– 英语/中文 双语歌词

歌词与翻译

[中文]

[Music]

大家好，欢迎回来收听简单英语播客

这里我们讨论令人兴奋的话题

帮助你们成长学习过上最好的人生

我是主持人莉莎，今天我们将深入探讨一个

真正能改变你人生的主题

如何在2025年培养良好的习惯

让我问问你们，你们有没有试着开始一个新的习惯，比如

锻炼或健康饮食，结果才一周就放弃了？

你们不是一个人，建立良好习惯很难

但并不是不可能，为了帮助我们揭开

打造持久习惯的秘密，今天我们有位非常特别的嘉宾

请欢迎安东尼，他是一位激励教练

帮助过成千上万的人通过建立更好的习惯来改变人生

别忘了在下面的评论区查看免费PDF文件

获取本集的完整 transcripts 和词汇

来吧

大家好，蒂姆，我很高兴来到这里

习惯是我们生活中如此强大的一部分

我迫不及待想和大家分享一些提示和故事了

很高兴有你，安东尼，让我们开始吧

因为我知道我们的听众迫切想知道如何让2025年成为他们最好的一年

安东尼，让我们从基础开始，为什么习惯如此重要

我们为什么难以坚持它们

这是一个好问题，莉莎，习惯就像我们日常生活的基础

它们塑造我们的日常我们的成功甚至我们的幸福

问题是大多数人专注于大的目标，比如减掉20磅

或者存一大笔钱，却没有建立小而可持续的习惯

来支持这些目标。例如，如果有人想减重

他们可能会投入激烈的锻炼或严格的饮食

但没有像多喝水或每天10分钟散步这样的小习惯

他们往往很快就会筋疲力尽

那通情达理，那么打造持久习惯的秘诀是什么

秘诀是从小开始并保持一致，我喜欢称之为1%规则

不是试图一夜之间做出巨大改变

而是每天只是进步1%，随着时间的推移

这些小小的进步会累积成大的结果

例如，假设你想在2025年读更多书

不是设定每周读一本的目标，而是从每天读一页开始

这听起来很小，但一旦你建立习惯

你自然会开始读更多

我喜欢那个，小步迈进感觉不太压抑

但是对于那些说他们没有时间建立新习惯的人怎么办

是啊，那个“我没有时间”的借口，事实是我们所有人一天都有相同的24小时

关键是优先考虑重要的事情，一个我建议的技巧是习惯叠加

习惯叠加，那听起来很有趣，你能解释一下吗

当然，习惯叠加就是将新习惯与你已经做的事情配对

例如，如果你想开始用牙线清洁牙齿

你可以把它与刷牙叠加，你刷牙然后用牙线

它变成了一个日常另一个例子，如果你想练习感恩

就在早上喝咖啡时做，每次喝一口

就想一件你感恩的事情

哇，那太实用了，我能看出叠加习惯如何让人更容易记住和坚持

正是如此，还有一个提示，不要对自己太苛刻如果你错过了一天

重要的是重新开始，想想习惯就像花园

你不会因为一棵植物死了就把整个花园扔掉

你继续浇水和照顾它

那个比喻真美

安东尼，现在关于坏习惯，我们如何在2025年打破它们

很好的问题，打破坏习惯就是用更好的习惯替换它们

例如，如果你想停止睡觉前在手机上刷屏

用读书或写日记替换它

替换习惯比简单停止要容易

还要让坏习惯不那么方便，如果你倾向于吃垃圾食品

家里不要放，换成更健康的选项如水果或坚果

那太对了，眼不见心不烦，你有任何个人建立或打破习惯的例子吗

当然，几年前我想开始冥想

一开始我挣扎着找时间，但我用了习惯叠加

早晨刷牙后冥想5分钟，现在它是我一天的自然部分

帮我感觉平静和专注

那真鼓舞人心

但安东尼，有些人说他们开始一个习惯坚持了一段时间

但然后就失去了动力，你的建议怎么办

啊，动力很棘手，因为它来来去去

这就是为什么依靠纪律和系统比等待动力更有效

创造一个支持你习惯的环境，例如如果你想早上锻炼

前一天晚上把你的健身服准备好，或者如果你想吃得更健康

提前准备好饭菜，这样你就不会被诱惑去吃快餐

那太棒了，安东尼

感谢你这么清楚地解释

[Music]

莉莎，我在某个地方读到习惯占我们日常行为的约40%

那不是很不可思议吗

真的很不可思议，莉莎，还有另外一个有趣的事实

研究显示，形成一个新习惯平均需要66天，而不是很多人相信的21天

哇，66天，那比我想的要长，但那有道理

好东西需要时间，对吗

正是，关键是保持耐心，庆祝小小的胜利

即使只是一周坚持你的习惯，也奖励自己

我喜欢那个主意，奖励让过程变得有趣和

[Music]

