【🎧每日 30 分钟英语播客】如何保持每日的内驱力｜How

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P1 · 【🎧每日 30 分钟英语播客】如何保持每日的内驱力｜How to Stay Self-Motivated Every Day｜沉浸式学习 p01 双语 (P1)

【🎧每日 30 分钟英语播客】如何保持每日的内驱力｜How to Stay Self-Motivated Every Day｜沉浸式学习 p01 双语 (P1)

发布于 2026-10-19 · 时长 34:42

字幕摘录

时间	英文	中文
0:00	Hello, everyone, and welcome to our podcast.	大家好 欢迎收看我们的播客
0:03	My name is Anna, and I am so happy you are	我叫安娜,我很高兴你
0:06	here with us today.	今天和我们在一起
0:08	Today, we have a very exciting and important topic.	今天,我们有一个非常令人兴奋和重要的议题。
0:12	We are going	我们要走了
0:12	to talk about self-motivation.	谈论自我激励。
0:15	Self-motivation means the ability to push yourself forward,	自我激励意味着有能力推进自己,
0:19	to do things, reach your goals, and keep going, even when it is hard.	做事情,达到你的目标, 并继续前进, 即使它很难。
0:24	This topic is important	这个问题很重要
0:26	for everyone—students, workers, parents, dreamers.	对每个人来说——学生、工人、父母、梦想家。

