BBC六分钟英语|延续旧物的寿命

英音听力|BBC & 经济学人等

Making old things last longer So, how are you today, Sam? --Don't ask, Rob! Today's been a nightmare! This morning I ripped my jeans and later my computer stopped working! Then, when I tried taking it to a repair shop, my car wouldn't start! --Oh, no, that's terrible! And the really bad news is that in today's consumer culture, when something breaks we usually throw it away and buy a new one, instead of trying to repair it. In this programme, we'll learn all about repairing broken things by asking what would happen if we stopped junking and got better at fixing. The world generates over two billion tonnes of rubbish every year. So we're visiting companies in Sweden making it easier to mend things when they break instead of replacing them - whether that's clothes, bikes or washing machines. And my quiz question is about one of those companies - Fixi, a repair service that collects broken bikes from your door and brings them back fixed. The company was started by Rafi Mohammad, a student of Industrial Innovation at the University of Stockholm. But what was the inspiration behind Rafi's idea? Was it a) he wanted to impress his girlfriend, b) he was sick of breathing in the city's car fumes, or c) he was late for his lecture because of a flat tyre? --I'll say, a) he wanted to impress his girlfriend. --OK, Sam, we'll find out about Rafi and his love life later on. But whatever the inspiration behind it, Rafi's idea was a success - Fixi took more than six hundred orders in its first six months. Rafi's isn't the only Swedish company helping people fix things instead of buying new. Denim company, Nudie Jeans, was started with a focus on ethics and sustainability. At 150 dollars a pair, Nudie jeans aren't cheap but they do promise free repairs for life, from ripped knees to torn pockets. BBC World Service programme, People Fixing the World, asked students Felix and Fabia Morgen, why they bought the jeans, despite the high price tag. It's just been a given that when your jeans break, you throw them away, so when I heard that you can repair them easily without any cost then it was a bit of a no-brainer for me. I really liked the way they looked, so for me it's worth it to buy more expensive but stuff that I really like. Felix says that throwing out old jeans is a given - something that is just assumed to happen. For him, buying Nudie jeans is a no-brainer - a decision that's very easy to make. And Fabia agrees. She doesn't mind paying more for stuff she really likes. Here, stuff is an informal way to say personal objects and possessions. Even though they're good at recycling, people in wealthy Sweden still buy lots of new stuff and they have a big carbon footprint for a country of just 10 million. But it's interesting that all the innovators behind these companies say that in their grandparents' day, it was normal to repair, fix and mend broken stuff. Jessika Richter is a researcher at Lund University. She thinks repairing is an endangered activity that we used to do more of, both individually and as a society. Here she is talking to BBC World Service's, People Fixing the World programme, about the need to get back in touch with older ways of doing things. It really is a peer effect and a culture that we're trying to foster here - changing a culture of consumption. The more people that are repairing and the more people that are choosing to buy repair services or more repairable products, the more we will see this going mainstream - and it used to be mainstream, so that's what makes me positive too, that it is in some ways a return to what we used to be able as a society to do more of. Stories about Sweden's repair shops spread between friends and Jessika thinks this creates a peer effect - the positive or negative influence friends have on the way you behave. She hopes this will foster, or encourage to grow, a new culture of sustainable consumption. So that fixing broken stuff will be mainstream, or be considered normal, once again. Yes, that's a big part of the problem - repairing was something we all used to do, but seem to have forgotten. Hopefully, we'll all be inspired to start fixing things again, or at least pay someone else to! And speaking of inspiration, what was the answer to your quiz question, Rob? --Ah, yes, I asked about the inspiration behind Rafi Mohammad's company, Fixi. --And I think he started the bike repair service to a) impress his girlfriend. Was I right? --Ah, Sam, that's very romantic, but the correct answer was c) he was late for his lecture because of a flat tyre. --Well, I'm sure if he had a broken heart, he'd be able to mend it. --Indeed. 🌟 字数限制,翻译和pdf见公众号【琐简英语】,回复"1"可进【打卡交流群】

6分钟
1k+
1年前

BBC Media|城市人造光污染问题

英音听力|BBC & 经济学人等

The problem of urban artificial light pollution As well as obscuring our view of a naturally dark night sky with that all-too-familiar glow, artificial light can disrupt our sleep and affect our health. It also affects wildlife, disrupting the natural light-dark cycle that insects, birds and other animals are tuned into. 人造光源发出的熟悉的光亮不仅会模糊我们看夜晚漆黑天空的视线,它还会扰乱我们的睡眠,影响我们的健康。这种光亮也会影响野生动物,打乱昆虫、鸟类和其他动物所适应的自然昼夜循环。 To get to the root of the problem, the city of Tucson, Arizona, dimmed its 14,000 streetlights while researchers used a satellite to measure the effect. Capturing an image of the city at 01: 30 every morning revealed that 80% of the urban light that was wasted by being beamed upward into space was from non-streetlight sources, including billboards, signs, floodlights, and facades. 为了找到问题的根源,美国亚利桑那州图森市调暗了1.4万盏路灯,与此同时研究人员使用人造卫星来测量其影响。人造卫星在每天凌晨1点30分拍摄一张该城市的图像,结果发现,80%的城市光因被射向天空而被浪费掉,这些光亮来自非路灯光源,包括大型广告牌、招牌、泛光灯和建筑物立面。 The International Dark Sky Association estimates that unnecessary or inefficient artificial light wastes about three billion US Dollars every year. Turning it off could reduce our energy consumption while most of us are fast asleep. 国际暗天协会估计,不必要或低效的人造光源每年浪费约30亿美元。在我们大多数人熟睡时,关掉这类照明设备可以减少能源消耗。 词汇表 obscure [əbˈskjʊə(r)] 遮掩,使模糊 artificial light 人造光源,人工光 light-dark cycle 昼夜循环,光暗循环 tune into [tjuːn] 适应,习惯于 Tucson, Arizona [ˈtuːsən][ˌærɪˈzoʊnə] (美国)亚利桑那州,图森市 dim [dɪm] 调暗,使变暗 streetlight [ˈstriːtlaɪt] 街灯,路灯 satellite [ˈsætəlaɪt] 人造卫星,卫星 beam [biːm] 发光,照射 billboard [ˈbɪlˌbɔː(r)d] 大型广告牌,告示板 floodlight ['flʌdlaɪt] 泛光灯,探照灯 facade [fəˈsɑːd](建筑物的)正面,立面 The International Dark Sky Association 国际暗天协会(致力于保护夜间环境和减少光污染的非盈利性组织) energy consumption [kən'sʌmpʃ(ə)n] 能源消耗 🌟pdf和更多英语听力见公众号【琐简英语】,回复"1"可进【打卡交流群】

1分钟
99+
1年前

Sky News[241005]

