# 【當日免費】(07/21)  How To Be Enough  如何成為「夠好」 的自己 (1)

https://www.youtube.com/watch?v=DxZ_mKhwkiI
Translation: zh-TW

[00:00] [music]
  [音樂]

[00:02] [singing]
  [歌唱]

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  [音樂]

[00:09] [singing]
  [歌唱]

[00:12] [music]
  [音樂]

[00:20] Hello everyone.
  大家好。

[00:22] My name is Garrett and today is a great day to learn something new.
  我叫Garrett，今天是學習新事物的好日子。

[00:26] So let's do that together, friends.
  所以，朋友們，我們一起來吧。

[00:27] My name is Anne Marie.
  我叫Anne Marie。

[00:30] And friends, you are watching Studio Classroom.
  朋友們，你們正在收看《空中英語教室》。

[00:34] Friends, it's time for another book review.
  朋友們，又到了書評時間。

[00:36] That's right.
  沒錯。

[00:37] Every month we like to take a look at a book that often will teach us some very important things about ourselves.
  每個月我們都會看一本書，這本書往往會教我們一些關於自己的非常重要的事情。

[00:45] And today's book that we're talking about is how to be enough.
  而今天我們要討論的書是《如何知足》。

[00:49] Right.
  對。

[00:50] It reminds me of a word we talked about earlier this month.
  這讓我想起我們這個月早些時候討論過的一個詞。

[00:54] That word is striving.
  那個詞就是「奮鬥」。

[00:55] We're all striving to be the best we can be or to please the people around us.
  我們都在努力成為最好的自己，或取悅我們周圍的人。

[01:01] And sometimes we have to find that balance between growing and getting better and also being satisfied with who we are.
  有時候我們必須在成長進步與對自己感到滿足之間找到平衡。

[01:12] We're going to talk all about it today.
  今天我們將全面討論這個話題。

[01:14] So let's get started with our first reading right now.
  那麼現在就讓我們開始第一段閱讀吧。

[01:23] How to be enough.
  如何感到足夠。

[01:25] Accepting yourself without giving up on growth.
  在不放棄成長的前提下接納自己。

[01:30] Many people believe that being hard on themselves is the key to success.
  許多人認為對自己嚴格是成功的關鍵。

[01:36] They think criticizing themselves keeps them going and prevents failure.
  他們認為自我批評能推動自己前進並避免失敗。

[01:41] This mindset is especially common in competitive environments.
  這種心態在競爭激烈的環境中尤為常見。

[01:46] In how to be enough, psychologist Ellen Hendriksen challenges this belief.
  在《如何感到足夠》一書中，心理學家艾倫·亨德里克森挑戰了這種信念。

[01:53] She explains that constant self-judgment often increases anxiety and fear instead of improving performance.
  她解釋道，持續的自我批判往往會增加焦慮和恐懼，而非提升表現。

[02:02] Rather than pushing people forward, tough self-talk can hold them back and limit creativity.
  與其推動人們前進，嚴厲的自我對話反而會阻礙他們並限制創造力。

[02:19] Hi there.
  你好。

[02:20] Welcome to Language Lab.
  歡迎來到語言實驗室。

[02:22] I'm Jack.
  我是傑克。

[02:24] Maya tried not to criticize Leo's cooking even though the soup tasted strange.
  瑪雅盡量不批評里奧的烹飪，儘管湯的味道很奇怪。

[02:41] You criticize criticism is a peeping penguin.
  你批評，批評是一隻偷窺的企鵝。

[02:47] The restaurant faced criticism after customers complained about slow service.
  這家餐廳在顧客投訴服務緩慢後面臨批評。

[03:00] Critical
  批評的

[03:07] Water is critical for survival, especially during long hikes.
  水對於生存至關重要，尤其是在長途健行時。

[03:20] You might often feel this way, friends.
  朋友們，你們可能經常會有這種感覺。

[03:22] You want to grow and become a better person, but sometimes it leads to feeling dissatisfied.
  你想要成長並成為更好的人，但有時這會導致感到不滿足。

