Impostor syndrome: Why successful people doubt themselves I describe impostor syndrome as having three elements to it. The first is the belief that other people have an inflated view of your own abilities or skills - a far more inflated view than you have of yourself. The second factor is that you have this intense fear that you'll be found out and exposed as a fake. And the third element is that you constantly attribute your success, that you do recognise, to other factors outside of your own abilities or talent. Impostor syndrome can feel like a dissonance or a disconnect. But if you have it a lot and you're constantly feeling that way, then the disconnect between what you see as yourself and your public view just grows bigger and you feel fake and you feel an impostor. Impostor syndrome is something that affects so many of us that actually to call it a syndrome is probably a little bit inaccurate, because that suggests it's kind of a mental health condition or there's something wrong with us. But when it's 70% of us, it's probably more likely to be something that is almost normal really. You can't have impostor syndrome without being successful. You've got people like Tom Hanks who you'd think, well they've made it, they must be confident in their abilities. "No matter who we are, no matter what we've done, there comes a point where you think, 'How did I get here and am I going to be able to continue this? When are they going to discover that I am in fact a fraud, and take everything away from me?'" I think a little bit of self-doubt is very good for self-development. The impostor syndrome people are the ones double-checking their work, working really hard, trying to get everything right, never satisfied, always looking for more training opportunities and more learning opportunities. And those are all potentially good things. There are a number of factors from childhood that may contribute to impostor syndrome. When children are put on a pedestal, that's a very, very difficult premise to live up to, and that can help make you feel an impostor, because if you're not perfect, then you're not the golden child that they think you are. The term impostor syndrome was first coined in 1978 by Pauline Clance and Suzanne Imes in a paper that they entitled, Impostor Phenomenon in High Achieving Women. So it was originally something that was thought to only affect women. When we talk about impostor syndrome in the workplace, I see that as the same for men and women, but I do see a lot of men who don't think they're man enough. Social media has a huge role to play in impostor syndrome. We can see everybody else's successful lives. The more we present our best self to the world, the more other people will develop impostor syndrome because they're never going to measure up. I've had people who have wanted to give up their high-flying jobs because they fear so much being found out, that they would rather give it up and hand in their notice - even though objectively they're not fake and objectively they are successful. If you think that you're suffering from impostor syndrome, actually look objectively at your successes. Write down the things that you are successful at and then look at all the reasons why you might have achieved that success. Assign percentage scores to how much you think that factor contributed to that achievement. You can mistakenly attribute all of it to luck, but when you put it down on paper, you'll realise how ridiculous that is. So it's a bit of a reality check, and it makes you stop and acknowledge your successes. Impostors feel that they can't accept anything that's less than perfect. Learn to make mistakes and to accept failure. You don't have to be brilliant all the time. But you can be good enough. 词汇表 impostor syndrome [ɪmˈpɒstə(r) ˈsɪndrəʊm] 冒名顶替综合征（指个体对自我能力感到怀疑，害怕被揭穿，不相信成功是自身能力所致 ） inflated view [ɪnˈfleɪtɪd] 夸大的看法，过高的评价 fake [feɪk] 冒牌货，骗子；假的 attribute…to [əˈtrɪbjuːt] 把…归因于，认为…是…的结果 dissonance [ˈdɪsənəns] 不协调，不一致 disconnect [ˌdɪskəˈnekt] 脱节，分离，断开 fraud [frɔːd] 骗子，欺诈 double-check [ˌdʌbl ˈtʃek] 仔细检查，反复核对 put on a pedestal [ˈpedɪstl] 捧在高处，过分赞扬 premise [ˈpremɪs] 前提，假定 live up to 达到，实现（期望或要求） golden child 金童，宠儿（一个被家庭或组织极度宠爱、看重的人） coin [kɔɪn] 创造（新词），首次使用 entitle [ɪnˈtaɪtl] 给…命名，给…题名 high achieving 高成就的，取得显著成就的 measure up 符合，达到（期望或标准） high-flying job 高薪工作，有前途的工作 objectively [əbˈdʒektɪvli] 客观地，不带偏见地 put it down on paper 写在纸上，记录下来 reality check 现实检验；面对现实 💡 翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Is it better to clean your hair without using shampoo? You might think that shampoo is essential for keeping your hair clean and healthy, but there are other ways to wash your hair that don't involve harsh chemicals or plastic bottles. In fact, some people claim that ditching shampoo altogether can make your hair softer, shinier and more manageable. Why do we use shampoo in the first place? Shampoo is designed to remove dirt, oil and product build-up from your hair and scalp. However, shampoo can also strip away the natural oils that protect and moisturise your hair, leaving it dry and brittle. Additionally, some shampoos contain sulphates, parabens, silicones and other ingredients that can irritate your scalp or damage your hair over time. So how can you clean your hair without using shampoo? One option is to use natural or homemade alternatives such as baking soda, apple cider vinegar, honey or aloe vera. These ingredients can help cleanse your hair and scalp without disrupting the natural pH balance or stripping away the oils. However, you should be careful not to use them too often or in high concentrations as they can cause dryness or irritation if used incorrectly. Another option is to use a conditioner-only method, also