I'm Leo here with my co-host Gwen.

我是里奧，我的搭檔是格溫。

Hi there.

你們好

Today's topic is something that applies to all of us, our daily routine.

今天的主題適用於我們所有人，那就是我們的日常工作。

Yes.

是的。

From the moment we wake up to when we drift off to sleep, we all have habits and rituals that shape our days.

從起床到入睡，我們每個人都有自己的習慣和儀式，這些習慣和儀式塑造了我們的每一天。

But what exactly does a typical day look like for different people?

但是，對於不同的人來說，典型的一天究竟是什麼樣的呢？

That's a great question.

這個問題問得好。

Throughout this episode, Gwen and I will be sharing our own routines, from our morning wake-up rituals to our after-work wind-down strategies.

在本期節目中，格溫和我將分享我們自己的生活習慣，從早晨起床儀式到下班後的放鬆策略。

We'll also be exploring some common themes and tips to help you craft your own routine for a productive and balanced life.

我們還將探討一些共同的主題和小貼士，幫助您制定自己的日常作息，過上高效、平衡的生活。

Alright, listeners, that's all the time we have for today.

好了，聽眾朋友們，今天就到這裡。

We hope you enjoyed our conversation about daily routines.

希望您喜歡我們關於日常生活的對話。

Today, we're going to talk about our daily routines, starting with our morning wake-up.

今天，我們將從早晨起床開始，談談我們的日常作息。

That's right.

這就對了。

So, Gwen, how do you start your day?

那麼，格溫，你的一天是如何開始的？

Well, I usually wake up around 7 a.m. every morning.

我通常每天早上 7 點左右起床。

My alarm clock goes off, and the first thing I do is turn it off.

鬧鐘響了，我做的第一件事就是把它關掉。

Then, I stretch my arms and legs to wake up my body.

然後，我伸伸胳膊和腿，喚醒我的身體。

That sounds like a good way to start the day.

這聽起來是開始新一天的好方法。

I'm usually up a little earlier, around 6.30 a.m.

我通常起得更早一些，大約在早上 6:30 左右。

As soon as I hear my alarm, I get out of bed.

一聽到鬧鈴，我就從床上爬起來。

The first thing I do is drink a glass of water to hydrate myself.

我做的第一件事就是喝一杯水，給自己補充水分。

That's a great habit, Leo.

這是個好習慣，里歐。

Staying hydrated is so important, especially in the morning.

保持水分非常重要，尤其是在早晨。

Before I turn off my alarm, I like to take a few deep breaths before getting up.

在關掉鬧鐘之前，我喜歡先做幾次深呼吸，然後再起床。

It helps me feel more alert and ready to start my day.

它能讓我感覺更有活力，準備好開始新的一天。

Taking a moment to breathe and center yourself can make a big difference in how you feel throughout the day.

花點時間深呼吸，讓自己集中精力，會讓你一整天的感覺大不相同。

So, what do you do after your morning stretches and deep breaths?

那麼，在晨練和深呼吸之後，您會做些什麼呢？

The next thing I do is head to the bathroom to wash my face and brush my teeth.

接下來，我就去衛生間洗臉刷牙。

It helps me feel refreshed and ready to start my day.

它讓我感覺神清氣爽，準備好開始新的一天。

I like to do the same thing.

我喜歡做同樣的事情。

After I drink my water, I also go to the bathroom to freshen up.

喝完水後，我還要去衛生間梳洗一下。

Then, I like to make a cup of coffee to help me wake up fully.

然後，我喜歡泡一杯咖啡，讓自己完全清醒過來。

Coffee is a must-have for many people in the morning, isn't it?

咖啡是很多人早晨必備的飲品，不是嗎？

Do you have any other morning habits that you follow?

您還有其他晨間習慣嗎？

Yes.

是的。

After my coffee, I take a few minutes to plan out my day.

喝完咖啡後，我會花幾分鐘時間計劃我的一天。

I make a to-do list and review my schedule to make sure I'm prepared for the tasks ahead.

我列出待辦事項清單，回顧我的日程安排，確保我為未來的任務做好了準備。

That's a great idea!

