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English Leap Podcast >> from Speak English with Class.
English Leap 播客，來自 Speak English with Class。
Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn easy English through real life conversations. I'm Anna >> and I'm Jake. Glad you decided to spend
嗨，學英文的大家，歡迎回到 English Leap 播客，這裡是用真實對話學簡單英文的小天地。我是 Anna，我是 Jake。很高興你願意把
a little bit of your day with us.
一點時間留給我們。
>> Yeah, seriously. You could be doing a hundred other things, but you're here working on your English with us.
對，真的。你大可以做一百件別的事，但你選擇在這裡跟我們一起練英文。
Wow, Anna, that was a very lively opening. You sound like you just drank three cups of coffee.
哇 Anna，開場超有精神。聽起來像剛喝了三杯咖啡。
>> Maybe I did. Or maybe I'm just excited because today's topic is one of my favorites.
可能喔。也可能是因為今天的主題是我最愛之一，太興奮了。
>> All right, now I'm interested. What are we talking about?
好，我好奇了。我們今天要聊什麼？
>> We're talking about our day, morning, afternoon, and evening, all in real natural English.
我們要聊自己的一天，早上、下午、晚上，全部用真實自然的英文。
>> Nice. So, basically, we're letting everyone peek into our real lives today.
不錯。基本上就是讓大家偷看一下我們真實的日常。
>> Yep. The real unfiltered version. No fancy edits, just what our days actually look like.
對。最真實、沒濾鏡的版本。沒有華麗剪輯，就是我們一天真正的樣子。
>> That's dangerous. Anna, are you sure you want to tell them everything?
這很危險喔。Anna，你確定要全說嗎？
>> Maybe not everything. I'll skip the part where I fall asleep with my phone on my face.
可能不是全部。我會跳過臉貼著手機睡著那段。
>> Same here. My mornings start strong, then by around 300 p.m. I'm like, where's my motivation?
我也是。早上很有勁，到了下午三點左右就變：我的動力去哪了？
>> I feel you. But hey, that's why this episode will be fun. It's real life, not a textbook.
我懂。不過正因如此這集會很好玩。是真實生活，不是課本。
>> Exactly. And while we share our routines, you'll also learn how to talk about your own day in English with natural words, expressions, and even
沒錯。我們分享日常的同時，你也會學到怎麼用自然的用詞、說法，甚至
some small talk ideas.
一些閒聊點子來用英文說你的一天。
>> That's right. So, if someone asks, "Hey, how was your day?" You'll finally have more to say than just fine.
對。所以要是有人問「嘿，今天怎麼樣？」你就不會只回一句「還好」了。
>> Yeah, we want to move past fine. And you listening to us right now, how's your day going? Busy, quiet, a bit chaotic.
對，我們想超越「還好」。正在聽的你們，今天過得怎樣？很忙、很安靜，還是有點亂？
You can always tell us later in the comments in English.
隨時可以用英文在留言區跟我們說。
>> Mhm. Even one simple sentence is good practice. Today was a long day or today was pretty good.
嗯。哪怕一句簡單的話也是練習。例如「今天好長」或「今天還不錯」。
>> Yeah, that's it. One honest line about your day is already real English practice. You don't have to write a whole story.
對，就這樣。一句老實描述你的一天，已經是真正的英文練習。不用寫一整篇。
>> And don't worry, this is a B1 level episode. So, if your English is somewhere around intermediate, this is made for you.
別擔心，這集是 B1 程度。所以如果你英文大概中級，就是為你做的。
>> If you feel a bit below B1, you're still welcome here. You don't have to understand every single word to learn something useful.
如果你覺得自己還不到 B1，一樣歡迎。不用每個字都懂也能學到東西。
>> You can always listen twice. First time, just relax, follow the story, enjoy being here with us.
你可以聽兩遍。第一遍就放鬆聽、跟著故事走，享受跟我們在一起的感覺。
>> And second time, you can pause, repeat, maybe write down one or two new phrases you like. Little by little, your English grows.
第二遍可以暫停、跟讀，或記下一兩個喜歡的片語。一點一點，你的英文就會進步。
>> So, here's what we're going to do today.
好，今天我們要這樣進行。
>> First, we'll share our daily routines with you. My day, Anna's day, morning, work, evening.
首先會跟你們分享我們的日常。我的一天、Anna 的一天，早上、工作、晚上。
>> Yes. And while we talk, we'll naturally use some strong vocabulary, idioms, and phrasal verbs to describe normal life.
對。聊的過程中會自然用到一些實用單字、慣用語和片語動詞來描述日常生活。
>> And at the end, we'll do a quick word tour, a small review of the best words and phrases from the episode with clear examples you can copy.
