The healing power of reading For many of us, there's nothing better than burying our head in a good book. Whether it's a gripping crime story or a biography of someone's amazing life, it's good to read a book to switch off from the distractions of everyday life and help us relax. Maybe that's why some of them are actually being prescribed as a remedy to sickness. It may seem obvious that reading is good for us. It can be educational, and, as some say, it can 'broaden the mind'. A good novel can make us happy or sad, or make us cry as we empathise with characters. The power of books was recognised a few years ago by the British charity Reading Agency, who published a list of books that doctors could offer to patients, tackling topics from depression to dementia to chronic pain. It called this 'bibliotherapy' and it's become so successful that it's about to be extended to children as well. Professor Philip Davis studies the effects of literature at Liverpool University and is author of a book called Reading for Life. He studies people in reading groups and found that it's reading literature – written work thought to have artistic merit, that has the best effect. He told the BBC that when reading something for pleasure, "…the brain begins to work from different parts, from a different hemisphere and it gets excited, it gets pre-emotional – and you can see the brain coming to life." Of course, it's easy in our smartphone generation to ditch a good book and fiddle with our phones instead. But opening up a paperback could be a simple way to help boost or maintain our mental health. It's thought they can help you set targets and find focus. And they may allow you to see that awkward situation you've been anxious about for weeks from someone else's perspective. If you're not an avid reader it can be hard to know where to begin. If the Reading Agency book list doesn't appeal, you could read book reviews, visit a library or bookshop or ask a friend. Once you've found the right text, you'll be hooked! And if you still love your technology, you could always use an e-reader. 词汇表 bury one's head in 埋头于，专注于（尤指阅读） gripping [ˈɡrɪpɪŋ] （故事等）扣人心弦的，引人入胜的 crime story [kraɪm] 犯罪故事 biography [baɪˈɒɡrəfi] 传记，传记作品 switch off from 从…中抽离出来，摆脱，解脱 prescribe [prɪˈskraɪb] 开处方，嘱咐，推荐 remedy [ˈremədi] 疗法，药物；解决办法 broaden the mind 拓宽视野，开阔思路 empathise with [ˈempəθaɪz] 与…产生共鸣，对…感同身受 Reading Agency [ˈeɪdʒənsi] 阅读协会（英国慈善机构） dementia [dɪˈmenʃə] 痴呆症 chronic pain [ˈkrɒnɪk] 慢性疼痛 bibliotherapy [ˌbɪbliəʊˈθerəpi] 阅读疗法（通过阅读特定书籍来帮助人们解决心理或情绪问题的疗法） artistic merit [ɑːˈtɪstɪk ˈmerɪt] 艺术价值 hemisphere [ˈhemɪsfɪə(r)] 半球， pre-emotional [priː ɪˈməʊʃənl] 预情绪的（指情绪产生前的状态） ditch [dɪtʃ] 抛弃，丢弃，摆脱 fiddle with [ˈfɪdl] 摆弄，玩弄 paperback [ˈpeɪpəbæk] 平装书，简装书 awkward situation [ˈɔːkwəd] 尴尬的局面，棘手的情况 avid reader [ˈævɪd] 狂热读者，热心读者，书迷 hooked [hʊkt] 着迷的，入迷的，上瘾的 e-reader [ˈiː riːdə(r)] 电子阅读器 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Are you flourishing? Phil Hello, this is 6 Minute English from BBC Learning English. I'm Phil. Georgie And I'm Georgie. Now, you probably know the word 'wellbeing' – it's a general feeling of health and happiness. But have you ever heard of 'flourishing'? It's an idea which Claudia Hammond has been investigating for BBC Radio 4 programme, All in the Mind. Claudia Hammond I wonder if you all feel that you are 'flourishing' in life. This is another psychological buzzword with added evidence. Now, if you've not heard that term before, it's not just about wellbeing – it's about your whole life being good. Phil 'Flourishing' is a psychological buzzword – a word or phrase that has become fashionable and is being used a lot, especially on television and in newspapers. People who are flourishing feel good about all aspects of their life, including happiness, health, relationships and financial security. Do you feel you're flourishing, Georgie? Georgie Yeah, I think I'm quite lucky, actually. I really like my job. I have a good family and friends. Erm… yeah, everything's going well! What about you, Phil? Phil I think the same. I think I'm happy and I've got everything I need. Georgie Lovely. Phil In this episode, we'll hear about the Global Flourishing Study – a new survey into the lives of over 200,000 people in 22 countries. We'll learn some useful new words and phrases. Georgie Yes, but first, Phil, I have a question for you about the Global Flourishing Study. In terms of overall flourishing, which country do you think came out on top? Was it: a) Indonesia, b) Denmark, or c) Brazil? Phil Ooh, I'm going to guess b) Denmark, I think. Georgie OK Phil. Well, we'll find out the correct answer later in the programme. Now, the study investigated six areas of life, including health, finances, social relationships and religion. Let's listen as Claudia Hammond discusses some of the findings with psychologist Dr Peter Olusoga for BBC Radio 4's All in the Mind. Claudia Hammond What were the most interesting nuggets there? You've been diving into it. Dr Peter Olusoga Some of the, sort of, headlines were: high-income countries – so Sweden, the USA, for example – scored higher on some of the more material aspects of flourishing, so things like finance. Middle-income countries – so Mexico, for example – scored more highly on things like meaning of relationships and kindness and social cohesion. Phil Claudia asks about the study's most interesting nuggets. A nugget means a small piece of something good, like wisdom, or precious, like a nugget of gold. Georgie While richer countries scored higher on material happiness, middle-income countries did better in terms of kindness and social connection. There were interesting differences between men and women. For