英音听力|BBC & 经济学人等

Sky News|Beirut blasts, police operation, free NHS checks From the Sky News Centre at 7. It's reported that three schools where displaced Palestinians were sheltering in Gaza have been attacked in the past two days, killing more than 20 people. It's as blasts have been heard in southern suburbs of Beirut following an evacuation order by Israel yesterday. U.S. President Joe Biden told a news conference Israel must do more to protect civilians. 据报道,过去两天内,加沙地带三所收容流离失所的巴勒斯坦人的学校遭到袭击,造成20多人死亡。在以色列昨天发出撤离指令后,贝鲁特南部郊区听到了爆炸声。美国总统乔·拜登在新闻发布会上表示,以色列必须采取更多措施保护平民。 The Israelis have every right to respond to the vicious attacks on them, not just from the Iranians, but from everyone from Hezbollah, the Houthis. But the fact is that they have to be very much more careful about dealing with civilian casualties. 以色列有权对来自伊朗、以及真主党和胡塞武装的残酷攻击做出回应,但事实是,他们在处理平民伤亡问题上必须更加小心。 A significant police operation is going to be in place later as events are held to mark the anniversary of the October 7th attacks. Demonstrators are demanding an immediate ceasefire in Gaza and for Britain to stop selling arms to Israel. Ben Jamal is from the Palestine Solidarity Campaign. 今天晚些时候,随着纪念10月7日袭击事件周年纪念活动的举行,将有一个重要的警方行动。示威者要求在加沙地带立即停火,并要求英国停止向以色列出售武器。本·贾马尔来自巴勒斯坦声援运动。 There have not been mobilisations of this length of time of this size since the suffragette movement. You know, that was the last time in British political history where so many people marched for such a length of time. And we continue to march because the genocide continues. 自妇女参政权运动以来,英国政治史上还没有出现过如此长时间的大规模动员。你知道,那是上一次在英国政治史上有这么多人长时间游行。我们继续游行,因为大屠杀仍在继续。 Free NHS eyesight, dental and ear checks are taking place in schools in England for young people with special educational needs. Autistic children and those with learning disabilities will benefit from the new programme starting next year. 英格兰的学校将为有特殊教育需求的年轻人提供免费的国家卫生服务视力、牙齿和耳朵检查。从明年开始,自闭症儿童和有学习障碍的儿童将从这个新项目中受益。 A family whose XL bully was put down because of an admin error has had an apology from Lancashire police. The animal had been seized by officers as it was a banned breed. 一个家庭的特大型斗牛犬因为行政错误被安乐死,兰开夏郡警方已经向他们道歉。这只动物之前被警察扣押,因为它是被禁养的品种。 South Africa has regained its top spot as the best value long-haul holiday destination for UK travellers. A report by Post Office Travel Money found costs have fallen by 12% since autumn last year. 南非重新夺回了英国旅行者最佳长途度假目的地的头把交椅。邮局旅行货币的一份报告发现,自去年秋天以来,成本下降了12%。 And Park Run's celebrating its 20th birthday. Around 200,000 people now take part every Saturday in more than 900 places across the UK. That's the latest. “公园跑步”庆祝其20岁生日。现在,每周六有大约20万人在全英900多个地方参加。这是最新的报道。 更多英语听力见公众号【琐简英语】,回复“1”可加入【打卡交流群】

2分钟
99+
1年前

The School of Life|你可能是身体出了问题,而非心理

英音听力|BBC & 经济学人等

Why It Might Be Your Body– Not Your Mind One of the paradoxes of trying to understand our minds is that, at particular moments, we need to acknowledge that what passes through them – the ideas we entertain and the moods we're in – may have very little to do with the workings of these minds themselves. It may – for example – suddenly seem as though we have a new and very specific take on the world: we are sure that we should leave our job, say goodbye to our partner and never see our ungrateful children again. Or we may feel that we have come to a resolute new political certainty: that society is totally corrupt and human nature inherently selfish. 试图理解我们的大脑的悖论之一是,在某些特定时刻,我们需要承认穿过大脑的东西——我们所接受的思想和我们所处的情绪——可能与这些大脑本身的运作几乎没有什么关系。例如,我们可能会突然对这个世界产生一种新的、非常具体的看法: 我们确信自己应该辞掉工作,告别我们的伴侣,再也不见我们那些忘恩负义的孩子。或者,我们可能觉得我们已经得到了一个坚定的新的政治确定性:社会是完全腐败的,人性本质上是自私的。 And yet, with hindsight, we may realise that these ideas were not necessarily logical or true, they were just emanations of a hard-to-notice detail: that we had missed out on four hours of sleep the night before or hadn't drunk anything since early morning. 然而,事后看来,我们可能会意识到,这些想法并不一定是合乎逻辑或真实的,它们只是一个难以注意的细节的表现:我们前一天晚上错过了四个小时的睡眠,或者从清晨开始就没有喝过任何东西。 Much that we think about – though it seems to be rationally founded – stems in essence from the ups and downs of the complicated bodily envelope we're entwined with. Our thoughts can predominantly be the result of what we had for lunch, what time we went to bed, when we last sat on the toilet and how our blood sugar level is doing. This can sound hugely insulting. 我们思考的很多事情——尽管它似乎是有理性的——本质上源于我们与之交织在一起的复杂身体外壳的起起落落。我们的想法主要是我们午餐吃了什么、我们什么时候睡觉、我们上次上厕所的时间以及我们的血糖水平如何的结果。这听起来可能非常侮辱人。 Surely, we are wiser and cleverer than to be knocked off course by a sugary drink or a poor night. But we would be even wiser to follow, in this regard, the instincts of all good parents of young children. When they see their toddler swiftly turning furious, tetchy and jealous, they know that they are not witnessing an inexplicable character transformation in their formerly pleasant charges. They look at their watch, make their excuses and hurry upstairs to put the young one to bed for an hour. The mind will return to its usual state soon enough; it just cannot hope to do so while supported by a flagging body that's done three hours of energetic cartwheels or ball games with the neighbour's cocker spaniel. 当然,我们比被一杯含糖饮料或一个糟糕的夜晚打乱计划更明智、更聪明。但在这方面,我们更明智的做法是,遵循所有幼儿的好父母的本能。当他们看到他们蹒跚学步的孩子迅速变得愤怒、暴躁和嫉妒时,他们知道,他们知道他们并不是在见证他们以前愉快的孩子的不可解释的性格转变。他们看了看手表,找了个借口,然后赶紧上楼让孩子睡一个小时。头脑很快就会恢复到正常状态;只是当身体在与邻居的可卡犬进行了三个小时的精力充沛的翻筋斗或球类游戏后变得疲惫时,它难以指望回归到正常状态。 We should understand ourselves in similar terms. When we are filled with tragic thoughts, we should remember that there are always dark perspectives we might adopt. When we do so therefore, it isn't necessarily because our minds have uncovered new and solid reasons to despair, it's just that we lack the energy to bat away our fears and stay on the side of life and hope. We say 'I'm having bad thoughts and I'm exhausted'; we should learn to say 'I'm having bad thoughts because I'm exhausted.' 我们应该以类似的方式理解我们自己。当我们充满悲剧性的想法时,我们应该记住,我们总可能采取悲观的视角。因此,当我们这样做的时候,并不一定是因为我们的大脑发现了新的、可靠的绝望理由,这只是因为我们缺乏能量去驱散我们的恐惧,来维持在生活和希望的一边。我们说“我有不好的想法,我筋疲力尽了”;我们应该学会说“我有不好的想法,因为我筋疲力尽了。” We shouldn't protest that there are ways of thinking that are primarily the outcome of having eaten too many chocolates and of not having been out of the house all day – and others that are the outcome of a brisk swim and a handful of dried cranberries. 我们不该否认,有些思维方式主要是由于吃了太多巧克力,一整天都没有出门的结果——而另一些则是由于快速游泳和吃了一把蔓越莓干的结果。 To know ourselves never means knowing just our minds; it means tracking the decisive ways in which these minds are daily manipulated by our bodies and should, before we listen to them any further, be put down for a nap or sent on a long walk around the park. 了解我们自己永远不仅仅意味着了解我们的思想;它意味着追踪这些思想是如何每天被我们的身体决定性地操纵的,在我们进一步倾听它们之前,应该让它们小睡一会儿,或者让它们在公园里散散步。 词汇表 mind 大脑,思维,心理 paradox [ˈpærədɒks] 悖论,矛盾,似非而是的论点 little to do with 与……关系不大 working 工作方式,运行方式 take 看法,态度 ungrateful [ʌnˈɡreɪtf(ə)l] 忘恩负义的,不知感恩的 inherently [ɪn'herəntlɪ] 固有地,本质上地 with hindsight ['haɪn(d)saɪt] 事后才觉悟,事后看来 emanation [ˌemə'neɪʃ(ə)n] 散发,表现,显示 rationally founded [ˈræʃ(ə)n(ə)li] 基于理性的 ups and downs 起伏,起起落落 be entwined with [ɪn'twaɪnd] 与……交织在一起,与……密切相关 predominantly [prɪˈdɒmɪnəntli] 主要地,占主导地位地 blood sugar level 血糖水平 insulting [ɪn'sʌltɪŋ] 侮辱的,冒犯的,无礼的 knock off course 打乱计划,偏离方向 toddler [ˈtɒdlə(r)] 学步的儿童,幼儿 furious [ˈfjʊəriəs] 狂怒的,暴怒的 tetchy ['tetʃi] 易怒的,暴躁的 inexplicable [ˌɪnɪk'splɪkəb(ə)l] 费解的;无法解释的 charge 需要照管的人(指孩子) flagging ['flæɡɪŋ] 衰弱的,疲惫的 cartwheel [ˈkɑː(r)tˌwiːl] 侧手翻;侧身筋斗 cocker spaniel [ˌkɒkə(r) ˈspænjəl] 长耳小猎犬,可卡犬 dark perspective 悲观的视角 bat away [bæt] 驱散,消除(恐惧) protest [prəˈtest] 反对;否认;抗议 brisk [brɪsk] 轻快的;凉爽的 dried cranberry [ˈkrænb(ə)ri] 蔓越莓干,小红莓干 ☆视频版和pdf见公众号【琐简英语】,回复"1"可进入【打卡交流群】