known as co-washing. This involves using a silicone-free conditioner to wash your hair instead of shampoo. The conditioner can help hydrate and detangle your hair, while gently removing dirt and oil. Co-washing is especially beneficial for people with curly or dry hair types, as it can help define curls and reduce frizz. A third option is to use water-only washing, which is exactly what it sounds like. You simply rinse your hair with water and massage your scalp with your fingers or a brush to loosen any dirt or oil. This method relies on the natural oils produced by your scalp to condition and protect your hair. However, water-only washing may not be suitable for everyone as it can take some time for your scalp to adjust and stop producing excess oil. As you can see, there are many ways to clean your hair without using shampoo. The best method for you depends on your hair type, lifestyle and personal preferences. The benefits of going shampoo free may include healthier hair, less waste and more money in your pocket. But do the benefits outweigh the disadvantages? That's up to you to decide. There you have it. 词汇表 shampoo [ʃæmˈpuː] 洗发水，洗发剂 harsh chemicals [hɑː(r)ʃ ˈkemɪk(ə)lz] 刺激性化学物质 ditch [dɪtʃ] 摆脱，抛弃，丢弃 product build-up 产品残留，产品积压 scalp [skælp] 头皮 strip away [strɪp] 剥夺，去除 moisturise [ˈmɔɪstʃəraɪz] 滋润，使湿润 brittle [ˈbrɪt(ə)l] 易碎的，易折断的，脆弱的 sulphate [ˈsʌlfeɪt] 硫酸盐 paraben [ˈpærəben] 对羟基苯甲酸酯（用于化妆品、药品和食品的防腐剂） silicone [ˈsɪlɪkəʊn] 硅酮，硅树脂 irritate [ˈɪrɪteɪt] 刺激（皮肤或身体部位） baking soda [ˈbeɪkɪŋ ˈsəʊdə] 小苏打，碳酸氢钠 apple cider vinegar [ˈsaɪdə(r) ˈvɪnɪɡə(r)] 苹果醋 aloe vera [ˌæləʊ ˈvɪərə] 芦荟 cleanse [klemz] 清洁，净化 pH balance pH值平衡（衡量物质酸碱度的指标） conditioner [kənˈdɪʃ(ə)] 护发素，护发剂 hydrate [haɪˈdreɪt] 使水合，补水，滋润 detangle [ˌdiːˈtæŋɡ(ə)l] 解开缠结，理顺头发 define curls [dɪˈfaɪn kɜː(r)lz] 使卷发定型 frizz [frɪz] （头发）毛躁，卷曲杂乱 rinse [rɪns] （用清水）冲洗，漂洗 outweigh [aʊtˈweɪ] 胜过，超过，比…重要 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

The Point of Travel What's the point of travel? It's to help make us into better people. It's a sort of therapy. Without anything mystical being meant by this, all of us are, in one way or another, on what could be termed "an inner journey." That is, we're trying to develop in particular ways. In a nutshell, the point of travel is to go to places that can help us in our inner evolution. The outer journey should assist us with the inner one. Every location in the world contains qualities that can support some kind of beneficial change inside a person. Take these 200 million year old stones in America's Utah Desert. It's a place, but looked at psychologically. It's also an inner destination, a place with perspective, free of preoccupation with the petty and the small-minded. Somewhere imbued with calm and resilience. Religions used to take travel much more seriously than we do now. For them, it was a therapeutic activity. In the Middle Ages, when there was something wrong with you, you were meant to head out for a pilgrimage to commune with relics of a saint or a member of the holy family. We no longer believe in the divine power of journeys but certain parts of the world still have a power to change and mend the wounded parts of us. In an ideal world, travel agencies would be manned by a new kind of psychotherapist. They'd take care not just of the flights and the hotels, they'd start by finding out what was wrong with us and how we might want to change. The anxious might be sent to see the majestic, immemorial waves crashing into the cliffs on the west coast of Ireland. People a bit too concerned with being admired and famous might be sent to contemplate the ruins of Detroit. Someone out of touch with their body might be recommended a trip to Porto Seguro in Bahia in Brazil. Nowadays, too often, we head off without fully knowing what's wrong with us or precisely understanding how our chosen destinations meant to help us. We should become more conscious travellers on a well articulated search for qualities that places possess, like calm or perspective, sensuality or rigor. We should follow old-fashioned pilgrims in striving to evolve our characters according to the suggestions offered up by the places we've been to. We need to relearn how to be ambitious about travel, seeing it as a way of helping us to grow into better versions of ourselves. 词汇表 mystical [ˈmɪstɪkl] 神秘的，奥妙的 term [tɜː(r)m] 把…称为，把…叫做 in a nutshell [ˈnʌtʃel] 简言之，概括地说 Utah Desert [ˈjuːtɑː ˈdezət] 犹他沙漠（美国西部沙漠地区） perspective [pə(r)ˈspektɪv] 视角，观点，洞察力 preoccupation [priːˌɒkjuˈpeɪʃn] 全神贯注，关注的事物 petty [ˈpeti] 琐碎的，次要的，小心眼的 small-minded [ˌsmɔːl ˈmaɪndɪd] 心胸狭隘的，目光短浅的 be imbued with [ɪmˈbjuːd] 充满，洋溢着 therapeutic [ˌθerəˈpjuːtɪk] 治疗的，有疗效的 pilgrimage [ˈpɪlɡrɪmɪdʒ] 朝圣之旅，参拜之行 commune with [kəˈmjuːn] 与…交流，与…沟通，与…心灵相通 relic [ˈrelɪk] 遗物，遗迹 saint [seɪnt] 圣人，圣徒，道德崇高的人 holy family [ˈhəʊli] 圣家族（指耶稣、马利亚和约瑟的家庭） divine [dɪ'vaɪn] 神圣的，非凡的，绝妙的 mend [mend] 修补，修复，治愈 be manned by [mænd] 配备，由…担任工作人员 psychotherapist [ˌsaɪkəʊˈθerəpɪst] 心理治疗师，精神治疗医师 majestic [məˈdʒestɪk] 雄伟的，壮丽的；威严的 immemorial [ˌɪməˈmɔːriəl] 古老的，远古的，无法追忆的 west coast of Ireland [west kəʊst ɒv ˈaɪələnd] 爱尔兰西海岸 contemplate [ˈkɒntəmpleɪt] 沉思，冥想；仔细考虑，盘算 ruins of Detroit [dɪˈtrɔɪt] 底特律废墟（美国汽车城底特律衰败后的遗迹） Porto Seguro in Bahia in Brazil [ˈpɔːtəʊ ˈseɡjʊərəʊ][bəˈhiːə][ˈbrəzɪl] 巴西-巴伊亚州-塞古鲁港（葡萄牙人发现巴西的地点） head off [hed ɒf] 出发，启程，动身 articulated [ɑː(r)ˈtɪkjuleɪtɪd] 清晰的，有条理的，明确的 sensuality [ˌsenʃuˈæləti] 感性，感官享受 rigor [ˈrɪɡə(r)] 严谨，严密；严格，苛刻 pilgrim [ˈpɪlɡrɪm] 朝圣者，香客 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

