– 英语/中文 双语歌词

歌词与翻译

[中文]

（音乐）

大家好，欢迎回到简单英语播客，我是丽莎，你们的主持人。今天我们有一个非常激动人心的话题要讨论——2025年的新年计划。

是的，又到了一年一度充满希望和梦想的时刻，我们都准备好了迎接新的开始。

但是，让我们坦诚一点，我们中有多少人真正坚持了这些计划呢？这是一个很好的问题，丽莎。

我认为我们都怀着最好的意图开始，但在某个时刻，生活发生了，这些计划就逐渐淡化了。

没错，托尼。说到计划，让我介绍今天的嘉宾。托尼是一位生活教练和激励演讲者，他帮助了数百人设定并实现他们的目标。欢迎来到节目，托尼。

谢谢邀请我，丽莎。我非常高兴能在这里分享一些关于如何让2025年成为真正改变的一年的小贴士和故事。

太棒了！在我们深入探讨之前，让我问问我们的听众，你们有为2025年制定计划了吗？如果没有，不用担心，因为今天我们会帮助你们制定一些真正可行的计划。

那么，拿一杯咖啡或茶，让我们开始吧！（音乐）

托尼，让我们从基础开始。你认为人们为什么要制定新年计划？

丽莎，新年计划就像对自己的一个承诺。新的一年开始，感觉就像一张白纸，人们把它看作是一个改善自己的机会，无论是健康、人际关系还是事业。

没错，我认为新开始的想法非常有激励性。但是，为什么这么多计划都以失败告终呢？

这是一个很好的问题。主要原因是人们设定的目标太大或不切实际。例如，有人可能会说：“我要在一个月内减掉20公斤”或“我要每天去健身房”。

当他们无法坚持时，就会感到气馁并放弃。我几年前也有过这样的经历。我承诺自己在一月份学习30个新食谱，猜猜我实际学了多少？

两个。我意识到我没有时间每天都做饭。那么，解决方案是什么呢，托尼？我们如何制定能够坚持的计划？

关键是要设定SMART目标，即具体、可衡量、可实现、相关和有时限的目标。例如，不要说“我想变得健康”，而是说“我每周散步三次，每次30分钟”。

我喜欢这个方法。把大目标分解成较小、可管理的小步骤，会让它们看起来不那么令人望而却步。你能给我们另一个例子吗？

当然可以。假设你想存钱，不要说“我今年要存很多钱”，而是试试“我每周少吃一次外卖，存下50美元”。

这样你就有了一个明确的计划和现实的目标。这太有道理了！你有什么保持动力的建议吗？

当然有。首先，跟踪你的进展。看到自己取得了多大的进步是非常满足的。其次，为小成就奖励自己。

例如，如果你坚持了一个月的锻炼计划，就给自己一个电影之夜作为奖励。奖励真是个好主意。

我记得我的朋友莎拉，她想多读一些书，所以她设定了一个每月读一本书的目标。每次她读完一本书，就会给自己买一个新的书签，这让她保持了兴奋感。

这太完美了！小奖励可以带来大不同。记住，如果需要，调整你的目标是可以的。生活是不可预测的，所以要灵活并善待自己。

没错，托尼。我认为另一个大的挑战是保持一致性。人们通常在一月份开始时很强势，但到二月份就会失去动力。

我们如何避免这种情况？丽莎，你说得对。一致性是关键，保持一致性的最好方法是建立习惯。从小事开始，让你的目标成为日常生活的一部分。

例如，如果你想多喝水，就把水瓶放在桌子上作为提醒。随着时间的推移，这会变得自动化。

我试过这个方法，它真的很有效。我还注意到责任感的力量。当我告诉朋友我的目标时，我更有可能坚持下去，因为我不想让他们失望。

绝对是这样。责任感可以成为游戏规则的改变者。你可以与朋友分享你的目标，加入一个小组，甚至使用应用程序来跟踪你的进展。

知道有人在为你加油，会带来巨大的不同。这让我想起了我的同事，她加入了一个跑步俱乐部。

她说小组的支持激励她在寒冷的早晨早起跑步。社区如何帮助人们真是令人惊奇。

这是一个很好的例子。周围有支持你的人，可以让你保持动力。还有一件事，不要忘了在过程中庆祝小胜利。

每一步都是进步，无论多么微小。我完全同意，托尼。这些建议非常实用且易于遵循。我相信我们的听众已经感到受鼓舞了。

（音乐）现在，托尼，是我们的有趣事实环节了。你知道吗？只有约9%的人真正实现了他们的新年计划。

哇，这个数字很小，但它表明坚持计划对大多数人来说是一个真正的挑战。绝对是这样。

这里还有一个有趣的事实。根据一项研究，最常见的新年计划是多锻炼，其次是健康饮食和减肥。

这不奇怪，对吧？与健康相关的目标总是很受欢迎，因为人们想感觉更好，看起来更好。

但这里有一个小贴士：不要专注于体重秤上的数字，而是关注你的感受。你是否更有活力，睡眠更好？这些才是真正的胜利。

没错，说到感觉良好，你知道吗？制定计划并实现它们实际上可以提高你的幸福感。它给你一种成就感和目标感。

我同意。即使实现小目标也能建立自信，激励你去应对更大的挑战。（音乐）

托尼，这是一次非常鼓舞人心的对话。我学到了很多关于如何制定和坚持计划的方法。感谢你分享你的见解。

不客气，丽莎。能够谈论如何一步步让我们的生活变得更好，总是很棒的。

听众们，我希望这一集能激励你们为2025年制定有意义的计划。记住，这不是关于完美，而是关于进步。

从小事开始，保持一致，庆祝你的成就，不要忘了在过程中享受乐趣。生活是一段旅程，而不是一场竞赛。

这是一个美好的提醒。再次感谢托尼，感谢大家的收听。如果你喜欢这一集，请点赞、分享并订阅简单英语播客。

在评论中告诉我们，你的新年计划是什么，我们很想听听你的想法。祝大家新年快乐，祝2025年精彩纷呈！下次见，再见！

（音乐）感谢收听简单英语播客，我们希望你喜欢今天的节目，并学到了一些新知识。

记住，小步骤可以带来生活中的大变化。如果你觉得这一集有帮助，请点赞、分享并订阅我们的频道。

不要忘记点击通知铃铛，这样你就不会错过任何更新。我们很想听听你的想法或问题，在下面评论并告诉我们你希望我们在未来的节目中涵盖哪些主题。

下次见，继续学习，继续成长，保持积极。再见！

（音乐）

（下集预告）

myself I'd learn to cook 30 new recipes

in January guess how many I actually

learned how many

two I realized I had no time to cook

every day so what's the solution Tony

how can we make resolutions that stick

