Welcome back to the Simple English Podcast, where we talk about exciting topics to help you grow, learn, and live your best life.

歡迎回到 "簡單英語播客"，我們將在這裡討論令人興奮的話題，幫助你成長、學習和過上最好的生活。

I'm your host, Lisa, and today we're diving into a topic that can truly change your life.

我是主持人麗莎，今天我們將深入探討一個能真正改變你生活的話題。

How to build good habits in 2025.

如何在 2025 年養成良好習慣。

Let me ask you this.

我問你

Have you ever tried to start a new habit like exercising or eating healthy, only to quit after a week?

您是否曾經嘗試過開始一個新習慣，比如鍛鍊或健康飲食，但一週後就放棄了？

You're not alone.

你並不孤單

Building good habits is hard, but it's not impossible.

養成好習慣很難，但並非不可能。

And to help us uncover the secrets to building habits that actually stick, we have a very special guest today.

為了幫助我們揭開養成習慣的祕密，我們今天請來了一位非常特別的嘉賓。

Please welcome Anthony, a motivational coach who has helped thousands of people change their lives by building better habits.

有請安東尼。他是一位勵志教練，曾幫助成千上萬的人通過養成更好的習慣來改變生活。

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.

別忘了查看下面評論區的免費 PDF 文件，獲取本期節目的完整文字記錄和詞彙。

Hi, Lisa.

嗨，麗莎。

Hi, everyone.

大家好

I'm so excited to be here.

我很高興能來到這裡。

Habits are such a powerful part of our lives, and I can't wait to share some tips and stories with you all.

習慣是我們生活中如此強大的一部分，我迫不及待地想與大家分享一些技巧和故事。

Great to have you, Anthony.

很高興見到你，安東尼。

Let's get started because I know our listeners are eager to learn how to make 2025 their best year yet.

讓我們開始吧，因為我知道聽眾們都渴望瞭解如何讓 2025 年成為他們最好的一年。

Anthony, let's start with the basics.

安東尼，讓我們從最基本的開始。

Why are habits so important and why do we struggle to stick to them?

為什麼習慣如此重要，而我們卻難以堅持？

That's a great question, Lisa.

這個問題問得好，麗薩。

Habits are like the building blocks of our daily lives.

習慣就像我們日常生活的基石。

They shape our routines, our success, and even our happiness.

它們塑造了我們的生活習慣、我們的成功，甚至我們的幸福。

The problem is that most people focus on big goals like losing 20 pounds or saving a lot of money without creating small, sustainable habits to support those goals.

問題在於，大多數人只關注大目標，比如減掉 20 磅或省下一大筆錢，卻沒有養成可持續的小習慣來支持這些目標。

For example, if someone wants to lose weight, they might jump into an intense workout routine or a strict diet.

例如，如果有人想減肥，他們可能會投入到高強度的鍛鍊或嚴格的節食中。

But without small habits, like drinking more water or taking a 10-minute walk daily, they often burn out quickly.

但是，如果不養成一些小習慣，比如多喝水或每天散步 10 分鐘，他們往往很快就會精疲力竭。

That makes so much sense.

說得太有道理了。

So what's the secret to building habits that last?

那麼，培養持久習慣的祕訣是什麼呢？

The secret is starting small and being consistent.

祕訣就是從小事做起，堅持不懈。

I like to call it the 1% rule.

我喜歡稱之為 "1%法則"。

Instead of trying to make huge changes overnight, aim to get just 1% better every day.

與其試圖在一夜之間做出巨大改變，不如爭取每天進步 1%。

Over time, these small improvements add up to big results.

隨著時間的推移，這些微小的改進會帶來巨大的成果。

For example, let's say you want to read more books in 2025.

例如，假設您想在 2025 年閱讀更多的書籍。

Instead of setting a goal to read one book a week, start by reading just one page a day.

與其設定每週讀一本書的目標，不如從每天只讀一頁開始。

It sounds small, but once you build the habit, you'll naturally start reading more.

這聽起來很小，但一旦養成習慣，你就會自然而然地開始閱讀更多的書籍。

I love that.

我喜歡這樣。

Small steps can feel less overwhelming too.

小步快跑也會讓人感覺不那麼吃力。

But what about people who say they don't have time to build new habits?

但是，那些說沒有時間養成新習慣的人怎麼辦？

The I-don't-have-time excuse.

我沒有時間的藉口。

The truth is, we all have the same 24 hours in a day.

事實上，我們每天都有同樣的 24 小時。

It's about prioritizing what matters.

這就是優先考慮重要的事情。

One trick I suggest is habit stacking.