展开字幕全文（803 条）

序号	英文	中文
1	Hello, everyone, and welcome to our podcast.	大家好 欢迎收看我们的播客
2	My name is Anna, and I am so happy you are	我叫安娜,我很高兴你
3	here with us today.	今天和我们在一起
4	Today, we have a very exciting and important topic.	今天,我们有一个非常令人兴奋和重要的议题。
5	We are going	我们要走了
6	to talk about self-motivation.	谈论自我激励。
7	Self-motivation means the ability to push yourself forward,	自我激励意味着有能力推进自己,
8	to do things, reach your goals, and keep going, even when it is hard.	做事情,达到你的目标, 并继续前进, 即使它很难。
9	This topic is important	这个问题很重要
10	for everyone—students, workers, parents, dreamers.	对每个人来说——学生、工人、父母、梦想家。
11	Everyone needs motivation in life.	每个人都需要生活中的动力
12	I am joined today by my wonderful co-host, Mark.	我今天和我的好搭档马克在一起
13	We will talk about what motivation is,	我们来谈谈动机是什么
14	why we lose it, and how to find it again.	为什么我们失去它, 以及如何再次找到它。
15	We use simple English, so this podcast is	我们使用简单的英语,所以这个播客是
16	perfect for beginners.	适合初学者
17	Hi, Mark, how are you feeling today, and are you ready to talk about	嗨,马克,你今天感觉如何, 你准备好谈论
18	self-motivation?	自我激励?
19	Hi, Anna.	嗨,安娜,你好吗?
20	I am feeling great and very motivated today, which is perfect for our topic.	我今天感到棒极了,非常有动力,这非常适合我们的主题。
21	Hello	哈罗
22	to all our wonderful listeners.	我们所有的听众。
23	Self-motivation is one of my favorite subjects.	自动机是我最喜欢的学科之一.
24	I think about	我想着
25	it a lot, because honestly, staying motivated is something I have personally struggled with	有很多,因为说实话, 保持积极性是我个人奋斗过的事情
26	over the years.	多年来
27	I have had periods of very high energy and ambition, and other periods	我曾经有过非常高的精力和雄心以及其他时期
28	of feeling completely stuck.	感觉完全卡住了。
29	Learning about self-motivation helped me understand why that	学习自我激励有助于我理解为什么
30	and what to do about it.	怎么办呢?
31	And the good news is, self-motivation is a skill.	好消息是,自我激励是一种技能。
32	You can learn	你可以学的
33	it and get better at it over time.	随时间变好
34	That is very encouraging.	这非常令人鼓舞。
35	So let's explore this topic	我们来探讨一下这个话题
36	together today.	今天我们在一起
37	Anna, let's start from the beginning.	安娜,让我们从头开始。
38	What exactly is self-motivation?	什么是自我激励?
39	Great question.	问得好
40	Self-motivation is the inner drive that makes you want to do something	自动机是内在的驱动力,让你想做点什么
41	or achieve something without needing someone else to push you.	或者做点什么 不需要别人推你
42	When you are self-motivated,	当你自动机,
43	you start things by yourself.	你一个人开始的
44	You keep going by yourself.	你继续自己去。
45	You don't wait for your boss,	你不等着你的老板,
46	your teacher, or your parents to tell you what to do.	你的老师,或者你的父母 告诉你该怎么做。
47	You just do it because you want	你这样做只是因为你想
48	to.	改为。
49	There are two types of motivation.	动机有两种.
50	The first is external motivation.	第一是外部动机。
51	This means you	这表示你
52	do something because of an outside reward, like money, praise, or grades.	做一些事,因为外面的奖励,比如金钱,赞美,或者成绩.
53	The second	第二个
54	is internal motivation.	是内部动机
55	You do something because it makes you feel happy, proud or fulfilled	你做一些事情,因为它让你觉得快乐,骄傲或满足
56	inside.	进去
57	Self-motivation is mostly about internal motivation.	自动机主要是内部动机.
58	Mark, what do you think is the	马克,你认为什么是
59	difference between the two types in everyday life?	在日常生活中这两种类型的区别?
60	The difference is very important in everyday life.	差别在日常生活中非常重要.
61	External motivation works well for a	外部动机对一个
62	short time.	时间很短
63	For example, if your boss gives you a bonus, you feel motivated for a while.	例如,如果你的老板给你奖金,你会觉得有一段时间的积极性.
64	But when the bonus is gone, the motivation often disappears too.	但当奖金没了,动机也经常消失.
65	Internal motivation	内部动机
66	lasts longer because it comes from inside you.	因为它来自你体内,所以会持续更长的时间。
67	For example, when I started learning to cook,	例如,当我开始学习烹饪时,
68	nobody asked me to do it, and nobody paid me.	没有人让我做, 没有人付钱给我。
69	I did it because I found it fun and creative.	我这样做是因为我发现它很有趣和创造性。
70	That internal joy kept me going for months.	那种内心的欢乐让我持续了好几个月
71	I practiced every weekend.	我每个周末都练习
72	Now I cook very well.	现在我做的很好
73	External motivation can start things, but internal motivation sustains them.	外部动机可以启动事物,但内部动机维持它们.
74	So if you want to stay motivated over a long time, it helps to find something that you genuinely	所以,如果你想保持 动机在很长一段时间, 它帮助找到 一些你真正的
75	care about and enjoy.	关心和享受。
76	Anna, do you think some people are naturally more motivated than others?	安娜,你认为一些人 自然比其他人更有动机吗?
77	That is a great question.	问得好
78	I think some people seem naturally more energetic and driven.	我认为有些人看起来自然而然地更充满活力和动力.
79	But	不过
80	I believe motivation is mostly a skill and a habit, not just a fixed personality trait.	我认为动机主要是一种技巧和习惯,而不仅仅是一种固定的个性特征.
81	Some people learned good motivation habits early in life, maybe from their parents or teachers.	有些人很早就学会了良好的动机习惯,也许他们的父母或老师也这样做。
82	Others had to learn later.	其他人后来必须学习。
83	But anyone can build stronger motivation at any age.	但任何人都可以在任何年龄建立更强大的动力.
84	What matters more	还有什么更重要的
85	than natural personality is your mindset, how you think about challenges, effort, and failure.	而不是自然的个性 是你的心态,你如何思考挑战,努力,失败。
86	People with a growth mindset believe they can improve through effort.	有增长心态的人相信,他们可以通过努力来改善。
87	They see failure as a	他们视失败为
88	lesson, not as proof that they are not good enough.	而不是证明他们不够好
89	That mindset creates strong self-motivation.	这种心态产生了强烈的自动机。
90	People with a fixed mindset think abilities are fixed.	有固定心态的人认为能力是固定的.
91	You either have them or you don't.	你要么有,要么没有
92	That thinking kills motivation.	这种想法会扼杀动机。
93	Mark, have you heard of the growth mindset before?	马克,你听说过成长的心态吗?
94	Yes.	对
95	The growth mindset comes from the work of psychologist Carol Dweck.	成长的心态来自心理学家卡罗尔·德韦克的作品.
96	She did many years of research and found that students who believed their abilities could	她做了多年的研究 发现那些相信自己能力的学生
97	grow and improve performed much better than students who believed their abilities were fixed.	比起相信自己的能力得到固定的学生,成长和提高的成绩要好得多。
98	It is a very powerful idea.	这是一个非常强大的想法。
99	I remember when I first heard about it, I realized I had been	我记得我第一次听说的时候 我意识到我一直
100	using a fixed mindset in some areas of my life.	用固定的心态 在我生活的某些领域。
101	For example, I always said, I am bad at math.	例如,我总是说,我数学不好。
102	That's just who I am.	这就是我是谁。
103	That belief stopped me from even trying to get better.	这种信念阻止了我甚至试图好转。
104	When I changed to a	当我换成一个
105	growth mindset and said, I can improve at math if I practice and get help, everything changed.	成长思维和说,我可以在数学上改进 如果我练习和寻求帮助,一切都改变了。
106	I started trying harder and I did improve.	我开始更努力地努力,我确实有所改进。
107	Your beliefs about yourself directly affect	你对自己的看法直接影响到
108	your motivation.	你的动机。
109	Anna, how did you first learn about self-motivation?	安娜,你是怎么学会自我激励的?
110	I started learning about self-motivation after a difficult year in my mid-twenties.	我20多岁时开始学习自我激励
111	I had big dreams.	我做了个大梦
112	I wanted to start my own small business, improve my English, travel more,	我想开始自己的小生意, 改进我的英语, 旅行更多,
113	and get healthy.	并获得健康。
114	But I wasn't doing any of those things.	但我没有做那些事
115	I had the dreams, but not the action.	我有梦想,但没有行动。
116	I felt frustrated and confused.	我感到沮丧和困惑。
117	Why could I not just do the things I wanted to do?	为什么我不能做我想做的事?
118	I started reading books about habits and motivation.	我开始读关于习惯和动机的书。
119	One book that changed my life was	有本书改变了我的生活
120	about setting clear goals and taking small actions every day.	每天确定明确的目标和采取小行动。
121	I learned that motivation	我学会了这个动机
122	doesn't always come first.	不总是先来.
123	Sometimes action comes first and motivation follows.	有时行动首先,动机随之而来。
124	That was a completely	那是个完全的
125	new idea for me.	对我来说是新主意
126	I thought you had to feel motivated before you could act, but actually,	我想你必须觉得 动机之前,你可以采取行动,但实际上,
127	you often feel motivated after you start acting.	在你开始演戏后,你常常觉得有动力
128	Mark, what do you think about that idea?	马克,你觉得怎么样?
129	I think that idea is one of the most useful things anyone can learn about motivation.	我认为,这个想法是任何人都能学到的关于动机的最有用的东西之一。
130	Many people wait to feel motivated before they begin.	许多人在开始前等着感到有动力。
131	They say, I will start exercising when I	他们说,我会开始锻炼 当我
132	feel more energetic, or I will study when I feel like it.	感觉更活力,否则我会学习 当我感觉它。
133	But that feeling often never comes,	但那种感觉经常从不出现
134	or it comes and goes very quickly.	或者它来去得很快。
135	The secret is to start even when you don't feel like it.	秘诀是即使你不喜欢也得开始
136	Start small.	开始小。
137	Do just two minutes.	就两分钟
138	Just open the book.	把书打开
139	Just put on your shoes.	只要穿上你的鞋子。
140	That small start	这个小小的开始
141	usually creates a little momentum, and momentum builds motivation.	通常会产生一点动力,而动力则会形成动力.
142	I heard someone compare it to	我听说有人把它比作
143	pushing a heavy cart.	推了辆重车
144	It's hardest to move at the very beginning, but once it starts rolling,	一开始很难移动 但一旦开始滚动
145	it's much easier to keep going.	继续走就容易多了
146	Starting is always the hardest part.	开始总是最难的
147	Have you experienced this, Anna?	你经历过吗,安娜?
148	Yes, absolutely.	是的,当然。
149	This is something I experience almost every week.	我几乎每个星期都会经历这样的事
150	For example,	举例来说,
151	I go for morning walks.	我早上去散步 早上去散步 早上去散步
152	There are many mornings when I wake up and I really don't want to go.	我醒来的时候有很多早晨 我真的不想去
153	My bed is warm and comfortable, and going outside in the cold seems terrible.	我的床暖和舒适, 外出在寒冷似乎可怕。
154	But I have a rule.	但我有一个规则。
155	I just put on my walking shoes.	我只是穿上我的步行鞋。
156	That's it.	就这样
157	Just the shoes.	只穿鞋子,别穿了
158	Once I have my shoes on,	一旦我穿上鞋子,
159	I almost always go.	我几乎总是去。
160	And once I am outside and walking, I feel wonderful.	一旦我出去走走,我感觉棒极了
161	I am always happy I	我一直很快乐
162	went.	已经走了。
163	I never come home and think, I wish I had stayed in bed.	我从来没有回家思考, 我希望我留在床上。
164	The motivation follows the action.	动机跟随行动。
165	This is called the two-minute rule by some coaches.	这被一些教练称为两分钟规则.
166	You just commit to two minutes of anything.	你只要承诺两分钟就够了
167	Often, two minutes turns into twenty.	通常,两分钟变成20分钟。
168	What small actions help you start when you don't feel	没有什么小动作帮助你开始 当你感觉不到
169	motivated?	动机?
170	Mark?	马克?
171	For me, the biggest small action is making my bed in the morning.	对我来说,最大的小动作是早上做我的床。
172	It sounds so simple and almost silly, but it works for me.	听起来很简单 几乎很傻 但对我有效
173	When I make my bed, I have already	当我做我的床,我已经
174	completed one task.	完成了一项任务。
175	My brain feels a small win and it wants another.	我的大脑感到一个小胜利 它想要另一个。
176	That feeling of completion	完成的感觉
177	gives me energy and a sense of control over the day.	让我对今天充满活力和掌控感
178	Another small action I use is writing one	我用的另一个小动作是写一个
179	sentence in my journal first thing in the morning.	明早第一件事就是在我的日记里说句
180	Just one sentence about how I feel or what I want	就一句话 关于我的感受或我想要的
181	from the day.	从一天。
182	Once I write that one sentence, I usually write more.	一旦我写了这句话, 我通常会写更多。
183	These entry point habits	这些进入点习惯
184	are very powerful.	是非常强大的。
185	They lower the barrier to starting.	他们降低障碍开始。
186	The hardest part of any task is	任何任务最难的部分是
187	beginning.	开始。
188	Make the beginning as small as possible and you make it easy to start.	使开头尽量小,使开头容易.
189	Let's talk about goals now, Anna.	让我们谈谈目标,安娜。
190	How important are goals for self-motivation?	自我激励的目标有多重要?
191	Goals are extremely important for self-motivation.	目标对于自我激励极为重要。
192	Without a clear goal, motivation has nowhere	没有明确的目标,动机就没有了
193	to go.	离开。
194	Imagine you are driving a car but you have no destination.	想象一下你开的是车,但你没有目的地。
195	You would just drive around	你会开车到处转转
196	without purpose.	没有目的。
197	Goals give you direction.	目标给你方向。
198	They tell you where to go and why.	他们告诉你去哪里和为什么。
199	But not all goals	但不是所有的目标
200	are created equal.	被创建为平等的。
201	I think goals need to be specific and personal.	我认为目标必须具体和针对个人。
202	A goal like,	目标像,
203	I want to be healthier is too vague.	我想健康是太模糊了。
204	A better goal is, I will walk for 30 minutes three times	更好的进球是,我会走30分钟三次
205	a week for the next month.	下个月一周
206	That is specific, measurable, and realistic.	这是具体、可衡量和现实的。
207	Also, the goal needs	此外,目标需要
208	to be your goal, not your parent's goal, not your teacher's goal, not what society says you should	成为你的目标 而不是你父母的目标 也不是你老师的目标
209	want.	想要吗?
210	Goals that come from your own values and desires create much stronger motivation.	来自于你们自己的价值观和愿望的目标,创造了更强大的动力。
211	Mark,	马克
212	how do you set your goals?	你怎么确定目标?
213	I use a simple system that I learned a few years ago.	我使用几年前学到的简单系统。
214	I set goals in	我设定了目标
215	three timeframes.	三个时限。
216	First, I have a big long-term goal, something I want in the next one to three	首先,我有一个长远的目标, 在接下来的一到三我想要的东西
217	years.	岁月
218	For example, improving my professional skills or building a healthy lifestyle.	例如,提高我的专业技能或建立健康的生活方式。
219	Second,	第二,我们...
220	I break that big goal into smaller monthly goals.	我打破了这个大目标 成为较小的月度目标。
221	What can I do this month to move toward the big	这个月我该做什么才能走向大局
222	goal?	目标?
223	Third, I break the monthly goal into weekly actions.	第三,我打破了每月的目标 成为每周的行动。
224	What will I do this week, specifically?	我这周要做什么?
225	This system makes big, scary goals feel manageable.	这个系统使大而可怕的目标感觉可以管理.
226	Instead of thinking, I want to	而不是思考,我想
227	write a book someday, which feels impossible, I think, I will write 200 words today.	总有一天会写一本书, 我觉得这是不可能的, 我想,我今天会写200个字。
228	200 words	200个字
229	a day becomes a book over time.	一天就变成一本书
230	Small steps, big results.	小步,大结果.
231	Do you write down your goals, Anna?	你记下你的目标了吗,安娜?
232	Yes.	对
233	Writing goals down is very important to me.	写下目标对我很重要。
234	There's a well-known idea that people who write	有个众所周知的想法是:
235	their goals are much more likely to achieve them.	它们的目标更有可能实现这些目标。
236	When you write a goal, it becomes more real and	当你写一个目标, 它变得更真实,
237	more serious.	更严重。
238	It moves from a vague wish in your head to a clear intention on paper.	它从你头脑中的模糊愿望变成纸上明确的意向。
239	I write my	我写
240	goals in my journal at the beginning of every month, and I review them every week.	我每个月初都在日记里写着目标, 我每周都审查它们。
241	Reviewing	审查
242	goals regularly is just as important as writing them.	目标与写作同样重要。
243	It keeps your attention focused.	它让你的注意力集中。
244	We are very	我们是非常的
245	easily distracted by social media, by other people's opinions, by daily problems.	容易被社交媒体,他人观点,日常问题所分心.
246	Reviewing	审查
247	your goals brings you back to what matters to you.	你的目标让你回到对你很重要的方面
248	I also write why next to each goal.	我还写了为什么每个目标旁边。
249	Why do I want	为什么我要
250	this?	这个?
251	The why is very powerful.	原因非常强大。
252	It is the fuel for motivation.	这是动机的燃料。
253	Mark, let's talk about the why.	马克,我们谈谈原因吧
254	How	怎么样
255	important is knowing your why?	重要的是知道你为什么?
256	Knowing your why is perhaps the most important thing in	知道你为什么 也许是最重要的事
257	self-motivation.	自我激励
258	The why is your reason for doing something.	为什么要做点什么?
259	And the deeper and more personal the	越深越个人
260	reason, the more powerful the motivation.	理由 动机越强大
261	For example, someone might say their goal is to	例如,有人可能会说他们的目标是
262	exercise.	运动。
263	Their why could be to lose weight, to feel more energetic, to be healthy for their	他们为什么要减肥, 感觉更有活力, 对自己的健康
