Welcome to another episode of English on the Go, where we believe you can learn everywhere and speak everywhere.

歡迎收看新一期的 "隨身英語 "節目，我們相信您可以在任何地方學習，在任何地方說話。

I'm your host, Brian, and today we're tackling a challenge that affects almost everyone, procrastination and laziness.

我是主持人布萊恩，今天我們要討論的是一個幾乎影響所有人的難題--拖延和懶惰。

Whether you're studying English or pursuing other goals, these habits can really hold you back.

無論你是在學習英語還是追求其他目標，這些習慣都會讓你裹足不前。

By the end of this episode, you'll have practical strategies to boost your productivity and some excellent English vocabulary to discuss this topic.

在本期節目結束時，您將掌握提高工作效率的實用策略，以及討論這一話題的一些出色的英語詞彙。

Before we dive into our conversation, let's understand why this topic matters.

在我們深入討論之前，讓我們先了解一下為什麼這個話題很重要。

Procrastination isn't just about being lazy.

拖延不僅僅是懶惰。

It's a complex behavior that can stem from fear, perfectionism or feeling overwhelmed.

這是一種複雜的行為，可能源於恐懼、完美主義或不知所措。

Today, we'll hear different perspectives on this from our guests, Sarah, a productivity coach, and Mike, who's working on overcoming his procrastination habits.

今天，我們將聆聽兩位嘉賓對此的不同觀點，一位是生產力教練莎拉，另一位是正在努力克服拖延習慣的邁克。

Before we start, think about these questions.

在我們開始之前，請先思考這些問題。

When do you find yourself procrastinating the most?

您發現自己什麼時候最容易拖延？

What excuses do you usually make when putting things off?

你在拖延時間時通常會找什麼藉口？

How does procrastination affect your language learning journey?

拖延症如何影響你的語言學習之旅？

Take a moment to reflect on these and let's move on to our conversation.

花點時間思考一下這些問題，讓我們繼續我們的對話。

Today I'm joined by Sarah Thompson, a productivity coach with over 10 years of experience, and Mike Chen, a software developer who's been on a journey to overcome procrastination.

今天和我一起的是莎拉-湯普森（Sarah Thompson）和邁克-陳（Mike Chen），前者是一位擁有十多年經驗的生產力教練，後者是一位軟件開發人員，一直在克服拖延症的道路上前行。

Welcome to you both.

歡迎兩位。

Thanks for having me, Brian.

謝謝你邀請我，布萊恩。

I'm excited to share some insights today.

今天，我很高興與大家分享一些見解。

Hey, everyone.

大家好

Yeah, I've definitely had my struggles with procrastination, so I'm looking forward to this discussion.

是啊，我也有過拖延症，所以我很期待這次討論。

Let's jump right in.

讓我們直奔主題。

Mike, what's your biggest challenge when it comes to procrastination?

邁克，說到拖延症，你最大的挑戰是什麼？

You know, I tend to put things off until the last minute, especially when I'm facing a daunting task.

你知道，我總是把事情拖到最後一刻，尤其是當我面臨一項艱鉅的任務時。

I'll find myself killing time on social media or making excuses about why I can't start right away.

我會發現自己在社交媒體上消磨時間，或者為自己不能馬上開始找藉口。

It's like I'm dragging my feet on purpose.

就好像我故意拖後腿一樣。

That's actually quite common, Mike.

這其實很常見，邁克。

Many people fall into the trap of procrastination when they're overwhelmed.

很多人在不知所措時都會陷入拖延的陷阱。

The key is to break down these big tasks into smaller, manageable chunks.

關鍵是要把這些大任務分解成較小的、易於管理的小塊。

But isn't that easier said than done?

但這不是說起來容易做起來難嗎？

I mean, I've tried using to-do lists and setting deadlines, but I still end up burning the midnight oil to finish things at the last minute.

我的意思是，我已經嘗試過使用待辦事項清單和設定最後期限，但我最終還是要在最後一刻才完成工作。

I get that.

我明白。

Here's the thing.

事情是這樣的

We often bite off more than we can chew.

