[Music]
00:00
hello everyone welcome back to the
00:04
simple English podcast I'm Lisa your
00:05
host and I'm so glad you're here today
00:07
let me ask you something do you ever
00:10
feel like your mind is full of too many
00:12
thoughts maybe you can't focus or you're
00:14
stressed about work school or just life
00:17
in general well today we're talking
00:19
about a simple yet powerful tool that
00:22
can help clear your mind and boost your
00:24
mental Clarity it's called journaling
00:26
joining me is Emma a writer and mental
00:30
health Advocate who loves to journal
00:32
don't forget to check out the free PDF
00:35
file in the comment section below to get
00:37
the full transcript and vocabulary for
00:39
this
00:41
[Music]
00:42
episode hi Emma welcome to the show hi
00:45
Lisa thanks for having me I'm so excited
00:48
to talk about journaling because it's
00:51
made such a big difference in my life
00:52
that's amazing to hear and I think many
00:55
of our listeners will benefit from this
00:57
so if you're curious about how putting
01:00
pen to paper can improve your mental
01:02
Clarity and overall well-being stay
01:04
tuned let's dive in Emma let's start
01:06
with the basics why do you think
01:09
journaling is so helpful for mental
01:11
Clarity great question Lisa journaling
01:14
helps because it allows you to organize
01:17
your thoughts when you write things down
01:19
it's like you're taking all the clutter
01:21
in your brain and putting it in one
01:22
place this can make it easier to see
01:24
what's important and what's
01:26
not that makes sense sometimes I feel
01:28
overwhelmed just trying to keep track of
01:31
everything in my head can you share a
01:33
real life example of how journaling
01:36
helped you of course a few months ago I
01:38
was feeling really stressed about a big
01:42
project at work I had so many tasks to
01:43
do and I didn't know where to start so I
01:46
sat down with my journal and wrote
01:48
everything out all my tasks my worries
01:50
and even my feelings once I saw it on
01:53
paper it didn't seem so overwhelming I
01:55
was able to make a plan and focus on one
01:58
thing at a time that's such a practical
02:00
example it's like journaling helps you
02:03
untangle the mess in your mind exactly
02:05
and it's not just for stress journaling
02:09
can also help with decision- making for
02:12
example if you're trying to choose
02:14
between two options writing down the
02:16
pros and cons can make the choice
02:18
clearer that's a great tip I've heard
02:19
some people say they don't know what to
02:22
write about do you have any advice for
02:23
beginners definitely if you're new to
02:26
journaling start small you don't need to
02:29
write pages and Pages just set a timer
02:31
for 5 minutes and write whatever comes
02:34
to mind it could be what you did today
02:36
how you're feeling or even a list of
02:38
things you're grateful for gratitude
02:40
journaling is a big one isn't it I've
02:42
read that focusing on positive things
02:45
can really shift your mindset yes
02:46
gratitude journaling is one of my
02:50
favorite practices every night I write
02:51
down three things I'm grateful for it
02:54
could be as simple as enjoying a good
02:56
cup of coffee or having a nice
02:58
conversation with a friend it's a great
02:59
way to end the day on a positive note
03:02
that's so inspiring I think a lot of
03:04
people could benefit from that
03:07
especially when life feels tough
03:08
absolutely and another tip for beginners
03:11
is to try Journal prompts for example
03:14
you could write about your goals your
03:17
dreams or even what's been on your mind
03:18
lately prompts can help you get started
03:20
when you're not sure what to
03:23
write that's really helpful I've also
03:25