[03:29] Let's talk about that tension.
  讓我們來談談那種緊張感。

[03:31] Okay, we are learning all about accepting yourself without giving up on growth.
  好的，我們正在學習如何在不放棄成長的情況下接納自己。

[03:40] And first we need to talk about this phrase giving up on.
  首先，我們需要討論「放棄」這個詞組。

[03:43] This means that you're going to stop trying for something.
  這意味著你將停止為某事努力。

[03:46] All right.
  好的。

[03:48] For example, we want to remind you don't give up on your dreams.
  例如，我們想提醒你不要放棄你的夢想。

[03:53] You could give up on something you're doing, or we could also say you give up on someone.
  你可能會放棄你正在做的事情，或者我們也可以說你放棄了某人。

[04:00] That's if you don't believe they're trustworthy.
  那是因為你不相信他們值得信賴。

[04:03] Yeah, you might not believe they're trustworthy, or you might not believe that you can repair your relationship.
  是的，你可能不相信他們值得信賴，或者你可能不相信你能修復你們的關係。

[04:09] with them.
  與他們一起。

[04:12] That's when we would use give up on with a person.
  那就是我們會對一個人放棄的時候。

[04:14] Here we are talking about giving up on growth.
  這裡我們在談論放棄成長。

[04:17] Okay, many people believe that being hard on themselves is the key to success.
  好的，很多人相信對自己嚴格是成功的關鍵。

[04:26] They think criticizing themselves keeps them going and prevents failure.
  他們認為批評自己能讓他們持續前進並防止失敗。

[04:30] I am definitely guilty of this, friends.
  朋友們，我絕對有這種傾向。

[04:33] I have over the years learned that being hard on myself might feel like I'm pushing myself, but sometimes it just leaves me really, really tired and frustrated.
  多年來我學到，對自己嚴格可能感覺像在鞭策自己，但有時只會讓我感到非常非常疲憊和沮喪。

[04:43] Yeah, and there's definitely a healthy amount and then going too far.
  是的，確實有健康的程度，然後是過度。

[04:48] Sometimes it's good to criticize maybe areas in which you're not working hard enough, but sometimes it just is too much.
  有時候批評自己可能在某些努力不足的領域是好的，但有時候就太過頭了。

[04:56] Okay, so our book is going to tell us the balance here.
  好的，所以我們的書會告訴我們這裡的平衡點。

[05:01] Let's read on.
  讓我們繼續讀下去。

[05:04] This mindset is especially common in competitive environments.
  這種心態在競爭環境中尤其常見。

[05:07] Now, we do use this word a lot when we talk about these
  現在，我們在談論這些時確實常用這個詞

[05:09] Type of self-help books.
  自助書籍的類型。

[05:12] It's the word mindset, and this is just talking about the way you think about things.
  這個詞是「心態」，而這只是在談論你思考事物的方式。

[05:18] You might often hear an encouragement to have a positive mindset.
  你可能經常聽到鼓勵要擁有積極心態。

[05:24] Think good about yourself and the world around you.
  對自己和周遭世界抱持正面想法。

[05:27] Hopefully, that can keep pushing you forward.
  希望這能持續推動你前進。

[05:30] Definitely.
  確實如此。

[05:32] In How to Be Enough, psychologist Ellen Hendriksen challenges this belief.
  在《如何足夠》一書中，心理學家艾倫·亨德里克森挑戰了這個信念。

[05:38] So, it sounds like the author of this book might not agree that that's the best way to go through life.
  所以，聽起來這本書的作者可能不同意那是度過人生的最佳方式。

[05:43] Absolutely.
  完全正確。

[05:45] She explains that constant self-judgment often increases anxiety and fear instead of improving performance.
  她解釋道，持續的自我批判往往會增加焦慮和恐懼，而非提升表現。

[05:54] So, it's doing just the opposite of what you want it to do.
  所以，它帶來的效果正好與你想要的相反。