我們常常咬得太多，嚼不爛。

Instead of trying to tackle everything at once, try the two-minute rule.

與其試圖一次解決所有問題，不如試試兩分鐘法則。

If something takes less than two minutes, do it right away.

如果一件事需要的時間不到兩分鐘，就馬上去做。

It helps you get the ball rolling.

它可以幫助你開始工作。

That's interesting.

這很有趣。

How does this apply to language learning, Sarah?

這對語言學習有什麼用處呢，莎拉？

Well, instead of saying, I need to study English for two hours, which might feel overwhelming, start with, I'll review five vocabulary words, or I'll listen to one short podcast episode.

那麼，與其說我需要學習兩個小時的英語，這可能會讓人感覺難以承受，不如先說我要複習五個單詞，或者我要聽一集簡短的播客節目。

You're more likely to stick to these smaller commitments.

你更有可能堅持這些較小的承諾。

I've noticed that when I put something on the back burner, it just creates more stress later.

我注意到，當我把某件事放在次要位置時，只會在日後造成更大的壓力。

But sometimes I feel like I need to wait for the perfect moment to start.

但有時，我覺得自己需要等待最佳時機才能開始。

That's the perfectionism trap.

這就是完美主義的陷阱。

You need to jump in and accept that it won't be perfect at first.

你需要跳進去，接受一開始並不完美的事實。

Remember, done is better than perfect.

記住，完成總比完美好。

I've also found that I tend to zone out when working on challenging tasks.

我還發現，在完成具有挑戰性的任務時，我往往會陷入迷茫。

My mind just wanders off.

我的思緒飄忽不定。

That's where the Pomodoro Technique comes in handy.

這就是 Pomodoro Technique 的用武之地。

Work for 25 minutes, then take a five-minute break.

工作 25 分鐘，然後休息 5 分鐘。

It helps you stay on track without burning out.

它能幫助你保持正確的方向，而不至於焦頭爛額。

You need to strike a balance between pushing yourself and taking breaks.

你需要在鞭策自己和休息之間取得平衡。

I actually tried that last week, and it helped me power through a tough project.

實際上，我上週就試過這樣做，它幫助我完成了一個艱難的項目。

Instead of throwing in the towel when things got difficult, I kept going in small chunks.

我沒有一遇到困難就放棄，而是一小塊一小塊地堅持下去。

Exactly.

沒錯。

And don't forget to pat yourself on the back when you complete these small tasks.

完成這些小任務時，別忘了拍拍自己的背。

Celebration reinforces good habits.

慶祝能強化良好的習慣。

These are all great points.

這些都是很好的觀點。

What about when motivation is low?

動力不足時怎麼辦？

How do you get back on track?

如何重回正軌？

Sometimes you need to shake things up, change your environment, work in a different location, or find an accountability partner.

有時，你需要改變一些事情，改變你的環境，在不同的地方工作，或者找到一個負責任的夥伴。

The key is to take the plunge and start, even when you don't feel like it.

關鍵是要勇於嘗試，即使在你不喜歡的時候也要開始。

That's true.

沒錯。

I've started working at a cafe sometimes, and just being around other productive people helps me buckle down and focus.

我有時開始在咖啡館工作，只要和其他工作效率高的人在一起，就能讓我靜下心來，集中精力。

Let's break down some key expressions we heard in our conversation.

讓我們來分析一下我們在對話中聽到的一些關鍵表述。

First up, we have the phrase, put things off.

首先是 "一拖再拖"。

This just means delaying something.

這只是意味著拖延時間。

For example, I tend to put things off until the last minute when I'm facing a big project.

例如，當我面臨一個大項目時，我往往會把事情拖到最後一刻。

Next is, killing time.

其次是消磨時間。

This one's for when you're just doing random things to pass time while waiting.

這個適合你在等待時隨意打發時間。

Like, I end up killing time on social media instead of getting started right away.

比如，我最終會在社交媒體上消磨時間，而不是立即開始。

Another one is, dragging your feet.

