I'm Leo, your favorite host, well, I hope I'm your favorite, and joining me, as always, is Gwen.

我是里奧，你們最喜歡的主持人，我希望我是你們最喜歡的，和我一如既往的是格溫。

Hi, everyone.

大家好

I'm not here for jokes, unlike Leo.

我不是來開玩笑的，不像里奧。

Oh, come on, Gwen.

別這樣，格溫

We need balance here, you know?

我們需要平衡，你知道嗎？

I handle the jokes, you bring the facts.

我負責講笑話，你負責講事實。

Fair enough.

有道理。

Speaking of which, do you remember that community post where we asked everyone for podcast topic ideas?

說到這裡，你還記得我們向大家徵集播客主題想法的社區帖子嗎？

Of course.

當然。

Any interesting suggestions?

有什麼有趣的建議嗎？

Oh yeah, lots.

哦，是的，很多。

But one topic kept popping up more than others.

但是，有一個話題一直比其他話題出現得更多。

Let me guess.

讓我猜猜

How to laugh at Leo's jokes.

如何笑對里歐的笑話

Ha.

哈

Close, but no.

很接近，但沒有。

It's how to become the best version of yourself.

這就是如何成為最好的自己。

Ah, that makes sense.

啊，有道理。

Yeah, but honestly, the best version of myself?

是的，但說實話，最好的自己是什麼樣子？

That's a lot of pressure.

壓力太大了

Well, today we're going to help everyone figure out how to take those first steps, even if it's not perfect.

那麼，今天我們就來幫助大家弄清楚如何邁出第一步，即使它並不完美。

I like that.

我喜歡這樣。

So sit back, relax, and let's get into how to become the best version of yourself, without all the pressure.

所以，請坐下來，放鬆心情，讓我們一起探討如何在沒有任何壓力的情況下成為最好的自己。

Oh, and don't forget, we've prepared a free PDF with tips and resources to help you on your journey.

哦，別忘了，我們還準備了一份免費的 PDF 文件，其中包含了一些技巧和資源，可在您的旅途中為您提供幫助。

Make sure to click the link in the description, and most importantly, make a copy so you can edit it yourself.

請務必點擊描述中的鏈接，最重要的是，請複製一份，以便自己編輯。

Alright Gwen, today we're talking about a big topic, how to become the best version of yourself.

好了，格溫，今天我們要討論一個大話題，如何成為最好的自己。

Yeah, and that's something people often talk about, but it's not as easy as it sounds, right?

是啊，這也是人們經常談論的話題，但這並不像聽起來那麼容易，對吧？

No, it's not.

不，不是這樣的。

A lot of people think it's just about setting goals, but there's a lot more to it.

很多人認為這只是制定目標的問題，但其實還有很多其他的問題。

True.

沒錯。

And I think the first step is self-reflection, taking time to really understand yourself.

我認為第一步是自我檢討，花時間真正瞭解自己。

Right.

對

It's important to ask yourself questions like, am I living in a way that makes me happy?

重要的是要問自己這樣的問題：我的生活方式讓我快樂嗎？

Exactly.

沒錯。

Or, what's stopping me from growing?

或者，是什麼阻礙了我的成長？

Research from Harvard University shows that people who regularly reflect on their actions tend to make better decisions.

哈佛大學的研究表明，經常反思自己行為的人往往能做出更好的決定。

That's because they're more aware of what they need to improve.

這是因為他們更清楚自己需要改進什麼。

Reflection, sure, but isn't action just as important?

反思固然重要，但行動難道不同樣重要嗎？

People can get stuck in reflection and not actually move forward.

人們可能會陷入反思而無法真正向前邁進。

That's fair.

這很公平。

But without understanding what's holding you back, how do you even know what actions to take?

但是，如果不瞭解是什麼阻礙了你，你又怎麼知道該採取什麼行動呢？

True.

沒錯。

But I think people often use reflection as an excuse to delay.

但我認為，人們常常把反思作為拖延的藉口。

You've got to strike a balance.

你必須取得平衡。

Fair point.

有道理。

That's where setting goals comes in, right?

這就是設定目標的意義所在，對嗎？

Yes, but goals need to be realistic.

是的，但目標必須切合實際。

Too many people set goals that are way too big.

太多人設定的目標太大。

I don't know, Gwen.

我不知道，格溫

Big goals can be motivating if you have the right mindset.