[06:00] And here we see that term self-judgment, friends.
  朋友們，這裡我們看到了「自我批判」這個詞。

[06:03] This is the idea of being hard on yourself.
  這指的是對自己嚴苛的想法。

[06:05] For example, try stopping that self-judgment and be kind to yourself.
  例如，試著停止那種自我批判，並善待自己。

[06:11] I have heard before that you should talk to yourself the way you talk to other people, especially if you treat other people well, but you're not treating yourself so well.
  我以前聽說過，你應該用對待他人的方式對自己說話，尤其是如果你對他人很好，但卻沒有善待自己。

[06:21] That is a good idea.
  那是個好主意。

[06:24] All right, we continue on here.
  好的，我們繼續往下。

[06:27] Rather than pushing people forward, tough self-talk can hold them back and limit creativity.
  嚴厲的自我對話非但不會推動人們前進，反而會阻礙他們並限制創造力。

[06:33] We see this term tough here, friends.
  朋友們，我們在這裡看到「tough」這個詞。

[06:36] And what we're talking about is difficult or strong.
  而我們在討論的是困難或堅強。

[06:41] This can be a positive thing or a negative thing.
  這可以是正面的事，也可以是負面的事。

[06:43] Yeah, you might say, "When I was growing up, my parents were very tough on me.
  是的，你可能會說：「我小時候，父母對我要求很嚴格。

[06:49] There wasn't a lot of encouragement."
  沒有太多的鼓勵。」

[06:51] Or you could say life can be tough sometimes.
  或者你可以說，生活有時很艱難。

[06:53] Often, if you're using this to describe a person, though, it can be positive.
  不過，如果你用這個詞來形容一個人，它往往是正面的。

[06:58] Like you can say, "She has been through a lot, but it has made her really tough."
  比如你可以說：「她經歷了很多，但這讓她變得非常堅強。」

[07:04] Yeah, and here we're describing this self-talk that is tough, which sounds a bit more judgmental.
  是的，而這裡我們在描述這種嚴厲的自我對話，聽起來帶有更多批判性。

[07:11] Definitely.
  確實如此。

[07:11] It's definitely negative in
  這絕對是負面的

[07:14] This situation.
  這種情況。

[07:17] Our writer is saying you don't want to constantly be giving yourself tough self-talk.
  我們的作者說，你不希望一直對自己進行嚴厲的自我對話。

[07:21] And it is interesting that it says it limits creativity.
  有趣的是，它說這會限制創造力。

[07:25] I wonder why that is.
  我想知道為什麼會這樣。

[07:28] Maybe with a positive mindset, you allow yourself to think of ideas that are a little more risky.
  也許有了積極的心態，你允許自己想出一些稍微冒險的想法。

[07:34] I think that maybe with tough self-talk, we're judging ourselves because we didn't meet a goal or do something in a way we feel that is right, but maybe our judgment could be wrong.
  我認為，也許在嚴厲的自我對話中，我們在評判自己，因為我們沒有達到目標，或者沒有以我們認為正確的方式做事，但我們的判斷可能是錯的。

[07:47] Maybe we didn't do it the way we thought it should be done, but the way that we did it is actually more creative and would lead us in a new direction.
  也許我們沒有按照我們認為應該的方式去做，但我們實際做的方式反而更有創造力，會引領我們走向新的方向。

[07:55] Sometimes to learn new things or to grow, you need to try lots of different things.
  有時候，要學習新事物或成長，你需要嘗試很多不同的事情。

[07:59] You'll fail at some of them, but sometimes you'll figure out something new.
  你會在其中一些事情上失敗，但有時你會發現新的東西。

[08:05] I think that's correct.
  我認為那是對的。

[08:07] Well, friends, we do have more to talk about here and learn more about the ideas in this book, how to be enough.
  好了，朋友們，我們確實還有更多要討論的，並進一步了解這本書《如何足夠》中的理念。