另一個是拖泥帶水。

This is when you're moving slowly or delaying something on purpose.

這是指你行動緩慢或故意拖延時間。

For instance, I'll drag my feet when I'm not looking forward to a task, like cleaning.

例如，當我對某項任務不抱期待時，我就會拖拖拉拉，比如打掃衛生。

Here's a good one, fall into the trap.

這裡有一個很好的例子，掉入陷阱。

This means getting tricked into something, often by accident.

這意味著被騙，往往是意外被騙。

For example, it's easy to fall into the trap of procrastination when you're overwhelmed by work.

例如，當你被工作壓得喘不過氣時，很容易陷入拖延的陷阱。

Then there's, burn the midnight oil.

然後是 "夜以繼日"。

This is a phrase for working late into the night.

這是一句工作到深夜的話。

For instance, I often burn the midnight oil to finish projects on time.

例如，為了按時完成項目，我經常半夜燒油。

Now, bite off more than you can chew.

現在，請咬緊牙關。

This means taking on too much.

這意味著要承擔太多。

Like, I've bitten off more than I can chew with this new project.

比如，我在這個新項目上咬得太緊了。

And then there's, get the ball rolling.

然後是，開始行動。

It means to get something started.

意思是開始做某事。

For example, writing down a to-do list helps me get the ball rolling.

例如，寫下待辦事項清單有助於我開始工作。

Next, we have, put something on the back burner.

接下來，我們要把一些事情放在次要位置。

This one's for when you delay handling something until later.

這是為你延後處理事情而準備的。

For example, I put my creative projects on the back burner during busy work seasons.

例如，在工作繁忙的季節，我會把我的創意項目放在次要位置。

Then there's, zone out.

然後是 "區域外"。

That's losing focus or concentration.

這就是失去焦點或注意力。

Like, I often zone out during long meetings.

比如，我經常在冗長的會議中昏昏欲睡。

Power through is another good one.

Power through 是另一個好方法。

This means continuing to work despite difficulties.

這意味著要克服困難繼續工作。

Last week I had to power through a really tough project.

上週，我必須完成一個非常艱鉅的項目。

Here's, throw in the towel.

給你，放棄吧。

This means to give up.

這意味著放棄。

For example, I almost threw in the towel but then decided to keep pushing forward.

例如，我差點就放棄了，但後來還是決定繼續前進。

And finally, pat yourself on the back.

最後，拍拍自己的背。

It's a way of saying to congratulate yourself.

這是一種祝賀自己的說法。

Remember to pat yourself on the back when you finish small tasks.

完成小任務時，記得拍拍自己的背。

Oh, and here's one to wrap up.

對了，還有一個總結。

Shake things up.

搖身一變

This is about making changes to improve something.

這就是要做出改變，改進某些事情。

When I get bored, I shake things up by working in a different location.

當我感到無聊時，我就會換個地方工作，改變一下生活。

And lastly, buckle down.

最後，繫好安全帶。

This is focusing and working hard.

這就是專注和努力。

When I'm in the zone, I can really buckle down and get things done.

當我進入狀態時，我就能全身心地投入，把事情做好。

There you go.

這就對了。

Now you have some great vocabulary for tackling tasks and staying productive.

現在你有了一些處理任務和保持工作效率的好詞彙。

Listen to the conversation again, and this time, try to identify these words as you listen.

再次聆聽這段對話，這一次，請試著邊聽邊找出這些詞語。

Today I'm joined by Sarah Thompson, a productivity coach with over 10 years of experience, and Mike Chen, a software developer who's been on a journey to overcome procrastination.

今天和我一起的是莎拉-湯普森（Sarah Thompson）和邁克-陳（Mike Chen），前者是一位擁有十多年經驗的生產力教練，後者是一位軟件開發人員，一直在克服拖延症的道路上前行。

Welcome to you both.

歡迎兩位。

Thanks for having me, Brian.

謝謝你邀請我，布萊恩。

I'm excited to share some insights today.

今天，我很高興與大家分享一些見解。

Hey everyone.

大家好

Yeah, I've definitely had my struggles with procrastination, so I'm looking forward to this discussion.