the key is to set smart goals that means

your goals should be specific measurable

achievable relevant and time Bound for

example instead of saying I want to get

fit

you could say I'll go for a 30-minute

walk three times a week I love that

breaking big goals into smaller

manageable steps makes them less

overwhelming can you give us another

example sure let's say you want to save

money instead of saying I'll save a lot

this year try something like I'll save

$50 every week by eating out less this

way you have a clear plan and a

realistic Target that makes so much

sense do you have any tips for staying

motivated definitely first track your

progress It's So satisfying to see how

far you've come second reward yourself

for small achievements for example if

you stick to your exercise plan for a

month treat yourself to something nice

like a movie night rewards are such a

good idea I remember my friend Sarah she

wanted to read more books so she set a

goal of reading one book a month every

time she finished a book she'd Buy

Herself a new book mark it kept her

excited that's perfect small rewards can

make a big difference and remember it's

okay to adjust your goals if needed life

is

unpredictable so be flexible and kind to

yourself that's so true Tony I think

another big challenge is staying

consistent people often start strong in

January but lose momentum by February

how can we avoid that great Point Lisa

consistency is key and the best way to

maintain it is by building habits start

small and make your goal part of your

daily routine for example if you want to

drink more water start by placing a

water bottle on your desk as a reminder

over time it becomes automatic I've

tried that and it really works another

thing I've noticed is the power of

accountability when I tell a friend

about my goal I'm more likely to stick

to it because I don't want to let them

down absolutely account ability can be a

game changer you can share your goals

with a friend join a group or even use

an app to track your progress knowing

someone else's cheering for you makes a

huge difference that reminds me of my

colleague who joined a running club she

said the group's support motivated her

to wake up early and run even on cold

mornings it's amazing how a community

can help that's a great example

surrounding yourself with supportive

people can keep you

motivated and one more thing don't don't

forget to celebrate small wins along the

way every step forward is progress no

matter how small I couldn't agree more

tony these tips are so practical and

easy to follow I'm sure our listeners

are feeling inspired

[Music]

