I'm your host, Lisa, and today's episode is all about making small changes that can have a big impact on your life.

我是主持人麗莎，今天這期節目的主題是 "小改變，大人生"。

Who wouldn't want to live a better life, right?

誰不想過上更好的生活，不是嗎？

Sometimes it's not about doing something huge, but making small, daily habits that truly change the way we live.

有時候，我們要做的不是什麼大事，而是養成一些日常的小習慣，從而真正改變我們的生活方式。

Today we have a special guest, Andrew, who is here to share some simple but life-changing habits that anyone can start doing right away.

今天，我們請來了一位特別嘉賓安德魯，他將與大家分享一些簡單卻能改變生活的習慣，任何人都可以馬上開始做。

Don't forget to check out the free PDF file in the comment section below to get the full transcript and new vocabulary for this episode.

別忘了查看下面評論區的免費 PDF 文件，獲取本集的完整文字記錄和新詞彙。

Welcome Andrew!

歡迎安德魯

Thanks, Lisa.

謝謝你，麗莎。

I'm super excited to be here.

我非常高興能來到這裡。

I think this is such an important topic because we often underestimate how small changes can really make a big difference.

我認為這是一個非常重要的話題，因為我們常常低估了微小的改變所能帶來的巨大變化。

Absolutely.

當然。

And I know a lot of our listeners are curious about this too.

我知道很多聽眾對此也很好奇。

So stick with us as we dive into habits that could totally transform your daily life, from boosting your productivity to improving your health and happiness.

是以，請與我們一起深入研究可以徹底改變你日常生活的習慣，從提高你的工作效率到改善你的健康和幸福。

And don't worry everyone, we're not talking about extreme changes.

大家不用擔心，我們說的不是極端變化。

These are easy things that everyone can do, and the best part is, they work.

這些都是人人都能做到的簡單事情，而且最重要的是，它們都很有效。

So Andrew, let's get straight into it.

安德魯，我們直接開始吧。

What's the first daily habit that you think can change someone's life?

您認為能夠改變他人生活的第一個日常習慣是什麼？

The first habit is one we hear about often, but it's truly powerful.

第一個習慣是我們經常聽到的，但它確實非常強大。

Waking up early.

早起

Waking up just one hour earlier gives you a head start.

早起一小時，你就能搶佔先機。

You get quiet time, and you can focus on your goals without distractions.

你有安靜的時間，可以心無旁騖地專注於你的目標。

That sounds great, but I'm sure some of our listeners might think waking up early is too hard.

聽起來不錯，但我相信有些聽眾可能會覺得早起太辛苦了。

Do you have any tips?

您有什麼建議嗎？

Absolutely.

當然。

Start small.

從小事做起

If you wake up at 8 o'clock AM, try waking up at 7.45 for the first week.

如果你在早上 8 點鐘起床，那麼第一週可以嘗試在 7 點 45 分起床。

Then slowly shift it to 7.30.

然後慢慢調到 7.30。

Then 7.

然後 7.

It's all about creating a habit that sticks.

關鍵是要養成一種堅持下去的習慣。

And once you start, you'll find that extra time gives you so much freedom.

一旦開始，你會發現額外的時間給了你如此多的自由。

I can imagine.

我能想象。

That extra hour in the morning could be a game changer.

早上多出來的一小時可能會改變遊戲規則。

What do you recommend people do with that time?

您建議人們如何利用這些時間？

It really depends on your goals, but I suggest using it to do something for yourself.

這確實取決於你的目標，但我建議你利用它為自己做點什麼。

It could be exercising, reading, or planning your day.

可以是鍛鍊、閱讀或計劃一天的生活。

For example, a friend of mine uses the extra hour to go for a run.

例如，我的一個朋友利用多出來的一小時去跑步。

She says it clears her mind and helps her feel energetic throughout the day.

她說，這能讓她頭腦清醒，一整天都精力充沛。

Exercise in the morning is definitely a great way to boost energy.

早晨鍛鍊絕對是增強能量的好方法。

Speaking of exercise, is there another habit related to health that could make a difference?

說到運動，是否還有其他與健康有關的習慣可以帶來改變？

Yes, another life-changing habit is staying hydrated.

是的，另一個改變生活的習慣就是補充水分。

Drinking enough water throughout the day can improve your focus, energy, and overall health.

每天喝足夠的水可以提高您的注意力、精力和整體健康水準。

It sounds so simple, but many people don't drink enough water.

