From Speak English with Class.

摘自《有品位地講英語》。

Hey everyone.

大家好

Welcome back to the EnglishLeap Podcast, your go-to English podcast for learning English and improving your life.

歡迎回到 EnglishLeap 播客，您學習英語和改善生活的首選英語播客。

I'm Erin, and as always, I'm joined by my fantastic co-host, Evan.

我是艾琳，和往常一樣，和我一起主持節目的還有我出色的搭檔埃文。

Evan, how are you doing today?

埃文，你今天好嗎？

Hey Erin.

嘿，艾琳

I'm doing great, feeling energized and ready for today's topic.

我做得很好，感覺精力充沛，為今天的主題做好了準備。

How about you?

你呢？

I'm doing well too.

我也幹得不錯。

You know, I had this moment yesterday where I just sat down and thought, why does it feel like some people completely turn their lives around while others stay stuck in the same place?

知道嗎，昨天我有那麼一刻，我坐下來想，為什麼感覺有些人完全扭轉了自己的生活，而有些人卻停留在原地？

Oh, I've had that thought too.

哦，我也有過這種想法。

You see someone go from struggling to successful, and you wonder, what's their secret?

看到有人從苦苦掙扎走向成功，你會想，他們的祕訣是什麼？

Are they just lucky, or is there something they're doing differently?

是他們運氣好，還是他們的做法與眾不同？

Exactly.

沒錯。

And then I started thinking about when I was learning English.

然後我開始回想自己學習英語時的情景。

At first, it felt impossible.

起初，我覺得這是不可能的。

So many words, so many rules, but then, little by little, things started making sense.

這麼多單詞，這麼多規則，但漸漸地，事情開始變得有意義了。

That's so true.

說得太對了。

When I first started learning, I kept thinking, if I just knew more words, I'd be fluent.

剛開始學的時候，我一直在想，如果我認識更多的單詞，我就會說得很流利了。

But it wasn't just about vocabulary.

但這不僅僅是詞彙的問題。

It was about building habits, changing my mindset, and actually using what I learned.

這關係到培養習慣、改變心態，以及實際運用我所學到的知識。

And that's when it hit me.

就在這時，我突然想到

Life is the same way.

生活也是如此。

Big transformations don't happen overnight.

重大變革不會一蹴而就。

It's not about one huge decision.

這不是一個巨大的決定。

It's about the little changes we make every day.

這與我們每天做出的微小改變有關。

And that's exactly what we're talking about today.

這正是我們今天要討論的。

How to change your life.

如何改變你的生活

And before we jump in, we have something special for you.

在開始之前，我們有一些特別的東西要送給大家。

We've created a free PDF packed with practical exercises to help you take real steps to change your life.

我們製作了一份免費的 PDF 文件，其中包含大量實用練習，幫助您採取切實措施改變生活。

It includes key takeaways from today's discussion, comprehension questions to test your understanding, and grammar exercises to build confidence in your English skills.

它包括今天討論的主要內容、測試您理解能力的理解問題，以及培養您對英語技能信心的文法練習。

And that's not all.

這還不是全部。

We're also introducing some intermediate-level words and phrases in today's episode.

在今天的節目中，我們還將介紹一些中級水準的單詞和短語。

That's right.

這就對了。

And we'll take a closer look at them later in Charlotte's vocabulary section, where Charlotte will break down those words and phrases, explain their meaning, and show how to use them in real-life conversations.

在夏洛特的詞彙部分，夏洛特將分解這些單詞和短語，解釋它們的含義，並演示如何在實際對話中使用它們。

So stick around.

那就留下來吧。

By the end of this episode, not only will you have practical steps to change your life, but you'll also have new English vocabulary to help you express your ideas even better. You know, Erin, thinking about what we just talked about, how life changes little by little, it makes me wonder why so many people struggle to make those changes in the first place.

本集結束時，你不僅會掌握改變生活的實際步驟，還會掌握新的英語詞彙，幫助你更好地表達自己的想法。 艾琳，想想我們剛才談到的，生活是如何一點一點改變的，這讓我不禁要問，為什麼那麼多人一開始就為做出這些改變而苦苦掙扎呢？

That's a great question.

這個問題問得好。

Change sounds exciting, right?

改變聽起來令人興奮，對嗎？

A fresh start, a new beginning.

新的開始，新的起點。

But here's the truth.