3分钟
1k+
1年前

BBC随身英语|你有恐音症吗?

英音听力|BBC & 经济学人等

Do you have misophonia? There are some sounds most of us acknowledge are irritating – the crunching of crisps, the humming of the air conditioning or a screaming baby. These noises, for many people, act as a mere inconvenience that can distract us from the task at hand. However, there are some amongst us who have a much more severe response to these noises. The question we ask today is: has a noise ever made you feel so angry that you could explode with rage? If the answer is yes, you may be suffering from misophonia. 我们大多数人承认,有些声音令人厌烦——比如嘎吱地嚼薯片的声音、空调的嗡嗡声或婴儿的尖叫。对许多人来说,这些噪音只是一种不便,可能会让我们分心。然而,我们中有些人对这些声音的反应要严重得多。今天我们要问的问题是:有没有一种声音让你感到如此愤怒,以至于你几乎要爆发?如果答案是肯定的,你可能患有恐音症。 The word 'misophonia' literally means 'a hatred of sound' and is sometimes called Selective Sound Sensitivity Syndrome. There are some experts who doubt the existence of the condition. However, for those who claim to suffer from it, the experience can be traumatic. Certain sounds trigger intense emotional or psychological responses that may seem over the top compared with a non-sufferer's complaints. “恐音症”这个词字面意思是“对声音的厌恶”,有时被称为选择性声音敏感综合症。一些专家对此病的存在持怀疑态度。然而,对于那些声称患有此病的人来说,这种体验可能是创伤性的。某些声音会触发强烈的情感或心理反应,与非患者的不适相比,这些反应可能显得过于夸张。 The sound of a loved one chewing their food could trigger a sufferer's anxiety levels, or cause them to panic. It may even activate their fight-or-flight reflexes, making them want to flee. In extreme cases, that feeling of panic may result in intense bouts of fury and end up with sufferers going berserk. 亲人咀嚼食物的声音可能会引发患者的焦虑水平,或导致他们恐慌。它甚至可能激活他们的战斗或逃跑反应,使他们想要逃离。在极端情况下,那种恐慌感可能会导致极度的愤怒发作,最终使患者变得狂暴。 Sadly, there's no known cure. Tinnitus retraining therapy, which helps people tolerate noises, may aid sufferers, while cognitive behavioural therapy and counselling could also help people manage the condition. According to James Cartreine, a clinical psychiatrist, the condition can lead to isolation. Sufferers use coping strategies that include avoiding places with lots of noises, like restaurants, or moving away when they feel like lashing out at someone due to their breathing. 遗憾的是,目前尚无已知的治疗方法。耳鸣再训练疗法,这种疗法帮助人们忍受噪音,可能对患者有所帮助,而认知行为疗法和咨询也可以帮助人们管理这种状况。根据临床精神病学家詹姆斯·卡特赖恩的说法,这种状况可能导致孤立。患者使用的应对策略包括避免噪音多的地方,如餐馆,或者在他们因为某人的呼吸而想要爆发时离开。 So, the next time you see someone fly into a rage because of a sound that is driving them crazy, it may be due to a difficult condition they are trying to manage, and not just because they loathe a certain sound. 所以,下次你看到有人因为某种让他们疯狂的声音而突然发怒时,这可能是因为他们正在努力管理一种困难的状况,而不仅仅是因为他们讨厌某种特定的声音。 词汇表 irritating ['ɪrɪ.teɪtɪŋ] 恼人的,令人厌烦的 crunching ['krʌntʃɪŋ] 嘎吱咀嚼声 humming ['hʌmɪŋ] 嗡嗡声 misophonia [ˌmɪsə'fəʊniə] 恐声症 hatred [ˈheɪtrɪd] 憎恨,厌恶 Selective Sound Sensitivity Syndrome [ˈsɪnˌdrəʊm] 选择性声音敏感综合症 traumatic [trɔː'mætɪk] 创伤性的 trigger ['trɪgər] 触发,引发 over the top 过分的,超出正常范围的 non-sufferer [nɒn'sʌfərə] 非患者 panic ['pænɪk] 恐慌 fight-or-flight reflex [ˈriːfleks]战斗或逃跑反应 flee [fliː] 逃离 intense bout [baʊt] 激烈的发作 fury ['fjʊəri] 暴怒 berserk [bər'zɜrk] 狂怒的,暴跳如雷的 tinnitus retraining therapy [ˈtɪnɪtəs] 耳鸣再训练疗法 cognitive behavioural therapy 认知行为疗法 counselling ['kaʊns(ə)lɪŋ] 咨询,辅导 clinical psychiatrist [ˈklɪnɪkl saɪ'kaɪətrɪst] 临床精神病学家 lash out at [læʃ] 发火,猛烈抨击 fly into a rage ['reɪdʒ] 大发雷霆 loathe [ləʊð] 憎恨,厌恶 🌟 pdf版见公众号【琐简英语】,回复"1"可进【打卡交流群】

