free

Part 1. Cooking Ability Spectrum — 我与煮饭的距离

点选左上角按钮可以切换文字全英or双语

外食者 — The One Who Eats Out Every Day

I’ve never really cooked before. Growing up, my mom did all the cooking, and it always looked complicated — too many steps, too much oil, too many dishes to wash.
I remember standing by the kitchen door, watching her chop, stir, taste, and rush between pots and pans, and thinking: “That looks exhausting.”
So when I started living on my own, I just ate out. Breakfast at a convenience store, lunch from a noodle shop, dinner from a small diner near home.
I don’t hate cooking, I just… never learned how.
Sometimes I imagine that one day, if I’m lucky, my partner will love cooking — and I’ll be the one doing the dishes, happily.

我从来没有真正煮过菜。小时候都是妈妈做饭，看她在厨房里忙进忙出，切菜、翻炒、试味、清洗，一连串的动作让我觉得太复杂、太麻烦。那时我站在厨房门口，就想：「这也太累了吧。」后来自己住之后，三餐几乎都在外面解决：早餐是便利商店，午餐是面馆，晚餐去家里附近的小餐馆。我不是讨厌煮饭，只是从没学过。有时候会想，也许未来的另一半会很会煮，那我就负责洗碗，也挺开心的。

不会煮东西的人 — The One Who Can’t Cook

I’ve tried cooking a few times, but it never ends well.
Even when I follow the recipe, something always goes wrong — the vegetables get soggy,
the meat turns dry, or it’s completely raw in the middle. I can’t tell when food is “done.” Every time I try to fry something, the oil splashes and I panic.
I don’t know what “medium heat” really means, or how to wash vegetables properly.
My kitchen experiments usually end with takeout and a sink full of disappointment.
Cooking feels like a test I keep failing — so I’ve kind of given up for now.

我试过几次下厨，但结果都不太好。就算照着食谱一步步来，总是出问题——菜变得又烂又水、肉干得像纸，或者里面根本没熟。我分不出什么叫「熟了」。每次煎东西时，油一喷出来我就慌了；「中火」到底是多大？菜要洗多久才算干净？我都不知道。最后的结局通常是——订外送、收拾一堆锅碗，还有满满的挫败感。煮饭对我来说就像一场一直考不过的测验，所以我暂时选择放弃。

只会微波食物的人 — The Microwave Chef

If it can’t go in the microwave, I probably can’t handle it.
I’m the type who checks the back of the package for “3 minutes on high” and calls it dinner.
Instant noodles, frozen
dumplings, reheated leftovers — that’s my comfort zone. My microwave and I have a strong relationship: it’s fast, reliable, and never judges me.
Some people say that’s not “real cooking,” but I think it still counts — at least I’m feeding myself.

只要不是可以微波的食物，我大概就不会处理。我是那种会先翻包装背面找「高火三分钟」的人，然后那就算一餐。泡面、冷冻水饺、昨天的剩菜，只要加热就行。我的微波炉是我最忠实的伙伴：又快、又可靠、从不批评我。有人说那不算「真正的煮饭」，但我觉得至少我还在自己喂自己，这也算一种努力。

尝试过但失败的类型 — The One Who Tries and Fails

There was a time I really wanted to learn cooking.
I watched YouTube tutorials, bought fresh ingredients, even measured everything like the video said.
But somehow, my dishes never looked or tasted right. Maybe I lack the instinct — that magical timing people talk about.
I once made fried rice that was both too
salty and too wet, and I couldn’t figure out how.
It’s frustrating,
but also humbling. Cooking teaches you that some things can’t just be copied — you have to feel them.

有一阵子我真的很想学做菜。我看影片、买新鲜食材、照着说明量每一样调味料，但做出来的东西总是怪怪的——外观不对、味道也不对。也许我少了一种「直觉」，那种知道什么时候该翻锅、该关火的第六感。有次我炒饭，结果又太咸又太湿，完全不知道哪里出错。虽然很挫折，但也让我学到：有些事不是照着做就能成，要去「感觉」它。

喜欢自己煮的人 — The Home-Cook Enthusiast

When I cook, I don’t aim for perfection.
I just like the rhythm — washing vegetables, slicing garlic, hearing the pan sizzle.
It’s not always successful, but it feels grounding. Sometimes I play music, open a bottle of wine, and make simple pasta or soup. Cooking is my way of unwinding after a long day.
I might not be a chef, but I’m proud when something I make actually tastes good.

我煮饭并不是为了完美，而是喜欢那个过程——洗菜、切蒜、听到锅里滋滋作响。虽然不一定每次都成功，但那种节奏让人安定。有时我会放音乐、倒点酒，煮碗意大利面或汤。做饭对我来说是一种放松。虽然我不是厨师，但当自己煮出来的东西好吃时，那份小小的成就感很真实。

为家人煮饭的人 — The Family Cook

These days, cooking isn’t just about me — it’s about taking care of people I love.
I think about what my family likes, what’s healthy, what can be ready fast enough before everyone gets hungry.
Some days I get tired of
planning
meals, but when I see them eat happily, it’s worth it.
Food becomes a quiet kind of love — you don’t say it, but you show it in every
dish.

现在煮饭对我来说，已经不只是为了自己，而是为了家人。我会想他们喜欢吃什么、什么比较健康、怎么样能在大家饿之前上桌。有时确实会觉得烦，但看到他们吃得开心，就觉得一切都值得。食物变成一种无声的爱，不用说出口，但每一道菜都是表达。

---

Part 2. Food Preferences

中式料理 — Chinese Food

I grew up with Chinese food, so it’s always my comfort zone. When I go out with friends, hot pot is usually our first
choice — it’s easy, fun, and everyone can pick what they like.
I love Sichuan spicy broth,
but after a few bites, I start sweating like crazy.
I also like dim sum, especially shrimp dumplings and rice rolls. It feels like you never really eat alone — there’s always someone saying, “Try this one, it’s good.”

我从小就吃中餐，所以那是我最熟悉的味道。和朋友出去吃饭，通常第一个想到的就是火锅——方便又热闹，每个人都能夹自己想吃的。虽然我超爱四川麻辣锅，但吃几口就满头大汗。饮茶我也很喜欢，尤其虾饺和肠粉。吃中餐的时候，几乎不会觉得孤单，总有人说：「欸，这个很好吃，你试试看。」

台湾小吃 — Taiwanese Street Food

Taiwanese food is just… everywhere, and it’s hard to pick a favorite. I can eat breakfast shops every day — egg crepes, soy milk, and those warm rice balls that fall apart when you bite them.
For snacks, I like oyster vermicelli and stinky tofu — I know it smells bad, but it tastes amazing. And douhua, the soft tofu dessert — I like it cold and sweet, not salty. Simple food, but it hits the spot.

台湾的小吃真的太多了，很难选最喜欢哪个。我可以每天吃早餐店——蛋饼、豆浆、还有一咬就散掉的饭团。点心的话，我喜欢蚵仔面线跟臭豆腐——虽然味道真的很重，但超好吃。豆花我也爱，不过我喜欢冰的甜豆花，不是咸的那种。这些东西都不复杂，但就是会让人开心。

美式料理 — American Food

Sometimes I just crave a big, messy burger.
You know, the kind that drips everywhere and you need ten napkins.
I hate it when the patty is dry — it has to be juicy.
Fries are a must, and maybe a milkshake if I feel like going all in.
It’s not something I eat often, but once in a while, it feels great to just eat without thinking about calories.

有时候我就会突然很想吃那种又厚又乱的汉堡——咬一口会流满手那种，要用十张餐巾纸擦。最怕那种干干的牛肉饼，一定要多汁。薯条当然不能少，有时候还会配奶昔，一整套都来。这种东西不能常吃，但偶尔放纵一下，真的超爽。

义式料理 — Italian Food

I like Italian food, but I’m picky about pasta.
I hate it when it’s too soft — real pasta should have a bit of chew.
I learned the word “al dente” from a cooking show, and now I say it like I know what I’m doing.
I also like thin-crust pizza with simple toppings — not those thick ones loaded with cheese and sauce.
Less is better for me.

我蛮喜欢意大利菜的，但我对意大利面有点挑。最不能接受那种煮太烂的面，真正好吃的应该是有嚼劲的。我是看料理节目才知道「al dente」这个词，现在讲起来好像很懂一样（笑）。披萨我喜欢薄皮的，配料简单就好，不喜欢那种满满干酪跟厚厚的饼皮。越简单越好吃。

日韩料理 — Japanese & Korean Food

Japanese food always feels clean and light to me — maybe that’s why I never get tired of it.
I love ramen, sushi, and donburi bowls.
Korean food is the opposite — spicy, saucy, full of flavor.
I can never say no to Korean BBQ.
The meat, the side dishes, the lettuce wraps — it’s just fun to eat with friends.
And yes, kimchi with everything.

日本料理给我的感觉就是干净、清爽，也难怪吃不腻。我超爱拉面、寿司、丼饭。韩国菜就完全相反——又辣又重口味，但就是爽。烤肉我完全没办法拒绝，那整套的：烤肉、小菜、生菜包，全都好吃。泡菜更是什么都能配。

其他异国料理 — Others Around the World

I like trying food from different countries.
Thai food is spicy but super refreshing, Indian curry smells amazing but stains everything, and Mexican tacos are the best when eaten with your hands.
I wouldn’t say I’m adventurous, but if something smells good, I’ll try it at least once.

我蛮喜欢尝各国料理的。泰国菜又辣又开胃，印度咖哩味道超香但会染到衣服，墨西哥塔可一定要用手拿着吃才过瘾。我也不是什么美食探险家啦，但只要闻起来香，我都愿意试一次。

---

Part 3. Foods I Don’t Like (and Why)

无法吃辣的人 — I Can’t Handle Spicy Food

I really can’t eat spicy food. Even a little chili makes my lips burn and my face turn red.
I admire people who can eat hotpot like it’s nothing.
Once, I went to a Hunan restaurant and ordered a “mild” dish — it looked harmless, no red oil, nothing.
The first bite was okay, the second bite felt like fire, and by the third bite, I was crying.
The waiter said, “That’s not spicy, it’s just fragrant.” Yeah, right.

我真的不行吃辣。只要一点辣椒，我的嘴就开始烫、脸也会红。我真的很佩服那些吃火锅像喝汤一样的人。有一次我去湖南菜馆，点了一道标示「微辣」的，看起来一点红油都没有，我以为安全。第一口还好，第二口开始火烧喉咙，第三口我整个眼泪狂流。服务生还说：「这不辣啊，只是香。」——痾…。

讨厌火锅的人 — I Don’t Get the Hype About Hotpot

Honestly, I don’t understand why people love hotpot so much. You sit there for two hours, cooking your own food, waiting for things to boil.
I just want to eat, not work for my meal. Every time I finally get the meat cooked, someone’s already taken all the tofu I wanted.
I get that it’s fun for some people, but for me, I’d rather have my food served hot and ready.

老实说，我不懂为什么大家这么爱火锅。要坐那两个小时，一边聊天一边自己煮，一直等水滚。我只是想吃饭，不想自己「打工」煮晚餐。等我好不容易把肉煮熟，豆腐早就被别人捞光了。我知道很多人觉得火锅很有气氛，但我比较喜欢食物一上桌就能开吃。

不喝酒的人 — I Don’t Drink

I don’t drink alcohol.
Not because I have some deep reason — I just don’t like the taste.
Beer is bitter, wine makes me sleepy, and strong liquor burns my throat. I also don’t get the idea of “drinking to relax.” I relax better with dessert. Some of my friends say, “You don’t know what you’re missing,” but honestly, I think I know exactly what I’m avoiding — the hangover.

I Don’t Like Certain Flavors (对某些口味反感)

There are some flavors I just can’t deal with. I hate cilantro — it tastes like soap to me. I’m not a fan of raw onions either; they make everything too strong.
Some people love that smell of fermented tofu or stinky tofu; I run the other way.
Food should smell like food, not like a science experiment gone wrong.