但事實是

Most people never actually make those changes.

大多數人從未真正做出這些改變。

Why?

為什麼？

Because change is hard.

因為改變很難。

Let's talk about the common reasons people feel stuck.

讓我們來談談人們感到困頓的常見原因。

Yeah.

是啊

First, there is fear of failure.

首先是害怕失敗。

Many people ask, what if I try and fail?

很多人問，如果我嘗試失敗了怎麼辦？

But what if you try and succeed?

但如果你嘗試併成功了呢？

Every successful person has failed along the way.

每個成功者都曾失敗過。

The difference is they kept going.

不同的是，他們一直在堅持。

Exactly.

沒錯。

The second reason is lack of direction.

第二個原因是缺乏方向。

Some people know they want a better life but don't know where to start.

有些人知道自己想要更好的生活，但卻不知道從何開始。

They think they need a perfect plan before taking action.

他們認為在採取行動之前需要一個完美的計劃。

And then there's negative self-talk, saying things like, I'll never be good at this, or I'm just not a language person.

還有一些消極的自我對話，比如說 "我永遠都做不好這個"，或者 "我不是個懂語言的人"。

These thoughts stop progress before it even begins.

這些想法甚至在開始之前就阻止了進步。

Finally, one of the biggest traps, waiting for motivation.

最後，最大的陷阱之一就是等待激勵。

People say, I'll start when I feel ready.

人們會說，等我準備好了再開始。

But here's a secret.

但這裡有個祕密。

Motivation comes after action, not before.

動力來自於行動之後，而不是之前。

That reminds me of when I struggled with a personal challenge.

這讓我想起了我在面對個人挑戰時的掙扎。

I kept waiting for the perfect moment to start.

我一直在等待開始的最佳時機。

But that moment never came until I just took the first step.

但在我邁出第一步之前，那一刻從未到來。

And once I did, everything started falling into place.

一旦我這樣做了，一切都開始步入正軌。

That's a great point.

說得好

And I remember feeling the same when I was learning English.

我記得在學習英語時也有同樣的感覺。

At first, I thought, I'm not good at this.

一開始，我想，我不擅長這個。

But then I realized, the only way to get better was to actually start practicing.

但後來我意識到，要想變得更好，唯一的辦法就是真正開始練習。

Exactly.

沒錯。

And that brings us to our key lesson.

這就是我們的關鍵一課。

Understanding what's holding you back is the first step to changing your life.

瞭解阻礙你前進的因素是改變生活的第一步。

Once you recognize these barriers, you can start working on breaking them down.

一旦認識到這些障礙，就可以開始努力打破它們。

So, Evan, now that we understand what holds people back, the next big question is, how do we actually start making those changes?

是以，埃文，既然我們已經瞭解是什麼阻礙了人們的發展，那麼下一個大問題就是，我們如何才能真正開始做出這些改變呢？

That's where small daily improvements come in.

這就需要每天進行微小的改進。

People often think they need a dramatic transformation overnight.

人們往往認為自己需要在一夜之間發生翻天覆地的變化。

But real change happens gradually.

但真正的變化是逐漸發生的。

Have you heard of the 1% rule?

你聽說過 "1%法則 "嗎？

Yes.

是的。

If you improve just 1% every day, you'll be 37 times better in a year.

如果每天進步 1%，一年後就會提高 37 倍。

That's because small efforts compound over time, just like interest in a bank account.

這是因為微小的努力會隨著時間的推移產生複利，就像銀行賬戶裡的利息一樣。

Exactly.

沒錯。

And that ties into the power of habits.

這就涉及到習慣的力量。

James Clear talks about this in Atomic Habits, how habits shape our identity.

詹姆斯-克利在《原子習慣》一書中談到了這一點，即習慣如何塑造我們的身份。

Small changes may not seem big at first, but they redefine who you are over time.

微小的改變起初可能看起來不大，但隨著時間的推移，它們會重新定義你是誰。

Right.

對

Like reading just 10 minutes a day, practicing English for five minutes daily, or even replacing negative thoughts with positive affirmations.

比如每天只讀 10 分鐘書，每天練習 5 分鐘英語，甚至用積極的肯定代替消極的想法。

And I love real life examples.

我喜歡真實的例子。

I know someone who became fluent in English just by listening to podcasts every day.

我認識一個人，他每天聽播客，英語就變得流利了。

They didn't start with an intense study plan, just consistent small steps.