[08:12] So, let's continue on.
  那麼，讓我們繼續吧。

[08:15] With our next reading right now.
  現在進行我們的下一段朗讀。

[08:29] Hendrickson focuses on self-critics and perfectionists.
  亨德里克森聚焦於自我批評者和完美主義者。

[08:33] People who set high standards, but feel they never meet them.
  那些設定高標準，卻覺得自己永遠達不到的人。

[08:38] These individuals often believe their worth is derived from achievement, approval, or avoiding mistakes.
  這些人通常相信自己的價值來自於成就、認可或避免錯誤。

[08:46] Over time, this belief shapes how they see themselves and the world.
  隨著時間推移，這種信念塑造了他們看待自己和世界的方式。

[08:52] As a result, they may over prepare, avoid risks, or feel exhausted trying to prove themselves.
  結果，他們可能過度準備、迴避風險，或為了證明自己而感到筋疲力竭。

[09:02] Even success brings only temporary relief because the standards keep rising.
  即使成功也只帶來暫時的緩解，因為標準不斷提高。

[09:16] [music]
  [音樂]

[09:28] The movie critic wrote a harsh review about the film's weak storyline.
  電影評論家針對該片薄弱的情節寫了一篇嚴厲的評論。

[09:39] You critic is similar to a means to say commentator.
  你批評類似於一種說法，即評論員。

[09:50] The sports commentator excitedly described every moment of the final race.
  體育評論員興奮地描述了決賽的每一刻。

[10:03] He told the peanut gallery to be quiet.
  他叫花生畫廊保持安靜。

[10:18] because their remarks were annoying.
  因為他們的言論很煩人。

[10:27] So, who was this book written for?
  那麼，這本書是為誰寫的呢？

[10:30] We saw it a little bit in that last section.
  我們在上一節中稍微看到了一點。

[10:34] It's for those people with a lot of self-judgment and who are very hard on themselves.
  它是為那些對自己有很多自我批判且對自己非常嚴厲的人寫的。

[10:39] We learned two terms for these types of people here, friends, in the first sentence.
  朋友們，我們在第一句話中學到了兩個用來描述這類人的術語。

[10:45] Hendricks then focuses on self-critics and perfectionists.
  亨德里克斯接著聚焦於自我批判者和完美主義者。

[10:49] Self-critics, of course, are those people who are giving themselves tough self-talk.
  當然，自我批判者是那些對自己進行嚴厲自我對話的人。

[10:56] Let's talk about what a perfectionist is.
  讓我們來談談什麼是完美主義者。

[10:58] Well, a perfectionist is someone who wants everything to be perfect.
  嗯，完美主義者是希望一切都完美的人。

[11:03] If they get a 98% on their math test, they're still not happy even though they got a great score.
  如果他們在數學考試中得了98分，他們仍然不開心，儘管他們得到了很好的成績。

[11:10] Perfectionists have certain qualities.
  完美主義者具有某些特質。

[11:12] A lot of times they do work very hard, but often times people who are perfectionists are also very anxious.
  很多時候他們工作非常努力，但通常完美主義者也非常焦慮。

[11:20] people.
  人們。

[11:20] Yeah, I have had times in my life where I was a bit of a perfectionist.
  是的，我人生中曾有段時間有點完美主義。

[11:26] I would like to say that I'm not as much now, uh but often being a perfectionist doesn't push you forward to being perfect.
  我想說我現在沒那麼嚴重了，呃，但完美主義往往不會推動你走向完美。

[11:34] It just leaves you frustrated.
  它只會讓你感到沮喪。

[11:36] Yeah, I agree.
  是的，我同意。

[11:36] I often refer to myself as a recovering perfectionist.
  我常稱自己為正在康復的完美主義者。

[11:41] I've realized that being a perfectionist doesn't help me too much in life.
  我意識到完美主義對我的生活幫助不大。