是啊，我也有過拖延症，所以我很期待這次討論。

Let's jump right in.

讓我們直奔主題。

Mike, what's your biggest challenge when it comes to procrastination?

邁克，說到拖延症，你最大的挑戰是什麼？

You know, I tend to put things off until the last minute, especially when I'm facing a daunting task.

你知道，我總是把事情拖到最後一刻，尤其是當我面臨一項艱鉅的任務時。

I'll find myself killing time on social media or making excuses about why I can't start right away.

我會發現自己在社交媒體上消磨時間，或者為自己不能馬上開始找藉口。

It's like I'm dragging my feet on purpose.

就好像我故意拖後腿一樣。

That's actually quite common, Mike.

這其實很常見，邁克。

Many people fall into the trap of procrastination when they're overwhelmed.

很多人在不知所措時都會陷入拖延的陷阱。

The key is to break down these big tasks into smaller, manageable chunks.

關鍵是要把這些大任務分解成較小的、易於管理的小塊。

But isn't that easier said than done?

但這不是說起來容易做起來難嗎？

I mean, I've tried using to-do lists and setting deadlines, but I still end up burning the midnight oil to finish things at the last minute.

我的意思是，我已經嘗試過使用待辦事項清單和設定最後期限，但我最終還是會在最後一刻才焚膏繼晷地完成事情。

I get that.

我明白。

Here's the thing.

事情是這樣的

We often bite off more than we can chew.

我們常常咬得太多，嚼不爛。

Instead of trying to tackle everything at once, try the two-minute rule.

與其試圖一次解決所有問題，不如試試兩分鐘法則。

If something takes less than two minutes, do it right away.

如果一件事需要的時間不到兩分鐘，就馬上去做。

It helps you get the ball rolling.

它可以幫助你開始工作。

That's interesting.

這很有趣。

How does this apply to language learning, Sarah?

這對語言學習有何幫助，薩拉？

Well, instead of saying, I need to study English for two hours, which might feel overwhelming, start with, I'll review five vocabulary words, or I'll listen to one short podcast episode.

那麼，與其說我需要學習兩個小時的英語，這可能會讓人感覺難以承受，不如先說我要複習五個單詞，或者我要聽一集簡短的播客節目。

You're more likely to stick to these smaller commitments.

你更有可能堅持這些較小的承諾。

I've noticed that when I put something on the back burner, it just creates more stress later.

我注意到，當我把某件事放在次要位置時，只會在日後造成更大的壓力。

But sometimes I feel like I need to wait for the perfect moment to start.

但有時我覺得，我需要等待最佳時機才能開始。

That's the perfectionism trap.

這就是完美主義的陷阱。

You need to jump in and accept that it won't be perfect at first.

你需要跳進去，接受一開始並不完美的事實。

Remember, done is better than perfect.

記住，完成總比完美好。

I've also found that I tend to zone out when working on challenging tasks.

我還發現，在完成具有挑戰性的任務時，我往往會陷入迷茫。

My mind just wanders off.

我的思緒飄忽不定。

That's where the Pomodoro Technique comes in handy.

這就是 Pomodoro Technique 派上用場的地方。

Work for 25 minutes, then take a five-minute break.

工作 25 分鐘，然後休息 5 分鐘。

It helps you stay on track without burning out.

它能幫助你保持正確的方向，而不至於焦頭爛額。

You need to strike a balance between pushing yourself and taking breaks.

你需要在鞭策自己和休息之間取得平衡。

I actually tried that last week, and it helped me power through a tough project.

實際上，我上週就試過這樣做，它幫助我完成了一個艱難的項目。

Instead of throwing in the towel when things got difficult, I kept going in small chunks.

我沒有一遇到困難就放棄，而是一小塊一小塊地堅持下去。

Exactly, and don't forget to pat yourself on the back when you complete these small tasks.

沒錯，當你完成這些小任務時，別忘了拍拍自己的背。

Celebration reinforces good habits.

慶祝能強化良好的習慣。

These are all great points.