example, in Japan women flourished more than men, while in Brazil the opposite was true. And across all countries, flourishing increased after the age of 50. Phil So, does flourishing depend on your nationality, or are there things anyone can do to feel happier wherever they live? Let's find out, as Claudia Hammond talks more with Peter Olusoga for BBC Radio 4's All in the Mind. Claudia Hammond So, what can any of us do to help ourselves to flourish? That's the big question. Dr Peter Olusoga Well, there's a few things that we can do, and they are supported by research as well. So, things that are as simple as just practising gratitude, right? Being thankful for what we have is a way of increasing the amount of flourishing that we have in our lives. Showing kindness, which helps us to develop connection with other people. And just celebrating our own accomplishments – I think we've spoken on the programme before about savouring. Claudia Hammond Oh yeah, we have. Yes, savouring those good moments. Dr Peter Olusoga Exactly. Just taking the time to really appreciate some of those small wins. Georgie Claudia asks the big question – in other words, the thing everyone would like to know: how do people flourish? Phil There are simple things anyone can do, starting with gratitude – feeling thankful and appreciative for what you have. Being kind and connecting with others are also indicators of flourishing. Georgie The study also recommends savouring life. To savour means to fully enjoy something by experiencing it slowly and mindfully. It involves taking time out to enjoy good moments – to 'stop and smell the roses', as we say. Phil This links to the phrase small wins – minor achievements or successes which bring you a little closer to your long-term goals in life. There's an old saying – 'a journey of a thousand miles starts with a single step' – and savouring each small win along the way is vital to flourishing. Flourishing seems to be a big new idea, in some countries at least, which reminds me of your question, Georgie. 📝 字数限制，完整文本，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】

Could slow living make us happier? The societies we live in these days, and especially in cities, allow us to order food to be delivered to our homes in 20 minutes, access an endless selection of films and series from the comfort of our couches, and communicate with people on the other side of the world. Despite all that convenience, we sometimes feel exhausted, anxious, depressed and lonely in this ultra-productive life. What's more, the constant fast pace can lead to memory and concentration problems. If you're struggling to keep up, the slow living philosophy could be for you. What does it consist of? The basic idea is to do less in order to enjoy more, instead of wanting to have multiple experiences that we only half enjoy. Slow living encourages us to simplify our lives and savour the present moment. It's related to concepts of mindfulness and being fully present. Slow living can be interpreted in different ways, but the common thread is the idea of intentionality in what we do. Canadian writer Carl Honoré released a book called In Praise of Slow in 2004, which would go on to be an international bestseller. He explained how the cult of speed was becoming the societal standard, and put forward slowness as a healthier alternative. Let's listen to Honoré talking to a TED Talk event in 2005. "That's kind of the world that we live in now, a world stuck in fast forward, a world obsessed with speed, with doing everything faster, with cramming more and more into less and less time. Every moment of the day feels like a race against the clock." When did the slow movement start? It actually stems from the slow food movement and a protest against the opening of a McDonald's fast food restaurant in Rome's famous Piazza di Spagna in 1986. Italian activist Carlo Petrini started that campaign, which would lead to the slow food movement. It advocated for local food, small businesses and cooking with raw ingredients. The slow food movement then expanded to other areas, giving rise to concepts like slow fashion in opposition to fast fashion, slow cities, and an overall slow movement that stands against the ultra-efficiency and speed of globalization and capitalism. But slow living is also rooted in older philosophies, from the likes of ancient Greek philosopher Epicurus, or 19th century American writer Thoreau. Isn't it difficult to live a slow life in a city? Indeed, modern urban lifestyles aren't conducive to slow living. Work demands that we do things quickly. However, slow living is more of a mindset than anything else. You could start by focusing on what you're doing in the present moment. Determine what your priority is at any given time. If it's eating, for example, and you only have a 20-minute lunch break, At least make sure you savour every bite. It's also about knowing when to use technology and its benefits, and when to set it aside. If you're watching a film, turn off your phone. The same goes for having dinner with friends or family. Don't multitask, and don't plan a thousand things for every weekend. There you have it. 词汇表 slow living 慢生活（一种强调简化生活、品味当下、有意识地做事的生活理念） access [ˈækses] 获取，访问，使用 ultra-productive [ˌʌltrə prəˈdʌktɪv] 超高效率的 savour [ˈseɪvə(r)] 品味，品尝，尽情享受 mindfulness [ˈmaɪndf(ə)lnəs] 正念 being fully present 完全活在当下，专注当下 common thread [θred] 相同思路，共同点 intentionality [ɪnˌtenʃəˈnæləti] 意向性，目的性 bestseller [ˌbestˈselə(r)] 畅销书 cult [kʌlt] 崇拜，时尚，流行 societal standard [səˈsaɪət(ə)l] 社会标准 fast forward 快进 be obsessed with [əbˈsest] 痴迷于，沉迷于 cram into [kræm] 填满，勉强塞入 race against the clock 与时间赛跑，争分夺秒 stem from [stem] 源于，来自 Piazza di Spagna [piˈætsə di ˈspænjə] 西班牙广场（罗马著名广场） raw ingredient [rɔː ɪnˈɡriːdiənt] 原材料，原生食材 give rise to 引起，导致，催生 slow fashion [sləʊ ˈfæʃ(ə)n] 慢时尚（强调可持续、高品质、经典设计的时尚理念） fast fashion [fɑːst ˈfæʃ(ə)n] 快时尚（指快速响应潮流、低成本、更新快的服装时尚模式） stand against 反对，抵抗 ultra-efficiency [ˌʌltrə ɪˈfɪʃ(ə)nsi] 超高效率 capitalism [ˈkæpɪt(ə)lɪz(ə)m] 资本主义 Epicurus [ˌepɪˈkjʊərəs] 伊壁鸠鲁（古希腊哲学家，主张追求适度的快乐和内心的平静） Thoreau ['θɔ:rəu] 梭罗（19世纪美国作家、哲学家，倡导简朴生活和亲近自然） at any given time 在任何特定时刻 set aside 留出，拨出；放在一边，暂不考虑 multitask [ˌmʌltiˈtɑːsk] 一心多用，同时做多件事情 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