How to develop flexible thinking at work Does work ever leave you feeling stuck in a rut with limited opportunities to be creative? To thrive, you might want to increase your brain's flexibility. But is this even possible, and if so, how? Most jobs require the ability to problem-solve and cope with challenges, at least to a certain extent. Imagine a teacher who has a new and very nervous student in their class. If that teacher is a flexible thinker, they will be able to adapt their classroom management, even if they haven't seen this situation before. According to Leonard Mlodinow, author of Elastic, flexible thinkers rely on idea generation and imagination – they are willing to experiment and take risks. "Elastic thinking is what you need when the circumstances change, and you are dealing with something new. It's not about following rules." Therefore, instead of following the typical procedure for inducting a new student, the teacher might come up with a tailored response, based on prediction and previous experience. So, how can you become a more flexible thinker? According to Dr Lisa Feldman Barrett, it's all about exercising the brain. One way of doing this, she says, is through exposure to a variety of experiences which make it easier to adjust to new situations. A lot of companies now consider flexible thinking in the workplace, especially when it comes to design. Workspaces may have couches where workers can lie down and relax, giving them the space to come up with and process new ideas. Mlodinow says it's very important to take time to daydream, listen to ideas and concepts you disagree with and spend time doing activities outside of your comfort zone. This will help you understand multiple points of view and therefore blossom in many different aspects of your career. So, if you want to make a change, you can become a flexible thinker too, with a little practice. 词汇表 flexible thinking [ˈfleksəbl] 灵活思维，弹性思维（指能够适应新情况、多角度思考问题的能力） stuck in a rut [rʌt] 陷入僵局，一成不变（陷入一种乏味重复、无进展的状态） thrive [θraɪv] 蓬勃发展，茁壮成长 flexibility [ˌfleksəˈbɪləti] 灵活性，适应性，弹性 flexible thinker 灵活思考者，具备灵活思维的人 idea generation 创意生成 elastic [ɪˈlæstɪk] 有弹性的，灵活的 come up with 想出，提出（主意或计划） tailored [ˈteɪləd] 量身定制的，针对性的 daydream [ˈdeɪdriːm] 做白日梦，空想，幻想 comfort zone [ˈkʌmfət zəʊn] 舒适区 blossom [ˈblɒsəm] 绽放，蓬勃发展，取得成就 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Are plant-based substitutes healthier than meat? Neil Hello, this is 6 Minute English from BBC Learning English. I'm Neil. Georgie And I'm Georgie. If you've heard about Meat-Free Mondays or Veganuary, you probably know about a trend which an increasing number of people are trying – to reduce, or even stop, eating meat. This is often for health, animal welfare or environmental reasons. Neil Instead, people are getting their daily amount of protein through plant-based alternatives – meat-free sausages and burgers made using ingredients like soy, tofu or fungi, as well as tempeh, beans or nuts. Have you tried any of these plant-based meat alternatives, Georgie? Georgie Yes, I have. I have lots of vegetarian friends, so I've been to veggie barbecues, and have tried the plant-based sausages and burgers. I quite like them as long as they're covered in sauce. What about you? Neil Yeah, I think I agree. They're fine. There's a reason for them, but I'm not sure they're as good as the real thing. Now, with processed meat being linked to diseases like diabetes and cancer, most doctors agree that plant-based options are healthier. But some people are worried about how plant-based alternatives are made, including radio listener, Graham Glover, who asked this question to BBC Radio 4 programme, Sliced Bread: Graham Glover Well, my question is – looking at these vegetable sausages, how they are processed, full of additives and flavourings and colourings – are they any healthier than a pork sausage? Georgie In this episode, we'll be finding out whether plant-based foods really are a healthier alternative to meat. And as usual, we'll be learning some useful new words and phrases. Neil But now I have a question for you, Georgie. Listener Graham loves eating sausages, but do you know which of the following words means 'sausages' in British English slang? Is it: a) booze, b) banger, or c) brunch? Georgie So, I actually know the answer to this question, so I'm not going to say. Otherwise, it will spoil it for our listeners. Neil OK. Well, we'll all find out at the end of the programme. Although most research agrees that plant-based foods are healthier than meat, it's also true that meat-free products are processed. To make meat-free sausages, for example, after the proteins are broken down, flavourings and colourings are added to reproduce the taste or texture of meat. Quorn, one of the best-known brands of meat-free products, uses mycoprotein, a fungi-based protein similar to the fungi used in the fermentation of yoghurt and bread. Georgie So, what does listener Graham think? Let's find out as he talks to Greg Foot, presenter of BBC Radio 4's Sliced Bread: Greg Foot Graham, listening to all this, you know, normally a fan of a meat sausage – you're plant-based, meat-alternative sausage curious, that we're exploring today – what do you think about hearing about the sources of where they come from? What's your gut reaction to hearing that Quorn comes from a fungus? Graham Glover I have no problems with that… it's just another form of protein, as far as I'm concerned – it's what's the healthiest. Greg Foot Yes, we will get to health. I think that's the big conversation for today. Neil Greg asks Graham for his gut reaction. Your gut reaction is your opinion based on your initial feeling or instinct about something. It can't be explained logically. Georgie Actually, Graham doesn't mind that his sausage protein is a fungus, as long as it's healthy. He uses the phrase, as far as I am concerned, to indicate that he is giving his own opinion on the subject. Neil Of course, healthy eating is important, but there