🎙️ Podcast #47｜Bad habits to quit this weekend – 你该在周末改掉的坏习惯 | Chinese Listening Practice
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大家好，我是李明，欢迎收听 Learn Chinese Podcast。
Hello everyone, I’m Li Ming, and welcome to Learn Chinese Podcast.
这个节目帮助大家轻松学习中文。
This program helps everyone learn Chinese easily.
今天我们要聊一个有意思的话题：周末的坏习惯。
Today we are going to talk about an interesting topic: bad habits on the weekend.
很多人在周末会做一些不好的事情，比如熬夜、睡得太多、吃很多不健康的食物。
Many people do bad things on weekends, such as staying up late, sleeping too much, and eating a lot of unhealthy food.
这些习惯不好，对身体没有好处。
These habits are bad and not good for your health.
在今天的节目里，我们一起来学习这些习惯的中文表达，也学习怎么说要改掉坏习惯。
In today's program, we will learn the Chinese expressions for these habits and learn how to change bad habits.
希望大家跟我一起练习，不要忘记关注我们的节目。
I hope everyone will practice with me and don’t forget to pay attention to our program.
很多人周末喜欢熬夜，看电影，看手机，玩游戏。
Many people like to stay up late on weekends, watching movies, looking at their phones, and playing games.
他们觉得周末不用早起，所以可以很晚睡。
They feel that they don't have to get up early on weekends, so they can sleep in late.
可是熬夜不好，第二天会很累，头也不清楚。
But staying up late is not good. You will feel very tired and confused the next day.
身体需要休息，如果晚上不休息，白天就没有力气。
The body needs rest. If you don't rest at night, you won't have energy during the day.
周末本来是放松的时间，如果总是熬夜，反而让身体更累。
Weekends are supposed to be a time to relax, but if you always stay up late, it will make your body more tired.
我们可以早点睡觉，早上起来去散步，喝一杯热水，感觉会很好。
We can go to bed early, get up in the morning to take a walk, drink a cup of hot water, and feel good.
有的人周末喜欢一直睡觉，从早上睡到中午。
Some people like to sleep all the time on weekends, from morning to noon.
他们觉得这样很舒服。
They feel comfortable this way.
但是睡得太多也不好，会让人没有精神。
But sleeping too much is not good either, as it will make people feel tired.
起床太晚，时间就不多了，一天很快就过去了。
If you get up too late, you won't have much time and the day will pass quickly.
周末睡懒觉一次可以，但是每次都这样，身体会觉得不舒服。
It’s okay to sleep in once on the weekend, but if you do it every time, your body will feel uncomfortable.
早一点起来，可以吃早餐，可以做自己喜欢的事，比如看书，听音乐，出去走走。
Get up early, have breakfast, and do what you like, such as reading, listening to music, and going out for a walk.
这样的一天会更开心。
This will make the day happier.
除了熬夜和睡太多，很多人周末喜欢吃很多不健康的食物。
In addition to staying up late and sleeping too much, many people like to eat a lot of unhealthy food on weekends.
比如炸鸡、薯条、蛋糕、汽水。
For example, fried chicken, French fries, cakes, and soda.
这些食物很好吃，但是吃多了对身体不好。
These foods are delicious, but eating too much is bad for your health.
油太多，糖太多，身体会觉得很重。
Too much oil and sugar will make your body feel heavy.
我们可以换一种方式，周末多吃水果和蔬菜，喝水，不要一直喝汽水。
We can change our approach and eat more fruits and vegetables and drink water on weekends instead of drinking soda all the time.
这样身体更健康，心情也会更好。
This will make you healthier and in a better mood.
吃一个苹果，喝一杯茶，比喝汽水好得多。
Eating an apple and drinking a cup of tea is much better than drinking soda.
慢慢吃，慢慢喝，会让你觉得轻松。
Eat and drink slowly, it will make you feel relaxed.
还有一个坏习惯，就是周末一直待在家里，不出去运动。
Another bad habit is staying at home on weekends and not going out for exercise.
有人躺在床上玩手机一整天，觉得很舒服。
Some people lie in bed and play with their mobile phones all day and feel very comfortable.
但是如果不运动，身体会僵硬，精神也不好。
But if you don't exercise, your body will become stiff and your spirit will be bad.
运动不一定要很难，只要出去走一走，跑一跑，做一点简单的运动，身体就会有力气。
Exercise doesn't have to be difficult. Just go out for a walk, a run, or do some simple exercises, and your body will feel energized.
运动以后，心情也会变好。
After exercising, your mood will also improve.
你可以去公园散步，可以和朋友一起打球，可以做一些轻松的运动。
You can go for a walk in the park, play ball with friends, or do some light exercise.