already now Tony it's time for our fun

fact segment did you know that only

about 9% of people actually keep their

New Year resolutions wow that's a small

number but it shows that sticking to

resolutions is a real challenge for most

people absolutely here's another fun

fact according to a study the most

common New Year resolution is to

exercise more followed by eating

healthier and losing weight no surprise

there right not at all health related

goals are always popular because people

want to feel better and look better but

here's a tip instead of focusing on the

number on the scale focus on how you

feel are you more energetic

sleeping better those are the real wins

that's so true and speaking of feeling

good did you know that making

resolutions and achieving them can

actually boost your happiness it gives

you a sense of accomplishment and

purpose I agree achieving even small

goals can build confidence and motivate

you to tackle bigger

[Music]

challenges well Tony this has been such

an inspiring conversation I've learned

so much about how to make and stick to

resolutions thank you for sharing your

insights my pleasure Lisa it's always

great to talk about how we can make our

lives better one step at a time to our

listeners I hope this episode has

inspired you to set meaningful

resolutions for

2025 remember it's not about being

perfect it's about making progress start

small stay consistent and celebrate your

achievements and don't forget to have

fun along the way life is a journey not

a race that's a wonderful

reminder thank you again Tony and thank

you to everyone

listening if you enjoyed this episode

please like share and subscribe to the

simple English podcast let us know in

the comments what's your New Year

resolution for

2025 we'd love to hear from you happy

New Year everyone here's to a fantastic

2025 see you next time bye for now

[Music]

thank you for tuning in to the simple

English podcast we hope you enjoyed

today's episode and learn something new

remember small steps can lead to big

changes in your life if you found this

episode helpful please like share and

subscribe to our Channel don't forget to

hit the notification Bell so you never

miss an update we'd love to hear from

you share your thoughts or questions in

the comments below and let us know what

topics you'd like us to cover in future

episodes

until next time keep learning keep

growing and stay positive see you in the

next

[Music]

episode

e for

[英语]

[Music]

hi everyone and welcome back to the

simple English podcast I'm Lisa your

host and today we have a super exciting

topic to talk about New Year resolutions

2025 you know it's that time of the year

when we're full of Hope and Dreams ready

to make a fresh start but let's be

honest how many of us actually stick to

those resolutions that's a great

question Lisa I think we all start with

the best intentions but somewhere along

the way life happens and those

resolutions Fade Away exactly Tony and

speaking of resolutions let me introduce

today's guest Tony is a life coach and

motivational speaker who has helped

hundreds of people set and achieve their

goals welcome to the show Tony thanks

for having me Lisa I'm really excited to

be here and share some tips and stories

about how we can make

2025 a year of real

change that's

fantastic before we dive in let me ask

our listeners ERS have you made your

resolutions for 2025 yet if not don't

worry because today we'll help you

create ones that actually work so grab a

cup of coffee or tea and let's get

[Music]