我建議的一個技巧是習慣疊加。

Habit stacking?

習慣疊加？

That sounds interesting.

聽起來很有趣。

Can you explain?

你能解釋一下嗎？

Sure.

當然。

Habit stacking is when you pair a new habit with something you already do.

習慣疊加是指將一個新習慣與你已經在做的事情搭配起來。

For example, if you want to start flossing your teeth, you can stack it with brushing your teeth.

例如，如果您想開始用牙線清潔牙齒，您可以將它與刷牙疊加使用。

You brush, then you floss.

先刷牙，再用牙線。

It becomes one routine.

這就變成了一種例行公事。

Another example?

另一個例子呢？

If you want to practice gratitude, do it while you're having your morning coffee.

如果你想練習感恩，那就在喝早咖啡時練習吧。

Just think of one thing you're grateful for each time you sip.

每次啜飲時，想一想你所感激的一件事。

Wow, that's so practical.

哇，太實用了

I can see how stacking habits can make it easier to remember and stick with them.

我明白，把習慣疊加在一起會讓人更容易記住並堅持下去。

Exactly.

沒錯。

And one more tip.

還有一個小貼士。

Don't be too hard on yourself if you miss a day.

如果你錯過了一天，也不要對自己太苛刻。

What matters is getting back on track.

重要的是重回正軌。

Think of habits like a garden.

把習慣想象成花園。

You don't throw away the whole garden just because one plant dies.

你不能因為一株植物的死亡而丟棄整個花園。

You keep watering and taking care of it.

你要繼續澆水，照顧好它。

That's a beautiful analogy, Anthony.

這個比喻很妙，安東尼。

Now, what about bad habits?

現在，壞習慣怎麼辦？

How do we break those in 2025?

我們如何在 2025 年打破這種局面？

Great question.

問得好

Breaking bad habits is about replacing them with better ones.

要改掉壞習慣，就要用更好的習慣取而代之。

For example, if you're trying to stop scrolling on your phone before bed, replace that habit with reading a book or journaling.

例如，如果你想在睡前停止滾動手機，那就用看書或寫日記來代替這個習慣。

It's easier to replace a habit than to simply stop it.

取代一個習慣比戒掉一個習慣更容易。

Also, make the bad habit less convenient.

同時，讓壞習慣變得不那麼方便。

If you tend to snack on junk food, don't keep it in the house.

如果你喜歡吃垃圾食品，就不要把它們放在家裡。

Replace it with healthier options like fruits or nuts.

取而代之的是水果或堅果等更健康的選擇。

That's so true.

說得太對了。

Out of sight, out of mind.

眼不見，心不煩。

Do you have any personal examples of habits you've built or broken?

你有沒有建立或打破習慣的個人例子？

Sure.

當然。

A few years ago, I wanted to start meditating.

幾年前，我想開始冥想。

At first, I struggled to find the time, but I used habit stacking.

起初，我很難找到時間，但我採用了習慣疊加的方法。

I meditated for five minutes right after brushing my teeth in the morning.

早上刷完牙後，我馬上冥想了五分鐘。

Now, it's a natural part of my day, and it helps me feel calm and focused.

現在，這已成為我一天中自然而然的一部分，它讓我感到平靜和專注。

That's inspiring.

這很鼓舞人心。

But Anthony, some people say they start a habit and stick to it for a while, but then they just lose motivation.

但是安東尼，有些人說，他們開始養成一個習慣，並堅持了一段時間，但後來就失去了動力。

What's your advice for staying motivated?

您對保持動力有什麼建議？

Ah, motivation is tricky because it comes and goes.

啊，動力是個棘手的問題，因為它來得快，去得也快。

That's why relying on discipline and systems is more effective than waiting for motivation.

這就是為什麼依靠紀律和制度比等待動力更有效的原因。

Create an environment that supports your habits.

創造一個支持你養成習慣的環境。

For example, if you want to work out in the morning, lay out your gym clothes the night before.

例如，如果你想在早上鍛鍊，那麼前一天晚上就把健身服準備好。

Or, if you want to eat healthier, prepare your meals in advance so you're not tempted to grab fast food.

或者，如果你想吃得更健康，提前準備好飯菜，這樣你就不會受到快餐的誘惑。

That's fantastic advice, Anthony.

這個建議太棒了，安東尼。

Thank you for breaking it down so clearly.

謝謝你說得這麼清楚。

Anthony, I read somewhere that habits make up about 40% of our daily actions.

安東尼，我在某處讀到過，習慣約佔我們日常行為的 40%。

Isn't that incredible?