are other factors influencing whether meat lovers like Graham could be persuaded to try plant-based alternatives. These include things like the taste, colour and texture of the sausage – in other words, whether a plant-based sausage looks and feels like real meat. Here's Greg discussing this point for BBC Radio 4 programme, Sliced Bread: Greg Foot It's interesting, isn't it? Because my mum is a long-time veggie, and we were talking about this, and she says, "I don't want my, you know, alternative proteins to resemble meat." That's one of the reasons she says she doesn't eat meat. But you, Graham, you said you do want your plant-based sausage to resemble a pork sausage. Graham Glover Yeah, I've always been a meat eater, but I do need a plant-based product to be similar in terms of flavour, texture, and appearance. Georgie Graham wants his plant-based sausages to resemble, meaning look similar to, meat. But that's not the case for Greg's mum, who's a long-time veggie. A veggie is slang for a vegetarian, a person who doesn't eat meat. And the adjective long-time describes someone who has been or done a particular thing for many years. So, a long-time veggie is someone who's been vegetarian for many years. 📝字数限制，完整文本、翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

Morning shower or evening shower: Which is best? Do you need an energising blast of water in the morning to wake you up for the day? Or do you prefer a relaxing, warm shower in the evening to help you wind down as part of your nighttime routine? Maybe you just shower whenever you feel like it. For something so many of us do, this topic is bound to divide opinion and stir up passion from both sides. But is one really better than the other? After a long day in the outside world, picking up pollutants and allergens on your skin and in your hair such as dust and pollen, a reasonable instinct would be to wash it all off before getting into bed. That's what the evening shower enthusiasts would say. But, says microbiologist Primrose Freestone, no matter the air temperature, you will continue to sweat during the night. Bacteria on your skin then eat the nutrients in your sweat which is what causes BO. Showering at night also doesn't stop you shedding dead skin cells. All this means you may not wake up feeling as fresh as you had hoped. Showering in the morning, on the other hand, can help to remove dead skin cells, sweat or any bacteria you've picked up from your bed sheets. "As a microbiologist, I am a day shower advocate," she says. But it's not all about cleanliness. Nancy Rothstein, who calls herself The Sleep Ambassador, is concerned with sleep quality. In her view, showering in the evening is an essential part of the 'preparing for bed' routine. "Call it an opportunity to shower yourself with mindfulness," she says. And research backs this up. A systematic review of research published in Sleep Medicine Reviews in 2019 found nightly warm showering or bathing one to two hours before bedtime can improve sleep. What it all boils down to is when you would like to feel freshest. If you're someone who can't fully relax in bed until you've showered, you're likely an evening shower person. Whereas, if you can't stand the idea of putting on fresh, clean clothes in the morning when you haven't showered, then a morning rinse is probably more your style. Whenever you choose to shower, Primrose Freestone says it's important to clean your bed sheets regularly to remove all the sweat, bacteria and dead skin cells that build up and can negatively affect the effectiveness of your showers. 词汇表 a blast of water [blɑːst] 一股强劲的水流 wind down [waɪnd] 放松下来，平静下来 be bound to [baʊnd] 注定会，必然会 stir up [stɜː(r)] 激起，引起，煽动 pick up 沾上，染上（疾病，污染物等） pollutant [pəˈluːtənt] 污染物 allergen [ˈælədʒən] 过敏原 pollen [ˈpɒlən] 花粉 enthusiast [ɪnˈθjuːziæst] 热烈支持者，爱好者 microbiologist [ˌmaɪkrəʊbaɪˈɒlədʒɪst] 微生物学家 sweat [swet] 出汗，流汗；汗水 bacteria [bækˈtɪəriə] 细菌（bacterium [bækˈtɪəriəm] 的复数） nutrient [ˈnjuːtriənt] 营养物，养分 BO (Body Odor) [biː ˈəʊ] 体臭，体味 shed [ʃed] 脱落，掉落，摆脱 dead skin cell [sel] 死皮细胞 bed sheet [ʃiːt] 床单 advocate [ˈædvəkeɪt] 倡导者，拥护者；提倡 cleanliness [ˈkliːnlɪnəs] 清洁，干净 mindfulness [ˈmaɪndflnəs] 正念，专注 boil down to [bɔɪl] 归结为，简化为 rinse [rɪns] （用清水）冲洗，漂洗 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Can you really lose weight by walking? Walking is something we all do every day, but did you know it has numerous health benefits? It's not just a simple way to get from point A to point B. Walking can improve cardiovascular health, boost your mood, and even enhance your overall well-being. According to specialists, it can also help you lose weight under certain conditions. By incorporating regular, brisk walks into your routine, you can take advantage of these benefits and work towards your weight loss goals. So what are these conditions? First, you need to walk enough. The World Health Organization, WHO, recommends at least 10,000 steps a day to stay fit and maintain a stable weight. But if your goal is to lose weight, you'll need to walk more and at a higher intensity. To really shed those pounds, aim to walk at least three times a week for an hour or more at a brisk pace between six and eight kilometres an hour and maintain a heart rate between 135 and 160 beats per minute. Is that enough to lose weight? It's a great start and beneficial for your health, but it might not be enough to lose those extra kilos. To see a significant change on the scale, you need to combine walking with a balanced diet, as weight loss is heavily influenced by what you eat. Is one type of walking more effective than another? Absolutely. Nordic walking, which involves using poles and is typically done in a club, is particularly effective for burning calories. This form of walking engages all muscle groups due to the higher speed, making it a great option for weight loss if done regularly. However, if you don't have the time or energy for Nordic walking, you can still find ways to walk more. Try getting off a few stations before your destination to walk a bit more or take a long walk in the woods on the weekend. Just remember to pick up the pace and to make your walk as effective as possible. There you have it. 