Hello everyone, and welcome to the EnglishLeap Podcast.

大家好，歡迎收聽 EnglishLeap 播客。

My name is Jennifer.

我叫珍妮弗。

And I'm Daniel.

我是丹尼爾

How are you doing today, Daniel?

丹尼爾，今天好嗎？

I'm doing great, Jennifer.

我做得很好，珍妮弗。

It's been a productive day so far.

到目前為止，這是富有成效的一天。

How about you?

你呢？

I'm feeling fantastic.

我感覺棒極了。

I'm especially excited about today's topic.

今天的主題讓我特別興奮。

I think we're going to have an engaging conversation.

我想我們會有一場引人入勝的對話。

Absolutely.

當然可以。

Today, we're delving into something that touches every one of us, our daily routines.

今天，我們將深入探討與我們每個人都息息相關的事情--我們的日常工作。

It's the rhythm that keeps our lives moving forward.

正是這種節奏讓我們的生活不斷向前。

Exactly.

沒錯。

From the moment we wake up to the moment we fall asleep at night, we follow certain habits that define our day.

從起床到晚上入睡，我們都遵循著某些習慣，這些習慣決定了我們一天的生活。

But tell me, Daniel, what exactly does a typical day look like for different people?

但是告訴我，丹尼爾，對不同的人來說，典型的一天到底是什麼樣的？

That's a great question.

這個問題問得好。

Daily routines can look very different depending on your lifestyle, but they're made up of the little things we do regularly.

根據生活方式的不同，每天的例行工作也會大相徑庭，但它們都是由我們經常做的小事組成的。

Throughout today's episode, we'll be sharing our own routines, from the way we start our mornings to how we wind down in the evening.

在今天的節目中，我們將分享自己的作息時間，從早上起床到晚上休息。

That's right.

這就對了。

And along the way, we'll talk about how having a routine can help you feel more balanced and in control.

同時，我們還將討論如何通過例行公事讓你感覺更平衡、更有掌控力。

It's all about finding what works best for you.

關鍵是要找到最適合自己的方法。

Exactly.

沒錯。

But before we dive into that, I'd like to introduce our vocabulary expert, Krystal.

但在我們深入探討之前，我想先介紹一下我們的詞彙專家 Krystal。

After each section, she'll break down key words and phrases to help you grasp the language better.

在每節課後，她都會分解關鍵詞和短語，幫助你更好地掌握語言。

Krystal, we're excited to have you with us today.

克瑞斯托，很高興你今天能和我們在一起。

Thanks, Daniel.

謝謝你，丹尼爾。

I'm happy to be here, and I can't wait to help our listeners break down some vocabulary along the way.

我很高興能來到這裡，我迫不及待地想幫助聽眾朋友們一起破解一些詞彙。

Wonderful.

太棒了

Let's begin with the morning routine.

讓我們從早晨的例行公事開始。

So as a student, my mornings are pretty structured.

是以，作為一名學生，我的早晨是非常有規律的。

I usually wake up around 7 a.m., and I take a moment to stretch and breathe before I get out of bed.

我通常在早上 7 點左右醒來，下床前會花一點時間伸展和呼吸。

It's a gentle way to start the day, and it helps me feel more alert.

這是開始新一天的溫和方式，它讓我感覺更有活力。

Then I head to the bathroom to brush my teeth and wash my face.

然後，我去衛生間刷牙洗臉。

It's a refreshing start.

這是一個令人耳目一新的開始。

That sounds nice.

聽起來不錯。

I wake up a bit earlier, around 6.30 a.m., since my job requires me to start early.

我起床比較早，大約在早上 6:30 左右，因為我的工作要求我早起。

The first thing I do is drink a glass of water to hydrate, and then, like you, I brush my teeth and wash my face.

我做的第一件事就是喝一杯水補充水分，然後像你一樣刷牙洗臉。

It really sets the tone for the day ahead.

它確實為未來的一天定下了基調。

Exactly.

沒錯。

Hydrating first thing in the morning is such a good habit.

清晨第一件事就是補充水分，這是一個非常好的習慣。

After that, I have a light breakfast, like oatmeal or toast, just something simple to get my energy up before classes.

之後，我會吃一頓清淡的早餐，比如燕麥粥或吐司，簡單的早餐能讓我在上課前精力充沛。

Breakfast is essential for me, too.

早餐對我來說也是必不可少的。

I usually go for eggs with toast, or sometimes I mix it up with a smoothie.

我通常會選擇雞蛋配吐司，有時也會搭配冰沙。

After breakfast, I take a few minutes to check my emails and review my to-do list so I know what's on the agenda for the day.