這是個好主意！

Having a plan for the day can really help you stay organized and focused.

制定一天的計劃確實能幫助你井井有條、集中精力。

Well, it sounds like we both have our own unique ways of starting the day.

聽起來，我們都有自己獨特的方式開始新的一天。

But the common thread is that we both take the time to wake up, hydrate, and get ready for the day ahead.

但共同點是，我們都會花時間起床、補充水分，為新的一天做好準備。

Gwen and I talked about our morning wake-up routines.

格溫和我談到了我們早上起床的習慣。

Now, let's move on to the next part of our day, breakfast.

現在，讓我們進入一天的下一個環節--早餐。

Breakfast is such an important meal to start the day.

早餐是開啟一天的重要一餐。

What are some of your favorite breakfast foods?

您最喜歡吃哪些早餐？

Well, one of my go-to breakfast options is oatmeal.

燕麥粥是我的早餐首選之一。

I like to make it with milk and add some fruit, like bananas or berries.

我喜歡用牛奶做，再加些水果，如香蕉或漿果。

It's a really healthy and filling way to start the day.

這真是一種健康又能填飽肚子的新一天開始方式。

Oatmeal is a great choice.

燕麥片是個不錯的選擇。

It's packed with fiber and nutrients that can help keep you full and energized.

它富含纖維和營養物質，能讓你保持飽腹感和活力。

I personally love to have eggs for breakfast.

我個人喜歡早餐吃雞蛋。

Whether they're scrambled, fried, or poached, eggs are a delicious and protein-rich option.

無論是炒蛋、煎蛋還是水煮蛋，雞蛋都是美味且富含蛋白質的選擇。

Eggs are definitely a classic breakfast food.

雞蛋絕對是經典的早餐食品。

I also really enjoy having toast with avocado or peanut butter.

我還非常喜歡吃塗有牛油果或花生醬的吐司。

It's a simple but tasty and satisfying meal.

這是一道簡單但美味可口、令人滿意的菜餚。

Absolutely!

當然可以！

Toast with toppings is a great way to get some carbohydrates and healthy fats in the morning.

烤麵包加配料是早上攝入碳水化合物和健康脂肪的好方法。

And don't forget about breakfast drinks.

別忘了早餐飲料。

I always have a glass of orange juice or milk with my meal.

我總是在用餐時喝一杯橙汁或牛奶。

Breakfast is so important because it helps fuel our bodies and brains after a long night of sleep.

早餐非常重要，因為它能在經過一夜的睡眠後，為我們的身體和大腦提供能量。

It gives us the energy and nutrients we need to tackle the day ahead.

它能為我們提供應對未來一天所需的能量和營養。

Exactly.

沒錯。

Skipping breakfast can really make you feel sluggish and unfocused.

不吃早餐確實會讓人感到疲憊和注意力不集中。

That's why it's important to take the time to have a healthy and satisfying meal in the morning.

是以，早上花點時間吃一頓健康又令人滿意的飯菜非常重要。

Now, let's move on to the next part of our daily routine, work or study time.

現在，讓我們進入日常生活的下一部分，即工作或學習時間。

As someone who works from home, my work routine looks a little different than someone who commutes to an office.

作為一個在家工作的人，我的作息時間與在辦公室通勤的人有些不同。

But the basic steps are the same.

但基本步驟是一樣的。

Okay, tell us more about your work routine, Gwen.

好吧，再跟我們說說你的日常工作吧，格溫。

Well, the first thing I do after breakfast is head to my desk.

早餐後，我做的第一件事就是去辦公桌前。

I make sure my computer is turned on and that I have all the supplies I need like pens, paper, and my planner.

我確保電腦已經打開，並準備好所有需要的用品，如筆、紙和我的計劃表。

Having your workspace organized and ready can really help you feel focused and productive.

將工作空間整理得井井有條，確實能讓你感到專注和高效。

Exactly.

沒錯。

Once my computer is on, I check my calendar and to-do list to see what tasks I need to accomplish.

電腦一開機，我就會查看日曆和待辦事項清單，看看有哪些任務需要完成。

I like to prioritize my work and make a plan for the day.

我喜歡釐清工作的輕重緩急，制定一天的計劃。

That's a smart approach.

