |
| 727 | And that guilty feeling is not nice. | 那种内疚的感觉是不好的。 |
| 728 | But here is something interesting. | 但这里有些有趣的东西。 |
| 729 | Feeling guilty does not help us stop wasting time. | 内疚不能帮助我们停止浪费时间。 |
| 730 | It actually makes things worse sometimes. | 这有时会让事情更糟 |
| 731 | When I feel guilty, I feel bad. | 当我感到内疚时,我感到难过。 |
| 732 | And when I feel bad, I want to feel better. | 当我感觉不好的时候,我想好起来。 |
| 733 | So I watch more videos or scroll more. | 所以我看了更多的视频或卷轴。 |
| 734 | The guilt creates more wasting. | 内疚导致更多的浪费。 |
| 735 | I think a better approach is to notice what happened without judgment. | 我认为更好的办法就是注意没有判断力的事情。 |
| 736 | Okay, I wasted two hours. | 好吧,我浪费了两个小时。 |
| 737 | That is okay. | 没关系 |
| 738 | What can I do now? | 我现在能做什么? |
| 739 | That is very wise, Anna. | 这是非常明智的,安娜。 |
| 740 | I think self-compassion is important here. | 我认为自我同情在这里很重要。 |
| 741 | If you are always angry at yourself for wasting time, you create stress. | 如果你总是为浪费时间而生自己的气 你就会产生压力 |
| 742 | Stress makes focus harder. | 压力使注意力更加集中。 |
| 743 | And then you waste more time. | 然后你会浪费更多的时间。 |
| 744 | It's a cycle. | 循环. |
| 745 | I try to be kind to myself when I waste time. | 浪费时间的时候,我尽量对自己好 |
| 746 | I say, everyone does this. | 我说,每个人都这样做。 |
| 747 | I can start fresh. | 我可以开始新鲜。 |
| 748 | This is much more helpful than, I'm so lazy, I wasted the whole day. | 这比,我太懒了,我浪费了一整天。 |
| 749 | Negative self-talk does not motivate us. | 消极的自言自语并不能激励我们。 |
| 750 | It just makes us feel bad. | 这只会让我们感到难过。 |
| 751 | Kindness to yourself is not weakness. | 体贴自己不是软弱。 |
| 752 | It is a strategy for doing better next time. | 这是下次做得更好的战略。 |
| 753 | Let's talk about the role of sleep in wasting time. | 让我们来谈谈睡眠在浪费时间中的角色. |
| 754 | When I do not sleep enough, I waste a lot of time the next day. | 当我睡不着时,第二天我浪费了很多时间。 |
| 755 | I cannot focus. | 我无法集中精神 |
| 756 | I move slowly. | 我移动缓慢。 |
| 757 | I make mistakes. | 我犯错 |
| 758 | I need to read things three times to understand. | 我要读三遍才能理解 |
| 759 | A task that takes 30 minutes when I'm rested takes one hour when I'm tired. | 我休息需要30分钟 疲倦需要一小时 |
| 760 | So poor sleep actually creates wasted time. | 因此,糟糕的睡眠实际上造成了浪费时间。 |
| 761 | And then I feel bad in the evening and I stay up late. | 晚上我感觉很糟 熬夜 |
| 762 | And then I am tired again the next day. | 第二天我又累起来了 |
| 763 | It's a bad cycle. | 循环不顺. |
| 764 | Good sleep is one of the best ways to protect your time. | 良好的睡眠是保护你时间的最佳方法之一. |
| 765 | It sounds simple, but it is true. | 这听起来很简单,但这是真的。 |
| 766 | That is so true. | 没错 |
| 767 | Sleep is foundational. | 睡眠是基础。 |
| 768 | Everything depends on it. | 一切都取决于它。 |
| 769 | When I sleep well, I am fast, clear, and energetic. | 当我睡得好的时候,我迅速,清晰,精力充沛。 |
| 770 | I finish things quickly. | 我快把事情办完 |
| 771 | I have time left over. | 我还有时间 |
| 772 | But after a bad night, I am slow and distracted. | 但过了一个糟糕的夜晚, 我缓慢和分心。 |
| 773 | I drink too much coffee. | 我喝太多咖啡了 我喝太多咖啡了 我喝太多咖啡了 |
| 774 | I sit at my desk, but nothing gets done. | 我坐在桌子上,但没做什么 |
| 775 | I look at my phone more. | 我更喜欢看手机 |
| 776 | I eat more sugar to feel energy. | 我吃更多的糖来感受能量。 |
| 777 | All of this is wasting time and also hurting my health. | 这一切都是浪费时间 也伤害了我的健康 |
| 778 | I now try to go to sleep at the same time every night. | 我现在试着每天晚上在同一时间睡觉。 |
| 779 | This consistency helps my body know when to rest. | 这种一致性有助于我的身体知道何时休息。 |
| 780 | A good sleep schedule is a real time saver. | 良好的睡眠日程是实时的节省. |
| 781 | Let me share a reflection. | 让我分享一个反省。 |
| 782 | We talked about many ways people waste time. | 我们谈论了很多方式 人们浪费时间。 |
| 783 | Social media, procrastination, screens, no plans, messy spaces, bad sleep, meetings. | 社交媒体 拖延 屏幕 没有计划 空间混乱 睡眠不良 开会 |
| 784 | But I think the biggest reason is disconnection from our own values. | 但我认为最大的原因是 与我们自己的价值观脱节。 |
| 785 | When we know what we truly want in life, it is easier to say no to distractions. | 当我们知道生活中真正想要的是什么,就更容易拒绝分散注意力。 |
| 786 | When I feel lost or empty, I waste more time. | 当我感到迷茫或空虚时,我会浪费更多的时间. |
| 787 | When I have a goal I care about, I waste less time. | 当我有一个我关心的目标, 我浪费的时间更少。 |
| 788 | So maybe the deepest solution is not a time management trick. | 所以也许最深的解决方案不是时间管理技巧。 |
| 789 | It's asking yourself, what do I really want? | 它在问你自己,我到底想要什么? |
| 790 | What matters to me? | 有什么关系? |
| 791 | And then living in that direction. | 然后往那个方向走 |
| 792 | That is beautifully said, Anna. | 说得好,安娜 |
| 793 | I agree deeply. | 我完全同意这一点。 |
| 794 | Time management systems and apps can help. | 时间管理系统和应用程序可以有所帮助。 |
| 795 | Timers and to-do lists can help. | 计时器和待办事宜列表可以有所帮助. |
| 796 | But without knowing your why, you will still get lost. | 但不知道为什么,你还是会迷路的 |
| 797 | You will still scroll and procrastinate. | 你还是会拖拖拉拉的 |
| 798 | But if you have a clear reason to use your time well, | 如果你有明确的理由好好利用你的时间 |
| 799 | everything changes. | 一切都变了 |
| 800 | You wake up with intention. | 你醒来时有心 |
| 801 | You make choices on purpose. | 你故意做出选择 |
| 802 | You protect your time like something precious, because it is. | 你像珍贵的东西一样保护你的时间,因为它是。 |
| 803 | Time is the one thing we cannot get back. | 时间是我们无法回头的一件事。 |
| 804 | Every minute spent is gone forever. | 每一分钟都永远消失。 |
| 805 | So we should use it in ways that reflect what we truly love and value. | 因此,我们应该以反映我们真正热爱和价值的方式使用它。 |
| 806 | We are getting close to the end of our podcast today. | 我们今天的播客即将结束。 |
| 807 | I want to say thank you to everyone who listened. | 我想向听话的所有人表示感谢。 |
| 808 | I hope this conversation was helpful and easy to understand. | 我希望这次谈话很有帮助,容易理解. |
| 809 | We talked in simple English, I hope. | 我希望我们用简单的英语交谈。 |
| 810 | We covered many topics about wasting time. | 我们谈到了许多关于浪费时间的问题。 |
| 811 | From social media to procrastination. | 从社交媒体到拖延. |
| 812 | From sleep to values. | 从睡眠到价值 |
| 813 | I learned things from this conversation, too. | 我从这次谈话中也学到了一些东西 |
| 814 | Talking with Mark always helps me think better. | 和马克说话总能让我思考得更好 |
| 815 | I hope you feel the same. | 我希望你有同样的感觉。 |
| 816 | Remember, you do not need to be perfect with your time. | 记住,你不需要 完美的时间。 |
| 817 | Small improvements are good enough. | 小小的改进就足够了。 |
| 818 | Even using your time a little better each day makes a big difference. | 即使每天利用你的时间好一点 也会有很大的不同 |
| 819 | Thank you, Anna. | 谢谢你,安娜。 |
| 820 | And thank you to all our listeners. | 感谢各位听众 |
| 821 | I really enjoyed today's conversation. | 我真的很喜欢今天的对话 |
| 822 | It made me think about my own habits. | 这让我想起我自己的习惯。 |
| 823 | I know I waste time, too. | 我知道我也浪费时间 |
| 824 | But I also know I can do better. | 但我也知道我能做得更好。 |
| 825 | And hearing Anna's thoughts helped me understand new ideas. | 听到安娜的想法 帮助我理解新的想法。 |
| 826 | I hope you, our listeners, also found something useful. | 我希望你,我们的听众, 也发现了一些有用的东西。 |
| 827 | Maybe one tip that you can use starting today. | 也许从今天开始,你可以用一个提示 |
| 828 | Remember, time is precious. | 记住,时间是宝贵的。 |
| 829 | It's the same for everyone. | 众生亦复如是. |
| 830 | Rich or poor, young or old, we all have 24 hours. | 富人或穷人,年轻或年老,我们都有24小时的时间。 |
| 831 | How we use them is up to us. | 我们如何使用它们取决于我们。 |
| 832 | Thank you for spending some of your time with us today. | 感谢你今天和我们在一起 |
| 833 | See you next time. | 下次见 |
该视频共有字幕 833 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【🎧每日 30 分钟英语播客】Don’t Waste Your Life Waiting for Perfect Moment! ｜时间管理 · 拖延与行动 p02 Don’t Waste Your Life Waiting for Perfect Moment! | Easy English Podcast Convers (P2)
【🎧每日 30 分钟英语播客】Don’t Waste Your Life Waiting for Perfect Moment! ｜时间管理 · 拖延与行动 p02 Don’t Waste Your Life Waiting for Perfect Moment! | Easy English Podcast Convers (P2)
发布于 2026-10-13 · 时长 38:23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. | 我的名字是安娜。 我的名字是安娜。 |
| 0:04 | Today, I am here with my friend, Mark. | 今天,我和我的朋友马克在一起 |
| 0:07 | We talk about easy topics in English. | 我们用英语谈论简单话题。 |
| 0:10 | This podcast is for people who are learning English. | 这个播客是为了学习英语的人。 |