heard about different types of of
03:28
journaling can you tell us more about
03:29
that sure there are so many types of
03:32
journaling and you can choose one that
03:35
fits your needs for example there's
03:37
bullet journaling which is great for
03:40
staying organized you can track your
03:42
tasks habits and even your mood then
03:44
there's stream of Consciousness
03:48
journaling where you just write whatever
03:49
comes to mind without worrying about
03:51
grammar or structure this is great for
03:53
emotional release that sounds so freeing
03:55
sometimes I feel like we put too much
04:00
pressure on ourselves to write perfectly
04:01
exactly journaling is not about
04:04
perfection it's about expression another
04:06
type is reflective journaling where you
04:10
look back on your day or week and write
04:12
about what went well and what you could
04:14
improve it's a great way to learn and
04:15
grow I love that reflective journaling
04:18
sounds like it could really help with
04:22
personal growth do you think journaling
04:23
can also help with
04:26
creativity definitely journaling can
04:28
spark creativity because it allows your
04:31
mind to explore ideas freely for example
04:33
if you're a writer or an artist you can
04:37
use your journal to brainstorm ideas
04:39
sketch or write down
04:41
Inspirations even if you're not in a
04:43
creative field journaling can help you
04:45
think outside the box I've come up with
04:48
some of my best ideas while
04:50
journaling that's so interesting it's
04:52
like journaling is not just a tool for
04:55
mental Clarity but also for creative ity
04:57
and problem
05:00
solving exactly and one more thing I'd
05:01
like to mention is that journaling can
05:04
also improve your emotional wellbeing
05:06
when you write about your feelings it
05:08
helps you process them for example if
05:10
you're feeling sad or angry writing
05:13
about it can help you understand why you
05:15
feel that way and what you can do about
05:17
it that's such an important point I
05:20
think many people hold their emotions
05:23
inside and journaling gives them a safe
05:25
space to let it all out absolutely it's
05:27
like talking to a friend but in this
05:31
case the friend is your journal and the
05:32
best part is your Journal doesn't judge
05:35
you you can be completely honest that's
05:37
such a comforting thought thank you for
05:40
sharing all these wonderful insights
05:42
Emma I think our listeners will find
05:44
them incredibly
05:46
[Music]
05:48
helpful okay Emma it's time for our fun
05:51
fact segment did you know that
05:54
journaling has been around for thousands
05:56
of years the first known Journal dates
05:58
back to ancient Japan around the 10th
06:01
Century it was called the pillow book
06:04
and it was written by a woman named SE
06:07
shonagon wow that's amazing I didn't
06:10
know journaling had such a long
06:13
history it's fascinating isn't it people
06:15
have been using journals to reflect on
06:18
their lives record memories and express
06:20
their thoughts for centuries and now we
06:22
have so many tools from traditional
06:25
notebooks to digital apps to continue
06:27
this
06:30
practice that's true I personally love
06:31
using a simple notebook but I know some
06:34
people prefer typing on their phones or
06:36
computers it's all about finding what
06:38
works best for
06:40
you exactly and I think it's cool to
06:42
know that when we Journal we're part of
06:45
a tradition that's been around for so
06:48
[Music]
06:50
long well Emma this has been such an
06:54
enlightening conversation thank you for
06:56
sharing your insights and personal
06:59
experiences about
07:01
journaling Thank you Lisa I hope our
07:03
listeners feel inspired to give
07:05
journaling a try it's such a simple
