– 英语/中文 双语歌词

歌词与翻译

[中文]

[Music]

大家好，欢迎收听 English Dialogue 播客节目。我是艾玛

和我一如既往的联合主持人迈克一起。嘿

艾玛。大家好。今天的话题是

我们所有人都会受影响的：生产力和

时间管理。

是的，如今每个人都在处理

Yes, these days everyone's juggling

多项任务：工作、家庭、个人

目标。感觉很混乱。

没错。但我们不必感到

无能为力。有一些策略可以

帮助我们更好地利用时间和

精力。迈克，你怎么定义

自己的生产力？对我来说，

生产力不仅仅是做更多事

用更少时间。而是高效地做

正确的事情，关注质量而

不是数量。

对。生产力是让我们的行动与

优先事项一致，这样我们不只是忙碌，

而是真正朝着有意义的方向前进。是的。而且

forward in meaningful ways. Yes. And

时间管理是帮助我们实现这一点的工具之一。

设定日程、分解任务、为重要事物腾出空间。我记得

breaking down tasks, and making space

for what matters. I remember a time when

有一次我试图一次处理所有事情

没有真正的系统。我最终

感到压力很大，精疲力尽。后来，

我意识到需要一个结构。我开始

使用规划簿，将任务分配到

特定的时间段，并给每个

项目应有的注意力。那

改变了一切。我感觉更

有掌控力，不那么不知所措。

这是一个很好的例子，艾玛。有

一个系统有助于在任务之间

创造界限，防止它们互相干扰。

是的。

当我们有意识地分配时间时，

我们可以避免持续的匆忙感。我

of constant rushing. One technique I

发现有效的方法是番茄工作法。

以专注的爆发工作，然后

休息一会儿。我也试过。你具体怎么受益呢？

too. How does it help you specifically?

当我使用番茄工作法时，我

承诺比如25分钟的深度专注

于一件事。不检查手机，不看邮件

干扰。

之后，我给自己5分钟休息。这个方法训练我的大脑

以冲刺方式集中注意力，使即使

挑战性的任务也更容易处理。经过

challenging tasks more manageable. By

几个周期后，我

完成了很多事情，却不觉得

精神疲惫。这是一个可靠的

策略。它还有助于将大型

任务分解成更小的、可管理的

部分。的确。而且它减少

拖延，因为你一次只需要

承诺25分钟。另一种

方法是设定清晰、可实现的

目标。没有目标，生产力可能

变得漫无目的。对吧？如果我们不知道

目标是什么，我们可能整天努力

工作，却离真正重要的事情

不近。我发现设定SMART

目标——具体、可衡量、可实现、

相关且有时限——帮助我保持

正轨。比如，不是说我想写更多东西，

而是设定目标像在这个周四

晚上为我的博客写1000字。

那给了我一个清晰的目标

和截止日期，帮助我有效地管理

时间。

这是一个很好的例子。目标的清晰度

有助于规划何时以及如何去做。

是的。而且知道“完成”是什么样子

使衡量进展变得更容易。

此外，学习优先排序也很重要。

Also, learning to prioritize is crucial.