264	children, or to feel confident.	孩子们,或感到自信。
265	The last two reasons, being there for children, feeling	后两个原因, 在那里的孩子,感觉
266	confident, are emotionally strong.	自信 情绪坚强
267	They connect to core human needs.	它们与人类的核心需求相关联。
268	When things get hard, those	当事情变得艰难,那些
269	deep reasons keep you going.	深层原因让你继续前进。
270	A shallow why breaks under pressure.	一个浅浅的原因,在压力下破裂。
271	A deep why holds.	一个深层原因
272	I think it is	我觉得是
273	worth spending time asking yourself honestly, why do I really want this?	值得花时间问你自己 诚实,我为什么真的想要这个?
274	What will it mean for my	这对我意味着什么
275	life?	生活吗?
276	The answer reveals a lot.	答案揭示了很多。
277	Anna, what is a why that has driven you strongly?	安娜,你为什么这么强烈?
278	One of my strongest	我最强的一个
279	whys was learning English seriously.	为什么他学英语很认真。
280	My surface reason was I want a better job.	我的表面原因就是我想要一个更好的工作。
281	But when I dug	但当我挖掘
282	deeper, the real reason was I want to communicate with people from all over the world.	更深入,真正的原因是 我想与来自世界各地的人沟通。
283	I want to	и稱
284	read books in their original language.	以原文阅读书籍。
285	I want to travel freely and not feel lost.	我想自由旅行,不要感到迷失
286	I want to feel	我想感觉
287	confident and capable.	自信和有能力。
288	Those deeper reasons were very emotional for me.	这些更深层的原因对我来说非常激动
289	They connected to my	他们联系到我
290	identity and my dreams.	身份和我的梦想
291	On days when studying English was boring or hard, I remembered those	在学习英语很无聊或困难的日子里,我记得那些
292	reasons and kept going.	继续前进
293	Now I'm here, hosting an English podcast.	现在我在这里,主持一个英国播客。
294	The why really works.	真正起作用的原因
295	I also think	我也觉得
296	it helps to picture yourself after you achieve the goal.	它帮助想象自己 在你达成目标之后。
297	How will you feel?	你会有什么感觉?
298	What will your life look	你的生活会是什么样子
299	like?	喜欢?
300	That visualization is a great motivator.	这种视觉化是一个伟大的驱动器。
301	Do you use visualization, Mark?	你使用视觉,马克?
302	Yes.	对
303	Visualization is	可视化是
304	a technique used by many athletes, performers, and successful people.	许多运动员、表演者和成功者使用的一种技术。
305	You close your eyes and imagine	你闭上眼睛想象
306	yourself achieving your goal in detail.	你自己详细实现了你的目标。
307	What do you see?	你看见什么了?
308	What do you hear?	你听见什么了?
309	How do you feel?	你感觉怎么样?
310	The more	越来越多
311	vivid and detailed the image, the better.	生动细致的画面,越好.
312	Your brain responds to a strong mental image in a way	你的大脑以某种方式回应了强烈的精神形象
313	that is similar to actually experiencing it.	这类似于实际经历。
314	It builds confidence and desire.	它建立信任和愿望。
315	I use visualization	我用视觉
316	when I have a big presentation or a new challenge.	当我有一个大 介绍或新的挑战。
317	I close my eyes and picture myself doing it	我闭上眼睛,想象自己这样做
318	confidently and well.	自信而精进.
319	It reduces my fear and increases my motivation.	这会减少我的恐惧,增加我的动机.
320	But I also think	但我也觉得
321	visualization should be paired with planning and action.	视觉应配合规划和行动。
322	Just imagining a goal without working	只是幻想一个目标不起作用
323	toward it is just daydreaming.	它只是白日梦。
324	You need both the dream and the plan.	你需要梦想和计划
325	Let's talk about planning now,	我们现在谈谈计划
326	Anna.	安娜,请问安娜
327	How does a plan help motivation?	计划如何帮助激励?
328	A plan is like a map for your motivation.	一个计划就像一张地图来激励你
329	Without a plan,	没有计划
330	you have a goal, but you don't know how to get there.	你有一个目标, 但你不知道如何到达那里。
331	That uncertainty is very discouraging.	这种不确定性令人非常沮丧。
332	You feel overwhelmed and don't know where to start.	你感到不堪重负 不知从何说起
333	A clear, simple plan removes that confusion.	一个明确、简单的计划可以消除这种混乱。
334	It says, do this today, do this tomorrow, do this next week.	它说,今天做,明天做,下周做。
335	You follow the steps and slowly,	你跟着台阶慢慢走
336	you move forward.	前进
337	I keep my plans very simple.	我的计划很简单
338	I don't write complicated systems.	我不写复杂的系统。
339	I just write	我只是写
340	three things I will do today that move me toward my goal.	今天我将做三件事 推动我走向我的目标。
341	Just three things.	仅三事.
342	That is	这是
343	manageable and not overwhelming.	可控的,而不是压倒性的。
344	I also plan for obstacles.	我也计划设置障碍
345	I ask myself, what might stop me today?	我问自己 今天有什么能阻止我?
346	And what will I do if that happens?	如果发生这种事我该怎么办?
347	This kind of planning makes me feel prepared and confident.	这种计划让我感到准备和自信.
348	Mark, what do you do when your plan doesn't work?	马克,你做什么 当你的计划不起作用?
349	When my plan doesn't work, I try not to treat it	当我的计划失败了,我尽量不治疗
350	as a failure.	作为失败。
351	I treat it as information.	我把它当作信息
352	Something didn't work, okay, why?	有些事没成功,为什么?
353	Was the plan too ambitious?	计划是不是太雄心勃勃了?
354	Was the timing wrong?	时机不对吗?
355	Was I missing a skill or resource?	我缺少技能或资源吗?
356	I ask those questions and I adjust.	我问了那些问题,我做了调整。
357	Flexibility is very important in self-motivation.	灵活性在自动机中非常重要.
358	Many people have an all-or-nothing mindset.	许多人有一种全能或无能的心态。
359	If they miss one day of exercise, they say, I failed.	如果他们错过一天的锻炼, 他们说,我失败了。
360	I give up.	我放弃了
361	But that is not realistic.	但这不现实。
362	Life is messy.	生活是混乱的。
363	Plans change.	计划改变。
364	The key is not to be perfect.	关键不是完美
365	It is to be persistent.	这将是持久的。
366	Persist means you	坚持就是说你
367	keep going even after small failures.	继续前进,即使小失败。
368	I sometimes think of motivation like a bouncing ball.	我有时会把动机想成弹球
369	You will	你会的
370	drop it sometimes.	有时候放下
371	That is normal.	这是正常的。
372	The important thing is to pick it back up again.	重要的事情是把它重新捡起来。
373	How do you	你好吗?
374	handle failure and setbacks, Anna?	处理失败和挫折,安娜?
375	Handling failure is one of the most important skills	处理失败是最重要的技能之一
376	for self-motivation.	为自动机.
377	When something goes wrong, my first step is to allow myself to feel disappointed,	当事情出问题时,我的第一步是让自己感到失望,
378	but only for a short time.	但时间很短
379	I give myself one day to feel bad.	我总有一天会感到难过
380	Then I move on.	然后我继续前进
381	I think it is important	我觉得很重要
382	to allow negative feelings, but not to live in them forever.	允许负面情绪,但不能永远生活在其中。
383	After that short feeling time,	在这短暂的感受时间之后
384	I look at what happened objectively.	我看着客观上发生了什么
385	What went wrong?	发生什么了?
386	What can I learn?	我能学到什么?
387	What will I do differently?	我该怎么办?
388	I write these things down.	我把这些写下来。
389	This turns a failure into a lesson.	这把失败变成了教训。
390	It keeps my self-respect and my	这让我的自尊和我的
391	forward momentum.	前进动力。
392	I also remind myself of past successes.	我还提醒自己过去的成功。
393	When I doubt myself after a failure,	当我在失败后怀疑自己
394	I look at my journal and read about times I succeeded.	我看着我的日记,读了我成功的时代。
395	That reminder gives me confidence	那提醒让我有信心
396	to try again.	再次尝试。
397	Let's talk about confidence and motivation.	让我们谈谈信心和动机。
398	Are they connected, Mark?	他们有联系吗,马克?
399	Yes, confidence and motivation are deeply connected.	是的,信心和动机密切相关。
400	When you feel confident, you believe	当你感到自信,你相信
401	you can do something, so you try.	你可以做一些事情, 所以你尝试。
402	When you try and succeed, your confidence grows,	当你尝试和成功, 你的信心增加,
403	and growing confidence increases your motivation.	信心的增强会增加你的动机
404	It's a positive cycle.	阳气循环.
405	But the opposite is also	但与此相反的是
406	true.	没错
407	When you feel low confidence, you doubt yourself and avoid trying.	当你感到信心低落时,你会怀疑自己并避免尝试.
408	When you avoid things,	当你躲起来的时候
409	you miss the chance to succeed, and that decreases your motivation further.	你错过了成功的机会, 这进一步降低了你的动机。
410	So how do you build confidence?	那你是怎么建立信任的?
411	Mainly through small successes.	主要通过小的成功。
412	You set a small achievable goal.	你设定了一个可以实现的小目标。
413	You achieve it.	你实现了它。
414	You feel proud and capable.	你感到骄傲和有能力。
415	You set another small goal.	你设定了另一个小目标。
416	Over time, these small	随着时间的推移,这些小
417	wins build a strong foundation of confidence.	胜利为信心奠定坚实的基础。
418	I always say success builds success.	我总是说,成功可以创造成功。
419	One small	一个小
420	win is the seed of the next.	胜利是下一个的种子。
421	Anna, what gives you confidence when you feel low?	安娜,你感觉低落时 怎么会有自信?
422	When I feel low in confidence, a few things help me.	当信心低落时,有几件事对我有所帮助.
423	First, I remember my past wins.	首先,我记得我过去的胜利。
424	I have a	我有一个
425	small list I keep in my journal, moments when I did something I was proud of.	我的日记里有一份小清单, 当我做了一些我骄傲的事的时候。
426	Reading that list	看那张名单
427	reminds me that I am capable.	让我想起我的能力
428	Second, I do something I am already good at.	第二,我做了一些我已经擅长的事情。
429	If I feel	如果我觉得
430	insecure about a new challenge, I first do a task I know I can complete well.	面对新的挑战,我首先做一个我知道可以完成的任务。
431	That small success	这小小的成功
432	warms up my confidence, like stretching before exercise.	唤起我的信心 就像锻炼前的伸展
433	Third, I talk to someone who believes	第三,我跟相信的人说话
434	in me.	对我来说。
435	Sometimes we need a friend to remind us of our strengths.	有时我们需要一个朋友来提醒我们的长处。
436	We can be very blind to	我们可以非常盲目
437	our own abilities.	我们自己的能力
438	Having one or two people who genuinely support you is incredibly valuable for	拥有一两个真正支持你的人 是非常有价值的
439	motivation.	动机。
440	Mark, how does the people around us affect our self-motivation?	马克,我们周围的人 如何影响我们的自我动力?
441	The people around	周围的人
442	us have a huge effect on our motivation, probably more than we realize.	我们对我们的动机有巨大的影响, 可能比我们意识到的还要大。
443	Research shows that we are	研究表明,我们
444	strongly influenced by the habits and attitudes of the people we spend the most time with.	强烈地受到我们最常在一起的人的习惯和态度的影响。
445	If you are surrounded by motivated, positive, ambitious people, their energy is contagious.	如果你被积极、积极、雄心勃勃的人包围,他们的能量就具有传染性。
446	You naturally start to think and act like them.	你自然地开始思考并表现得像他们一样.
447	But if you spend most of your time with people	但是如果你把大部分时间都花在别人身上
448	who complain, give up easily, or discourage new ideas, that energy is also contagious,	他们抱怨,轻易放弃, 或劝阻新的想法, 能量也是传染性的,
449	in a negative direction.	向负面方向前进。
450	I'm not saying you should abandon friends who struggle,	我不是说你应该抛弃那些挣扎的朋友
451	but I do think you should be intentional about where you spend your energy and who you listen to.	但我确实认为你应该故意 把你精力花在什么地方 以及你听谁的话
452	Find people who inspire you.	找到激励你的人
453	Spend more time with them.	花更多的时间和他们在一起。
454	Their motivation will feed yours.	他们的动机会满足你的
455	Do you have people like that in your life, Anna?	你有这样的人吗,安娜?
456	Yes, I have a few people who are very important	对,我有几个重要人物
457	for my motivation.	为了我的动机。
458	My best friend is a very hard-working and creative person.	我最好的朋友是一个非常勤奋和富有创造力的人.
459	When I am	当我是
460	around her, I feel more energetic and ambitious.	在她身边,我觉得 更充满活力和野心。
461	She inspires me without even trying.	她激励我,甚至没有尝试。
462	I also follow	我也跟着
463	a few people online.	几人在线.
464	Writers, coaches, creators, whose work and words inspire me.	作家,导师,创作者,他们的作品和文字启发了我.
465	Reading their	读他们
466	stories or watching their videos helps me feel connected to a bigger world of motivated people.	故事或观看他们的视频能帮助我感受到 与一个更大的充满积极性的人的世界的联系。
467	I think community is very powerful for motivation.	我认为社区对激励非常强大。
468	Many people join groups or clubs, running groups,	许多人加入团体或俱乐部, 管理团体,
469	study groups, online communities, where everyone shares the same goal.	学习团体,网络社区,每个人都有相同的目标.
470	That shared energy is very	共享的能量非常强
471	motivating.	动机
472	You feel less alone in your efforts.	你在努力中感到不那么孤独。
473	And when others see your progress, it encourages	当别人看到你的进步,它鼓励
474	you to continue.	你继续
475	Have you ever joined a group to help with motivation, Mark?	你加入过一个团体 帮助激励,马克?
476	Yes, a few years ago,	对,几年前
477	I joined a running group.	我加入了一个运行组。
478	I'm not a natural runner.	我不是一个自然的跑者。
479	I find it hard and I used to hate it.	我发现它很难 我曾经讨厌它。
480	But when I started running with a group every Saturday morning, everything changed.	但当我开始与一个团体 每周六早上,一切都改变了。
481	I did not	我没有
482	want to let the group down.	想要让团体失望。
483	I knew they would be there and I didn't want to be the person who didn't	我知道他们会在那里, 我不想成为那个没有的人
484	show up.	出现.
485	That social commitment was very motivating.	这种社会承诺非常激励人心。
486	Over time, I also started to enjoy the conversations	随着时间的推移,我也开始喜欢那些对话
487	during the runs.	运行期间。
488	And the feeling of finishing a run with a group is wonderful.	和一群人一起跑步的感觉真好
489	You celebrate	你庆祝一下
490	together.	一起来
491	I went from hating running to looking forward to Saturdays.	我从讨厌跑步到期待周六
492	The group changed my	集团改变了我
493	motivation completely.	动机完全。
494	Commitment to others is a very powerful tool for motivation.	对他人的承诺是激励他人的一个非常有力的工具。
495	When you make	当你做
496	promise to yourself, it's easy to break.	答应你,很容易破解
497	When you make a promise to others, it's much harder.	当你对别人许下诺言,那就难多了.
498	Anna, let's talk about habits and routines now.	安娜,让我们谈谈习惯和常规。
499	Yes, habits and routines are incredibly important	是的,习惯和习惯都很重要
500	for self-motivation.	为自动机.
501	Here's the thing about motivation.	动机是这样的
502	It naturally goes up and down.	自然上下行.
503	Some days, you feel very driven and energetic.	某天,你感到非常驱动和精力充沛。
504	Other days, you feel flat and unmotivated.	其他的日子,你感觉平坦,没有动机。
505	If your progress depends only on your feelings, you will be very inconsistent.	如果你的进展只取决于你的感受, 你会非常不一致。
506	But if your progress	但如果你的进展
507	depends on habits and routines, you keep moving forward even on low motivation days.	取决于习惯和习惯, 你继续前进 即使低动力的日子。
508	A habit is	一个习惯是
509	an automatic behavior.	一个自动的行为。
510	You do it without thinking too much.	你这样做没有太多思考。
511	You brush your teeth every morning,	你每天早晨刷牙,
512	not because you feel motivated, but because it is a habit.	不是因为你觉得有动机 而是因为那是习惯
513	You can build the same kind of automatic	你可以建造同样的自动
514	behavior around your goals.	行为围绕你的目标。
515	If studying English every morning becomes a habit, you will do it	如果每天早上学英语就成习惯了
516	whether you feel motivated or not.	无论你有没有动机
517	Consistency beats motivation every single time.	一贯性每次都能战胜动机.
518	Mark,	马克
519	how do you build good habits?	如何建立良好的习惯?
520	Building good habits is a skill.	建立良好的习惯是一种技能.
521	I follow a few simple principles.	我遵循一些简单的原则。
522	First, I make the habit very easy to start.	首先,我让习惯很容易开始。
523	If the habit is too hard at the beginning,	如果一开始习惯太难
524	I will avoid it.	我会避免它。
525	So I start with the smallest possible version.	所以我从最小的版本开始。
526	Want to read more?	想读更多吗?
527	Start with	开始
528	one page a night.	一页一夜。
529	Want to exercise?	想锻炼吗?
530	Start with five minutes.	从五分钟开始
531	Once the habit is established,	一旦习惯成立
532	I can gradually increase it.	我可以逐渐增加它。
533	Second, I link the new habit to an existing one, habit stacking.	第二,我把新习惯和现有的习惯联系起来, 习惯堆叠。
534	After I drink my morning coffee, I will do 10 minutes of English practice.	喝完早上的咖啡,我会做十分钟的英语练习。
535	The coffee is the	咖啡就是那个
536	for the new habit.	新的习惯。
537	Third, I track my habits.	第三,我跟踪我的习惯。
538	I use a simple calendar and put a mark on every	我用一个简单的日历,在每一个
539	day I do the habit.	一天我做习惯。
540	A streak of marks is very motivating.	一连串的印记都非常刺激
541	You don't want to break the chain.	不欲断链.
542	These three simple steps have helped me build lasting habits.	这三个简单的步骤帮助我建立了持久的习惯.
543	What is a habit you built that	你所创造的习惯是什么?
544	changed your life, Anna?	改变了你的生活,安娜?
545	The habit that changed my life most is daily reading.	改变我一生的习惯是每日阅读
546	I started reading	我开始读书
547	just 10 pages every night before bed.	每天睡觉前只有10页
548	It seemed like nothing at first, but 10 pages a night is	一开始看起来没什么 但每晚有10页