他們沒有一開始就制定高強度的學習計劃，只是堅持不懈地小步前進。

That's so inspiring.

太鼓舞人心了

The takeaway here is, small consistent actions lead to big results over time.

這裡的啟示是，持續的小行動會帶來長期的大成果。

So if you're listening and wondering where to start, just pick one small habit today. And you know, Erin, while taking action is important, there's something even more fundamental, our mindset.

所以，如果你在聽，並想知道從哪裡開始，今天就選一個小習慣吧。 艾琳，行動固然重要，但還有更根本的東西，那就是我們的心態。

Because let's be honest, how we think about change makes all the difference.

因為老實說，我們如何看待變化是至關重要的。

Absolutely.

當然。

There's something called the growth mindset versus fixed mindset.

有一種東西叫做成長型思維與固定型思維。

If you have a growth mindset, you believe I can improve.

如果你有成長型思維模式，你就會相信我能進步。

But if you have a fixed mindset, you think, I'll never be good at this.

但如果你有固定的思維模式，你就會想，我永遠都做不好這個。

That's a huge difference.

這是一個巨大的差別。

And another thing, our brain is wired to focus on what we train it to notice.

還有一點，我們的大腦會專注於我們訓練它注意的東西。

Have you heard of the reticular activating system?

你聽說過網狀激活系統嗎？

Yes, it's why when you learn a new word, you suddenly hear it everywhere.

是的，這就是為什麼當你學會一個新詞時，你會突然聽到它無處不在。

Your brain filters information based on what you focus on.

你的大腦會根據你所關注的內容過濾資訊。

So if you keep telling yourself, I can't do this, your brain will find evidence to prove it.

所以，如果你一直告訴自己 "我做不到"，你的大腦就會找到證據來證明這一點。

But if you say, I am improving every day, your brain will focus on that progress instead.

但是，如果你說 "我每天都在進步"，你的大腦就會專注於這種進步。

That's why reprogramming your mind is so powerful.

這就是為什麼重新規劃你的思維如此強大。

Three great ways to do that are affirmations, visualization, and gratitude.

三個好方法是肯定、可視化和感恩。

Right, positive self-talk like, I am getting better every day, helps reshape our thoughts.

沒錯，積極的自我對話，比如 "我每天都在進步"，有助於重塑我們的想法。

Visualization, seeing yourself succeed, tricks your brain into believing it's possible.

視覺化，看到自己成功，讓你的大腦相信這是可能的。

And don't forget gratitude practice.

別忘了感恩練習。

When you focus on what's going well, you train your brain to see opportunities instead of obstacles.

當你把注意力集中在進展順利的事情上時，你就會訓練自己的大腦，讓它看到機會而不是障礙。

That's the power of mindset.

這就是心態的力量。

It's not magic.

這不是魔法。

It's about training your brain to work for you, not against you.

這就是要訓練你的大腦為你工作，而不是與你作對。

So true.

說得太對了。

Now that we've talked about the power of mindset, there's something else that holds people back, waiting for the right moment to start.

既然我們已經談到了心態的力量，那麼還有一件事阻礙著人們，那就是等待合適的時機開始。

Yes, so many people believe that they need to be completely ready before they take action.

是的，很多人都認為，在採取行動之前，他們需要做好完全的準備。

But here's the truth.

但事實是

You will never feel fully ready. Progress comes before confidence.

你永遠不會覺得自己完全準備好了。 進步先於自信。

When I was learning English, I hesitated to start speaking because I felt like I wasn't ready.

在學習英語時，我遲遲不敢開口，因為我覺得自己還沒準備好。

I kept thinking, what if I make mistakes?

我一直在想，如果我犯錯了怎麼辦？

But the more I waited, the harder it became.

但我越是等待，就越是難熬。

That's so relatable.

太貼切了

But when you finally took that first step, what happened?

但是，當你終於邁出第一步時，發生了什麼？

Well, once I started speaking, I realized that making mistakes was part of the learning process.

好吧，一旦我開始演講，我就意識到犯錯誤是學習過程的一部分。

Each conversation, even with errors, built my confidence.

每一次談話，即使有錯誤，也能讓我樹立信心。

I wasn't perfect, but I was improving.

我並不完美，但我在進步。

And that's the key.

這就是關鍵所在。

There's a concept I love, done is better than perfect.