词汇表 cardiovascular [ˌkɑː(r)diəʊˈvæskjələ(r)] 心血管的 incorporate [ɪnˈkɔː(r)pəreɪt] 包含，合并，纳入 brisk walk [brɪsk] 快步走，健走 intensity [ɪnˈtensəti] 强度，剧烈 shed pounds / lose kilos [ʃed] 减掉体重，甩肉，掉秤 Nordic walking [ˈnɔː(r)dɪk] 北欧式健走（借助手杖进行的全身运动） pole [pəʊl] 手杖，杆；极点 burn calories [ˈkæləri] 燃烧卡路里，消耗热量 engage all muscle groups 调动全身肌肉群 pick up the pace 加快步伐，提高速度 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Are you drinking enough water? Phil Hello. This is 6 Minute English from BBC Learning English. I'm Phil. Beth And I'm Beth. Nowadays, I often see people carrying water bottles with them to make sure they drink enough. How much water do you drink a day, Phil? Phil Oh, I don't know. Maybe about a litre? Beth OK. And do you know how much water you should drink a day? Phil I think it's probably about two litres. Beth Ah, well, the number many people have heard is two litres a day. Of course, everyone needs to drink some water - over half the human body is made up of it. But exactly how much water do we need to stay healthy? That's what we'll be discussing in this programme, along with some useful new vocabulary as well. But first I have a question for you, Phil. I mentioned that over half the human body consists of water, but there's an even higher percentage of water in our blood. But how much? Is our blood: a) around 80% water? b) around 90% water? or, c) 100% water? Phil I think it's around 80% water. Beth OK, I will reveal the correct answer later in the programme. Our blood needs water so it can carry nutrients to the body's cells and organs. The amount recommended is often given as two litres a day. But why? Here to discuss this with BBC World Service programme, The Food Chain, is biologist, Professor John Speakman: Professor John Speakman So, I'm not sure how it was arrived at but it seems to be a number that has taken grip on a very large number of countries. So, if you look at government recommendations around the world, they're pretty much all the same. They pretty much all say everybody's got to be drinking two litres of water. Phil Professor Speakman doesn't know how the number of two litres a day was arrived at – how it was decided or calculated. Nevertheless, the idea of drinking two litres a day has taken grip on many governments around the world. When you say an idea has taken grip on something, you mean it's taken control of it. Beth Yes, Professor Speakman says that pretty much all governments are giving pretty much the same recommendation. He uses the phrase, pretty much to mean almost. For example, 'pretty much all governments advise drinking two litres a day' means 'almost all governments advise it'. Phil What Professor Speakman doesn't have, however, is any scientific evidence for this advice. The number of exactly two litres isn't based on scientific fact, it's more of a ballpark figure – a number which is a guess, but which you still believe is approximately correct. Beth Actually, the amount of water in our bodies is changing all the time. Like your bank balance, which goes down when you spend money, your body loses water all the time, when you breathe, sweat, or go to the toilet. Exactly how much you need to drink depends on how much water your body needs to replace, and that mainly depends on your size. Phil But what happens when we drink less than we should? Here's hydration expert, Dr Nidia Rodriguez-Sanchez, describing the effects of dehydration to BBC World Service's The Food Chain. Dr Nidia Rodriguez-Sanchez And also, many times we start getting dehydrated and we don't realise we are dehydrated. So it's very common that we feel tired, or we feel, like, with a bit of a headache, or even we think we're hungry, and we go and get some food. And actually what is happening is that we are thirsty, that we are dehydrated, we are starting to show some signs or some symptoms of dehydration. Phil Dr Sanchez describes the effects of dehydration, the condition of not having enough water in your body so that you feel ill or weak. She mentions feeling tired, having a headache or a dry mouth as symptoms of dehydration. Symptoms are signs or feelings in the body showing the presence of some illness or condition. Beth So, whether you drink a little more, or a little less, it seems that around two litres of water a day is a good way to keep your blood and body healthy. Speaking of which, Phil, it's time to reveal the answer to my question, what percentage of our blood is water? You said 80%, and the answer is 90%. Our blood consists of around 90% water. OK, let's recap the vocabulary we've used, starting with the phrase to arrive at a number, meaning to decide it by doing calculations. Phil If an idea takes grip on something, it takes control of it. Beth The phrase pretty much means almost; for example, pretty much everyone likes chocolate, which means almost everyone likes chocolate. Phil A ballpark figure is a phrase meaning a number which is an acceptably accurate approximation. Beth Dehydration is the condition of not having enough water in your body so that you feel ill or weak. Phil And finally, a symptom is a sign or feeling in the body showing the presence of an illness or condition. Once again, our six minutes are up. See you there soon! Beth Bye! 📝词汇表、 翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