Is minimalism just about owning less? For some people, minimalism just means not owning any stuff, it's a lifestyle choice. It means owning few possessions, living in largely empty space, and even eating minimalist food. No chips for the minimalists. They own shiny white tablets, shop at little grey stores, and don't have enough black plastic chairs. For some, it's to do with architecture, and for others, it's a musical movement. In fact, minimalism is a philosophy with roots and branches in many places. The word minimalism first turns up in 1965, in an article by British philosopher, Richard Wollheim, who wrote about artists with minimal art content. This negative description was turned into a positive by minimalist artists. They saw minimalism as a kind of pure art. To quote the minimalist painter Frank Stella, "What you see is what you see." This isn't art that copies something real — a person's face, a nice horse or tries to depict a feeling. A minimalist art object is itself, and nothing else. All minimalism is, in part, a reaction. In the case of minimalist architecture, it's a reaction to decoration, to ornament, and to fuss. Minimalist buildings are simple, and minimalist architects like Ludwig Mies van der Rohe, and Maya Lin create structures full of light and space. Their work can be summed up in Van der Rohe's famous statement that, "Less is more." Minimalist gurus, like Marie Kondo, believe in decluttering, but say, "It's not about knowing what to throw out, it's knowing what to keep." A lot of minimalism can appear harsh and inhuman, the exception is minimalistic music. Pioneered by composers like Philip Glass, minimalist music features repetition, simple patterns, and phase shifting — the movement of a repeating item to create an arresting effect. Despite the often austere simplicity of the music, or because of it, many minimalistic pieces of music are profoundly moving and deeply emotional. Minimalism is, in part, a reaction to the increasingly busy and loud world around us. Artists and consumers alike have reacted against the clutter and chaos of life and art, and created many disparate forms of minimalism. Sometimes minimalism can seem confusing, as in Carl Andre's famous brick sculpture. Sometimes it can be stark, like a Mise van der Rohe office block. But sometimes, as in the field of minimalist music, minimalism can be beautiful. 词汇表 minimalism [ˈmɪnɪməlɪzəm] 极简主义 minimalist [ˈmɪnɪməlɪst] 极简主义者；极简主义的 tablet [ˈtæblət] 平板电脑 depict [dɪˈpɪkt] 描绘，描述 reaction [riˈækʃn] （对旧观念等的）反抗，抗拒 ornament [ˈɔːnəmənt] 装饰，点缀，摆设 fuss [fʌs] 繁琐，麻烦，多余之事 guru [ˈɡʊruː] 专家，权威，大师 decluttering [diːˈklʌtərɪŋ] 清理，整理，断舍离 harsh [hɑːʃ] 严酷的，刺耳的 inhuman [ɪnˈhjuːmən] 残酷的，无人情味的 composer [kəmˈpəʊzə(r)] 作曲家 phase shifting [feɪz ˈʃɪftɪŋ] 相位移动，相移 arresting [əˈrestɪŋ] 引人注目的，有吸引力的 austere [ɒˈstɪə(r)] 简朴的，朴素的，不加修饰的 clutter [ˈklʌtə(r)] 杂乱，混乱 chaos [ˈkeɪɒs] 混乱，无秩序 disparate [ˈdɪspərət] 截然不同的，不相干的 brick sculpture [brɪk] 砖块雕塑，砖雕 stark [stɑːk] 毫无修饰的，粗陋的，简单的 office block 办公大楼，写字楼 💡 翻译和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Why We Love Disaster News In another incident today, ten people died in a terrible automobile crash. There was a huge fireball... After days of torrential rain the landslide completely buried the house killing the inhabitants, the 32-year-old ... Shortly after take-off the plane's left-handed jet blew up, passengers reported hearing a bang before... When the giant crocodile rushed to him and ate his leg in one bite... We all love watching news of disasters. It's embarrassing, but true. We like hearing about car crashes, we really love plane crashes. We're fascinated by landslides. We quite enjoy train dropping incidents. We're fascinated by deadly scorpions that bite holiday-makers, and we're really pretty gripped by crocodiles. It all looks like the lowest distraction. What monsters we are: rubber-necking the scenes of tragedy on the worst day of other people's lives. But it isn't all trivial. We're trying to get at something important by looking at tragedy. We're trying, somehow, to keep in mind that life is fragile for all of us. It might not be a plane crash that finishes us off, or a fierce crocodile. It might just be a slow cancer or the gradual wearing away of time, but it will happen. And yet our lives go wrong because we don't keep death in mind enough. Death is the most terrible thing, but we can evoke the thought of death to evoke what life should be about. It's this powerful fact that may be at the back of our minds when we rush to check up on the latest disaster. We're not being ghoulish. We're simply searching for the meaning of life. We're reminding ourselves to do our hopes and talents justice in the time that remains. The thought of death has the power not only to stir our fears, but also to strengthen our resolve to appreciate more fully and use more wisely the present moment. To reform our priorities and to be kind, grateful, and serious. In case tomorrow never comes. 词汇表 automobile [ˈɔːtəməbiːl] 汽车，机动车 fireball [ˈfaɪəbɔːl] （猛烈爆炸产生的）火球 torrential rain [təˈrenʃl] 暴雨，倾盆大雨 landslide [ˈlændslaɪd] 山体滑坡，塌方 inhabitant [ɪnˈhæbɪtənt] 居民，居住者 take-off（飞机的）起飞 left-handed jet [dʒet] 左侧喷气发动机 blow up 爆炸，炸毁 crocodile [ˈkrɒkədaɪl] 鳄鱼 train dropping incident 火车脱轨事故，火车掉落事件 scorpion [ˈskɔːpiən] 蝎子，蝎类动物 holiday-maker 度假者，游客 be gripped by [ɡrɪpt] 被…深深吸引，被…迷住 rubber-neck [ˈrʌbə] 伸长脖子看，围观（事故等） trivial [ˈtrɪviəl] 无足轻重的，微不足道的 fragile [ˈfrædʒaɪl] 脆弱的，易碎的 finish us off 终结我们的生命，毁灭我们 fierce [fɪəs] 凶猛的，猛烈的 wear away（时间等）逐渐消逝，磨损 evoke [ɪˈvəʊk] 唤起，引起（情感、记忆等） check up on 检查，查看，了解情况 ghoulish [ˈɡuːlɪʃ] 残忍的，病态趣味的（对他人痛苦、死亡有异常兴趣的） do something justice 充分发挥价值；公正对待，合理处理 stir [stɜː(r)] 唤起，激起 resolve [rɪˈzɒlv] 决心，坚定的信念 reform priorities [rɪˈfɔːm][praɪˈɒrətiz] 重新调整优先事项 🏫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】