2分钟
99+
1年前

BBC Ideas|如何在压力下保持冷静?

英音听力|BBC & 经济学人等

How to keep calm under pressure | BBC Ideas Exam pressure, deadlines, job interviews and presentations can all make you feel like a nervous wreck. Just when you need to remain calm, your heart's racing, your palms are sweaty, your voice sounds strange and your mind goes blank. Well, with a little help from neuroscience, here are three easy and reliable techniques you can use to literally keep calm and carry on, no matter what. Of course, there are other things you can do to combat stress, but this trio of tips will hopefully give you instant calm. 考试压力、截止日期、求职面试和演讲都会让你感到紧张不安。就在你需要保持冷静的时候,你会心跳加速、手心冒汗、声音怪异、大脑一片空白。不过,在神经科学的帮助下,这里有三种简单可靠的技巧,让你无论如何都能保持镇定,继续前进。当然,你还可以做其他事情来对抗压力,但希望这三个小技巧能让你瞬间平静下来。 First, a breathing exercise. I want you to take a deep belly-breath through your nose for five seconds, hold it for a second, then push all the air out through your nose, slowly, counting to five. Repeat a few times and you'll feel calmer. 首先是呼吸练习。你需要通过鼻子深吸一口气,持续五秒钟,然后屏住呼吸一秒钟,接着通过鼻子慢慢呼出所有空气,同时数到五。重复几次,你就会感到更加平静。 For centuries, yogis and Buddhists have used controlled breathing techniques like this to gain the upper hand over the nervous system, and science is beginning to understand how it works. Research has identified a specific network of neurons in the brain stem called the pre-Botzinger complex that regulates breathing and communicates with other parts of the brain. Under stress, we tend to breathe very quickly as our body prepares for danger, which is useful if you need to run away, but not if you're about to speak in public. 几个世纪以来,瑜伽修行者和佛教徒一直在使用这种控制呼吸的技巧来掌控神经系统,而科学界也开始理解其背后的原理。研究已经识别出位于脑干的一组特定神经元网络,称为“前包钦格复合体”,它负责调节呼吸并与大脑的其他部分进行交流。在压力下,我们往往会呼吸急促,因为我们的身体为危险做准备,这在你需要逃跑时很有用,但如果你即将在公众面前演讲,那就不是那么有帮助了。 The good news is that by breathing deeply and slowly, you can change the message your brain's receiving from 'danger' to 'all is well'. So the next time you feel panic rising, use deep breathing through your nose to force your body into a state of calm. And the best thing is, no one will notice, not even your audience. 好消息是,通过深呼吸和慢呼吸,你可以将大脑接收到的“危险”信号转变为“一切皆好”。所以下次当你感到恐慌时,通过鼻子进行深呼吸,迫使你的身体进入平静状态。最棒的是,没有人会注意到,甚至你的观众也不会察觉。 Now, you're ready for the humming. A single note, your favourite tune, literally anything will do. Why? Well, studies in how we regulate heart rate have shown that humming can stimulate one of the most important parts of the body you've never heard of: the vagus nerve. It was named 'the wanderer' in Latin because it emerges from the brain and meanders up and down the body like a superhighway of communication, connecting the brain to organs like the heart, lungs and stomach, voice box and ears. 现在,你可以开始哼唱了。一个音符,你最喜欢的旋律,任何旋律都可以。为什么呢?关于我们如何调节心率的研究表明,哼唱可以刺激你从未听说过的最重要的身体部位之一:迷走神经。它在拉丁语中被称为“流浪者”,因为它从大脑中出现,像一条沟通的高速公路一样在身体上下蜿蜒,将大脑与心脏、肺和胃、声带和耳朵等器官连接起来。 A 2013 study of choristers showed that singing, humming and mantras all help keep the heart's rhythm in step. So the next time you feel your heart racing, sing a song or just hum a note, and let your own wanderer nerve restore calm. 2013 年对合唱团成员的一项研究表明,唱歌、哼唱和念咒都有助于保持心律同步。因此,下次你感到心跳加速时,不妨唱首歌或者仅仅哼一个音符,让你自己的“流浪者”神经恢复平静 。 The final tip is to focus. When you're busy, it's tempting to multi-task, but if you want to stay calm and actually get stuff done, don't. Scans show your brain can only do one thing at a time. When you do two things at once, it has to switch between them very rapidly and gets overstimulated and floods your body with stress hormones. By working the way your brain is wired and doing one thing at a time, you can quickly go from feeling overwhelmed to calm. 最后一个建议是集中注意力。当你忙碌的时候,很容易想一心多用,但如果你想保持冷静并真正完成任务,就不要这样做。扫描显示,你的大脑一次只能做一件事。当你同时做两件事情时,大脑必须在两件事情之间快速切换,这样就会过度刺激,使你的身体充斥着压力激素。按照大脑的工作原理,一次只做一件事,你可以从感到不知所措迅速转变为平静。 So break your task down into small parts or steps, circle the one thing you need to do next and forget about the other tasks until their time comes. This is sometimes called 'process thinking' and is used by sports coaches to help athletes focus. Doing just one thing at a time with your fullest attention keeps your mind in the here and now and is a great habit to develop. 因此,将任务分解成几个小部分或步骤,圈出你接下来要做的一件事,然后忘掉其他任务,直到轮到它们时。这有时被称为“过程思维”,体育教练用它来帮助运动员集中注意力。一次只做一件事,全神贯注,让你的思维停留在此时此地,这是一个值得培养的好习惯。 So next time you feel panic rising, stop and remember to breathe, hum and focus. Let us know how you get on. 所以,下次当你感到恐慌时,停下来,记得呼吸、哼唱和集中注意力。让我们知道你的进展如何。 🌟 视频版和pdf版见公众号【琐简英语】,回复"1"可进【打卡交流群】