這是一個聰明的辦法。

It's important to have a plan, but also to be flexible in case something unexpected comes up.

制定計劃很重要，但也要有靈活性，以防出現意外情況。

Definitely.

當然。

What about you, Leo?

你呢，里奧？

How does your work or study routine look?

您的工作或學習習慣是怎樣的？

As a student, my routine is a bit different.

作為一名學生，我的作息時間有些不同。

I start my day by packing my bag with the materials I need for my classes, like my notebook, textbooks, and laptop.

每天一開始，我就在書包裡裝上上課所需的材料，如筆記本、教科書和筆記本電腦。

What do you do once you arrive at school?

到達學校後您會做什麼？

Well, the first thing I do is find a quiet spot to set up my workspace.

首先，我要找一個安靜的地方佈置我的工作區。

I'll usually choose a desk or table in the library or a study lounge.

我通常會選擇圖書館或自習室的書桌或桌子。

And just like you, Gwen, I try to take breaks throughout the day to recharge.

和你一樣，格溫，我也嘗試著在一天當中休息一下，給自己充充電。

It's important to balance my work and study time with some downtime.

平衡我的工作和學習時間以及一些休息時間非常重要。

Let's look at some new words in the conversation above.

讓我們來看看上述對話中的一些新詞。

Hydrate.

補充水分。

Meaning, to provide or restore the water content of something.

意思是提供或恢復某些東西的含水量。

Example, drinking water regularly throughout the day helps hydrate your body.

例如，全天定時喝水有助於為身體補充水分。

Refreshed.

煥然一新。

Meaning, feeling energized and revitalized after a rest or break.

意思是，在休息或休息後感到精力充沛、活力四射。

Example, after a good night's sleep, I felt refreshed and ready to tackle the day.

例如，在一夜好眠之後，我感覺神清氣爽，準備好迎接新的一天。

Prioritize.

確定優先次序。

Meaning, to decide the order in which things should be done with the most important things done first.

也就是說，決定事情的先後順序，先做最重要的事情。

Example, to be productive, I try to prioritize my tasks and focus on the most important ones first.

舉例來說，為了提高工作效率，我儘量將任務分清主次，首先關注最重要的任務。

Recharge.

充電。

Meaning, to regain energy, strength, or enthusiasm.

意思是恢復精力、體力或熱情。

Example, taking a short break during the day helps me recharge and come back to my work with renewed energy.

例如，白天短暫的休息有助於我充電，並以新的精力投入到工作中。

Productive.

生產效率高。

Meaning, achieving a significant amount of output or work.

意思是，完成大量的產出或工作。

Example, developing a morning routine has helped me become more productive throughout the day.

例如，養成晨練習慣有助於提高我一天的工作效率。

What are some of the common morning habits that Gwen and Leo describe in the script?

劇本中格溫和里奧描述了哪些常見的晨間習慣？

Answer, some of the common morning habits described in the script include waking up early, turning off the alarm, stretching, deep breathing, washing their face, brushing their teeth, and making coffee or other breakfast drinks.

請回答，劇本中描述的一些常見晨間習慣包括早起、關閉鬧鐘、伸展、深呼吸、洗臉、刷牙、煮咖啡或其他早餐飲品。

How do Gwen and Leo's work and study routines differ, and what do they have in common?

格溫和里奧的工作和學習習慣有何不同，又有哪些共同點？

Answer, Gwen's work routine involves setting up her desk, checking her calendar and to-do list, and taking breaks, while Leo's study routine involves packing his bag, finding a quiet study spot, and balancing work with breaks.

請回答，格溫的日常工作包括佈置辦公桌、查看日曆和待辦事項清單以及休息，而里奧的日常學習包括收拾書包、尋找安靜的學習地點以及平衡工作和休息。

However, they both emphasize the importance of having a plan and staying organized throughout the day.

不過，他們都強調了制定計劃和保持全天有條不紊的重要性。

We're going to talk about something that's important for all of us, our lunch breaks.

我們要談的是對我們所有人都很重要的事情，那就是我們的午休時間。

Having a good lunch break can make a big difference in how the rest of our day goes.