這聽起來很簡單，但很多人都沒有喝足夠的水。

That's true.

沒錯。

I know people who forget to drink water during a busy day.

我知道有人會在忙碌的一天中忘記喝水。

Do you have any suggestions on how they can remember?

您對如何讓他們記住有什麼建議嗎？

Yes, one way is to keep a water bottle with you at all times.

是的，方法之一就是隨時帶著水瓶。

You can also set reminders on your phone.

您還可以在手機上設置提醒。

One cool thing I've seen is a water bottle with time markers.

我見過的一個很酷的東西是一個帶有時間標記的水瓶。

It shows you how much you should drink by a certain time of day.

它能告訴你一天中某個時間段應該喝多少水。

It's like having a coach remind you to drink more water.

這就像讓教練提醒你多喝水一樣。

Oh, that's a clever idea.

哦，真是個聰明的主意。

I might need to get one of those bottles.

我可能需要買一個這樣的瓶子。

Now, Andrew, what about habits related to mental health?

現在，安德魯，與心理健康有關的習慣呢？

We know physical health is important, but what can we do to take care of our mind?

我們知道身體健康很重要，但如何才能照顧好我們的心靈呢？

Great question.

問得好

One habit I recommend is practicing gratitude.

我推薦的一個習慣是練習感恩。

It's as simple as writing down three things you're thankful for each day.

其實很簡單，只要每天寫下三件感恩的事。

This shifts your focus from what's going wrong to what's going well in your life.

這就將你的關注點從生活中的問題轉移到了生活中的美好事物上。

Research shows that people who practice gratitude are happier and less stressed.

研究表明，懂得感恩的人更快樂，壓力更小。

That's really powerful.

這真的很強大。

So you're saying just a few minutes a day can change your mindset?

你是說每天只需幾分鐘就能改變你的心態？

Exactly.

沒錯。

It's such a small action, but over time, it changes the way you see the world.

這只是一個小小的行動，但隨著時間的推移，它將改變你看待世界的方式。

It's like training your brain to focus on the positive.

這就像訓練你的大腦把注意力集中在積極的方面。

And we all need that, especially during tough times.

我們都需要這樣，尤其是在困難時期。

I love that.

我喜歡這樣。

Gratitude really does shift your mindset.

感恩真的能改變你的心態。

I actually tried this myself during a stressful week.

實際上，我自己也在緊張的一週裡嘗試過這個方法。

Every morning, I wrote down three things I was thankful for.

每天早上，我都會寫下三件讓我感激的事情。

And by the end of the week, I felt much calmer and more focused.

一週結束時，我感覺平靜了許多，注意力也更加集中了。

It's amazing how much difference it makes when you start your day with a positive attitude.

當你以積極的態度開始一天的生活時，你會發現這一切竟然會有如此大的不同。

That's a great example, Lisa, and it really doesn't take much time.

這是一個很好的例子，麗薩，而且真的不需要太多時間。

But it changes how you approach your day.

但它會改變你每天的生活方式。

And here's another habit that's related to mental well-being.

這裡還有一個與精神健康有關的習慣。

Limiting screen time, especially before bed.

限制螢幕時間，尤其是睡前。

Oh, that's a tough one.

哦，這個問題很難回答。

I know a lot of people, including me, who scroll through their phones before going to sleep.

我知道包括我在內的很多人在睡覺前都會翻看手機。

Why is that such a bad habit?

為什麼這是個壞習慣？

The blue light from screens can mess with your body's ability to produce melatonin.

螢幕發出的藍光會干擾人體產生褪黑激素的能力。

The hormone that helps you sleep.

幫助睡眠的荷爾蒙

If you're staring at your phone or TV right before bed, it can make it harder to fall asleep and reduce the quality of your sleep.

如果您在睡前盯著手機或電視看，會讓您更難入睡，並降低睡眠品質。

Plus, the constant information overload from social media can make your mind race, which isn't good when you're trying to wind down.

此外，社交媒體上不斷出現的超負荷資訊會讓你的大腦飛速運轉，這在你想要放鬆的時候可不是什麼好事。

That's so true.

說得太對了。

I've had nights where I'm scrolling and the next thing I know an hour has passed and I'm wide awake.

我曾有過這樣的經歷，晚上我正在瀏覽網頁，結果一小時過去了，我還醒著。

Do you have any tips on how to break that habit?

您有什麼訣竅可以改掉這個習慣嗎？

One strategy is to create a wind-down routine before bed.