3分钟
1k+
1年前

BBC Earth|水生植物的空间争夺战

英音听力|BBC & 经济学人等

The race for space among water plants BBC Earth|Water Worlds|The Green Planet This is the largest inland water world on Earth. The Pantanal. For a few months every year, it provides water plants with ideal conditions, but, all too soon, it becomes a battleground. Plants are racing to claim their space on the surface. 这是地球上最大的内陆水域——潘塔纳尔湿地。每年有几个月,这里为水生植物提供了理想的生长条件,但很快,这里就会变成战场。植物们正竞相争夺着水面上的空间。 The water lettuce rapidly expands its network of hanging roots so that it starts absorbing nutrients before other competitors arrive. Water hyacinth appears. Its leaves are carried on stalks filled with air that also make it virtually unsinkable. 水浮莲迅速扩展其悬挂根系,以便在其他竞争者到来之前开始吸收养分。水葫芦出现了,它的叶子被充满空气的茎支撑着,这也使其几乎不会沉下去。 The race for space intensifies. A new competitor arrives, Ludwigia. It spreads by developing a chain of tiny rafts. And jostles for space with the densely packed leaves of mosaic plants. 空间争夺战愈演愈烈。新的竞争者出现了——丁香蓼属(菱叶丁香蓼)。它通过开了花一连串微小的筏子来扩散。并利用其密集排列的镶嵌性的植物叶片争夺空间。 All are racing to claim as much sunlight as possible. They flower quickly before the floodwaters recede. And these surface dwellers also have competitors. Including one that has been waiting in the depths and is now stirring. 所有植物都在竞相获取尽可能多的阳光。它们在洪水退去之前迅速开花。而这些生活在水面的植物也有竞争对手。包括一个一直在深处等待,现在开始行动的竞争者。 It's a monster. It's well armed. It clears space for itself by wielding one of its buds. Like a club. And now it dominates the surface. This is a leaf of the giant water lily. It expands by over 20 centimetres a day and eventually measures more than two metres across. Its immense leaves are supported by a network of air-filled struts and protected by spines two centimetres long. 这是一个怪物。它装备精良。它通过挥舞其中的一个芽来为自己清理空间,就像一个棍棒。现在它主宰了水面。这是一片王莲的叶子。它每天扩展超过20厘米,最终直径超过两米。它巨大的叶子由充满空气的支杆支撑,并由两厘米长的刺保护。 The leaves float high in the water and their surfaces are dotted with tiny holes, drains, that help them ensure that rainwater doesn't accumulate and sink them. Nutrients from the fertile mud below are carried up by tubes in its stem to fuel the leaf's expansion. 这些叶子高高地漂浮在水面上,表面上布满了小孔和排水管,以帮助它们确保雨水不会积聚在一起而使叶子沉入水底。下面肥沃淤泥中的营养物质通过茎干中的管子输送上来,以促进叶子的扩张。 Over the next few months, the lily will produce some 40 or so of these gigantic leaves. And as each one reaches the surface and expands, more and more light is taken from those plants that are trying to grow beneath. 在接下来的几个月里,这种睡莲将产生大约40片这样的巨大叶子。随着每片叶子到达水面并扩张,在底下试图生长的植物就会被夺走越来越多的光照。 Competitors are pushed aside. Some are crushed, or skewered. Eventually, its immense leaves press their margins against one another, totally cutting off the light from the plants beneath them. The battle is over. And victory is total. 竞争对手被推到一边。有的被压碎,有的被刺穿。最后,它巨大的叶片将叶缘紧紧贴在一起,完全遮住了叶下植物的光线。战斗结束了。胜利是彻底的。 词汇表 Pantanal [ˌpænˈtænəl] 潘塔纳尔湿地(位于巴西,是世上最大的湿地) claim [kleɪm] 争夺 battleground ['bætlɡraʊnd] 战场 water lettuce [ˈletɪs] 水浮莲,水生菜 competitor [kəmˈpetɪtə(r)] 竞赛者,竞争对手 water hyacinth [ˈhaɪəsɪnθ] 水葫芦,凤眼莲 stalk [stɔːk](植物的)茎,秆 unsinkable ['ʌn'sɪŋkəbl] 永不沉没的;不会下沉的 intensify [ɪnˈtensɪfaɪ] 加剧,加强 Ludwigia [ˈluːdvɪɡiə] 丁香蓼属 raft [rɑːft] 筏,木排,漂浮物 jostle [ˈdʒɒs(ə)l] 推挤,争夺 densely packed 密集的,紧密排列的 mosaic [məʊˈzeɪɪk] 镶嵌性的,拼贴的 recede [rɪˈsiːd] 退却,减弱 dweller [ˈdwelə(r)] 居住者,栖身者 stir [stɜː(r)] 行动,活动 wield [wiːld] 运用,挥舞 bud [bʌd] 芽,花蕊,蓓蕾 giant water lily 王莲(具有世界上水生植物中最大的叶片,最多可承受六七十千克重的物体) air-filled strut [strʌt] 充满空气的支杆 spine [spaɪn] (动植物的)刺,刺毛 be dotted with [dɒt] 点缀着,遍布 nutrient [ˈnjuːtriənt] 养分,营养物 fertile mud [ˈfɜː(r)taɪl] [mʌd] 肥沃的淤泥 stem [stem](花草的)茎;柄 fuel [ˈfjuːəl] 加剧,刺激 gigantic/immense [dʒaɪ'ɡæntɪk] [ɪ'mens] 巨大的 push aside 推开,拨开 skewer [ˈskjuːə(r)] 刺穿,串住 🌟 视频版和pdf见公众号【琐简英语】,回复"1"可进【打卡交流群】

