I'm Mike.

我是邁克

And I'm Emma.

我是艾瑪

Thanks for joining us today.

感謝您參加今天的會議。

We've got an exciting topic lined up six habits that can help boost your intelligence.

我們為您準備了一個令人興奮的話題--六種有助於提高智力的習慣。

Yep, we all want to get smarter, right?

是的，我們都想變得更聰明，對嗎？

And there are actually some simple habits you can practice daily that can make a big difference.

實際上，您每天可以養成一些簡單的習慣，這些習慣會給您帶來很大的改變。

Absolutely.

當然。

So if you're ready to level up your brainpower, let's dive in.

所以，如果你已經準備好提升自己的腦力，那就讓我們一起來學習吧。

Habit number one is reading.

習慣一是閱讀。

It's no surprise that reading can make you smarter.

閱讀能讓人變得更聰明，這一點不足為奇。

But why is it so effective?

但它為什麼如此有效呢？

Well, reading stimulates the mind, expands your vocabulary, and improves your understanding of different topics.

閱讀可以刺激思維，擴大詞彙量，加深對不同主題的理解。

Whether it's fiction or nonfiction, you're always learning something new.

無論是小說還是非小說，你總能學到新東西。

Yeah, and it's not just about reading books.

是啊，而且不僅僅是看書。

You can read articles and blogs and even listen to audiobooks if you're on the go.

您可以閱讀文章和博客，甚至在旅途中收聽有聲讀物。

Exactly.

沒錯。

The important thing is to engage with material that challenges you.

重要的是，要接觸那些對你有挑戰性的材料。

Try reading topics outside your comfort zone.

嘗試閱讀你的 "舒適區 "之外的話題。

If you usually read novels, maybe pick up a science magazine or a book on history.

如果你通常讀小說，也許可以拿一本科學雜誌或歷史書。

That's a great tip.

這是一個很好的建議。

So make it a habit to read at least 20 minutes a day.

是以，要養成每天至少閱讀 20 分鐘的習慣。

You'll be amazed at how much you learn over time.

隨著時間的推移，你會驚奇地發現自己學到了很多東西。

All right, on to habit number two, learning a new skill.

好了，開始第二個習慣，學習新技能。

This one is fantastic because it keeps your brain active and adaptable.

這一項非常棒，因為它能讓你的大腦保持活躍和適應性強。

Yes, learning something new can be a real workout for your brain.

是的，學習新知識可以鍛鍊你的大腦。

It could be anything from picking up a musical instrument, learning to code, or even trying a new language.

這可能是任何事情，包括學習樂器、學習編碼，甚至嘗試一種新的語言。

Exactly.

沒錯。

When you learn a new skill, you're creating new neural pathways in your brain, which can improve your memory and cognitive abilities.

當你學習一項新技能時，你就在大腦中創造了新的神經通路，這可以改善你的記憶力和認知能力。

And don't forget, it's okay to be a beginner at something.

別忘了，初學者也沒關係。

The process of learning is what really matters, not how good you are at the start.

學習的過程才是真正重要的，而不是你一開始學得有多好。

Right.

對

The goal is to challenge yourself.

目標是挑戰自我。

So if there's a hobby or skill you've been wanting to try, go for it.

是以，如果你有一直想嘗試的愛好或技能，那就去嘗試吧。

Now, this one might surprise some people, but habit number three is exercising.

現在，這個習慣可能會讓一些人感到驚訝，但習慣三就是鍛鍊。

Emma, why do you think exercise helps with intelligence?

艾瑪，你為什麼認為運動有助於提高智力？

Great question, Mike.

問得好，邁克。

Physical exercise improves blood flow to the brain, which helps with memory and concentration.

體育鍛煉能改善大腦的血流量，有助於增強記憶力和集中力。

It also releases endorphins, which can improve your mood and reduce stress.

它還能釋放內啡肽，從而改善情緒，減輕壓力。

So true.

說得太對了。

And it doesn't have to be intense exercise.

而且不一定非得是激烈運動。

Even a daily walk can be beneficial.

即使每天散步也是有益的。

Yes, just moving your body regularly can have a big impact.