最後會做一個快速詞彙導覽，把這集最好的單字和片語簡單複習一遍，附上可以直接用的例句。
>> The goal is simple. When someone asks, "So, how was your day?" Your brain doesn't freeze. You have ideas. You have a little structure. You'll pick up easy
目標很簡單。當有人問「今天怎麼樣？」你不會腦子一片空白。你有想法、有一點結構，還會學到簡單的
patterns like my day starts with >> on my way to I usually >> after work I usually >> before bed I like to >> see with just these you can already make
句型，像「我的一天從……開始」「在去……的路上我通常……」「下班後我通常……」「睡前我喜歡……」。光這些就能讓
your day sound more real and more interesting than it was fine >> and you don't need big complicated grammar just small clear sentences that fit your life
你描述的一天更真實、更有趣，而不是只說「還好」。而且不需要複雜文法，只要簡短清楚、符合你生活的句子。
>> right and before we jump in a tiny favor if you eny Enjoy learning with us.
好，在開始之前有個小忙想請大家——喜歡的話請按讚訂閱，跟我們一起學英文。
Please like this video and subscribe to the channel. It really helps us keep making these free episodes for you.
請幫我們按讚、訂閱頻道。這樣我們才能繼續為大家做這些免費集數。
>> And we want you to practice, too. Your little comment homework for today is write one or two sentences about your day in English.
我們也希望你練一下。今天的小作業是：用英文寫一兩句關於你的一天。
>> Yes, we really do read your comments. It feels like one big group chat with people from all over the world. All right, ready to walk through a day
對，我們真的會看留言。感覺像跟全世界的人在同一個群組聊天。好，準備好一起走過
>> Let's do it. Let's start at the beginning. The moment the alarm goes off and the battle with the bed begins.
來吧。從頭開始。鬧鐘響的那一刻，和床的戰爭就開始了。
>> Yeah. The alarm. The loud enemy of every good dream.
對。鬧鐘。每個好夢的吵鬧敵人。
>> Mhm. The sound that says, "Welcome back to real life." >> Exactly. So, let's start there at the beginning of the day.
嗯。那個聲音在說「歡迎回到現實」。沒錯。所以我們就從一天的最開始說起。
>> Yeah. We'll go through a normal day together. Morning, commute, work, afternoon, evening. And while we talk, you can quietly compare your day with ours. And maybe you'll hear a sentence
好。我們一起過一遍平常的一天。早上、通勤、工作、下午、晚上。我們講的時候，你可以默默對照你的一天，也許會聽到一句
and think, "Oh, I can say that, too.
然後想：喔，我也可以這樣說。
That's my day." >> Okay, you start. Be honest. How does your day usually begin?
「這就是我的一天。」好，你先。老實說，你的一天通常怎麼開始？
>> All right. On a normal day, my day starts with my alarm at 6:00 a.m.
好。平常的話，我的一天從早上六點的鬧鐘開始。
>> That already sounds painful.
聽起來就很痛。
>> It is. The alarm goes off and my first feeling is no, not yet.
是啊。鬧鐘一響，我第一個念頭是：不要，還不要。
>> Yeah, that little five more minutes, please voice.
對，那種「再五分鐘就好」的小小聲音。
>> Exactly. Most days I hit snooze one time.
沒錯。大多時候我會按一次貪睡。
>> So you press that small button to stop the alarm and make it come back later.
就是按那個小鈕讓鬧鐘先停，等一下再響。
>> Right. Just to steal a few extra minutes and then after that I know I have to move. So I slowly drag myself out of
對。就是多偷幾分鐘，然後我就知道該動了。所以慢慢把自己拖出
>> I like that image. You don't jump. You kind of pull your body out like your body is heavy.
我喜歡這個畫面。你不是跳起來，是有點把身體拖出來，像身體很重一樣。
>> Yes. Like my bones are made of stone. I sit on the edge of the bed for a second just breathing. Just checking in with
對。像骨頭是石頭做的。我會在床邊坐一下，只是呼吸，只是跟
myself. Okay. How am I today? Tired?
自己確認一下：好，今天狀態怎樣？累嗎？
>> I like that small check-in even before the phone.
我喜歡在碰手機之前先做這個小確認。
>> Yeah. Then I drink some water, open the curtains to let in light, and then I finally touch my phone.
對。然後喝點水、拉開窗簾讓光進來，最後才碰手機。
>> And what's the first thing you look at?
那你第一眼看什麼？
>> To be honest, messages and weather. And then, if I'm not careful, I start to scroll.
老實說，訊息和天氣。然後一不小心就會開始滑。
>> M. The infinite scroll. That moment when your finger just keeps moving up and you keep watching one more thing and one more and one more.
嗯。無限滑。手指一直往上、再看一個、再看一個、再看一個。
>> Exactly. It feels like just 2 minutes but suddenly 10 or 15 minutes are gone.