07:07
practice but it can make a big
07:09
difference in your mental Clarity and
07:11
overall
07:13
well-being
07:14
absolutely to all our listeners remember
07:15
that journaling doesn't have to be
07:18
perfect it's just for you whether you
07:20
write a few sentences or a full page the
07:23
important thing is to start and who
07:25
knows it might might just become your
07:28
favorite daily
07:30
habit that's right so grab a notebook or
07:31
open a blank document and start today
07:35
thank you for tuning in to the simple
07:38
English podcast don't forget to like
07:39
comment and subscribe if you enjoyed
07:42
this episode and share your thoughts in
07:44
the comments Below have you tried
07:46
journaling what works for you we'd love
07:48
to hear from you until next time take
07:50
care and keep learning bye bye everyone
07:52
[Music]
07:57
okay everyone it's time to learn some
08:00
important vocabulary related to the
08:01
topic the first word of today is Journal
08:03
it means a personal record of thoughts
08:07
experiences and Reflections often
08:10
written daily example keeping a journal
08:12
can help you track your progress and
08:16
emotions over time next word is Clarity
08:17
it means meaning the quality of being
08:21
clear and easy to understand or see
08:23
example journaling can help bring
08:26
Clarity to your thoughts and
08:28
feelings next word is perspective it
08:31
means a particular way of considering
08:35
something a point of view example
08:37
writing about a problem can help you see
08:40
it from A New
08:42
Perspective the last word is therapeutic
08:44
it means having a healing or calming
08:47
effect on the mind or body example many
08:49
people find journaling to be a
08:53
therapeutic activity
08:54
[Music]
08:57
thank you so much for listening to the
09:01
simple English podcast keep learning
09:03
stay curious and we'll see you next time
09:05
take care
09:08
[Music]
09:10
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，很高兴今天有你们在这里。
让我问你们一个问题，你们是否曾经觉得脑子里塞满了太多想法，可能无法集中注意力，或者因为工作、学习，或者生活中的事情感到压力很大？
今天我们要讨论一个简单却强大的工具，它可以帮助你们理清思绪，提升心理清晰度，那就是写日记。
和我一起的是艾玛，一位作家和心理健康倡导者，她非常喜欢写日记。
别忘了查看下方的评论区，获取免费的PDF文件，里面有本集的完整文本和词汇表。
（音乐）
stressed about work school or just life
你好，艾玛，欢迎来到节目。你好，丽莎，感谢邀请我。我非常兴奋能谈论写日记，因为它对我的生活产生了巨大的影响。
听起来很棒，我认为我们的许多听众也会从中受益。所以，如果你好奇把想法写在纸上如何能提升你的心理清晰度和整体幸福感，请继续收听，让我们深入探讨。
艾玛，让我们从基础开始，你认为写日记为什么对心理清晰度如此有帮助？
好问题，丽莎。写日记有帮助，因为它让你整理思绪。当你把事情写下来时，就像是把大脑中的杂乱无章都放到一个地方，这样更容易看清什么是重要的，什么是不重要的。
这很有道理。有时候，我只是试图在脑海中跟踪所有事情时就会感到不知所措。你能分享一个写日记如何帮助你的真实例子吗？
当然可以。几个月前，我因为工作中一个大项目感到压力很大，有很多任务要做，我不知道从哪里开始。所以，我坐下来，拿出我的日记本，把所有任务、担忧，甚至我的感受都写了下来。
当我在纸上看到这些时，它们看起来没有那么令人不知所措。我能够制定计划，一次专注于一件事。
这是一个非常实用的例子，就像是写日记帮助你理清脑海中的混乱。
没错，而且写日记不仅仅是用来减压的，它还可以帮助决策。例如，如果你在两个选择之间犹豫不决，写下利弊可以让选择更清晰。
这是一个很好的建议。我听说有些人说他们不知道写什么，你对初学者有什么建议吗？
当然有。如果你是写日记的新手，从简单开始。你不需要写很多页，只需设置一个5分钟的计时器，写下任何浮现在脑海中的东西，可以是你今天做了什么，你的感受，甚至是一份感恩清单。
感恩日记很重要，不是吗？我读到过，专注于积极的事情可以真正改变你的思维方式。
是的，感恩日记是我最喜欢的实践之一。每晚，我都会写下三件我感恩的事情，可以是享受一杯好咖啡，或者与朋友进行愉快的交谈。这是一种以积极的方式结束一天的好方法。
这非常鼓舞人心。我认为很多人都会从中受益，尤其是在生活感到艰难的时候。
绝对是这样。另一个对初学者的建议是尝试日记提示。例如，你可以写下你的目标、梦想，或者最近在你脑海中徘徊的事情。提示可以帮助你在不知道写什么时开始写。
这真的很有帮助。我还听说有不同类型的日记，你能告诉我们更多关于这方面的信息吗？
当然可以。有那么多类型的日记，你可以选择一个适合你需求的。例如，有子弹日记，非常适合保持条理，你可以跟踪任务、习惯，甚至你的情绪。
然后有意识流日记，你只需写下任何浮现在脑海中的东西，不必担心语法或结构，这对于情感释放非常有效。
这听起来很解放。有时候，我觉得我们给自己施加了太大的压力，要写得完美。
没错，写日记不是关于完美，而是关于表达。另一种类型是反思日记，你回顾你的一天或一周，写下做得好的地方和可以改进的地方，这是一种学习和成长的好方法。
我喜欢反思日记，听起来它真的可以帮助个人成长。你认为写日记也可以帮助创造力吗？
绝对可以。写日记可以激发创造力，因为它让你的思维自由探索想法。例如，如果你是作家或艺术家，你可以用日记来头脑风暴想法，素描或写下灵感。
即使你不在创意领域，写日记也可以帮助你跳出思维定式。我在写日记时想出了我的一些最佳点子。
这非常有趣，就像是写日记不仅仅是心理清晰度的工具，也是创造力和解决问题的工具。
没错，我还想提到的一件事是，写日记也可以改善你的情绪健康。当你写下你的感受时，它帮助你处理它们。
例如，如果你感到悲伤或愤怒，写下来可以帮助你理解为什么你有这样的感受，以及你可以做些什么。
这是一个非常重要的观点。我认为很多人把情绪藏在心里，写日记给他们提供了一个安全的空间，让一切都释放出来。
绝对是这样，就像是和朋友交谈，但在这种情况下，朋友是你的日记，最好的部分是你的日记不会评判你，你可以完全诚实。
这是一个非常安慰的想法，感谢你分享所有这些精彩的见解，艾玛。我认为我们的听众会发现它们非常有帮助。
