To see the other ones and hear more about shadowing exercises.

查看其他視頻，瞭解更多關於影子練習的資訊。

You can visit this playlist.

您可以訪問該播放列表。

So this passage is on building healthy habits.

是以，這段話是關於培養健康習慣的。

As I read it out loud, try to read it along with me mimicking me as close as you can.

當我大聲朗讀時，請儘量模仿我一起讀。

And as always the PDF with the script and the audio link is down below.

腳本和音頻鏈接的 PDF 文件一如既往地在下面。

So that you can continue practicing with those.

這樣，你就可以繼續練習了。

Alright, let's do it.

好吧，我們開始吧

Building healthy habits is something we all want to do, but let's be honest - it's easier said than done.

養成健康的生活習慣是我們每個人都想做的事，但說實話，說起來容易做起來難。

Whether it's exercising more, eating better, or managing stress, we know these things are important for our long-term well-being.

無論是加強鍛鍊、改善飲食還是控制壓力，我們都知道這些對我們的長期健康非常重要。

But where do you start and more importantly, how do you stick to it?

但從哪裡開始，更重要的是如何堅持？

First off, start small, we often get excited and want to change everything at once, but this usually sets us up for burnout, instead, pick one thing - maybe it's drinking more water or going for a 10-minute walk after work.

首先，從小事做起，我們經常會興奮地想要一下子改變所有的事情，但這通常會讓我們陷入倦怠，相反，選擇一件事情--也許是多喝水或下班後散步 10 分鐘。

The key is consistency, not intensity.

關鍵在於一致性，而不是強度。

Once you've got that small habit down, you can build on it.

一旦你養成了這個小習慣，你就可以再接再厲。

Next, make your habit part of your routine, life gets busy - whether you're a recent grad, navigating a new job, or starting a family.

其次，讓習慣成為你日常工作的一部分，生活會變得忙碌--無論你是剛畢業的學生，還是正在適應新工作或組建家庭的人。

But if you tie your habit to something you already do every day, it becomes second nature.

但是，如果你把你的習慣與你每天已經在做的事情聯繫起來，它就會成為你的第二天性。

This is called habit stacking, for example, do squats while brushing your teeth, or meditate for a few minutes before bed.

這就是所謂的習慣疊加，例如，刷牙時做深蹲，或睡前冥想幾分鐘。

Accountability is huge, it's so easy to skip a workout or order takeout when no one's watching, but when you have a buddy who's in it with you - or even a simple tracker app - you're more likely to stick to your goals.

責任感非常重要，在沒人監督的情況下，你很容易跳過鍛鍊或叫外賣，但如果你有一個與你同舟共濟的夥伴，甚至是一個簡單的跟蹤應用程序，你就更有可能堅持你的目標。

Sharing your progress, or struggles, can make it feel like a team effort.

分享你的進步或掙扎，會讓人覺得這是團隊的努力。

Finally, don't be too hard on yourself, we're all going to have off days, and that's fine, what matters is getting back on track.

最後，不要對自己太苛刻，我們都會有不順心的時候，這沒什麼，重要的是回到正軌。

Building healthy habits is a marathon, not a sprint, so give yourself some grace and celebrate the small wins.

養成健康的生活習慣是一場馬拉松，而不是短跑，所以要給自己一些寬容，並慶祝小的勝利。

Alright guys, I hope this was helpful for you.

好了，夥計們，希望這對你們有所幫助。

I encourage you to keep practicing this over and over to a point that you don't have to rely on the script so that you can build your fluency.

我鼓勵你們堅持反覆練習，直到不需要依賴腳本，這樣就能提高流利程度。

Stay tuned for the next video like this.

敬請期待下一個類似視頻。

Goodbye for now.

暫時再見。