| 0:14 | We speak slowly and use simple words. | 我们说话慢些,用简单的话。 |
| 0:18 | Today's topic is very interesting. | 今天的主题非常有趣。 |
| 0:20 | We talk about wasting time. | 我们谈论的是浪费时间。 |
| 0:23 | What does that mean? | 这是什么意思? |
展开字幕全文（823 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. | 我的名字是安娜。 我的名字是安娜。 |
| 4 | Today, I am here with my friend, Mark. | 今天,我和我的朋友马克在一起 |
| 5 | We talk about easy topics in English. | 我们用英语谈论简单话题。 |
| 6 | This podcast is for people who are learning English. | 这个播客是为了学习英语的人。 |
| 7 | We speak slowly and use simple words. | 我们说话慢些,用简单的话。 |
| 8 | Today's topic is very interesting. | 今天的主题非常有趣。 |
| 9 | We talk about wasting time. | 我们谈论的是浪费时间。 |
| 10 | What does that mean? | 这是什么意思? |
| 11 | When you do something, but it is not useful or important, | 当你做一些事情, 但这并不有用或重要, |
| 12 | you are wasting time. | 你在浪费时间。 |
| 13 | I think everyone does this sometimes. | 我认为每个人都这样做 有时。 |
| 14 | I do it, too. | 我也这样做。 |
| 15 | So, Mark, are you ready to start? | 马克,你准备好了吗? |
| 16 | Hi, Anna. | 嗨,安娜,你好吗? |
| 17 | Hi, everyone. | 大家好,你们好。 |
| 18 | Yes, I am very ready. | 是的,我准备好了 |
| 19 | Thank you for the nice introduction. | 谢谢你的介绍 |
| 20 | I am Mark. | 我是马克。 |
| 21 | I am happy to be here today. | 我很高兴今天在这里。 |
| 22 | This topic is fun because everyone can understand it. | 这个话题很有趣 因为每个人都能理解它。 |
| 23 | We all waste time sometimes. | 我们有时都会浪费时间。 |
| 24 | It is a normal part of life. | 这是正常生活的一部分。 |
| 25 | Some people waste a lot of time. | 有些人浪费了很多时间。 |
| 26 | Some people waste a little time. | 有些人会浪费时间 |
| 27 | But nobody is perfect. | 但没有人是完美的。 |
| 28 | I think we can learn a lot from talking about this. | 我想我们可以从谈论这个学到很多东西。 |
| 29 | So, Anna, let's begin. | 安娜,我们开始吧 |
| 30 | This will be a great conversation. | 这将是一个伟大的谈话。 |
| 31 | I'm excited. | 我很兴奋 |
| 32 | So, Mark, what does wasting time mean to you? | 马克 浪费时间对你意味着什么? |
| 33 | Can you explain it in simple words? | 你能简单解释一下吗? |
| 34 | For me, wasting time means doing something that has no result. | 对我来说,浪费时间意味着做一些没有结果的事. |
| 35 | For example, I sit and look at my phone for one hour. | 例如,我坐着看手机一个小时。 |
| 36 | After that, I do not feel good. | 之后,我感觉不好。 |
| 37 | I did not learn anything. | 我什么都没学到 |
| 38 | I did not do any work. | 我什么都没做 |
| 39 | I just looked at videos and pictures. | 我只是看了视频和图片。 |
| 40 | That is wasting time for me. | 那是在浪费时间 |
| 41 | Sometimes I feel a little sad after doing that, but I still do it. | 有时候我这样做后感到有点悲伤,但我仍然这样做。 |
| 42 | I think it is very easy to waste time. | 我认为这很容易浪费时间。 |
| 43 | What do you think? | 你觉得呢? |
| 44 | That is a great example, Anna. | 这是一个很好的例子,安娜。 |
| 45 | I agree with you. | 我同意你的观点。 |
| 46 | For me, wasting time means spending time on things that are not important right now. | 对我来说,浪费时间意味着把时间花在 现在不重要的事情上。 |
| 47 | For example, I sometimes watch TV for three or four hours. | 例如,我有时会看三四个小时的电视. |
| 48 | I am not tired. | 我没有累 |
| 49 | I do not need rest. | 我不需要休息。 。 |
| 50 | I just sit and watch. | 我只是坐着看着 |
| 51 | After that, I remember my homework or my work and I feel worried. | 之后,我记得我的功课或工作,感到担心. |
| 52 | I think, oh, no, I need to do that. | 我想,不,我需要这样做。 |
| 53 | It's a bad feeling. | 发菩提心. |
| 54 | But in the moment, watching TV feels easy and nice. | 但眼下,看电视感觉既轻松又美好. |
| 55 | So it is hard to stop. | 所以很难阻止 |
| 56 | I think that is why people waste time. | 我想这就是人们为什么浪费时间的原因。 |
| 57 | Mark, do you think wasting time is always bad? | 马克,你觉得浪费时间是坏事吗? |
| 58 | I sometimes think a little rest is not bad. | 有时候我觉得休息一下不坏 |
| 59 | For example, when I am very tired, I sit and do nothing for 30 minutes. | 例如,当我非常累了的时候,我坐着30分钟什么都不做。 |
| 60 | Is that wasting time? | 这是在浪费时间吗? |
| 61 | I'm not sure. | 我不太确定 说不定 |
| 62 | Maybe sometimes we need to rest. | 也许有时我们需要休息。 |
| 63 | We need to stop doing work. | 我们需要停止工作。 |
| 64 | Our brain needs a break. | 我们的大脑需要休息。 |
| 65 | So maybe sometimes doing nothing is OK. | 所以也许有时候什么都不做是好的。 |
| 66 | But if I rest for four hours and I am not tired, that is different. | 但如果我休息四个小时,我不累,那就不一样了。 |
| 67 | That is a problem. | 这是一个问题。 |
| 68 | What do you think? | 你觉得呢? |
| 69 | Is all wasting time bad? | 浪费时间不好吗? |
| 70 | That is a really good question, Anna. | 这是一个非常好的问题,安娜。 |
| 71 | I think it depends. | 我认为这取决于。 |
| 72 | If you are tired and you rest, that is not wasting time. | 如果你累了休息,那不是浪费时间。 |
| 73 | That is important for your body and your mind. | 这对你的身体和思想很重要。 |
| 74 | But if you are not tired and you still do nothing, that is different. | 但是,如果你不累,你仍然什么都不做,这是不同的。 |
| 75 | You feel bored. | 你感到无聊。 |
| 76 | You feel empty. | 你感觉空虚。 |
| 77 | That is wasting time. | 这是浪费时间。 |
| 78 | I also think it depends on the person. | 我也觉得这取决于这个人 |
| 79 | Some people need more rest. | 有些人需要更多的休息。 |
| 80 | Some people need less. | 有些人需要的更少。 |
| 81 | So I don't think all wasting time is bad, but too much is a problem. | 所以,我不认为所有的浪费时间是坏的, 但太多是一个问题。 |
| 82 | We need a balance. | 我们需要平衡 |
| 83 | What are the most common ways people waste time? | 什么是人们最常用的浪费时间的方式? |
| 84 | I have a few ideas. | 我有几个主意 |
| 85 | First, social media. | 一,社交媒体. |
| 86 | I spend so much time on social media every day. | 我每天花这么多时间在社交媒体上 |
| 87 | I look at pictures. | 我看着照片。 |
| 88 | I read short messages. | 我读了短信息。 |
| 89 | I watch short videos. | 我看过短片 |
| 90 | Hours can pass very fast. | 小时可以很快通过。 |
| 91 | Second, I sometimes talk too much with friends about nothing important. | 第二,我有时会和朋友谈论什么不重要的事情。 |
| 92 | We talk and talk and nothing happens. | 我们谈和谈 什么都没有发生。 |
| 93 | Third, I sometimes change my plans many times. | 第三,我有时会多次改变我的计划. |
| 94 | I think I will do this later and later never comes. | 我想我以后会做,以后也不会来。 |
| 95 | Do you have more examples? | 你有其他例子吗? |
| 96 | Yes, I have more examples. | 是的,我有更多的例子。 |
| 97 | First, I sometimes spend a lot of time looking for something. | 首先,我有时会花很多时间寻找一些东西. |
| 98 | I look for my keys, my phone, my book. | 我在找钥匙、手机、书 |
| 99 | I waste 20 minutes every day just looking for things. | 我每天浪费20分钟来寻找东西 |
| 100 | That is very frustrating. | 这非常令人沮丧。 |
| 101 | Second, I sometimes start a task, but stop many times. | 第二,有时我开始一个任务,但停止多次。 |
| 102 | I go to the kitchen. | 我去厨房 |
| 103 | I check my phone. | 我检查了我的手机。 |
| 104 | I look outside. | 我看着外面。 |
| 105 | This is called procrastination. | 这叫做拖延. |
| 106 | It means you delay doing something. | 这意味着你推迟做一些事情。 |
| 107 | Third, I watch videos online. | 第三,我在网上看视频。 |
| 108 | I want to watch one video, but then another video starts and another. | 我想看一个视频, 但另一个视频开始,另一个。 |
| 109 | Suddenly, two hours are gone. | 突然,两个小时都走了。 |
| 110 | It's a big problem. | 这是一个很大的问题。 |
| 111 | I think social media is a very big reason why people waste time. | 我认为社交媒体是人们浪费时间的一大原因。 |
| 112 | Do you use social media a lot? | 你经常使用社交媒体吗? |
| 113 | I use it every day. | 我每天都用这个 |
| 114 | In the morning, I check my phone before I get up. | 早上,我检查我的手机 在我起床之前。 |
| 115 | I look at messages. | 我看着消息。 |
| 116 | I look at pictures. | 我看着照片。 |
| 117 | Sometimes 30 minutes pass before I even stand up from my bed. | 有时30分钟后我才能站起来 |
| 118 | That is not good. | 情况不妙。 |
| 119 | I start my day already behind. | 我开始我的一天已经落后。 |
| 120 | I think this is very common now. | 我觉得这很常见 |
| 121 | Many people do this. | 很多人都这样做。 |
| 122 | Phones are everywhere. | 电话到处都是 |
| 123 | It is very easy to pick up your phone and start scrolling. | 接起你的电话然后开始滚动很容易 |
| 124 | Scrolling means looking through many things quickly. | 滚滚意味着快速浏览许多东西. |
| 125 | Yes, and I do the same thing. | 是的,我做同样的事情。 |
| 126 | In the morning, my phone is next to my bed. | 早上,我的电话在我床边 |
| 127 | I hear a sound and I immediately pick it up. | 我听到一个声音,我立刻把它捡起来。 |
| 128 | I check messages, news and social media before I know it. | 我先查一下消息、新闻和社交媒体, |
| 129 | It is late. | 已经很晚了 |
| 130 | I did not eat breakfast. | 我没有吃早餐。 |
| 131 | I did not exercise. | 我没有锻炼。 |