4分钟
99+
1年前

BBC Media|通勤时间查邮件应算入上班时间

英音听力|BBC & 经济学人等

Emails while commuting 'should count as work' The study of 5,000 commuters travelling by train into London each day raises the question of when the working day really begins. So many people were found to be catching up on emails that the journey had effectively become an unpaid extension of their business day. 这项研究对五千名每天乘火车去伦敦上班的通勤者进行了调查,随之提出了一个问题:工作日究竟从何时开始?研究发现,很多人都在上班的旅程中忙着回复邮件,实际上已经变成了工作日的无偿延伸。 Researchers from the University of the West of England say that the spread of internet access requires a rethinking of what employers mean by 'working hours'. 西英格兰大学的研究人员们称,互联网的普及意味着要重新思考雇主所定义的 “工作时间”。 Business leaders were not unsympathetic. The Institute of Directors agreed that it was becoming hard to draw the line between work and home life and that if people were unable to switch off, it would mean more stress and a reduction in productivity. 商界领袖们并没有对此漠不关心。英国董事学会认为,划清工作和家庭生活之间的界限变得越来越难,而且如果不能在个人时间内放下工作,那么人们就有可能面临更多的压力及工作效率的降低。 词汇表 commuter [kəˈmjuːtə(r)] 上下班往返的人,通勤者 working/business day 工作日 catch up on 赶上,得到……消息,弥补 effectively 实际上,事实上 unpaid extension 无偿的延伸 unsympathetic [ˌʌnsɪmpəˈθetɪk] 冷漠的,无同情心的 Institute of Directors (英国)董事学会 draw the line 划清界限 switch off 不再关注,不再理睬 productivity 工作效率 🌟 pdf版见公众号【琐简英语】,回复"1"可进【打卡交流群】

1分钟
99+
1年前

BBC随身英语|不服药的抗忧伤法

英音听力|BBC & 经济学人等

Fighting sadness without medication It affects one in six people in England each week, according to UK charity Mind. That's the ratio of people who report experiencing a common mental health problem, such as depression. Whether temporarily down in the dumps, or chronically depressed, many rely on anti-depressants to lift their dejected mood. But, they have a cost – one ex-user told the BBC that they felt they were in a "chemical fog" and were desperate to stop. If medication is a last resort, what alternatives are there when you're feeling truly blue? 根据英国慈善机构Mind的统计,英国每周有六分之一的人受到精神疾病的影响。这是报告经历过常见心理健康问题(例如抑郁症)的人的比例。无论是暂时情绪低落,还是长期抑郁,许多人都依赖抗抑郁药来改善沮丧的情绪。但是,服用这些药物是有代价的——一位前使用者告诉BBC,他们觉得自己陷入了“化学迷雾”,急切地想要停止服用。如果药物治疗是最后的手段,那么当你真正感到忧郁时,有什么替代方法呢? What about cold-water swimming to combat melancholy? One participant, known as Sarah, took part in the 2016 BBC One series The Doctor Who Gave Up Drugs. She had been taking anti-depressants since the age of 17. Two years after the show, she is off all medication and still swimming – something a recent British Medical Journal report believes may be an effective treatment for depression. Apart from the exercise and companionship of swimmers, the cold water puts the body under stress. With repeated immersions, the body better adapts not just to this physical stress, but mental stress, including the psychological problems of life that lead to low spirits. 冷水游泳来对抗忧郁怎么样?一位名叫莎拉的参与者参加了 2016 年 BBC One 系列节目《放弃药物的医生》。她从17岁起就开始服用抗抑郁药物。节目播出两年后,她已经停用了所有药物,但仍然坚持游泳——《英国医学杂志》最近的一篇报道认为,这可能是治疗抑郁症的一种有效方法。除了锻炼和游泳者的陪伴,冷水也会给身体带来压力。通过反复浸泡,身体不仅能更好地适应这种身体压力,还能更好地适应精神压力,包括生活中导致情绪低落的心理问题。 Susan Calman relies on kindness to brighten her mood. The 43-year-old comedian and author encourages others to use altruism to improve the lives of those around them. "It can be as simple as holding open a door for someone, or giving someone a compliment, or buying someone a packet of crisps while they're feeling down," she tells the BBC. In fact, anything that uplifts. "If we all started to be a bit kinder then maybe we could start seeing the world as a better place. It's really about kindness and then from that, just finding that happiness," she says. 苏珊·卡尔曼依靠善良来改善心情。这位43岁的喜剧演员和作家鼓励其他人用利他行为来改善周围人的生活。她告诉BBC:“这可以很简单,比如为别人打开一扇门,或者赞美别人一句,或者在别人情绪低落时买一包薯片。”事实上,任何能振奋人心的事情都可以。她说:“如果我们都开始变得善良一些,也许我们就能开始把世界变得更美好。这真的关乎善良,然后从中找到那份幸福。” Or you could talk about it. Woebot is a chatbot designed to support people dealing with problems by teaching coping strategies. "There's a reason why good therapeutic approaches are conversational. It just asks the right questions so you can figure it out," Alison Darcy, founder of Woebot, tells the BBC. One user, Nick Impson, explained that Woebot relieves the potential trust issues that can occur when talking to a stranger, even a qualified one. 或者你可以谈论它。Woebot是一个聊天机器人,旨在通过教授应对策略来支持人们处理问题。“好的治疗方法是对话式的,这是有原因的。它只会问正确的问题,这样你就能找到答案。”Woebot的创始人艾丽森·达茜告诉BBC。一位名叫尼克·英普森的用户解释说,Woebot缓解了与陌生人(即使是合格的陌生人)交谈时可能出现的潜在信任问题。 Feeling despondent happens to everyone. When it does, you might want to try one of these methods and see if it works for you. We hope you'll be feeling as right as rain again in no time. 每个人都会有感到沮丧的时候。当它发生时时,不妨试试这些方法,看看是否对你有用。我们希望你很快就能恢复如初。 词汇表 ratio [ˈreɪʃiəʊ] 比率,比例 depression 抑郁症 down in the dumps 情绪低落 chronically depress ['krɒnɪkli] 长期抑郁的 anti-depressant [dɪ'pres(ə)nt] 抗抑郁药 lift/brighten your mood 改善你的情绪 dejected [dɪˈdʒektɪd] 沮丧的,情绪低落的 last resort [rɪˈzɔː(r)t] 最后手段(不得已才采取的措施) feel blue 闷闷不乐,感到忧郁 melancholy [ˈmelənkəli] 抑郁,忧郁 medication [ˌmedɪˈkeɪʃ(ə)n] 药物(治疗) companionship [kəmˈpænjənʃɪp] 友谊,情谊,陪伴 immersion [ɪˈmɜː(r)ʃ(ə)n] 沉浸,浸泡 low spirits 气馁,情绪低落 altruism [ˈæltruˌɪz(ə)m] 利他主义,无私 a packet of crisps [krɪsp] 一包薯片 uplift [ˈʌplɪft] 鼓舞,振奋 coping strategy 应对策略 therapeutic approach [ˌθerəˈpjuːtɪk] 治疗方法 conversational 谈话式的,交谈的 despondent [dɪˈspɒndənt] 沮丧的,苦恼的 as right as rain 一切正常,恢复(健康) 🌟 pdf版见公众号【琐简英语】,回复"1"可进【打卡交流群】

3分钟
99+
1年前

The School of Life|谁是世上最可爱的人?