午休時間的好壞會對我們接下來一天的工作產生很大的影響。

What does your typical lunch break look like?

您的典型午休時間是怎樣的？

Well, as a busy student, I try to keep my lunch pretty simple.

作為一個忙碌的學生，我的午餐儘量簡單。

I usually have a sandwich or a bowl of soup.

我通常會吃一個三明治或喝一碗湯。

I find that heavy or greasy foods can make me feel a bit sluggish, so I try to avoid those.

我發現重口味或油膩的食物會讓我感覺有點疲憊，所以我儘量避免吃這些食物。

I like to have something healthy and nutritious to keep my energy up.

我喜歡吃一些健康有營養的東西，以保持精力充沛。

My go-to is usually a big salad or a sandwich with some fruit.

我的選擇通常是大沙拉或三明治加一些水果。

And it's not just about the food.

這不僅僅是食物的問題。

I also try to use my lunch break to relax and recharge a bit.

我還儘量利用午休時間放鬆一下，給自己充充電。

I like to find a quiet spot on campus where I can read a book or listen to calming music.

我喜歡在校園裡找一個安靜的地方，在那裡我可以讀一本書或聽一些讓人平靜的音樂。

It really helps me relax and feel refreshed for the rest of the day.

它真的能幫助我放鬆，讓我在接下來的一天裡神清氣爽。

I'll take a short walk around the office or do some light stretching.

我會在辦公室走一小段路，或者做一些輕微的伸展運動。

It helps clear my mind and gets me ready for the second half of the work day.

它有助於理清思路，讓我為下半工作日做好準備。

The key is finding what works best for you.

關鍵是找到最適合自己的方法。

Everyone's lunch routine is a little different, but the important thing is to take that time to nourish your body and recharge your mind.

每個人的午餐習慣都不盡相同，但重要的是要利用這段時間來滋養身體，為頭腦充電。

Absolutely.

當然。

Having a good lunch break is such an important part of maintaining a healthy daily routine.

午休是保持健康生活方式的重要組成部分。

Now let's talk about what we do in the afternoons.

現在讓我們來談談下午我們都做些什麼。

The afternoon is a really important part of our daily routines.

下午是我們日常生活中非常重要的一部分。

Definitely.

當然。

As a student, my afternoons are usually filled with classes, studying, and homework.

作為一名學生，我的下午通常被課程、學習和作業填滿。

I can imagine that keeps you pretty busy.

我可以想象，這讓你忙得不可開交。

For me, as a working professional, my afternoons tend to be full of meetings and projects.

對我來說，作為一名職業人士，下午的時間往往被會議和項目佔滿。

Meetings, huh?

開會？

What kind of meetings do you usually have in the afternoon?

您下午通常要開哪些會議？

All sorts of things.

各種各樣的事情。

Team meetings, client calls, discussions about new ideas.

團隊會議、與客戶通話、討論新創意。

It's important to stay organized and on top of everything.

有條不紊地處理一切事務非常重要。

I have some meetings too, like with my professors or study groups.

我也有一些會議，比如與教授或學習小組的會議。

It's a good way to stay connected and get help with our work.

這是保持聯繫和獲得工作幫助的好方法。

And of course, we both try to fit in some light exercise or activity during the afternoon as well.

當然，我們也會盡量在下午安排一些輕微的運動或活動。

Yes, for me, I like to take a quick walk around campus or do some light stretching.

是的，對我來說，我喜歡在校園裡快步走，或者做一些輕微的伸展運動。

It helps me re-energize and refocus before diving back into my studies.

在重新投入學習之前，它能幫助我重新振作和集中精力。

Same here.

我也一樣。

I often go for a short walk around the office or do a few yoga poses at my desk.

我經常在辦公室附近走一小段路，或者在辦公桌前做幾個瑜伽姿勢。

It's a great way to get the blood flowing and clear my mind.

這是一種讓血液流動、頭腦清醒的好方法。

It's all about finding those little ways to take care of ourselves, even when we're busy.

即使我們很忙，也要想方設法照顧好自己。

Now let's move on to an important part of our daily routines, bedtime.