這些都是很好的觀點。

What about when motivation is low?

動力不足時怎麼辦？

How do you get back on track?

如何重回正軌？

Sometimes you need to shake things up, change your environment, work in a different location, or find an accountability partner.

有時，你需要改變一些事情，改變你的環境，在不同的地方工作，或者找到一個負責任的夥伴。

The key is to take the plunge and start, even when you don't feel like it.

關鍵是要勇於嘗試，即使在你不喜歡的時候也要開始。

That's true.

沒錯。

I've started working at a cafe sometimes, and just being around other productive people helps me buckle down and focus.

我有時開始在咖啡館工作，只要和其他工作效率高的人在一起，就能讓我靜下心來，集中精力。

Time for a quick quiz.

快速測驗時間到了。

Remember, I'll reveal the answers at the end of the episode. 1.

記住，我會在本集結尾揭曉答案。1.

According to Sarah, what should you do if a task takes less than two minutes?

根據 Sarah 的說法，如果一項任務耗時不到兩分鐘，你應該怎麼做？

A.

A.

Put it on your to-do list.

把它列入你的待辦事項清單。

B.

B.

Do it right away.

立即行動

C.

C.

Wait until tomorrow.

明天再說吧

What technique did Sarah suggest for maintaining focus?

莎拉提出了什麼保持專注的技巧？

A.

A.

Working for four hours straight.

連續工作四個小時

B.

B.

The Pomodoro technique.

Pomodoro 技術

C.

C.

Taking long breaks. 3.

長時間休息3.

What did Mike find helpful for staying productive?

邁克發現哪些方法有助於保持工作效率？

A.

A.

Working in a cafe.

在咖啡館工作

B.

B.

Sleeping longer.

睡眠時間更長

C.

C.

Avoiding deadlines.

避免最後期限。

If you enjoyed this episode, don't forget to subscribe to our YouTube channel for more great content.

如果您喜歡本期節目，別忘了訂閱我們的 YouTube 頻道，獲取更多精彩內容。

Click the subscribe button and stay updated with our latest episodes.

點擊訂閱按鈕，瞭解我們的最新節目。

Think about these questions.

請思考這些問題。

Which strategies mentioned today could you apply to your own life?

今天提到的哪些策略可以應用到你的生活中？

How might changing your environment affect your productivity?

改變環境會如何影響你的工作效率？

What small task could you start with today?

你今天可以從哪件小事做起？

Remember, there's no one-size-fits-all solution.

請記住，沒有放之四海而皆準的解決方案。

Experiment with different approaches and see what works best for you.

嘗試不同的方法，看看哪種最適合你。

Before we wrap up, let's reveal those quiz answers. 1.

在結束之前，讓我們來揭曉這些測驗答案。1.

According to Sarah, what should you do if a task takes less than two minutes?

根據 Sarah 的說法，如果一項任務耗時不到兩分鐘，你應該怎麼做？

The correct answer is B.

正確答案是 B。

Do it right away.

立即行動

What technique did Sarah suggest for maintaining focus?

莎拉提出了什麼保持專注的技巧？

The correct answer is B.

正確答案是 B。

The Pomodoro Technique. 3.

Pomodoro 技術。3.

What did Mike find helpful for staying productive?

邁克發現哪些方法有助於保持工作效率？

The correct answer is A.

正確答案是 A。

Working in a cafe.

在咖啡館工作

Don't forget to download your free PDF vocabulary list.

別忘了下載免費的 PDF 詞彙表。

It includes all the expressions we covered today, plus extra examples and practice exercises.

它包括我們今天所涉及的所有表達方式，以及額外的示例和練習。

Remember, overcoming procrastination is a journey, not a destination.

記住，克服拖延症是一段旅程，而不是終點。

Keep practicing these strategies and you'll see improvement in both your productivity and your English skills.

堅持練習這些策略，你會發現自己的工作效率和英語技能都有了很大的提高。

Until next time, this is Brian reminding you to learn everywhere and speak everywhere.

下一次再見，我是布萊恩，提醒大家要處處學習，處處發言。