對。感覺才兩分鐘，結果十幾十五分鐘就沒了。
>> I think many people know that feeling.
我想很多人都有這種感覺。
>> I try to stop myself and think, hey, do you really want to start the day like this? Sometimes I win. Sometimes my thumb wins.
我會試著停下來想：你真的想這樣開始一天嗎？有時候我贏，有時候是大拇指贏。
>> The thumb is strong. After that, I put on some music, make coffee, and take a shower. When I do these things slowly and with attention, I feel like I wake
大拇指很強。之後我會放音樂、煮咖啡、洗澡。當我慢慢、專心做這些事，會覺得自己真的
up properly. Not just physically, but in my mind, too.
醒過來。不只是身體，心裡也是。
>> Yeah. You're not on autopilot then, >> right? Autopilot for me is when my body is moving, but my brain is not really there. I'm just going through the
對。那時候就不是自動駕駛了對吧？對我來說自動駕駛是身體在動、腦子不在，只是走過
>> Like when you brush your teeth and suddenly you don't remember if you already did it.
像刷牙刷到一半突然不記得自己到底刷了沒。
>> Exactly. On good mornings, I step out of autopilot. On some mornings, I don't.
對。狀態好的早上我會脫離自動駕駛；有些早上就沒有。
And that's okay, too. Not every day has to be perfect.
那樣也沒關係。不是每天都要完美。
>> I like that you say that because sometimes we look at other people's mornings online and think, "My morning is so bad." >> Yeah. Like they wake up at 4:00 a.m.,
我喜歡你這樣說，因為有時候我們看別人早上的分享會想：我的早上好糟。對啊。像他們四點起床、
run 10 km, read a book, and meditate, and I can't even find my socks.
跑十公里、看書、冥想，我連襪子都找不到。
>> Exactly. Okay. What about me? My day usually starts a little later. My alarm is around 6:30 or 7 and I also hit snooze.
對。換我。我的一天通常晚一點開始，鬧鐘大概六點半或七點，我也會按貪睡。
>> Of course, team snooze.
當然，貪睡隊。
>> Team snooze. I always tell myself just five more minutes and somehow my 5 minutes are always the longest minutes of the day, >> right? Time moves differently in the
貪睡隊。我總跟自己說再五分鐘就好，然後不知為何那五分鐘永遠是一天裡最長的五分鐘對吧？在那個
>> It really does. When I finally get up, I shuffle to the kitchen. shuffle. Like those slow tiny steps when your feet don't fully leave the floor.
真的。等我終於起來，會拖著腳步去廚房。shuffle 就是那種腳沒完全離地、慢慢小步走的樣子。
>> Yeah. Like I'm still half dreaming. I drink water, make coffee, and for the first 10 to 15 minutes, I try to keep everything gentle.
對。像還半夢半醒。我喝水、煮咖啡，前十到十五分鐘盡量讓一切輕輕的。
>> So that means no big decisions, no heavy thinking.
就是不做大決定、不燒腦。
>> Exactly. If I start the day in a rush, everything feels noisy inside my head. I feel like I'm already late, even if I'm not.
對。如果一早就很趕，腦子裡會很吵，會覺得自己已經遲到了，其實沒有。
>> So you kind of protect your morning.
所以你有點在保護你的早晨。
Yeah, I try. Some days I light a candle, play soft music, maybe stretch a little.
對，我盡量。有些日子會點蠟燭、放輕音樂，或稍微伸展。
That small routine calms my nervous system.
那一小段 routine 會讓神經系統平靜下來。
>> H I like that you're telling your body, "Hey, we're okay. No emergency." >> Yes. Then I open my planner and look at my day. I choose three main things I
我喜歡你是在跟身體說：我們沒事，沒有緊急狀況。對。然後我打開行事曆看今天，選三件主要想
want to do. Only three.
做的事。就三件。
>> Only three. If I write a huge list, I feel overwhelmed and do nothing. But if I choose three, I feel more in control and more realistic.
就三件。如果列一大串我會很 overwhelm 然後什麼都不做。只選三件的話，會覺得比較能掌控、比較實際。
>> That makes sense. So your morning is like a soft hello to the day.
有道理。所以你的早晨像是跟這一天輕輕打聲招呼。
>> That's a nice way to say it.
這樣說真好。
>> All right, let's move from home to the outside world, the commute.
好，我們從家裡移到外面——通勤。
>> Yeah. And remember, commute is just the trip between your home and your work or school.
對。記得，commute 就是你家到公司或學校之間的那段路。
>> Right. For me, my commute is usually by car. It's about 30 minutes when the roads are kind and much longer when the roads are angry.
對。我通常是開車通勤。路況好的時候大概三十分鐘，路況很糟的時候就久很多。
>> I love that. Kind roads and angry roads.