是的，只要經常活動身體，就能產生很大的影響。

Plus, if you combine exercise with learning, like listening to a podcast or an audiobook while walking, you're doubling up on your brain-boosting habits.

此外，如果您把運動和學習結合起來，比如邊走邊聽播客或有聲讀物，您就會養成雙倍的健腦習慣。

That's a clever idea.

真是個聰明的主意。

So next time you hit the gym or go for a run, think of it as a way to not only stay fit, but also to boost your brain power.

是以，下次去健身房或跑步時，不僅要把它當作一種健身方式，還要把它當作一種提高腦力的方式。

Habit number four is practicing mindfulness and meditation.

習慣四是練習正念和冥想。

This is one I personally love, Mike.

這是我個人非常喜歡的，邁克。

Yeah, mindfulness has become really popular lately.

是啊，最近正念真的很流行。

How exactly does it help with intelligence, though?

但它對智力究竟有什麼幫助呢？

When you meditate, you're training your mind to focus better.

當你冥想時，你正在訓練你的大腦更好地集中注意力。

It helps clear away the mental clutter, making it easier to concentrate on tasks.

它有助於清除頭腦中的雜念，使人更容易集中精力完成任務。

Plus, it reduces stress, which can have a negative impact on your cognitive abilities.

此外，它還能減輕對認知能力有負面影響的壓力。

I've read that just 10 minutes of meditation a day can make a noticeable difference.

我讀到過，每天只需冥想 10 分鐘，就能帶來明顯的改變。

It's about giving your mind a break and allowing it to reset.

這就是讓你的大腦休息一下，讓它重新啟動。

Exactly.

沒錯。

It can be as simple as taking a few deep breaths and being present in the moment.

它可以很簡單，就像做幾次深呼吸，並保持當下的狀態。

I love that.

我喜歡這樣。

It's such a small habit, but can have a big impact on your overall mental clarity.

這是一個很小的習慣，卻能對你的整體頭腦清晰度產生很大的影響。

On to habit number five, engaging in deep conversations.

第五個習慣是深入交談。

This one's interesting.

這個很有趣。

How can talking with others boost our intelligence?

與他人交談如何提高我們的智力？

When you have a meaningful conversation, especially about complex topics, you're forced to think critically, articulate your thoughts, and consider different perspectives.

當你進行有意義的對話時，尤其是關於複雜話題的對話，你不得不進行批判性思考，表達自己的想法，並考慮不同的觀點。

It's like a workout for your brain.

這就像是在鍛鍊你的大腦。

That's a good point.

說得好。

It's easy to get caught up in small talk, but discussing ideas, debating, and learning from others can really stimulate your mind.

閒聊很容易讓人沉浸其中，但討論觀點、辯論和向他人學習能真正激發你的思維。

Exactly.

沒錯。

It can be anything from discussing a book you've read to debating a current event.

討論的內容可以是您讀過的一本書，也可以是對當前事件的辯論。

I agree.

我同意。

Plus, it's a great way to connect with others on a more intellectual level.

此外，這也是在更高的智力水準上與他人交流的好方法。

And finally, habit number six, getting enough sleep.

最後是第六個習慣，充足的睡眠。

This one might seem obvious, but it's often overlooked.

這一點看似顯而易見，但卻經常被忽視。

Yeah, many of us are guilty of staying up late, thinking we can function fine on a few hours of sleep.

是啊，我們很多人都有熬夜的毛病，以為睡幾個小時就能正常工作。

But the truth is, our brains need rest to process information and consolidate memories.

但事實上，我們的大腦需要休息來處理資訊和鞏固記憶。

Exactly.

沒錯。

When we sleep, our brains go through different cycles that help us process what we've learned throughout the day.

睡覺時，我們的大腦會經歷不同的週期，幫助我們處理一天所學的知識。

It's like hitting the reset button.

這就像按下重啟鍵。

So true.

說得太對了。

And it's not just about the quantity of sleep, but also the quality.

這不僅關係到睡眠的數量，還關係到睡眠的品質。

Try to stick to a regular sleep schedule and create a bedtime routine that helps you relax.