英音听力|BBC & 经济学人等

The Loveliest People in the World Who are the loveliest people in the world? They're not the famous ones or the respected ones, the worthy ones and the powerful ones. They are the ones you haven't really heard of who long ago shed their pride, who can tell you frankly how lonely and sad they are, who can face their self-hatred and accept their regrets. 谁是世界上最可爱的人?他们不是那些有名的或者受人尊敬的,有价值的或者有权势的人。他们是你没有真正听说过的人,他们很久以前就放下了他们的骄傲,他们可以坦率地告诉你他们有多孤独和悲伤,他们可以面对他们的自我厌恶,接受自己的遗憾。 They aren't just unhappy (there are plenty of boring and frightening ways to be that); they've come to an optimal perspective on their unhappiness. You could tell them about the strangest, oddest, most lamentable things about you and know that they understood it all at once from the inside. There are no follies around sex or status, love or money that they aren't fully acquainted with. 他们不仅仅是不快乐(乏味和可怕的不快乐方式有很多);他们已经对他们的不快乐有了最佳的看法。你可以告诉他们关于你的最奇怪、最古怪、最可悲的事情,并且知道他们立刻就能从内心深处理解这一切。他们熟知性、地位、爱情或金钱周围的愚蠢行为。 They want to get to the howl inside you because they are so familiar with the howl inside them. They aren't remotely attached to seeming sane; they long ago ceased attempting to appear normal. They know that life is mostly pain, mystery and error – and they'll never try to persuade you otherwise. They will never be so mean as to try to cheer you up. 他们想要触及你内心深处的嚎叫,因为他们对自己内心深处的嚎叫非常熟悉。他们一点也不追求表面的理智;他们早已放弃试图表现得正常。他们知道生活大多是痛苦、神秘和错误——他们永远不会反过来试图说服你。他们绝不会刻薄到试图让你振作起来。 They can be trusted because they have had the courage to fathom their full propensities to cowardice and corruption. They don't give a jot about your reputation – because they know enough about what people in general are like. They combine a thorough misanthropy for the group with a deep love and tenderness for the individual. They've been through their obsessions with love, public esteem, career triumph and positivism – and they've come out the other side. 他们值得信任,因为他们有勇气去深入了解自己内心的懦弱和堕落倾向。他们对你的名声毫不在意——因为他们深知一般人是什么样的。他们对群体持有彻底的厌世,但对个体却有着深深的爱和温柔。他们经历了对爱情、公众认可、事业成功和积极性的痴迷,但他们却站在了另一边。 They can let their humour get very dark, because the gap between their hopes and their experience is so wide. They've gone into the weirdest bits of themselves and will therefore understand the oddest bits about you. They don't expect life as a whole to go right and, against a backdrop of despair, they can laugh with exceptional richness and glee. 他们可以让自己的幽默变得非常黑暗,因为他们的希望与他们的经历之间的差距是如此之大。他们已经深入探索到了自己最奇怪的部分,因此也会理解你身上最奇怪的部分。他们并不指望生活会一帆风顺,而在绝望的背景下,他们却能笑得异常灿烂和开心。 These are the sort of people you want in the prison cell or on the way to the scaffold, in the trenches or in the bed next to you on the cancer ward. These are the kinds of people we need so many more of in our lives – and should try so hard to be for others. 这些人是你希望在监狱牢房里或走向绞刑架的路上,战壕中,或者在你癌症病房隔壁病床上的人。这些人是我们生活中需要更多,并且我们也应该努力成为别人生命中的那种人。 词汇表 respected [rɪˈspektɪd] 受尊敬的 shed [ʃed] 放下,摆脱,去除 frankly ['fræŋkli] 坦率地,直率地 self-hatred [ˈheɪtrɪd] 自我厌恶,自我憎恨 optimal [ˈɒptɪm(ə)l] 最理想的,最好的,最佳的 lamentable [ˈlæməntəb(ə)l] 可悲的,使人惋惜的 folly [ˈfɒli] 荒唐事,愚蠢的行为 be acquainted with [əˈkweɪntɪd] 熟悉,了解 howl [haʊl] 嚎叫,怒吼 not remotely 一点也不 be attached to 认为有重要性(或意义、价值、分量等) sane [seɪn] 精神健全的,理智的 cease doing [siːs] 停止,结束 fathom ['fæðəm] 理解,彻底了解,弄清 propensity [prəˈpensəti] 倾向,习性,嗜好 cowardice [ˈkaʊə(r)dɪs] 懦弱,惧怕,胆小 give a jot about [dʒɒt] 毫不在意 misanthropy [mɪs'ænθrəpi] 愤世嫉俗,厌恶人类,厌世 tenderness ['tendənɪs] 温柔,柔和 obsession [əb'seʃ(ə)n] 痴迷;困扰 public esteem [ɪˈstiːm] 公众敬重,公众认可 career triumph [ˈtraɪʌmf] 事业成功 positivism [ˈpɒzətɪvˌɪz(ə)m] 积极性;实证主义 gap [ɡæp] 差距,间隙 despair [dɪˈspeə(r)] 绝望,失去希望 exceptional richness and glee [ɡliː](笑得)异常灿烂高兴 prison cell [sel] 牢房,监狱 scaffold [ˈskæfəʊld] 绞刑架;脚手架 trench [trentʃ] 战壕,壕沟 ward [wɔː(r)d] 病房,病室 ☆pdf和视频版见公众号【琐简英语】,回复"1"可进入【打卡交流群】

2分钟
1k+
1年前

BBC六分钟英语|地球上最干旱的地方是如何节水的?