549	about 300 pages a month.	每月约300页。
550	That is one or two books a month.	一个月一两本书
551	Over one year, I read more than 15 books.	一年多,我读了15多本书.
552	Those books changed how I think, how I communicate, and how I see the world.	这些书改变了我的想法、沟通方式和对世界的看法。
553	I learned so many new	我学了很多新东西
554	about psychology, about habits, about history, about creativity.	心理学 习惯 历史 创造力
555	I became a better thinker	我成了一个更好的思想家
556	and a better English speaker, all from 10 pages a night.	一个更好的英语演讲者, 全部从晚上10页。
557	I never would have believed that at the	我绝对不会相信
558	start.	开始
559	This is a great example of how a tiny, consistent habit creates enormous change over	这是一个很好的例子 说明一个小的,持续的习惯 如何产生巨大的变化
560	time.	时间。
561	The power of small and consistent actions is amazing.	小而一贯行动的力量是惊人的。
562	Let's talk about procrastination now,	让我们谈谈拖延,现在,
563	Mark.	马克
564	Why do people procrastinate?	为什么人们会拖延?
565	Procrastination is one of the biggest enemies	拖延是最大的敌人之一
566	of self-motivation.	自动机。
567	It means you delay doing something even when you know you should do it.	这意味着你推迟做一些事情 即使你知道你应该这样做。
568	You say, I'll do it later, and later never comes.	你说,我会做以后, 以后永远不会来。
569	Why do people procrastinate?	为什么人们会拖延?
570	It's usually because	这通常是因为
571	of one of these reasons.	这些原因之一。
572	First, the task feels too big or overwhelming.	首先,任务太大或过于艰巨。
573	Second, there's a fear of	第二,有人担心
574	start, you can't fail.	开始,你不能失败。
575	Third, there's a fear of imperfection.	三是恐有不完善.
576	You want to do it perfectly,	你想完美地做到这一点,
577	so you wait for the perfect moment that never arrives.	所以,你等待 完美的时刻,从来没有到来。
578	Fourth, the task is boring or unpleasant.	第四,任务很无聊或不愉快。
579	Understanding why you are procrastinating is the first step to stopping it.	理解你为什么拖延是阻止它的第一步。
580	Each reason needs a	每个原因都需要一个
581	different solution.	不同的解决方案。
582	For the too big reason, break the task into tiny pieces.	由于太大的原因,把任务拆成小块.
583	For the fear of failure	怕失败
584	remind yourself that done is better than perfect.	提醒自己 做得比完美更好
585	Anna, what is your best tip for fighting	安娜,什么是你最好的 小费战斗
586	procrastination?	拖延吗?
587	My best tip for fighting procrastination is the five-minute commitment.	我与拖延作斗争的最佳提示是五分钟的承诺。
588	When I don't want to start something, I tell myself, just do it for five minutes.	当我不想开始的时候,我告诉自己,只要做五分钟。
589	After five	五点之后
590	minutes, you can stop if you want.	几分钟,你可以停止,如果你想。
591	Almost always after five minutes, I am already working and I	几乎总是在五分钟后, 我已经在工作了,我
592	keep going.	继续
593	The starting was the barrier, not the task itself.	起点是障碍,而不是任务本身。
594	Another tip I love is removing	我最喜欢的又一个小费是去掉
595	distractions before I start.	在我开始之前会分心
596	I put my phone in another room.	我把我的手机放在另一个房间。
597	I close unnecessary browser tabs.	我关闭不必要的浏览器标签。
598	I make myself a cup of tea.	我给自己泡杯茶
599	Then I sit down with everything ready and nothing to distract me.	然后,我坐下来与一切准备 和没有什么让我分心。
600	A clear environment helps a clear mind.	清晰的环境有助于清晰的思维。
601	I also use a timer.	我也用计时器
602	I work for 25 minutes with full focus,	我全神贯注地工作了25分钟
603	then take a five-minute break.	然后休息五分钟
604	This is called the Pomodoro Technique.	这叫波莫多罗科技
605	It makes long tasks feel very	这让漫长的任务感觉非常
606	manageable.	可控。
607	Have you tried the Pomodoro Technique, Mark?	你试过波莫多罗技术吗,马克?
608	是的,Pomodoro技术是很好的。
609	Working for 25 minutes with full focus, then resting for five minutes, then repeating, it keeps	工作25分钟 全焦,然后休息5分钟 然后重复,它保持
610	your brain fresh and makes deep work very achievable.	你的大脑新鲜, 使深层工作非常可以实现。
611	I use it for writing, studying,	我用它来写作 学习
612	and complex tasks.	和复杂的任务。
613	But even simpler than Pomodoro is just removing your phone from the room.	但比波莫多罗更简单的是 把手机从房间里移走
614	I think the smartphone is the number one killer of self-motivation in the modern world.	我认为智能手机是现代世界自动机第一杀手.
615	Every notification is a little interruption.	每次通知都有点中断
616	Every scroll through social media is five or	每个滚动通过社交媒体是五或
617	ten minutes of your goal time gone.	你10分钟的进球时间走了。
618	I started leaving my phone in another room when I work or	我上班时把手机放在别的房间
619	study and my productivity increased enormously.	学习和我的生产力大大提高。
620	We are not strong as our habits.	我们不像我们的习惯那么强壮。
621	Our environment	我们的环境
622	often controls us.	经常控制我们。
623	So design your environment to support your goals, not to distract from them.	所以设计你的环境来支持你的目标,而不是分散他们的注意力。
624	Anna, let's talk about energy and self-motivation.	安娜,让我们谈谈能量和自动机
625	Are they connected?	他们有联系吗?
626	Absolutely.	当然
627	Energy and motivation are very closely connected.	能量和动力是紧密相连的.
628	When your energy is low,	当你的能量很低,
629	even small tasks feel impossible.	甚至小任务都觉得不可能
630	When your energy is high, you feel motivated to do many things.	当你精力旺盛的时候,你会觉得有动机做很多事情.
631	So taking care of your physical energy is a form of self-motivation.	所以照顾身体能量是一种自我激励的形式.
632	This means sleeping enough,	意思是睡够了
633	eating nutritious food, moving your body regularly, and taking real breaks.	吃有营养的食物 经常移动身体 休息
634	I noticed that my most	我发现我最
635	motivated periods always coincide with the times I sleep well and exercise regularly.	有动机的时期总是与我睡觉和经常锻炼的时间相吻合。
636	My lowest	我最贱的
637	motivation periods are always when I am tired, eating poorly, or sitting too much.	动机期总是当我累了,吃得不好,或者坐得太多。
638	Many people	许多人
639	try to push through low energy with willpower or caffeine, but that only works for a short time.	尝试用意志力或咖啡因推动低能量,但这只是短期的工作.
640	The sustainable solution is to manage your energy levels through good physical habits.	可持续的解决方案是通过良好的物理习惯来管理你的能量水平.
641	Motivation follows energy.	动力跟随能量.
642	Mark, when during the day are you most motivated?	马克,白天你什么时候最有动机?
643	I am definitely a morning person.	我绝对是一个早晨的人。
644	I feel most sharp, creative, and motivated in the first two	我觉得最尖锐,最有创造力,最有动力的前两个
645	to three hours after I wake up.	3小时后我醒来。
646	That's when I do my most important and creative work.	那时我做了我最重要和最有创意的工作.
647	I protect	我保护
648	those morning hours very carefully.	那些早晨非常谨慎。
649	I do not check social media or emails until I've finished my	直到我完成我的社交媒体或电子邮件
650	important task of the day.	今天的重要任务
651	After lunch, my energy naturally drops a little.	午饭后,我的能量自然会下降一点.
652	I use that lower energy	我用的是更低的能量
653	time for smaller, routine tasks, answering messages, organizing, reading.	时间用于较小的例行任务,回答消息,组织,阅读.
654	In the late afternoon,	下午很晚的时候
655	my energy often comes back a little, but not as strongly as the morning.	我的能量常常会回来一点, 但不像早上那么强烈。
656	Understanding your own	了解你自己 了解你自己
657	energy patterns is very useful for self-motivation.	能量模式对自我激励非常有用。
658	Schedule your hardest, most important tasks for	安排你最艰难最重要的任务
659	your highest energy time.	你的最高能量时间。
660	Don't waste your peak hours on easy tasks.	别把高峰时间浪费在容易的任务上
661	Do you know your own energy	你知道自己的能量吗?
662	patterns, Anna?	规律,安娜?
663	Yes, I am also more productive in the mornings.	是的,我早上也比较有成果。
664	My mind feels clearest before noon.	中午前我感觉最清楚
665	I use that time for writing, learning, or anything that requires real concentration.	我用那个时间来写作,学习,或者任何需要真正集中精神的东西.
666	In the	在那个
667	afternoons, I feel slower, so I use that time for lighter work, organizing, responding to messages,	午后,我感觉慢了,所以我利用那时间 做更轻松的工作,组织起来,回应信息,
668	doing simple tasks.	执行简单的任务。
669	I also discovered that short afternoon walks boost my energy significantly.	我发现下午的散步能大大提升我的能量
670	Even a 10-minute walk outside around 3 o'clock gives me a second wave of motivation and energy	三点左右出去走10分钟 就能给我第二次动力和精力
671	for the rest of the day.	今余时.
672	I think people underestimate the power of movement as an energy	我认为人们低估了运动的力量 作为一种能量
673	booster.	助动器.
674	When you feel unmotivated and sluggish, the best thing to do is often the thing you least	当你感到无动力和迟钝时, 最好的事情是 你最不爱做的事
675	want to do, get up and move.	想做,起来,走。
676	It almost always helps.	它几乎总是帮助。
677	Mark, let's talk about self-talk.	马克,我们谈谈自言自语
678	How does	怎么样
679	the way we talk to ourselves affect motivation?	我们对自己说话的方式会影响动机吗?
680	Self-talk has an enormous effect on motivation.	自言自语对动机有巨大影响.
681	The words we say to ourselves in our heads are like a constant background voice,	我们脑中对自己说的话 就像一个不断的背景声音
682	and that voice is either encouraging or discouraging.	而这种声音要么是鼓励性的,要么是令人沮丧的。
683	Many people have a very harsh	很多人都很严厉
684	inner critic.	内部评论家.
685	They say things to themselves like, you're so lazy, you always fail, or you will never	他们自言自语 你这么懒 你总是失败 否则你永远不会
686	be good enough.	足够好。
687	That kind of self-talk destroys motivation.	这种自言自语会破坏动机
688	If a friend talked to you like that,	如果一个朋友那样跟你说话
689	you would stop spending time with them, but we say these things to ourselves all day.	你会停止花时间和他们在一起 但我们整天都对自己说这些
690	The good news is that you can change your self-talk.	好消息是你可以改变自我对话
691	It takes practice, but it is possible.	这需要练习,但有可能。
692	Notice when the negative voice appears.	注意阴性声音出现时
693	Challenge it.	挑战它。
694	Replace it with something	换成什么
695	realistic.	现实主义
696	Instead of, I can't do this, try, this is hard, but I can try one step at a time.	而不是,我不能做到这一点,尝试,这是很难的, 但我可以尝试一步一步。
697	That small shift changes your whole emotional state.	那小班改变了你的情绪状态
698	Anna, how do you practice positive self-talk?	安娜,你如何练习积极的自我对话?
699	I practice positive self-talk in several ways.	我从几个方面练习积极的自我对话。
700	First, I pay attention to my thoughts when I	首先,我关注我的想法 当我
701	face a challenge.	面对挑战。
702	If I hear a negative thought, I name it.	如果我听到一个负面的想法,我把它命名。
703	I say, oh, there's the inner critic again.	我说,哦,又有内在的批评家。
704	Naming it gives me distance from it.	命名它让我远离它。
705	It reminds me that the thought is not the truth.	它提醒我,思想不是事实。
706	It is just a	这只是一个
707	habit.	习惯
708	Second, I have a few go-to phrases I use when I need encouragement.	第二,我有一些我需要鼓励时使用的措辞。
709	For example, one step	例如,一步
710	at a time.	一次来
711	Progress is more important than perfection.	进步比完美更重要。
712	I have done hard things before.	我以前做过很辛苦的事
713	These phrases are short and simple, but they shift my mindset quickly.	这些短语简洁简洁,但迅速改变了我的心态.
714	Third, I sometimes	第三,我有时候
715	speak to myself in the third person.	在第三人称中跟我说话
716	Instead of, I can't do this, I say, Anna, you can do this.	而不是,我不能做到这一点, 我说,安娜,你可以做到这一点。
717	Research shows this technique, talking to yourself by name, creates useful emotional	研究显示这种技术,用自己的名字说话,创造了有用的情感
718	distance and increases self-control and motivation.	距离和增强自我控制和动力。
719	Do you ever use encouraging phrases, Mark?	你用过鼓励语吗,马克?
720	Yes.	对
721	I have a few personal mantras.	我有一些个人的漫画。
722	Short phrases I repeat to myself when I need strength.	当我需要力量时 我会重复短句
723	One of mine is, start before you're ready.	我的其中一个是,在你准备好之前开始。
724	It reminds me not to wait for the perfect conditions.	它提醒我不要等待 完美的条件。
725	Another one is, discipline is freedom.	另一个是,纪律是自由。
726	At first, this sounds strange.	一开始,这听起来很奇怪。
727	How can discipline be	纪律如何
728	freedom?	自由吗?
729	But I have found it to be very true.	但我发现这是非常真实的。
730	When I am disciplined about my goals and habits,	当我遵守我的目标和习惯时
731	I actually feel freer.	其实我觉得更自由。
732	I have more energy, more time, and more confidence.	我有更多的精力,更多的时间和信心。
733	Discipline creates the	纪律创建
734	我想这么做 I want.
735	Without discipline, I drift and feel lost.	没有纪律,我漂泊 并感到迷失。
736	Another phrase I love is, compare yourself	我最喜欢的另一句话是 比较一下你自己
737	to who you were yesterday, not to who someone else is today.	昨天你是谁 而不是今天别人是谁
738	Comparing yourself to others is	把自己和别人比起来
739	very damaging to motivation.	对动机非常有害
740	The only competition that matters is with your past self.	唯一重要的竞争就是你的过去
741	Are you better	你怎么样?
742	today than yesterday?	今天比昨天还好吗?
743	That is what counts.	这是最重要的。
744	Anna, what is your personal mantra?	安娜,你的个人口号是什么?
745	My personal mantra is, done is better than perfect.	我个人的口号是 做得比完美更好
746	I need to remind myself of this often, because I have perfectionist tendencies.	我要经常提醒自己 因为我有完美主义倾向
747	I sometimes delay finishing things because they are not quite right.	我有时会推迟完成 因为它们不太对劲
748	But perfectionism,	但完美主义,
749	as we discussed before, is a motivation killer.	正如我们之前讨论过的, 是一个动机杀手。
750	It keeps you stuck.	它让你卡住了。
751	Done is better than perfect	完成比完美还好
752	reminds me that completing something imperfect is a thousand times more valuable than an	提醒我,完成一些不完美的事情 比一个
753	masterpiece that exists in my imagination.	我想象中的杰作
754	I also love the phrase, every day is a new start.	我也喜欢这句,每天都是一个新的开始。
755	When I have a bad day or miss a habit, I remind myself that tomorrow is a fresh beginning.	当我有一个糟糕的一天或错过一个习惯,我提醒自己,明天是一个新的开端。
756	The past day is gone.	过去日已去.
757	I can choose differently tomorrow.	我可以选择不同的明天。
758	That idea takes the pressure off and keeps me motivated to try again.	这个想法消除了压力 让我重新尝试
759	Before we say goodbye today, I want to leave our listeners with a few final thoughts.	在我们今天告别之前,我想给我们的听众留下一些最后的想法。
760	Self-motivation is not about being perfect.	自性非是圆满.
761	It is not about feeling excited every single day.	这不是每天感到兴奋。
762	It's about building habits, knowing your why, taking small steps and being kind to yourself	这是关于建立习惯, 知道你的原因, 采取小步和善待自己
763	when things are hard.	当事情变得艰难。
764	Every person listening today has goals and dreams inside them.	每个人今天聆听 都有目标和梦想
765	The question is not whether those goals are possible.	问题不在于这些目标是否可能实现。
766	They probably are.	也许吧
767	The question is,	问题是,
768	will you take the first small step today?	你今天会迈出第一步吗?
769	Not tomorrow, not next Monday, today.	不是明天,不是下周一,今天。
770	One step,	一步来
771	no matter how small.	无论多么小。
772	That step is the beginning of everything.	这个步骤是一切的开始。
773	I believe in every person listening.	我相信每个人都在听
774	You have what it takes.	你有它所需要的。
775	And remember, motivation follows action.	记住,动机是行动
776	So go take that first step.	所以,去迈出第一步。
777	Thank you so much for listening.	谢谢你的聆听
778	And thank you, Anna, for this wonderful conversation today.	谢谢你 安娜 今天的精彩谈话
779	Thank you, Mark.	谢谢你,马克。
780	This was such an energizing and inspiring conversation.	这是一个充满活力和鼓舞人心的对话。
781	And a huge thank you to all of you who listened today.	非常感谢你们今天的所有听众。
782	I hope this episode gave you something	我希望这集能给你一些东西
783	useful.	实用。
784	A new idea, a tip, a phrase, or just the reminder that you are capable of more than you	一个新想法,一个提示,一个短语, 或只是提醒你 你的能力比你更多
785	think.	以为.
786	Self-motivation is a skill.	自性为技.
787	And like any skill, it grows with practice and patience.	像任何技能一样,它会随着练习和耐心而增长。
788	Be patient with yourself.	耐心点
789	Celebrate your small wins.	庆祝你的小胜利
790	Find your why.	找出你为什么。
791	Build tiny habits.	建立微小的习惯.
792	Surround	周边
793	yourself with people who inspire you.	和那些激励你的人在一起
794	And please, be kind to your inner voice.	请对你的内心声音好点
795	You are your own most	你是你自己最厉害的
796	important coach.	重要的教练
797	If this podcast helped you even a little, please share it with a friend who might	如果播客能帮助你一点 请和朋友分享
798	need some motivation today.	今天需要一些动力
799	Come back next time for more friendly English conversations.	下次再来聊聊更友好的英语对话
800	Until then,	在这之前
801	keep going.	继续
802	You've got this.	你得到了这个。
803	Goodbye from me, Anna.	再见,安娜