激励人心，安东尼，非常感谢你分享这些了不起的提示

我相信我们的听众都感觉到了灵感，开始为2025年建立良好习惯

谢谢，莉莎，大家记住，小步迈进带来大变化

不要等到完美时机开始，现在就开始

你的未来自我会感谢你

绝对，对于我们的听众，我们希望你们喜欢今天这集

如果喜欢的话，请点赞分享并订阅简单英语播客

并在评论中告诉我们，你们将在2025年建立什么新习惯

我们迫不及待想听到你们的声音

谢谢邀请我，莉莎

谢谢，安东尼，并谢谢所有听众

下集见

[Music]

好吧，大家，是时候学习一些与主题相关的

重要词汇了，今天的第一个词是

progress，它的意思是朝着目标前进

或在某件事上的改善

示例：跟踪你的进步有助于你在建立新习惯时保持动力

下一个词是accountability，它的意思是对自己的行为负责

或承诺

示例：有一个责任伴侣可以帮助你坚持你的

目标

下一个词是trigger，它的意思是启动或引发

行动或反应的事物

示例：设置闹钟可以作为触发提醒你每天锻炼

最后一个词是mindset，它的意思是个人对特定主题的方式

或态度

示例：发展积极的心态对于建立良好习惯至关重要

[Music]

感谢收听简单英语播客，我们希望你们喜欢今天这集并学到了新东西

记住，小步迈进可以带来生活中的大变化

如果你们觉得这集有用，请点赞分享并订阅我们的频道

别忘了按通知铃，这样你就不会错过任何更新

我们想听到你们的意见，在下面的评论区分享你的

想法或问题，并告诉我们你想让我们在未来集里覆盖什么主题

到下次之前，继续学习，继续成长，并保持积极

下集见

[Music]

supports your habits for example if you

want to work out in the morning lay out

your gym clothes the night before or if

you want to eat healthier prepare your

meals in advance so you're not tempted

to grab fast

food that's fantastic advice Anthony

thank you for breaking it down so so

[Music]

clearly Anthony I read somewhere that

habits make up about 40% of our daily

actions isn't that incredible it really

is Lisa and here's another fun fact

research shows that it takes on average

66 days to form a new habit not 21 days

as many people

believe wow 66 days that's a bit longer

than I thought but it makes sense good

things take time right exactly the key

is to stay patient and celebrate small

winds along the way even if it's just

sticking to your habit for one week

reward yourself I love that idea rewards

make the process fun and

[Music]

motivating Anthony thank you so much for

sharing these amazing tips I'm sure our

listeners are feeling inspired to start

building good habits for

2025 Thank you Lisa remember everyone

small steps lead to big changes don't

wait for the perfect time to start start

now and your future self will thank

you absolutely and to our listeners we

hope you enjoyed today's episode if you

did please like share and subscribe to

the simple English podcast and let us

know in the comments what new habit will

you build in 2025

we can't wait to hear from you thanks

for having me Lisa thank you Anthony and

thank you to all our listeners see you

in the next

[Music]

episode okay everyone it's time to learn

some important vocabulary related to the

topic the first word of today is

progress it means forward movement

toward a goal or Improvement in

something example tracking your progress

helps you stay motiv at when building

new habits next word is accountability

it means being responsible for one's

actions or

commitments example having an

accountability partner can help you

stick to your

goals next word is trigger it means

something that initiates or prompts an

action or

reaction example setting an alarm can

act as a trigger to remind you to

exercise daily the last word is mind set

it means a person's way of thinking or

attitude toward a particular subject

example developing a positive mindset is

essential for building good

[Music]

habits thank you for tuning in to the

simple English podcast we hope you

enjoyed today's episode and learned

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 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 episode

[Music]

[英语]

[Music]

hello everyone welcome back to the

simple English podcast where we talk

about exciting topics to help you grow

learn and live your best life I'm your

host Lisa and today we're diving into a

topic that can truly change your life

how to build good habits in

2025 let me ask you this have you ever

tried to start a new habit like

exercising or eating healthy only to

quit after a week you're not alone

building good habits is hard but it's

not impossible and to help us uncover

the secrets to building habits that

actually stick we have a very special

guest today please welcome Anthony a

motivational coach who has helped

thousands of people change their lives

by building better habits don't forget

to check out the free PDF file in the

comment section below to get the full

transcript and vocabulary for this

episode

[Music]