如果心態正確，大目標也能激勵人。

I get that.

我明白。

But what happens when they don't reach that big goal right away?

但是，如果他們不能馬上實現這個大目標，會發生什麼呢？

That's when people give up.

這就是人們放棄的原因。

Yeah, right.

是啊，沒錯。

That's why I always say, break it down into smaller steps.

這就是為什麼我總是說，把它分解成更小的步驟。

Agreed.

同意。

Research shows that small wins help build momentum.

研究表明，小贏有助於形成動力。

And from there, setting personal goals becomes easier because you know what you want to change.

從那時起，設定個人目標就變得容易多了，因為你知道自己想要改變什麼。

Yeah, but let's talk about how to set those goals.

是的，但讓我們來談談如何設定這些目標。

A lot of people make goals that are too big or unrealistic.

很多人制定的目標太大或不切實際。

Right.

對

Like saying, I want to be a millionaire by next year.

比如說，我想在明年成為百萬富翁。

That's not going to happen unless you win the lottery.

除非你中了彩票，否則這是不可能的。

Exactly.

沒錯。

Instead, it's better to break big goals into smaller steps.

相反，最好把大目標分解成更小的步驟。

For example, if your goal is to be healthier, start with something simple.

例如，如果你的目標是變得更健康，那麼就從簡單的事情做起。

Like drinking more water each day.

比如每天多喝水。

Right.

對

Research shows that small habits, like walking 10 minutes a day, can lead to long-term change.

研究表明，每天步行 10 分鐘這樣的小習慣可以帶來長期的變化。

That's why building healthy habits is key.

是以，養成健康的生活習慣是關鍵。

Exactly.

沒錯。

But I know some people struggle with self-doubt.

但我知道有些人在自我懷疑中掙扎。

Yeah, that can hold people back.

是啊，這會讓人退縮。

They don't think they're good enough to make changes.

他們認為自己不夠好，無法做出改變。

Fear plays a big role in that.

恐懼在其中扮演了重要角色。

I agree.

我同意。

The University of California did a study showing that fear of failure often stops people from reaching their goals.

加利福尼亞大學曾做過一項研究，結果表明，對失敗的恐懼往往會阻礙人們實現自己的目標。

So how do you push past that?

那麼，怎樣才能克服這種困難呢？

Well, one thing is to accept that mistakes are part of the process.

首先，我們要承認錯誤是整個過程的一部分。

No one becomes their best self without failing a few times.

沒有人不經歷幾次失敗就能成為最好的自己。

So start small.

是以，要從小事做起。

Don't focus on being perfect.

不要一味追求完美。

Focus on making progress.

專注於取得進展。

I agree.

我同意。

Progress matters more than perfection.

進步比完美更重要。

It's like building a muscle.

這就像鍛鍊肌肉一樣。

The more you practice, the stronger you get.

練得越多，就越強。

Alright, Gwen, I think it's time to go over some key vocabulary from today's discussion.

好了，格溫，我想是時候複習一下今天討論的一些關鍵詞彙了。

Good idea.

好主意。

Let's help our listeners really understand these words.

讓我們幫助聽眾真正理解這些詞語。

First up, we have the word reflection.

首先是 "反思 "一詞。

Reflection means thinking deeply about something, especially about your actions and how you can improve.

反思意味著對某些事情進行深入思考，尤其是對自己的行為以及如何改進進行思考。

For example, you can reflect on your day before going to bed.

例如，您可以在睡前反思自己的一天。

Right, Leo.

對，里歐

What's next?

下一步是什麼？

Next, we have goals.

其次是目標。

A goal is something you want to achieve, like learning English or getting fit.

目標是你想要實現的東西，比如學習英語或強身健體。

For example, my goal is to run a race next month.

例如，我的目標是下個月參加一場比賽。

Great example, Gwen.

好榜樣，格溫。

The next word is habits.

下一個詞是習慣。

A habit is something you do regularly, like brushing your teeth or going for a walk.

習慣就是你經常做的事情，比如刷牙或散步。

Yeah, building healthy habits can make a big difference in your life.

是啊，養成健康的生活習慣會給你的生活帶來很大的改變。

Exactly.

沒錯。

Next up is fear.

接下來是恐懼。

Fear is the feeling of being scared or worried about something, like failing or trying something new.

恐懼是一種害怕或擔心某件事情的感覺，比如失敗或嘗試新事物。

Last but not least, we have progress.