Extreme day trips You can't beat a holiday, but would you ever consider going away for just one day? Extreme day trips are a new trend that squeeze international adventure into just 24 hours. It might sound exhausting, but for lots of people, the appeal lies in time efficiency, budget-friendly prices and the excitement of going somewhere and doing something completely new. It's possible to zip to cities in your own country to experience new culture, food and geography without ever leaving 'home', though many European extreme day-trippers go abroad. Monica Stott, a travel blogger from the UK, has taken day trips to Reykjavik in Iceland, Milan in Italy and Lisbon in Portugal, all without staying overnight. It all started for her when she flew over to Ireland for work meetings. She told the BBC, "I'd quite often pop over for a one or two-hour meeting and come home. Then I realised I could stay and make a full day of it." Social media groups advertising extreme day trips are now booming. These groups offer a supportive community for like-minded travellers and are packed with tips and destination ideas. However, it's not all fun and games. Hours of the day can easily be taken up with long airport transfers, traffic jams, and in many big cities, there isn't enough time to see everything you want to. Critics also point to the environmental cost. Flying significantly contributes to global emissions and makes carbon-neutral air travel aims, such as the UK's Jet Zero, much less likely to succeed. If other forms of transport can be used, such as trains, that can be a better alternative for the environment. Train stations are often located in city centres, so you can be right in the heart of the city in much less time. So, if you're tempted, pack light, plan smart and consider the best way to travel for the environment and limited time you have. 词汇表 You can't beat…没有什么比得上…；无法抗拒 go away 离家外出（尤指度假） extreme day trip（当日往返的）极限一日游 budget-friendly [ˈbʌdʒɪt ˈfrendli] 经济实惠的，价格亲民的 zip [zɪp] 快速移动，迅速去（某处） day-tripper [ˈtrɪpə(r)] 一日游者（当天往返的旅行者） travel blogger [ˈblɒɡə(r)] 旅行博主 Reykjavik [ˈreɪkjəvɪk] 雷克雅未克（冰岛首都） Milan [mɪˈlæn] 米兰（意大利城市） Lisbon [ˈlɪzbən] 里斯本（葡萄牙首都） stay overnight [ˌəʊvəˈnaɪt] 过夜，留宿 pop over 短暂造访，顺便去一下 make a full day of it 充分利用一天的时间，把一天安排得充实 booming [ˈbuːmɪŋ] 蓬勃发展的，火热的 supportive community [səˈpɔːtɪv kəˈmjuːnəti] 互助社区，支持性社群 like-minded [laɪk ˈmaɪndɪd] 志同道合的，趣味相投的 be packed with 充满，塞满 be taken up with 被…占据，被耗费在 airport transfer [ˈtrænsfə(r)] 机场中转，机场接送 traffic jam [dʒæm] 交通堵塞，堵车 global emission [ɪ'mɪʃ(ə)n] 全球排放量 carbon-neutral [ˌkɑːbən ˈnjuːtrəl] 碳中和的，碳平衡的 Jet Zero [dʒet] 净零航空（英国航空减排计划） be tempted [ˈtemptɪd] 被吸引，心动 pack light 轻装上阵，少带行李 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

What is the manosphere, and why is it harmful? Phil Hello, this is 6 Minute English from BBC Learning English. I'm Phil. Georgie And I'm Georgie. Phil We hear a lot about the difficulties young men face growing up in the modern world, and how many of them are looking online for answers. This has created a situation which has been given the name 'the manosphere'. What exactly is the manosphere? Here's Anita Rani, presenter of BBC Radio 4's Woman's Hour, with one definition: Anita Rani The manosphere consists of online communities and influencers that promote the idea that emotional control, material wealth, physical appearance and dominance, especially over women, are markers of male worth. Phil The manosphere describes attitudes expressed online that men are superior. You won't find any website named www.manosphere.com, but in social media posts, TikTok videos and other online content, ideas about how to be a man are finding a young male audience, sometimes with damaging results. Georgie In this episode we'll hear from Will Adolphy, a young British man who followed the manosphere until, in his mid-twenties, he suffered a breakdown. And as usual, we'll learn some useful new words and phrases. Phil But first, I have a question for you, Georgie. According to men's self-help group the Movember Foundation, a majority of British young men regularly engage with masculinity influencers online, but how many exactly? Is it: a) two thirds, b) three quarters, or c) eight tenths? Georgie I'm going to guess a) two thirds. Phil OK. Well, we'll find out the answer later in the programme. The manosphere includes the idea that the world is biased against men. According to the social media influencers who promote these views, being a man means being strong, rich and controlling others, especially women. Georgie As a young boy, Will Adolpy was unlike other boys at school, and as he grew into a teenager, he started engaging with some of these ideas. Here, he tells BBC Radio 4 programme Woman's Hour how it all started: Will Adolphy I didn't quite fit in the box – you know, I was doing ballet, I wanted to be an actor, I wrote poetry – and I was an easy target. By the time I got to 14 years old, if you look at pictures of me, you can see bravado, you can see a mask – I see