有一個概念我很喜歡，那就是 "完成勝於完美"。

Too many people delay action because they want everything to be just right.

太多人拖延行動，因為他們希望一切都恰到好處。

But in reality, imperfect action is always better than no action.

但實際上，不完美的行動總比沒有行動要好。

Right, if you wait for perfection, you'll never get started.

沒錯，如果你等待完美，你就永遠無法開始。

Whether it's learning English, starting a new habit, or making a big life change, just begin.

無論是學習英語、養成新習慣，還是做出人生重大改變，只要開始就好。

Small steps will lead to big improvements over time.

小步快跑，久而久之就會有大的進步。

So here's a quick challenge for you, our listeners.

是以，我們要向各位聽眾提出一個挑戰。

Think of one thing you've been postponing.

想想你一直在延後的一件事。

It could be practicing English, starting a workout routine, or even reaching out to someone for help.

這可以是練習英語、開始鍛鍊，甚至是向他人尋求幫助。

And then, just take one small step today.

然後，今天就邁出一小步。

Not tomorrow, not next week, today.

不是明天，也不是下週，而是今天。

Because action leads to momentum, and momentum leads to confidence.

因為行動帶來動力，動力帶來信心。

That's right.

這就對了。

Small, consistent actions over time create massive change.

長期堅持不懈的小行動會帶來巨大的變化。

So don't wait for the perfect moment.

所以，不要等待最佳時機。

Make today the day you start.

從今天開始

Speaking of taking action, have you ever noticed how much our surroundings shape our habits and decisions?

說到採取行動，你有沒有注意到我們周圍的環境對我們的習慣和決定有多大的影響？

It's not just about what we do, but who and what we surround ourselves with.

這不僅與我們的工作有關，還與我們周圍的人和事物有關。

Absolutely.

當然。

The people you surround yourself with, the content you consume, and the mindset you adopt, all play a huge role in shaping your life.

你周圍的人，你所消費的內容，以及你所採取的心態，都對你的人生起著巨大的作用。

Yes.

是的。

There's a famous saying, you are the average of the five people you spend the most time with.

有句名言說得好：你是與你相處時間最長的五個人的平均值。

If you're surrounded by negative, unmotivated people, it's hard to stay motivated.

如果你周圍都是消極、不思進取的人，你就很難保持動力。

But if you're around positive, goal-driven individuals, their energy and habits will rub off on you.

但是，如果你身邊有積極向上、目標明確的人，他們的能量和習慣就會感染你。

That's so true.

說得太對了。

So, how can we create an environment that supports growth?

那麼，我們如何才能創造一個支持增長的環境呢？

First, start by following inspirational people, whether it's authors, speakers, or even social media accounts.

首先，從關注勵志人物開始，無論是作家、演講者，甚至是社交媒體賬戶。

Exposing yourself to positive influences will shift your mindset over time.

讓自己受到積極的影響，久而久之，你的心態就會發生轉變。

Absolutely, and joining online learning communities is another great way to stay motivated.

當然，加入在線學習社區是保持動力的另一個好方法。

There are so many groups out there for English learners, book clubs, and personal development.

現在有很多針對英語學習者、讀書俱樂部和個人發展的小組。

When you're part of a community that values growth, you naturally start improving too.

當你加入一個重視成長的社區時，你自然也會開始進步。

And just as important as adding positive influences is reducing exposure to negativity.

與增加積極影響同樣重要的是減少消極影響。

That could mean limiting time spent with people who constantly complain, or even cutting down on negative news and social media that drain your energy.

這可能意味著限制與不斷抱怨的人在一起的時間，甚至減少負面新聞和社交媒體，因為它們會消耗你的能量。

Mm-hm.

嗯

That reminds me of when I was learning English.

這讓我想起了我學英語的時候。

I felt stuck until I joined an English learning community.

直到我加入了一個英語學習社區，我才感覺到自己被困住了。

Suddenly, I had people to practice with, share struggles, and progress.

突然間，我有了可以一起練習、分享奮鬥和進步的人。

That made all the difference.

這讓一切都不同了。

That's such a great example.

這就是一個很好的例子。

The right environment creates momentum, making it easier to grow and stay on track.

正確的環境能創造動力，使其更容易發展並保持在正確的軌道上。

So, here's something to think about.

所以，有件事值得我們思考。

Who are the five people you spend the most time with?