我们常常有太多任务

无法处理，所以选择什么优先

很重要。我发现艾森豪威尔矩阵

很有帮助，它按重要性和紧迫性分类任务。你怎么

and urgency. How do you use it in

实践它？我列出我的任务并将它们

分为四类。紧急且重要的。

重要但不紧急的。

紧急但不重要的。

既不紧急也不重要的。紧急且

重要的任务先做。

重要但不紧急的任务被安排。

紧急但不重要的

任务如果可能的话可以委派。

既不紧急也不重要的

任务往往可以消除。这

帮助我将时间集中在真正

推动进步的事情上。这是一个很好的

系统。它消除噪音并

防止我们在琐碎的

干扰上浪费时间，

对吧？它迫使我们对真正重要的事情

诚实。还有一个方面是

精力管理。有些任务需要

深度专注，其他的则不需要。是的，我们

应该根据高峰精力时间安排任务。你什么时候

peak energy times. When are you most

最警觉，迈克？我通常在

早上最专注。那时候我试着处理

复杂任务，像写报告、

分析数据。下午，当我

没那么敏锐时，可能用于回复

邮件，或开非正式会议。通过

将任务与我的自然精力

节奏匹配，我工作更高效，

感觉不那么疲惫。这很合理。

我们不是机器人。我们的一天精力起伏。

是的。而且如果我们忽视这一点，我们会在

不景气时推迟任务浪费更多时间。我们还应该

through tasks when we're not at our

best. We should also think about

想想减少

干扰。通知、社会

媒体和杂乱都侵蚀

生产力。

是的，即使是小干扰也

会打断流程，消耗我们

意识到的更多时间。我养成了习惯

在专注工作期间关闭非必要的通知。我

during my focused work periods. I'll

会关闭不必要的浏览器标签，将

手机设为静音，有时甚至戴上

降噪耳机。只

让环境无干扰

可以在相同时间内加倍输出。这些小小的变化积累起来。我们

of time. Those small changes add up. We

往往低估了我们因干扰

损失的时间。

另一个提示，当你满负荷时学会说不。承担太多会导致

at capacity. Taking on too much leads to

倦怠和糟糕的结果。

绝对如此。界限保护我们的时间

和精力，确保我们能在已经承诺的事情上

做高质量工作。

有时说不很难，

尤其是当我们担心失望别人

或错过机会时。是的。

但如果我们对所有事情说“是”，我们最终

不堪重负。对

自己和他人更尊重的是

诚实面对我们的极限。通过必要时说不，

our limits. By saying no when necessary,

我们确保能交付我们同意的事情。质量

we've agreed to. Quality over quantity

胜于数量，不仅适用于任务，

也适用于我们的承诺。说得好。对自己和他人的诚实

防止压力并维护信任。还有一个因素是

maintains trust. Another factor is

定期审查。生产力不是设定一遍就

忘的系统。它需要

定期调整。

你怎么审查你的系统？每周

结束时，我回顾我

完成的事和落后的。我问自己，是否在我的最高优先级上工作？

myself, did I work on my top priorities?

是否合理分配时间？是否有

意外的

干扰？这种反思帮助我

完善方法。也许我需要

不同的日程或委派

某些任务。随着时间的推移，这些小的

调整帮助我变得更有效。

这是一个强大的实践。反思

确保我们不断发展和改善

时间管理。

是的。这是关于持续

改进。我们还可以考虑

自动化或简化重复

任务。有时技术可以节省

时间。

是的，从设置邮件过滤器到

使用生产力应用，我们可以将

一些任务卸载给工具。比如，如果我

发现我在安排会议上花太多时间，

我可能会使用调度工具，

显示我的

可用性和让别人选择

时段。这消除来回

邮件，并释放时间用于更有

意义的 work。像这样的简单自动化

从长远来看可以产生重大影响。绝对如此。自动化可以消除

run. Absolutely. Automation can remove

摩擦并优化工作流程。

记住，生产力不仅仅是

关于工作。良好管理时间

为放松、锻炼、

家庭创造空间。对吧？平衡时间

管理导致更充实、更健康的

生活整体，而不仅是有更好的 work

产出。我们应该安排休息时间用于

爱好、休息和乐趣。是的。如果

我们不充电，我们有风险倦怠，

最终伤害生产力。

我意识到当我照顾好

自己的健康，睡够、休息、锻炼时，

我工作时更专注、更

高效。这些非工作活动其实支持我的生产力

而非减少

它。这是看大局。

我们是整体的人，而不是

只是生产力机器。非常正确。好的

productivity machines. Very true. Good

时间管理包括照顾

自己。还有，不要忘记庆祝

成就。认可进步

accomplishments. Recognizing progress

保持我们的动力。是的，承认

我们做得好的事情激励我们继续。

很容易关注未完成的事情，

但庆祝胜利带来

满足感。

我保留了一个“完成列表”与我的待办列表一起。在一天结束或一周时，

我检查它看我取得了什么。这是一个

review it to see what I achieved. It's a

小小的视角改变提醒我

我在前进。这建立

信心和韧性，使未来任务更容易

以积极心态处理。我喜欢这个想法。

positive mindset. I love that idea.

关注进步而非待办

工作，是鼓舞人心的。

所以，生产力和时间管理

不仅仅是往我们的日程中塞更多。

它们是关于让努力与

优先级对齐，使用高效

策略，保护我们的精力，并

维护平衡。

正是如此。这是一个整体方法。

知道我们的目标，使用有帮助的工具，

设定界限，并培养

我们的健康。我们希望这些见解

帮助你在日常生活中找到更好的节奏。今天

daily life. Thanks for joining us today

感谢加入我们收听 English Dialogue Podcast。各位照顾好。记住，时间是

care everyone. Remember, time is a

一种资源。明智友好地使用它。

下次再见。

[Music]

[英语]

[Music]

Hello everyone and welcome back to the

English Dialogue podcast. I'm Emma

joined as always by my co-host Mike. Hey

Emma. Hi everyone. Today's topic is one

that affects us all. Productivity and

time management.