3 Negative Habits That Are Sabotaging Your Productivity I used to find it extremely difficult to be productive. The truth is I was often lazy, unmotivated, and didn't want to put in the necessary effort to complete any given task. But over the past few years, I've completely changed my life around. I'm now incredibly focused on each task I'm given, and always aim to complete every project to an incredibly high standard. And if you want to do the same, you can start by eliminating the following bad habits that prevent you from being productive. Each of these insights changed my life for the better. I'm sure, they will do the same for you, too. 1. You Don't Create A Schedule. For the longest time, I found it extremely difficult to get my work completed by the given deadline. The truth is that I had more than enough time to complete each task. However, I sucked at time management. But one day, I started reading some books on productivity. They suggested really simple strategies, such as creating a schedule and sticking to it. Like Steven Covey once wrote: "The key is not to prioritize what's on your schedule but to schedule your priorities." So, that's what I did. I broke down my workday into 30-minute blocks and allocated a specific task for each one. For example, I currently write from 8.30 am until 11, and then go on a walk around the local area. Since I began pre-planning my days, I've noticed that I'm getting a lot more work done as I'm incredibly efficient with my time. So, if you want to improve your productivity, start by scheduling the most important things you need to do. Even though this exercise only takes a few minutes to do, the effect it'll have on your productivity is profound. 2. You Procrastinate Way Too Much. I used to be a perfectionist. Each day, I'd give myself a list of reasons why I should put off doing my work until tomorrow. For example, my chair wasn't comfy enough, or I felt a little bit tired. But as a result of having this bad mindset, I rarely got any work done. I've recently learned that there will never be a perfect time to sit down and work. After all, there will always be a reason or excuse as to why you can put a specific task off until tomorrow. However, it's important to remember that nothing amazing will ever happen in your career unless you sit down and do the work. The author, Steven Pressfield, said it best: "The most important thing about art is to work. Nothing else matters except sitting down every day and trying." So, instead of procrastinating, a better solution is to get any important tasks completed as quickly as possible. Because when you make a little bit of progress each day, the power of compound interest will create incredible results in your career over time. 3. You Frequently Get Distracted. If you're anything like my past self, you want to improve your productivity and get all your work completed to an extremely high standard. But for one reason or another, you have a terrible habit of getting distracted all the time. Don't worry. I know exactly how you feel. I used to take a short break from my work by scrolling through social media during the middle of a task. However, I often got distracted by posts in my feed, and consequently, lost the motivation to finish whatever I was supposed to do. But since then, I've learned that the best way to get rid of distractions is by identifying them, and then doing whatever it takes to remove them from my life. For example, I wear noise-canceling headphones while writing to ensure that I don't get distracted by other people having a conversation. You get the idea. When you take proactive steps towards eliminating distractions, it's easier to prevent them from affecting you in the future. In the words of Jiddu Krishnamurti: "Follow the wandering, the distraction, find out why the mind has wandered; pursue it, go into it fully. When the distraction is completely understood, then that particular distraction is gone. When another comes, pursue it also." So every day, ask yourself: "What bad habits can I eliminate right now to improve my productivity?" That's all you need to do. 词汇表 sabotage [ˈsæbətɑːʒ] 蓄意破坏，妨碍，阻挠 unmotivated [ʌnˈməʊtɪveɪtɪd] 缺乏动力的，没有积极性的 eliminate [ɪˈlɪmɪneɪt] 消除，排除，剔除 insight [ˈɪnsaɪt] 深刻见解，洞察力 schedule [ˈʃedjuːl] 时间表，日程安排；安排，计划 suck at [sʌk] 不擅长，不善于 prioritize [praɪˈɒrətaɪz] 给…排出优先级，优先处理 priority [praɪˈɒrəti] 优先事项，当务之急，最重要的事 break down 分解，划分，拆开 allocate [ˈæləkeɪt] 分配，分派 pre-plan [ˌpriːˈplæn] 预先计划，提前规划 procrastinate [prəʊˈkræstɪneɪt] 拖延，耽搁 perfectionist [pəˈfekʃənɪst] 完美主义者 comfy [ˈkʌmfi] 舒适的，舒服的（comfortable的非正式说法） compound interest [ˈkɒmpaʊnd ˈɪntrəst] 复利，利滚利 scroll through [skrəʊl θruː] 滚动浏览，刷 feed [fiːd] （社交媒体的）动态，推送 do whatever it takes 不惜一切代价，尽一切努力 noise-canceling headphones [ˈnɔɪz kænsəlɪŋ ˈhedfəʊnz] 降噪耳机 get distracted by [dɪˈstræktɪd] 被…分心，被…干扰 proactive [prəʊˈæktɪv] 积极主动的，先发制人的 wander [ˈwɒndə(r)] 走神，游荡；漫步，徘徊 💡 翻译、视频和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why Doing Nothing Feel So Wrong For most of our lives, we're hard at work: we're up till midnight in the library studying for a degree, we're learning a trade, building a business, writing a book. We have hardly a moment to ourselves. We don't even ask whether we are fulfilled, it's simply obvious that this is the bit that has to hurt. We fall asleep counting the weeks until the end. And then, finally, one day, slightly unexpectedly, the end arrives. Through slow and steady toil, we have achieved what we had been seeking for years: the book is done, the business is sold, the degree certificate is on the wall. People around us cheer and lay on a party; we might even take a holiday. And that is when, for many of us, a supreme