有些味道我真的没办法。像香菜，我觉得那根本是肥皂味；生洋葱我也不行，那味道太强烈。有些人爱臭豆腐或豆腐乳那种发酵味，我一闻就想逃。对我来说，食物应该闻起来像食物，不是化学实验室。

不爱日式料理的人 — Not a Fan of Japanese Food

I know a lot of people love Japanese food, but honestly, it’s not really for me.
I don’t like sushi — it’s cold, tiny, and I never feel full. And why is there never any real vegetables?
Everything is rice, fish, and soup. Sometimes I just want something green that’s not seaweed.
I’ll eat ramen, but only if it’s the rich kind with garlic and pork broth — not the fancy “light” version.

我知道很多人超爱日式料理，但我真的还好。寿司我不喜欢——冰冰的、份量又小，吃完根本不饱。而且整桌都没青菜，只有鱼、饭、汤，有时我真的很想吃点不是海苔的「绿色食物」。拉面我偶尔会吃，但一定要是那种浓郁汤头、蒜香满满的，不是清淡款。

对食物有洁癖的人 — I’m a Bit Picky About Cleanliness

I’m not a germ freak, but I do worry about how clean things are. Street food makes me nervous — I always end up thinking, “Did they wash that lettuce? Is that oil fresh?”
I once got food poisoning from undercooked chicken, and ever since then, I check everything twice.
I know it’s not fun to eat like that, but my stomach has trust issues now.

我不是洁癖狂，但我真的会担心食物干不干净。路边摊我会犹豫很久，脑袋里就开始想：「那个生菜有洗干净吗？油是不是重复炸的？」有一次我吃到没熟透的鸡肉，整个人拉了两天。从那之后，我都会先确认再开吃。虽然有点麻烦，但我肠胃已经失去信任感了。

懒得等的人 — I Just Don’t Like Waiting for Food

Some people love slow meals, but I don’t.
I get hungry fast, and when food takes too long, I get cranky.
That’s why I don’t like barbecue places or fancy tasting menus.
I’m the “let’s eat now” type — the moment food hits the table, I’m ready.
The longer I wait, the less I care how good it tastes.

有些人喜欢慢慢吃、边聊边等上菜，但我完全不行。我一饿就脾气不好。这也是为什么我不爱烧烤或那种多道套餐的餐厅。我属于「快给我吃」派，食物一上桌我就想动筷。等太久，我就算吃到米其林也没兴趣了。

Part 4. What I Actually Like 怎么用英文说我真正喜欢的食物

Talking about food is one of the easiest ways to start a conversation. Everyone eats, everyone has opinions. You don’t have to sound fancy — just be honest about what you like or don’t like. Here are some natural ways to talk about your food preferences.

聊食物是最自然的聊天开场，谁都得吃饭，也谁都有自己的口味。讲食物不用讲得高级，只要真实就好。以下是一些讲「喜欢／不喜欢吃什么」的自然英文说法。

说「我喜欢／不喜欢」的基本句型

I’m not really into ___.
I’m not really into spicy food.

我对___没什么兴趣。
我不太喜欢吃辣的。

I love anything with ___ in it.
I love anything with cheese in it.

只要有___我都喜欢。
只要有干酪的我都爱。

It’s not bad, but it’s not my thing.
It’s not bad, but sushi just isn’t my thing.

不难吃，但不是我的菜。
不难吃，但寿司真的不是我的菜。

I could eat ___ every day.
I could eat noodles every day.

我可以每天都吃___。
我每天吃面都可以。

I can’t stand ___.
I can’t stand cilantro — it tastes weird to me.

我受不了___。
我受不了香菜，那味道太怪了。

表达口味偏好

I like my food ___.
I like my food simple — just salt and pepper.

我喜欢食物是___的。
我喜欢简单的调味，盐和胡椒就好。

I don’t like food that’s too ___.
I don’t like food that’s too greasy.

我不喜欢太___的食物。
我不喜欢太油的。

I prefer ___ over ___.
I prefer noodles over rice.

我比较喜欢___胜过___。
我比较喜欢面，不太爱饭。

___ is my go-to comfort food.
Hot soup is my go-to comfort food on rainy days.

___是我最常吃的安慰食物。
下雨天我最爱喝碗热汤。

It depends on my mood.
Sometimes I want something spicy, sometimes I just want soup.

要看我当下的心情。
有时想吃辣的，有时只想喝汤。

形容食物味道的自然讲法

It tastes amazing.
This fried rice tastes amazing — what sauce is that?

超好吃。
这炒饭超好吃，这是什么酱？

It’s too salty / sweet / spicy.
The soup’s a bit too salty for me.

太咸／太甜／太辣。
这汤对我来说有点太咸了。

It’s perfectly cooked.
The steak’s perfectly cooked — medium rare, just how I like it.

熟得刚刚好。
这牛排熟度完美，就是我喜欢的三分熟。

The texture’s weird.
The texture’s weird — is this supposed to be chewy?

口感怪怪的。
口感怪怪的——这原本就应该是有嚼劲的吗？

It’s kinda bland.
The noodles are okay, just kinda bland.

有点没味道。
这面还可以，就是有点淡。

朋友聊天时的口语说法

“Oh my god, this is so good.”

这也太好吃了吧！

“Ugh, too spicy. My tongue’s on fire.”

啊太辣了，我的舌头在着火。

“It’s fine, but I wouldn’t order it again.”

还行啦，但不会想再点一次。

“I don’t get why people love this so much.”

我不懂为什么这个那么受欢迎。

“This is dangerous — I could eat the whole thing.”

这太可怕了，我可以一口气吃光它。

小结 — 表达食物喜好的核心概念

You don’t have to sound like a food critic. Just describe how you feel about food — hot, cold, spicy, soft, sweet, too much, not enough. That’s how people actually talk. It’s not about the right adjectives; it’s about sharing your taste.

讲食物不用像美食评论家，只要说出「你的感觉」就行——热、冷、辣、软、甜、太多、太淡。这才是真正的口语。不是形容词用得多，而是你能不能让对方听懂你的「口味」。

Part 5. Food and Personality 饮食习惯

吃饭很快的人 — The Fast Eater

I eat fast. Not because I’m in a hurry — it’s just a habit. Sometimes I don’t even realize it until everyone else is still on their first bite and my plate’s already empty. People say eating slowly is healthier, but my brain’s always two steps ahead of my stomach. I think it’s just how I live — quick, focused, and always ready for the next thing.

我吃饭很快，不是赶时间，就是习惯。常常我都没发现，等抬头才发现别人才刚吃第一口，我的盘子已经空了。大家都说慢慢吃比较健康，但我脑袋总是跑得比胃快。可能这就是我做事的方式——快速、专注、下一步永远在前面。

吃饭慢的人 — The Slow Eater

I eat really slow. I like to enjoy every bite, look at the food, smell it, think about it. Some people get impatient when they eat with me, but I don’t care. I just don’t like to rush something I enjoy. I guess I treat food like a small daily ritual — it’s not just fuel, it’s a pause in the day.

我吃饭超慢。我喜欢慢慢嚼、慢慢看、慢慢闻，有时还会边吃边想。一起吃饭的人有时会不耐烦，但我没差。我不想急着结束一件让我觉得舒服的事。对我来说，吃饭是一种小仪式，不只是补充能量，而是让生活停一下的时刻。

不喜欢分享食物的人 — The “Don’t Touch My Food” Type

I’m not good at sharing food. I know it sounds selfish, but when I order something, it’s because I want that exact thing. Don’t take a bite of my fries unless you’re ready to trade. I can share almost anything else — but not food. Maybe it’s a control thing, or maybe I just love eating too much.

我不太喜欢分食。听起来有点自私，但我点那道菜就是因为我想吃那个味道。你要吃我的薯条可以，但要换东西（笑）。我什么都能分享，就是不想分食物。也许是控制欲，也许是我真的太爱吃。

喜欢边吃边聊的人 — The Social Eater

For me, food tastes better when there’s good company. I love talking while eating — stories, jokes, nonsense, anything. The meal feels alive. Even a simple bowl of noodles feels special when you’re laughing with someone. That’s probably why I never enjoy eating alone — silence makes the food taste flat.

我觉得有好聊天的时候，食物会变得更好吃。我喜欢边吃边讲话，聊什么都行——故事、废话、笑话都可以。那顿饭就会变得有生命力。就算是一碗普通的面，只要有人一起笑着吃，也变得特别。也难怪我不太喜欢一个人吃饭，安静的时候连食物都变得没味道。

一个人吃饭也自在的人 — The Solo Eater

I actually enjoy eating alone. I can eat at my own pace, order whatever I want, and not pretend to be polite. Sometimes I bring a book, sometimes I just sit and zone out. It’s peaceful. I don’t think it means I’m antisocial — I just like that quiet moment when it’s just me and my food.

我其实蛮喜欢一个人吃饭的。可以自己决定吃快吃慢，想点什么就点，不用顾虑谁。偶尔带本书，偶尔什么都不做，就坐着放空。那种安静很好，不是孤单，而是「我在陪自己吃饭」的感觉。

有吃饭仪式感的人 — The Ritual Eater

I’m one of those people who can’t eat until everything looks right — plate, spoon, drink, all in order. I like lighting a candle, playing music, or even taking a photo before I start. It’s not about showing off; it’s just how I slow down. When life feels messy, making a meal look nice gives me a tiny sense of control.

我是那种吃饭前一定要先「准备气氛」的人——盘子要摆好、汤匙对好、水杯放旁边。偶尔会点个蜡烛、放音乐，甚至拍个照才开动。不是炫耀，就是一种让自己慢下来的方式。生活很乱的时候，能把一餐摆得漂亮，就会觉得自己还能掌握一点什么。

不吃剩饭的人 — The “No Leftovers” Person

I can’t eat leftovers. Once the food’s cold, I lose interest. My friends think I’m picky, but I just don’t like reheated food — it always tastes a bit sad. I wish I was the type who could meal-prep and reheat all week, but I’m not. Fresh food just makes me feel better.

我不吃剩菜，食物一冷我就没兴趣。朋友都说我挑食，但我真的不喜欢微波后的味道，总觉得那是「旧掉的幸福」。我也羡慕那种能一次煮一周、每天加热吃的人，但我不是那型。现煮的东西，让我觉得生活还在动。

食物反映个性的小结 — What It Says About You

How you eat says a lot about who you are. Fast eaters like efficiency. Slow eaters like calm. People who love to share are usually warm. Those who don’t — probably value boundaries. Food isn’t just about taste; it’s how we live, how we connect, and how we keep ourselves grounded.

你怎么吃，其实透露了你是什么样的人。吃得快的人重效率；吃得慢的人享受当下。喜欢分享的人通常热情，不爱分享的，也许只是很清楚自己的界线。食物不只是味觉，它是我们的生活方式，是我们与世界联机的方式。

---

Part 6. Dietary Restrictions — 饮食限制的英文表达

1. 食物过敏 — Food Allergies

“I’m allergic to ___.”
Options: peanuts, dairy, eggs, shrimp, shellfish, wheat, soy

「我对___过敏。」
可替换：花生、奶制品、蛋、虾、贝类、麦类、大豆

“I can’t eat ___ because I’m allergic.”
Example: I can’t eat shrimp because I’m allergic.

「我不能吃___，因为我会过敏。」
例：我不能吃虾，因为我会过敏。

“It causes a reaction.”
Example: Even a little peanut causes a reaction.

「我会过敏反应。」
例：就算一点花生都会让我过敏。

2. 乳糖不耐 — Lactose Intolerance

“I’m lactose intolerant.”
(It makes my stomach hurt.)

「我乳糖不耐。」
（会让我肚子痛。）

“I can’t have dairy.”
Options: milk, cheese, ice cream, yogurt

「我不能吃乳制品。」
可替换：牛奶、干酪、冰淇淋、优格

“Does this have milk in it?”
“What kind of milk do you use?”

「这个有加牛奶吗？」
「你们用什么奶？」

3. 麸质敏感 — Gluten-Free

“I’m gluten intolerant.”
or “I need to eat gluten-free.”

「我对麸质敏感。」
或「我需要吃无麸质的食物。」

“I can’t eat anything with wheat.”
Options: bread, noodles, pastries, pancakes

「我不能吃含麦类的东西。」
可替换：面包、面条、点心、煎饼

“Do you have a gluten-free option?”

