英语每日一听 | 每天少于5分钟

Is your house at its tidiest when you've got a deadline coming up? Do you have a list of jobs that you really need to do, but you really don't want to start doing? Procrastination can mean that we spend more time putting off a job than we'd ever actually spend completing it. Understanding why we do it might help us to understand how to stop doing it.
当截止日期临近时，你的房子是最整洁的吗？ 您是否有一份确实需要做但又不想开始做的工作清单？ 拖延可能意味着我们花在推迟某项工作上的时间比实际完成它所花的时间还要多。 了解我们为什么这样做可能有助于我们了解如何停止这样做。

There are different reasons why people procrastinate. Some people avoid tasks if they can relate them to traumatic situations in their past. Sometimes we don't do certain tasks because we're swamped with other things. If people are unhappy about being asked to do something, they might put it off to feel like they are regaining some control. Another common reason for procrastination is just the worry that doing something will be unpleasant or that we will not be able to do it well enough to satisfy ourselves.
人们拖延的原因有很多。 有些人如果能将任务与过去的创伤情况联系起来，就会逃避任务。 有时我们不做某些任务是因为我们被其他事情淹没了。 如果人们对被要求做某事感到不满，他们可能会推迟去做，因为他们感觉自己正在重新获得一些控制权。 拖延的另一个常见原因是担心做某事会令人不愉快，或者我们无法做得足够好来满足自己。

This last kind of procrastination can be a result of our mindset. People with a perfectionist mindset are likely to have a very rigid idea of what success in a task looks like. This is coupled with being anxious not to fail at that task. Psychology lecturer Annemiecke Apergis-Schoute points out that procrastination can be the result of a struggle between our brain's reward and threat systems. If the threat of failure or discomfort is greater than the potential reward from doing the task, we're likely to avoid it.
最后一种拖延可能是我们心态的结果。 具有完美主义心态的人可能对任务的成功是什么样子有非常僵化的想法。 与此同时，我们还渴望不让这项任务失败。 心理学讲师 Annemiecke Apergis-Schoute 指出，拖延可能是我们大脑的奖励系统和威胁系统之间斗争的结果。 如果失败或不适的威胁大于完成任务的潜在回报，我们很可能会避免它。

Cognitive flexibility could help us to avoid procrastinating. If we change the way that we think about a task, it can be easier to start working on it. If we can challenge our expectation of what succeeding could be, and how uncomfortable working on the task will be, it can seem less threatening. Breaking down tasks into small components also makes them less daunting as well as providing a feeling of achievement when each of these steps is completed. It can also be useful to consider what triggers procrastination for you. Having a better understanding of this can help you get things done.
认知灵活性可以帮助我们避免拖延。 如果我们改变思考任务的方式，就会更容易开始处理它。 如果我们能够挑战我们对成功的期望，以及完成这项任务会有多不舒服，那么它看起来就不那么具有威胁性了。 将任务分解为小组件也可以让它们不那么令人畏惧，并且在完成每个步骤时提供一种成就感。 考虑一下是什么引发了你的拖延也很有用。 更好地理解这一点可以帮助您完成工作。

Last year, global temperatures were cooled slightly by a natural weather pattern in the Pacific called La Niña. That meant it wasn't quite as hot as 2024, but the long-term trend is clear. The last 11 years were the hottest of all those recorded since the mid-19th century. And scientists fear that the planet could soon breach the long-term target of limiting the rise in global temperatures to 1.5 degrees above pre-industrial levels, possibly by the end of the decade.
去年，全球气温受到太平洋地区一个被称为 “拉尼娜” 的自然气候模式的影响而略有下降。这意味着虽然去年全球气温并没有 2024 年热，但长期趋势显而易见。过去的 11 年是自 19 世纪中叶有记录以来最热的年份。科学家们担忧地球的气温可能很快就会突破限制全球气温较工业化前水平上升 1.5 度的长期目标，而这很可能会在本年代末发生。

Scientists say there's no doubt that this warming is caused by humanity's vast carbon emissions, mainly from burning fossil fuels.
科学家们表示，毫无疑问，气候变暖的趋势是由人类活动所导致的大量碳排放造成的，这类排放主要源于化石燃料的燃烧。