unease is liable to descend. The beach is beautiful, the sky is flawless, there is a scent of lemon in the air from the orchard. We've got nothing unpleasant to do. We can read, loll, play and dawdle. Why then are we so flat, disoriented and perhaps slightly tearful? Why are we so scared? The mind works in deceptive ways. In order to generate the momentum required to induce us to finish any task, our mind pretends that once the work is done, it will finally be content, it will accept reality as it is. It will stop its restless, persecutory questions, it won't throw up random unease or guilty feelings. It will be on our side. But whether by intent or coincidence, our mind is not in any way well-suited to honouring such promises. It turns out to be sharply opposed to, and even endangered by, states of calm and relaxation. It can manage them, at best, for a day or so. And then, with cold rigour, it will be on its way again with worries and questions. It will ask us once more to account for ourselves, to ask what the point of us is, to doubt whether we are worthy or decent, to question what right we have to exist. Once hard work ends, there is nothing to stop our melancholy minds from leading us to the edge of an abyss we'd been able to resist so long as our heads were down. We start to feel that no achievement will ever in fact be enough, that nothing we do can last or make a difference, that little is as good as it should be, that we are tainted by some kind of primordial guilt at being alive, that others around us are far more noble and able than we will ever be, that the blue sky is oppressive and frightening – and that 'doing nothing' is actually the hardest thing we've ever attempted to do. It's as though deep down, our mind knows that the ultimate fate of the planet is to be absorbed by the sun in seven and a half billion years and that everything we do is therefore vain and futile against a cosmological sense of time and space. We know that we are puny and irrelevant apparitions; we haven't been so much busy as protected from despair by the use of deadlines, punishing schedules, work trips and late-night conference calls. But now, with the achievement secured, there is no defence left against the might of existential terror. It's just us and in the skies above, the light of a billion billion dying stars. There are no more 8.30am meetings, no more revision notes, no more chapter deadlines to distract us from our metaphysical irrelevance. 词汇表 learn a trade 学习一门手艺，掌握一门行当 the bit that has to hurt 必须承受的痛苦，艰辛部分 toil [tɔɪl] 苦干，辛勤劳作；苦工 lay on 安排，供应，提供（食物、娱乐、服务等） be liable to [ˈlaɪəbl] 易于，可能，有…倾向 descend [dɪˈsend]（不好的感觉）遍布，蔓延，笼罩 flawless [ˈflɔːləs] 完美的，无瑕的 orchard [ˈɔːtʃəd] 果园，果树林 loll [lɒl] 懒散地躺（或坐），闲荡 dawdle [ˈdɔːdl] 磨蹭，闲混，虚度时光 flat [flæt] 低落的，泄气的，无精打采的 disoriented [dɪsˈɔːrientɪd] 迷茫的，迷失方向的 tearful [ˈtɪəfl] 含泪的，想哭的；令人伤心的 deceptive [dɪˈseptɪv] 欺骗性的，迷惑人的，虚假的 induce [ɪnˈdjuːs] 促使，导致，引诱 restless [ˈrestləs] 不安的，焦躁的 persecutory [pəˈsekjətəri] 折磨人的，迫害的 throw up 抛出，产生，提出（新问题或想法） well-suited [ˌwel ˈsuːtɪd] 合适的，适当的 rigour [ˈrɪɡə(r)] 严酷，严厉，严谨 account for 解释，说明 decent [ˈdiːsnt] 正派的，体面的，像样的 melancholy [ˈmelənkəli] 忧郁的，悲伤的；令人悲哀的 abyss [əˈbɪs] 深渊，无底洞；险境，绝境 be tainted by [ˈteɪntɪd] 被…玷污，被…污染，被…影响 primordial guilt [praɪˈmɔːdiəl ɡɪlt] 原始的罪恶感，原罪 oppressive [əˈpresɪv] 压抑的，压迫的，暴虐的 vain and futile [veɪn ənd ˈfjuːtaɪl] 徒劳无益的，白费力气的 cosmological [ˌkɒzməˈlɒdʒɪkl] 宇宙学的，宇宙论的 puny [ˈpjuːni] 微小的，微不足道的，弱小的 irrelevant [ɪ'reləvənt] 无关紧要的，不相关的 apparition [ˌæpəˈrɪʃn] 幽灵，幻影，鬼 punishing [ˈpʌnɪʃɪŋ] 繁重的，累人的 existential terror [ˌeɡzɪˈstenʃl ˈterə(r)] 存在主义恐惧 revision note [rɪˈvɪʒn] 复习笔记 metaphysical [ˌmetəˈfɪzɪkl] 形而上学的，抽象的，玄学的 irrelevance [ɪ'reləvəns] 无关紧要的事物，无意义的事 🏫翻译，视频和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

From Novels to Smartphones: Will Media Panics Ever End? Are you worried you're addicted to your smartphone? If so, here's a little historical quiz. Can you guess what this quotation is referring to? "Parents have become aware of a puzzling change in the behavior patterns of their children ... They cannot lock out this intruder because it has gained an invincible hold of their children." This quote isn't talking about smartphones, or even TV or computer games. Answer? It's actually from 1936 and it's talking about the radio. And how about this? "One of the most serious, unreported, disabling, anti-social diseases in America today." OK, so this quote is talking about phone addiction, but the phones in question are landlines. Remember them? Well there was a time when people worried about how addictive they were. Kirsten Drotner: We see today concern over social media, before it was the internet, then we had video nasties, television, radio, cinema ... Meet Kirsten Drotner, Professor of Media Studies at the University of Southern Denmark, who's been writing about this topic for over 20 years. Kirsten: The name I coined for it is a "media panic". Whenever a new medium arrives on the social scene and is taken up in a big way, then we see these very, very stark emotional reactions. According to Kirsten, when you look through history one can see the same pattern of concern repeating itself - often even using the same language and metaphors. So today there's lots of talk of social media addiction, comparing it to drugs. But it's easy to forget that Pac-Man, Pinball and television were described in the same way. Or reports talk of the addictive "dark side" of social media, echoing the way that computer games were described. Or, another example, social media is compared to opiates - the same language that was used to describe television and Nintendo. And the drugs metaphor goes further back. What do you think was described as the "marijuana of the nursery" because they were