「有无麸质的餐点吗？」

4. 宗教禁忌 — Religious Restrictions

“I don’t eat ___ for religious reasons.”
Options: pork, beef, alcohol

「因为宗教原因，我不吃___。」
可替换：猪肉、牛肉、酒

“It’s against my religion.”
Example: I can’t drink alcohol — it’s against my religion.

「这违背我的宗教。」
例：我不能喝酒——这违背我的宗教。

5. 不吃肉的类型 — Vegetarian / Vegan

“I’m vegetarian.”
(I eat vegetables, eggs, dairy — but no meat.)

「我是素食者。」
（吃蔬菜、蛋、乳制品——但不吃肉。）

“I’m vegan.”
(I don’t eat any animal products.)

「我是全素者。」
（不吃任何动物性食品。）

“Do you have a vegetarian option?”
“Is this vegan?”

「有素食选项吗？」
「这是纯素的吗？」

6. 健康原因 — Health-Related Restrictions

“I can’t eat ___ because of my health.”
Options: fried food, sugar, salty food, spicy food

「因为健康原因，我不能吃___。」
可替换：炸的、含糖的、太咸的、辣的

“I’m watching my diet.”
Example: I’m watching my diet, so I avoid oily food.

「我在控制饮食。」
例：我在控制饮食，所以尽量不吃太油的。

7. 不能吃的简单表达 — Natural Ways to Say “I Don’t Eat That”

“I avoid ___.”
“I avoid seafood.”

「我尽量不吃___。」
「我尽量不吃海鲜。」

“It doesn’t agree with me.”
(Used for foods that make you feel bad)

「它跟我不合。」
（吃了会不舒服的食物用法）

“My stomach can’t handle it.”

「我胃受不了那个。」

---

Part 7. How to Describe a Dish 怎么用英文介绍一道菜

1. 用一句话介绍这道菜 — Basic One-Sentence Description

“This is a ___ dish made with ___.”
Options for dish: soup / stir-fry / noodle dish / snack / dessert
Options for ingredients: chicken, garlic, tomatoes, noodles, tofu

「这是一道___料理，用___做的。」
可替换：汤／炒菜／面食／小吃／甜点
食材可替换：鸡肉、大蒜、番茄、面条、豆腐

2. 介绍食材 — Ingredients

“It’s made with ___, ___, and ___.”
Example: It’s made with oysters, vermicelli, garlic paste, and cilantro.

「它是由___、___、和___做成的。」
例：蚵仔面线的材料包含蚵仔、细面线、蒜泥和香菜。

“The key ingredient is ___.”
Options: garlic, fresh herbs, chili, pork bone broth

「灵魂食材是___。」
可替换：蒜头、新鲜香草、辣椒、猪骨汤底

3. 描述味道 — Flavor

“It tastes ___.”
Options: rich, light, spicy, sweet, salty, sour, smoky

「它吃起来___。」
可替换：浓郁、清爽、辣、甜、咸、酸、带烟熏味

“It has a strong ___ flavor.”
Options: garlic, chili, herbal, seafood

「它有很明显的___味。」
可替换：蒜味、辣味、香草味、海味

“It’s not too heavy — the flavor is pretty balanced.”

「它不会太厚重，味道算是很平衡。」

4. 描述口感 — Texture

“The texture is ___.”
Options: crispy, chewy, soft, tender, creamy, crunchy

「口感是___的。」
可替换：酥脆、有嚼劲、柔软、嫩、滑顺、脆

“It melts in your mouth.”

「入口即化。」

“It’s a little chewy — in a good way.”

「它有一点嚼劲——是好吃的那种。」

5. 说明料理方式 — Cooking Method

“It’s usually ___.”
Options: stir-fried, deep-fried, steamed, grilled, roasted, simmered

「它通常是用___的方式料理。」
可替换：快炒、油炸、清蒸、烧烤、烤焗、慢火炖煮

“It’s cooked with ___, so the flavor goes really deep.”
Example: It’s cooked with soy sauce and garlic.

「它是用___一起煮的，所以味道很入味。」
例：用酱油和蒜头一起煮。

6. 表示「什么时候吃」— When We Eat It

“We usually eat this during ___.”
Options: winter, family gatherings, breakfast, late-night cravings

「我们通常在___的时候吃这个。」
可替换：冬天、家庭聚会、早餐、宵夜

“It’s a popular late-night snack.”

「它是很受欢迎的宵夜。」

7. 特色总结 — Why People Love It

“People love this dish because it’s ___.”
Options: comforting, simple, flavorful, nostalgic, refreshing

「大家喜欢这道菜是因为它___。」
可替换：很疗愈、很简单、味道丰富、很有怀旧感、很清爽

“It’s simple, but it hits the spot.”

「它很简单，但就是好吃。」

“It’s the kind of food that makes you feel at home.”

「是那种一吃就有回家感觉的食物。」

8. 万用模板 — 描述一道菜（可整段套用）

“This is a ___ dish made with ___. It tastes ___ and the texture is ___. It’s usually ___, and people like it because ___. You normally eat it during ___.”

「这是一道___料理，用___做成。它吃起来___，口感是___的。通常是用___的方式料理，大家喜欢它是因为___。一般会在___的时候吃。」

Example: a classic home-style dish.

This is a classic home-style dish made with simple ingredients like chicken, garlic, and seasonal vegetables.
It tastes rich and flavorful, but still feels light enough to enjoy anytime. The texture is tender with just a bit of bite, which makes it really satisfying. It’s usually stir-fried over high heat so the aroma comes out immediately. People love this dish because it’s comforting and familiar — the kind of flavor that brings you back to a warm family meal. We usually eat it during casual dinners, family gatherings, or whenever we want something soothing and easy to enjoy.

这是一道经典的家常菜，用了鸡肉、大蒜以及时令蔬菜等简单食材制作而成。味道浓郁又充满层次，但整体仍然清爽、不会太负担。口感柔嫩，带一点咬劲，吃起来非常满足。它通常会用大火快炒，因此香气一出锅就扑鼻而来。大家喜欢这道菜，是因为它带有安慰感和熟悉感──那种会让人想起家常饭桌的味道。我们通常在轻松的家庭聚餐、日常晚餐，或想吃些温暖舒心的菜时会享用它。

Example: Dessert Version.

This is a light and comforting dessert made with fresh ingredients like milk, eggs, and a touch of sugar.
It tastes mildly sweet with a smooth, creamy texture that melts in your mouth. The flavor is simple but satisfying — nothing too heavy. It’s usually baked slowly so the sweetness develops gently. People love this dessert because it feels warm and nostalgic, like something you’d enjoy after a family meal.
We often eat it in the afternoon with tea, or as a small treat after dinner.

这是一道轻盈又疗愈的甜点，使用牛奶、鸡蛋和少量糖等新鲜食材制作而成。味道微甜，口感细腻绵滑，一入口就会化开。
风味简单却很满足──不会过于甜腻或厚重。它通常会以低温慢烤，让甜味慢慢释放、变得更柔和。人们喜欢这道甜点，是因为它带着温暖又带点怀旧的感觉，像是家里饭后会端上的那种小点心。我们常在下午配茶享用，也会在晚餐后当成一个小小的甜点奖励。

Example: Soup Version.

This is a warm, nourishing soup made with ingredients like chicken, mushrooms, and fresh herbs. The taste is mild but deeply flavorful, with a clear broth that feels soothing and clean. The texture is tender and soft, easy to eat and comforting on a cold day. It’s usually simmered for hours so the flavor becomes rich and balanced. People love this soup because it feels grounding and homey — something that instantly relaxes you.
We usually enjoy it in winter, when someone is feeling tired, or when we want a cozy meal.

这是一碗温暖又滋补的汤品，使用鸡肉、香菇与新鲜香草等食材熬煮而成。味道清爽柔和，但十分有层次，汤头透亮，喝起来舒缓又干净。口感柔嫩细致，容易入口，在寒冷的天气特别让人感到安慰。它通常以小火慢炖数小时，让味道变得浓郁而均衡。大家喜欢这碗汤，是因为它带来踏实、像家的温度──一喝就能让人放松下来。我们通常在冬天、身体疲惫时，或是想吃一顿温暖的料理时会享用它。

---

Part 8. Real-Life Food Expressions

1. 在餐厅「客制化」点餐 — Ordering Your Way

“Could you make it less spicy?”

可以帮我做得不那么辣吗？

“No cilantro for me, please.”

请不要放香菜。

“Can I have the sauce on the side?”

可以把酱料分开吗？

“Do you have a vegetarian version?”

有素食版本吗？

“Is there a non-spicy option?”

有不辣的选项吗？

“Could you make it less sweet?”

可以做得不那么甜吗？

2. 确认食材 — Checking Ingredients

“Does this have peanuts?”

这个有花生吗？

“Is there any dairy in this?”

里面有乳制品吗？

“What’s it made with?”

这是用什么做的？

“What’s inside the sauce?”

这酱料里面有什么？

3. 餐厅实用句 — At the Restaurant

“What do you recommend?”

你推荐什么？

“I’ll have what they’re having.”

我点跟他们一样的就好。

“I think that’s too much food for me.”

我觉得那个份量对我来说太多了。

“Can I get a smaller portion?”

可以给我小份的吗？

4. 形容「超级好吃」— Saying Something Is Amazing

“This is insanely good.”

这好吃到疯掉。

“This hits the spot.”

这刚刚好满足我的口味。

“I could eat this every day.”

我可以每天都吃这个。

“This is addictive.”

这完全会上瘾。

5. 形容「普通般」— Saying Something Is Just OK

“It’s okay, nothing special.”

还可以啦，没什么特别的。

“It’s fine, but I wouldn’t order it again.”

还行，但我不会再点一次。

“It’s a bit bland for me.”

对我来说有点淡。

“Not bad, just not my thing.”

不难吃，但不是我的菜。

6. 形容「不想再吃」— Saying You Don’t Like It

“It’s too greasy for me.”

对我来说太油了。

“The flavor’s a bit too strong.”

味道有点太强烈。

“I don’t think this works for me.”

我觉得这个不太适合我。

“Honestly, I probably wouldn’t order this again.”

老实说，我大概不会再点这道了。

7. 问「这家店好不好？」— Asking About a Place

“Is this place good?”

这家店好吃吗？

“Is it worth the wait?”

值得排队吗？

“How’s the portion size?”

份量怎么样？

“Is it spicy?”

会很辣吗？

8. 用最简单方式讨论食物 — Everyday Opinions

“I like anything with garlic.”

只要有蒜的我都喜欢。

“I avoid fried food.”

我尽量不吃炸的。

“It depends on my mood.”

看我当天心情。

“Sometimes I just want something warm and simple.”

有时候我只想吃点温暖又简单的东西。

点选左上角按钮可以切换文字全英or双语

Hi everyone, welcome to the “One Book a Day” segment.
Today I’m going to share with you a highly recommended bestseller — Atomic Habits by James Clear.
He’s an American author who studies habit formation and behavior change.
Since its release, this book has been a huge success, even topping The New York Times bestseller list, and inspiring millions to value the power of small habits.

大家好，歡迎來到「One Book a Day」单元。
今天要跟你分享的书是非常多人推崇的畅销书——《原子习惯》（Atomic Habits），作者是 James Clear。
他是一位美国作家，专门研究习惯养成与行为改变。
这本书出版后就一路热销，甚至登上《纽约时报》的畅销榜，影响了很多人开始重视小习惯的力量。

So, what’s the core idea of this book?
It’s simple: habits don’t come from massive change, but from the accumulation of tiny daily actions.
Clear puts it beautifully: “Habits are the compound interest of self-improvement.”
Just like money grows through compound interest, small consistent actions compound into major transformation over time.

那这本书最核心的观念是什么呢？其实很简单：习惯不是靠大刀阔斧的改变，而是从每天非常微小的行为累积而成的。
Clear 用一句话形容得很棒：习惯是「自我提升的复利」。
就像钱的复利一样，一点点持续的累积，长期下来会变成巨大的改变。

Another classic quote from the book is:
“You do not rise to the level of your goals. You fall to the level of your systems.”
In other words, it’s not grand goals that determine success — it’s the systems and routines behind them.
Goals define direction; systems sustain progress.