My friends and family have always been like, I don't want to say they've been unsupportive, but they definitely did not understand what I was doing.
我的朋友和家人总是这样，我不想说他们一直不支持我，但他们肯定不理解我在做什么。

There are so many people who, for whatever reason, believed that they are not capable of practicing yoga.
很多人出于各种原因都认为自己没有能力练习瑜伽。

And I just thought that was wild, because the yoga practice is really meant for everyone. It's meant for every stage of life, no matter what happens to you.
我觉得这太疯狂了，因为每个人都可以练习瑜伽。它适合人生的每个阶段，无论你发生了什么。

But we have this very limited idea of what a yoga practitioner looks like.
但是我们对瑜伽练习者的认知非常局限。

We think that it's only a white, slender-bodied, cisgender, heterosexual person, usually a woman, usually wealthy, usually traditionally educated.
我们认为瑜伽练习者只能是白人，身材苗条，顺性别，异性恋，通常是女性，通常很富有并且受过传统教育。

And if we're not in that bubble, then we think it's not for us. And I've realised that through being visible on social media, there's a way to really shift that paradigm.
如果我们不在这个圈子里，我们就会认为瑜伽不适合我们。我意识到，通过在社交媒体上展现自己的影响力，可以真正改变这种观念。

Yoga is key for my life. When you were practicing something that really pushes you out of your comfort zone, there's something magical about seeing who you really are.
瑜伽是我生活的关键。当你练习一些真正能让你突破舒适区的动作时，你会看到真正的自己，这会带来一种神奇的感觉。

Exhale, forward fold, over your legs. Take it in, breathe it in, inhale, lengthen it out, through the spine to the chest. Exhale, clamp the hands down, step back, high point.
呼气，向前躬身，越过双腿。吸气，舒展身体，从脊椎到胸部全部舒展开来。呼气，双手向下，后退，抬到高点。

It's definitely something that wasn't a goal of mine, like I never wanted to be a yoga teacher. People would ask me to come teach them.
这绝对不是我的目标，我从来没想过成为一名瑜伽老师。人们会让我来教他们。

I would just be like, you should try this teacher, you should do this thing, because like there are literally thousands of yoga teachers.
我会说，你应该试试跟这位老师学。你应该这样做，因为有成千上万的瑜伽老师。

Why do you need for me to come teach you? But I didn't realize how important it is to have a lot of different voices speaking about this experience.
你为什么要我来教你？但我当时没有意识到，听到不同的声音来讲述这段经历是多么重要。

Because we're not all speaking the same language, whether that's like, a metaphorical language, or a literal language.
因为我们说的并非同一种语言，无论是比喻性的语言，还是字面意义上的语言。

And while my message can't resonate for everyone and it won't, it could resonate for at least one person. And that has really motivated my whole teaching practice.
虽然我的理念不可能引起所有人的共鸣，但至少可以引起一个人的共鸣。这确实激励了我的整个教学实践。

It's just wanting to reach the one person who needs to hear what I'm saying. [解析]
我只是想找到那个需要倾听我的人。

My name is Chelle Dalager and I coach the boys varsity basketball team at Churchill County High School.
我叫切尔勒·达拉格，在丘吉尔郡高中执教男子校队篮球。

In the state of Nevada, I'm the first female coach to coach a boys varsity program.
在内华达州，我是首位执教男子校队项目的女教练。

There's really more to basketball than just the game of basketball. It really is about life lessons.Your life is full of wins and losses you know.
篮球的意义远不止于比赛本身，它蕴含着生活的哲理。人生充满了成败得失。

You feel like you've done something great and sure enough somebody will knock you down, or you feel like you're maybe not so great, and then something picks you up.
你觉得自己做了件了不起的事，但是肯定有人会打倒你，或者你感觉自己可能没那么出色，然后又会有事情让你振作起来。

Teaches kids discipline, teaches them about work ethic and teaches about being able to rely upon somebody and about a commitment to a family.
我教孩子们遵守纪律，教导他们树立职业道德，教导他们懂得能够依靠他人以及对家庭承担责任。