| 132 | I did not prepare for work. | 我还没准备好上班呢 |
| 133 | The phone took all my morning time. | 电话花了我所有上午的时间。 |
| 134 | I think phones are wonderful things. | 我认为电话是美妙的事情。 |
| 135 | They help us with many things, but they can also steal our time. | 他们帮助我们很多事情,但他们也可以偷走我们的时间。 |
| 136 | I use the word steal because we do not notice it happening. | 我用偷这个词是因为我们没有注意到它发生。 |
| 137 | The time disappears quietly. | 时间悄悄消失。 |
| 138 | Let's talk about procrastination. | 谈延寿论. |
| 139 | That word is a little difficult, but the meaning is simple. | 这个词有点困难,但意思很简单。 |
| 140 | Procrastination means you delay doing something. | 拖延意味着你拖延做一些事情。 |
| 141 | You need to do a task, but you say, I will do it later. | 你需要做一个任务, 但你说,我会做它以后。 |
| 142 | And later becomes tomorrow and tomorrow becomes next week. | 之后是明天 明天是下周 |
| 143 | Do you procrastinate, Mark? | 你会拖延时间吗,马克? |
| 144 | I procrastinate a lot. | 我经常拖延时间 |
| 145 | I have a list of things to do, but I look at my list and I feel tired just reading it. | 我有很多事情要做 但我看看我的单子 我读它会很累 |
| 146 | So I close it and do something easy instead. | 所以,我关上它 做一些轻松的事情代替。 |
| 147 | I think many people know this feeling. | 我认为很多人都知道这种感觉。 |
| 148 | Yes, I know that feeling very well, Anna. | 是的,我知道那种感觉非常好,安娜。 |
| 149 | I procrastinate most with difficult tasks. | 我推着最困难的任务。 |
| 150 | If something is easy, I do it fast. | 如果事情简单,我做得很快。 |
| 151 | But if something is hard, I delay it. | 但是如果有什么难的, 我推迟它。 |
| 152 | I think I need to prepare first, but preparing takes forever. | 我想我需要先准备 但准备需要很长时间 |
| 153 | I clean my desk. | 我打扫我的桌子。 |
| 154 | I make coffee. | 我煮咖啡,我煮点咖啡 |
| 155 | I organize my papers. | 我整理我的论文。 |
| 156 | After all that, I am tired and it is time to sleep. | 毕竟,我累了,是时候睡觉了。 |
| 157 | The hard task is still not done. | 艰巨的任务仍未完成。 |
| 158 | Procrastination is tricky because you feel busy. | 拖延是很棘手的 因为你觉得很忙 |
| 159 | You do small things, but the important thing never gets done. | 你做一些小事,但最重要的事情是永远无法完成的。 |
| 160 | Why do people procrastinate? | 为什么人们会拖延? |
| 161 | I think one reason is fear. | 我认为一个原因是恐惧。 |
| 162 | We are afraid to start something because it might be hard or we are afraid to fail. | 我们害怕开始一些事情,因为它可能很困难,或者我们害怕失败。 |
| 163 | If I do not start, I cannot fail. | 如果我不开始,我不能失败。 |
| 164 | That sounds silly, but I think it is true. | 这听起来很傻 但我认为是真的 |
| 165 | Another reason is we do not know where to begin. | 另一个原因是我们不知道从哪里开始。 |
| 166 | A big task is scary. | 一个大任务是可怕的。 |
| 167 | We look at it and it feels impossible. | 我们看着它,感觉是不可能的。 |
| 168 | So we do nothing. | 所以我们什么都不做。 |
| 169 | Also, some people do not have energy. | 而且,有些人没有精力。 |
| 170 | They are tired and cannot think clearly. | 他们累了,无法清楚思考。 |
| 171 | So they delay things until they feel better. | 因此,他们推迟事情 直到他们感觉更好。 |
| 172 | But that feeling does not always come. | 但这种感觉并不总是会出现的。 |
| 173 | I agree. | и種 |
| 174 | Fear is a big reason. | 恐惧是一个大原因。 |
| 175 | Another reason is that our brains like easy things. | 另一个原因是我们的大脑喜欢简单的东西。 |
| 176 | Doing a difficult task requires a lot of thinking. | 完成一项艰巨的任务需要很多思考. |
| 177 | Watching a video is easy. | 观看视频很容易. |
| 178 | Our brain says, choose the easy thing, and we do. | 我们的大脑说,选择简单的事情,我们做。 |
| 179 | Also, I think some people do not see the result of their work right away. | 而且,我认为有些人并不立刻看到他们的工作结果. |
| 180 | If you work hard today, you might see the result next week or next month. | 如果你今天努力工作,你可能会看到下周或下个月的结果。 |
| 181 | That feels far away. | 感觉很遥远 |
| 182 | But a fun video gives you a good feeling right now. | 但是一个有趣的视频 让你有一个良好的感觉 现在。 |
| 183 | So we choose the video. | 所以我们选择视频。 |
| 184 | It's about immediate and delayed satisfaction. | 这是关于立即和延迟的满足。 |
| 185 | Let's talk about a funny kind of wasting time. | 我们来谈谈一个有趣的浪费时间 |
| 186 | It is called busy, but not productive. | 这被称为繁忙,但并不有效。 |
| 187 | This means you look very busy. | 这意味着你看起来很忙。 |
| 188 | You move fast, you write things, you make calls. | 你动作快 写东西 打电话 |
| 189 | But at the end of the day, nothing important is done. | 但到最后,没有做任何重要的事. |
| 190 | I do this sometimes, too. | 有时候我也会这么做 |
| 191 | I am busy all day. | 我一整天都忙着呢 |
| 192 | But then I ask myself, what did I do today? | 但我问自己,我今天做了什么? |
| 193 | And the answer is not clear. | 而答无明. |
| 194 | I did many small things. | 我做过很多小事 |
| 195 | I answered emails. | 我回答邮件。 |
| 196 | I organized files. | 我整理了档案 |
| 197 | But the big important task, I did not touch it. | 但是这个重要的任务 我没有碰过 |
| 198 | Does this happen to you? | 这发生在你身上吗? |
| 199 | Oh, yes, this happens to me often. | 哦,是的,这经常发生在我身上。 |
| 200 | I call it feeling busy. | 我称之为忙碌的感觉。 |
| 201 | I have a full day. | 我还有一整天 |
| 202 | I am always doing something. | 我总是做一些事情。 |
| 203 | But in the evening, I look at my important tasks. | 但是在晚上,我看着我的重要任务. |
| 204 | They are all still there waiting. | 他们都在那里等着。 |
| 205 | I spent all my time on small things | 我花了所有的时间在小事上 |
| 206 | like I spent 30 minutes choosing what music to listen to while working. | 就像我花了30分钟在工作时 选择听什么音乐 |
| 207 | I never even started working. | 我从来没有开始工作。 |
| 208 | Or I spent one hour organizing my email folders. | 或者我花了一小时整理邮件文件夹 |
| 209 | But I did not reply to the important emails. | 但我没有回复这些重要的电子邮件。 |
| 210 | It's a trap. | 这是一个陷阱。 |
| 211 | You feel productive. | 你感觉很有生产力。 |
| 212 | But you are actually avoiding real work. | 但你其实是在逃避真正的工作 |
| 213 | I want to talk about watching TV and movies. | 我想谈谈看电视和电影 |
| 214 | This is another big way people waste time. | 这是另一个大的方法 人们浪费时间。 |
| 215 | I love movies. | 我喜欢电影 |
| 216 | I really do. | 我真的喜欢 |
| 217 | Sometimes I watch one movie and then another movie starts. | 有时我看一部电影,然后看另一部电影。 |
| 218 | And I think just a few more minutes. | 我想再等几分钟 |
| 219 | But a few minutes becomes two more hours. | 但几分钟就变成两个小时了 |
| 220 | Suddenly it is midnight. | 突然间是午夜 |
| 221 | I have work tomorrow. | 我明天还有工作 |
| 222 | I feel tired. | 我感觉很累。 |
| 223 | But I watched so much. | 但我看了这么多。 |
| 224 | I think this is a very common experience. | 我认为这是一个非常普遍的经验。 |
| 225 | Streaming apps are very good at keeping us watching. | 流动的应用非常能让我们保持监视 |
| 226 | They always show us the next episode automatically. | 他们总是自动给我们看下一集 |
| 227 | It is very clever, but also dangerous for our time. | 它非常聪明,但对我们这个时代也是危险的。 |
| 228 | Yes, streaming is a big problem for my free time, too. | 是的 流水也是我空闲时间的一个大问题 |
| 229 | I sit down on a Sunday afternoon to watch one episode of a show. | 我星期天下午坐着看一集节目 |
| 230 | The episode is 50 minutes. | 剧集50分钟. |
| 231 | Then the next one starts automatically. | 然后下一个自动开始。 |
| 232 | And I do not press stop. | 我不会按住停止。 |
| 233 | Three episodes later, it is evening. | 三集之后,是晚上。 |
| 234 | I had plans. | 我有计划。 |
| 235 | I wanted to cook, clean and call my friend. | 我想做饭,打个电话给我的朋友 |
| 236 | I did none of those things. | 我什么也没做 |
| 237 | The TV took my whole afternoon. | 我整个下午都看电视了 |
| 238 | And the funny thing is, I don't even remember the first episode clearly. | 有趣的是 我连第一集都记不清了 |
| 239 | I was half watching, half thinking about other things. | 我半边看,半边想着别的事情。 |
| 240 | So I did not even enjoy it fully. | 所以我甚至没有享受它。 |
| 241 | What about sleeping too much? | 那睡得太多怎么办? |
| 242 | Is that wasting time? | 这是在浪费时间吗? |
| 243 | I think sometimes people sleep too much when they feel bored or sad. | 我觉得有时人们觉得无聊或悲伤时会睡得太多. |
| 244 | Sleeping is healthy and important. | 睡觉是健康而重要的。 |
| 245 | Adults need around seven or eight hours of sleep. | 成人需要大约七八个小时的睡眠. |
| 246 | But if you sleep 10 or 12 hours because you do not want to do anything, | 但是如果你睡了10或12个小时 因为你不想做什么 |
| 247 | that might be wasting time. | 可能会浪费时间 |
| 248 | I sometimes sleep too much on weekends. | 有时候周末我睡得太多了 |
| 249 | I wake up at noon. | 我中午醒来 |
| 250 | Half the day is gone. | 半日不见. |
| 251 | I feel heavy and slow. | 我感到沉重和缓慢。 |
| 252 | But then I feel bad because the day is short now. | 但我觉得很糟 因为今天很短 |
| 253 | Have you experienced sleeping too much? | 你有睡过太多吗? |