早餐後，我會花幾分鐘時間查看我的電子郵件，並回顧我的待辦事項清單，以便了解當天的日程安排。

I do the same.

我也是這麼做的。

I check my class schedule and make sure I'm ready for the day ahead.

我檢查我的課程表，確保我為未來的一天做好了準備。

It's always nice to feel organized before jumping into things.

在躍躍欲試之前，有條不紊的感覺總是好的。

Absolutely.

當然可以。

Having that calm, organized start to the day really makes a difference.

平靜、有條不紊地開始一天的工作，確實會帶來很大的不同。

To help our listeners dive deeper into the vocabulary we've just used, let's hand it over to Crystal.

為了幫助聽眾更深入地理解我們剛才使用的詞彙，讓我們請 Crystal 來介紹一下。

Crystal, could you walk us through some of the key terms from our morning routines?

Crystal，你能給我們講講晨練中的一些關鍵術語嗎？

Absolutely, Jennifer.

當然，珍妮弗。

Let's take a closer look at some key vocabulary from your conversation.

讓我們仔細看看你們對話中的一些關鍵詞彙。

Stretch.

拉伸

To extend your body or limbs to loosen up your muscles, which Jennifer does to ease into the day.

伸展身體或四肢，放鬆肌肉，詹妮弗就是這樣做的，以便輕鬆度過一天。

Hydrate.

補充水分。

To give your body water.

給身體補充水分

Daniel starts his day with a glass of water to hydrate himself.

丹尼爾每天都會先喝一杯水，補充水分。

Light breakfast.

簡單的早餐

A small, simple meal in the morning, like oatmeal or toast.

早上吃一頓簡單的小餐，如燕麥粥或吐司。

Jennifer prefers a light breakfast to get her energy up for the day.

詹妮弗更喜歡吃清淡的早餐，以補充一天的能量。

To-do list.

待辦事項清單。

A list of tasks you plan to complete during the day.

您計劃在一天內完成的任務清單。

Daniel reviews his to-do list every morning to stay organized.

丹尼爾每天早上都會查看他的待辦事項清單，以保持條理清晰。

Those are some useful terms from your morning routine.

這些都是晨練中的實用術語。

Now, back to you, Jennifer.

現在，回到你身邊，詹妮弗。

Thanks, Crystal.

謝謝你，Crystal。

I think understanding these terms in context really helps our listeners absorb them better.

我認為，結合上下文理解這些術語確實有助於聽眾更好地吸收它們。

Absolutely.

當然。

And now that we've got the morning covered, it's a great time to move on to the afternoon routine.

現在，我們已經完成了上午的工作，是時候開始下午的日常工作了。

Shall we, Jennifer?

我們走吧，珍妮弗？

Sounds perfect, Daniel.

聽起來不錯，丹尼爾

Afternoons for me are when I'm most focused.

下午是我最專注的時候。

I usually have classes or study sessions and I try to take it one step at a time.

我通常要上課或學習，我試著一步一步來。

If it's a long study session, I make sure to take short breaks to stretch and move around.

如果學習時間較長，我一定會利用短暫的休息時間伸伸懶腰，活動活動。

It helps keep my mind fresh.

這有助於我保持頭腦清醒。

That's a smart approach.

這是一個聰明的辦法。

My afternoons are usually the busiest part of my day, with meetings or project work.

下午通常是我一天中最忙的時候，要開會或做項目。

But like you, I make sure to take breaks, even if they're just a few minutes.

但和你一樣，我一定會休息，哪怕只有幾分鐘。

I find that stepping away from the desk to stretch or get a snack really helps me recharge.

我發現，離開辦公桌伸伸懶腰或吃點零食，確實有助於我充電。

Exactly.

沒錯。

Breaks are so important, even if they're brief.

休息是非常重要的，哪怕是短暫的休息。

After lunch, I regroup and prepare for the second half of the day.

午飯後，我重新集結，準備下半天的工作。

Lunch is typically something light, like a salad or a sandwich.

午餐通常比較清淡，比如沙拉或三明治。

I don't like to eat anything too heavy, as it can make me feel sluggish.

我不喜歡吃太重的東西，因為這會讓我感到疲憊。

I agree.

我同意。

Lunch is usually around noon for me, and I like to step away from work completely.

我的午餐時間通常在中午左右，我喜歡完全從工作中抽離出來。

My go-to is something like a quinoa salad with veggies or a turkey sandwich.

我的首選是藜麥蔬菜沙拉或火雞肉三明治。

Keeping it healthy helps me avoid that mid-afternoon energy slump.