hi Lisa hi everyone I'm so excited to be

here habits are such a powerful part of

our lives and I can't wait to share some

tips and stories with you all great to

have you Anthony let's get started

because I know our listeners are eager

to learn how to make 2025 their best

year yet Anthony let's start with the

basics why are habits so important and

why do we struggle to stick to them

that's a great question Lisa habits are

like the building blocks of our daily

lives they shape our routines our

success and even our happiness the

problem is that most people focus on big

goals like losing 20 pound or saving a

lot of money without creating small

sustainable habits to support those

goals for example if someone wants to

lose weight they might jump into an

intense workout routine or a strict diet

but without small habits like drinking

more water or taking a 10-minute walk

daily they often burn out quickly that

makes so much sense so what's the secret

to building habits that last the secret

is starting small and being consistent I

like to call it the 1% rule instead of

trying to make huge changes overnight

aim to get just 1% better every day over

time these small improvements add up to

big results for example let's say you

want to read more books in

2025 instead of setting a goal to read

one book A Week start by reading just

one page a day it sounds small but once

you build the Habit you'll naturally

start reading

more I love that small steps can feel

less overwhelming too but what about

people who say they don't have time to

build new

habits yeah the I don't have time excuse

the truth is we all have the same 24

hours in a day it's about prioritizing

what matters one trick I suggest is

habit stacking habit stacking that

sounds interesting can you explain sure

habit stacking is when you pair a new

habit with something you already

do for example if you want to start

flossing your teeth you can stack it

with brushing your teeth you brush the

then you

floss it becomes one routine another

example if you want to practice

gratitude do it while you're having your

morning

coffee just think of one thing you're

grateful for each time you

sip wow that's so practical I can see

how stacking habits can make it easier

to remember and stick with

them exactly and one more tip don't be

too hard on yourself if you miss a day

what matters is getting back on

track think of Habits Like a garden you

don't throw away the whole garden just

because one plant dies you keep watering

and taking care of it that's a beautiful

analogy

Anthony now what about bad habits how do

we break those in

2025 great question Breaking Bad Habits

is about replacing them with better ones

for example if you're trying to stop

scrolling on your phone before for bed

replace that habit with reading a book

or journaling it's easier to replace a

habit than to Simply stop it also make

the bad habit less convenient if you

tend to snack on junk food don't keep it

in the house replace it with healthier

options like fruits or

nuts that's so true out of sight out of

mind do you have any personal examples

of habits you've built or broken sure a

few years ago I wanted to start medit

ating at first I struggled to find the

time but I used habit stacking I

meditated for 5 minutes right after

brushing my teeth in the morning now

it's a natural part of my day and it

helps me feel calm and

focused that's

inspiring but Anthony some people say

they start a habit and stick to it for a

while but then they just lose motivation

what's your advice for staying motivated

ah motivation is tricky because it comes

and goes that's why relying on

discipline and systems is more effective

than waiting for

motivation create an environment that

supports your habits for example if you

want to work out in the morning lay out

your gym clothes the night before or if

you want to eat healthier prepare your

meals in advance so you're not tempted

to grab fast

food that's fantastic advice Anthony

thank you for breaking it down so so

[Music]

clearly Anthony I read somewhere that

habits make up about 40% of our daily

actions isn't that incredible it really

is Lisa and here's another fun fact

research shows that it takes on average

66 days to form a new habit not 21 days

as many people

believe wow 66 days that's a bit longer

than I thought but it makes sense good

things take time right exactly the key

is to stay patient and celebrate small

winds along the way even if it's just

sticking to your habit for one week

reward yourself I love that idea rewards

make the process fun and

[Music]

motivating Anthony thank you so much for

sharing these amazing tips I'm sure our

listeners are feeling inspired to start

building good habits for

2025 Thank you Lisa remember everyone

small steps lead to big changes don't

wait for the perfect time to start start

now and your future self will thank

you absolutely and to our listeners we

hope you enjoyed today's episode if you

did please like share and subscribe to

the simple English podcast and let us

know in the comments what new habit will

you build in 2025

we can't wait to hear from you thanks

for having me Lisa thank you Anthony and

thank you to all our listeners see you

in the next

[Music]

episode okay everyone it's time to learn

some important vocabulary related to the

topic the first word of today is

progress it means forward movement

toward a goal or Improvement in

something example tracking your progress

helps you stay motiv at when building

new habits next word is accountability

it means being responsible for one's

actions or

commitments example having an

accountability partner can help you

stick to your

goals next word is trigger it means

something that initiates or prompts an

action or

reaction example setting an alarm can

act as a trigger to remind you to

exercise daily the last word is mind set

it means a person's way of thinking or

attitude toward a particular subject

example developing a positive mindset is

essential for building good

[Music]

habits thank you for tuning in to the

simple English podcast we hope you

enjoyed today's episode and learned

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 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 episode

[Music]

重点词汇

词汇	含义
habit /ˈhæbɪt/ B2	noun - 习惯
build /bɪld/ A2	verb - 建造
important /ɪmˈpɔːrtənt/ A2	adjective - 重要的
struggle /ˈstrʌɡəl/ B2	verb - 挣扎 noun - 斗争
stick /stɪk/ B2	verb - 坚持
small /smɔːl/ A1	adjective - 小的
consistent /kənˈsɪstənt/ B2	adjective - 一致的
goal /ɡəʊl/ A2	noun - 目标
routine /ruːˈtiːn/ B2	noun - 常规
motivation /ˌməʊtɪˈveɪʃən/ B2	noun - 动力
replace /rɪˈpleɪs/ A2	verb - 替换
environment /ɪnˈvaɪrənmənt/ B2	noun - 环境
progress /ˈprəʊɡres/ B1	noun - 进步
accountability /əˌkaʊntəˈbɪləti/ B2	noun - 问责
trigger /ˈtrɪɡər/ B1	noun - 扳机 verb - 触发
mindset /ˈmaɪndset/ B2	noun - 心态