First off, you're not always going to reach your goal, right? You're not always going to make it. That's just part of life and part of basketball.
首先，你并非总能实现目标，对吧？你并非总能成功。这就是生活的一部分，也是篮球的一部分。

What you should never do is stop or quit playing hard or stop you know trying to at least get the highest number you can get.
你永远不应该停下或放弃努力，至少也要尽力争取能达到的最高目标。

We made lots of good progress when we were early, right? So then, you all went home and had turkey legs. And then I don't know what happened, right?
我们早期取得了许多不错的进展，对吧？然后你们都回家吃了火鸡腿。接着我就不知道发生了什么，对吧？

Like our minds aren't focused on basketball anymore. And really this is where we should be the most focused we can be. Understand?
好像我们的心思已经不在篮球上了。这才是我们应该最专注的地方，明白吗？

So talk to your pals and get them out. Okay? Questions? Collin? Guys? All right. Let's go. Let's go. Let's go.
跟你的伙伴们说说，把他们叫出来。好吗？有问题吗？科林？伙计们？好了，咱们走吧。

At this ilicon valley high school, teachers are locking up students'phones.
在硅谷的这所高中，老师们把学生的手机都锁了起来。

Checking their phones and texting and going on social media, and I would confiscate the phone over and over and over.
他们不停地看手机、发短信、刷社交媒体，我就得一遍又一遍地没收他们的手机。

We were just playing for a night, like on top of the desks with their phones, like in the middle of class.
我们只是晚上玩，在课堂上玩手机。

We did see some students upwards of like 11, 12 hours of screen time a day.
我们确实看到一些学生每天的屏幕使用时间长达11、12个小时。

Each student now has to stow their phone in this small cloth pouch with a magnetized lock.
每个学生现在必须把手机放在这个配有磁带锁扣的小布袋里。

This pin, and go right in here, and now it's kind of locked for the day. And then at the end of the day, they find one of these. And all they have to do is really tap it.
这个插销直接插到这里，然后这一整天手机就锁在里面了。一天结束后，他们会拿到一个这个东西。而他们要做的只是轻轻敲一下。

It is called a Yondr Pouch. Yondr is used at concerts and art venues for a phone free experience, but it is quickly found its way into schools in the U.S.and Europe.
这叫做Yondr袋。Yondr一开始用于音乐会和艺术场所，以提供无手机体验，但它迅速进入了美国和欧洲的学校。

The students are very engaged this year, instead of just taking selfies or looking at their phones. But some students struggle with smartphone separation.
今年学生们参与度很高，而不是只顾着自拍或者看手机。但有些学生难以与手机分离。

People put stuff on the needle. They'll break the needle. Or they'll even buy magnets online so they can unlock it.
人们往针上放东西，把针弄坏。或者他们会网购磁铁来解锁。

The school has wellness counselors available and support groups for those experiencing stress without their phones.
学校提供健康顾问服务，并为那些因没有手机而感到压力的人设立了支持小组。

It's harder to escape like our problems and our anxiety and depression when we don't have our phone sometimes.
有时没有手机，就会难以摆脱焦虑和抑郁这些状况。

What starts over this type of screen dependency is what motivated Yondr CEO Graham Dugoni, a former pro soccer player to create Yondr.
正是这种对屏幕的依赖促使前职业足球运动员格雷厄姆·杜戈尼创立了Yondr公司。

People primarily digesting the world through a screen 8 to 10 hours a day.
人们一般每天花8到10个小时浏览手机，了解这个世界发生的事情。

For me, it became very clear that the idea of device-free spaces in every modern urban setting is something that probably needs to happen and would be helpful.
对我来说，在每一个现代都市环境中设立无设备区域的想法显然很有必要实施，而且会大有裨益。

The cost of rent equipment is around 20,000 dollars per year or 12 dollars a student, which Gelb says so far seems more than worth it to the staff.
租赁设备的成本约为每年2万美元或每名学生12美元，格尔布表示目前教职员工们认为这钱花得很值。

It's tough to imagine what a classroom with cell phones would look like now.
如今很难想象教室里人手一部手机会是什么样子。

The greatest benefit they are hoping for is a big boost in grades once report cards come out.
他们最期待的好处是成绩能大幅提升。