（音乐）
好了，艾玛，是时候进入我们的趣闻环节了。你知道吗，写日记已经存在了几千年。已知的第一本日记可以追溯到古代日本，大约在10世纪，它被称为《枕草子》，是由一位名叫清少纳言的女性撰写的。
哇，这太棒了，我不知道写日记有这么长的历史，这非常迷人，不是吗？人们几个世纪以来一直在使用日记来反思他们的生活，记录回忆，表达他们的想法。
现在，我们有那么多工具，从传统的笔记本到数字应用，来继续这种实践。
没错，我个人喜欢使用简单的笔记本，但我知道有些人喜欢在手机或电脑上打字，关键是找到最适合你的方法。
没错，我认为知道当我们写日记时，我们是在延续一个存在了很久的传统，这很酷。
（音乐）
好了，艾玛，这是一次非常启发性的对话，感谢你分享你的见解和个人经验。
感谢你，丽莎，我希望我们的听众能受到启发，尝试写日记，这是一个简单的实践，但可以对你的心理清晰度和整体幸福感产生重大影响。
绝对是这样。对所有听众来说，记住，写日记不需要完美，它只是为你自己，无论你写几句话还是一整页，重要的是开始，谁知道，它可能会成为你最喜欢的日常习惯。
没错，拿起笔记本或打开一个空白文档，从今天开始。感谢收听《简单英语播客》，如果你喜欢本集，请点赞、评论和订阅，并在评论区分享你的想法。
你尝试过写日记吗？什么对你有效？我们很想听到你的声音，下次见，照顾好自己，继续学习，再见大家。
（音乐）
好了，大家，是时候学习一些与主题相关的重要的词汇了。今天的第一个词是“Journal”，它意味着个人对思想、经历和反思的记录，通常每天写。
例如，保持日记可以帮助你跟踪你的进展和情绪。下一个词是“Clarity”，它意味着清晰和易于理解或看到的质量。
例如，写日记可以帮助带来清晰度到你的思想和感受。下一个词是“Perspective”，它意味着考虑某事的特定方式，一个观点。
例如，写下一个问题可以帮助你从一个新的角度看待它。最后一个词是“Therapeutic”，它意味着对心灵或身体有治愈或镇静效果。
例如，许多人发现写日记是一种治疗活动。
（音乐）
非常感谢收听《简单英语播客》，继续学习，保持好奇心，我们下次见，照顾好自己。
（音乐）
pros and cons can make the choice
clearer that's a great tip I've heard
some people say they don't know what to
write about do you have any advice for
beginners definitely if you're new to
journaling start small you don't need to
write pages and Pages just set a timer
for 5 minutes and write whatever comes
to mind it could be what you did today
how you're feeling or even a list of
things you're grateful for gratitude
journaling is a big one isn't it I've
read that focusing on positive things
can really shift your mindset yes
gratitude journaling is one of my
favorite practices every night I write
down three things I'm grateful for it
could be as simple as enjoying a good
cup of coffee or having a nice
conversation with a friend it's a great
way to end the day on a positive note
that's so inspiring I think a lot of
people could benefit from that
especially when life feels tough
absolutely and another tip for beginners
is to try Journal prompts for example
you could write about your goals your
dreams or even what's been on your mind
lately prompts can help you get started
when you're not sure what to
write that's really helpful I've also
heard about different types of of
journaling can you tell us more about
that sure there are so many types of
journaling and you can choose one that
fits your needs for example there's
bullet journaling which is great for
staying organized you can track your
tasks habits and even your mood then
there's stream of Consciousness
journaling where you just write whatever
comes to mind without worrying about
grammar or structure this is great for
emotional release that sounds so freeing
sometimes I feel like we put too much
pressure on ourselves to write perfectly
exactly journaling is not about
perfection it's about expression another
type is reflective journaling where you
look back on your day or week and write
about what went well and what you could
improve it's a great way to learn and
grow I love that reflective journaling
sounds like it could really help with
personal growth do you think journaling
can also help with
creativity definitely journaling can
spark creativity because it allows your
mind to explore ideas freely for example
if you're a writer or an artist you can
use your journal to brainstorm ideas
sketch or write down
Inspirations even if you're not in a
creative field journaling can help you
think outside the box I've come up with
some of my best ideas while
journaling that's so interesting it's
like journaling is not just a tool for
mental Clarity but also for creative ity
and problem
solving exactly and one more thing I'd
like to mention is that journaling can
also improve your emotional wellbeing
when you write about your feelings it
helps you process them for example if
you're feeling sad or angry writing
about it can help you understand why you
feel that way and what you can do about