so addictive? The answer? Comic books which, by the middle of the 20th Century, had got people so worried about their addictiveness that there were bestsellers about the harm they were doing young people, official inquiries, even public burnings. OK, last quote ... "Nothing but narcotics ... as destructive of real life and real living as cocaine." As destructive as cocaine? That would be the novel. You can find novels described as evil, as a vice, and blamed for violence. And yet today, if anything, people are worried that young people are not reading enough novels. Whether it's radio, telephones, comic books or novels, we see a similar pattern. Kirsten: There's a kind of historical amnesia - that media, for example, that 20 years ago were really, really the object of concern, then all of a sudden we don't hear very much about it. I think something that's helpful for thinking about media panics is the Gartner Hype Cycle, developed by a US company and used to describe the way technologies are adopted by society. According to this theory, a new technology often has a moment of enthusiasm and high expectations, when it seems like it might be the solution to everything. (News Item) It's being called "The Twitter Revolution". This is then followed by a crash - a period of disillusionment and scepticism, before both hype and fear level off and everyone basically calms down. But with media panics, while the concerns about each particular media might fade, the overall state of anxiety continues as something new fills the gap. So why do media panics keep occurring? One straightforward explanation for media panics is that adults have a natural parental concern for the young, not remembering - because they were children at the time - that the generation before had similar worries about them. Another possible explanation is something called the "third person effect" which describes a tendency to believe that other people will be more affected by a media message than you are. This is how we can have no problem reconciling our own pretty benign experiences with a media technology with a belief that it will cause much greater harm to others. A final theory is to do with something social scientists call "cultural capital". The idea is that along with economic capital and social capital, one thing that establishes your position in society is your knowledge about culture. But when new types of media come along it threatens their investment in these old forms of cultural capital, so no wonder they react nervously. Kirsten: It's also a precarious investment because they live in a dynamic society, and modern society - through the 18th Century and on - is based on change. We don't know what effect social media and smartphones will have long-term on our society, but what we do know is that, as long as we keep inventing new forms of media, the cycle of panic is likely to continue. 💡字数限制，词汇表、翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

The hidden cost of smartphone addiction How would you survive without your smartphone? For many of us, it's the gadget we're most hooked on – looking at it hundreds of times a day. We depend on it to perform a multitude of tasks and to connect with our friends and family. But have we become addicted to our phones? Certainly, the inventor of the first mobile phone, American engineer Martin Cooper, thinks we might be. In a BBC interview, he suggested people should stop scrolling and "get a life". But of course, once we start doom scrolling or watching videos, we just can't kick the habit. Psychologist and author Jean Twenge says we're all guilty of "compulsively checking our phone if we're waiting for a text or getting really into social media then kind of, looking up and realising that an hour has passed." There's even a word – a phubber – to describe a person who ignores the real people around them because they are concentrating on their phones. But does it matter if we make the most of this technology? Possibly, because like a drug, the problem arises when it is withdrawn. A study from King's College London found young people they studied couldn't control the amount of time they spend on their phone. Such addictive behaviour means that people become 'panicky' or 'upset' if they are denied constant access, which can cause anxiety and mental health issues. Interestingly, another study by the London School of Economics and Political Science suggests we don't just look at our phones because we are prompted to by a text or email. The people they studied felt automatically urged to interact with their phone, just as a smoker would light a cigarette. Prof Saadi Lahlou, co-author of the study, told the BBC: "We must learn tricks to avoid the temptation when we want to concentrate or have good social relations." One solution could be an app that rewards students for time spent away from their phones. Another option is converting your smartphone to a dumbphone that has none of the intoxicating distractions on it. But mainly, perhaps, we just need to look up more and reconnect with the real world! 词汇表 gadget [ˈɡædʒɪt] 小器具，小装置，小玩意 be hooked on [hʊkt] 对…着迷，对…上瘾 a multitude of [ˈmʌltɪtjuːd] 许多的，大量的 get a life 做点有益的事，做点有意思的事情 doom scrolling [ˈduːm ˈskrəʊlɪŋ] 阴暗刷屏（指在不断浏览负面、令人沮丧的新闻或信息的行为） kick the habit 戒除恶习，改掉嗜好 compulsively [kəmˈpʌlsɪvli] 强迫性地，不由自主地 phubber [ˈfʌbə(r)] 低头族（只顾看手机而忽视身边人的人） make the most of [meɪk ðə məʊst ɒv] 充分利用，尽情享受 withdraw [wɪðˈdrɔː] 撤回，抽离，停止提供 panicky [ˈpænɪki] 恐慌的，惊慌失措的 prompt [prɒmpt] 促使，推动，提示 automatically [ˌɔːtəˈmætɪkli] 自动地，无意识地，不由自主地 temptation [tempˈteɪʃn] 诱惑，引诱 convert [kənˈvɜːt] 转变，转换 dumbphone [ˈdʌmfəʊn] 非智能手机，功能机 intoxicating [ɪnˈtɒksɪkeɪtɪŋ] 令人着迷的，使人兴奋的 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】