it. I unknowingly did my best to adhere to what we call the 'man box', which is a kind of rigid set of ideals and rules that I may feel pressure as a boy to follow, in order to be a quote unquote 'real man'. Georgie The teenage years can be difficult for someone who's different. Will enjoyed poetry and ballet, and he says this made him an easy target – someone who's vulnerable and easily taken advantage of. Phil Will responded with bravado – a show of bravery to impress other people but which often hides someone's true feelings. He felt pressure to present himself as a quote unquote 'real man'. The phrase quote unquote can be used to show you're repeating someone else's words, especially if you don't agree with them. Georgie But behind the bravado, Will struggled to get a girlfriend or hold down a job. Offline, his life seemed to reflect messages he saw in the videos he was watching online: that his problems were caused by women. Here's Will again, sharing more with BBC Radio 4's Woman's Hour: Will Adolphy When I went online to search for answers, I had an influencer telling me, "The world hates men," which really felt true. And it, kind of, distorted my worldview, where it got painted over – this whole brush… where I started to feel that was really true: that everyone hates men, so it was an us versus them. Phil Will's view of the world became distorted – twisted out of shape and unrealistic. He started seeing everyone as an enemy. Will says he painted everyone with the same brush – an idiom meaning to unfairly think everyone has the same bad qualities as a certain person. Georgie Will saw the world as us versus them – a phrase which is used to show hostility between two opposing groups: in this case, the men in the manosphere and everyone else, especially women, progressives and the mainstream media, who he believed wanted to limit their power. Phil Luckily for Will, his experiences in the online world of the manosphere ended, but not before his mental health had declined to the point of a breakdown. Now, he visits schools around the UK telling his story to young people, reminding them always to question what they see and hear online. Georgie OK. Phil, I think it's time to reveal the answer to your question. Phil Yes, I asked you how many British young men regularly engage with masculinity influencers online? 📝 字数限制，完整文本，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】

How to Protect Your Focus and Reach 'Flow State' The lack of focus is truly an epidemic. Most people haven't even experienced the power of 'flow state' – the most productive state we can be in – because of the continuous distractions and interruptions. With this video, however, you'll be equipped with the right tools and habits to protect your focus and reach 'flow state' more often. Removing the Two Forms of Distractions Step 1: Blocking External Distractions The first step to protecting your focus is to identify the biggest sources of external distractions that hijack your attention. The most common forms of external distractions are: smartphones, social media, food, Netflix, email, video games and instant messaging apps. If distractions are easily accessible, however, you will get distracted. That's because distractions, such as smartphones, social media, news websites, and Netflix, are designed to get you addicted. They're designed to stimulate your brain in unnatural ways to get you hooked. More specifically, your brain releases a lot of dopamine when engaged in these distractions – which is precisely why it's so hard to resist their temptation. The mind is always looking for the easiest way to get stimulated the most. It's looking for the path of least resistance. Things like Netflix, fast-food, and smartphones are the perfect sources to provide this. Most of our daily tasks can't beat the instant gratification that these distractions provide, which is why we gravitate towards distractions when we're supposed to do our work. Most of our work also offers gratification but delayed gratification. The rewards of our work are almost always somewhere in the future (e.g. income, impact, a promotion) while the rewards of distractions are instant (e.g. entertainment, stimulation, fun). It's the battle of instant gratification versus delayed gratification. The best way to win this battle is by avoiding it as much as possible. Here are a few tips to do so: 1) Put your smartphone on flight mode and place it in a different room or in your bag. 2) Download a website blocker to stop yourself from checking news websites, social media, etc. 3) Turn off the notifications from social media, email, and instant messaging. 4) Don't work with email or instant messaging tabs open – only have tabs open that are necessary for your task at hand. 5) Work in a quiet space where you can't get distracted by noise or conversations. 