| 254 | Yes, I sleep too much sometimes. | 是的,我有时睡得太多 |
| 255 | Usually on weekends or holidays. | 通常在周末或节假日. |
| 256 | I go to bed late. | 我睡觉很晚。 |
| 257 | Then I sleep until very late in the morning. | 然后,我睡到很晚的早上。 |
| 258 | I wake up and it is already afternoon. | 我醒来后就已经下午了 |
| 259 | I feel confused. | 我觉得很困惑。 |
| 260 | My body feels strange. | 我的身体感觉很奇怪。 |
| 261 | This is sometimes called oversleeping. | 这有时被称为过度睡眠. |
| 262 | It does not feel good. | 感觉不太好 |
| 263 | I am slower for the rest of the day. | 我剩下的时间都慢了 |
| 264 | Also, I think I sleep too much when I do not have a plan. | 而且,我想我睡得太多 当我没有计划。 |
| 265 | If I know what I will do in the morning, I wake up more easily. | 如果我知道我早上会做什么, 我醒来更容易。 |
| 266 | But with no plan, I just stay in bed. | 但是,如果没有计划,我只是留在床上。 |
| 267 | A plan helps. | 计划有帮助。 |
| 268 | Let's talk about shopping, especially online shopping. | 谈谈购物,特别是网上购物. |
| 269 | Do you waste time shopping? | 你浪费时间购物吗? |
| 270 | I do. | 当然 |
| 271 | I open a shopping website. | 我开了一个购物网站。 |
| 272 | I want to buy one thing, but I look at so many other things. | 我想买一样东西, 但我看这么多其他的东西。 |
| 273 | I add things to my cart. | 我把东西加进我的车。 |
| 274 | I look at prices. | 我看着价格。 |
| 275 | I read reviews. | 我读评论。 |
| 276 | Two hours later, I bought nothing or I bought something I do not need. | 两小时后,我什么都没有买, 或者我买了我不需要的东西。 |
| 277 | Online shopping is very easy and very distracting. | 网上购物非常容易,而且非常分散注意力. |
| 278 | I sometimes go to buy shoes and then I look at bags, clothes and kitchen tools. | 我有时去买鞋,然后看袋子,衣服和厨房工具. |
| 279 | None of these things were on my list. | 这些东西都不在我名单上 |
| 280 | Have you done this? | 你这样做了吗? |
| 281 | Yes. | 对 |
| 282 | Online shopping is a big time trap. | 网上购物是个大陷阱. |
| 283 | I open a website to buy a book. | 我开网站买书 |
| 284 | I look at the book. | 我看着这本书。 |
| 285 | Then I see other people also bought this. | 然后我看到其他人也买了这个。 |
| 286 | I look at those things. | 我看着那些东西。 |
| 287 | Then I see a sale. | 然后我看到一个销售。 |
| 288 | I check the sale items. | 我检查销售项目。 |
| 289 | Then I get distracted by a different category. | 然后我会分心 不同的类别。 |
| 290 | Before I know it, I spent two hours browsing and bought nothing. | 在我知道之前,我花了两个小时浏览和买不到东西。 |
| 291 | Sometimes I add many things to my cart and then delete everything because I feel guilty. | 有时我把很多东西加进我的车,然后因为感到内疚而删除所有东西. |
| 292 | All that time was wasted. | 所有的时间都被浪费了。 |
| 293 | I think online stores are designed to keep us there as long as possible. | 我认为网上商店的设计 使我们在那里尽可能长的时间。 |
| 294 | I think one reason we waste time is that we do not have a clear plan for our day. | 我认为,我们浪费时间的一个原因是,我们目前没有明确的计划。 |
| 295 | When I have a plan, I do more things. | 当我有计划的时候,我会做更多的事情 |
| 296 | I know what to do first, second, third. | 我知道该怎么做 首先,第二,第三。 |
| 297 | But when I have no plan, I feel lost. | 但是,当我没有计划,我觉得迷失。 |
| 298 | I go from one thing to another. | 我从一件事到另一件事。 |
| 299 | I start something, stop, start something else. | 我开始的东西,停止,开始别的东西。 |
| 300 | At the end of the day, nothing is finished. | 终於无尽. |
| 301 | A plan does not need to be perfect or complicated. | 计划不需要完美或复杂。 |
| 302 | Even a simple list of three or four tasks is helpful. | 甚至简单列出三、四项任务也是有益的。 |
| 303 | Do you make plans for your day? | 你今天有计划吗? |
| 304 | I try to make plans. | 我试着计划一下 |
| 305 | Sometimes I am good at this. | 有时候我擅长这个 |
| 306 | I write my tasks the night before. | 我前晚写任务 |
| 307 | In the morning, I look at my list and I start. | 早上,我看我的列表,然后开始。 |
| 308 | On those days, I feel very good. | 在那些日子,我感觉非常好。 |
| 309 | I finish my work and I have free time in the evening. | 我做完我的工作,晚上有空 |
| 310 | But sometimes I do not make a plan. | 但有时候我并没有计划 |
| 311 | Those days are usually messy. | 那些日子通常很乱 |
| 312 | I wake up and I do not know what to do first. | 我醒来时不知道先做什么 |
| 313 | I check my phone. | 我检查了我的手机。 |
| 314 | I make coffee slowly. | 我慢慢地煮咖啡。 |
| 315 | I think about what to do. | и稱稱或暗 |
| 316 | Time passes. | 时间流逝。 |
| 317 | I get stressed. | 我有点紧张 |
| 318 | Planning is simple, but it makes a big difference. | 规划很简单,但大有不同。 |
| 319 | Let's talk about meetings. | 我们谈谈会议 |
| 320 | Do you think meetings waste time? | 你觉得开会会浪费时间吗? |
| 321 | I think some meetings are very important, but some meetings are long and unnecessary. | 我认为,一些会议非常重要,但有些会议很长而且没有必要。 |
| 322 | I have been in meetings where we talk for one hour, but nothing is decided. | 我参加过我们交谈一个小时的会议,但没有任何决定。 |
| 323 | We discuss the same point again and again. | 我们反复讨论同样问题。 |
| 324 | People repeat what others already said. | 人们重复别人已经说过的话。 |
| 325 | At the end, we agree to have another meeting. | 最后,我们同意再举行一次会议。 |
| 326 | I think this is a big problem in many offices and schools. | 我认为这在许多办公室和学校是个大问题. |
| 327 | A good meeting is short and has a clear goal. | 一个好的会议是短暂的,有明确的目标。 |
| 328 | A bad meeting has no direction. | 糟糕的会议没有方向 |
| 329 | What is your experience with meetings? | 你的会议经验如何? |
| 330 | I agree completely. | 我完全同意这一点。 |
| 331 | I think many meetings are too long. | 我认为许多会议时间太长。 |
| 332 | Sometimes a simple email can replace a one-hour meeting, but people prefer to meet and talk. | 有时简单的电子邮件可以代替一小时的会议,但人们更喜欢见面和交谈. |
| 333 | I understand that face-to-face communication is important, but not every problem needs a meeting. | 我知道面对面的沟通很重要,但并不是每个问题都需要开会。 |
| 334 | I have attended meetings where I did not need to be there. | 我参加了不需要出席的会议。 |
| 335 | My part was five minutes, but I stayed for the whole hour. | 我的角色是5分钟 但我待了整整一小时 |
| 336 | That is 60 minutes of my life that I did not use well. | 那是我一生的60分钟,我没有好好使用。 |
| 337 | The best meetings are short, clear, and end with a decision or action. | 最好的会议是简短的、明确的,最后是决定或行动。 |
| 338 | I think everyone should learn how to have shorter meetings. | 我认为每个人都应该学会如何缩短会议。 |
| 339 | Now let's talk about something positive. | 现在,让我们谈谈一些积极的事情。 |
| 340 | How can we stop wasting time? | 我们怎能停止浪费时间? |
| 341 | One thing I try to do is put my phone in another room when I am working. | 我试图做的一件事是把手机放在另一个房间里 当我工作。 |
| 342 | If my phone is next to me, I always want to check it. | 如果我的手机在我旁边 我总是想检查一下 |
| 343 | But if it is in the bedroom and I am in the kitchen working, I do not go to get it every five minutes. | 但是,如果它在卧室,我在厨房工作, 我不会去得到它每5分钟。 |
| 344 | Out of sight, out of mind. | 视之而外,思之而外. |
| 345 | This phrase means if you cannot see something, you think about it less. | 这个短语的意思是,如果你看不到什么,你就少考虑一下. |
| 346 | It really helps me focus. | 这真的有助于我集中注意力。 |
| 347 | Another thing I do is set a timer. | 我做的另一件事是设置计时器。 |
| 348 | I work for 25 minutes without stopping, then I rest for five minutes. | 我工作25分钟而不停车 然后休息5分钟 |
| 349 | Those are great tips, Anna. | 这些是很好的提示,安娜。 |
| 350 | I do some of these too. | 我也做这些 |
| 351 | Another thing that helps me is starting with the most difficult task first. | 还有一件事帮助我 首先是最困难的任务 |
| 352 | In the morning, my energy is high. | 早上,我精力充沛。 |
| 353 | My brain works well. | 我的大脑很正常 |
| 354 | So I do the hard thing first. | 所以我先做难的事 |
| 355 | After that, everything else feels easy. | 之后,其他一切感觉都很容易。 |
| 356 | If I do easy things first, I get tired. | 如果我先做简单的事,我就会累了 |
| 357 | Then the hard task feels even harder. | 那么艰巨的任务就更加困难了。 |
| 358 | I also try to keep my workspace clean. | 我也试着保持工作空间的清洁 |
| 359 | A messy desk distracts me. | 一张烂桌子让我分心 |
| 360 | I see things and I start thinking about them instead of working. | 我看到事物,开始思考事物而不是工作。 |
| 361 | So I clean my desk before I start. | 所以我在开始前打扫桌子 |
| 362 | Small habits can help a lot. | 小习惯可以帮助很多。 |
| 363 | I want to talk about the concept of time blindness. | 我想谈谈时间盲的概念。 |
| 364 | This means some people do not feel time passing. | 这意味着有些人不觉得时间流逝。 |
| 365 | They do not notice that an hour has passed. | 他们没有注意到一小时过去了。 |
| 366 | It feels like 10 minutes. | 感觉像10分钟。 |
| 367 | I think I have this sometimes. | 我想我有的时候。 |
| 368 | I start reading and suddenly two hours are gone. | 我开始看书 突然两个小时不见了 |
| 369 | I did not notice. | 我没注意到 |