该视频共有字幕 803 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】如何保持每日的内驱力｜How to Stay Self-Motivated Every Day｜沉浸式学习 p02 英文 (P2)

【🎧每日 30 分钟英语播客】如何保持每日的内驱力｜How to Stay Self-Motivated Every Day｜沉浸式学习 p02 英文 (P2)

发布于 2026-10-19 · 时长 34:42

字幕摘录

时间	英文	中文
0:00	Hello, everyone, and welcome to our podcast.	大家好 欢迎收看我们的播客
0:03	My name is Anna, and I am so happy you are	我叫安娜,我很高兴你
0:06	here with us today.	今天和我们在一起
0:07	Today, we have a very exciting and important topic.	今天,我们有一个非常令人兴奋和重要的议题。
0:12	We are going	我们要走了
0:12	to talk about self-motivation.	谈论自我激励。
0:15	Self-motivation means the ability to push yourself forward,	自我激励意味着有能力推进自己,
0:19	to do things, reach your goals, and keep going, even when it is hard.	做事情,达到你的目标, 并继续前进, 即使它很难。
0:24	This topic is important	这个问题很重要
0:26	for everyone—students, workers, parents, dreamers.	对每个人来说——学生、工人、父母、梦想家。

展开字幕全文（818 条）

序号	英文	中文
1	Hello, everyone, and welcome to our podcast.	大家好 欢迎收看我们的播客
2	My name is Anna, and I am so happy you are	我叫安娜,我很高兴你
3	here with us today.	今天和我们在一起
4	Today, we have a very exciting and important topic.	今天,我们有一个非常令人兴奋和重要的议题。
5	We are going	我们要走了
6	to talk about self-motivation.	谈论自我激励。
7	Self-motivation means the ability to push yourself forward,	自我激励意味着有能力推进自己,
8	to do things, reach your goals, and keep going, even when it is hard.	做事情,达到你的目标, 并继续前进, 即使它很难。
9	This topic is important	这个问题很重要
10	for everyone—students, workers, parents, dreamers.	对每个人来说——学生、工人、父母、梦想家。
11	Everyone needs motivation in life.	每个人都需要生活中的动力
12	I am joined today by my wonderful co-host, Mark.	我今天和我的好搭档马克在一起
13	We will talk about what motivation is,	我们来谈谈动机是什么
14	why we lose it, and how to find it again.	为什么我们失去它, 以及如何再次找到它。
15	We use simple English, so this podcast is	我们使用简单的英语,所以这个播客是
16	perfect for beginners.	适合初学者
17	Hi, Mark, how are you feeling today?	嗨,马克,你今天感觉怎么样?
18	And are you ready to talk about	你准备好谈论
19	self-motivation?	自我激励?
20	Hi, Anna.	嗨,安娜,你好吗?
21	I am feeling great and very motivated today, which is perfect for our topic.	我今天感到棒极了,非常有动力,这非常适合我们的主题。
22	Hello	哈罗
23	to all our wonderful listeners.	我们所有的听众。
24	Self-motivation is one of my favorite subjects.	自动机是我最喜欢的学科之一.
25	I think about	我想着
26	it a lot, because honestly, staying motivated is something I have personally struggled with	有很多,因为说实话, 保持积极性是我个人奋斗过的事情
27	over the years.	多年来
28	I have had periods of very high energy and ambition, and other periods	我曾经有过非常高的精力和雄心以及其他时期
29	of feeling completely stuck.	感觉完全卡住了。
30	Learning about self-motivation helped me understand why that	学习自我激励有助于我理解为什么
31	and what to do about it.	怎么办呢?
32	And the good news is, self-motivation is a skill.	好消息是,自我激励是一种技能。
33	You can learn	你可以学的
34	it and get better at it over time.	随时间变好
35	That is very encouraging.	这非常令人鼓舞。
36	So let's explore this topic	我们来探讨一下这个话题
37	together today.	今天我们在一起
38	Anna, let's start from the beginning.	安娜,让我们从头开始。
39	What exactly is self-motivation?	什么是自我激励?
40	Great question.	问得好
41	Self-motivation is the inner drive that makes you want to do something	自动机是内在的驱动力,让你想做点什么
42	or achieve something without needing someone else to push you.	或者做点什么 不需要别人推你
43	When you are self-motivated,	当你自动机,
44	you start things by yourself.	你一个人开始的
45	You keep going by yourself.	你继续自己去。
46	You don't wait for your boss,	你不等着你的老板,
47	your teacher, or your parents to tell you what to do.	你的老师,或者你的父母 告诉你该怎么做。
48	You just do it because you want	你这样做只是因为你想
49	to.	改为。
50	There are two types of motivation.	动机有两种.
51	The first is external motivation.	第一是外部动机。
52	This means you	这表示你
53	do something because of an outside reward, like money, praise, or grades.	做一些事,因为外面的奖励,比如金钱,赞美,或者成绩.
54	The second	第二个
55	is internal motivation.	是内部动机
56	You do something because it makes you feel happy, proud or fulfilled	你做一些事情,因为它让你觉得快乐,骄傲或满足
57	inside.	进去
58	Self-motivation is mostly about internal motivation.	自动机主要是内部动机.
59	Mark, what do you think is the	马克,你认为什么是
60	difference between the two types in everyday life?	在日常生活中这两种类型的区别?
61	The difference is very important in everyday life.	差别在日常生活中非常重要.
62	External motivation works well for a	外部动机对一个
63	short time.	时间很短
64	For example, if your boss gives you a bonus, you feel motivated for a while.	例如,如果你的老板给你奖金,你会觉得有一段时间的积极性.
65	But when the bonus is gone, the motivation often disappears too.	但当奖金没了,动机也经常消失.
66	Internal motivation	内部动机
67	lasts longer because it comes from inside you.	因为它来自你体内,所以会持续更长的时间。
68	For example, when I started learning	例如,当我开始学习
69	to cook, nobody asked me to do it, and nobody paid me.	没有人要我做饭 没人付钱给我
70	I did it because I found it fun and	我这样做是因为我发现它很有趣,
71	creative.	创意。
72	That internal joy kept me going for months.	那种内心的欢乐让我持续了好几个月
73	I practiced every weekend.	我每个周末都练习
74	Now	现在
75	I cook very well.	我煮得很不错
76	External motivation can start things, but internal motivation sustains	外部动机可以启动,但内部动机维持
77	them.	他们。
78	So if you want to stay motivated over a long time, it helps to find something that	所以,如果你想保持 动机长时间, 它有助于找到的东西
79	you genuinely care about and enjoy.	你真正关心和享受。
80	Anna, do you think some people are naturally more motivated than others?	安娜,你认为一些人 自然比其他人更有动机吗?
81	That is a great question.	问得好
82	I think some people seem naturally more energetic and driven.	我认为有些人看起来自然而然地更充满活力和动力.
83	But I believe motivation is mostly a skill and a habit, not just a fixed personality	但我认为动机主要是技巧和习惯 不只是固定的个性
84	trait.	特质
85	Some people learned good motivation habits early in life, maybe from their parents	有些人早年学会了良好的动机习惯,也许从父母那里
86	or teachers.	或老师。
87	Others had to learn later.	其他人后来必须学习。
88	But anyone can build stronger motivation at any	但任何人都可以建立更强的动力
89	age.	年龄
90	What matters more than natural personality is your mindset, how you think about challenges,	比自然个性更重要的是 你的心态,你如何思考挑战,
91	effort and failure.	努力和失败。
92	People with a growth mindset believe they can improve through effort.	有增长心态的人相信,他们可以通过努力来改善。
93	They	他们
94	see failure as a lesson, not as proof that they are not good enough.	将失败视为教训,而不是证明它们不够好。
95	That mindset creates	这种心态创造了
96	strong self-motivation.	强烈的自动机。
97	People with a fixed mindset think abilities are fixed.	有固定心态的人认为能力是固定的.
98	You either	你也一样
99	have them or you don't.	有他们,或你没有。
100	That thinking kills motivation.	这种想法会扼杀动机。
101	Mark, have you heard of the growth	马克,你听说过成长吗?
102	mindset before?	之前的心态?
103	Yes.	对
104	The growth mindset comes from the work of psychologist Carol Dweck.	成长的心态来自心理学家卡罗尔·德韦克的作品.
105	She did many	她做过很多
106	years of research and found that students who believed their abilities could grow and	多年的研究发现,那些相信自己的能力可以成长的学生
107	improve performed much better than students who believed their abilities were fixed.	比起那些相信自己的能力已经固定的学生,成绩要好得多。
108	It	这个
109	is a very powerful idea.	这是一个非常强大的想法。
110	I remember when I first heard about it, I realized I had been	我记得我第一次听说的时候 我意识到我一直
111	using a fixed mindset in some areas of my life.	用固定的心态 在我生活的某些领域。
112	For example, I always said, I am bad	比如,我总是说,我很坏
113	at math.	在数学。
114	That's just who I am.	这就是我是谁。
115	That belief stopped me from even trying to get better.	这种信念阻止了我甚至试图好转。
116	When I changed to a growth mindset and said, I can improve at math if I practice and get	当我改用成长思维时,我说, 如果我练习和得到的数学可以提高
117	help, everything changed.	救命,一切都变了。
118	I started trying harder and I did improve.	我开始更努力地努力,我确实有所改进。
119	Your beliefs about	你对
120	yourself directly affect your motivation.	直接影响到你的动机。
121	Anna, how did you first learn about self-motivation?	安娜,你是怎么学会自我激励的?
122	I started learning about self-motivation after a difficult year in my mid-twenties.	我20多岁时开始学习自我激励
123	I had	我有过
124	big dreams.	大梦
125	I wanted to start my own small business, improve my English, travel more,	我想开始自己的小生意, 改进我的英语, 旅行更多,
126	and get healthy.	并获得健康。
127	But I wasn't doing any of those things.	但我没有做那些事
128	I had the dreams, but not the	我有梦想,但不是
129	action.	行动。
130	I felt frustrated and confused.	我感到沮丧和困惑。
131	Why could I not just do the things I wanted to	我为什么不能做我想做的事
132	I started reading books about habits and motivation.	我开始读关于习惯和动机的书。
133	One book that changed my life was about setting	一本改变我人生的书 是关于设定
134	clear goals and taking small actions every day.	目标明确,每天都采取小规模行动。
135	I learned that motivation doesn't always	我学会了动机并不总是
136	come first.	先来
137	Sometimes action comes first, and motivation follows.	有时行动首先,动机随之而来。
138	That was a completely	那是个完全的
139	new idea for me.	对我来说是新主意
140	I thought you had to feel motivated before you could act, but actually,	我想你必须觉得 动机之前,你可以采取行动,但实际上,
141	you often feel motivated after you start acting.	在你开始演戏后,你常常觉得有动力
142	Mark, what do you think about that idea?	马克,你觉得怎么样?
143	I think that idea is one of the most useful things anyone can learn about motivation.	我认为,这个想法是任何人都能学到的关于动机的最有用的东西之一。
144	Many people wait to feel motivated before they begin.	许多人在开始前等着感到有动力。
145	They say, I will start exercising	他们说,我会开始锻炼
146	when I feel more energetic, or I will study when I feel like it.	当我感觉更充满活力, 或者我会学习 当我喜欢它。
147	But that feeling often	但那种感觉往往
148	never comes, or it comes and goes very quickly.	永远不会来, 或者它来和去非常快。
149	The secret is to start even when you don't	秘诀是即使你没有开始
150	feel like it.	感觉像它。
151	Start small.	开始小。
152	Do just two minutes.	就两分钟
153	Just open the book.	把书打开
154	Just put on your shoes.	只要穿上你的鞋子。
155	That small start usually creates a little momentum, and momentum builds motivation.	这种小的开始通常会产生一点势头,而势头则会产生积极性。
156	I heard someone compare it to pushing a heavy cart.	我听说有人把它比作推重车
157	It's hardest to move at the very beginning,	一开始很难动起来
158	but once it starts rolling, it's much easier to keep going.	但一旦它开始滚动, 它更容易继续。
159	Starting is always the hardest	开始总是最难的
160	part.	编。
161	Have you experienced this, Anna?	你经历过吗,安娜?
162	Yes, absolutely.	是的,当然。
163	This is something I experience	这是我经历的
164	almost every week.	几乎每个星期。
165	For example, I go for morning walks.	比如说,我去散步
166	There are many mornings when I wake up,	我醒来的时候有很多早晨
167	and I really don't want to go.	而我真的不想去。
168	My bed is warm and comfortable, and going outside in the cold	我的床暖和舒适 寒冷地出去
169	seems terrible.	看起来很可怕
170	But I have a rule.	但我有一个规则。
171	I just put on my walking shoes.	我只是穿上我的步行鞋。
172	That's it.	就这样
173	Just the shoes.	只穿鞋子,别穿了
174	Once I have my shoes on, I almost always go.	一旦我穿上鞋子,我几乎总是去。
175	And once I am outside and walking, I feel wonderful.	一旦我出去走走,我感觉棒极了
176	I am always happy I went.	我总是很高兴我去了。
177	I never come home and think, I wish I had stayed in bed.	我从来没有回家思考, 我希望我留在床上。
178	The motivation follows the action.	动机跟随行动。
179	This is called the two-minute rule by some coaches.	这被一些教练称为两分钟规则.
180	You just commit to two minutes of anything.	你只要承诺两分钟就够了
181	Often, two minutes turns into 20.	通常,两分钟变成20分钟。
182	What small	这么小
183	actions help you start when you don't feel motivated, Mark?	行动帮助你开始 当你觉得没有动机,马克?
184	For me, the biggest small	对我来说,最大的小
185	action is making my bed in the morning.	明早我就要睡觉了
186	It sounds so simple and almost silly, but it works for me.	听起来很简单 几乎很傻 但对我有效
187	When I make my bed, I have already completed one task.	当我上床时,我已经完成了一项任务。
188	My brain feels a small win and it wants	我的大脑觉得一个小胜利 它想要
189	another.	另一个
190	That feeling of completion gives me energy and a sense of control over the day.	这种完成感给了我精力和对一天的控制感。
191	Another small action I use is writing one sentence in my journal first thing in the morning.	我用的另一个小动作是 早上在日记上写一句话