started so Tony let's start with the

basics why do you think people make New

Year

resolutions well Lisa New Year

resolutions are like a promise to

ourselves the start of a new year feels

like a clean slate people see it as a

chance to improve whether it's their

health relationships or

career that's true I think the idea of a

fresh start is very motivating but why

do so many resolutions

fail that's a great question the main

reason is that people set goals that are

too big or unrealistic for example

someone might say I'm going to lose 20

kilograms in one month or I'll go to the

gym every single day when they can't

keep up they get discouraged and give up

I been there a few years ago I promised

myself I'd learn to cook 30 new recipes

in January guess how many I actually

learned how many

two I realized I had no time to cook

every day so what's the solution Tony

how can we make resolutions that stick

the key is to set smart goals that means

your goals should be specific measurable

achievable relevant and time Bound for

example instead of saying I want to get

fit

you could say I'll go for a 30-minute

walk three times a week I love that

breaking big goals into smaller

manageable steps makes them less

overwhelming can you give us another

example sure let's say you want to save

money instead of saying I'll save a lot

this year try something like I'll save

$50 every week by eating out less this

way you have a clear plan and a

realistic Target that makes so much

sense do you have any tips for staying

motivated definitely first track your

progress It's So satisfying to see how

far you've come second reward yourself

for small achievements for example if

you stick to your exercise plan for a

month treat yourself to something nice

like a movie night rewards are such a

good idea I remember my friend Sarah she

wanted to read more books so she set a

goal of reading one book a month every

time she finished a book she'd Buy

Herself a new book mark it kept her

excited that's perfect small rewards can

make a big difference and remember it's

okay to adjust your goals if needed life

is

unpredictable so be flexible and kind to

yourself that's so true Tony I think

another big challenge is staying

consistent people often start strong in

January but lose momentum by February

how can we avoid that great Point Lisa

consistency is key and the best way to

maintain it is by building habits start

small and make your goal part of your

daily routine for example if you want to

drink more water start by placing a

water bottle on your desk as a reminder

over time it becomes automatic I've

tried that and it really works another

thing I've noticed is the power of

accountability when I tell a friend

about my goal I'm more likely to stick

to it because I don't want to let them

down absolutely account ability can be a

game changer you can share your goals

with a friend join a group or even use

an app to track your progress knowing

someone else's cheering for you makes a

huge difference that reminds me of my

colleague who joined a running club she

said the group's support motivated her

to wake up early and run even on cold

mornings it's amazing how a community

can help that's a great example

surrounding yourself with supportive

people can keep you

motivated and one more thing don't don't

forget to celebrate small wins along the

way every step forward is progress no

matter how small I couldn't agree more

tony these tips are so practical and

easy to follow I'm sure our listeners

are feeling inspired

[Music]

already now Tony it's time for our fun

fact segment did you know that only

about 9% of people actually keep their

New Year resolutions wow that's a small

number but it shows that sticking to

resolutions is a real challenge for most

people absolutely here's another fun

fact according to a study the most

common New Year resolution is to

exercise more followed by eating

healthier and losing weight no surprise

there right not at all health related

goals are always popular because people

want to feel better and look better but

here's a tip instead of focusing on the

number on the scale focus on how you

feel are you more energetic

sleeping better those are the real wins

that's so true and speaking of feeling

good did you know that making

resolutions and achieving them can

actually boost your happiness it gives

you a sense of accomplishment and

purpose I agree achieving even small

goals can build confidence and motivate

you to tackle bigger

[Music]

challenges well Tony this has been such

an inspiring conversation I've learned

so much about how to make and stick to

resolutions thank you for sharing your

insights my pleasure Lisa it's always

great to talk about how we can make our

lives better one step at a time to our

listeners I hope this episode has

inspired you to set meaningful

resolutions for

2025 remember it's not about being

perfect it's about making progress start

small stay consistent and celebrate your

achievements and don't forget to have

fun along the way life is a journey not

a race that's a wonderful

reminder thank you again Tony and thank

you to everyone

listening if you enjoyed this episode

please like share and subscribe to the

simple English podcast let us know in

the comments what's your New Year

resolution for

2025 we'd love to hear from you happy

New Year everyone here's to a fantastic

2025 see you next time bye for now

[Music]

thank you for tuning in to the simple

English podcast we hope you enjoyed

today's episode and learn something new

remember small steps can lead to big

changes in your life if you found this

episode helpful please like share and

subscribe to our Channel don't forget to

hit the notification Bell so you never

miss an update we'd love to hear from

you share your thoughts or questions in

the comments below and let us know what

topics you'd like us to cover in future

episodes

until next time keep learning keep

growing and stay positive see you in the

next

[Music]

episode

e for

重点词汇

词汇	含义
resolution /ˌrɛzəˈluːʃən/ B1	noun - 决心 noun - 新年计划
goal /ɡəʊl/ A2	noun - 目标
achieve /əˈtʃiːv/ B1	verb - 实现
motivate /ˈməʊtɪveɪt/ B2	verb - 激发
stick /stɪk/ A2	verb - 坚持
habit /ˈhæbɪt/ A2	noun - 习惯
consistency /kənˈsɪstənsi/ B2	noun - 一致性
reward /rɪˈwɔːd/ B1	noun - 奖励 verb - 奖励
progress /ˈprəʊɡrɛs/ B1	noun - 进步
challenge /ˈtʃælɪndʒ/ B1	noun - 挑战
flexible /ˈflɛksəbl/ B1	adjective - 灵活的
realistic /ˌriːəˈlɪstɪk/ B1	adjective - 现实的
accountability /əˌkaʊntəˈbɪləti/ C1	noun - 问责制
health /hɛlθ/ A1	noun - 健康
exercise /ˈɛksəsaɪz/ A1	noun - 锻炼 verb - 锻炼
save /seɪv/ A1	verb - 节省
improve /ɪmˈpruːv/ A2	verb - 改善
book /bʊk/ A1	noun - 书 verb - 预订
club /klʌb/ A2	noun - 俱乐部
energetic /ˌɛnəˈdʒɛtɪk/ B2	adjective - 精力充沛的
celebrate /ˈsɛlɪbreɪt/ B1	verb - 庆祝