| 370 | I think people who have ADHD often experience this. | 我想那些有ADHD的人 经常会经历这样的经历 |
| 371 | ADHD is when it is hard to focus and control attention. | ADHD是难以集中和控制注意力的时候. |
| 372 | But even without ADHD, many people do not notice time passing. | 但即使没有ADHD,很多人也不会注意到时间的流逝. |
| 373 | This is why timers and alarms are very helpful. | 这就是为什么计时器和警报器非常有用。 |
| 374 | They tell you when time is up. | 他们告诉你时间到了。 |
| 375 | That is very interesting, Anna. | 这很有趣,安娜。 |
| 376 | I think I have time blindness too sometimes, | 我想我有时也会失明 |
| 377 | especially when I'm doing something I enjoy. | 尤其是当我做我喜欢的事时 |
| 378 | Time flies. | 时光飞逝. |
| 379 | But when I do something boring, every minute feels long. | 但当我做一些无聊的事, 每分钟都觉得很长。 |
| 380 | This is normal. | 这是正常的。 |
| 381 | Our brain experiences time differently based on what we're doing. | 我们的大脑经历的时间不同 根据我们在做什么。 |
| 382 | I think the problem comes when we are doing something fun but unproductive, | 我认为问题来了 当我们做一些有趣的,但无用, |
| 383 | like playing games or watching videos. | 喜欢玩游戏或观看视频。 |
| 384 | Time flies and we do not notice. | 时光飞逝,我们不注意到。 |
| 385 | Then we feel shocked. | 我们感到很震惊。 |
| 386 | It is already evening, but I just sat down. | 已经是晚上了 但我只是坐下来 |
| 387 | Having alarms or timers is a simple and helpful solution. | 安装警报器或定时器是一个简单和有益的解决办法。 |
| 388 | Let me talk about something called decision fatigue. | 让我谈谈所谓的决定疲劳症。 |
| 389 | Every day we make many, many decisions. | 我们每天都做出许多决定。 |
| 390 | What to eat, what to wear, what to do first. | 食何物,服何物,先服何术. |
| 391 | All these decisions take mental energy. | 所有这些决定都需要精神能量。 |
| 392 | After many decisions, our brain gets tired. | 经过许多决策,我们的大脑变得疲惫. |
| 393 | Then we make bad decisions. | 然后我们做不好的决定。 |
| 394 | Or we make no decision and we just do nothing. | 或者我们没有做决定,我们什么都不做。 |
| 395 | I think this is one reason why people waste time in the afternoon or evening. | 我认为这就是人们在下午或晚上浪费时间的原因之一。 |
| 396 | They used all their energy on decisions during the day, | 白天他们把精力用在决定上 |
| 397 | so later they cannot think well. | 所以后来他们无法好好思考。 |
| 398 | To fix this, some people make small decisions automatic, | 为了解决这个问题,有些人会自动做出一些小决定, |
| 399 | like eating the same breakfast every day. | 就像每天吃同样的早餐一样 |
| 400 | That is a really interesting idea, Anna. | 这是一个非常有趣的想法,安娜。 |
| 401 | I think decision fatigue is real. | 我认为决定疲劳是真实的。 |
| 402 | I notice it on busy days. | 我在忙碌的日子注意到了这一点。 |
| 403 | In the morning, I'm sharp and focused, but after lunch, I feel slow. | 早上,我很敏锐和专注,但午餐后感觉很慢. |
| 404 | Small things feel hard. | 小事难解. |
| 405 | I cannot decide what to do next, so I just sit and look at my phone. | 我无法决定下一步要做什么 所以我就坐着看我的电话 |
| 406 | I think making some decisions in advance is smart, | 我觉得提前做一些决定很聪明 |
| 407 | like planning meals for the week or choosing clothes the night before. | 比如计划一周的膳食 或者选择前夜的衣服 |
| 408 | These small actions save mental energy. | 这些小动作节省了精神能量. |
| 409 | Then you can use that energy for important things later. | 然后,你可以使用这种能量 对于重要的东西以后。 |
| 410 | Our brain has a limit and we should use it wisely. | 我们的大脑是有限的,我们应该明智地使用它。 |
| 411 | Do you think boredom causes people to waste time? | 你觉得无聊会让人浪费时间吗? |
| 412 | I think yes. | 我觉得是的。 |
| 413 | When I am bored, I pick up my phone immediately. | 当我无聊的时候,我马上拿起我的手机。 |
| 414 | I scroll through social media without a real reason. | 我无缘无故通过社交媒体滚动. |
| 415 | I am not looking for anything specific. | 我不是在找什么具体的东西。 |
| 416 | I just feel empty and I want something to fill that feeling. | 我只是觉得空虚, 我想要一些东西来填充那种感觉。 |
| 417 | Boredom is very uncomfortable. | 无聊很不舒服 |
| 418 | People do not like to feel bored, so they reach for easy entertainment. | 人们不喜欢觉得无聊,所以他们可以去娱乐。 |
| 419 | But I also read that boredom can be good sometimes. | 但我也读到无聊有时会很好 |
| 420 | When we are bored, we can be creative. | 当我们感到无聊的时候,我们可以有创意。 |
| 421 | Our brain looks for something interesting. | 我们的大脑寻找一些有趣的东西。 |
| 422 | This can lead to new ideas. | 这可能导致新的想法。 |
| 423 | I agree. | и種 |
| 424 | Boredom and wasting time are connected. | 无聊和浪费时间是相连的。 |
| 425 | When I am bored, I often do unproductive things. | 当我无聊的时候,我经常做一些无用的事。 |
| 426 | I eat snacks I do not need. | 我吃点零食,我不需要 |
| 427 | I watch videos I do not really want to watch. | 我看过一些我不想看的视频。 |
| 428 | I just want to feel something. | 我只是想感觉到一些东西。 |
| 429 | But I have also experienced what you described. | 但我也经历过你所描述的 |
| 430 | Sometimes when I am bored and I do not pick up my phone, | 有时当我无聊的时候,我不接电话, |
| 431 | I start thinking creatively. | 我开始有创意地思考 |
| 432 | I get ideas. | 我有个主意 |
| 433 | I remember things I want to do. | 我记得我想做的事 |
| 434 | I make plans. | 我做了计划。 |
| 435 | So boredom is not always bad. | 所以无聊并不总是坏的。 |
| 436 | But most people do not let themselves feel bored. | 但大多数人不会感到无聊。 |
| 437 | They immediately fill the silence with phones and screens. | 他们立即用电话和屏幕填充沉默. |
| 438 | Let's talk about the difference between rest and wasting time. | 我们谈谈休息和浪费时间的区别 |
| 439 | I think this is important. | 我认为这很重要。 |
| 440 | Rest is necessary. | 休息是必须的。 |
| 441 | Rest is when you stop working and let your body and mind recover. | 休息是当你停止工作 让你的身体和心灵恢复。 |
| 442 | Examples of rest, sleeping, taking a walk, talking with a friend, | 休息 睡觉 散步 和一个朋友聊天 |
| 443 | listening to music. | 听音乐。 |
| 444 | Wasting time is different. | 浪费时间不同 |
| 445 | Wasting time gives you no energy. | 浪费时间让你没有精力。 |
| 446 | After wasting time, you still feel tired or you feel guilty. | 在浪费时间之后,你仍然觉得疲惫或愧疚。 |
| 447 | After real rest, you feel better. | 真正休息后,你会感觉好点 |
| 448 | You have more energy. | 你还有更多的精力 |
| 449 | You are ready to work again. | 你准备好再工作了 |
| 450 | So the question to ask yourself is, do I feel better after this? | 问自己的问题就是 之后我感觉好点了吗? |
| 451 | If yes, it was rest. | 若是,则是休息. |
| 452 | If no, it was wasting time. | 否则就是浪费时间 |
| 453 | That is a very clear explanation, Anna. | 这是一个非常清楚的解释,安娜。 |
| 454 | I like that test. | 我喜欢这个测试 |
| 455 | Do I feel better after this? | 之后我感觉好点了吗? |
| 456 | I will use that. | 我会用它。 |
| 457 | I think for me, a walk outside is always real rest. | 我觉得出去走走总是真正的休息 |
| 458 | I come back with more energy and a clearer head. | 我带着更多的精力和更清晰的脑袋回来. |
| 459 | But watching videos for two hours, I feel worse. | 但看两小时的录像,我觉得更糟。 |
| 460 | My eyes are tired. | 我的眼睛很疲惫。 |
| 461 | I feel slow and a little sad, and I have less time for things I care about. | 我感到迟钝和有点悲伤,我对所关心的事情的时间更少. |
| 462 | So the videos were wasting time. | 所以视频在浪费时间。 |
| 463 | I also think the intention matters. | 我也认为意图很重要。 |
| 464 | If I decide to rest and I watch one movie that is planned rest. | 如果我决定休息 看一部计划休息的电影 |
| 465 | But if I watch four movies and miss my plans, | 但如果我看了四部电影 错过了我的计划 |
| 466 | that is wasting time. | 这是浪费时间。 |
| 467 | What do you think about video games? | 你觉得电子游戏怎么样? |
| 468 | Are they wasting time? | 他们在浪费时间吗? |
| 469 | I know many people love video games. | 我知道很多人喜欢电子游戏 |
| 470 | Some people play for fun and relaxation. | 有些人玩乐和放松。 |
| 471 | That is fine, I think. | 这很好,我想。 |
| 472 | But some people play for six, eight, ten hours a day. | 但有些人每天玩6,8,10小时. |
| 473 | They skip meals. | 他们不吃饭。 |
| 474 | They do not sleep enough. | 他们睡不着 |
| 475 | They ignore their friends and family. | 他们无视朋友和家人。 |
| 476 | That seems like a problem. | 这似乎是一个问题。 |
| 477 | But I don't want to judge. | 但我不想判断。 |
| 478 | I think the question is balance. | 我认为问题在于平衡。 |
| 479 | Can you play games and still do your important tasks? | 你能玩游戏,还是能完成你的重要任务吗? |
| 480 | If yes, great. | 如果有的话,太好了。 |
| 481 | If games are taking over your life, that is a problem. | 如果游戏占据了你的生活,那是一个问题。 |
| 482 | What do you think, Mark? | 你觉得怎么样,马克? |
| 483 | I think video games are like any other activity. | 我觉得电子游戏就像其他活动一样 |
| 484 | The amount of time is the key. | 时间是关键 |
| 485 | I play games sometimes. | 有时我玩游戏 |
| 486 | I enjoy them. | 我喜欢他们。 |
| 487 | Games can be creative and fun. | 游戏可以具有创意和乐趣. |