儘量堅持有規律的睡眠時間，並制定有助於放鬆的睡前常規。

Right.

對

Good sleep hygiene can make a huge difference in how alert and focused you feel the next day.

良好的睡眠衛生會讓你第二天的精神狀態和注意力大不相同。

So there you have it, habits that can help boost your intelligence.

這就是有助於提高智力的習慣。

Let's quickly recap.

讓我們快速回顧一下。

One, read regularly.

第一，定期閱讀。

Two, learn a new skill.

二，學習一項新技能。

Three, exercise.

三，鍛鍊。

Four, practice mindfulness.

四是修心。

Five, engage in deep conversations.

五、進行深入交談。

Six, get enough sleep.

六，保證充足的睡眠。

These habits are simple but powerful.

這些習慣簡單而有力。

Incorporating even a few of them into your daily routine can make a big difference in your cognitive abilities.

在日常生活中融入哪怕是其中的幾項，也能讓你的認知能力大為改觀。

Absolutely.

當然可以。

All right, now let's dive into some really useful vocabulary.

好了，現在讓我們來學習一些真正有用的詞彙。

Cognitive, meaning related to mental processes like thinking, learning, and understanding.

認知，指與思維、學習和理解等心理過程有關。

Example, reading books regularly can help improve your cognitive skills, making it easier to solve complex problems.

例如，經常閱讀書籍有助於提高認知能力，從而更容易解決複雜的問題。

Neural, meaning pertaining to nerves or the nervous system, especially related to the brain's network of neurons.

神經，指與神經或神經系統有關，特別是與大腦的神經元網絡有關。

Example, learning a new language creates new neural pathways, which can enhance your memory and focus.

例如，學習一門新語言可以創造新的神經通路，從而增強記憶力和注意力。

Stimulate, meaning to encourage or increase activity, interest, or enthusiasm.

刺激，指鼓勵或增加活動、興趣或熱情。

Example, engaging in challenging puzzles can stimulate your brain and help improve your problem-solving abilities.

例如，參與具有挑戰性的拼圖遊戲可以刺激大腦，有助於提高解決問題的能力。

Adaptable, meaning able to adjust to new conditions or changes.

適應性強，即能夠適應新的條件或變化。

Example, people who practice learning new skills tend to be more adaptable in different situations.

例如，練習學習新技能的人往往更能適應不同的情況。

Mindfulness, meaning the practice of being fully present and engaged in the current moment, without distraction or judgment.

正念，是指心無旁騖、心無雜念地全身心投入當下的練習。

Example, mindfulness exercises like meditation can help reduce stress and improve your ability to focus on tasks.

例如，冥想等正念練習有助於減輕壓力，提高專注於任務的能力。

It's not about becoming a genius overnight.

不是一夜之間就能成為天才。

It's about making small changes that add up over time.

這就需要做出微小的改變，日積月累。

That's right.

這就對了。

So why not start today?

為什麼不從今天開始呢？

Pick one habit and try it out.

挑選一個習慣並嘗試一下。

You might be surprised at how quickly you notice a change.

你可能會驚訝地發現自己的變化是如此之快。

And if you're listening and you have any habits that help boost your intelligence, we'd love to hear them.

如果您正在收聽，並且您有任何有助於提高智力的習慣，我們很樂意傾聽。

Share your tips with us in the comments or on our social media.

在評論中或我們的社交媒體上與我們分享您的建議。

Thanks for tuning in today.

感謝您收看今天的節目。

We hope you found this episode helpful and that you're inspired to take action.

希望本期節目對您有所幫助，並激勵您採取行動。

Don't forget to subscribe to the English Dialogue podcast for more episodes like this one.

別忘了訂閱 English Dialogue 播客，收聽更多類似節目。

And if you enjoyed today's discussion, give us a rating and share it with your friends.

如果您喜歡今天的討論，請給我們評分並與您的朋友分享。

See you next time, everyone.

各位，下次再見。

Keep learning and stay curious.

不斷學習，保持好奇心。

Bye for now.

再見。

Bye.

再見。