6) Put in noise-canceling earbuds and put on repetitive type music. The key is to deprive yourself of all potential distractions so that your work is the most fun and stimulating thing left to do. When there are zero distractions, you create the space to enter 'flow state' and do deep work. Step 2: Limiting Internal Distractions As humans, we are always thinking. Many times, this serves us well; many times, it doesn't. Thinking is a double-edged sword – it can lead to incredible breakthroughs, or it can distract you from your work and goals. To do deep work, however, you need to learn how to calm your mind and limit the distracting inner chatter. There's an interesting principle in Buddhism that describes our mind as a 'monkey mind.' Consider this analogy: Each thought is a branch, and your mind is a monkey, swinging from thought-branch to thought-branch all day long without stopping. This sounds like it might be fun, but the result of an untrained monkey mind is primarily mental and physical fatigue. An untrained monkey mind distracts us from our work, talks us out of doing the things we should be doing, and seeks constant stimulation. One of the most effective ways to tame the monkey mind is by practicing regular meditation. In my experience, meditation is one of the most powerful habits for productivity (and life in general). My mind is racing much more when I haven't been meditating for a few days. On the other hand, my mind is clear, calm, and focused when I've been meditating consistently. Daily journaling is another habit I'd recommend to limit internal distractions. When you write down your thoughts onto paper, you 'capture' them. This helps the monkey mind let go of distracting thoughts and focus on your work instead. Whether it's to-dos you still need to tackle, things you shouldn't forget, or stress you're dealing with – write it down. This frees up mental resources and protects your mental energy. Remember, your mind shouldn't be a storage place for thoughts and ideas; it should be a generator of high-quality thoughts and ideas. All in all, by taming the monkey mind, you automatically sharpen your focus as internal distractions are at a minimum. This allows you to engage in deep work and enter 'flow state' more frequently. 💡 字数限制，词汇表和翻译、视频和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

How can I wake up refreshed every morning? Some people believe they simply can't function in the morning until they've had a cup of coffee. Others seem to be grumpy every morning, as if they've got out of the wrong side of the bed. Of course, a poor night's sleep can be the cause, whether it be down to stress, not getting to bed early enough, drinking, or other physical conditions like sleep apnea. Psychological factors can also come into play, like a lack of motivation in your job or relationship issues. What's the best way to wake up? Anne-Marie Imafidon is a former child prodigy, MBE, mathematician and president of the British Science Association. Earlier this year she came up with a formula for the perfect way to wake up as part of a poll commissioned by Kellogg's. Based on the habits of 2,000 British adults, the routine involves waking up at 6.44am, doing 21 minutes exercise from 7.12 onwards, then taking a shower of exactly 10 minutes and finally having an 18 minute long breakfast. While it is incredibly precise, the formula can be personalized to find the best way for you to get out of the right side of bed. The hard part is then sticking to the routine day in day out. That all sounds pretty complicated. Even if you're not that methodical, the most important thing to remember is that you need a transitional period between sleep and getting up. Other tips include airing your bedroom and stretching out to improve blood flow and bring your body temperature back up. It's important to get morning light exposure to suppress the production of sleep hormone melatonin and instead stimulate the production of other hormones like serotonin and cortisol, which our bodies use to wake us up. Secretion is at its highest between 6 and 8am. Lastly, going for a walk or doing yoga can also help loosen you up slowly. Basically, you want to get your body out of sleep inertia. What about having a lie-in to get extra sleep? That might seem like a good idea, but long lie-ins don't actually compensate for a sleep deficit at all. Instead, they disturb our circadian rhythm. It's important to wake up around the same time every day as far as possible. Even when having a weekend lie-in, it's best to get up no more than an hour later than usual. If you're a frequent snoozer, you should resist going back to sleep, as you're depriving yourself of the cortisol secreted when you first wake up. Try putting your alarm clock or smartphone out of arm's reach so you have no choice but to get up. The main takeaway is that it's a good idea to create your own morning routine and do the same before going to bed. These two transitional moments of the day are often neglected but can make a real difference in helping us feel great in the morning. There you have it! 词汇表 grumpy [ˈɡrʌmpi] 脾气暴躁的，易怒的 get out of the wrong side of the bed 下错了床（指早上起床时心情不好） be down to 归因于，是…的结果 sleep apnea [ˈæpniə] 睡眠呼吸暂停 come into play 起作用，发挥作用 child prodigy [ˈprɒdədʒi] 神童，天才儿童 MBE 大英帝国勋章（Member of the Order of the British Empire） mathematician [ˌmæθəməˈtɪʃn] 数学家 formula [ˈfɔːmjələ] 公式，方案，方法 poll [pəʊl] 民意调查，投票 commission [kəˈmɪʃn] 委托，委任，任命 onwards [ˈɒnwədz] 从…起，向前，继续 day in day out 日复一日，天天如此 methodical [məˈθɒdɪkl] 有条理的，有条不紊的 transitional period [trænˈzɪʃənl] 过渡时期，过渡期 suppress [sə'pres] 抑制，压抑 hormone [ˈhɔːməʊn] 激素，荷尔蒙 melatonin [ˌmeləˈtəʊnɪn] 褪黑素（调节睡眠的激素） serotonin [ˌserəˈtəʊnɪn] 血清素（影响情绪等的神经递质） cortisol [ˈkɔːtɪsɒl] 皮质醇（参与调节睡眠觉醒周期的应激激素） yoga [ˈjəʊɡə] 瑜伽 loosen you up 使放松，舒展身体 sleep inertia [ɪˈnɜːʃə] 睡眠惯性（刚醒来时的昏沉状态） lie-in 睡懒觉，赖床 compensate [ˈkɒmpenseɪt] 补偿，弥补 sleep deficit [ˈdefɪsɪt] 睡眠不足，睡眠亏欠 circadian rhythm [sɜːˈkeɪdiə] 昼夜节律，生物钟 snoozer [ˈsnuːzə(r)] 按掉闹钟继续睡的人 deprive of [dɪˈpraɪv] 剥夺，使丧失 secrete [sɪˈkriːt] 分泌（激素等） takeaway [ˈteɪkəweɪ] 要点，关键信息 🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】