书里还有一句很经典的话：
「You do not rise to the level of your goals. You fall to the level of your systems.」
意思是，我们不会因为设定了多么宏大的目标就突然提升，真正决定我们能走多远的，其实是我们的系统与日常流程。
换句话说，目标只是结果，而系统才是让我们每天能持续走下去的方式。

How do we build better habits?
Clear suggests that real behavior change starts with identity change.
Instead of asking “What do I want to do?”, ask “Who do I want to be?”
Behavior reflects identity — your actions mirror how you see yourself.

那怎么样建立好的习惯呢？书中有一个突破性的观点：改变行为，先要改变「身份认同」。
不是问「我要做什么」，而是问「我是谁」。
因为行为其实是身份的反映——你现在的行动，都是基于你对自己的认知。

Clear offers two practical steps:
First, decide who you want to become.
Second, prove it to yourself with small wins.
For example, instead of saying “I’m trying to memorize English words,” I say “I’m someone who expresses ideas in English.”
That small identity shift changes how I act — I naturally choose phrases and topics that help me express thoughts, not just memorize vocabulary.

书里提出两个实用步骤：
第一，先决定你希望成为什么样的人；
第二，用小小的胜利不断去证明，你就是这样的人。
比如我不再告诉自己「我要努力背英文单字」，而是把身份调整成：「我是那个可以用英文表达想法的人」。
这样一来，我自然会去挑选能表达观点的句子和主题，而不是陷在死背单字里。

Another underrated point is environment design.
Habits don’t rely on willpower, but on your surroundings.
For example, if you want to build a running habit, put your running shoes beside your bed.
Seeing them becomes a cue — a gentle reminder that triggers action.
The environment silently shapes what’s easy or hard to do.

另外一个被低估的重点是「环境设计」。
作者提醒我们：习惯改变不只是靠意志力，而是靠环境。
举个例子：想培养跑步习惯？就把跑鞋放在床边，起床一眼看到，它就是一个提示，让你自然想去跑步。
环境其实是一股无形的力量，能让好习惯更容易发生、坏习惯更不容易发生。

Progress is often invisible.
You may not see results in the short term — that’s why many people quit halfway.
Clear reminds us that the power of habits takes patience; it only becomes visible over time.

不过，进步很多时候是看不见的。短期内你可能感受不到差别，这也是很多人中途放弃的原因。
Clear 一再提醒，习惯的力量需要耐心，它是长期才会显现的。

Many readers say the book feels realistic — small habits truly accumulate power, unlike drastic changes that easily fall apart.
Others find it a bit idealistic, because when life gets stressful, rules alone may not hold up.
Some also note cultural differences — these principles work well in individualistic societies but may need adjustment in collective ones.

很多读者说，小习惯累积的力量真的很真实，不像大改革那样容易崩盘。
也有人批评，这本书有点理想化，因为在现实生活中遇到压力或情绪崩溃时，光靠几条法则其实不一定能坚持。
还有人提醒，这本书的方法在不同文化里可能要调整，在西方个人主义社会很好应用，但在华语或集体文化社会，有时要搭配群体习惯的设计才会奏效。

Before wrapping up, let’s review Clear’s Four Laws of Behavior Change — the core framework for building good habits and breaking bad ones.
They are: Make it obvious, Make it attractive, Make it easy, and Make it satisfying.

在结尾之前，我想特别分享书中提出的「行为改变四大法则」：让提示显而易见、让习惯变得有吸引力、让执行变得简单、让结果令人满足。

Now, how do we apply this to English learning?

那如果套用在英文学习呢？

When you apply these laws, “listening to English” stops feeling like a task and naturally becomes part of your daily life.
Over time, these small acts compound into huge progress.

当你把「听英文 Podcast」这件事套进四大法则，它就不再是「我要努力学英文」，而会自然而然成为生活的一部分。久而久之，这些小小的坚持，会像复利一样累积，带来巨大的改变。

Based on the author’s principles, I’ve already replaced my habits of random scrolling and useless shopping with a new one — learning English.
I unfollowed most lifestyle creators on Xiaohongshu and now follow bloggers who share English and economy content instead.
I also replaced my bedtime scrolling habit with reading English books.
Sometimes, as I read, I even fall asleep halfway — but that’s a good sign!

基于作者提出的法则，我已经把「无意义滑手机」和「乱买没用东西」的习惯，
改成「学英文」的习惯。
我把小红书里追踪的生活类博主全部移除，改追踪分享英文与经济内容的账号。
睡前也不再滑手机，而是阅读英文原文书，有时候看着看着就想睡了，
至少这是个健康的副作用！

To sum up, Atomic Habits stands out because it’s not just theory — it’s a practical methodology you can use right away.
The original English version uses clear and simple vocabulary, making it great for learners to improve language sense.

Whether it’s changing health habits, improving work efficiency, or learning English, this system really works.
What truly matters isn’t how big your goal is, but whether you can stick to the small steps every day.

Remember: small habits create compound effects.
Start today — one tiny action can build the foundation for your future self.

总结一下，《原子习惯》最有价值的地方是，它不只是理论，而是能直接用在生活中的方法论。
原文书单字不艰涩，非常适合当作提升英文语感的入门书。
无论是改变健康习惯、提升工作效率，还是学英文，这套系统都能发挥作用。
真正重要的不是目标有多大，而是每天的小步骤能不能坚持下去。
记住：小习惯会创造复利效应。从今天开始，一个小小的行动，就能为未来的自己打下基础。

---

如果你有兴趣阅读这本书…

If you’re interested in reading this book, it’s Atomic Habits by James Clear.

The writing style is clear, practical, and full of real-life examples. It’s written in a neutral tone — simple, but not shallow. To enjoy the book in English, you’ll need around six to eight thousand words of vocabulary.
It includes some psychology and academic terms like identity, consistency, compound, and reinforcement.
In the U.S. school system, this book would be suitable for high school students — grades nine to twelve.
Although it’s written for the general public, it actually helps you strengthen three key ways of thinking in English:
logical structure, psychological vocabulary, and system thinking.
Reading the original version not only gives you useful ideas about self-growth,
but also helps you develop clearer and more organized English thinking.

《Atomic Habits》 by James Clear
这本书的文字风格清晰、实用、充满例子，语气中性、内容不艰涩。
对英文读者而言，大约拥有 6,000–8,000 字汇量（包含一些心理学与学术词汇，如 identity、consistency、compound、reinforcement）就能轻松阅读。
若以美国学制来看，大约是高中生（9–12 年级）程度即可理解。
这本书虽然是写给大众市场的，但它能帮助你加强以下三种英文思维能力：
– 逻辑结构（logical structure）
– 心理学词汇（psychology vocabulary）
– 系统思考（system thinking）
阅读原文不仅能吸收实用的自我成长概念，也能让你的英文更有结构与思辨力。

---

惯用搭配（Collocations） – 关于设定目标的句子

---

I can say it like this — 用英文这样说

提供不同情境下的英文句子，讓你挑選與自己最相似的表達，反覆跟讀（shadowing），再轉化成屬於自己的語言。

Building New Habits — 建立新習慣

I’m trying to build better habits, not by doing more, but by doing small things more consistently.

我在练习建立更好的习惯，不是做更多，而是持续做小事。

I start small but stay steady — one page, one push-up, one podcast at a time.

我从小处开始，但保持稳定——一次读一页、做一个俯卧撑、听一个 Podcast。

I no longer chase motivation; I design my environment to make action easier.

我不再追求动力，而是通过调整环境让行动变得更容易。

My goal is not perfection — it’s progress that feels natural.

我的目标不是完美，而是让进步变得自然。

Every time I repeat an action, I’m casting a vote for the person I want to become.

每一次重复的行为，都是在为「我想成为的人」投一票。

---

Breaking Old Habits — 改掉舊習慣

I used to open shopping apps whenever I felt bored. Now I open my notebook instead.

我以前一无聊就会打开购物 App，现在我改成打开笔记本。

I’ve learned to replace scrolling with something slower — like reading or stretching.

我学会用更慢的事物取代滑手机，比如阅读或伸展。

When I remove the cue, the craving fades too.

当我移除诱因，欲望也会随之减弱。

I don’t fight my bad habits; I outsmart them by changing the situation.

我不跟坏习惯对抗，而是通过改变情境来智取。

Instead of saying “I can’t,” I say “I don’t” — it gives me power over the choice.

我不再说「我不能」，而说「我不这样做」——那让我更有掌控感。

---

Identity Shift — 身分轉變與自我定義

Changing habits isn’t about goals — it’s about systems that support who I want to be.

改变习惯不是为了目标，而是为了建立支持我想成为的人的系统。

I’m not trying to learn English — I’m becoming a person who thinks and expresses in English.

我不只是想学英语，而是想成为能用英语思考与表达的人。

I’m becoming the kind of person who keeps promises to myself.

我正在成为一个能对自己守信的人。

I no longer measure success by speed, but by consistency.

我不再用速度衡量成功，而是用持续性。

Every small action is proof of who I already am becoming.

每个小行动，都是我正在成为那个人的证据。

---

Mindset & Growth — 心態與成長

Each small win reminds me that progress takes patience.

每个小小的成功都提醒我，成长需要耐心。

I’ve learned that tiny changes compound into something meaningful over time.

我学会了，微小的改变会随着时间累积成有意义的成果。

Even when results are invisible, I remind myself: the habit is working silently.

即使成果暂时看不见，我也提醒自己：习惯正在默默发挥作用。

Failure isn’t the opposite of progress — it’s feedback for adjustment.

失败不是进步的反面，而是调整的回馈。

Real growth happens quietly, long before anyone notices.

真正的成长总是在无人察觉之前悄悄发生。

---

Practice Tip — 練習建議

从每个分类中挑选 2–3 句最贴近你生活的句子，先跟读音档（shadowing），再尝试改写成你的版本。
例如：

I’m trying to build better habits in my English learning — by studying less, but more regularly.

我在练习建立更好的英语学习习惯——学得少一点，但更有规律。

---

State → Feel → Do 練習

以下句型讓你能根據不同情境組合自己的句子。
從每欄中各選一句或兩句，練習表達你的「狀態 → 感受 → 行動」。
先理解句意，再跟讀音檔，最後嘗試改寫成屬於你的版本。

State — 我現在的狀態

I’m trying to build a new habit, but I keep forgetting.

我正在尝试建立一个新习惯，但总是忘记。

I’m trying to stay consistent, but I get distracted easily.

我努力想保持规律，但很容易分心。

I want to start small, but I tend to overthink before I begin.

我想从小地方开始，但常常在开始前想太多。

I plan to practice English every day, but sometimes I lose track.

我计划每天练习英语，但有时就忘了。

I’ve made a plan to wake up early, but I often hit snooze and fall back asleep.

我制定了早起计划，但常常按掉闹钟又睡回去。

I’m trying to change my routine, but life keeps getting in the way.

我想调整生活作息，但总是被现实打断。

I’m trying to build a new habit of listening to English, but I forget to open the app.

我想养成听英语的习惯，但常常忘记打开应用程式。

---

Feel — 我的感受

It makes me frustrated because I want to be consistent.

这让我感到沮丧，因为我想保持一致。

It makes me disappointed because I know I can do better.

这让我有点失望，因为我知道自己能做得更好。

It makes me anxious when I see no quick progress.

当看不到进步时，我会感到焦虑。

I feel a bit guilty because I promised myself I’d keep going.

我有点愧疚，因为我答应过自己要坚持。

I feel tired, but I also know this is part of the process.

我感到有点累，但我也知道这就是过程的一部分。

It actually motivates me to try again instead of giving up.

反而这激励我不要放弃，而是再试一次。

I feel more aware of my habits now — at least I notice the pattern.

我现在对自己的习惯更有觉察——至少我开始看见规律。

---

Do — 我決定採取的行動

I’ll make it obvious by leaving a note on my desk as a reminder.

我会把提示写在桌上，让它显眼提醒自己。

I’ll make it easy by preparing what I need the night before.