現在，讓我們進入日常生活的重要部分--就寢時間。

Having a good bedtime routine is so important for getting a good night's sleep.

養成良好的睡前習慣對一夜好眠非常重要。

As a student, I really try to stick to a consistent bedtime routine.

作為一名學生，我非常努力地堅持睡前作息。

It helps me wind down and get ready for a restful night.

它能幫助我放鬆下來，為度過一個安穩的夜晚做好準備。

I find that having a bedtime routine helps me relax and prepare for the next day.

我發現，睡前慣例有助於我放鬆，為第二天做好準備。

So Gwen, what does your bedtime routine look like?

格溫，你的睡前習慣是怎樣的？

Well, I usually start by brushing my teeth and washing my face.

我通常先刷牙洗臉。

It's a simple thing, but it helps me feel clean and refreshed.

這是件簡單的事情，卻能讓我感到乾淨和清爽。

That's a great first step.

這是偉大的第一步。

I do the same thing.

我也是這麼做的。

Brushing my teeth is so important for keeping my mouth healthy.

刷牙對保持口腔健康非常重要。

Absolutely.

當然可以。

After that, I like to read a book for a little while.

之後，我喜歡看一會兒書。

It helps me relax and unwind before bed.

它能幫助我在睡前放鬆身心。

Reading is such a nice way to wind down.

閱讀是一種很好的放鬆方式。

I actually do something similar.

實際上，我也做過類似的事情。

I read a few pages of a book or listen to some calming music.

我會讀幾頁書或聽一些讓人平靜的音樂。

And, of course, we both try to get to bed at a reasonable hour, don't we?

當然，我們都會盡量在合理的時間上床睡覺，不是嗎？

Definitely.

當然。

As much as we might want to stay up late, getting enough sleep is so important for our health and well-being.

儘管我們可能想熬夜，但充足的睡眠對我們的健康和幸福非常重要。

A good night's sleep sets us up for success the next day.

一夜好眠為第二天的成功做好準備。

Let's look at some related words.

讓我們來看看一些相關的詞語。

Routine, meaning a regular way of doing things.

常規，即做事的規律。

Example, I have a morning routine that I follow every day.

例如，我每天都有一套晨間作息習慣。

Unwind, meaning to relax and become less tense.

放鬆，意思是放鬆，不那麼緊張。

Example, reading a book helps me unwind after a stressful day.

例如，在緊張的一天之後，看書可以幫助我放鬆。

Recharge, meaning to regain energy or strength.

充電，指恢復能量或體力。

Example, I took a short break to recharge my energy before the next meeting.

例如，在下一次會議之前，我休息了一小會兒，為自己補充能量。

Nourish, meaning to provide with the food or other substances necessary for growth, health, and good condition.

滋養，指提供生長、健康和良好狀態所需的食物或其他物質。

Example, eating a balanced meal nourishes my body and gives me energy.

例如，吃一頓營養均衡的飯菜能滋養我的身體，讓我精力充沛。

Self-esteem, meaning confidence in one's own worth or abilities.

自尊，指對自身價值或能力的信心。

Example, reflection can help us feel proud of ourselves for saying no instead of guilty.

例如，反思可以幫助我們為自己說 "不 "而感到自豪，而不是內疚。

All right, listeners, that's all the time we have for today.

好了，聽眾朋友們，今天就到這裡。

We hope you enjoyed our conversation about daily routines.

希望您喜歡我們關於日常生活的對話。

Remember, there's no magic formula.

記住，沒有什麼神奇的公式。

Remember, there's no magic formula.

記住，沒有什麼神奇的公式。

The key is to find what works best for you.

關鍵是要找到最適合自己的方法。

Experiment and discover a routine that keeps you feeling energized, productive, and happy.

嘗試並發現一種能讓你保持精力充沛、高效和快樂的生活方式。

And hey, if you have any questions or tips about routines you'd like to share, don't hesitate to leave a comment below or reach out to us on social media.

如果您有任何問題或關於例行公事的建議想與我們分享，請隨時在下方留言或在社交媒體上與我們聯繫。

Thanks for joining us, and we'll see you next time.

感謝您的參與，我們下次再見。

www.mooji.org

www.mooji.org