192	Just one sentence about how I feel or what I want from the day.	就一句话 关于我的感受 或我想要的一天。
193	Once I write that one sentence,	一旦我写了一句
194	I usually write more.	我通常写得更多。
195	These entry point habits are very powerful.	这些进入点的习惯是非常强大的.
196	They lower the barrier to	他们把障碍物降低到
197	starting.	开始
198	The hardest part of any task is beginning.	任何任务中最难的部分都在开始。
199	Make the beginning as small as possible,	让开始尽可能小,
200	and you make it easy to start.	你让它容易开始。
201	Let's talk about goals now, Anna.	让我们谈谈目标,安娜。
202	How important are goals for	目标对于
203	self-motivation?	自我激励?
204	Goals are extremely important for self-motivation.	目标对于自我激励极为重要。
205	Without a clear goal,	没有明确的目标
206	motivation has nowhere to go.	动机无处可去。
207	Imagine you are driving a car, but you have no destination.	想象一下你在开车,但你没有目的地。
208	You would just drive around without purpose.	你无心开车到处走走
209	Goals give you direction.	目标给你方向。
210	They tell you where to go	他们告诉你去哪里
211	and why.	还有为什么
212	But not all goals are created equal.	但并非所有目标都是平等的。
213	I think goals need to be specific and personal.	我认为目标必须具体和针对个人。
214	A goal like, I want to be healthier, is too vague.	我想更健康的目标太模糊了
215	A better goal is, I will walk for 30 minutes,	更好的进球是 我会走30分钟
216	three times a week, for the next month.	每周三次,下个月
217	That is specific, measurable, and realistic.	这是具体、可衡量和现实的。
218	Also, the goal needs to be your goal, not your parent's goal, not your teacher's goal,	还有 目标必须是你的目标 而不是你父母的目标 也不是你老师的目标
219	not what society says you should want.	而不是社会上说你应该想要的
220	Goals that come from your own values and desires	源自自己价值观和愿望的目标
221	create much stronger motivation.	创造出更强大的动力。
222	Mark, how do you set your goals?	马克,你怎么确定你的目标?
223	I use a simple system that I	我使用一个简单的系统,我
224	learned a few years ago.	几年前学的
225	I set goals in three time frames.	我在三个时间框架内设定了目标。
226	First, I have a big, long-term goal,	首先,我有个长远的目标
227	something I want in the next one to three years.	接下来一到三年我想要的东西
228	For example, improving my professional skills or	例如,提高我的专业技能或
229	building a healthy lifestyle.	建立健康的生活方式。
230	Second, I break that big goal into smaller monthly goals.	第二,我打破了这个大目标 成为较小的月度目标。
231	What can I	我能怎么办?
232	do this month to move toward the big goal?	这个月要向大目标迈进吗?
233	Third, I break the monthly goal into weekly actions.	第三,我打破了每月的目标 成为每周的行动。
234	What will I do this week, specifically?	我这周要做什么?
235	This system makes big, scary goals feel manageable.	这个系统使大而可怕的目标感觉可以管理.
236	Instead of thinking, I want to write a book someday, which feels impossible,	而不是思考,我想写一本书 某天,这感觉不可能,
237	I think, I will write 200 words today.	我想,今天我会写200个字。
238	200 words a day becomes a book over time.	每天200个字会随着时间演变成一本书.
239	Small steps,	小步骤,
240	big results.	大结果。
241	Do you write down your goals, Anna?	你记下你的目标了吗,安娜?
242	Yes.	对
243	Writing goals down is very important to me.	写下目标对我很重要。
244	There's a well-known idea that people who write their goals are much more likely to achieve them.	有一个众所周知的想法,即写目标的人更有可能实现.
245	When you write a goal, it becomes more real and more serious.	当你写一个目标, 它变得更真实和严重。
246	It moves from a vague wish	它从一个模糊的愿望转移
247	in your head to a clear intention on paper.	在你的头脑中,在纸上明确的意图。
248	I write my goals in my journal at the beginning	我一开始在日记上写我的目标
249	of every month, and I review them every week.	每个月,我每星期都检讨
250	Reviewing goals regularly is just as important	定期审查目标同样重要
251	as writing them.	写他们。
252	It keeps your attention focused.	它让你的注意力集中。
253	We are very easily distracted by social media,	我们很容易被社交媒体分心,
254	by other people's opinions, by daily problems.	别人的意见, 日常问题。
255	Reviewing your goals brings you back to what	检讨目标让你回到
256	matters to you.	对你很重要
257	I also write why next to each goal.	我还写了为什么每个目标旁边。
258	Why do I want this?	为什么我要这个?
259	The why is very powerful.	原因非常强大。
260	It is the fuel for motivation.	这是动机的燃料。
261	Mark, let's talk about the why.	马克,我们谈谈原因吧
262	How important is knowing	认识有多重要
263	your why?	为什么?
264	Knowing your why is perhaps the most important thing in self-motivation.	了解你的原因也许是自我激励中最重要的事
265	The why is your reason for doing something.	为什么要做点什么?
266	And the deeper and more personal the reason,	更深入 更个人的原因,
267	the more powerful the motivation.	更强大的动机。
268	For example, someone might say their goal is to exercise.	例如,有人可能会说他们的目标是锻炼.
269	Their why could be to lose weight, to feel more energetic, to be healthy for their children,	他们为什么要减肥, 感觉更活跃, 为孩子健康,
270	or to feel confident.	或觉得自信。
271	The last two reasons, being there for children, feeling confident,	最后两个原因, 在那里为孩子, 感到自信,
272	are emotionally strong.	情绪很强壮
273	They connect to core human needs.	它们与人类的核心需求相关联。
274	When things get hard,	当事情变得艰难,
275	those deep reasons keep you going.	这些深层原因让你继续前进。
276	A shallow why breaks under pressure.	一个浅浅的原因,在压力下破裂。
277	A deep why holds.	一个深层原因
278	I think it is worth spending time asking yourself honestly, why do I really want this?	我觉得值得花时间 问你自己诚实, 为什么我真的想要这个?
279	What will it	怎么样?
280	mean for my life?	对我的生活意味着什么?
281	The answer reveals a lot.	答案揭示了很多。
282	Anna, what is a why that has driven you strongly?	安娜,你为什么这么强烈?
283	One of my strongest whys was learning English seriously.	我最强的一个原因 就是认真学习英语
284	My surface reason was,	我的表面原因是,
285	I want a better job.	我想要一个更好的工作。
286	But when I dug deeper, the real reason was, I want to communicate with people	但是当我挖得更深时 真正的原因是 我想和别人沟通
287	from all over the world.	从世界各地。
288	I want to read books in their original language.	我想用他们的原始语言读书。
289	I want to travel	我想出门
290	freely and not feel lost.	自由而不会感到迷失
291	I want to feel confident and capable.	我想感到自信和能力。
292	Those deeper reasons were very	这些更深层的原因非常
293	emotional for me.	对我来说是感情上的
294	They connected to my identity and my dreams.	他们把我的身份和梦想联系起来
295	On days when studying English was	学习英语的日子
296	boring or hard, I remembered those reasons and kept going.	无聊或辛苦,我记得这些原因,继续前进。
297	Now I'm here, hosting an English podcast.	现在我在这里,主持一个英国播客。
298	The why really works.	真正起作用的原因
299	I also think it helps to picture yourself after you achieve the goal.	我也认为它帮助想象自己 在你达成目标之后。
300	How will you feel?	你会有什么感觉?
301	What will your life look like?	你的生活会是什么样子?
302	That visualization is a great motivator.	这种视觉化是一个伟大的驱动器。
303	Do you use visualization, Mark?	你使用视觉,马克?
304	Yes.	对
305	Visualization is a technique used by many athletes,	视觉是很多运动员使用的一种技术,
306	performers, and successful people.	表演者和成功者。
307	You close your eyes and imagine yourself achieving your goal	你闭上眼睛,想象自己实现你的目标
308	in detail.	细节。
309	What do you see?	你看见什么了?
310	What do you hear?	你听见什么了?
311	How do you feel?	你感觉怎么样?
312	The more vivid and detailed the image,	越是生动细致的画面,
313	the better.	这样更好
314	Your brain responds to a strong mental image in a way that is similar to actually	你的大脑对一个强烈的 精神形象的反应 类似实际上
315	experiencing it.	经历它。
316	It builds confidence and desire.	它建立信任和愿望。
317	I use visualization when I have a big presentation	我用视觉,当我有一个大的演示
318	or a new challenge.	或者是新的挑战
319	I close my eyes and picture myself doing it confidently and well.	我闭上眼睛,想象自己有自信地做得很好。
320	It reduces	它会减少
321	my fear and increases my motivation.	我的恐惧和增加我的动机。
322	But I also think visualization should be paired with planning	但我也认为视觉应该与规划相结合
323	and action.	行动
324	Just imagining a goal without working toward it is just daydreaming.	只是幻想一个目标而不努力去追求它 只是白日梦
325	You need both the	你需要两个
326	plan.	计划。
327	Let's talk about planning now, Anna.	我们现在谈谈计划,安娜
328	How does a plan help motivation?	计划如何帮助激励?
329	A plan is like a map	计划就像地图
330	for your motivation.	为了你的动机。
331	Without a plan, you have a goal, but you don't know how to get there.	没有计划,你有一个目标, 但你不知道如何到达那里。
332	That uncertainty is very discouraging.	这种不确定性令人非常沮丧。
333	You feel overwhelmed and don't know where to start.	你感到不堪重负 不知从何说起
334	A clear, simple plan removes that confusion.	一个明确、简单的计划可以消除这种混乱。
335	It says, do this today, do this tomorrow,	它说,今天做,明天做,
336	do this next week.	下周再做这个
337	You follow the steps and slowly you move forward.	你跟着台阶慢慢向前走
338	I keep my plans very simple.	我的计划很简单
339	I don't write complicated systems.	我不写复杂的系统。
340	I just write three things I will do today that move me toward	我只是写了三件事,今天我会做, 使我走向
341	my goal.	我的目标。
342	Just three things.	仅三事.
343	That is manageable and not overwhelming.	这是可以管理的,而不是压倒性的。
344	I also plan for obstacles.	我也计划设置障碍
345	I ask myself, what might stop me today?	我问自己 今天有什么能阻止我?
346	And what will I do if that happens?	如果发生这种事我该怎么办?
347	This kind of	这样
348	feel prepared and confident.	感到准备和自信。
349	Mark, what do you do when your plan doesn't work?	马克,你做什么 当你的计划不起作用?
350	When my plan doesn't work, I try not to treat it as a failure.	当我的计划失败了,我尽量不把它当作失败.
351	I treat it as information.	我把它当作信息
352	Something	东西
353	didn't work.	没用
354	Okay, why?	好吧,为什么?
355	Was the plan too ambitious?	计划是不是太雄心勃勃了?
356	Was the timing wrong?	时机不对吗?
357	Was I missing a skill or	我错过了技能或
358	resource?	资源?
359	I ask those questions and I adjust.	我问了那些问题,我做了调整。
360	Flexibility is very important in self-motivation.	灵活性在自动机中非常重要.
361	Many people have an all or nothing mindset.	许多人都有或根本没有思想。
362	If they miss one day of exercise, they say,	如果他们错过一天锻炼, 他们说,
363	I failed.	我失败了
364	I give up.	我放弃了
365	But that is not realistic.	但这不现实。
366	Life is messy.	生活是混乱的。
367	Plans change.	计划改变。
368	The key is not to	关键是不要
369	be perfect.	完美无缺
370	It is to be persistent.	这将是持久的。
371	Persist means you keep going even after small failures.	坚持就是说,在小失败之后你还会继续前进
372	I sometimes think of motivation like a bouncing ball.	我有时会把动机想成弹球
373	You will drop it sometimes.	有时候你会放弃的
374	That is normal.	这是正常的。
375	The important thing is to pick it back up again.	重要的事情是把它重新捡起来。
376	How do you handle failure and setbacks, Anna?	你怎么应付失败和挫折,安娜?
377	Handling failure is one of the most important skills for self-motivation.	处理失败是自动机最重要的技能之一.
378	When something goes	当事情发生
379	wrong, my first step is to allow myself to feel disappointed, but only for a short time.	错了,我的第一步是允许自己感到失望,但只是短暂的.
380	I give	我给
381	myself one day to feel bad.	我总有一天会觉得很糟
382	Then I move on.	然后我继续前进
383	I think it is important to allow negative feelings,	我认为必须允许负面情绪
384	but not to live in them forever.	但不是永远生活在其中。
385	After that short feeling time, I look at what happened objectively.	在短暂的感受之后,我客观地审视了发生了什么。
386	What went wrong?	发生什么了?
387	What can I learn?	我能学到什么?
388	What will I do differently?	我该怎么办?
389	I write these things down.	我把这些写下来。
390	This	这个
391	turns a failure into a lesson.	把失败变成教训
392	It keeps my self-respect and my forward momentum.	它保持了我的自尊和前进势头。
393	I also	我也一样
394	remind myself of past successes.	提醒我过去的成功。
395	When I doubt myself after a failure, I look at my journal	当我在失败后怀疑自己时,我看我的日记
396	and read about times I succeeded.	并阅读了我成功的时光。
397	That reminder gives me confidence to try again.	那提醒让我有信心再试一次
398	Let's talk about	让我们谈谈
399	confidence and motivation.	信心和动机。
400	Are they connected, Mark?	他们有联系吗,马克?
401	Yes, confidence and motivation are deeply	是的,信心和动机是深厚的
402	connected.	连接。
403	When you feel confident, you believe you can do something, so you try.	当你感到自信时,你相信你能做点什么,所以你尝试一下.
404	When you try	当你尝试
405	and succeed, your confidence grows.	并成功, 你的信心增强。
406	And growing confidence increases your motivation.	信心的增强增加了你的动力
407	It's a	这是一个
408	positive cycle.	积极循环。
409	But the opposite is also true.	但相反的情况也是事实。
410	When you feel low confidence, you doubt yourself	当你感到信心低落,你怀疑自己
411	and avoid trying.	并避免尝试。
412	When you avoid things, you miss the chance to succeed, and that decreases	当你逃避事物, 你错过了成功的机会, 而减少