Yes, these days everyone's juggling

multiple tasks. work, family, personal

goals. It can feel overwhelming.

Exactly. But we don't have to feel

powerless. There are strategies that can

help us make better use of our time and

energy. Mike, how do you define

productivity for yourself? For me,

productivity isn't just about doing more

and less time. It's about doing the

right things efficiently, focusing on

quality, not just quantity.

Right. Productivity is about aligning

our actions with our priorities so that

we're not just busy, but actually moving

forward in meaningful ways. Yes. And

time management is one of the tools that

help us get there. Setting schedules,

breaking down tasks, and making space

for what matters. I remember a time when

I tried to tackle everything at once

without any real system. I'd end up

stressed and exhausted. Eventually, I

realized I needed a structure. I started

using a planner, assigning tasks to

specific time blocks, and giving each

project the attention it deserved. That

changed everything. I felt more in

control and less overwhelmed.

That's a great example, Emma. Having a

system helps create boundaries between

tasks and prevents them from bleeding

into one another. Yes.

And when we allocate our time

consciously, we can prevent the feeling

of constant rushing. One technique I

find helpful is the Pomodoro technique.

Working in focused bursts and then

taking short breaks. I've tried that

too. How does it help you specifically?

When I use the Pomodoro technique, I

commit to say 25 minutes of deep focus

on one task. No phone checks, no email

distractions.

After that, I give myself a five minute

break. This method trains my brain to

concentrate in sprints, making even

challenging tasks more manageable. By

the end of a few cycles, I've

accomplished a lot without feeling

mentally drained. That's a solid

strategy. It also helps break large

tasks into smaller, more digestible

parts. Exactly. and it reduces

procrastination because you only have to

commit to 25 minutes at a time. Another

approach is to set clear, achievable

goals. Without goals, productivity can

become aimless. Right? If we don't know

what we're aiming for, we might work

hard all day but not get closer to what

truly matters. I found that setting SMR

goals specific, measurable, achievable,

relevant, and timebound helps me stay on

track. For example, instead of saying I

want to write more, I set a goal like

write 1,000 words for my blog by

Thursday evening. That gives me a clear

target and a deadline, helping me manage

my time effectively.

That's a great example. The clarity in

the goal helps with planning when and

how to do it. Yes. And knowing exactly

what done looks like makes it easier to

measure progress.

Also, learning to prioritize is crucial.

We often have more tasks than we can

handle, so choosing what comes first

matters. I find the Eisenhower matrix

helpful categorizing tasks by importance

and urgency. How do you use it in

practice? I list out my tasks and sort

them into four categories. Urgent and

important. Important but not urgent.

Urgent but not important. And neither

urgent nor important. Urgent and

important tasks get done first.

Important but not urgent tasks are

scheduled. Urgent but not important

tasks might be delegated if possible.

and tasks that are neither urgent nor

important can often be eliminated. This

helps me focus my time on what truly

moves the needle forward. That's a great

system. It cuts through the noise and

keeps us from spending time on trivial

distractions,

right? It forces us to be honest about

what really matters. Another aspect is

energy management. Some tasks require

deep focus, others less so. Yes, we

should schedule tasks according to our

peak energy times. When are you most

alert, Mike? I'm usually most focused in

the morning. That's when I try to tackle

complex tasks, writing reports,

analyzing data. Afternoons, when I'm a

bit less sharp, might be for responding

to emails, or having casual meetings. By

matching tasks with my natural energy

rhythms, I work more efficiently and

feel less fatigued. That makes sense.

We're not robots. Our energy fluctuates

throughout the day. Exactly. And if we

ignore that, we waste more time pushing

through tasks when we're not at our

best. We should also think about

minimizing

distractions. Notifications, social

media, and clutter all eat into

productivity.

Yes, even small interruptions can

disrupt the flow and cost us more time

than we realize. I've made a habit of

turning off non-essential notifications

during my focused work periods. I'll

close unnecessary browser tabs, set my

phone to silent, and sometimes even put

on noiseancelling headphones. Just

making that environment distractionfree

can double my output in the same amount

of time. Those small changes add up. We

often underestimate how much time we

lose to distractions.