The Need to Be Alone in a Social World Because our culture places such a high value on sociability, it can be deeply awkward to have to explain how much – at certain points – we just need to be alone. We may try to pass off our desire as something work-related: people generally understand a need to finish off a project. But in truth, it's a far less respectable and far more profound desire that may be driving us on: unless we are alone, we feel at risk of forgetting who we are. We, the ones who are asphyxiated without periods by ourselves, take other people very seriously – perhaps more seriously than those in the uncomplicated ranks of the endlessly gregarious. We listen closely to stories, we give ourselves to others, we respond with emotion and empathy. But as a result, we cannot keep swimming in company indefinitely. At a certain point, we have had enough of conversations that take us away from our own thought processes, enough of external demands that stop us heeding our inner tremors, enough of the pressure for superficial cheerfulness that denies the legitimacy of our latent inner melancholy – and enough of robust common-sense that flattens our peculiarities and less well-charted appetites. We need to be alone because life among other people unfolds too quickly. The pace is relentless: the jokes, the insights, the excitements. There can sometimes be enough in five minutes of social life to take up an hour of analysis. It's a quirk of our minds that not every emotion that impacts us is at once fully acknowledged, understood or even – as it were – truly felt. After time among other people, there are a myriad of sensations that exist in an 'unprocessed' form within us. Perhaps an idea that someone raised made us anxious, prompting vague impulses for changes in our lives. Perhaps an anecdote sparked off an envious ambition that's worth decoding and listening to in order to grow. Maybe someone subtly fired an aggressive dart at us, and we haven't had the chance to realise we are hurt. We need some quiet time to console ourselves by formulating an explanation of where the nastiness might have come from. We are far more vulnerable and tender-skinned than we're encouraged to imagine. By retreating into ourselves, it looks as if we are the enemies of other people, but our solitary moments are, in reality, a homage to the richness of social existence. Unless we've had time alone, we can't be who we would like to be around our fellow humans. We won't have original opinions. We won't have lively and authentic perspectives. We'll be – in the wrong way – a bit like everyone else. We're drawn to solitude not because we despise humanity but because we are properly responsive to what the company of others entails. Extensive stretches of being alone may, in reality, be a precondition for knowing how to be a better friend and a properly attentive companion. 词汇表 sociability [ˌsəʊʃəˈbɪləti] 社交性，社交能力，好交际 pass off as 把…伪装成，冒充为 asphyxiate [ˈæsfɪksieɪt] 使窒息，使闷死 uncomplicated ranks 容易的群体（这里指社交中轻松自如的人 ） gregarious [ɡrɪˈɡeəriəs] 爱交际的，合群的 empathy [ˈempəθi] 同理心，共情 indefinitely [ɪnˈdefɪnətli] 无限期地；不确定地 heed [hiːd] 注意，留心 tremor [ˈtremə(r)] （身体或声音的）颤抖 legitimacy [lɪˈdʒɪtɪməsi] 合法性，合理性 latent [ˈleɪtnt] 潜在的，潜伏的 melancholy [ˈmelənkəli] 忧郁，悲伤 robust [rəʊˈbʌst] （观点等）强硬的，强有力的 flatten ['flæt(ə)n] 摧毁，抹杀；弄平 peculiarity [pɪˌkjuːliˈærəti] 特点，特性；古怪，怪癖 well-charted appetites [tʃɑːtɪd ˈæpɪtaɪts] 被充分探索的渴望 unfold [ʌnˈfəʊld] 展开，发展，呈现 relentless [rɪˈlentləs] 不间断的，持续强烈的 quirk [kwɜː(r)k] 怪异之处，怪癖，怪事 a myriad of [ˈmɪriəd] 无数的，大量的 sensation [senˈseɪʃn] 感觉，感受；知觉 unprocessed [ˌʌnˈprəʊsest] 未处理的；未加工的 vague impulses [veɪɡ ˈɪmpʌlsɪz] 模糊的冲动，隐约的念头 anecdote [ˈænɪkdəʊt] 趣闻，轶事，传闻 spark off [spɑːk] 引发，触发 decode [ˌdiːˈkəʊd] 揣摩，解读；解码 fire an aggressive dart at [əˈɡresɪv dɑːt] 向…发起猛烈攻击，强烈抨击 console [kənˈsəʊl] 安慰，抚慰 nastiness [ˈnɑːstinəs] 恶意，不友善的行为 tender-skinned [ˈtendə(r) skɪnd] 敏感的，娇嫩的；脸皮薄的 retreat into oneself [rɪˈtriːt] 躲进内心世界；退隐，离群索居 solitary [ˈsɒlətri] 独处的，独居的；孤独的 homage [ˈhɒmɪdʒ] 敬意，崇敬 solitude [ˈsɒlɪtjuːd] 独处，独居；孤独 responsive [rɪˈspɒnsɪv] 反应迅速的，积极反应的 entail [ɪn'teɪl] 需要，牵涉，使必要 extensive stretches of [ɪkˈstensɪv stretʃɪz] 长时间的；大面积的 precondition [ˌpriːkənˈdɪʃn] 先决条件，前提 attentive [əˈtentɪv] 体贴的，留心的 🏫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】

Tea and coffee for hectic life Let's face it – most of us can't resist a cup of tea or coffee sometimes. They're a perfect pick-me-up and comforter. But there are alternative beverages, so why have we chosen these as our go-to drinks to soothe our hectic lives? And which one is superior? Let's start with tea – it's the second most consumed drink in the world. For many – especially the British – having a 'cuppa' is a daily ritual. The caffeine contained in it helps wake you up in the morning, and throughout the day we'll make a brew to distract us from our work or to be sociable. And according to some scientists, habitual tea consumption can have some health benefits. Andrew Steptoe, a professor from University College London's Department of Epidemiology and Public Health, told BBC Food that drinking black tea "may speed up recovery from the daily stresses in life… but we do not know what ingredients of tea were responsible for these effects on stress recovery and relaxation". Coffee is tea's 'trendier' rival. Its popularity has grown over the years, and this is reflected in the number of coffee shops we see around – places to hang out, do business or catch up with friends. Coffee can taste great and can be served in many ways, but it's sometimes how you have it that can be seen as a status symbol or the preserve of hipsters! Of course, it gives you a strong caffeine hit – roughly double of that contained in tea. However, too much can lead to anxiety. Sleep scientist Matt Walker told the BBC that caffeine can decrease the amount of restorative deep sleep you have. But some scientists say drinking coffee – and green tea – can also be good for us. Researchers at Osaka University linked drinking a daily cup of coffee with a lower risk of death among both stroke survivors and healthy people, while drinking seven or more cups of green tea was associated with a lower risk of death among both heart attack and stroke survivors. So, whether we turn to coffee or tea for its taste, its image or as a lifestyle choice, it could be a lifesaver! 