是不是很不可思議？

It really is, Lisa.

確實如此，麗莎。

And here's another fun fact.

這裡還有一個有趣的事實。

Research shows that it takes, on average, 66 days to form a new habit, not 21 days, as many people believe.

研究表明，養成一個新習慣平均需要 66 天，而不是很多人認為的 21 天。

Wow, 66 days.

哇，66 天。

That's a bit longer than I thought, but it makes sense.

這比我想象的要長一些，但也說得通。

Good things take time, right?

好事需要時間，不是嗎？

Exactly.

沒錯。

The key is to stay patient and celebrate small wins along the way.

關鍵是要保持耐心，慶祝一路走來的小勝利。

Even if it's just sticking to your habit for one week, reward yourself.

哪怕只是堅持一個星期的習慣，也要獎勵自己。

I love that idea.

我喜歡這個主意。

Rewards make the process fun and motivating.

獎勵會讓整個過程充滿樂趣和動力。

Anthony, thank you so much for sharing these amazing tips.

安東尼，非常感謝你分享這些令人驚歎的技巧。

I'm sure our listeners are feeling inspired to start building good habits for 2025.

我相信，聽眾們一定會受到鼓舞，開始養成 2025 年的好習慣。

Thank you, Lisa.

謝謝你，麗莎。

Remember, everyone, small steps lead to big changes.

大家要記住，小步才能帶來大變化。

Don't wait for the perfect time to start.

不要等待開始的最佳時機。

Start now, and your future self will thank you.

從現在開始，未來的自己會感謝你的。

Absolutely.

當然可以。

And to our listeners, we hope you enjoyed today's episode.

聽眾朋友們，希望你們喜歡今天的節目。

If you did, please like, share, and subscribe to the Simple English Podcast.

如果有，請點贊、分享和訂閱簡單英語播客。

And let us know in the comments, what new habit will you build in 2025?

請在評論中告訴我們，您將在 2025 年養成什麼新習慣？

We can't wait to hear from you.

我們迫不及待地想收到您的來信。

Thanks for having me, Lisa.

謝謝你邀請我，麗莎。

Thank you, Anthony.

謝謝你，安東尼。

And thank you to all our listeners.

感謝所有聽眾。

See you in the next episode.

下集再見。

Okay, everyone, it's time to learn some important vocabulary related to the topic.

好了，各位，是時候學習一些與主題相關的重要詞彙了。

The first word of today is progress.

今天的第一個詞是 "進步"。

It means forward movement toward a goal or improvement in something.

它意味著向著目標前進或在某方面有所改進。

Example, tracking your progress helps you stay motivated when building new habits.

例如，在培養新習慣時，跟蹤自己的進步有助於保持動力。

Next word is accountability.

下一個詞是問責。

It means being responsible for one's actions or commitments.

這意味著要對自己的行為或承諾負責。

Example, having an accountability partner can help you stick to your goals.

例如，有一個問責夥伴可以幫助你堅持自己的目標。

Next word is trigger.

下一個詞是觸發。

It means something that initiates or prompts an action or reaction.

它指的是啟動或促使行動或反應的東西。

Example, setting an alarm can act as a trigger to remind you to exercise daily.

例如，設置鬧鐘可以作為提醒您每天鍛鍊的觸發器。

The last word is mindset.

最後一個詞是心態。

It means a person's way of thinking or attitude toward a particular subject.

它指一個人對某一特定主題的思維方式或態度。

Example, developing a positive mindset is essential for building good habits.

例如，培養積極的心態對於養成良好的習慣至關重要。

Thank you for tuning in to the Simple English Podcast.

感謝您收聽《簡單英語播客》。

We hope you enjoyed today's episode and learned something new.

希望您喜歡今天的節目，並能學到新知識。

Remember, small steps can lead to big changes in your life.

記住，一小步就能讓你的生活發生大變化。

If you found this episode helpful, please like, share, and subscribe to our channel.

如果您覺得本期節目對您有幫助，請點贊、分享並訂閱我們的頻道。

Don't forget to hit the notification bell so you never miss an update.

別忘了按下通知鈴，這樣就不會錯過任何更新。

We'd love to hear from you.

我們希望收到您的來信。

Share your thoughts or questions in the comments below, and let us know what topics you'd like us to cover in future episodes.

在下面的評論中分享您的想法或問題，並讓我們知道您希望我們在今後的節目中討論哪些話題。

Until next time, keep learning, keep growing, and stay positive.

下次再見，繼續學習，不斷成長，保持積極樂觀。

See you in the next episode.

下集再見。