413	your motivation further.	你的动机进一步。
414	So how do you build confidence?	那你是怎么建立信任的?
415	Mainly through small successes.	主要通过小的成功。
416	You	你们
417	set a small achievable goal.	设定了一个可以实现的小目标。
418	You achieve it.	你实现了它。
419	You feel proud and capable.	你感到骄傲和有能力。
420	You set another small goal.	你设定了另一个小目标。
421	Over time, these small wins build a strong foundation of confidence.	随着时间的推移,这些小赢家建立了牢固的信任基础.
422	I always say,	我总是说,
423	success builds success.	成功建立成功。
424	One small win is the seed of the next.	一个小胜是下一个的种子.
425	Anna, what gives you confidence when	安娜,是什么让你有信心
426	you feel low?	你感觉低落?
427	When I feel low in confidence, a few things help me.	当信心低落时,有几件事对我有所帮助.
428	First, I remember my past	首先,我记得我的过去
429	wins.	赢了。
430	I have a small list I keep in my journal, moments when I did something I was proud of.	我有一个小列表 我保留在我的日记, 的时刻,当我做了 我骄傲的事情。
431	Reading that list reminds me that I am capable.	看那张名单让我想起我有能力
432	Second, I do something I am already good at.	第二,我做了一些我已经擅长的事情。
433	If I feel insecure about a new challenge, I first do a task I know I can complete well.	如果我对新的挑战感到不安全,我首先做一项我知道可以完成的任务。
434	That small success warms up my confidence, like stretching before exercise.	这一小的成功加强了我的信心,就像锻炼前的伸展。
435	Third, I talk to	第三,我和你说
436	someone who believes in me.	一个相信我的人
437	Sometimes we need a friend to remind us of our strengths.	有时我们需要一个朋友来提醒我们的长处。
438	We can be	我们可以
439	very blind to our own abilities.	完全无视我们的能力
440	Having one or two people who genuinely support you is incredibly	有一两个人真正支持你 真是不可思议
441	valuable for motivation.	对动机很有价值
442	Mark, how does the people around us affect our self-motivation?	马克,我们周围的人 如何影响我们的自我动力?
443	The people around us have a huge effect on our motivation, probably more than we realize.	我们周围的人对我们的动机有着巨大的影响,可能比我们意识到的还要大.
444	Research shows that we are strongly influenced by the habits and attitudes of the people we spend	研究表明,我们受到我们所花费的人的习惯和态度的强烈影响。
445	the most time with.	与时间最多。
446	If you are surrounded by motivated, positive, ambitious people, their	如果你被积极、积极、雄心勃勃的人包围
447	energy is contagious.	能量会传染
448	You naturally start to think and act like them.	你自然地开始思考并表现得像他们一样.
449	But if you spend most of your	但如果你花了大部分时间
450	time with people who complain, give up easily, or discourage new ideas, that energy is also contagious,	与那些抱怨,轻易放弃, 或劝阻新思想的人在一起 认为能量也是传染性的,
451	in a negative direction.	向负面方向前进。
452	I'm not saying you should abandon friends who struggle,	我不是说你应该抛弃那些挣扎的朋友
453	but I do think you should be intentional about where you spend your energy and who you listen to.	但我确实认为你应该故意 把你精力花在什么地方 以及你听谁的话
454	Find people who inspire you.	找到激励你的人
455	Spend more time with them.	花更多的时间和他们在一起。
456	Their motivation will feed yours.	他们的动机会满足你的
457	Do you have people like that in your life, Anna?	你有这样的人吗,安娜?
458	Yes, I have a few people who are very important	对,我有几个重要人物
459	for my motivation.	为了我的动机。
460	My best friend is a very hardworking and creative person.	我最好的朋友是一个非常勤奋和有创造力的人.
461	When I am around	当我在身边
462	her, I feel more energetic and ambitious.	她,我觉得更 充满活力和野心。
463	She inspires me without even trying.	她激励我,甚至没有尝试。
464	I also follow	我也跟着
465	a few people online, writers, coaches, creators, whose work and words inspire me.	少数网络人物,作家,导师,创作者,他们的作品和文字启发了我.
466	Reading their	读他们
467	stories or watching their videos helps me feel connected to a bigger world of motivated people.	故事或观看他们的视频能帮助我感受到 与一个更大的充满积极性的人的世界的联系。
468	I think community is very powerful for motivation.	我认为社区对激励非常强大。
469	Many people join groups or clubs,	很多人加入团体或俱乐部,
470	running groups, study groups, online communities, where everyone shares the same goal.	管理团体,学习团体,网络社区,每个人都有相同的目标.
471	That shared	这分享
472	energy is very motivating.	能量很有动力
473	You feel less alone in your efforts.	你在努力中感到不那么孤独。
474	And when others see your progress,	当其他人看到你的进步,
475	it encourages you to continue.	它鼓励你继续。
476	Have you ever joined a group to help with motivation, Mark?	你加入过一个团体 帮助激励,马克?
477	Yes.	对
478	A few years ago, I joined a running group.	几年前,我加入了一个跑步团体。
479	I'm not a natural runner.	我不是一个自然的跑者。
480	I find it hard,	我觉得很难
481	and I used to hate it.	我曾经讨厌它。
482	But when I started running with a group every Saturday morning,	但我每周六早上开始和一群人一起跑步
483	everything changed.	一切都变了
484	I did not want to let the group down.	我不想让小组失望。
485	I knew they would be there,	我知道他们会在那里,
486	and I didn't want to be the person who didn't show up.	我不想成为那个没出现的人
487	That social commitment was very motivating.	这种社会承诺非常激励人心。
488	Over time, I also started to enjoy the conversations during the runs.	随着时间推移,我开始享受 运行期间的对话。
489	And the feeling of finishing a run with a group is wonderful.	和一群人一起跑步的感觉真好
490	You celebrate together.	你们一起庆祝
491	I went from hating running to looking forward to Saturdays.	我从讨厌跑步到期待周六
492	The group changed my motivation	集团改变了我的动机
493	completely.	完全没有。
494	Commitment to others is a very powerful tool for motivation.	对他人的承诺是激励他人的一个非常有力的工具。
495	When you make a promise to yourself, it's easy to break.	当自许之,易破之.
496	When you make a promise to others,	当你对别人许下诺言
497	it's much harder.	这更难。
498	Anna, let's talk about habits and routines now.	安娜,让我们谈谈习惯和常规。
499	Yes.	对
500	Habits and routines are incredibly important for self-motivation.	身体机能和日常活动对自我动力来说非常重要。
501	Here's the thing about motivation.	动机是这样的
502	It naturally goes up and down.	自然上下行.
503	Some days,	有时候
504	you feel very driven and energetic.	你感到非常驱动和精力充沛。
505	Other days, you feel flat and unmotivated.	其他的日子,你感觉平坦,没有动机。
506	If your progress	如果你的进展
507	depends only on your feelings, you will be very inconsistent.	取决于你的感受, 你会非常不一致。
508	But if your progress depends on	但如果你的进展取决于
509	habits and routines, you keep moving forward even on low motivation days.	习惯和习惯, 你继续前进, 即使低动力的日子。
510	A habit is an automatic behavior.	习惯是自动行为
511	You do it without thinking too much.	你这样做没有太多思考。
512	You brush your teeth	你刷牙 刷牙 刷牙 刷牙
513	every morning, not because you feel motivated, but because it is a habit.	每天早上,不是因为你觉得有动力 而是因为那是习惯
514	You can build the same kind	你也可以造同样的
515	of automatic behavior around your goals.	在你的目标周围的自动行为
516	If studying English every morning becomes a habit,	如果每天早上学习英语成为习惯
517	you will do it whether you feel motivated or not.	无论你有没有动机,你都会这么做的
518	Consistency beats motivation every single time.	一贯性每次都能战胜动机.
519	Mark, how do you build good habits?	马克,你如何建立良好的习惯?
520	Building good habits is a skill.	建立良好的习惯是一种技能.
521	I follow a few	我跟着几个
522	simple principles.	简单的原则。
523	First, I make the habit very easy to start.	首先,我让习惯很容易开始。
524	If the habit is too hard	如果习惯太难
525	at the beginning, I will avoid it.	首先,我会避免它。
526	So I start with the smallest possible version.	所以我从最小的版本开始。
527	Want to read more?	想读更多吗?
528	Start with one page a night.	从每晚一页开始。
529	Want to exercise?	想锻炼吗?
530	Start with five minutes.	从五分钟开始
531	Once	一次
532	the habit is established, I can gradually increase it.	习惯已经确立,我可以逐渐增加它。
533	Second, I link the new habit to an existing one,	第二,我把新习惯和旧习惯联系起来,
534	habit stacking.	习惯堆叠。
535	After I drink my morning coffee, I will do 10 minutes of English practice.	喝完早上的咖啡,我会做十分钟的英语练习。
536	The	那个
537	habits.	习惯。
538	I use a simple calendar and put a mark on every day I do the habit.	我用一个简单的日历,每天在习惯上打个记号。
539	A streak of marks is	一连串的标记是
540	very motivating.	非常激励人心
541	You don't want to break the chain.	不欲断链.
542	These three simple steps have helped me build	这三个简单的步骤 帮助我建设
543	lasting habits.	长久的习惯。
544	What is a habit you built that changed your life, Anna?	安娜,你造的改变人生的习惯是什么?
545	The habit that changed	改变的习惯
546	my life most is daily reading.	我一生最爱的就是每日阅读
547	I started reading just 10 pages every night before bed.	我每晚睡觉前只读10页
548	It seemed	看起来
549	like nothing at first, but 10 pages a night is about 300 pages a month.	但每晚10页 每月约300页
550	That is one or two books	这是一两本书
551	a month.	一个月
552	Over one year, I read more than 15 books.	一年多,我读了15多本书.
553	Those books changed how I think, how I communicate,	那些书改变了我的想法 改变了我的交流方式
554	and how I see the world.	我如何看待这个世界。
555	I learned so many new things about psychology, about habits,	我学到了很多关于心理学和习惯的新东西
556	about history, about creativity.	关于历史, 关于创造力。
557	I became a better thinker and a better English speaker,	我成了一个更好的思想家 一个更好的英语演讲者,
558	all from 10 pages a night.	全从10页每晚。
559	I never would have believed that at the start.	一开始我绝不会相信
560	This is a great example of how a tiny, consistent habit creates enormous change over time.	这是一个很好的例子,说明一个小而一贯的习惯 如何在一段时间里产生巨大的变化。
561	The power of small and consistent actions is amazing.	小而一贯行动的力量是惊人的。
562	Let's talk about procrastination now,	让我们谈谈拖延,现在,
563	Mark.	马克
564	Why do people procrastinate?	为什么人们会拖延?
565	Procrastination is one of the biggest	拖延是最大的问题之一
566	enemies of self-motivation.	自我激励的敌人。
567	It means you delay doing something even when you know you should do	意思是,即使你知道你应该做,你也会拖延做一些事情
568	it.	这个
569	You say, I'll do it later, and later never comes.	你说,我会做以后, 以后永远不会来。
570	Why do people procrastinate?	为什么人们会拖延?
571	It's usually	这通常
572	because of one of these reasons.	因为其中一个原因
573	First, the task feels too big or overwhelming.	首先,任务太大或过于艰巨。
574	Second, there's a	第二,有一个
575	fear of imperfection.	担心不完美。
576	You want to do it perfectly, so you wait for the perfect moment that never	你想完美地完成它, 所以你等待 完美的时刻,从来没有
577	arrives.	来了
578	Fourth, the task is boring or unpleasant.	第四,任务很无聊或不愉快。
579	Understanding why you are procrastinating is the	理解你为什么拖延是
580	first step to stopping it.	第一步来阻止它。
581	Each reason needs a different solution.	每一种原因都需要不同的解决方案。
582	For the too big reason,	因为这个大原因,
583	break the task into tiny pieces.	将任务分割成小块。
584	For the fear of failure reason, remind yourself that done is	因为害怕失败的原因,提醒自己,做
585	better than perfect.	胜过完美
586	Anna, what is your best tip for fighting procrastination?	安娜,你有什么最好的小费 对抗拖延?
587	My best tip for fighting procrastination is the five-minute commitment.	我与拖延作斗争的最佳提示是五分钟的承诺。
588	When I don't want to start	当我不想开始的时候
589	something, I tell myself, just do it for five minutes.	我告诉自己 做五分钟就好
590	After five minutes, you can stop if you	五分钟后,你可以停下来,如果你
591	want.	想要吗?
592	Almost always after five minutes, I am already working, and I keep going.	几乎总是在五分钟后,我已经在工作,我继续工作。
593	The starting	开始
594	was the barrier, not the task itself.	是障碍,而不是任务本身。
595	Another tip I love is removing distractions before I start.	我最喜欢的另外一个小费是在我开始前 消除分心
596	I put my phone in another room.	我把我的手机放在另一个房间。
597	I close unnecessary browser tabs.	我关闭不必要的浏览器标签。
598	I make myself a cup of tea.	我给自己泡杯茶
599	Then I sit down with everything ready and nothing to distract me.	然后,我坐下来与一切准备 和没有什么让我分心。
600	A clear environment helps a clear	清晰的环境有助于清晰
601	mind.	头脑。
602	I also use a timer.	我也用计时器
603	I work for 25 minutes with full focus, then take a five-minute break.	我全神贯注地工作25分钟 然后休息5分钟
604	This is called the Pomodoro technique.	这叫做波摩多罗技法.
605	It makes long tasks feel very manageable.	它使漫长的任务感到非常容易管理。
606	Have you tried	你试过吗?
607	the Pomodoro technique, Mark?	马克?
608	Yes, the Pomodoro technique is excellent.	是的,波莫多罗的技法很出色
609	Working for 25 minutes	工作25分钟
610	with full focus, then resting for five minutes, then repeating, it keeps your brain fresh and	然后休息五分钟 然后重复 让你的大脑保持新鲜
611	makes deep work very achievable.	使深入的工作可以实现。
612	I use it for writing, studying, and complex tasks.	我用它来写作、学习和复杂的任务。
613	But even	不过甚至
614	simpler than Pomodoro is just removing your phone from the room.	比波莫多罗还简单 只是把你的手机从房间里移走