保持健康的飲食習慣能幫助我避免午後精力不濟。

That sounds like a great option.

這聽起來是個不錯的選擇。

After lunch, I tackle my bigger assignments, making sure to get them done while I still have energy.

午飯後，我會處理我的大作業，確保在精力充沛時完成它們。

It feels good to wrap up those important tasks before the day winds down.

在一天結束之前，把重要的任務收尾，感覺很好。

Yeah, I do the same.

是啊，我也是這麼做的。

After lunch, I focus on key projects that require my attention and try to knock them out while I'm still feeling productive.

午餐後，我會把注意力集中在需要我關注的關鍵項目上，並儘量在我還感覺有成效的時候完成它們。

All right, Crystal.

好吧，水晶。

Could you take us through the vocabulary from our afternoon routines?

您能帶我們回顧一下下午例行活動中的詞彙嗎？

Certainly, Daniel.

當然，丹尼爾。

Let's break down some of the key terms.

讓我們來分解一些關鍵術語。

Focused.

專注。

Giving your full attention to something, like how Jennifer stays focused during her study sessions.

全神貫注於某件事情，就像詹妮弗在自習課上保持專注一樣。

Recharge.

充電。

To regain energy, which Daniel does by taking short breaks throughout the day.

為了恢復精力，丹尼爾每天都會進行短暫的休息。

Regroup.

重組。

Taking a moment to organize your thoughts and prepare for the next part of the day.

花一點時間整理思緒，為接下來的一天做好準備。

Sluggish.

緩慢。

Feeling slow and lacking energy, which can happen after a heavy lunch, but both Jennifer and Daniel avoid that by eating light.

吃了一頓豐盛的午餐後，可能會感覺行動遲緩、精力不足，但詹妮弗和丹尼爾都通過清淡的飲食避免了這種情況。

Knockout.

淘汰賽。

An informal phrase meaning to complete tasks or finish work efficiently.

一個非正式短語，意思是高效地完成任務或工作。

Daniel said he likes to knock out his key projects while he's still productive.

丹尼爾說，他喜歡在工作效率高的時候完成關鍵項目。

Energy slump.

能源不景氣

This refers to a dip in energy, usually in the afternoon after lunch.

這是指能量下降，通常是在下午午餐後。

Daniel mentioned avoiding an energy slump by eating a healthy lunch.

丹尼爾提到通過吃健康的午餐來避免精力下滑。

Those are the key words for the afternoon.

這就是今天下午的關鍵詞。

Now, let's shift to the evening routine.

現在，讓我們轉入晚間作息時間。

Back to you, Jennifer.

回到你身邊，詹妮弗。

Thanks, Crystal.

謝謝你，Crystal。

That was really helpful.

這真的很有幫助。

It's amazing how just a few key words can really make things clearer.

僅僅幾個關鍵詞就能讓事情變得更加清晰，真是令人驚歎。

Exactly.

沒錯。

I love how practical these terms are.

我喜歡這些術語的實用性。

You can use them every day.

您可以每天使用它們。

Alright, let's wind things down by talking about our evening routines.

好了，讓我們來談談我們的晚間例行活動吧。

Evenings are when I like to unwind and relax after a busy day of classes.

晚上是我在一天繁忙的課程之後放鬆身心的時候。

After dinner, I usually take a short walk or do some light stretching to help me de-stress.

晚飯後，我通常會散散步或做一些輕微的伸展運動來幫助自己減壓。

It's a peaceful way to close out the day.

這是結束一天的寧靜方式。

I totally relate to that.

我完全感同身受。

After work, I make time to relax too, whether it's listening to music or going for a walk.

下班後，我也會抽時間放鬆一下，無論是聽音樂還是散步。

Dinner is usually around 7 p.m. for me, and it's something simple but satisfying.

我的晚餐時間通常在晚上 7 點左右，吃一些簡單但令人滿意的食物。

I like grilled salmon with veggies or a stir-fry with rice.

我喜歡烤三文魚配蔬菜或炒飯。

That sounds delicious.

聽起來很美味。

My dinner is usually something quick and easy, like pasta with vegetables or a rice bowl.

我的晚餐通常是簡單快捷的食物，比如蔬菜意大利麵或蓋澆飯。

Once dinner is done, I always make sure to brush my teeth and wash my face.

吃完晚飯後，我一定要刷牙洗臉。

It's such a small part of my routine, but it helps me feel refreshed and ready for bed.

雖然這只是我日常工作的一小部分，但它能讓我感覺神清氣爽，準備上床睡覺。

Oh, definitely.