我会提前准备好需要的东西，让执行变得容易。

I’ll make it attractive by pairing it with music or coffee I like.

我会搭配喜欢的音乐或咖啡，让习惯更有吸引力。

I’ll make it satisfying by checking it off every time I do it.

我会在每次完成后打勾，让成就感变成动力。

I’ll move my phone to another room so I can focus better.

我会把手机放到另一个房间，让自己更专注。

I’ll start with just five minutes — no pressure, just presence.

我先从五分钟开始——不求完美，只求出现。

I’ll remind myself that consistency matters more than perfection.

我会提醒自己，持续比完美更重要。

---

Practice Tip — 練習建議

從每一欄中各選一句，組合成你的 State → Feel → Do。
反覆跟讀音檔，練習自然語氣與節奏，並改寫成符合你生活的版本。

例如：

State: I’m trying to build a new habit of reading, but I keep forgetting.
Feel: It makes me frustrated because I want to stay consistent.
Do: I’ll make it easy by reading one page before bed.

状态：我正在建立阅读习惯，但总是忘记。
感受：这让我感到沮丧，因为我想保持规律。
行动：我会让它更简单，睡前读一页书就好。

或：

State: I plan to practice English every day, but I get distracted easily.
Feel: I feel a bit guilty because I promised myself I’d keep going.
Do: I’ll prepare my notebook and open the app right after breakfast.

状态：我计划每天练习英语，但很容易分心。
感受：我有点愧疚，因为我答应过自己要持续。
行动：我会在早餐后马上准备笔记本并打开学习应用。

点选左上角按钮可以切换文字全英或双语

When I first started making my own money, I felt powerful — like I finally had control over my life.
I grew up hearing that money brings freedom, so I thought spending it meant I was free.

刚开始自己赚钱的时候，我感觉很有力量——彷佛终于能掌控人生。
我从小就听人说「有钱就有自由」，所以我以为「花钱」就代表我自由了。

Every paycheck felt like a little celebration.
I’d walk into a store “just to look,” and walk out with a new bag, a lipstick, or a gadget I didn’t need.

每次领薪水都像在庆祝。
我走进店里口口声声说「只是看看」，结果出门时手上多了一个包、一支口红，或一个其实不需要的小玩意。

Trendy clothes, skincare, phone cases, home décor — you name it.
Half the time, I didn’t even open the boxes.
But that quick swipe of a card felt like proof I was doing okay, that I was moving forward.

流行衣服、保养品、手机壳、居家装饰——你能想到的我几乎都买。
有一半甚至连盒子都没打开。
但刷卡那一瞬间，让我觉得自己过得不错、人生在往前走。

I followed every trend and told myself I deserved it.
When guilt crept in, I’d say, “Well, I work hard.”
But the truth was, I wasn’t buying things — I was buying a feeling.

我追着潮流跑，还对自己说「我值得」。
内疚冒出来时，我会补一句：「反正我很努力工作。」
但说穿了，我买的不是物品——而是一种感觉。

Then came the decluttering phase.
Every few months, I’d pull everything out, make piles of “keep,” “donate,” and “maybe.”
It felt liberating for a week, and then the midnight scrolling returned.

接着是断舍离时期。
每隔几个月我就把东西全部翻出来，分成「保留」「捐赠」「再想想」。
那种轻松只维持一两周，之后半夜滑购物网站的习惯又回来了。

It turned into a cycle — buy, regret, declutter, repeat.
The funniest part?
When I first learned to swim, I couldn’t even float, but I had gear like an Olympic athlete.
Just kidding — but you get the point.

于是形成了一个循环——买、后悔、断舍离、再重来。
最好笑的是：刚学游泳时我连漂浮都不会，装备却齐全到像奥运选手。
开玩笑的啦——但你懂我的意思。

Shopping stopped feeling fun.
I felt tired — like I was chasing something I couldn’t catch.
My apartment looked neat, but my mind felt crowded.
Then I checked my savings and realized nothing had grown.

购物不再有趣，我只觉得累——像是在追一个永远抓不到的东西。
房间看起来整齐，心却很拥挤。
某天我看了一下存款，才发现多年来几乎没增加。

That’s when I opened up to a friend.
She listened and said, “Maybe don’t just stop spending — redirect your focus.
Start creating.”
I didn’t fully get it, but the words stayed with me.

那时我把心事告诉朋友。
她听完说：「与其只逼自己别花钱，不如把注意力挪开——去创造。」
我一开始不太懂，但她的话留在我心里。

A few weeks later, by pure chance, I found my dad’s old camera while cleaning the closet.
I wiped off the dust, curious whether it still worked, and decided to take it outside.
That weekend, I started taking photos — morning light on the kitchen table, reflections in bus windows, strangers holding hands at crosswalks.
It wasn’t planned, but something about capturing quiet moments made me feel calm again.

几周后，机缘巧合之下，我在整理衣柜时发现了爸爸送我的旧相机。
我随手擦去灰尘，心想不知道还能不能用，于是决定拿出去试拍。
那个周末，我开始拍照——厨房桌上的晨光、巴士窗上的倒影、斑马线上牵手的路人。
一切都不是刻意的，但捕捉那些安静瞬间的过程，让我重新感到平静。

At night, instead of browsing shopping apps, I browsed my own shots.
I edited colors, cropped edges, added tiny captions.
I stopped needing to buy inspiration — because I was making it.

晚上我不再逛购物网站，而是翻看自己的照片。
调色、裁边、写下一小行说明。
我不再需要「买灵感」——因为我正在创造它。

Around the same time, I began running.
Ten minutes at first, barely breathing, then longer.
It became my morning ritual: lace up, step outside, listen to my footsteps before the city wakes up.

差不多同一时间，我开始跑步。
一开始只有十分钟、气喘吁吁，后来慢慢加长。
它成了我的晨间仪式：绑好鞋带、走到户外，在城市苏醒前听见自己的脚步。

Those simple routines filled the space that shopping used to fill.
I wanted movement and meaning, not another box at my door.
Months passed before I noticed I hadn’t bought anything useless.

这些简单的日常，填满了过去靠购物填补的空白。
我渴望的是流动与意义，而不是门口又一个纸箱。
几个月过去，我才发现自己很久没有乱买了。

When my friend asked what changed, I laughed.
“I guess I was never buying things — I was buying comfort.”
Now, the things I buy have a reason: a lens I’ll use for years, running shoes that carry me forward, a coffee I actually have time to enjoy.

朋友问我「哪里变了」时，我笑了。
「我想我从来不是在买东西——我是在买安慰。」
而现在，我买的东西都有理由：会用很多年的镜头、带我向前的跑鞋、以及我真的有时间细细品尝的一杯咖啡。

I used to think happiness came from what I owned.
Now I know it comes from where I place my energy.
When my heart has direction, my wallet finally finds peace.

我曾以为幸福来自拥有什么。
现在我知道，它来自我把心力放在哪里。
当心有了方向，钱包也终于得以安静。

---

What kind of buyer are you?

We all spend money for different reasons — comfort, habit, identity, or meaning. These four voices show how buying is never just about things — it’s about who we are and what we seek.

每个人花钱的理由都不同——为了安慰、为了习惯、为了身份、或为了意义。 这四种声音展现了：购物从来不只是关于物品，而是关于我们是谁、在追寻什么。选择与你相似的部分，改写成你自己的版本。

A. The Minimalist Worker – “Too Busy to Buy”

I work as a project manager in a tech company, and my days are a mix of meetings, deadlines, and endless updates.
Shopping used to be fun when I was younger, but now it just feels like another task on my to-do list. There are too many choices — when I see a hundred versions of the same product, I lose patience before I even start comparing. So I buy the same things again and again: the same notebook, the same shampoo, the same sneakers.
If it works, I stick to it.
For me, simplicity saves time, energy, and peace of mind.

我是一名科技公司的项目经理，每天都被会议、截止日和报告淹没。 年轻时购物曾让我开心，但现在只觉得那是待办清单上的另一项任务。 选择太多——当我看到同一产品的上百种版本时，还没开始比较就已经觉得厌倦。
所以我反复购买同样的东西：同样的笔记本、洗发精、球鞋。 「能用就不要换」成了我的原则。
对我而言，简单让我省时间、省力，也保有心的平静。
– If it works, don’t replace it. → 表「如果它好用，就不需要替换」，常用于极简主义生活哲学。

B. The Trend Follower – “Buy Now, Regret Later”

I used to dream of becoming a fashion influencer.
My closet was like a trend museum — cottagecore dresses, oversized blazers, everything I saw online. Each time I clicked “add to cart,” I told myself this outfit represented a new version of me.
But deep down, I knew it was just impulse.
Whenever I felt stressed or lonely, online shopping became therapy.
For a few minutes, I felt seen, confident, alive. But when the packages arrived, the excitement disappeared faster than the unboxing video.
Now I’m trying to tell the difference between what I like and what I truly need.

我曾经梦想成为时尚网红。 我的衣柜就像潮流博物馆——从田园风洋装到宽版西装外套，网上看到的几乎全都有。 每次点下「加入购物车」时，我都告诉自己那代表全新的我。 但其实，我心里清楚那只是冲动。
每当我感到压力或孤单时，网购就成了我的心理治疗。 短短几分钟，我觉得自己被看见、有自信、充满活力。 可当包裹送到时，那股兴奋比开箱影片还快消失。
现在我正在学着分辨——什么是我喜欢的，什么才是我真正需要的。
– add to cart → 网购常用语，表示「加入购物车」。
– the difference between what I like and what I need → 表「喜好与需求之间的界线」。

C. The Over-Spender – “Buying Comfort”

There was a time when I thought buying things could fix how I felt. I bought self-help books, aromatherapy oils, yoga mats — all in the name of self-care.
But most of them stayed unopened. I wasn’t really investing in healing; I was collecting symbols of comfort, as if owning them could make me feel whole.
Each purchase was like a promise: “This will make me better.”
But the truth? It never did. One day, I looked around my apartment — shelves full of untouched “healing tools” — and realized I was trying to buy peace instead of finding it.
Now, I still like beautiful things, but I ask myself before buying:
“Will this truly help me, or just help me escape?”

有一段时间，我以为购物能修复内在。
我买了各种心灵成长书、芳疗精油、瑜伽垫——都打着「自我照顾」的名义。
但大多数都没拆封。
我并不是在投资疗愈，而是在收集「安慰的象征」，彷佛拥有它们就能让自己完整。
每次购买都像一个承诺：「这会让我变好。」
但事实是，它从没让我好过。
某天，我望着满屋未使用的「疗愈工具」，才明白我追求的不是平静，而是想用购物换得平静的假象。
现在我仍喜欢美好的事物，但会在购买前问自己：
「这真的能帮我吗？还是只是帮我逃避？」
– buy peace instead of finding it → 表「想用购物换得心灵平静」，隐喻逃避式消费。

D. The Sentimental Collector – “Buying Memories”

I’m not into brands or trends.
I buy postcards, little souvenirs, and books from every city I visit. Each item feels like a memory I can hold. But as years passed, my shelves became crowded.
One day, while dusting, I realized I wasn’t keeping memories — I was keeping proof that I had lived happily.
That hit me hard. Now I still buy things, but only one per trip — something small, meaningful, timeless.
I’ve learned that buying isn’t about owning; it’s about connecting — to moments, to stories, to the feeling of being alive.

