學英語環遊世界

标题：Day7｜为好的睡眠创造更好的空间 Create Space for Your Better Sleep“The most important thing I do each morning is steady myself by not allowing a sense of urgency to penetrate.” — Matthew Weatherley-White每个早晨我做的最重要的事就是不让紧急感去影响我。这是第七天“赢得早起”的任务信息：Another way to help yourself get a better sleep, and be better prepared for the mornings is to create a space that's all about sleep. If you need total silence and complete darkness, consider blackout curtains and ear plugs. If you like background noise and a little night light, find a playlist or show that is easy to sleep to. Everyone has their own way of getting the best sleep possible, so take some time to tum your bedroom into a place where it can happen easily. Use the space below to brainstorm how you can transform your space if needed.帮助自己获得更好的睡眠，并为早晨做好充分的准备的另一种方法是创建一个专门用于睡眠的空间。如果你需要完全的寂静和漆黑，考虑使用遮光窗帘和耳塞。如果你喜欢背景噪音和一点夜灯，找一个容易入睡的播放列表或节目。每个人都有自己获得最佳睡眠的方式，因此花些时间将您的卧室变成一个可以轻松入睡的地方。使用下面的空间来思考，如果需要的话，你可以如何改造你的空间。Bed 床：Light 光：Sound 声音：Smell 气味单词记忆：1.Penetrate 刺穿2.Silence 寂静3.Blackout 全黑4.Ear plugs 耳塞5.Brainstorm 脑力激荡6.Transform 转变免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起具乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com

节目播出有变动…

“Every morning is a reminder to let go of the past and embrace the present.” — Tonmoy Acharjee每一个早晨都是放掉过去和拥抱现在的提醒标题：Day 6｜睡前写日记 Journal before bed这是第六天“赢得早起”的任务信息：It can be hard to get a good night's sleep if you have a lot on your mind from the day before. However, a great way to process all these thoughts and/or worries is to journal about them before bed. This way, you can get a better sleep, and be much more refreshed in the morning. Use the exploration questions below to start your nightly journaling, so that you can make your mornings a little brighter.如果你有很多来自前一天的烦恼或思绪，那么要获得一个良好的夜间睡眠可能会很困难。然而，一个很好的处理这些思绪和烦恼的方法是在睡前写日记。这样，你可以获得更好的睡眠，早上感到更加精神饱满。请使用探索问题开始你的夜间日记，以使你的早晨变得更加明亮。Is anything bothering you today? 今天有哪些事在干扰你？Is this something that you can control? 有哪些事是你能控制的？If it is, what can you do to fix it? 如果可以，你可以做些什么？If it's not, kindly talk yourself into letting it go as if you were counseling a good friend without being critical about yourself. 如果不能做什么，试着用好朋友的温暖不批判口气告诉自己要放下。What are some things you want to get off your chest/vent about? 有没有哪些事，是你想要抱怨下或吐下苦水的？1.process 处理2.bother 干扰3.Counsel 谘询4.Critical 苛刻的免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起具乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com

"One day you will wake up and there won’t be any more time to do the things you’ve always wanted. Do it now." — Paulo Coelho有一天你会醒来然后发现你没有更多的时间去做你一直想做的事。现在就去做。标题：Day 5｜晚间仪式 Nighttime routine for better mornings这是第五天“赢得早起”的任务信息：Many times, it's best to actually “start” your morning routine the night before. You can do this by laying out your clothes, setting up a timer for your coffee maker, food prepping your breakfast, etc. Any small things you can do to save yourself time in the mornings can be the difference between a stressful or great morning. Use the space below to come up with a nightly routine that sets your mornings up for success.许多时候，实际上是在前一天晚上开始你的早晨日常生活最佳的方法。你可以通过准备好您的衣物、设置咖啡机的计时器、预备早餐等方式来实现这一点。你可以做的任何小事情，都可以帮助你在早晨节省时间，这可能会使你的早晨有压力或愉快之别。请使用以下空间来设计一个每晚的日常生活，以确保你的早晨顺利进行。Prep 准备Stressful 有压力的Lay out 拿出来平放免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起具乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com