我喜歡這個說法。友善的路和生氣的路。
>> On kind days, I drive, listen to some music, maybe a podcast, and I feel pretty relaxed.
路況好的時候我開車、聽音樂或播客，蠻放鬆的。
>> That sounds nice.
聽起來不錯。
>> On angry road days, I get stuck in traffic.
路況糟的時候就會卡在車陣裡。
>> So, there are many cars, you can't really move, and everything is just slowly stopping and starting.
就是車很多、動不了，一切都在慢慢停、慢慢動。
>> Exactly. In the past, I would get really stressed. I would look at the time every 10 seconds and think, "I'm going to be late. This is terrible."
對。以前我會很焦慮，每十秒看一次時間想：我要遲到了，糟透了。
>> Yeah. The mind starts a whole drama show in your head.
對。腦子裡開始演一整齣戲。
>> Totally. Now, I'm trying something different. When I see the traffic, I tell myself, "Okay, this is out of my control. I'm here anyway. How can I make
完全同意。現在我試別的方式。看到塞車時我跟自己說：好，這我控制不了，反正已經在這了，怎麼
the most of this?" >> So, instead of fighting it, you use it.
把這段時間用到最好？所以與其對抗，你選擇利用它。
>> Yeah. Sometimes I turn that time into English time. I listen to an English podcast or I repeat sentences out loud in the car. Other times I just enjoy
對。有時候我把那段時間變成英文時間，聽英文播客或在車裡大聲跟讀。有時候就單純
music and let my brain rest.
聽音樂讓腦袋休息。
>> I like that a lot. It turns an annoying situation into a little pocket of time just for you.
我很喜歡。把討厭的狀況變成一小段只屬於你的時間。
>> Exactly. What about you? Your commute is different, right?
對。你呢？你的通勤不一樣對吧？
>> Yeah. Mine changes. Some days I work from home, so my commute is literally three steps from my bed to my desk.
對。我的會變。有些天在家工作，通勤就真的是從床到書桌三步。
>> The dream commute.
夢幻通勤。
>> Zero traffic, no bus, just my socks. On other days, I take the metro.
零車流、不用搭公車，只穿襪子。其他日子就搭捷運。
>> How do you feel on metro days?
搭捷運那天你感覺怎樣？
>> It depends. If it's very crowded, I feel tired. But sometimes I really enjoy it.
看情況。很擠的話會累，但有時候真的很享受。
I put on my headphones, listen to music or a podcast, and I like to people watch a little. People watch, meaning you quietly look at people around you and
我戴耳機聽音樂或播客，也喜歡稍微 people watch。people watch 就是靜靜看身邊的人，
notice small things, their clothes, their faces, their mood.
注意一些小地方：穿著、表情、情緒。
>> Exactly. Not in a creepy way, more like curious.
對。不是 creepy 那種，是好奇。
>> So, you make little stories about them in your head, right?
所以你會在腦子裡幫他們編小故事對吧？
>> All the time. This person is going to a job interview. This one had a fight with their alarm. This one is secretly excited about something.
一直都會。這個人去面試、這個跟鬧鐘吵了一架、這個在偷偷開心什麼。
>> I do something similar when I'm in a cafe or waiting somewhere. It makes the moment feel less boring and more like a little movie scene.
我在咖啡廳或等什麼的時候也會。會讓那一刻沒那麼無聊，像一小段電影。
>> Yes. And for you listening, your commute might be walking, biking, train, bus, or maybe your commute is just going from your bedroom to your desk.
對。聽的你們，通勤可能是走路、騎車、火車、公車，或就是從房間到書桌。
>> Whatever it is, you can decide if that time is just waiting time or practice time.
不管是哪種，你都可以決定那段時間是純等待還是練習時間。
>> Yeah, maybe it becomes your small daily English moment.
對，也許就變成你每天的一小段英文時間。
>> Okay, we arrive at work. Let's talk about the middle part of the day, the work zone.
好，我們到工作了。來聊一天的中段——工作時段。
>> The part where time can move very fast or very, very slow.
就是時間可能過很快、也可能非常非常慢的那段。
>> True. How does your workday usually start when you sit down?
沒錯。你坐下後工作日通常怎麼開始？
>> On good days, I don't open my email first.
狀態好的時候我不會先開 email。
>> I open my planner instead. I look at my three main tasks and I ask, "Okay, which one needs my fresh brain?" That's usually the hardest one.
我會先開行事曆。看今天三件主要任務，問：哪一件最需要清醒的腦袋？通常就是最難的那件。
>> Yes. So, I try to do that one first.
對。所以我會盡量先做那件。
After that, emails and smaller tasks.
之後才是 email 和小任務。
點擊句子跳轉到對應位置
English Leap Podcast >> from Speak English with Class.