我对品牌和潮流没兴趣。
我买明信片、小纪念品，还有每座城市的一本书。 每样东西都像一段能触摸的回忆。 但随着时间过去，书架越来越拥挤。 有一天，我在擦灰时突然意识到：我保存的不是回忆，而是「幸福的证据」。 那一刻我很震撼。
现在我依然会买东西，但每次只买一件——小巧、有意义、能长久留存的。
我明白购买的意义，不在于拥有，而在于连结：
与时光、与故事、与活着的感觉。
– buying isn’t about owning; it’s about connecting → 表「购物不为拥有，而为连结」，象征成熟心境。

---

Emotional Word Map — 常见情绪词与表达练习

在反思购物行为时，我们往往混合了多种情绪：想要、放松、焦虑、内疚、满足。
这一部分帮你扩展情绪词汇，并学会自然地表达购物背后的感受。

Emotion	English Expression	Example Sentence
Comfort	seek comfort in buying	I used to seek comfort in buying things I didn’t need. 我过去常透过购物寻找安慰。
Guilt	feel a wave of guilt after shopping	I felt a wave of guilt after buying something I didn’t even like. 买了其实不喜欢的东西后，我感到一阵罪恶感。
Relief	feel relieved once I decide not to buy	I felt relieved when I closed the app and walked away. 关掉购物App、放下手机时，我反而感到轻松。
Control	buy things to feel in control	I used to buy planners and notebooks to feel in control of my life. 我过去常买笔记本来找回掌控感。
Escape	use shopping as an escape	Sometimes I used shopping as an escape from stress or boredom. 有时我把购物当成逃避压力或无聊的方式。
Joy	feel genuine joy when buying something meaningful	I feel genuine joy when I buy something I’ll use every day. 当我买到每天都会用到的东西时，感到真正的喜悦。

小练习：从上表选出三个最能代表你的情绪，用它们各写一句你自己的英文句子。

---

Reflection Practice: The Things I Buy — and Why

Use the structure STATE → DO → FEEL to reflect on your own spending habits.
Think about what triggers your buying decisions, what kinds of things you tend to purchase, and how those choices make you feel afterward.

使用 STATE → DO → FEEL 的结构，反思你的消费习惯。
思考是什么触发你的购买行为、你通常会买哪些东西，以及这些选择带给你的感受。

Step 1 — STATE

Describe your current relationship with buying.
When do you usually feel the urge to buy something — when you’re happy, stressed, or just bored?
What kind of things catch your attention the most?

描述你目前的消费状态。
你通常在什么时候会想买东西——开心、压力大，还是只是无聊？
哪些类型的东西最容易吸引你？
– feel the urge to… → 表「突然有冲动去做某事」。

Useful words: impulse, comfort, reward, stress, boredom, desire, control, escape

常用词汇：冲动、安慰、奖励、压力、无聊、欲望、控制、逃避

Sentence options:
• My shopping habits usually reflect how I feel — sometimes relaxed, sometimes anxious.
• I tend to buy things when I feel tired, lonely, or excited.
• Buying something makes me feel calm, rewarded, or in control — at least for a moment.

句型练习：
・ 我的购物习惯通常反映我的情绪——有时放松、有时焦虑。
・ 我往往在疲惫、孤单或兴奋时买东西。
・ 买了东西会让我觉得平静、有奖励感或掌控感——至少那一刻是这样。

Step 2 — DO

Explain what you actually buy and how you decide.
Do you plan your purchases, compare options, or just act on impulse?
Do you buy more for function or emotion?

说明你实际会买什么，以及你是怎么决定的。
你会计划购物、比较选项，还是凭冲动下单？
你的消费更偏向功能需求，还是情绪反应？
– act on impulse → 表「凭冲动行动」。

Useful words: essentials, collections, trends, comfort items, gifts, online shopping, secondhand, minimalist

常用词汇：日用品、收藏、潮流、安慰性物品、礼物、网购、二手商品、极简主义者

Sentence options:
• I usually buy everyday things like coffee, notebooks, or skincare — small comforts that make my day easier.
• When I shop, I look for something useful or something that feels new.
• I don’t buy often, but when I do, it’s usually because I want to reward myself or relieve stress.

句型练习：
・ 我通常买日常用品，比如咖啡、笔记本或护肤品——能让生活更轻松的小物。
・ 购物时，我会找实用的东西，或能带来新鲜感的物品。
・ 我不常购物，但每次买通常是为了犒劳自己或减压。

Step 3 — FEEL

Reflect on how you feel after buying something.
Do you feel satisfied, guilty, excited, or regretful?
What emotions do you really chase when you spend — peace, joy, control, or belonging?

反思购买之后的感受。
买完东西后你会感到满足、罪恶、兴奋，还是后悔？
你在花钱时，真正追求的情绪是什么——平静、快乐、掌控感，或归属感？
– chase emotions → 表「追逐情绪满足」，常用于反思性消费语境。

Useful words: satisfaction, regret, calm, guilt, excitement, control, emptiness, relief

常用词汇：满足、后悔、平静、罪恶感、兴奋、掌控、空虚、释然

Sentence options:
• After buying something, I usually feel calm or satisfied because it gives me a small sense of control.
• After shopping, I often feel regretful because I know I didn’t really need it.
• Sometimes I realize I was trying to comfort myself through shopping, not to solve the real problem.
• Now I’m learning to pause and breathe before I buy — to ask if it’s comfort or habit.

句型练习：
・ 买完东西后我通常觉得平静或满足，因为那让我感觉有点掌控感。
・ 购物之后我常常有点后悔，因为我知道其实不需要。
・ 有时我意识到，自己是在用购物安慰自己，而不是解决问题。
・ 现在我学会在购买前先停下来呼吸一下，问问自己：这是安慰，还是习惯？

Examples — Combine STATE, DO, and FEEL

參考上方的Sentence options, 从每栏中各选一句或两句，练习表达你的「状态 → 感受 → 行动」。
並跟读音档，最后尝试改写成属于你的版本。

Example 1 — The Minimalist Worker
State: I buy only what I need because too many choices drain me.
Do: I repeat the same products I trust.
Feel: I feel calm and efficient.

范例一 — 极简上班族
状态：我只买真正需要的东西，因为太多选择让我疲惫。
行动：我重复购买熟悉可靠的物品。
感受：我觉得平静又高效。

Example 2 — The Trend Follower
State: I buy when I feel bored or insecure.
Do: I scroll online shops and add items that make me feel “new.”
Feel: The excitement fades fast, and I’m left a bit empty.

范例二 — 跟风型消费者
状态：我常在无聊或缺乏自信时购物。
行动：我滑网店、把能让我感觉“焕然一新”的商品加入购物车。
感受：兴奋感消失得很快，留下的是一点空虚。

Example 3 — The Comfort Seeker
State: I shop when I feel tired or lonely.
Do: I buy small treats like snacks or candles.
Feel: It brings warmth for a while, but not real rest.

范例三 — 安慰型买家
状态：我在疲惫或孤单时会购物。
行动：我会买点心或蜡烛之类的小确幸。
感受：那份温暖能维持一阵子，但无法真正让我休息。

Example 4 — The Sentimental Collector
State: I buy things to remember moments.
Do: I pick one small souvenir from each trip.
Feel: I feel connected to places I’ve been, without needing to own too much.

范例四 — 情感收藏者
状态：我通过购买东西来保留回忆。
行动：每次旅行我只买一个小纪念品。
感受：我感到与那些地方依然连结，而不必拥有太多。

Try Writing Yours

Use one sentence for each step. Keep it short, natural, and true to you.

每个步骤一句话即可，保持自然真实。

These days, I buy things when…
I used to think buying meant…
What I’ve learned from my spending is…

最近我通常在……时购物。
我以前认为购物代表……。
我从消费中学到的是……。

These days, I buy things when I feel…
I used to believe shopping could…
Now I realize what I really want is…

最近我通常在感到……时会购物。
我过去以为购物可以……。
现在我明白，自己真正想要的是……。

最後…額外提供主題
→ From Buying to Meaning — 从购买到意义

最后我想跟大家说一下，这篇文章除了主题是讨论购物，我也想引起大家思考…「我们为什么买」。
学习语言是为了沟通、表达，当你能清楚表达自己的观点、价值观、想法的时候，其实你也已经深思过了 !
希望大家除了练习到英文，也能练出购物的清醒感，哈

When we stop treating shopping as comfort or escape, we can reclaim our creative energy.

当我们停止把购物视为「安慰」或「逃避」时，就能重新找回「创造」的能量。 (下面这一部分帮助你练习用英文表达从消费到创造的心态转折。)

I used to buy things to feel inspired, but now I create something small to feel alive.

我过去靠买东西找灵感，现在靠创造小事找活力。

I used to reward myself with shopping, but now I reward myself with rest.

我过去靠购物犒劳自己，现在靠休息充电。

I used to buy tools to start new hobbies, but now I start first and buy later.

我过去先买装备才开始兴趣，现在先行动再决定要不要买。

I used to buy comfort, but now I find it in movement — walking, writing, or taking photos.

我过去靠购买找安慰，现在靠行动找平静——散步、写字、拍照。

点选左上角按钮可以切换文字全英or双语

My Morning Routine

You know, sometimes I imagine what my perfect day would look like. In that version, I wake up slowly — no rush, no noise, just soft sunlight coming through the window. I stretch, take a deep breath, and head to the kitchen to make myself a cup of coffee. The smell fills the room, and I actually have time to enjoy it.

有时候，我会想象理想中的一天会是什么样子。 在那个版本里，我慢慢地醒来——没有急促、没有噪音，只有柔和的阳光洒进房间。 我伸个懒腰，深呼吸，然后走进厨房，亲手为自己冲一杯咖啡。 香气弥漫整个空间，而我真的能坐下来，好好享受那杯咖啡。

Then I open my closet and pick something simple but stylish — maybe a white shirt and soft linen pants. I do a light makeup: just sunscreen, a bit of concealer, some blush, mascara, and a nude lipstick. Nothing fancy — just the kind of look that says, *I’m awake, I’m calm, and I’m ready for the day.* I put on my watch, pack my bag neatly, and walk out the door with that peaceful, effortless kind of energy.

接着我打开衣橱，挑一套简约却时尚的衣服——也许是一件白衬衫配亚麻长裤。 我化个淡妆：擦上防晒、遮瑕、一点腮红、睫毛膏，再加上裸色口红。 没什么花俏的，就是那种「我醒着、我平静、我准备好了」的样子。 戴上手表，整理好包包，优雅地走出门，一切都显得那么从容。

…That’s the dream. Now, let’s talk about reality.

……这是理想中的样子。 但现在，让我们回到现实。

In real life, my morning starts with five alarms. Yes, five. I set them on purpose — not because I’m that forgetful, but because I need time to gradually wake up. The first two alarms are basically for me to ignore. The third one tells me, “Okay, time to think about getting up.” And by the fourth, I finally open my eyes — which, honestly, is not bad.

在现实里，我的早晨是从五个闹钟开始的。 没错，五个。我是故意设的——不是因为我健忘， 而是因为我需要一点时间让自己「慢慢清醒」。 前两个闹钟基本上是让我继续赖床的。 第三个提醒我：「好啦，该考虑起床了。」 到了第四个，我终于睁开眼——说实话，这样已经不错了。

I grab my phone, realize I stayed up too late scrolling last night, and then I immediately tap my kid on the shoulder, “Come on, wake up, we’re gonna be late!”

我拿起手机，才发现昨晚又滑太晚， 然后立刻拍拍旁边的孩子：「起床啦，我们要迟到了！」

The next ten minutes? Chaos. I’m still in my pajamas, running between the bedroom and the kitchen. If we’re early enough, I’ll make breakfast. If not, we’ll just buy something on the way and eat it in the car. Then I wash my face, slap on some skincare — no makeup today — while reminding my kid to brush her teeth and find her shoes. It’s not glamorous, but it’s real.

接下来的十分钟？一片混乱。 我还穿着睡衣，在卧室和厨房之间来回跑。 如果时间还早，我会做早餐； 如果太赶，就直接出去买，在路上吃。 然后我洗脸、擦保养品——今天不化妆—— 同时还要一边提醒孩子刷牙、找鞋子。 一点也不优雅，但这才是真实的早晨。

After dropping her off at school, I finally get a moment to breathe. That’s when I open the *Meituan* app and order myself a coffee. It’s my small morning reward — a reminder that I still get to have a piece of the ideal day, even inside the real one.

把孩子送到学校后，我终于能喘一口气。 这时我会打开「美团」APP，帮自己点一杯咖啡。 那是属于我的小小早晨奖励——提醒我，即使在现实里，我仍然可以拥有一点理想生活的味道。

And the rest of the day? Well, it’s a mix — work, errands, emails, meals, small messes, small wins. By the time evening comes, I wash my face again, maybe do a mask, scroll a bit more than I should, and tell myself, “Tomorrow, I’ll wake up early, make that coffee, and start fresh.”