與您相處時間最長的五個人是誰？

Are they helping you grow, or are they holding you back?

它們是在幫助你成長，還是在阻礙你前進？

If they're not pushing you to be better, it might be time to make some adjustments.

如果他們沒有促使你做得更好，也許是時候做出一些調整了。

Surround yourself with people and influences that inspire and uplift you.

讓你的周圍充滿激勵和鼓舞你的人和影響。

And speaking of inspiration, sometimes learning new words and phrases can help us articulate our goals and mindset even better.

說到靈感，有時學習新的單詞和短語可以幫助我們更好地表達自己的目標和心態。

That's why we have Charlotte here to break down some key vocabulary from today's discussion.

這就是為什麼我們讓夏洛特來解釋今天討論中的一些關鍵詞彙。

Absolutely.

當然。

Take it away, Charlotte.

拿走吧 夏洛特

Hello, English learners.

你好，英語學習者們。

It's time for Charlotte's vocabulary breakdown.

夏洛特的詞彙分解時間到了。

In today's episode, Aaron and Evan introduced some great concepts about change, mindset, and environment.

在今天的節目中，亞倫和埃文介紹了一些關於變化、心態和環境的重要概念。

Let's take a closer look at some key vocabulary and how to use them in real life conversations.

讓我們來詳細瞭解一些關鍵詞彙以及如何在實際對話中使用它們。

Transformation, meaning, a big change in something.

轉變，意為事物的巨大變化。

Example, after years of hard work, Maria experienced a complete transformation in her career, going from an intern to a company director.

例如，經過多年的努力，瑪麗亞經歷了職業生涯的徹底轉變，從一名實習生成為公司董事。

Mindset, meaning, the way you think about things.

心態，即你思考問題的方式。

Example, Jake changed his mindset about exercise, and now he enjoys working out every morning.

例如，傑克改變了自己的鍛鍊心態，現在他喜歡每天早上鍛鍊。

Surroundings, meaning, the things and people around you.

周圍環境，即你周圍的事物和人。

Example, Anna moved to a peaceful countryside home because she wanted more positive surroundings.

例如，安娜搬到了寧靜的鄉下，因為她想要更積極的環境。

Momentum, meaning, the force that keeps something moving.

動量，意思是使物體保持運動的力。

Example, once Daniel started writing 500 words a day, he built momentum and finished his book in just three months.

例如，丹尼爾開始每天寫 500 個單詞後，他就蓄勢待發，在短短三個月內就完成了他的書。

Exposure, meaning, the amount of contact you have with something.

接觸，指的是你與某種事物的接觸程度。

Example, watching English movies increased Sarah's exposure to native speech, improving her listening skills.

例如，觀看英語電影增加了 Sarah 接觸母語的機會，提高了她的聽力水準。

Growth-driven, meaning, focused on improvement.

成長驅動，即注重改進。

Example, Leo joined a growth-driven study group that encouraged him to keep learning and setting new goals.

例如，Leo 加入了一個以成長為導向的學習小組，該小組鼓勵他不斷學習並設定新目標。

Visualization, meaning, the formation of a mental image of something, often used to enhance motivation, confidence, and performance.

可視化，意為在頭腦中形成某種事物的形象，常用於增強動力、信心和表現。

Example, every night, Mark visualizes himself speaking confidently before his presentations.

例如，每天晚上，馬克都會想象自己在演講前自信滿滿的樣子。

Affirmation, meaning, a positive statement to encourage yourself.

肯定，意為鼓勵自己的積極語句。

Example, Jane starts her day with the affirmation, I am capable and strong.

例如，簡在一天的開始就肯定地說："我有能力，我很堅強。

Community, meaning, a group of people with shared interests.

社區，意指有共同興趣愛好的一群人。

Example, David found an amazing community of runners who motivated him to complete his first marathon.

例如，戴維發現了一個了不起的跑步者社區，在他們的激勵下，他完成了自己的第一個馬拉松比賽。

Countable, meaning, responsibility for your own progress.

可數，意思是對自己的進步負責。

Example, Mia set weekly goals for herself and her progress to stay accountable in her fitness journey.

例如，米婭為自己設定了每週的目標和進度，以便在健身之旅中保持責任感。

That's it for today's vocabulary breakdown.

今天的詞彙分解就到這裡。

Back to you, Erin and Evan.