| 488 | Some games teach problem solving and strategy. | 一些游戏教授解决问题和策略. |
| 489 | But like you said, when gaming takes too much time, | 但正如你说的 当游戏需要太多时间时 |
| 490 | it becomes a problem. | 它成为一个问题。 |
| 491 | I have friends who play until three or four in the morning. | 我有朋友在早上玩到三四点 |
| 492 | They are tired the next day. | 第二天他们累了 |
| 493 | They miss work or school. | 他们错过了工作或学校。 |
| 494 | They argue with family about this. | 他们和家人争吵 |
| 495 | That is not healthy. | 这不是健康的。 |
| 496 | I think two hours of gaming is fine for most people. | 我想两个小时的游戏 对大多数人来说都很好 |
| 497 | More than that can become too much, depending on the person. | 更多的事情会变得太多,取决于个人。 |
| 498 | I want to talk about something that I think is important. | 我想谈谈我认为很重要的事 |
| 499 | Comparison and social media. | 比较与社交媒体. |
| 500 | When I scroll through social media, I see people's perfect lives. | 当我通过社交媒体滚动时,我看到了人们完美的生活. |
| 501 | Beautiful photos, nice holidays, success stories. | 美丽的照片,美好的节日,成功的故事。 |
| 502 | I start comparing myself to them. | 我开始比较自己和他们。 |
| 503 | Why am I not doing that? | 为什么我不这样做? |
| 504 | Why do I not have that? | 为什么我没有? |
| 505 | And I feel bad about my own life. | 我对自己的生活感到难过。 |
| 506 | This makes me want to scroll more, looking for something to feel better. | 这让我更想卷卷 寻找更好的东西 |
| 507 | But the feeling doesn't get better. | 但感觉并没有好转。 |
| 508 | It gets worse. | 情况越来越糟了 |
| 509 | So I am wasting time and feeling bad. | 所以我在浪费时间,感觉很糟 |
| 510 | It's a double problem. | 这是一个双重问题。 |
| 511 | Do you compare yourself to others online? | 你把自己和网上其他人比起来吗? |
| 512 | Yes, I do sometimes. | 是的,我有的时候。 |
| 513 | It's very natural. | 甚为自然. |
| 514 | We see what other people share and we forget that people only share the best moments. | 我们看到其他人分享的东西,我们忘记人们只分享最好的时光。 |
| 515 | Nobody posts a picture when they feel sad or lazy. | 没有人在他们感到悲伤或懒惰时张贴照片. |
| 516 | Nobody shows their failures online. | 没有人在网上显示他们的失败。 |
| 517 | So social media gives us a false picture of life. | 因此,社交媒体给我们一个虚假的生活画面. |
| 518 | Everyone looks successful and happy. | 每个人都看起来很成功和快乐。 |
| 519 | And we compare our real life to their highlights. | 我们把我们的现实生活 和他们的亮点进行比较 |
| 520 | That's not fair to ourselves. | 这对我们不公平 |
| 521 | I think it is good to take breaks from social media. | 我认为从社交媒体上休息是件好事。 |
| 522 | Sometimes I delete the apps for one week. | 有时候我删掉应用程序一周 |
| 523 | I feel much better. | 我感觉好多了。 |
| 524 | I have more time and I stop comparing myself to others. | 我有更多的时间 不再把自己和别人比 |
| 525 | Let's talk about the morning. | 谈拂子曰. |
| 526 | How you start your day can decide how you use your time. | 如何开始你的一天 可以决定如何利用你的时间。 |
| 527 | Some people wake up and immediately look at their phone. | 有些人醒来后立刻看手机. |
| 528 | This can cause stress right away. | 这会马上引起压力 |
| 529 | You read bad news, you see emails, you start worrying before you even get up. | 你读坏消息,你看到邮件, 你开始担心 你甚至起床之前。 |
| 530 | This is not a good way to start the day. | 这不是一个良好的开始方式。 |
| 531 | Other people wake up and do something calm first. | 别人醒来,先做点冷静的事 |
| 532 | Drink water, stretch, walk outside, eat breakfast slowly. | 喝水,拉伸,走出去,慢慢吃早餐. |
| 533 | This helps the brain start well. | 这能帮助大脑顺利启动. |
| 534 | I am trying to not look at my phone for the first 30 minutes after waking up. | 我试图在醒来后的头30分钟里不看我的手机。 |
| 535 | It is difficult, but helpful. | 这是困难的,但有帮助。 |
| 536 | I think the morning is very important. | 我认为早上很重要 |
| 537 | I used to check my phone immediately. | 我经常立刻检查我的手机 |
| 538 | My first thought of the day was someone else's message or some news story. | 我对今天的第一个想法是别人的消息或者一些新闻报道. |
| 539 | It put me in a reactive mood. | 这让我情绪反常 |
| 540 | I was responding to others before I even thought about my own day. | 我还没想到自己的一天就对别人作出回应 |
| 541 | Now I try to have a morning routine without my phone. | 现在,我尝试有一个早上的常规 没有我的手机。 |
| 542 | I drink water. | 我饮水. |
| 543 | I do some light exercise. | 我做一些轻锻炼。 |
| 544 | I eat breakfast. | 我吃早饭。 |
| 545 | I look at my plan for the day. | 我看看今天的计划 |
| 546 | After that, I check my phone. | 之后,我检查我的手机。 |
| 547 | This small change helped me a lot. | 这个小改变对我很有帮助 |
| 548 | I feel more in control of my day. | 我感觉我更能控制我的一天 |
| 549 | I waste less time because I start with intention. | 我浪费的时间更少 因为我从意向出发 |
| 550 | What do successful people say about time? | 成功的人怎么说时间? |
| 551 | I have read some things about this. | 我读过一些关于这一点。 |
| 552 | Many successful people protect their time very carefully. | 许多成功的人非常小心地保护自己的时间. |
| 553 | They say no to things that are not important. | 他们拒绝那些不重要的事 |
| 554 | They do not go to every meeting. | 他们不参加每次会议。 |
| 555 | They do not answer every email immediately. | 他们不会立即回答每封邮件。 |
| 556 | They choose what to spend time on. | 他们选择用什么时间 |
| 557 | I think saying no is a very important skill. | 我认为拒绝是一种非常重要的技能。 |
| 558 | Many people feel bad saying no. | 很多人说不行都不好过 |
| 559 | They say yes to everything and then they have no time for their own goals. | 他们对一切都说是的,然后他们没有时间去达到自己的目标。 |
| 560 | Learning to say no politely is a big part of managing your time well. | 学着不礼貌地说 是好好管理你时间的一大部分 |
| 561 | I am still learning this. | 我还在学习这个 |
| 562 | Yes, saying no is very hard. | 是的,说不是很难的。 |
| 563 | I find it difficult too. | 我也觉得很困难 |
| 564 | I want to be helpful to everyone. | 我想帮助大家 |
| 565 | So when someone asks me for something, I usually say yes. | 所以,当有人问我什么, 我通常答应。 |
| 566 | But then I have too many things to do and I do not do any of them well. | 但我有太多事情要做,我做不好 |
| 567 | I rush, I make mistakes, I feel stressed. | 我冲动,犯错,感觉压力很大 |
| 568 | I have heard that saying no is a form of respect. | 我听到说不是一种尊重。 |
| 569 | Respect for yourself and for the other person. | 尊重自身及彼众生. |
| 570 | If you say yes, but cannot do it well, that is also bad. | 如果你同意,但不能做得好,那也不好。 |
| 571 | It is better to say no clearly than to say yes and disappoint someone. | 说不清楚比说是和让某人失望好。 |
| 572 | I am practicing this. | 我在练习这个 |
| 573 | Let's talk about clutter, physical clutter, like a messy room or desk. | 让我们来谈谈杂乱无章, 身体杂乱, 像一个混乱的房间或办公桌。 |
| 574 | Does a messy environment make you waste time? | 混乱的环境让你浪费时间吗? |
| 575 | I think yes. | 我觉得是的。 |
| 576 | When my room is messy, I cannot focus. | 当我的房间乱了,我不能集中精神。 |
| 577 | I look at the mess and I feel overwhelmed. | 我看着乱七八糟,感觉不堪重负 |
| 578 | I cannot start working. | 我不能开始工作。 |
| 579 | I think I should clean first, but then cleaning takes one hour. | 我想我应该先打扫,但再打扫一个小时。 |
| 580 | And after cleaning, I am tired and my work is still not done. | 清理完之后 我累了 工作还没完成 |
| 581 | Also, I waste time looking for things in a messy space. | 而且,我浪费时间 寻找的东西在一个混乱的空间。 |
| 582 | Where is my charger? | 我的充电器呢? |
| 583 | Where is my notebook? | 我的笔记本呢? |
| 584 | These small searches add up. | 这些小搜索加起来。 |
| 585 | A clean space helps me work faster and better. | 干净的空间能帮助我更快和更好的工作. |
| 586 | I completely agree. | 我完全同意你的观点。 |
| 587 | A clean space is very important for me too. | 干净的空间对我也很重要 |
| 588 | When my desk is clean, I feel clear. | 当我的桌子干净的时候,我觉得很清晰。 |
| 589 | My brain is calm. | 我的大脑很平静 |
| 590 | I can focus. | 我可以专心 |
| 591 | But when there are papers and cups and other things everywhere, my | 但是,当有文件,杯子和其他东西 到处,我的 |
| 592 | brain feels the same way, messy. | 大脑也一样 乱七八糟 |
| 593 | I read that our environment affects our mood and concentration. | 我读到,我们的环境 影响我们的心情和集中。 |
| 594 | This makes sense to me. | 这对我来说是有道理的。 |
| 595 | I now spend 10 minutes every evening cleaning my desk. | 我每天晚上要花10分钟清理桌子 |
| 596 | It takes very little time, but the next morning I start in a good place. | 时间不多,但第二天早上 我开始在一个好地方。 |
| 597 | This small habit saves me time and energy every day. | 这种小习惯每天能节省我的时间和精力. |
| 598 | The environment around us matters. | 我们周围的环境很重要。 |
| 599 | Let's talk about how smartphones changed our relationship with time. | 让我们来谈谈智能手机如何改变我们与时间的关系. |
| 600 | Before smartphones, people had to wait in lines or on trains with nothing to do. | 在智能手机之前,人们不得不排队等候或者在火车上无事可做. |