接下来的一天？ 就是各种混在一起的日常——工作、跑腿、回信、吃饭、一些小混乱，也有小小成就。 到了晚上，我再洗一次脸，可能敷个面膜， 又滑手机滑太久，然后对自己说： 「明天，我一定会早起，煮那杯咖啡，重新开始。」

Maybe one day I really will. But for now, this — the imperfect, the busy, the sometimes chaotic — this is still *a day that actually feels like me.*

也许有一天我真的会做到。 但现在，这样的生活——不完美、忙碌、偶尔混乱—— 这才是真正属于我的一天。

---

Q: How does your morning usually start?

试着找出下列跟你情况相符的句子,反复跟读shadowing…

1. The Disciplined One — calm, structured, quietly confident

My mornings start early — around 6:00 a.m. I’ve been working out for three years now, and honestly, it changed everything. My skin feels tighter, and I don’t even buy firming creams anymore. After a quick shower, I put on light makeup — just sunscreen, concealer, and a bit of lip tint. I like to keep things simple. Breakfast? It’s already waiting for me. I prepare my salad and chicken the night before, so I just grab it from the fridge. Then I make my favorite — an iced Americano. That moment, sipping cold coffee in the quiet morning — that’s my kind of peace.

我的早晨从早上六点开始。我已经运动三年了，老实说，这改变了我很多。皮肤变紧实了，我甚至不再买紧实霜。洗完澡，我化个淡妆——防晒、遮瑕、一点润色唇膏。喜欢简单干净的样子。早餐？前一晚就准备好了。从冰箱拿出色拉和鸡肉，再泡一杯冰美式。那一刻，安静又冰凉的咖啡，就是我的平静。

Tone & Style: Steady, minimal, and self-disciplined. Each sentence feels intentional, like her morning itself.

---

2. The Hustle-Mode Worker — confident, ironic, playful

My mornings? They’re loud, fast, and kind of all over the place — but that’s just how I roll. I usually go to bed way past midnight because I’m editing videos or checking comments on TikTok. When my alarm rings, I don’t hit snooze — I just lie there for a second, scroll through messages, and somehow my brain wakes up before my body does. Then it’s go-time. I brush my teeth with one hand, reply to DMs with the other, grab a hoodie, and I’m out. People call it “chaotic.” I call it *creative flow*. I don’t need everything to be perfect — I just need the energy to keep things moving. And that, I’ve got.

我的早晨？吵、快、有点乱——但我就是这样活着。我通常半夜还没睡，因为在剪影片或看抖音留言。闹钟一响，我不会按贪睡键，只是躺着滑一下讯息，脑子比身体先醒。然后就开始行动。一手刷牙、一手回私讯，抓起帽T就出门。别人说这是「混乱」，我叫它「创作节奏」。我不需要完美，只要有能量推着我往前走。那就够了。

Tone & Style: Quick, witty, and full of energy. You can almost hear her multitasking while talking.

---

3. The Remote-Working Mom — warm, organized, nurturing

I wake up at five, before everyone else. The first thing I do is make myself a latte — that’s my quiet breakfast. It keeps me full until the family wakes up. At six-thirty, I start preparing breakfast for my husband and kid. By seven, we’re all sitting together at the table. I love that moment — it’s the only time of the day we all slow down together. After they leave, I start my work from home. It’s calm, predictable — and I like it that way.

我早上五点起床，趁大家都还没醒。第一件事是泡一杯拿铁——那是属于我的安静早餐，也能让我饱到家人起床。六点半开始做早餐给先生和孩子。七点，我们全家一起坐在餐桌上吃饭。我很珍惜那一刻——那是全家唯一慢下来的时间。他们出门后，我就开始在家工作。生活平稳、有节奏——我喜欢这样。

Tone & Style: Gentle and nurturing. Her sentences flow like a calm morning rhythm, steady but warm.

---

4. The Dreamy Overthinker — introspective, warm, slightly chaotic

I set my alarm for 6:30, but I usually spend ten more minutes just lying there, thinking about everything — and nothing. Some days I meditate, some days I scroll my phone. It depends on how heavy my thoughts feel. I love slow mornings, but life doesn’t always allow them. So I make my tea, look out the window, and tell myself, “Okay, let’s try again today.”

我把闹钟设在六点半，但通常会再多躺十分钟，什么都想，又什么都没想。有时候会冥想，有时候就滑手机，看当天心情。我喜欢慢早晨，但生活不总是允许。所以我泡杯茶，看着窗外，对自己说：「好吧，今天再试一次。」

Tone & Style: Soft, reflective, slightly poetic. She’s thinking more than doing — and that’s her calm.

---

5. The Overloaded Realist — tired but self-aware

Most mornings, I don’t even remember turning off my alarm. I just find myself already scrolling through group chats from work before I’m fully awake. Coffee comes first — not because I enjoy it, but because I need it to function. Sometimes I catch my reflection and think, “Wow, I look exhausted.” But then I remind myself, everyone’s just trying their best. Maybe tomorrow I’ll wake up ten minutes earlier… or maybe not. We’ll see.

大多数早晨，我甚至不记得自己关过闹钟。醒来时就已经在滑工作组的讯息。咖啡是第一步——不是因为喜欢，而是因为需要它让我运转。偶尔看到镜子里的自己，会想：「天啊，我看起来好累。」但我也会提醒自己——大家都在努力活着。也许明天我会早起十分钟……也许不会。再说吧。

Tone & Style: Honest and weary, but real. You can feel the fatigue mixed with quiet acceptance.

---

Daily Expression – Morning Edition

提供多种日常英文句型，帮助你练习如何以生活化语气描述「我的早晨」，包括闹钟习惯、睡眠模式、化妆流程与早餐选择。你可以挑选最贴近自己的句子，反复跟读（shadowing），再改写成你的口语版本。

1. 关于闹钟设定（Alarm habits）

I set two alarms, just in case I sleep through the first one.

我会设两个闹钟，以防第一个没听到。

My alarm goes off five times, but I only wake up at the fourth.

我的闹钟会响五次，但我通常第四次才醒。

I don’t snooze — I just lie there pretending I’m awake.

我不按贪睡键，只是躺着假装我醒了。

When the alarm rings, I get up right away.

闹钟一响，我就起来了。

I wake up before my alarm — my body clock just knows when it’s time.

闹钟还没响，我就起来了。

I don’t need an alarm. My body clock wakes me up at six every day.

我不需要闹钟，我的生理时钟每天六点会自动叫醒我。

---

2. 关于睡眠模式（Sleep pattern）

I go to bed before eleven, so I can wake up feeling fresh.

我会在十一点前睡，早上比较精神。

I usually sleep around two a.m. — it’s the only quiet time I get.

我通常凌晨两点才睡，因为那是唯一的安静时刻。

I keep saying I’ll sleep earlier, but my brain refuses to shut down.

我总说要早点睡，但脑袋就是停不下来。

I fall asleep as soon as my head hits the pillow.

我一躺下就能睡着。

I scroll my phone until my eyes can’t stay open anymore.

我滑手机滑到眼睛撑不住才睡。

I try to stick to a fixed bedtime, but real life doesn’t always cooperate.

我试着固定睡觉时间，但现实生活总是配合不了。

---

3. 关于化妆（Makeup routine）

I go for a no-makeup makeup look — sunscreen, concealer, and lip tint.

我喜欢裸妆感——防晒、遮瑕、润色唇膏。

If I’m running late, I just put on sunscreen and go.

如果赶时间，我只擦防晒就出门。

Doing my makeup feels like switching on my “ready for the day” mode.

化妆对我来说，就像切换成「准备迎接一天」的模式。

I do a full face of makeup — I actually enjoy the process, including fixing my hair.

我会化全妆，我真的享受这个过程，连发型打理也包括在内。

I rarely wear makeup; I just focus on good skincare.

我很少化妆，只注重保养。

I keep a small pouch in my bag for touch-ups during the day.

我包包里会放一个小化妆包，方便随时补妆。

---

4. 关于早餐（Breakfast habits）

I usually grab a salad and some chicken I prepared the night before.

我通常拿昨晚准备好的色拉和鸡肉。

Sometimes I just grab whatever’s in the fridge and call it breakfast.

有时我随便拿冰箱里的东西就当早餐。

We always eat breakfast together — it’s our little morning ritual.

我们全家都一起吃早餐，那是我们的小仪式。

I cook breakfast every morning — it helps me wake up.

我每天早上都会做早餐，这让我慢慢清醒。

I usually buy my breakfast on the way to work.

我通常是在上班路上买早餐。

I skip breakfast most days — just coffee for me.

我大多不吃早餐，只喝咖啡。

---

5. 关于出门（Heading out）

I pack my bag the night before, so mornings are stress-free.

我前一晚就收好包包，早上不用慌。

I grab my coffee, throw on a hoodie, and run out the door.

我拿着咖啡、套上帽T就冲出门。

I like walking out slowly, feeling the air before the day starts.

我喜欢慢慢走出门，感受一天开始前的空气。

I double-check everything before I leave — keys, phone, wallet.

出门前我会再三确认：钥匙、手机、钱包都带了没。

I drive to work listening to a podcast — it helps me shift into work mode.

我开车上班时会听Podcast，让我进入工作状态。

I walk my kid to school before heading to the office.

我会先送孩子上学再去公司。

---

Your Turn — 用英文說出你的想法

this part 将带你思考：
你的早晨最像哪一种自己？若能改变一件事会是什么？早晨情绪如何影响你的一天。 透过这些问题，你可以进一步用英文写出真实的想法与日常节奏，将句型转化成属于你的语言。

Use these prompts to reflect on your mornings — how they feel, what they mean, and what you might want to change.

用这些提问反思你的早晨——感受、意义，以及你想调整的地方。

1. What part of your morning feels most like “you”?
2. If you could change one thing about your mornings, what would it be?
3. How does your morning mood affect the rest of your day?

1. 你的早晨哪个部分最像「你」？
2. 如果可以改变早晨的一件事，你会选哪一件？
3. 你的早晨心情会如何影响一天的状态？

1. What part of your morning feels most like “you”?

Think about the moment that feels most authentic — maybe it’s making coffee, journaling, or just the quiet before everyone wakes up.
You can say,
“These days, my mornings feel most like me when I’m making coffee,”
or, “when I’m writing in my journal,”
or even, “when I’m sitting quietly before everyone wakes up.”

想想早晨中最能代表你的片刻——可能是泡咖啡、写日记，或只是所有人醒来前的安静。
你可以这样说：
「最近，我觉得最像我的早晨时刻，是当我在泡咖啡的时候，
或是当我在写日记、
又或者，当我静静坐着等待大家起床的时候。」

2. If you could change one thing about your mornings, what would it be?

Focus on one small thing — waking up earlier, slowing down, or spending less time on your phone.
You can say,
“If I could change one thing about my mornings, I would wake up a bit earlier,”
or, “I would slow down and enjoy my breakfast.”

专注在你想改变的一件小事——早点起床、放慢节奏，或减少滑手机的时间。
你可以这样说：
「如果我能改变早晨的一件事，我会早点起床，
或者放慢脚步，好好享受早餐。」

3. How does your morning mood affect the rest of your day?

Notice how your energy in the morning sets the tone — calm, rushed, anxious, or inspired.
You can say,
“My morning mood often makes the rest of my day feel calm and steady,”
or, “sometimes it makes my day feel rushed and tense.”

注意你的早晨情绪如何为一天定下基调——平静、匆忙、焦虑或受到启发。
你可以这样说：
「我的早晨心情常让整天感觉平稳而安定，
有时候，也会让这一天变得匆忙而紧绷。」

Try Writing Yours

Try writing your own lines.
Keep them short, real, and true to your daily rhythm.
You can start like this:
“These days, my mornings usually feel calm and quiet.”
“I wish my mornings could feel a little slower.”
“I’ve learned that my morning mood can shape how I see the whole day.”