[11:46] But let's learn more about this, friends.
  但朋友們，讓我們更深入了解這個話題。

[11:48] These are people who set high standards, but they feel they never meet them.
  這些是設定高標準，卻覺得自己永遠達不到的人。

[11:53] These individuals often believe their worth is derived from achievement.
  這些人常認為自己的價值來自成就。

[11:59] All right, it's derived from achievement.
  好，它來自於成就。

[12:01] Let's talk about that little phrase derived from.
  我們來談談「來自於」這個小片語。

[12:03] That just means it comes from or it's based on.
  這只是表示它源自於或基於。

[12:09] For example, you could say this word is derived from Latin.
  例如，你可以說這個詞源自拉丁文。

[12:12] That's where it originally came from.
  那就是它原本的來源。

[12:17] Okay, so they believe their worth is derived from achievement, approval, or
  好，所以他們相信自己的價值來自成就、認可，或

[12:23] Avoiding mistakes.
  避免犯錯。

[12:24] That has been true in my life many times.
  這在我的人生中多次應驗。

[12:30] Let's keep reading, friends.
  朋友們，我們繼續讀下去。

[12:30] Over time, this belief shapes how they see themselves and the world.
  隨著時間推移，這種信念塑造了他們如何看待自己和世界。

[12:36] Perfectionist thinking can also make you really judgmental of other people.
  完美主義思維也會讓你對他人變得非常挑剔。

[12:39] It definitely can.
  確實如此。

[12:42] As a result, they may over prepare, avoid risks, or feel exhausted trying to prove themselves.
  因此，他們可能會過度準備、迴避風險，或因為試圖證明自己而感到筋疲力竭。

[12:50] What does it mean to over prepare, friends?
  朋友們，過度準備是什麼意思？

[12:55] Well, it means that if you're preparing for something, you're getting it ready too much or you're spending too much time on it.
  嗯，這意思是說，如果你在為某件事做準備，你把它準備得太過頭，或者花了太多時間在上面。

[13:01] Yeah, here's another example sentence with that word.
  對，這裡有另一個包含這個詞的例句。

[13:04] Some people over prepare for tests and as a result, don't get enough sleep.
  有些人為了考試過度準備，結果睡眠不足。

[13:11] Yeah, so there's a balance there, right?
  對，所以這裡需要一個平衡，對吧？

[13:14] Okay, so these people, self-critics and perfectionists, might over prepare.
  好的，所以這些人——自我批評者和完美主義者——可能會過度準備。

[13:19] Even success brings only temporary relief because the standards keep rising.
  即使成功也只帶來暫時的緩解，因為標準不斷提高。

[13:26] Ooh, okay.
  哦，好的。

[13:28] Well, we saw that word temporary in there.
  嗯，我們在那裡看到了「暫時」這個詞。

[13:31] They get temporary relief.
  他們得到暫時的緩解。

[13:34] Something that's temporary lasts only for a short time.
  暫時的東西只持續很短的時間。

[13:36] You might hear of a temporary job over the summer.
  你可能聽說過暑期臨時工作。

[13:39] It only lasts 8 weeks.
  它只持續八週。

[13:43] And here what we're talking about is temporary relief.
  而這裡我們談論的是暫時的緩解。

[13:48] Because what happens with the kind of people who feel like they're not enough, they keep setting higher and higher goals and standards for themselves and then give themselves tough self-talk when they don't meet those goals.
  因為那些覺得自己不夠好的人，他們不斷為自己設定越來越高的目標和標準，然後在達不到這些目標時對自己進行嚴厲的自我對話。

[14:00] Yeah, I think that can be an issue with being something like a perfectionist is that you're not actually sure what you're trying to achieve.
  是的，我認為這可能是像完美主義者這樣的問題，你實際上不確定自己想要達成什麼。

[14:10] As soon as you do really well at something, you find some way to identify something you're not pleased with.
  一旦你在某件事上做得很好，你就會想辦法找出一些你不滿意的地方。