615	I think the smartphone is the number	我觉得智能手机是号码
616	one killer of self-motivation in the modern world.	现代世界的自动机杀手
617	Every notification is a little interruption.	每次通知都有点中断
618	Every	每个
619	scroll through social media is five or 10 minutes of your goal time gone.	通过社交媒体的滚动 是你的5或10分钟 球门时间走了。
620	I started leaving my phone	我开始离开我的手机
621	in another room when I work or study, and my productivity increased enormously.	当我工作或学习的时候,在另一个房间里, 我的生产力大大提高。
622	We are not	我们不是
623	strong as our habits.	和我们的习惯一样强壮
624	Our environment often controls us.	我们的环境常常控制着我们。
625	So, design your environment to support	所以,设计你的环境来支持
626	your goals, not to distract from them.	你的目标,不要分散他们的注意力。
627	Anna, let's talk about energy and self-motivation.	安娜,让我们谈谈能量和自动机
628	Are they	难道他们
629	Absolutely.	当然
630	Energy and motivation are very closely connected.	能量和动力是紧密相连的.
631	When your energy is low,	当你的能量很低,
632	even small tasks feel impossible.	甚至小任务都觉得不可能
633	When your energy is high, you feel motivated to do many things.	当你精力旺盛的时候,你会觉得有动机做很多事情.
634	So, taking care of your physical energy is a form of self-motivation.	所以,照顾身体能量是一种自动机.
635	This means sleeping enough,	意思是睡够了
636	eating nutritious food, moving your body regularly, and taking real breaks.	吃有营养的食物 经常移动身体 休息
637	I noticed that my most	我发现我最
638	motivated periods always coincide with the times I sleep well and exercise regularly.	有动机的时期总是与我睡觉和经常锻炼的时间相吻合。
639	My lowest	我最贱的
640	motivation periods are always when I am tired, eating poorly, or sitting too much.	动机期总是当我累了,吃得不好,或者坐得太多。
641	Many people	许多人
642	try to push through low energy with willpower or caffeine, but that only works for a short time.	尝试用意志力或咖啡因推动低能量,但这只是短期的工作.
643	The sustainable solution is to manage your energy levels through good physical habits.	可持续的解决方案是通过良好的物理习惯来管理你的能量水平.
644	Motivation follows energy.	动力跟随能量.
645	Mark, when during the day are you most motivated?	马克,白天你什么时候最有动机?
646	I am definitely a morning person.	我绝对是一个早晨的人。
647	I feel most sharp, creative, and motivated in the first two	我觉得最尖锐,最有创造力,最有动力的前两个
648	to three hours after I wake up.	3小时后我醒来。
649	That's when I do my most important and creative work.	那时我做了我最重要和最有创意的工作.
650	I protect	我保护
651	those morning hours very carefully.	那些早晨非常谨慎。
652	I do not check social media or emails until I've finished my most	直到我完成我最爱的社交媒体或邮件
653	task of the day.	任务日。
654	After lunch, my energy naturally drops a little.	午饭后,我的能量自然会下降一点.
655	I use that lower energy time for	我用较低的能量时间
656	smaller, routine tasks, answering messages, organizing, reading.	较小,例行的任务,回答消息,组织,阅读.
657	In the late afternoon,	下午很晚的时候
658	my energy often comes back a little, but not as strongly as the morning.	我的能量常常会回来一点, 但不像早上那么强烈。
659	Understanding your own	了解你自己 了解你自己
660	energy patterns is very useful for self-motivation.	能量模式对自我激励非常有用。
661	Schedule your hardest, most important tasks for	安排你最艰难最重要的任务
662	your highest energy time.	你的最高能量时间。
663	Don't waste your peak hours on easy tasks.	别把高峰时间浪费在容易的任务上
664	Do you know your own energy	你知道自己的能量吗?
665	patterns, Anna?	规律,安娜?
666	Yes, I am also more productive in the mornings.	是的,我早上也比较有成果。
667	My mind feels clearest before noon.	中午前我感觉最清楚
668	I use that time for writing, learning, or anything that requires real concentration.	我用那个时间来写作,学习,或者任何需要真正集中精神的东西.
669	In the	在那个
670	afternoons, I feel slower, so I use that time for lighter work, organizing, responding to messages,	午后,我感觉慢了,所以我利用那时间 做更轻松的工作,组织起来,回应信息,
671	doing simple tasks.	执行简单的任务。
672	I also discovered that short afternoon walks boost my energy significantly.	我发现下午的散步能大大提升我的能量
673	Even a 10-minute walk outside around 3 o'clock gives me a second wave of motivation and energy	三点左右出去走10分钟 就能给我第二次动力和精力
674	for the rest of the day.	今余时.
675	I think people underestimate the power of movement as an energy	我认为人们低估了运动的力量 作为一种能量
676	booster.	助动器.
677	When you feel unmotivated and sluggish, the best thing to do is often the thing you least	当你感到无动力和迟钝时, 最好的事情是 你最不爱做的事
678	want to do, get up and move.	想做,起来,走。
679	It almost always helps.	它几乎总是帮助。
680	Mark, let's talk about self-talk.	马克,我们谈谈自言自语
681	How does	怎么样
682	the way we talk to ourselves affect motivation?	我们对自己说话的方式会影响动机吗?
683	Self-talk has an enormous effect on motivation.	自言自语对动机有巨大影响.
684	The words we say to ourselves in our heads are like a constant background voice,	我们脑中对自己说的话 就像一个不断的背景声音
685	and that voice is either encouraging or discouraging.	而这种声音要么是鼓励性的,要么是令人沮丧的。
686	Many people have a very harsh inner critic.	许多人的内心批评非常严厉.
687	They say things to themselves like, you're so lazy, you always fail, or you will never be good	他们自言自语,你这么懒,你总是失败, 否则你永远不会好
688	enough.	够了。
689	That kind of self-talk destroys motivation.	这种自言自语会破坏动机
690	If a friend talked to you like that, you would stop	如果有个朋友这样跟你说话,你就会停下来
691	spending time with them, but we say these things to ourselves all day.	和他们呆在一起 但我们整天都对自己说这些
692	The good news is that you	好消息是你们
693	can change your self-talk.	可以改变你的自我对话。
694	It takes practice, but it is possible.	这需要练习,但有可能。
695	Notice when the negative voice	阴性声音时通知
696	appears.	出现。
697	Challenge it.	挑战它。
698	Replace it with something kinder and more realistic.	换成更亲切更现实的东西
699	Instead of, I can't do	而不是,我不能这样做
700	this.	这个
701	Try, this is hard, but I can try one step at a time.	试试看,这很难 但我可以一步一步尝试
702	That small shift changes your whole	那个小班改变了你的全部
703	emotional state.	情绪状态
704	Anna, how do you practice positive self-talk?	安娜,你如何练习积极的自我对话?
705	I practice positive self-talk in	我练习积极的自我对话
706	several ways.	有几个方法。
707	First, I pay attention to my thoughts when I face a challenge.	首先,当我面临挑战时,我注意我的想法。
708	If I hear a negative	如果我听到一个负数
709	thought, I name it.	我想,我把它命名为。
710	I say, oh, there's the inner critic again.	我说,哦,又有内在的批评家。
711	Naming it gives me distance from it.	命名它让我远离它。
712	It reminds me that the thought is not the truth.	它提醒我,思想不是事实。
713	It is just a habit.	这只是一个习惯。
714	Second, I have a few go-to phrases I use when I need encouragement.	第二,我有一些我需要鼓励时使用的措辞。
715	For example, one step at a	例如,一步一步
716	time.	时间。
717	Progress is more important than perfection.	进步比完美更重要。
718	I have done hard things before.	我以前做过很辛苦的事
719	These phrases are	这些短语是:
720	short and simple, but they shift my mindset quickly.	短而简单, 但他们迅速改变我的心态。
721	Third, I sometimes speak to myself in	第三,我有时会自言自语
722	third person.	第三个人。
723	Instead of, I can't do this, I say, Anna, you can do this.	而不是,我不能做到这一点, 我说,安娜,你可以做到这一点。
724	Research shows this	研究显示
725	technique, talking to yourself by name, creates useful emotional distance and increases self-control	创造有用的情感距离,增强自我控制
726	and motivation.	和动机。
727	Do you ever use encouraging phrases, Mark?	你用过鼓励语吗,马克?
728	Yes, I have a few personal	是的,我有几个私人问题
729	mantras.	曼茶罗.
730	Short phrases I repeat to myself when I need strength.	当我需要力量时 我会重复短句
731	One of mine is, start before	我的其中一个是,开始之前
732	you're ready.	你准备好了。
733	It reminds me not to wait for the perfect conditions.	它提醒我不要等待 完美的条件。
734	Another one is, discipline	另一个是纪律
735	is freedom.	这是自由。
736	At first, this sounds strange.	一开始,这听起来很奇怪。
737	How can discipline be freedom?	纪律如何是自由?
738	But I have found it	但我已经找到了
739	to be very true.	非常真实
740	When I am disciplined about my goals and habits, I actually feel freer.	当我在目标和习惯上受到纪律约束时,我实际上感到更加自由.
741	I have	我见过
742	more energy, more time, and more confidence.	更多的能量,更多的时间和信心。
743	Discipline creates the life I want.	纪律创造了我想要的生活。
744	Without	无
745	discipline, I drift and feel lost.	纪律,我漂泊,感觉迷失。
746	Another phrase I love is, compare yourself to who you were	我最喜欢的另一种说法是 把你自己和以前一样
747	yesterday, not to who someone else is today.	昨天,不是今天别人是谁。
748	Comparing yourself to others is very damaging	把自己和别人比起来会很伤人
749	to motivation.	动机
750	The only competition that matters is with your past self.	唯一重要的竞争就是你的过去
751	Are you better today than	你比今天强吗?
752	yesterday?	昨天吗?
753	That is what counts.	这是最重要的。
754	Anna, what is your personal mantra?	安娜,你的个人口号是什么?
755	My personal mantra is, done is	我个人的口音是, 完成
756	better than perfect.	胜过完美
757	I need to remind myself of this often because I have perfectionist	我要经常提醒自己 因为我有完美主义者
758	tendencies.	倾向。
759	I sometimes delay finishing things because they are not quite right.	我有时会推迟完成 因为它们不太对劲
760	But perfectionism,	但完美主义,
761	as we discussed before, is a motivation killer.	正如我们之前讨论过的, 是一个动机杀手。
762	It keeps you stuck.	它让你卡住了。
763	Done is better than perfect	完成比完美还好
764	reminds me that completing something imperfect is a thousand times more valuable than an unfinished	提醒我,完成不完美的东西 比未完成的要值一千倍
765	masterpiece that exists in my imagination.	我想象中的杰作
766	I also love the phrase, every day is a new start.	我也喜欢这句,每天都是一个新的开始。
767	When I have a bad day or miss a habit, I remind myself that tomorrow is a fresh beginning.	当我有一个糟糕的一天或错过一个习惯,我提醒自己,明天是一个新的开端。
768	The past day is gone.	过去日已去.
769	I can choose differently tomorrow.	我可以选择不同的明天。
770	That idea takes the pressure off and	这个想法可以消除压力
771	keeps me motivated to try again.	保持我再次尝试的积极性。
772	Before we say goodbye today, I want to leave our listeners with	在我们今天说再见之前 我想让我们的听众
773	a few final thoughts.	几个最后的想法。
774	Self-motivation is not about being perfect.	自性非是圆满.
775	It is not about feeling excited	这与兴奋无关
776	every single day.	每一天都这样
777	It's about building habits, knowing your why, taking small steps, and being	它的建设习惯, 知道你的原因, 采取小步骤,
778	kind to yourself when things are hard.	当事情变得艰难时,你对你自己好些。
779	Every person listening today has goals and dreams inside them.	每个人今天聆听 都有目标和梦想
780	The question is not whether those goals are possible.	问题不在于这些目标是否可能实现。
781	They probably are.	也许吧
782	The question is,	问题是,
783	will you take the first small step today?	你今天会迈出第一步吗?
784	Not tomorrow, not next Monday, today.	不是明天,不是下周一,今天。
785	One step,	一步来
786	no matter how small.	无论多么小。
787	That step is the beginning of everything.	这个步骤是一切的开始。
788	I believe in every person listening.	我相信每个人都在听
789	You have what it takes.	你有它所需要的。
790	And remember, motivation follows action.	记住,动机是行动
791	So go take that first step.	所以,去迈出第一步。
792	Thank you so much for listening.	谢谢你的聆听
793	And thank you, Anna, for this wonderful conversation today.	谢谢你 安娜 今天的精彩谈话
794	Thank you, Mark.	谢谢你,马克。
795	This was such an energizing and inspiring conversation.	这是一个充满活力和鼓舞人心的对话。
796	And a huge thank you to all of you who listened today.	非常感谢你们今天的所有听众。
797	I hope this episode gave you something	我希望这集能给你一些东西
798	useful.	实用。
799	A new idea, a tip, a phrase, or just the reminder that you are capable of more than you	一个新想法,一个提示,一个短语, 或只是提醒你 你的能力比你更多
800	think.	以为.
801	Self-motivation is a skill.	自性为技.
802	And like any skill, it grows with practice and patience.	像任何技能一样,它会随着练习和耐心而增长。
803	Be patient with yourself.	耐心点
804	Celebrate your small wins.	庆祝你的小胜利
805	Find your why.	找出你为什么。
806	Build tiny habits.	建立微小的习惯.
807	Surround	周边
808	yourself with people who inspire you.	和那些激励你的人在一起
809	And please, be kind to your inner voice.	请对你的内心声音好点
810	You are your own most	你是你自己最厉害的
811	important coach.	重要的教练
812	If this podcast helped you even a little, please share it with a friend who might	如果播客能帮助你一点 请和朋友分享
813	need some motivation today.	今天需要一些动力
814	Come back next time for more friendly English conversations.	下次再来聊聊更友好的英语对话
815	Until then,	在这之前
816	keep going.	继续
817	You've got this.	你得到了这个。
818	Goodbye from me, Anna.	再见,安娜

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