试着写下属于你的句子，
保持自然真实，贴近你每天的节奏。
你可以这样开始：
「最近我的早晨通常是平静安静的。」
「我希望我的早晨能再慢一点。」
「我发现我的早晨心情，会影响我看待整天的方式。」

Lesson 1 – Why we keep searching

点选左上角按钮可以切换文字全英or双语

Hey friends, today I want to talk about something I see all the time, in myself and in people around me. It’s about choices. We live in a world full of options, and sometimes that feels exciting. But the more choices we have, the harder it becomes to stick with one.

大家好，今天我想聊一个我常常在自己和身边人身上看到的现象：选择。我们活在一个充满选项的世界，一开始会让人很兴奋，但我们能选的选项越多，坚持一个/一件就越困难。

Think about shopping. Social media is full of full of influencers showing us the next best thing. You see a bag on Taobao, a skincare product, or a lifestyle trend on Xiaohongshu. You tell yourself, “This will finally make my life better.”
And then two weeks later, something new shows up, and suddenly the old thing feels boring.
This is the trap of consumerism.
We’re not just buying things—we’re buying the idea of becoming a “better me.”

想想看购物。社交媒体到处都是网红推荐「最新、最好」的东西。你在淘宝上看到一个包，在 TikTok 上看到一个护肤品，在小红书上看到一个生活的方式。你告诉自己：「这个一定能让我的生活更好。」但两周后，新的东西又出现了，旧的东西马上觉得无聊。
这就是消费主义的陷阱。我们买的不是东西，而是「变得更好的自己」这个幻想。

It’s not just shopping. The same thing happens with habits. For example, exercise. You watch a hundred workout videos—yoga, HIIT, Pilates, dance workouts. You spend more time comparing them than actually moving your body.
Or learning English. People keep asking, “Which book should I buy? Which app is the best? Which YouTuber should I follow?” And they spend months searching, but never stick to one method long enough to see results.

这不只发生在购物上，也发生在习惯养成上。比如运动。你看了一百个运动影片——瑜伽、高强度间歇训练、皮拉提斯、舞蹈课。结果花在比较的时间比实际运动的时间还多。或是学英文。很多人一直在问：「我应该买哪本书？哪个 APP 最好？要追哪个 油管博主？」结果花了几个月在找方法，却没有一个方法坚持到真的见效。

Here’s the problem: when we keep switching, we never get to the part where progress happens. Every method works—if you give it time. Reading one book for 30 minutes every day is better than buying ten books and finishing none.
Trying one workout three times a week for six months is better than jumping from trend to trend. Consistency is the real shortcut.

问题就在这里：当我们一直切换时，永远没办法走到「真正有进步的阶段」。几乎每个方法都有效——只要你给它时间。每天读一本书 30 分钟，比买十本书却一本都没读完要强。每周固定做一种运动，坚持六个月，比一直跟着流行换来换去更好。坚持才是真正的快捷方式。

Why do we keep searching? Part of it is fear. If I don’t find the “perfect” method, I might waste my effort. Another part is excitement. New things feel motivating—for a while. But motivation fades. Habit stays.
So instead of chasing the “perfect plan,” we need to practice sticking to a good enough plan.

那为什么我们一直在寻寻觅觅呢？一部分是恐惧：如果我没找到「最完美的方法」，可能会浪费努力。另一部分是新鲜感：新的东西总是让人觉得有动力——但那只是短暂的。动力会消失，习惯才会留下。所以我们需要的不是追逐「完美计划」，而是练习坚持「一个够好的计划」。

Let me give you a few real-life examples:
A friend of mine wanted to get fit. She kept buying new equipment: resistance bands, dumbbells, a yoga mat, even a treadmill. But she didn’t stick to any routine. Finally, she decided to just walk 30 minutes every evening. Six months later, she looked healthier than ever.

Another friend was learning English. She downloaded five apps, joined three online classes, and bought a grammar book. She got overwhelmed. Later, she picked just one podcast to listen to every morning. A year later, her listening skills had improved a lot.
See? It’s not about finding the best—it’s about sticking to one and giving it time.

举几个真实例子：我有一个朋友想健身，她一直买新器材：弹力带、哑铃、瑜伽垫，甚至跑步机。但她没有固定下来，没有形成习惯。最后她决定每天晚上只走 30 分钟。半年后，她看起来比以往都健康。另一个朋友学英文，她下载了五个 APP，上了三个线上课，还买了一本文法书。结果被搞得不知所措。后来她只挑了一个 Podcast，每天早上听。结果一年后，她的听力大幅进步。看到了吗？重点不在于找到最好的，而是在于固定一个方法，并且给它时间。

So if you’re listening today and you’ve been stuck in the cycle of searching, comparing, and switching, I want to remind you: the fastest way forward is not to find the best method, but to stick with one long enough to see results.
Stop splurging on methods. Invest in consistency. That’s how you’ll finally see change.

所以如果你现在也被困在「一直找方法、比较、切换」的循环里，我想提醒你：最快的进步方式不是找到最好的方法，而是坚持一个方法到真正见效。不要再挥霍在方法上了，投资在坚持上。这才是你能看到改变的方式。

I can say it like this

试着找出下列跟你情况相符的句子,反复跟读shadowing…

I used to keep switching methods because I thought the next one would be better.

我以前总是不断换方法，以为下一个一定更好。

Now I realize it’s not about finding the perfect plan, but sticking with one that works for me.

现在我明白，重点不是找到完美的方法，而是坚持一个适合自己的。

I’ve spent so much time preparing to start, instead of actually doing it.

我花了太多时间「准备开始」，却没真正行动。

Every time I chase something new, I lose the progress I already made.

每次追求新鲜事物时，我都失去了原本的进展。

It’s okay to start small. What matters is to stay consistent.

从小地方开始没关系，重要的是持续下去。

Motivation fades, but habits stay.

动力会消失，但习惯会留下来。

Consistency is what turns effort into results.

持之以恒，才能让努力开花结果。

I don’t need the best method—I just need one that I’ll actually use.

我不需要最好的方法，只需要一个我真的会用的。

I’ve learned to stop comparing and start committing.

我学会不再比较，而是专注投入。

Progress happens when you stay, not when you switch.

成长发生在你坚持的时候，不是在你转换的时候。

Your Turn — 用英文說出你的想法

Q1. When was the last time you switched methods too quickly?

你上次太快放弃一个方法，是什么时候？

A-type (Active & Motivated)

I get excited easily when I find a new idea or tool. Last year, I tried three English apps in one month — each one promised faster progress. But after a while, I realized it wasn’t the app that mattered. It was my habit. So I deleted all of them and kept just one. Now I focus on using it every morning, even for ten minutes.

我常常一看到新工具就很兴奋。去年我一个月换了三个英文APP，每一个都说能更快进步。后来我发现，问题不在APP，而在习惯。于是我删掉其他的，只留一个，现在每天早上固定用十分钟。

B-type (Passive & Hesitant)

I started learning with a YouTube channel, but after two weeks, I stopped because I felt lost. I thought maybe I should find a better teacher or a different method. I spent more time searching than learning. Now I know it wasn’t about finding the best — it was about starting again every day, even when I didn’t feel ready.

我曾经跟着油管(YouTube)学英文，但两周后就停了，因为觉得没方向。那时我以为自己要找到更好的老师或方法，就这样花了更多时间在找，而不是学。现在我知道，重点不是找到最好，而是每天重新开始，即使我还没准备好。

C-type (Perfectionist & Overthinker)

I overthink everything. Before I try a new routine, I read reviews, check blogs, and ask for opinions. I want to make sure I don’t “waste” time. But in the end, I waste even more — doing nothing. Now I try to remind myself that “imperfect action” is better than waiting for the perfect start.

我什么都想得太多。每次要开始新的计划前，我都会先看评价、查文章、问别人意见。怕浪费时间。结果反而什么都没开始。现在我提醒自己：「不完美的行动，比完美的等待更好。」

Q2. Are you still searching for the perfect plan, or are you practicing consistency?

你现在是在寻找完美方法，还是在练习持之以恒？

A-type (Action-Oriented)

I used to believe there was a perfect method waiting for me. I tried reading books, joining online classes, watching tutorials — but every time something felt hard, I switched again. Now, I’ve learned to accept that consistency is the real shortcut. It’s not exciting, but it’s peaceful. I just show up, even when I don’t feel motivated.

我以前总觉得有个完美方法在等我。我读书、上网课、看影片，只要觉得难，就又换。现在我学会接受「坚持」才是真正的捷径。它不刺激，但让人安定。我只是每天都出现，即使没动力。

B-type (Influenced by Environment)

I still compare a lot. When I see others learn faster, I feel anxious. I ask myself if I’m doing the wrong thing. But I’m trying to stop that voice. I remind myself that speed doesn’t matter if I quit halfway. Slow consistency is still better than fast failure.

我还会拿自己跟别人比。看到别人学得快，就焦虑，怀疑自己是不是走错路。但我努力让那个声音停下来。告诉自己：慢慢坚持，总比快速放弃好。

C-type (Reflective & Self-Aware)

I realized I used “finding the best plan” as an excuse not to act. I wanted to feel in control, but that control stopped me from moving forward. Now I practice showing up for small actions — one podcast, one page, one thought.

我发现自己找完美方法，只是为了逃避行动。想掌控一切，反而被卡住。现在我练习每天完成一个小动作——听一个Podcast、读一页书、写一个想法。

Q3. What kind of person are you when things stop feeling new?

当事情不再新鲜时，你是哪一种人？

A-type (Patient & Steady)

When the excitement fades, I remind myself why I started. I focus on the feeling of growth, not on how fun it is. Some days feel boring, but I treat them as part of the process — like brushing my teeth. It’s not exciting, but it keeps me healthy.

当新鲜感消失时，我会提醒自己当初为什么开始。我专注在成长的感觉，而不是乐趣。有时觉得无聊，但我把它当成过程的一部分——就像刷牙，不刺激，但让人更稳定。

B-type (Easily Discouraged)

Once things get routine, I lose interest fast. I tell myself, “Maybe this isn’t for me.” Then I start something else, only to repeat the same cycle. Now I’m learning to pause before quitting, and ask: “Am I bored, or just uncomfortable with progress?”

一旦事情变得重复，我很快就失去兴趣，对自己说「这可能不适合我」。然后又开始别的事，重复同样的循环。现在我试着在放弃前停一下，问自己：「我是真的无聊，还是对成长的不适感？」

C-type (Strategic & Adaptive)

I try to make learning feel fresh again — maybe by changing the environment, not the goal. If I’m tired of reading, I’ll listen to a podcast instead. If I’m bored studying alone, I’ll join a study group. The habit stays, only the form changes.

我会让学习重新变得新鲜——改环境，不改目标。如果读书腻了，我就听Podcast；一个人太闷，就加入学习群。习惯留着，只换形式。

延伸练习：把句型变成你的话

通常我们不是缺句型(学过那么多英语、那么多句型了…)，而是缺「内容灵感」。以下提供常用句型，而内容灵感可以参考上面 ABC 三种不同类型的回答，选择与你相似的部分，改写成你自己的版本。

① My thought is…

→ 用来表达你的「体悟、观点」，也可以放一句让你印象深刻的话。

→ Example:
My thought is that I tend to give up too fast when I don’t see results.

我认为我太容易在看不到成果时放弃。

② In the past, my problem was…

→ 回顾你以前的习惯或模式，也可以放「一个你以前没有意识到的行为」或「阻碍你进步的想法」。

→ Example:
In the past, my problem was that I kept changing study apps instead of staying consistent.

我过去的问题是总是换学习 APP，而不是坚持一个。

③ Now I realize…

→ 说出你现在学到或改变的部分，可以是一条你领悟到的道理，或一个你希望以后能坚持的原则。

→ Example:
Now I realize that one simple routine done daily is more powerful than constant searching.

现在我明白，坚持一个简单的习惯比不停寻找更有力量。

④ I’m trying to be more consistent by…

→ 具体写出你正在做的动作，例如：

studying at the same time every day 或 reviewing one topic every weekend。

⑤ When I get bored, I usually…

→ 加入你的惯性反应，例如：

scroll on my phone / look for something new。

最后，希望大家都能明白一个道理（也能从自己口中讲出）

I realized that discipline matters more than excitement.

Motivation is temporary, but goals are protected by habits.