[14:16] Yeah, that is definitely true.
  是的，這絕對是真的。

[14:18] Friends, we are not done talking about this topic, but don't go anywhere.
  朋友們，我們還沒有討論完這個話題，但請不要離開。

[14:23] It's time for us to go to today's deep dive.
  是時候進入今天的深入探討了。

[14:30] Hi friends.
  嗨，朋友們。

[14:33] Let's take a deep dive into the English language together.
  讓我們一起深入探討英語。

[14:36] What are we looking for today?
  我們今天要找什麼？

[14:38] Don't be so hard on yourself.
  別對自己這麼嚴苛。

[14:42] Think of your soccer coach after a game where your team lost badly.
  想像一下你的足球教練在球隊慘敗後的樣子。

[14:47] Instead of yelling, he sits everyone down and says, "I know you tried, but we need to practice more."
  他沒有大吼大叫，而是讓大家坐下說：「我知道你們盡力了，但我們需要多練習。」

[14:54] He's not mean, he's just being hard on you because he believes you can do better.
  他不是刻薄，他只是對你嚴格，因為他相信你能做得更好。

[15:00] That strict, pushing you to improve attitude, that's be hard on someone.
  那種嚴格、督促你進步的態度，就是對某人嚴厲。

[15:03] Be hard on means to criticize, judge, or treat someone strictly.
  「Be hard on」的意思是批評、評判或嚴格對待某人。

[15:08] Often because you want them to improve or because you're upset.
  通常是因為你希望他們進步，或者因為你心煩。

[15:14] It can be from a coach, parent, teacher, or even yourself.
  這可能來自教練、父母、老師，甚至你自己。

[15:20] For example, my mom is sometimes hard on me about homework, but it's because she wants me to do well in school.
  例如，我媽媽有時會對我的作業很嚴格，但那是因為她希望我在學校表現好。

[15:27] Let's try another.
  我們再試一個。

[15:28] Don't be so hard on yourself.
  別對自己這麼嚴苛。

[15:31] Makes mistakes when learning a new skill.
  學習新技能時會犯錯。

[15:35] Here are more phrases with hard.
  這裡有更多與 hard 相關的片語。

[15:37] Hard to believe means something is surprising or almost unbelievable.
  Hard to believe 意指某事令人驚訝或幾乎難以置信。

[15:42] For example, it's hard to believe we only met last year.
  例如，很難相信我們去年才認識。

[15:48] It feels like we've been friends forever.
  感覺我們好像一直是朋友。

[15:50] Hard feelings refers to bad feelings like anger or hurt after an argument.
  Hard feelings 指的是爭吵後的負面情緒，例如憤怒或受傷。

[15:56] For example, after the fight, there were no hard feelings.
  例如，吵架之後，沒有留下芥蒂。

[16:01] We hugged and moved on.
  我們擁抱並繼續前進。

[16:02] A similar phrase, give it your best shot, means to make a strong effort.
  一個類似的片語 give it your best shot 意指盡全力。

[16:08] For example, even if the test is tough, just give it your best shot and you'll feel proud.
  例如，即使考試很難，只要盡力而為，你就會感到自豪。

[16:15] I used to be really hard on myself when I missed a goal in practice.
  我以前在練習中沒進球時，對自己非常嚴苛。

[16:20] This that is until my coach said, "Be kind to yourself, too."
  直到我的教練說：「也要善待自己。」

[16:26] Now I push hard, but smile more.
  現在我努力奮鬥，但多了一些笑容。

[16:29] These hard phrases show how one little word can be strict.
  這些與 hard 相關的片語顯示一個小詞可以多麼嚴格。

[16:32] Surprising, or full of heart.
  令人驚訝，或充滿心意。

[16:34] Thanks for diving deep with me.
  感謝你與我一同深入探討。

[16:36] Stay afloat.
  保持浮力。

[16:46] Until next time.
  下次再見。

[16:46] How to be enough.
  如何足夠。

[16:50] The author introduces a key idea.
  作者介紹了一個關鍵概念。

[16:53] Self-acceptance does not mean being lazy or giving up.
  自我接納並不意味著懶惰或放棄。

[16:58] It does not remove ambition or lower goals.
  它不會消除野心或降低目標。

[17:02] Instead, it means recognizing that one's worth does not have to be earned.
  相反，它意味著認識到一個人的價值不必去贏得。