词汇表 pick-me-up 提神饮料，提神物品 comforter [ˈkʌmfətə(r)] 起安慰作用的人或物 alternative beverages [ɔːlˈtɜːnətɪv ˈbevərɪdʒɪz] 替代饮品 go-to drinks 首选饮品，常备饮品 soothe [suːð] 缓解，减轻（疼痛、压力等） hectic [ˈhektɪk] 忙碌的，繁忙的 superior [suːˈpɪəriə(r)] 更好的，更胜一筹的 cuppa [ˈkʌpə] （英式口语）一杯茶 daily ritual [ˈrɪtʃuəl] 日常仪式，例行公事，习惯 caffeine [ˈkæfiːn] 咖啡因 make a brew [bruː] 泡茶，煮咖啡 sociable [ˈsəʊʃəbl] 合群的，好交际的，善于社交的 habitual [həˈbɪtʃuəl] 习惯性的，惯常的 epidemiology [ˌepɪˌdiːmiˈɒlədʒi] 流行病学 ingredient [ɪnˈɡriːdiənt] 成分，原料 trendy [ˈtrendi] 时髦的，流行的 rival [ˈraɪvl] 竞争对手 hang out 聚会，一起玩；闲逛 catch up with 与…叙旧，了解的近况 status symbol [ˈsteɪtəs] 身份象征，地位的象征 preserve [prɪˈzɜːv] （某人或某团体的）专属领域，独有活动 hipster [ˈhɪpstə(r)] 潮人，赶时髦的人 restorative [rɪˈstɒrətɪv] 有助于恢复的，恢复精力的 stroke survivor [strəʊk səˈvaɪvə(r)] 中风幸存者 lifesaver [ˈlaɪfseɪvə(r)] 救命物，救星 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Can 'degrowth' save the planet? Phil Hello, and welcome to 6 Minute English from BBC Learning English. I'm Phil and today we have Hannah joining us again from BBC podcast, What in the World. Welcome Hannah. Hannah Hey Phil, it is so great to be back here. So, I'm wondering, do you do things that you think are good for the planet? Phil I try, but I don't think I do enough. So, maybe I cycle more than I drive, and I try to recycle things, but I should be doing a lot more. Hannah But some people think that to deal with climate change, we can't just rely on individuals. Phil, it's not up to you and me. We need to actually change the way our economy works. And this is an idea called degrowth, and we've been investigating it at What in the World, and we're going to learn more about it today. Phil But first, our quiz question. World leaders promised in 2015 to limit global temperature rises. But what was the limit they agreed to? Was it: a. 1.5C, b. 2.5C, or c. 3.5C? Hannah I think I know this one, Phil. I think it's 1.5C. Phil OK. We'll find out the answer later in the programme. So, Hannah, you've been researching degrowth – what does that mean? Hannah Well Phil, traditionally governments have always wanted to grow the economy. More money, more jobs and more stuff. But degrowth is a different way of thinking about things. Some people say that to tackle the climate crisis we need to stop our economies from growing. We need to stop using and making more and focus on using fewer of the Earth's natural resources. The people who support the idea of degrowth, are often called degrowthers. Phil Right, OK, so degrowthers argue we should make and use less stuff. Hannah Yes, mostly. It's a little bit more complex than that. And I spoke to BBC journalist Alvaro Alvarez, who told me more about the idea. Alvaro Alvarez So, degrowth is not saying that we need to reduce everything. It's saying that we need to decrease some elements of our production that are not beneficial. An example of those elements would be fast fashion, private jets, the beef and meat industry. So it's not about decreasing everything. Phil Alvaro says that degrowthers believe we should reduce some elements of production. An element of something is a part of something. Hannah And according to Alvaro, these elements of production are not believed to be beneficial. If something is beneficial, it is useful or good. Phil One example of a kind of production that degrowthers disagree with is fast fashion. Fast fashion refers to clothes that are made very cheaply and quickly, so that customers can afford to buy new outfits more often. Hannah Exactly. And before we go any further, many economists do not think that degrowth is a good idea. Some of them argue that it would create more poverty. And some economists believe degrowth would actually make it harder to solve the climate crisis. Phil For example, Professor Sam Fankhauser, an economist at Cambridge University in the UK, spoke to you on What in the World. And he argues that degrowth could limit innovation. Sam Fankhauser I think degrowth underestimates the power of innovation. Degrowth underestimates the need for investment that we need in new technology and in new solutions. And degrowth underestimates the social, sort of, feasibility of what they propose. Hannah So, Professor Fankhauser thinks that degrowth underestimates many things, such as innovation. If you underestimate something, you don't understand the true importance or size of it. Phil Another factor that Professor Fankhauser says is underestimated by degrowthers is the feasibility of social change. Feasibility means the possibility that something can be achieved. It comes from the adjective feasible. For example, I could say that I think it's feasible for us to finish this podcast in six minutes. I think that we can do it! Hannah Well, Phil, we're going to have to get a move on. I think it's time to hear the answer to your quiz question. Phil I asked how much world leaders agreed to limit global temperature rises to. The answer is 1.5C, which scientists believe is needed to stop the worst impacts of climate change. Hannah I got it right! OK, so let's recap some of the vocabulary we've learned, starting with degrowth, which is the economic idea that we should use and make less stuff. Phil An element of something means a part of something. Hannah Beneficial means useful or good. Phil Fast fashion refers to clothes that are made cheaply and quickly, so that people can buy them more often. 📝字数限制，完整文本、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】