English Leap 播客，來自 Speak English with Class。
Hey English learners, welcome back to the English Leap Podcast, your cozy place to learn easy English through real life conversations. I'm Anna >> and I'm Jake. Glad you decided to spend
嗨，學英文的大家，歡迎回到 English Leap 播客，這裡是用真實對話學簡單英文的小天地。我是 Anna，我是 Jake。很高興你願意把
a little bit of your day with us.
一點時間留給我們。
>> Yeah, seriously. You could be doing a hundred other things, but you're here working on your English with us.
對，真的。你大可以做一百件別的事，但你選擇在這裡跟我們一起練英文。
Wow, Anna, that was a very lively opening. You sound like you just drank three cups of coffee.
哇 Anna，開場超有精神。聽起來像剛喝了三杯咖啡。
>> Maybe I did. Or maybe I'm just excited because today's topic is one of my favorites.
可能喔。也可能是因為今天的主題是我最愛之一，太興奮了。
>> All right, now I'm interested. What are we talking about?
好，我好奇了。我們今天要聊什麼？
>> We're talking about our day, morning, afternoon, and evening, all in real natural English.
我們要聊自己的一天，早上、下午、晚上，全部用真實自然的英文。
>> Nice. So, basically, we're letting everyone peek into our real lives today.
不錯。基本上就是讓大家偷看一下我們真實的日常。
>> Yep. The real unfiltered version. No fancy edits, just what our days actually look like.
對。最真實、沒濾鏡的版本。沒有華麗剪輯，就是我們一天真正的樣子。
>> That's dangerous. Anna, are you sure you want to tell them everything?
這很危險喔。Anna，你確定要全說嗎？
>> Maybe not everything. I'll skip the part where I fall asleep with my phone on my face.
可能不是全部。我會跳過臉貼著手機睡著那段。
>> Same here. My mornings start strong, then by around 300 p.m. I'm like, where's my motivation?
我也是。早上很有勁，到了下午三點左右就變：我的動力去哪了？
>> I feel you. But hey, that's why this episode will be fun. It's real life, not a textbook.
我懂。不過正因如此這集會很好玩。是真實生活，不是課本。
>> Exactly. And while we share our routines, you'll also learn how to talk about your own day in English with natural words, expressions, and even
沒錯。我們分享日常的同時，你也會學到怎麼用自然的用詞、說法，甚至
some small talk ideas.
一些閒聊點子來用英文說你的一天。
>> That's right. So, if someone asks, "Hey, how was your day?" You'll finally have more to say than just fine.
對。所以要是有人問「嘿，今天怎麼樣？」你就不會只回一句「還好」了。
>> Yeah, we want to move past fine. And you listening to us right now, how's your day going? Busy, quiet, a bit chaotic.
對，我們想超越「還好」。正在聽的你們，今天過得怎樣？很忙、很安靜，還是有點亂？
You can always tell us later in the comments in English.
隨時可以用英文在留言區跟我們說。
>> Mhm. Even one simple sentence is good practice. Today was a long day or today was pretty good.
嗯。哪怕一句簡單的話也是練習。例如「今天好長」或「今天還不錯」。
>> Yeah, that's it. One honest line about your day is already real English practice. You don't have to write a whole story.
對，就這樣。一句老實描述你的一天，已經是真正的英文練習。不用寫一整篇。
>> And don't worry, this is a B1 level episode. So, if your English is somewhere around intermediate, this is made for you.
別擔心，這集是 B1 程度。所以如果你英文大概中級，就是為你做的。
>> If you feel a bit below B1, you're still welcome here. You don't have to understand every single word to learn something useful.
如果你覺得自己還不到 B1，一樣歡迎。不用每個字都懂也能學到東西。
>> You can always listen twice. First time, just relax, follow the story, enjoy being here with us.
你可以聽兩遍。第一遍就放鬆聽、跟著故事走，享受跟我們在一起的感覺。
>> And second time, you can pause, repeat, maybe write down one or two new phrases you like. Little by little, your English grows.
第二遍可以暫停、跟讀，或記下一兩個喜歡的片語。一點一點，你的英文就會進步。
>> So, here's what we're going to do today.
好，今天我們要這樣進行。
>> First, we'll share our daily routines with you. My day, Anna's day, morning, work, evening.
首先會跟你們分享我們的日常。我的一天、Anna 的一天，早上、工作、晚上。
>> Yes. And while we talk, we'll naturally use some strong vocabulary, idioms, and phrasal verbs to describe normal life.
對。聊的過程中會自然用到一些實用單字、慣用語和片語動詞來描述日常生活。
>> And at the end, we'll do a quick word tour, a small review of the best words and phrases from the episode with clear examples you can copy.