英音听力|BBC & 经济学人等

Saving water in the driest place on Earth We all know how horrible it feels to be thirsty. Human bodies need around 3 litres of water a day, and thankfully most of us can just turn on the kitchen tap to get clean drinking water. But globally, over two billion people, around a quarter of the world's population, live in water stressed countries, where access to water for drinking, cooking, and washing is not guaranteed. What's more, water is also needed to grow food and that's getting harder due to droughts which are increasing with climate change. In this programme, we'll visit farmers in one of the driest places on Earth – Yuma in the USA - where a new technology involving liquid clay is helping farmers grow fruit and vegetables in the desert. And, as usual, we'll be learning some useful new vocabulary too. But first I have a question for you, Neil. Everyone knows that plants need sunlight and water to grow, but soil is just as important. One of the most useful soils is clay, a dense, smooth soil which is very fertile but sticky. Clay has been used in agriculture for thousands of years, but what is its more modern use? Is clay good for: a) curing headaches? b) digesting food? or, c) smoothing face skin? Hmm, I think clay can be used to smooth the skin on people's faces. OK, Neil. We'll find out if that's the correct answer later. Lack of water and farming are closely connected. Agriculture uses a massive 70% of the world's fresh water supply, so ways to use water more efficiently are much needed. Ole Sivertsen's company, Desert Control, works with date farmers in Yuma, an area on the border of California and Mexico. One of the hottest places on Earth, Yuma has been experiencing its worst drought in 500 years, forcing farmers to pump water from rivers to grow their date palm trees. Fortunately, Ole's team have created a liquid that, they say, can turn the sandy desert soil into a sponge which holds water and nutrients. Here, he explains his invention to Anthony Wallace, reporter for BBC World Service programme, People Fixing the World: To understand how it works we need to look at the difference between sandy soil and clay soil. Sandy desert soil has a lot of gaps in it so water drains through it quickly, making it hard for plants to establish the root system in the ground. But clay soil is made up of much smaller particles that cling together and naturally stop water from escaping. It creates the habitat for the soil microbiology to also start to develop and evolve, so it's kind of a kick-start as well to nature's natural processes. The problem with sandy soil is that it drains water. If you drain something, you remove the liquid from it. Clay soil, on the other hand, is made of smaller particles which cling, or stick together tightly, and hold water, helping plants grow. Ole makes a liquid by mixing clay and water which changes the soil composition and kick-starts the growth of his trees – the liquid makes the trees start growing more quickly. Liquid clay technology is still new, and costing around 2,000 dollars an acre, it's not cheap. But Ole claims his technique halves the amount of water needed to grow fruit trees, and that most farmers will make back their investment within two years. Ole's claims sound too good to be true. But are there downsides to interfering with nature in this way? Presenters, Myra Anubi and Anthony Wallace, discussed this question for BBC World Service's, People Fixing the World: Anthony, I'm still left wondering, right… when you manipulate soil like this, could you be causing problems down the line? --Yeah, I think anytime that there's a new technology where you are, like you said, manipulating nature only time will tell what the long-term effects of that will be… but Ole did stress that their liquid clay does not use any chemicals - only clay, air and water. Ole's liquid clay involves manipulating soil – using and controlling it skilfully to achieve some result. Myra worries that when people do this, they could create problems down the line – at some unspecified point in the future. In fact, only time will tell if liquid clay is a long-term solution to the problem of water scarcity. The phrase, only time will tell, means that the result of something happening now will not be known until the future. Something we can know though, is the answer to my question, Neil. --Yes, you asked about a modern use for clay, and I guessed it was for smoothing facial skin. Which was… the correct answer! A clay mask, also called a mud pack, is used to smooth the skin on your face. 字数限制,翻译以及pdf版见公众号【琐简英语】,回复"1"可进【打卡交流群】

6分钟
1k+
1年前

BBC Ideas|防止分心的五种方法

英音听力|BBC & 经济学人等

Five ways to stop getting distracted | BBC Ideas Do you ever find yourself...Do you ever find yourself trying to concentrate and you can't seem to focus? Why are we so distracted these days? And is technology the root cause of the problem, or is there something deeper going on? My name is Nir Eyal, and I've spent the last five years researching and writing about the deeper psychology of distraction. 你是否发现自己......你是否发现自己想集中精力,却似乎无法集中?为什么我们如今如此分心?科技是问题的根源,还是有更深层次的原因?我叫尼尔·埃亚尔,在过去的五年里,我一直在研究和撰写关于分心的深层心理学的内容。 When I found myself struggling with distraction, I decided to do what many people advise and got rid of the distracting technology. I got myself a flip-phone without any apps. All it did was phone calls and text messages. Then I got a word processor from the 1990s without any sort of internet connection. Unfortunately I found I still got distracted. I'd start reading a book from my bookshelf. I'd tidy up my desk. I'd take out the trash even -just to avoid the thing that I didn't want to do. I had only focused on the external triggers -the pings and dings that were leading me towards distraction. 当我发现自己在分心的问题上挣扎时,我决定像很多人建议的那样来摆脱让人分心的科技。我给自己买了一部没有任何应用程序的翻盖手机。 它只能打电话和发短信。后来,我又买了一个上世纪 90 年代的文字处理器,没有任何网络连接。不幸的是,我发现自己还是会分心。我会从书架上找本书来读。我会整理我的桌子。我甚至会去倒垃圾——只是为了逃避我不想做的事情。我只关注外部触发因素——那些让我分心的叮咚声。 What I hadn't focused on, and what turns out to be a much more common source of distraction, are the internal triggers -the uncomfortable emotional states that we seek to escape. When we're lonely, we check Facebook. When we're uncertain, we google. When we're bored, we check the news, stocks prices, sports scores -anything to not feel these uncomfortable sensations that we're not ready to experience. Here are a few techniques I discovered in my research that could help us stay on track. 1. Plan your day, but not with a to-do list) First what you want to do is to make sure you plan your day. Two-thirds of people don't keep any sort of calendar, any kind of schedule in their day. Well the fact of the matter is if you don't plan your day, somebody is going to plan it for you. Many of us believe in this myth of the to-do list. I used to think that just by writing things down they'd get done. But of course I'd go from day to day to day recycling the bottom half of my to-do list because I wasn't making time to do those tasks. So the best place to start is not with the output of what you want to get done every day, but with the input of how much time you have to devote to every task. 2. Use social media and email at set times So distraction has many consequences. One of them is that we find that when someone is interrupted during a task, it can take up to 20 minutes for them to refocus on what they were doing. Many times we don't even realise how much worse our output is when we...So check email in one solid block. If you enjoy using social media that's great, but make time for it in your day so it's not something you're only using every time you feel bored or lonely. 3. Surf the urge Researchers have found that surfing the urge is an effective way to master our internal triggers. In a smoking cessation study, researchers found that when they taught smokers how to notice the sensation and be mindful of what they were experiencing, they became much more likely to stop smoking. By surfing the urge and noticing what it is that we're experiencing and allowing that sensation to crest and then subside -kind of like how a surfer might surf a wave -we allow that emotion, that uncomfortable internal trigger, to crest and then pass. 4. Beware of "liminal moments" The next thing that we want to do is be careful of liminal moments. Liminal moments are these periods of time when we are transitioning from one task to the other. So for example if you start checking your email on the way back from a meeting and you're finally at your desk and you keep checking your email instead of getting to the task at hand, well now that liminal moment has turned into a distraction. So be careful of those times when you're transitioning from one task to the next. 5. Remember you're not powerless A study of alcoholics found that the number one determinant of whether someone would stay sober after a rehabilitation programme was not their level of physical dependency, it wasn't what was happening in their body, in fact it was what was happening in their minds. The people who were most likely to stay sober were those who believed they had the power to stop. So when we think that technology is hijacking our brains or it's addicting everyone, we are making it more likely that we won't be able to put technology distractions in their place. So don't believe this lie that there's nothing we can do. Clearly there's so much we can do to help make sure that we get the best out of these products without letting them get the best of us. 🌟字数限制,完整翻译、 视频版和pdf版见公众号【琐简英语】,回复"1"可进【打卡交流群】

4分钟
1k+
1年前

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