标题：Day 4｜清理 Clean up“Eating right and taking the time to slow down and plan in the morning is crucial to a productive day.” — David Moore 好好地吃饭还有花一点时间慢下来在早晨中计划事有效率一天的关键。这是第四天“赢得早起”的任务信息：A clean and organized environment can be a huge stress and time saver in the mornings. However, don't feel like you have to make your housework like a magazine. Organization styles are different for everyone, so make sure that you are creating a space that makes sense to YOU. Making time to clean up every day can save you from not being able to find important items, tripping on things left out, and many more little things that can put a damper on your mornings. Below, let's start with the most logical spaces to win your mornings. Consider the spaces below that you might visit each morning. Organize these spaces for maximum efficiency to start your day.一个清洁有序的环境在早晨可以节省大量的压力和时间。然而，不必让你的家居像杂志一样整洁。每个人的组织风格都不同，因此确保你正在创建一个对你来说有意义的空间。每天花时间清理可以帮助你避免找不到重要物品、绊倒在落在外面的东西上，以及其他可能影响早晨心情的小事情。以下是让你赢得早起的空间列表，请考虑整理和清理这些空间，以最大效益来开始你的一天。单词记忆：1.Organized 有序的2.Tripping on 在...被绊倒3.Damper 使人扫兴的事4.Logical 有逻辑的5.Maximum 最大效益的免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起具乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com

“When you do something beautiful and nobody noticed, do not be sad. For the sun every morning is a beautiful spectacle, and yet most of the audience still sleeps.” — John Lennon当你做一件美丽的事然而没人发觉，不要伤心，因为每个早晨太阳升起都是好美丽的景象，然而大部分的观众仍然在睡觉。这是第三天“赢得早起”的任务信息：Another way to get better mornings is to make sure you're taking good care of yourself. Part of this is practicing self care regularly. You can do this however you want, but make sure that it's always something that you enjoy- self care shouldn't feel like a chore. When you feel like you're taken care of and feeling your best, starting your days on a positive note every morning will be much easier. Come up with a list of self care practices that you love, and what the best times are to do them.要让早晨变得更美好的另一种方法是确保好好照顾自己。其中一部分是定期实践自我关怀。你可以以任何你喜欢的方式来做，但确保它总是让你愉快的事情 - 自我关怀不应该感觉像一个琐事。当你感到受到照顾并且感觉最佳时，每天早上以积极的心情开始将变得更容易。列出你喜爱的自我关怀做法，以及最适合进行它们的时间。For example:Sit quietly at a park and watch people or nature 静静地坐在公园里然后观察人们或自然Journal on a piece of paper 在纸上面写日记Resist pulling out your phone when bored 避免在无聊的时候拿出手机单词记忆：1.Self-care 自我关怀/自爱2.Chore 琐事3.Practice 练习4.Journal 写日记5.Resist 抵抗6.Pull out 拿出免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起具乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com

“Don’t count the days. Make the days count.” — Muhammad Ali不要数日子，而是让每个日子都算数！今天Day 2的信息：Setting a schedule can do wonders for your morning routine. When you have a standard time/way of working through your mornings, you will find it easier to follow through with everything you need/want to do. Having a schedule can prevent stress, and make frazzled, rushed mornings a thing of the past. Use the questions below to come up with a basic morning time schedule so that you know exactly how much time you have to get your day started.制定一份日程表对于你的早晨日常生活有着神奇的作用。当你在早晨拥有一个固定的工作时间和方式时，你会发现更容易完成所有你需要或想要做的事情。制定一份日程表可以避免压力，使紧张匆忙的早晨成为过去。请使用以下的问题来制定一份基本的早晨时间日程表，以便你确切知道你有多少时间来开始你的一天。When do you want to get up? What time is breakfast? What time will you get dressed? 你想要几点起床？几点吃早餐？几点准备着装完毕呢？单词记忆1.Count 算数/数2.Schedule 行程3.Prevent 防止4.Stress 压力｜Stressed 有压力的 Desserts 甜点（压力倒过来就是甜点啦）****免费加入我的30日赢得早起挑战https://flywithlily.com/30（微信公众号：Englishfit）申请加入迷你退休营https://flywithlily.com/discover早起具乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com