哦，當然。

Brushing my teeth and washing my face feels like pressing the reset button after a long day.

刷牙洗臉的感覺就像在漫長的一天後按下重啟鍵。

It's a simple way to shift into relaxation mode.

這是一種進入放鬆模式的簡單方法。

After that, I usually wind down with a book or a cup of herbal tea before bed.

之後，我通常會在睡前看一本書或喝一杯涼茶。

Uh-huh.

嗯哼

That sounds really calming.

聽起來真讓人平靜。

I also avoid screens before bed, instead spending some time reading or listening to music.

我還避免在睡前使用螢幕，而是花一些時間閱讀或聽音樂。

I aim to get to bed around 10 p.m., so I'm well-rested for the next day.

我的目標是晚上 10 點左右上床睡覺，為第二天的工作做好充分準備。

Same here.

我也一樣。

I stick to a consistent bedtime too, around 10.30 p.m., and it's amazing how much better

我也堅持晚上 10 點半左右上床睡覺。

I feel the next day when I get a full night's sleep.

當我睡足一覺後，第二天就會有這種感覺。

All right, Crystal.

好吧，水晶。

One last time, could you walk us through the vocabulary from our evening routine?

最後，請您帶領我們學習一下晚間例行公事中的詞彙。

Absolutely, Jennifer.

當然，珍妮弗。

Let's go over the key phrases from your evening routines.

讓我們複習一下您晚間例行活動中的關鍵短語。

Unwind.

放鬆。

To relax and let go of stress, like what Jennifer and Daniel do after a busy day.

放鬆身心，釋放壓力，就像詹妮弗和丹尼爾在忙碌一天後所做的那樣。

Reset button.

重置按鈕。

A metaphor for starting fresh, which Daniel mentioned when talking about brushing his teeth and washing his face.

比喻重新開始，丹尼爾在談到刷牙洗臉時也提到了這一點。

Wind down.

放風。

Similar to unwind, it means to gradually slow down and prepare for sleep.

與 "放鬆 "相似，它的意思是逐漸放慢速度，為睡眠做準備。

Herbal tea.

涼茶

A caffeine-free tea that helps you relax, which Daniel drinks before bed.

丹尼爾睡前飲用的不含咖啡因的茶有助於放鬆。

And that wraps up the vocabulary for today.

今天的詞彙學習到此結束。

Back to you, Jennifer and Daniel.

回到你身邊，詹妮弗和丹尼爾。

Thank you so much, Crystal, for guiding us through those key words and phrases.

非常感謝你，Crystal，為我們提供了這些關鍵詞和短語的指導。

It really helps to understand the language and context.

這確實有助於理解語言和語境。

Absolutely.

當然可以。

It makes it easier to remember when we see how the vocabulary fits into everyday life.

當我們看到這些詞彙如何融入日常生活時，就會更容易記住。

So, we've shared our daily routines, from morning to evening, and touched on how important it is to create balance throughout the day.

是以，我們分享了我們從早到晚的日常作息，並談到了在一天中保持平衡的重要性。

Exactly.

沒錯。

Whether you're working, studying, or just trying to structure your day better, having a routine that works for you is key to staying organized and feeling in control.

無論你是在工作、學習，還是隻是想更好地安排自己的一天，有一個適合自己的作息時間是保持有序和掌控感的關鍵。

And remember, it's not just about staying productive.

記住，這不僅僅是為了保持工作效率。

It's about taking those moments to relax, recharge, and take care of yourself.

這就是利用這些時間來放鬆、充電和照顧自己。

Alright, well, that's all for today's episode.

好了，今天的節目就到這裡。

We hope this conversation gave you some helpful insights and tips for your own routine.

我們希望這次談話能為您的日常工作提供一些有用的見解和建議。

A big thank you to Crystal for breaking down the vocabulary today.

非常感謝 Crystal 今天為我們講解詞彙。

We really appreciate it.

我們真的很感激。

Thanks for joining us, everyone.

謝謝大家的參與。

Keep building those healthy habits, and we'll see you next time on the English Leap Podcast.

繼續培養健康的生活習慣，我們下次在 English Leap Podcast 上見。

Take care, and have a balanced, productive day ahead.

保重，祝你有一個平衡、富有成效的一天。

Your progress doesn't end here.

你的進步還不止於此。

To continue advancing your English skills, click on the next video or explore the additional videos we've thoughtfully selected for you.

要繼續提高英語技能，請點擊下一個視頻或瀏覽我們為您精心挑選的其他視頻。