最後會做一個快速詞彙導覽，把這集最好的單字和片語簡單複習一遍，附上可以直接用的例句。
>> The goal is simple. When someone asks, "So, how was your day?" Your brain doesn't freeze. You have ideas. You have a little structure. You'll pick up easy
目標很簡單。當有人問「今天怎麼樣？」你不會腦子一片空白。你有想法、有一點結構，還會學到簡單的
patterns like my day starts with >> on my way to I usually >> after work I usually >> before bed I like to >> see with just these you can already make
句型，像「我的一天從……開始」「在去……的路上我通常……」「下班後我通常……」「睡前我喜歡……」。光這些就能讓
your day sound more real and more interesting than it was fine >> and you don't need big complicated grammar just small clear sentences that fit your life
你描述的一天更真實、更有趣，而不是只說「還好」。而且不需要複雜文法，只要簡短清楚、符合你生活的句子。
>> right and before we jump in a tiny favor if you eny Enjoy learning with us.
好，在開始之前有個小忙想請大家——喜歡的話請按讚訂閱，跟我們一起學英文。
Please like this video and subscribe to the channel. It really helps us keep making these free episodes for you.
請幫我們按讚、訂閱頻道。這樣我們才能繼續為大家做這些免費集數。
>> And we want you to practice, too. Your little comment homework for today is write one or two sentences about your day in English.
我們也希望你練一下。今天的小作業是：用英文寫一兩句關於你的一天。
>> Yes, we really do read your comments. It feels like one big group chat with people from all over the world. All right, ready to walk through a day
對，我們真的會看留言。感覺像跟全世界的人在同一個群組聊天。好，準備好一起走過
>> Let's do it. Let's start at the beginning. The moment the alarm goes off and the battle with the bed begins.
來吧。從頭開始。鬧鐘響的那一刻，和床的戰爭就開始了。
>> Yeah. The alarm. The loud enemy of every good dream.
對。鬧鐘。每個好夢的吵鬧敵人。
>> Mhm. The sound that says, "Welcome back to real life." >> Exactly. So, let's start there at the beginning of the day.
嗯。那個聲音在說「歡迎回到現實」。沒錯。所以我們就從一天的最開始說起。
>> Yeah. We'll go through a normal day together. Morning, commute, work, afternoon, evening. And while we talk, you can quietly compare your day with ours. And maybe you'll hear a sentence
好。我們一起過一遍平常的一天。早上、通勤、工作、下午、晚上。我們講的時候，你可以默默對照你的一天，也許會聽到一句
and think, "Oh, I can say that, too.
然後想：喔，我也可以這樣說。
That's my day." >> Okay, you start. Be honest. How does your day usually begin?
「這就是我的一天。」好，你先。老實說，你的一天通常怎麼開始？
>> All right. On a normal day, my day starts with my alarm at 6:00 a.m.
好。平常的話，我的一天從早上六點的鬧鐘開始。
>> That already sounds painful.
聽起來就很痛。
>> It is. The alarm goes off and my first feeling is no, not yet.
是啊。鬧鐘一響，我第一個念頭是：不要，還不要。
>> Yeah, that little five more minutes, please voice.
對，那種「再五分鐘就好」的小小聲音。
>> Exactly. Most days I hit snooze one time.
沒錯。大多時候我會按一次貪睡。
>> So you press that small button to stop the alarm and make it come back later.
就是按那個小鈕讓鬧鐘先停，等一下再響。
>> Right. Just to steal a few extra minutes and then after that I know I have to move. So I slowly drag myself out of
對。就是多偷幾分鐘，然後我就知道該動了。所以慢慢把自己拖出
>> I like that image. You don't jump. You kind of pull your body out like your body is heavy.
我喜歡這個畫面。你不是跳起來，是有點把身體拖出來，像身體很重一樣。
>> Yes. Like my bones are made of stone. I sit on the edge of the bed for a second just breathing. Just checking in with
對。像骨頭是石頭做的。我會在床邊坐一下，只是呼吸，只是跟
myself. Okay. How am I today? Tired?
自己確認一下：好，今天狀態怎樣？累嗎？
>> I like that small check-in even before the phone.
我喜歡在碰手機之前先做這個小確認。
>> Yeah. Then I drink some water, open the curtains to let in light, and then I finally touch my phone.
對。然後喝點水、拉開窗簾讓光進來，最後才碰手機。
>> And what's the first thing you look at?
那你第一眼看什麼？
>> To be honest, messages and weather. And then, if I'm not careful, I start to scroll.
老實說，訊息和天氣。然後一不小心就會開始滑。
>> M. The infinite scroll. That moment when your finger just keeps moving up and you keep watching one more thing and one more and one more.
嗯。無限滑。手指一直往上、再看一個、再看一個、再看一個。
>> Exactly. It feels like just 2 minutes but suddenly 10 or 15 minutes are gone.