“Every morning, I wake up saying, 'I’m still alive, a miracle.' And so I keep on pushing.” — Jim Carrey每个早晨，我都会醒着说：我还活着啊，是一个奇迹，所以我就会继续努力。Day 1｜目标 ObjectiveDay 1 的信息：If you're ready to start building a morning routine that sets you up for success every day, then this challenge is for you! Whether you want to make your mornings more efficient, save time or you just aren't a morning person, you will find a way to make them better in the next 30 days. For today, however, you will be writing down the goals and objectives you would like to achieve with this podcast challenge. By doing this, you are building a foundation that will help keep you motivated on days you might want to give up.如果你准备开始建立一个每天都能让你取得成功的早晨仪式，那么这个挑战适合你！无论你想要让早晨更高效，节省时间，还是你只是不喜欢早上，你都会在接下来的30天内找到改善的方法。然而，今天，你将要写下你希望通过这个播客挑战实现的目标。通过这样做，你正在建立一个基础帮助你在可能想要放弃的日子保持动力。探索问题：What do you want a good morning or start of the day to look like? 你希望一个美好的早晨或一天的开始是什么样子的？What are some specific things you would like to include in your morning routine?你希望在你的早晨仪式中包括哪些具体的事情？What has prevented you from making your mornings better in the past?在过去，是什么阻碍了你让早晨变得更好？What are some things that work for you?有哪些对你有效的方法？單詞記憶：1.Morning routine 早起仪式2.Challenge 挑战3.Whether 无论4.Objectives 目标5.Achieve 达成免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起俱乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com社交媒体 FACEBOOK & LINE官方&微信官方帐号FACEBOOK https://facebook.com/flywithlilyLINE官方帐号 https://line.me/R/ti/p/{flywithlily}Instagram https://instagram.com/flywithlily

“Lose an hour in the morning, and you will spend all day looking for it.” — Richard Whately早上失去一个小时，你会整天都找它。“Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier and healthier life.” — Germany Kent你的早晨会为你整周设下它的tone调（调性），你会看见自己越来越强壮活出一个更满足、快乐和健康的生活。“Morning is an important time of day, because how you spend your morning can often tell you what kind of day you are going to have.” — Lemony Snicket早晨是一天重要的时间，你如何过你的早晨通常也就决定了你怎么过一天。“I’ve found that the first thirty minutes of my day have the biggest impact on how I feel for the rest of my waking hours.” — Molli Sullivan我发现我早上的前面30分钟通常给我剩下一天最大的影响。免费加入我的30日赢得早起挑战https://flywithlily.com/30申请加入迷你退休营https://flywithlily.com/discover早起俱乐部：云雀实验室https://flywithlily.com/5am一对一谘询服务https://flywithlily.com/coachingFly with Lily Podcasthttps://flywithlily.com/mypodcast/我的网站https://flywithlily.com社交媒体 FACEBOOK & LINE官方&微信官方帐号FACEBOOK https://facebook.com/flywithlilyLINE官方帐号 https://line.me/R/ti/p/{flywithlily}Instagram https://instagram.com/flywithlily我在好学校的Podcast课程https://hahow.in/cr/lily-podcaster

这个录音有点久远，是2021年11月我还在台东的家，Ivan又环岛行经过～～～两年过去了我们都在追寻我们的梦！Ivan的网站：https://ivanchiou.wordpress.com/他的email：[email protected]