[17:09] It is important that people treat themselves with respect while caring deeply about growth.
  人們在深切關心成長的同時，尊重自己是很重要的。

[17:16] When self-acceptance replaces fear, an individual's efforts become healthier and more viable.
  當自我接納取代恐懼時，個人的努力會變得更健康且更可行。

[17:44] The welcome committee showed acceptance toward the new neighbors.
  歡迎委員會對新鄰居表示了接納。

[17:53] Accept the acceptable is a circle just over there.
  接受可接受的東西就在那邊的一個圓圈。

[17:58] Phew.
  呼。

[17:58] Wearing casual clothes was acceptable at the relaxed outdoor concert.
  在輕鬆的戶外音樂會上穿著休閒服裝是可以接受的。

[18:09] Acceptable the easy way to mention the show you and then on acceptable is a woman just over there.
  可接受的簡單方式提到那個節目，然後可接受的就是那邊的一位女士。

[18:17] Phew.
  呼。

[18:20] Littering in the park was considered unacceptable by residents.
  在公園亂丟垃圾被居民認為是不可接受的。

[18:30] All right, that's all for today's language lab.
  好了，今天的語言實驗室就到這裡。

[18:31] Woman just again.
  女人又來了。

[18:34] [music]
  [音樂]

[18:36] So friends, if being a perfectionist or someone who is overly critical is not the way to be, what does the author
  所以朋友們，如果做一個完美主義者或過度挑剔的人不是正確的方式，那麼作者到底

[18:45] suggest?
  建議？

[18:46] Well, here it says that the author introduces a key idea.
  嗯，這裡說作者介紹了一個關鍵概念。

[18:51] Friends, you know when we see this key word, it means that we are going to look at something important for understanding the article.
  朋友們，你知道當我們看到這個關鍵詞時，它意味著我們將要探討對理解文章很重要的內容。

[18:59] The key idea is this: Self-acceptance does not mean being lazy or giving up.
  關鍵概念是這樣的：自我接納並不意味著懶惰或放棄。

[19:06] Okay, if you are lazy, that means you kind of don't want to work or move.
  好的，如果你懶惰，那意味著你不太想工作或行動。

[19:13] You should be doing things, but you just don't want to.
  你應該做事，但你只是不想做。

[19:17] Here's an example.
  這裡有一個例子。

[19:19] I know it's the weekend, but don't be lazy today.
  我知道是週末，但今天不要懶惰。

[19:22] We still have a lot to do.
  我們還有很多事要做。

[19:24] All right, so that word lazy is definitely a negative one.
  好了，所以「懶惰」這個詞絕對是負面的。

[19:29] If someone just practices self-acceptance, they might feel like they're not setting high standards and are just being lazy.
  如果一個人只是實踐自我接納，他們可能會覺得自己沒有設定高標準，只是在懶惰。

[19:36] Yeah, but our writer says that it does not remove ambition or lower goals.
  是的，但我們的作者說它不會消除抱負或降低目標。

[19:43] Instead, it means recognizing that one's
  相反，它意味著認識到一個人的

[19:46] Worth does not have to be earned.
  價值不一定要靠努力才能獲得。

[19:49] Okay, so you are still important and have worth no matter what the results are.
  好的，所以無論結果如何，你仍然重要且有價值。

[19:58] It is important that people treat themselves with respect while caring deeply about growth.
  人們在深切關心成長的同時，也要尊重自己，這很重要。

[20:03] What does it mean to treat yourself with respect, friends?
  朋友們，尊重自己是什麼意思呢？

[20:07] Well, it really just means that you are kind to yourself.
  嗯，這其實就代表你對自己友善。