Another tip, learn to say no when you're

at capacity. Taking on too much leads to

burnout and poor results.

Absolutely. Boundaries protect our time

and energy, ensuring we can do quality

work on what we've already committed to.

Sometimes it's hard to say no,

especially if we fear disappointing

others or missing opportunities. True.

But if we say yes to everything, we end

up

overextended. It's more respectful to

ourselves and others to be honest about

our limits. By saying no when necessary,

we're making sure we can deliver on what

we've agreed to. Quality over quantity

applies to our commitments as well as

our tasks. Well said. Being honest with

ourselves and others prevents stress and

maintains trust. Another factor is

regular review. Productivity isn't a set

it and forget it system. It needs

periodic adjustments.

How do you review your system? At the

end of each week, I look at what I

accomplished and what fell behind. I ask

myself, did I work on my top priorities?

Did I allocate my time well? Were there

unexpected

interruptions? This reflection helps me

refine my approach. Maybe I need a

different schedule or to delegate

certain tasks. Over time, these small

tweaks help me become more effective.

That's a strong practice. Reflection

ensures we keep evolving and improving

our time management.

Exactly. It's about continuous

improvement. We can also think about

automating or streamlining repetitive

tasks. Sometimes technology can save us

time.

Yes, from setting up email filters to

using productivity apps, we can offload

some tasks to tools. For instance, if I

notice I'm spending too much time

scheduling meetings, I might use a

scheduling tool that shows my

availability and lets others pick a

slot. This removes the back and forth

emails and frees up that time for more

meaningful work. Simple automations like

this can have a big impact in the long

run. Absolutely. Automation can remove

friction and streamline workflows.

And remember, productivity isn't just

about work. Managing our time well

creates room for relaxation, exercise,

and family. Right? Balanced time

management leads to a fuller, healthier

life overall, not just better work

output. We should schedule downtime to

time for hobbies, rest, and fun. Yes. If

we don't recharge, we risk burnout,

which ultimately hurts productivity.

I've realized that when I take care of

my well-being, sleeping enough, taking

breaks, exercising, I'm more focused and

efficient when I'm working. Those

non-work activities actually support my

productivity rather than detract from

it. It's about seeing the bigger

picture. We're holistic beings, not just

productivity machines. Very true. Good

time management includes caring for

ourselves too. Also, don't forget to

celebrate

accomplishments. Recognizing progress

keeps us motivated. Yes, acknowledging

what we've done well fuels us to keep

going. It's easy to focus on what's left

undone, but celebrating wins gives a

sense of satisfaction.

I keep a done list alongside my to-do

list. At the end of the day or week, I

review it to see what I achieved. It's a

small shift in perspective that reminds

me that I am moving forward. This builds

confidence and resilience, making it

easier to tackle future tasks with a

positive mindset. I love that idea.

Focusing on progress, not just pending

work, is uplifting.

So, productivity and time management

aren't just about cramming more into our

schedules. They're about aligning

efforts with priorities, using efficient

strategies, protecting our energy, and

maintaining balance.

Exactly. It's a holistic approach.

Knowing our goals, using tools that

help, setting boundaries, and nurturing

our well-being. We hope these insights

help you find a better rhythm in your

daily life. Thanks for joining us today

on the English Dialogue Podcast. Take

care everyone. Remember, time is a

resource. Use it wisely and kindly.

Until next time.

[Music]

重点词汇

词汇	含义
productivity /ˌproʊdʌkˈtɪvəti/ B2	noun - 生产力
management /ˈmænɪdʒmənt/ B1	noun - 管理
tasks /tæsk/ A2	noun - 任务
work /wɜːrk/ A1	noun - 工作 verb - 工作
time /taɪm/ A1	noun - 时间
goals /ɡoʊl/ B1	noun - 目标
energy /ˈenərdʒi/ A2	noun - 能量
system /ˈsɪstəm/ A2	noun - 系统
focus /ˈfoʊkəs/ B1	verb - 集中 noun - 焦点
strategy /ˈstrætədʒi/ B2	noun - 战略
efficiently /ɪˈfɪʃntli/ B2	adverb - 有效地
priorities /praɪˈɒrəti/ B2	noun - 优先事项
boundaries /ˈbaʊndri/ B2	noun - 边界
progress /ˈproʊɡres/ B1	noun - 进步 verb - 进步
balance /ˈbæləns/ B1	noun - 平衡 verb - 平衡