策略之一是在睡前制定一個放鬆的程序。

Set a time, maybe 30 minutes or an hour before bed, when you put your phone away and switch to something more relaxing, like reading a book, meditating, or listening to calming music.

設定一個時間段，也許是睡前 30 分鐘或一小時，你可以把手機收起來，換一些更放鬆的東西，比如看書、冥想或聽一些讓人平靜的音樂。

Another option is to use apps that reduce blue light on your devices.

另一種方法是使用能減少設備藍光的應用程序。

But the best approach is really to cut down on screen time before you sleep.

但最好的辦法其實是在睡覺前減少看螢幕的時間。

I like that idea.

我喜歡這個主意。

A wind-down routine sounds much healthier than endless scrolling.

比起無休止的滾動，日常的放鬆聽起來更健康。

And I guess starting small, like you said earlier, is key here too.

我想，就像你剛才說的，從小事做起也是關鍵所在。

Maybe just reducing screen time bit by bit?

也許只是一點一點地減少螢幕時間？

Exactly.

沒錯。

It's not about quitting cold turkey, it's about slowly building better habits over time.

這並不是要冷酷地戒菸，而是要隨著時間的推移慢慢養成更好的習慣。

Start with just 10 minutes less screen time before bed, then increase it as you go.

從睡前減少 10 分鐘螢幕時間開始，然後逐漸增加。

The important thing is to make it sustainable.

重要的是要使其具有可持續性。

That makes sense.

這就說得通了。

And I'm sure it also improves sleep quality, right?

我相信它還能提高睡眠品質，對嗎？

Absolutely.

當然可以。

Better sleep means more energy the next day, which leads to more productivity and a clearer mind.

更好的睡眠意味著第二天精力充沛，從而提高工作效率，讓頭腦更清晰。

It's all connected.

這一切都息息相關。

That's such a good point.

說得真好。

So, to recap, we've got waking up earlier, staying hydrated, practicing gratitude, and limiting screen time before bed.

是以，概括地說，我們已經有了早起、保持水分、踐行感恩和限制睡前看螢幕的時間。

These are all great habits, but do you have one more for us, Andrew?

這些都是很好的習慣，但安德魯，你還有一個習慣要告訴我們嗎？

Something that ties it all together?

有什麼東西能把這一切聯繫在一起？

Definitely.

當然。

The last habit is planning your day.

最後一個習慣是計劃好自己的一天。

Take just 5-10 minutes in the morning or the night before to plan out your top tasks for the day.

每天早上或前一天晚上，花 5-10 分鐘計劃一下當天的首要任務。

It helps you stay focused and gives you a sense of control.

它能幫助你保持注意力集中，給你一種控制感。

You'll feel more productive and less overwhelmed.

你會感覺更有成效，不再手忙腳亂。

That's a solid tip.

這是一個可靠的建議。

I've noticed that when I plan my day, I get more done and feel less stressed about what's ahead.

我注意到，當我計劃好自己的一天時，我就能完成更多的事情，對未來的事情也不會感到那麼緊張。

Exactly.

沒錯。

It's all about prioritizing.

這一切都要分清主次。

When you know what's important, you can spend your time on things that matter and avoid wasting it on distractions.

當你知道什麼是重要的，你就能把時間花在重要的事情上，避免把時間浪費在分心的事情上。

Such a good reminder.

這是一個很好的提醒。

Planning seems like the glue that holds all these habits together.

計劃似乎是維繫所有這些習慣的粘合劑。

Now, let's take a quick break with a fun fact.

現在，讓我們先來了解一個有趣的事實。

Did you know that it takes, on average, 66 days to form a new habit?

您知道養成一個新習慣平均需要 66 天嗎？

People used to believe it only took 21 days, but new research shows it actually takes a bit longer to make a habit stick.

人們過去認為只需要 21 天，但新的研究表明，要讓一個習慣堅持下來，實際上需要更長的時間。

So, don't be too hard on yourself if it feels tough at first.

是以，如果一開始感覺很艱難，也不要太苛求自己。

Consistency is key.

一致性是關鍵。

That's such an important point, Lisa.

這一點非常重要，麗薩。

Many people give up too soon, thinking they're failing.

許多人過早地放棄，認為自己失敗了。

But the truth is, it takes time.

但事實上，這需要時間。

If you keep doing it, eventually it will become a natural part of your day.