| 601 | They looked out the window. | 他们看着窗外。 |
| 602 | They thought. | 他们认为。 |
| 603 | They talked to strangers. | 他们和陌生人谈过了 |
| 604 | They were bored. | 他们很无聊。 |
| 605 | Now everyone has a phone. | 现在每个人都有电话了 |
| 606 | The moment there's a free second, we look at our phones. | 一有免费的一秒钟,我们就看我们的电话。 |
| 607 | We never need to be bored or empty. | 我们从来不需要无聊或空洞。 |
| 608 | But I wonder if we are missing something. | 但我想知道我们是不是漏掉了什么 |
| 609 | Time to think. | 该思考了 |
| 610 | Time to be creative. | 是时候有创意了 |
| 611 | Time to notice the world around us. | 是时候注意周围的世界了 |
| 612 | Our phones filled all our empty time. | 我们的电话充斥着我们所有的空闲时间。 |
| 613 | Maybe some empty time was good for us. | 也许空闲时间对我们有好处 |
| 614 | That is a beautiful and interesting thought, Anna. | 安娜,这是一个美丽和有趣的想法。 |
| 615 | I agree. | и種 |
| 616 | We are never truly bored now. | 我们现在从来没有真正无聊。 |
| 617 | And I think this is actually a problem. | 我认为这是一个问题。 |
| 618 | Ideas often come when we are resting or doing nothing. | 当我们休息或无所事事时,想法往往会来。 |
| 619 | Scientists, writers, and artists often talk about this. | 科学家,作家,艺术家经常谈论这个问题. |
| 620 | Their best ideas came in the shower, on a walk, or before sleeping. | 他们最好的主意是在洗澡、散步或睡觉前 |
| 621 | These moments of doing nothing are actually important for the brain. | 这些无所事事的时刻对大脑来说其实很重要。 |
| 622 | But now we fill every quiet moment with a phone. | 但现在我们每静静的一刻都用电话充电 |
| 623 | So we have fewer moments of real thinking. | 所以我们真正思考的时间较少。 |
| 624 | I think we should protect some empty time every day. | 我觉得我们应该每天保护一些空闲的时间 |
| 625 | Just sit and think. | 就坐着想. |
| 626 | Do nothing digital. | 不做数字化。 |
| 627 | I want to share a concept called time affluence. | 我想分享一个叫做时间富裕的概念。 |
| 628 | This means feeling like you have enough time. | 这意味着感觉你有足够的时间。 |
| 629 | People who feel rich in time are happier. | 觉得时间丰富的人更快乐. |
| 630 | They are less stressed. | 它们的压力较小。 |
| 631 | They enjoy their activities more. | 他们更享受自己的活动。 |
| 632 | But many people feel time poor. | 但许多人觉得时间贫乏。 |
| 633 | They always feel busy and rushed. | 他们总是感到忙碌和匆忙。 |
| 634 | Interesting research shows that helping other people can make you feel like you have more time. | 有趣的研究表明,帮助别人可以让你觉得你有更多的时间. |
| 635 | It sounds strange. | 这听起来很奇怪。 |
| 636 | But when you give your time to others, you feel more in control of your time. | 但是当你给别人时间时,你觉得自己更能控制自己的时间. |
| 637 | I think this is because helping others makes us feel effective. | 我认为这是因为帮助他人使我们感到有效。 |
| 638 | And effectiveness makes us feel less rushed. | 而效力使我们觉得不那么急躁。 |
| 639 | That is fascinating. | 这是令人着迷的。 |
| 640 | I have not heard that before. | 我从来没有听说过这一点。 |
| 641 | I usually think helping others takes time away from me. | 我通常认为帮助别人需要时间 |
| 642 | But you say it actually makes us feel richer in time? | 但你说这真的让我们觉得 时间更丰富? |
| 643 | I want to try that. | 我想试试 |
| 644 | Maybe volunteering or helping a friend with a problem. | 也许自愿或帮助一个有问题的朋友。 |
| 645 | I think it also connects to purpose. | 我认为它也与目的有关。 |
| 646 | When we feel our time has meaning, it feels well spent. | 当我们觉得我们的时间有意义的时候,它感觉已经用完了。 |
| 647 | If I help someone and it makes a difference, I do not feel like I wasted those hours. | 如果我帮助某人,这有所作为, 我不觉得我浪费了这些时间。 |
| 648 | Compare that to watching videos for hours. | 和看几个小时的视频相比 |
| 649 | I have nothing to show for that time. | 我当时没什么好展示的 |
| 650 | Purpose and meaning make time feel valuable. | 目的和意义使时间变得宝贵。 |
| 651 | Let me talk about a practical technique. | 让我谈谈实用技术。 |
| 652 | It is called the two-minute rule. | 这叫做两分钟规则。 |
| 653 | The idea is simple. | 想法很简单。 |
| 654 | If a task takes less than two minutes, do it immediately. | 如果任务需要不到两分钟,请立即行动. |
| 655 | Do not put it on your to-do list. | 不要把它放在您的待办事宜列表中 。 |
| 656 | Just do it now. | 现在就去 |
| 657 | For example, reply to a short message. | 例如,对短信息的答复。 |
| 658 | Put a cup in the dishwasher. | 在洗碗机里放个杯子 |
| 659 | Write one sentence in your notebook. | 在你的笔记本上写一句 |
| 660 | These tiny tasks seem small, but if you delay them, they pile up. | 这些小任务看起来很小,但是如果你拖延,它们就会堆积起来. |
| 661 | Then your to-do list is full of tiny tasks and it feels heavy. | 那你的待办事宜清单充满了小任务 感觉很沉重 |
| 662 | The two-minute rule keeps small things from becoming big problems. | 两分钟规则使小事不会成为大问题. |
| 663 | I use this and it really helps. | 我用这个真的有用 |
| 664 | I love this rule. | 我爱这个规则。 |
| 665 | It is so simple, but effective. | 它很简单,但很有效。 |
| 666 | I have started doing this too. | 我也开始这么做了 |
| 667 | If I see something that needs a quick action, I do it right away. | 如果我看到需要迅速行动的东西,我马上行动. |
| 668 | Before, I used to think I will do that later, but later never came. | 之前,我曾经认为我会做 以后,但后来从来没有来。 |
| 669 | The small tasks grew into a big pile. | 小任务发展成一大堆. |
| 670 | Then I felt overwhelmed. | 然后我觉得不堪重负。 |
| 671 | Now, if I can do something in two minutes, I just do it. | 如果我能在两分钟内做点什么 我就去做 |
| 672 | My life is neater. | 我的生活更干净 |
| 673 | My to-do list has fewer things and I feel more in control. | 我的待办事宜清单少了些事 我更能控制 |
| 674 | I think simple strategies like this are the best. | 我认为这样的简单策略是最好的. |
| 675 | They don't require big changes, just small adjustments every day. | 它们不需要大的改变,只是每天小的调整. |
| 676 | Let's talk about what we truly value. | 让我们谈谈我们真正珍视的东西 |
| 677 | I think we waste time on things we don't really care about, but we say we are too | 我觉得我们是在浪费时间 做我们不关心的事 但是我们说我们也是 |
| 678 | busy for things we love. | 忙着我们喜欢的事 |
| 679 | This is a contradiction. | 这是一个矛盾。 |
| 680 | I say I have no time to read, but I spend two hours on social media. | 但我在社交媒体上花了两个小时。 |
| 681 | That's not about time. | 这不是时间。 |
| 682 | That's about priorities. | 这是关于优先。 |
| 683 | If I really want to read, I can replace 30 minutes of social media with reading. | 如果我真的想阅读,我可以用阅读取代30分钟的社交媒体. |
| 684 | The time is there. | 时间到了 |
| 685 | I just choose to use it differently. | 我只是选择用不同的。 |
| 686 | So maybe the question isn't not, do I have time? | 也许问题不是,我有时间吗? |
| 687 | But what do I choose to spend my time on? | 我该怎么花时间? |
| 688 | That is a very important point, Anna. | 这很重要,安娜 |
| 689 | I think this is the heart of the topic. | 我认为这是这个话题的核心。 |
| 690 | We all have the same 24 hours, but we choose how to use them. | 我们都有同样的24小时 但我们选择如何使用它们 |
| 691 | When I say I don't have time, I'm really saying that's not my priority. | 当我说我没有时间时, 我真的说这不是我的优先事项。 |
| 692 | That's honest, but maybe a little uncomfortable because it makes me responsible. | 这是诚实的,但也许有点不舒服 因为它让我有责任。 |
| 693 | I can't blame my schedule. | 我不能怪我的日程安排 |
| 694 | I make the choices. | 我做选择。 |
| 695 | So if I want to exercise, I need to choose exercise over something else. | 所以,如果我想锻炼,我需要选择锻炼而不是其他的东西。 |
| 696 | This thinking is empowering, but also challenging. | 这种思维既能增强权能,又具有挑战性。 |
| 697 | It puts control back in our hands and that's a good thing. | 它把控制权 回到我们手中 这是好事。 |
| 698 | Let's talk about the weekend. | 我们谈谈周末的事 |
| 699 | For many people, the weekend is for rest, but sometimes the weekend passes and we feel | 对许多人来说,周末是休息时间,但有时周末过后,我们感到 |
| 700 | like we did nothing. | 就像我们什么都没做 |
| 701 | Sunday evening comes and we think, what happened to Saturday and Sunday? | 星期天晚上来,我们想,星期六和星期天怎么了? |
| 702 | We slept late, we watched TV, we ate slowly, we talked a little, but we didn't do the | 我们睡觉很晚,我们看电视, 我们吃慢,我们说话一点点,但我们没有做 |
| 703 | things we planned. | 我们的计划。 |
| 704 | We wanted to clean the house, call a friend, go outside or start a hobby. | 我们想打扫房子,给朋友打个电话,出去或开始爱好 |
| 705 | And then Monday is here again. | 然后周一又来了 |
| 706 | This disappeared weekend feeling is very common. | 这种失踪的周末感觉很常见. |
| 707 | Do you know this feeling? | 你知道这种感觉吗? |
| 708 | Yes, I know this feeling very well. | 是的,我知道这种感觉非常好。 |
| 709 | I call it Sunday sadness. | 我称之为星期天的悲伤。 |
| 710 | You feel that the weekend ended before it really began. | 你感觉周末在真正开始之前就结束了 |
| 711 | I think the problem is we have no plan. | 我觉得问题是我们没有计划 |