[20:10] That idea that if you want to be kind to others, you should also be kind to yourself.
  這個概念是，如果你想對他人友善，也應該對自己友善。

[20:15] Right, it is important to treat yourself with respect and treat others with respect as well.
  沒錯，尊重自己並同時尊重他人是很重要的。

[20:23] When self-acceptance replaces fear, an individual's efforts become healthier and more viable.
  當自我接納取代恐懼時，個人的努力會變得更健康且更可行。

[20:32] Let's take a look at that word that we saw, replaces.
  我們來看看剛才看到的那個詞，「取代」。

[20:37] Replace means that something has taken the place of something else.
  「取代」的意思是某物替代了另一物。

[20:41] Here's another example sentence.
  這裡有另一個例句。

[20:43] Coffee has replaced tea in my mornings.
  咖啡已經取代了我早晨的茶。

[20:48] Okay, we saw another word there that we

[20:50] should talk about. It's that word

[20:52] viable. If something is viable, it means

[20:56] that it has the possibility to work or

[20:58] succeed.

[20:59] You might hear this in your workplace a

[21:02] lot. People have lots of different plans

[21:05] or ideas for new projects. The boss

[21:08] might say that some of them are viable,

[21:11] but others are not.

[21:13] Garrett, I see what our writer is trying

[21:14] to say here, that self-acceptance is a

[21:18] way to replace fear and help you to

[21:20] grow. And even if you don't grow, you

[21:23] still need to be kind to yourself. But I

[21:25] think for me, it's really hard to put

[21:27] this into practice.

[21:28] It is very difficult, but it is

[21:30] important that this self-acceptance or

[21:33] self-respect

[21:34] uh is very different from whatever your

[21:37] ambitions or goals are. These can

[21:39] coexist.

[21:40] That is so hard for me to understand.

[21:42] We'll talk more about this in just a

[21:44] moment, friends. But right now, it's

[21:46] time for us to go to today's usage tip.

[21:50] [music]

[21:54] Hi, I'm Rex.

[21:57] It is important that

[22:28] advisable

[22:32] It is important that every participant

[22:35] be informed of the safety rules.

[22:44] [music]

[22:45] All right, friends. We've come to the

[22:47] end of the first day of this article.

[22:50] So, let's take a moment to review what

[22:52] we've talked about.

[22:53] All right. Today, we spent quite a bit

[22:55] of time talking about who this kind of

[22:58] book is for. It's for people that are

[23:01] overly critical of themselves. They have

[23:04] a lot of self-judgment. We even

[23:06] described some of them as

[23:08] perfectionists.

[23:09] Yes, we describe them as perfectionists

[23:11] and self-critics.

[23:13] These kinds of people always move the

[23:16] bar. Once they have achieved something,

[23:19] they want to achieve the next level and

[23:21] they're not really happy with

[23:22] themselves.

[23:23] Yeah, they do this because they want to

[23:26] do really well or they want others to

[23:29] think well of themselves. In a lot of

[23:32] ways, their self-worth comes from their

[23:34] accomplishments.

[23:35] Our writer is telling us here that you

[23:37] can still grow as a person, but also

[23:40] treat yourself with respect.

[23:43] Right, you can have self-acceptance.

[23:46] Know that you have self-worth outside of

[23:49] whatever those accomplishments are

[23:52] while still working hard and not being

[23:55] lazy.

[23:56] We do have more to learn about this

[23:58] tomorrow, friends. So, I think we'll

[24:00] hear some tips and ideas to help us

[24:03] start to think this way and have this

[24:05] mindset. But, that's all the time we

[24:08] have for today. My name is Anne Marie.

[24:11] And my name is Garrett. We'll see you

[24:13] again tomorrow, right here on

[24:15] Studio Classroom.

[24:16] Goodbye.

[24:17] A good [music] friend lasts a lifetime.

[24:20] I am so proud to have you in my life. A

[24:23] good friend lasts

[24:26] a lifetime.