如果你堅持這樣做，最終它會成為你一天中自然而然的一部分。

Well, we've covered some amazing habits today, from waking up early and drinking more water to practicing gratitude.

從早起多喝水到踐行感恩，我們今天已經介紹了一些很棒的習慣。

These are all small changes, but they can truly change your life over time.

這些都是微小的改變，但隨著時間的推移，它們會真正改變你的生活。

That's right.

這就對了。

The key is to start small, be consistent, and focus on progress, not perfection.

關鍵是要從小事做起，堅持不懈，注重進步，而不是完美。

Anyone can create a better life by building these daily habits, one step at a time.

任何人都可以通過一步步培養這些日常習慣，創造更美好的生活。

Thank you so much for sharing these tips with us, Andrew.

非常感謝你與我們分享這些技巧，安德魯。

I'm sure our listeners are feeling inspired to make some positive changes.

我相信聽眾們一定會受到啟發，做出一些積極的改變。

Thanks for having me, Lisa.

謝謝你邀請我，麗莎。

I hope everyone tries at least one of these habits.

我希望每個人都能至少嘗試其中一種習慣。

You'll be surprised at how much they can improve your life.

你會驚訝地發現，它們能極大地改善你的生活。

And to our listeners, remember, it's not about doing everything perfectly, but taking small steps toward a better life.

聽眾朋友們，請記住，並不是要把每件事都做得完美無缺，而是要邁出一小步，走向更美好的生活。

If you enjoyed this episode, make sure to like, subscribe, and share it with your friends.

如果您喜歡本期節目，請務必點贊、訂閱並與朋友分享。

Let's keep making positive changes together.

讓我們一起繼續做出積極的改變。

Thanks for tuning in, and we'll see you next time on the Simple English Podcast.

感謝收聽《簡單英語播客》，我們下期再見。

Now it's time to learn some important vocabulary related to the topic.

現在是時候學習一些與主題相關的重要詞彙了。

The first word of today is hydrated.

今天的第一個詞是水合。

It means having enough water in your body to maintain health and energy.

這意味著體內要有足夠的水，以保持健康和活力。

Example, staying hydrated by drinking enough water throughout the day can improve your focus.

例如，通過全天飲用足夠的水來保持水分，可以提高注意力。

Next word is gratitude.

下一個詞是感恩。

It means quality of being thankful and appreciating what you have.

它意味著感恩和珍惜所擁有的一切的品質。

Example, practicing gratitude daily helps you focus on the positive aspects of your life.

例如，每天踐行感恩有助於你關注生活中積極的方面。

Next word is melatonin.

下一個詞是褪黑激素。

It means a hormone that regulates sleep, often affected by exposure to light.

它指的是一種調節睡眠的激素，通常會受到光線的影響。

Example, using screens late at night can reduce melatonin levels, making it harder to fall asleep.

例如，深夜使用螢幕會降低褪黑激素水平，使人更難入睡。

Next word is consistency.

下一個詞是一致性。

It means doing something regularly or in the same way over time.

它是指定期或長期以同樣的方式做某事。

Example, consistency is key when trying to form new habits, such as exercising every day.

例如，在嘗試養成新習慣（如每天鍛鍊）時，堅持是關鍵。

Next word is overwhelmed.

下一個詞是 "不知所措"。

It means feeling unable to manage or cope with a large amount of tasks or emotions.

這意味著感覺無法管理或應對大量的任務或情緒。

Example, planning your tasks in advance can help you feel less overwhelmed by your workload.

舉例來說，提前規劃好自己的任務可以幫助你減輕工作負擔。

The last word is prioritize.

最後一個詞是分清主次。

It means to decide which tasks or activities are the most important and focus on them first.

這意味著要決定哪些任務或活動是最重要的，並首先關注它們。

Example, when you prioritize your most important tasks, you can avoid wasting time on less important activities.

例如，當你把最重要的任務按優先順序排列時，就能避免在不太重要的活動上浪費時間。

Thank you for listening to our episode of the Simple English Podcast.

感謝您收聽本期《簡單英語播客》。

I hope you learned something new and helpful today.

希望你今天能學到一些新的有用的東西。

Please give us a like and subscribe for video like this, share it with your friends, and let us know what you think in the comment section below.

請為我們的視頻點贊和訂閱，與您的朋友分享，並在下面的評論區告訴我們您的想法。

We'll be back with more interesting discussions soon.

我們將很快為您帶來更多有趣的討論。