對。感覺才兩分鐘，結果十幾十五分鐘就沒了。
>> I think many people know that feeling.
我想很多人都有這種感覺。
>> I try to stop myself and think, hey, do you really want to start the day like this? Sometimes I win. Sometimes my thumb wins.
我會試著停下來想：你真的想這樣開始一天嗎？有時候我贏，有時候是大拇指贏。
>> The thumb is strong. After that, I put on some music, make coffee, and take a shower. When I do these things slowly and with attention, I feel like I wake
大拇指很強。之後我會放音樂、煮咖啡、洗澡。當我慢慢、專心做這些事，會覺得自己真的
up properly. Not just physically, but in my mind, too.
醒過來。不只是身體，心裡也是。
>> Yeah. You're not on autopilot then, >> right? Autopilot for me is when my body is moving, but my brain is not really there. I'm just going through the
對。那時候就不是自動駕駛了對吧？對我來說自動駕駛是身體在動、腦子不在，只是走過
>> Like when you brush your teeth and suddenly you don't remember if you already did it.
像刷牙刷到一半突然不記得自己到底刷了沒。
>> Exactly. On good mornings, I step out of autopilot. On some mornings, I don't.
對。狀態好的早上我會脫離自動駕駛；有些早上就沒有。
And that's okay, too. Not every day has to be perfect.
那樣也沒關係。不是每天都要完美。
>> I like that you say that because sometimes we look at other people's mornings online and think, "My morning is so bad." >> Yeah. Like they wake up at 4:00 a.m.,
我喜歡你這樣說，因為有時候我們看別人早上的分享會想：我的早上好糟。對啊。像他們四點起床、
run 10 km, read a book, and meditate, and I can't even find my socks.
跑十公里、看書、冥想，我連襪子都找不到。
>> Exactly. Okay. What about me? My day usually starts a little later. My alarm is around 6:30 or 7 and I also hit snooze.
對。換我。我的一天通常晚一點開始，鬧鐘大概六點半或七點，我也會按貪睡。
>> Of course, team snooze.
當然，貪睡隊。
>> Team snooze. I always tell myself just five more minutes and somehow my 5 minutes are always the longest minutes of the day, >> right? Time moves differently in the
貪睡隊。我總跟自己說再五分鐘就好，然後不知為何那五分鐘永遠是一天裡最長的五分鐘對吧？在那個
>> It really does. When I finally get up, I shuffle to the kitchen. shuffle. Like those slow tiny steps when your feet don't fully leave the floor.
真的。等我終於起來，會拖著腳步去廚房。shuffle 就是那種腳沒完全離地、慢慢小步走的樣子。
>> Yeah. Like I'm still half dreaming. I drink water, make coffee, and for the first 10 to 15 minutes, I try to keep everything gentle.
對。像還半夢半醒。我喝水、煮咖啡，前十到十五分鐘盡量讓一切輕輕的。
>> So that means no big decisions, no heavy thinking.
就是不做大決定、不燒腦。
>> Exactly. If I start the day in a rush, everything feels noisy inside my head. I feel like I'm already late, even if I'm not.
對。如果一早就很趕，腦子裡會很吵，會覺得自己已經遲到了，其實沒有。
>> So you kind of protect your morning.
所以你有點在保護你的早晨。
Yeah, I try. Some days I light a candle, play soft music, maybe stretch a little.
對，我盡量。有些日子會點蠟燭、放輕音樂，或稍微伸展。
That small routine calms my nervous system.
那一小段 routine 會讓神經系統平靜下來。
>> H I like that you're telling your body, "Hey, we're okay. No emergency." >> Yes. Then I open my planner and look at my day. I choose three main things I
我喜歡你是在跟身體說：我們沒事，沒有緊急狀況。對。然後我打開行事曆看今天，選三件主要想
want to do. Only three.
做的事。就三件。
>> Only three. If I write a huge list, I feel overwhelmed and do nothing. But if I choose three, I feel more in control and more realistic.
就三件。如果列一大串我會很 overwhelm 然後什麼都不做。只選三件的話，會覺得比較能掌控、比較實際。
>> That makes sense. So your morning is like a soft hello to the day.
有道理。所以你的早晨像是跟這一天輕輕打聲招呼。
>> That's a nice way to say it.
這樣說真好。
>> All right, let's move from home to the outside world, the commute.
好，我們從家裡移到外面——通勤。
>> Yeah. And remember, commute is just the trip between your home and your work or school.
對。記得，commute 就是你家到公司或學校之間的那段路。
>> Right. For me, my commute is usually by car. It's about 30 minutes when the roads are kind and much longer when the roads are angry.