最後但並非最不重要的是，我們取得了進展。

Progress means moving forward or improving in something, even if it's little by little.

進步意味著在某件事情上不斷前進或進步，哪怕是一點一滴的進步。

Like when you practice English every day, you're making progress even if you don't notice it right away.

就像你每天練習英語一樣，即使你沒有馬上注意到，你也在進步。

So, Gwen, we've talked about goals and reflection, but let's dive into something equally important, continuous learning.

那麼，格溫，我們已經談到了目標和反思，但讓我們深入探討一下同樣重要的東西--持續學習。

Absolutely.

當然可以。

The journey of becoming your best self doesn't end with setting goals.

要成為最好的自己，並不是制定了目標就能實現的。

It's a lifelong process.

這是一個終身的過程。

Right?

對不對？

There's actually research from Stanford University that shows people who adopt a growth mindset are more likely to succeed.

事實上，斯坦福大學的研究表明，採用成長型思維模式的人更容易取得成功。

A growth mindset means believing you can improve through effort rather than thinking your abilities are fixed.

成長型思維模式意味著相信自己可以通過努力不斷進步，而不是認為自己的能力是固定不變的。

That's really important.

這一點非常重要。

It's easy to get stuck thinking, I'm just not good at this, and then never try again.

我們很容易陷入 "我就是不擅長這個 "的想法，然後就再也不嘗試了。

Exactly.

沒錯。

But if you believe you can get better, you'll keep pushing yourself even when things get tough.

但是，如果你相信自己可以變得更好，那麼即使遇到困難，你也會不斷鞭策自己。

That's true for anything in life, not just work or school.

生活中的任何事情都是如此，而不僅僅是工作或學習。

Totally.

完全是

And there's research from the American Psychological Association showing that people who keep learning new things, even later in life, tend to be happier.

美國心理學會的研究表明，不斷學習新事物的人，即使到了晚年，往往也會更快樂。

It makes sense, right?

有道理，對吧？

Learning keeps your brain active and gives you a sense of accomplishment.

學習能讓你的大腦保持活躍，給你帶來成就感。

Absolutely.

當然。

It also opens doors to new opportunities, whether it's a new job or just a new hobby.

它還為新機會打開了大門，無論是新工作還是新愛好。

And here's an interesting study.

這裡有一項有趣的研究。

Research from the University of Texas found that people who continue learning into older age reduce their chances of cognitive decline.

得克薩斯大學的研究發現，進入老年後繼續學習的人可以減少認知能力衰退的機率。

That's pretty powerful.

真厲害

So learning doesn't just improve your skills, it helps keep your mind sharp too.

是以，學習不僅能提高你的技能，還能幫助你保持頭腦清醒。

Exactly.

沒錯。

So, what's your approach to continuous learning, Gwen?

那麼，你的持續學習方法是什麼，格溫？

I try to learn something new every day, even if it's small.

我每天都努力學習新東西，哪怕是很小的東西。

Like reading an article, trying a new recipe, or watching a documentary.

比如閱讀一篇文章、嘗試一種新食譜或觀看一部紀錄片。

That's great.

好極了

I think it's all about being curious and open to new ideas.

我認為這一切都源於對新事物的好奇和開放。

Exactly.

沒錯。

And when you're open to learning, it's easier to adapt to changes in life.

當你樂於學習時，就更容易適應生活中的變化。

So what about our listeners?

那麼我們的聽眾呢？

How do you stay curious and keep learning?

如何保持好奇心並不斷學習？

And what's something new you've learned recently?

你最近學到了什麼新知識？

Share with us in the comments.

請在評論中與我們分享。

Another thing that can really help personal growth is surrounding yourself with positive people.

另一件能真正幫助個人成長的事情是與積極的人為伍。

Oh, definitely.

哦，當然。

The people around you have a huge influence on your mindset and motivation.

周圍的人對你的心態和動力有著巨大的影響。

Right?

對不對？

If you surround yourself with people who encourage you, you're more likely to keep going.

如果你身邊有鼓勵你的人，你就更有可能堅持下去。

But if you're surrounded by negativity, it's really hard to stay motivated.

但如果你被消極情緒包圍，就很難保持動力。

That's why it's so important to choose your influences carefully.

是以，謹慎選擇影響因素非常重要。

There's a famous quote that says, you are the average of the five people you spend the most time with.