it that's such an important point I
think many people hold their emotions
inside and journaling gives them a safe
space to let it all out absolutely it's
like talking to a friend but in this
case the friend is your journal and the
best part is your Journal doesn't judge
you you can be completely honest that's
such a comforting thought thank you for
sharing all these wonderful insights
Emma I think our listeners will find
them incredibly
[Music]
helpful okay Emma it's time for our fun
fact segment did you know that
journaling has been around for thousands
of years the first known Journal dates
back to ancient Japan around the 10th
Century it was called the pillow book
and it was written by a woman named SE
shonagon wow that's amazing I didn't
know journaling had such a long
history it's fascinating isn't it people
have been using journals to reflect on
their lives record memories and express
their thoughts for centuries and now we
have so many tools from traditional
notebooks to digital apps to continue
this
practice that's true I personally love
using a simple notebook but I know some
people prefer typing on their phones or
computers it's all about finding what
works best for
you exactly and I think it's cool to
know that when we Journal we're part of
a tradition that's been around for so
[Music]
long well Emma this has been such an
enlightening conversation thank you for
sharing your insights and personal
experiences about
journaling Thank you Lisa I hope our
listeners feel inspired to give
journaling a try it's such a simple
practice but it can make a big
difference in your mental Clarity and
overall
well-being
absolutely to all our listeners remember
that journaling doesn't have to be
perfect it's just for you whether you
write a few sentences or a full page the
important thing is to start and who
knows it might might just become your
favorite daily
habit that's right so grab a notebook or
open a blank document and start today
thank you for tuning in to the simple
English podcast don't forget to like
comment and subscribe if you enjoyed
this episode and share your thoughts in
the comments Below have you tried
journaling what works for you we'd love
to hear from you until next time take
care and keep learning bye bye everyone
[Music]
okay everyone it's time to learn some
important vocabulary related to the
topic the first word of today is Journal
it means a personal record of thoughts
experiences and Reflections often
written daily example keeping a journal
can help you track your progress and
emotions over time next word is Clarity
it means meaning the quality of being
clear and easy to understand or see
example journaling can help bring
Clarity to your thoughts and
feelings next word is perspective it
means a particular way of considering
something a point of view example
writing about a problem can help you see
it from A New
Perspective the last word is therapeutic
it means having a healing or calming
effect on the mind or body example many
people find journaling to be a
therapeutic activity
[Music]
thank you so much for listening to the
simple English podcast keep learning
stay curious and we'll see you next time
take care
[Music]
[英语]
Show
重点词汇
开始练习
| 词汇 | 含义 |
|---|---|
|
journal /ˈdʒɜːrnl/ A2 |
|
|
clarity /ˈklærəti/ B2 |
|
|
mental /ˈmentl/ B1 |
|
|
thoughts /θɔːts/ A2 |
|
|
feel /fiːl/ A1 |
|
|
stress /stres/ A2 |
|
|
focus /ˈfoʊkəs/ B1 |
|
|
organize /ˈɔːrɡənaɪz/ B1 |
|
|
grateful /ˈɡreɪtfl/ B1 |
|
|
gratitude /ˈɡrætɪtuːd/ B2 |
|
|
practice /ˈpræktɪs/ A2 |
|
|
creativity /ˌkriːeɪˈtɪvəti/ B2 |
|
|
therapeutic /ˌθerəˈpjuːtɪk/ B2 |
|
|
perspective /pərˈspektɪv/ B2 |
|
|
wellbeing /ˈwelbiːɪŋ/ B2 |
|
|
emotions /ɪˈmoʊʃənz/ B1 |
|
|
overwhelmed /ˌoʊvərˈwɛlmd/ B2 |
|
|
reflect /rɪˈflekt/ B1 |
|
|
inspire /ɪnˈspaɪər/ B1 |
|
重点语法结构
即将推出！
我们正在更新此部分，敬请期待！
相关歌曲