| 712 | We think I will rest and then do things, but rest is comfortable and the things never | и稱и穦何谋 礛暗ㄆ |
| 713 | happen. | 发生。 |
| 714 | I now try to plan one or two small goals for the weekend. | 我现在试着为周末计划一两个小目标。 |
| 715 | Not too many, just one or two. | 不太多,只有一两个。 |
| 716 | Maybe cook a new recipe or go for a long walk. | 也许做个新菜谱 或者去散步 |
| 717 | Having one goal makes the weekend feel meaningful and I still rest, but the weekend | 一个进球让周末感觉有意义 我仍然休息,但周末 |
| 718 | doesn't disappear completely. | 并没有完全消失。 |
| 719 | It has some shape and purpose. | 它有一些形状和目的。 |
| 720 | I want to talk about guilt. | 我想谈谈内疚 |
| 721 | When we waste time, we often feel guilty. | 当我们浪费时间时,我们常常感到内疚。 |
| 722 | We know we should be doing something else. | 我们知道我们应该做别的事。 |
| 723 | And that guilty feeling is not nice. | 那种内疚的感觉是不好的。 |
| 724 | But here is something interesting. | 但这里有些有趣的东西。 |
| 725 | Feeling guilty does not help us stop wasting time. | 内疚不能帮助我们停止浪费时间。 |
| 726 | It actually makes things worse sometimes. | 这有时会让事情更糟 |
| 727 | When I feel guilty, I feel bad. | 当我感到内疚时,我感到难过。 |
| 728 | And when I feel bad, I want to feel better. | 当我感觉不好的时候,我想好起来。 |
| 729 | So I watch more videos or scroll more. | 所以我看了更多的视频或卷轴。 |
| 730 | The guilt creates more wasting. | 内疚导致更多的浪费。 |
| 731 | I think a better approach is to notice what happened without judgment. | 我认为更好的办法就是注意没有判断力的事情。 |
| 732 | OK, I wasted two hours. | 好吧,我浪费了两个小时。 |
| 733 | That is OK. What can I do now? | 没关系 我现在能做什么? |
| 734 | That is very wise, Anna. | 这是非常明智的,安娜。 |
| 735 | I think self-compassion is important here. | 我认为自我同情在这里很重要。 |
| 736 | If you were always angry at yourself for wasting time, you create stress. | 如果你总是因为浪费时间而生自己的气 你就会产生压力 |
| 737 | Stress makes focus harder and then you waste more time. | 压力使注意力更集中 然后你浪费更多的时间。 |
| 738 | It's a cycle. | 循环. |
| 739 | I try to be kind to myself when I waste time. | 浪费时间的时候,我尽量对自己好 |
| 740 | I say, everyone does this. | 我说,每个人都这样做。 |
| 741 | I can start fresh. | 我可以开始新鲜。 |
| 742 | This is much more helpful than I'm so lazy, I wasted the whole day. | 这比我那么懒还有用 我浪费了一整天 |
| 743 | Negative self-talk does not motivate us. | 消极的自言自语并不能激励我们。 |
| 744 | It just makes us feel bad. | 这只会让我们感到难过。 |
| 745 | Kindness to yourself is not weakness. | 体贴自己不是软弱。 |
| 746 | It is a strategy for doing better next time. | 这是下次做得更好的战略。 |
| 747 | Let's talk about the role of sleep in wasting time. | 让我们来谈谈睡眠在浪费时间中的角色. |
| 748 | When I do not sleep enough, I waste a lot of time the next day. | 当我睡不着时,第二天我浪费了很多时间。 |
| 749 | I cannot focus. | 我无法集中精神 |
| 750 | I move slowly. | 我移动缓慢。 |
| 751 | I make mistakes. | 我犯错 |
| 752 | I need to read things three times to understand. | 我要读三遍才能理解 |
| 753 | A task that takes 30 minutes when I'm rested takes one hour when I'm tired. | 我休息需要30分钟 疲倦需要一小时 |
| 754 | So poor sleep actually creates wasted time. | 因此,糟糕的睡眠实际上造成了浪费时间。 |
| 755 | And then I feel bad in the evening and I stay up late. | 晚上我感觉很糟 熬夜 |
| 756 | And then I am tired again the next day. | 第二天我又累起来了 |
| 757 | It's a bad cycle. | 循环不顺. |
| 758 | Good sleep is one of the best ways to protect your time. | 良好的睡眠是保护你时间的最佳方法之一. |
| 759 | It sounds simple, but it is true. | 这听起来很简单,但这是真的。 |
| 760 | That is so true. | 没错 |
| 761 | Sleep is foundational. | 睡眠是基础。 |
| 762 | Everything depends on it. | 一切都取决于它。 |
| 763 | When I sleep well, I am fast, clear and energetic. | 当我睡得好的时候,我很快,清晰和精力充沛。 |
| 764 | I finish things quickly. | 我快把事情办完 |
| 765 | I have time left over. | 我还有时间 |
| 766 | But after a bad night, I am slow and distracted. | 但过了一个糟糕的夜晚, 我缓慢和分心。 |
| 767 | I drink too much coffee. | 我喝太多咖啡了 我喝太多咖啡了 我喝太多咖啡了 |
| 768 | I sit at my desk, but nothing gets done. | 我坐在桌子上,但没做什么 |
| 769 | I look at my phone more. | 我更喜欢看手机 |
| 770 | I eat more sugar to feel energy. | 我吃更多的糖来感受能量。 |
| 771 | All of this is wasting time and also hurting my health. | 这一切都是浪费时间 也伤害了我的健康 |
| 772 | I now try to go to sleep at the same time every night. | 我现在试着每天晚上在同一时间睡觉。 |
| 773 | This consistency helps my body know when to rest. | 这种一致性有助于我的身体知道何时休息。 |
| 774 | A good sleep schedule is a real time saver. | 良好的睡眠日程是实时的节省. |
| 775 | Let me share a reflection. | 让我分享一个反省。 |
| 776 | We talked about many ways people waste time. | 我们谈论了很多方式 人们浪费时间。 |
| 777 | Social media, procrastination, screens, no plans, messy spaces, bad sleep, meetings. | 社交媒体 拖延 屏幕 没有计划 空间混乱 睡眠不良 开会 |
| 778 | But I think the biggest reason is disconnection from our own values. | 但我认为最大的原因是 与我们自己的价值观脱节。 |
| 779 | When we know what we truly want in life, it is easier to say no to distractions. | 当我们知道生活中真正想要的是什么,就更容易拒绝分散注意力。 |
| 780 | When I feel lost or empty, I waste more time. | 当我感到迷茫或空虚时,我会浪费更多的时间. |
| 781 | When I have a goal I care about, I waste less time. | 当我有一个我关心的目标, 我浪费的时间更少。 |
| 782 | So maybe the deepest solution is not a time management trick. | 所以也许最深的解决方案不是时间管理技巧。 |
| 783 | It's asking yourself, what do I really want? | 它在问你自己,我到底想要什么? |
| 784 | What matters to me? | 有什么关系? |
| 785 | And then living in that direction. | 然后往那个方向走 |
| 786 | That is beautifully said, Anna. | 说得好,安娜 |
| 787 | I agree deeply. | 我完全同意这一点。 |
| 788 | Time management systems and apps can help. | 时间管理系统和应用程序可以有所帮助。 |
| 789 | Timers and to-do lists can help. | 计时器和待办事宜列表可以有所帮助. |
| 790 | But without knowing your why, you will still get lost. | 但不知道为什么,你还是会迷路的 |
| 791 | You will still scroll and procrastinate. | 你还是会拖拖拉拉的 |
| 792 | But if you have a clear reason to use your time well, everything changes. | 如果你有明确的理由好好利用你的时间, 一切都会改变。 |
| 793 | You wake up with intention. | 你醒来时有心 |
| 794 | You make choices on purpose. | 你故意做出选择 |
| 795 | You protect your time like something precious, because it is. | 你像珍贵的东西一样保护你的时间,因为它是。 |
| 796 | Time is the one thing we cannot get back. | 时间是我们无法回头的一件事。 |
| 797 | Every minute spent is gone forever. | 每一分钟都永远消失。 |
| 798 | So we should use it in ways that reflect what we truly love and value. | 因此,我们应该以反映我们真正热爱和价值的方式使用它。 |
| 799 | We are getting close to the end of our podcast today. | 我们今天的播客即将结束。 |
| 800 | I want to say thank you to everyone who listened. | 我想向听话的所有人表示感谢。 |
| 801 | I hope this conversation was helpful and easy to understand. | 我希望这次谈话很有帮助,容易理解. |
| 802 | We talked in simple English, I hope. | 我希望我们用简单的英语交谈。 |
| 803 | We covered many topics about wasting time, from social media to procrastination, | 我们报导了很多关于浪费时间的话题 从社交媒体到拖延 |
| 804 | from sleep to values. | 从睡眠到价值。 |
| 805 | I learned things from this conversation, too. | 我从这次谈话中也学到了一些东西 |
| 806 | Talking with Mark always helps me think better. | 和马克说话总能让我思考得更好 |
| 807 | I hope you feel the same. | 我希望你有同样的感觉。 |
| 808 | Remember, you do not need to be perfect with your time. | 记住,你不需要 完美的时间。 |
| 809 | Small improvements are good enough. | 小小的改进就足够了。 |
| 810 | Even using your time a little better each day makes a big difference. | 即使每天利用你的时间好一点 也会有很大的不同 |
| 811 | Thank you, Anna, and thank you to all our listeners. | 谢谢你 安娜 感谢所有的听众 |
| 812 | I really enjoyed today's conversation. | 我真的很喜欢今天的对话 |
| 813 | It made me think about my own habits. | 这让我想起我自己的习惯。 |
| 814 | I know I waste time, too, but I also know I can do better. | 我知道我也浪费时间 但我也知道我能做得更好 |
| 815 | And hearing Anna's thoughts helped me understand new ideas. | 听到安娜的想法 帮助我理解新的想法。 |
| 816 | I hope you, our listeners, also found something useful. | 我希望你,我们的听众, 也发现了一些有用的东西。 |
| 817 | Maybe one tip that you can use starting today. | 也许从今天开始,你可以用一个提示 |
| 818 | Remember, time is precious. | 记住,时间是宝贵的。 |
| 819 | It's the same for everyone. | 众生亦复如是. |
| 820 | Rich or poor, young or old, we all have 24 hours. | 富人或穷人,年轻或年老,我们都有24小时的时间。 |
| 821 | How we use them is up to us. | 我们如何使用它们取决于我们。 |
| 822 | Thank you for spending some of your time with us today. | 感谢你今天和我们在一起 |
| 823 | See you next time. | 下次见 |
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