對。我通常是開車通勤。路況好的時候大概三十分鐘，路況很糟的時候就久很多。
>> I love that. Kind roads and angry roads.
我喜歡這個說法。友善的路和生氣的路。
>> On kind days, I drive, listen to some music, maybe a podcast, and I feel pretty relaxed.
路況好的時候我開車、聽音樂或播客，蠻放鬆的。
>> That sounds nice.
聽起來不錯。
>> On angry road days, I get stuck in traffic.
路況糟的時候就會卡在車陣裡。
>> So, there are many cars, you can't really move, and everything is just slowly stopping and starting.
就是車很多、動不了，一切都在慢慢停、慢慢動。
>> Exactly. In the past, I would get really stressed. I would look at the time every 10 seconds and think, "I'm going to be late. This is terrible."
對。以前我會很焦慮，每十秒看一次時間想：我要遲到了，糟透了。
>> Yeah. The mind starts a whole drama show in your head.
對。腦子裡開始演一整齣戲。
>> Totally. Now, I'm trying something different. When I see the traffic, I tell myself, "Okay, this is out of my control. I'm here anyway. How can I make
完全同意。現在我試別的方式。看到塞車時我跟自己說：好，這我控制不了，反正已經在這了，怎麼
the most of this?" >> So, instead of fighting it, you use it.
把這段時間用到最好？所以與其對抗，你選擇利用它。
>> Yeah. Sometimes I turn that time into English time. I listen to an English podcast or I repeat sentences out loud in the car. Other times I just enjoy
對。有時候我把那段時間變成英文時間，聽英文播客或在車裡大聲跟讀。有時候就單純
music and let my brain rest.
聽音樂讓腦袋休息。
>> I like that a lot. It turns an annoying situation into a little pocket of time just for you.
我很喜歡。把討厭的狀況變成一小段只屬於你的時間。
>> Exactly. What about you? Your commute is different, right?
對。你呢？你的通勤不一樣對吧？
>> Yeah. Mine changes. Some days I work from home, so my commute is literally three steps from my bed to my desk.
對。我的會變。有些天在家工作，通勤就真的是從床到書桌三步。
>> The dream commute.
夢幻通勤。
>> Zero traffic, no bus, just my socks. On other days, I take the metro.
零車流、不用搭公車，只穿襪子。其他日子就搭捷運。
>> How do you feel on metro days?
搭捷運那天你感覺怎樣？
>> It depends. If it's very crowded, I feel tired. But sometimes I really enjoy it.
看情況。很擠的話會累，但有時候真的很享受。
I put on my headphones, listen to music or a podcast, and I like to people watch a little. People watch, meaning you quietly look at people around you and
我戴耳機聽音樂或播客，也喜歡稍微 people watch。people watch 就是靜靜看身邊的人，
notice small things, their clothes, their faces, their mood.
注意一些小地方：穿著、表情、情緒。
>> Exactly. Not in a creepy way, more like curious.
對。不是 creepy 那種，是好奇。
>> So, you make little stories about them in your head, right?
所以你會在腦子裡幫他們編小故事對吧？
>> All the time. This person is going to a job interview. This one had a fight with their alarm. This one is secretly excited about something.
一直都會。這個人去面試、這個跟鬧鐘吵了一架、這個在偷偷開心什麼。
>> I do something similar when I'm in a cafe or waiting somewhere. It makes the moment feel less boring and more like a little movie scene.
我在咖啡廳或等什麼的時候也會。會讓那一刻沒那麼無聊，像一小段電影。
>> Yes. And for you listening, your commute might be walking, biking, train, bus, or maybe your commute is just going from your bedroom to your desk.
對。聽的你們，通勤可能是走路、騎車、火車、公車，或就是從房間到書桌。
>> Whatever it is, you can decide if that time is just waiting time or practice time.
不管是哪種，你都可以決定那段時間是純等待還是練習時間。
>> Yeah, maybe it becomes your small daily English moment.
對，也許就變成你每天的一小段英文時間。
>> Okay, we arrive at work. Let's talk about the middle part of the day, the work zone.
好，我們到工作了。來聊一天的中段——工作時段。
>> The part where time can move very fast or very, very slow.
就是時間可能過很快、也可能非常非常慢的那段。
>> True. How does your workday usually start when you sit down?
沒錯。你坐下後工作日通常怎麼開始？
>> On good days, I don't open my email first.
狀態好的時候我不會先開 email。
>> I open my planner instead. I look at my three main tasks and I ask, "Okay, which one needs my fresh brain?" That's usually the hardest one.
我會先開行事曆。看今天三件主要任務，問：哪一件最需要清醒的腦袋？通常就是最難的那件。
>> Yes. So, I try to do that one first.
對。所以我會盡量先做那件。
After that, emails and smaller tasks.
之後才是 email 和小任務。