有句名言說，你是與你相處時間最長的五個人的平均值。

And that's true, whether it's in your personal life or your career.

無論是個人生活還是事業，都是如此。

So think about who you're spending your time with.

所以，想想你在和誰共度時光吧。

Are they helping you grow?

它們在幫助你成長嗎？

Or are they holding you back?

還是它們阻礙了你？

Share your thoughts with us in the comments.

在評論中與我們分享您的想法。

All right, Gwen, I think it's time to go over some key vocabulary from today's discussion.

好了，格溫，我想是時候複習一下今天討論的一些關鍵詞彙了。

Sure, Leo.

當然，里歐

Let's make sure our listeners understand these words clearly.

讓我們確保聽眾清楚地理解這些話。

First up, we have mindset.

首先是心態。

A mindset is how you think about things, like how you think about learning or growing.

思維模式就是你對事物的思考方式，比如你對學習或成長的思考方式。

Right?

對不對？

If you have a positive mindset, you believe you can improve with time and effort.

如果你有積極的心態，你就會相信，只要付出時間和努力，你就能進步。

Exactly.

沒錯。

Now, the next word is learn.

現在，下一個詞是學習。

To learn means to get new knowledge or skills.

學習是指獲得新的知識或技能。

For example, you can learn new things by reading, watching videos, or practicing.

例如，您可以通過閱讀、觀看視頻或練習來學習新知識。

That's right.

這就對了。

The next word is help.

下一個詞是幫助。

Help means to make something easier for someone.

幫助 "的意思是為某人提供方便。

Like when your friend helps you understand something new.

就像你的朋友幫助你理解新事物一樣。

Exactly.

沒錯。

And now we have grow.

現在我們有了成長。

To grow means to become better or bigger over time.

成長意味著隨著時間的推移變得更好或更大。

You grow by learning new things and practicing them regularly.

通過學習新知識和定期實踐，你才能不斷成長。

Right.

對

And finally, we have change.

最後，我們還有變化。

Change means to make something different.

改變意味著使事物變得不同。

For example, you can change your daily habits to improve your life.

例如，你可以改變日常習慣，改善生活。

Exactly.

沒錯。

Now, let's ask our listeners a few questions.

現在，讓我們向聽眾提幾個問題。

Sure.

當然。

First question.

第一個問題

What's one new thing you've learned recently?

您最近學到了什麼新知識？

Let me think about that.

讓我想想。

I recently learned how to make pizza at home.

我最近學會了在家做披薩。

It's really fun, and now I don't have to order pizza all the time.

這真的很有趣，現在我不用總是叫披薩了。

That's awesome.

太棒了

Now, for the second question.

現在是第二個問題。

What's one change you can make to improve your daily routine?

有什麼改變可以改善您的日常生活？

I think I could spend less time on my phone and more time reading.

我覺得我可以少花點時間玩手機，多花點時間讀書。

That's a great idea.

這是個好主意。

We'd love to hear from our listeners, too.

我們也希望聽到聽眾的意見。

What's something new you've learned, and how will you make a positive change?

你學到了什麼新知識，你將如何做出積極改變？

Share your answers in the comments below.

在下面的評論中分享您的答案。

Well, Gwen, I think we've had a great talk today.

格溫，我想我們今天談得很愉快。

Yes, Leo.

是的，里歐。

We talked about many important things like learning and making small changes.

我們談了很多重要的事情，比如學習和做出微小的改變。

Right.

對

And I hope our listeners feel ready to become their best selves.

我希望聽眾們都能做好準備，成為最好的自己。

Me too.

我也是。

Remember, little changes can lead to big results over time.

請記住，微小的改變可以帶來長期的巨大成果。

Exactly.

沒錯。

Before we go, don't forget to check out the free PDF in the description below.

在我們離開之前，別忘了查看下面說明中的免費 PDF。

Yes, you can make a copy of it and write your own goals and ideas.

是的，你可以複製一份，寫上自己的目標和想法。

It's a helpful tool to keep you moving forward.

這是一個讓你繼續前進的有用工具。

And let us know how you're using it in the comments below.

並在下面的評論中告訴我們你是如何使用它的。

That's right.

這就對了。

We'll see you next time on Podcast and Chill.

我們下次在 "播客與放鬆 "節目中再見。

Thanks for joining us today.

感謝您參加今天的會議。

Take care, and see you next time.

保重，下次再見。

Bye. Bye.

再見。 再見

Bye.

再見。