只要动一动，就会觉得开心。
As long as I move, I will feel happy.
周末其实是一个很好的机会，可以休息，也可以让生活更好。
Weekends are actually a great opportunity to rest and make life better.
如果我们总是熬夜、睡太多、吃不健康的食物、一直不运动，周末就会浪费掉。
If we always stay up late, sleep too much, eat unhealthy food, and never exercise, our weekends will be wasted.
我们要学会安排时间，让周末更有意义。
We must learn to manage our time to make our weekends more meaningful.
可以读书，可以学习，可以和家人一起吃饭，可以和朋友见面。
You can read, study, eat with your family, and meet with friends.
这些都比躺在床上一天好。
These are better than lying in bed all day.
改掉坏习惯不是一天的事，但是如果慢慢改变，就会看到不同。
It takes time to break a bad habit, but if you change it gradually, you will see a difference.
周末早点睡，早起一点，吃健康的食物，出去运动一会儿，你会发现周末的时间很美好。
Go to bed early, get up early, eat healthy food, and go out for some exercise on weekends, and you will find that the weekend time is wonderful.
身体更健康，心情更快乐。
Healthier body and happier mood.
这样，我们的新一周也会开始得更好。
This way, our new week will start better.
有些人觉得周末就是放松，不想做事情，不想动。
Some people think that weekends are for relaxation, not wanting to do anything or move.
他们会一直看手机，看电视剧，一看就是几个小时。
They will keep looking at their phones and watching TV series for hours.
这样虽然觉得很轻松，可是眼睛很累，脖子也会很痛。
Although this feels relaxing, it makes your eyes tired and your neck hurts.
长时间坐着不动，对身体没有好处。
Sitting still for long periods of time is not good for your health.
我们可以给自己一个小计划，比如看半小时手机以后，就起来走一走，喝点水，
We can make a small plan for ourselves, for example, after watching the phone for half an hour, we can get up and walk around, drink some water,
看看窗外的风景。
Look at the scenery outside the window.
这样不仅保护眼睛，也会让自己有新的精神。
This will not only protect your eyes, but also give you a fresh spirit.
周末如果只是玩手机，很快就会觉得时间不够用。
If you just play with your phone on weekends, you will soon feel that you don’t have enough time.
一天过去了，却没有做什么有意义的事情。
The day passed without accomplishing anything meaningful.
我们可以利用周末学习一点新东西。
We can use the weekend to learn something new.
比如学几个新汉字，听一首中文歌，或者读一篇简单的文章。
For example, learn a few new Chinese characters, listen to a Chinese song, or read a simple article.
学习不需要很长时间，只要每天学一点点，就会进步。
Learning doesn't take a long time. As long as you learn a little bit every day, you will make progress.
周末的学习不需要像平时那么紧张，可以慢慢学，慢慢记。
Studying on weekends doesn’t need to be as intense as usual. You can learn and remember slowly.
这样既放松，又有收获。
This is both relaxing and rewarding.
还有一些人周末喜欢花很多钱。
Others like to spend a lot of money on the weekends.
他们去商场买东西，其实不是需要，而是想要。
They go to the mall to buy things, not because they need them, but because they want them.
买太多东西，会让钱包很空，心里也不一定快乐。
Buying too many things will make your wallet empty, but it may not necessarily make you happy.
周末我们可以尝试别的方式，比如去图书馆，看免费的书；或者去公园，呼吸新鲜空气。
We can try other ways on weekends, such as going to the library and reading free books, or going to the park and breathing fresh air.
这些都不用花很多钱，却能让心情很好。
These don't cost a lot of money, but they can make you feel good.
如果总是乱花钱，周末之后可能会觉得后悔。
If you keep spending money recklessly, you might regret it after the weekend.
所以学会节制，也是一种好的习惯。
Therefore, learning to be moderate is also a good habit.
有的人在周末会一直玩电脑游戏，从早玩到晚。
Some people play computer games from morning till night on weekends.
他们觉得很开心，但是玩太久会让身体不舒服，也会让大脑很累。
They feel very happy, but playing for too long will make the body uncomfortable and the brain tired.
我们可以玩一点点游戏，但是要记得停下来。
We can play a little bit, but we have to stop.
可以设一个闹钟，比如玩一小时就休息一下，去喝水，走一走。
You can set an alarm, for example, take a break after playing for an hour, drink some water, or take a walk.
这样既能享受游戏，又不会太累。
This way you can enjoy the game without getting too tired.
周末要有平衡，不是只有玩，也不是只有休息，而是要有很多不一样的事情。
The weekend should be balanced. It’s not just about playing or resting, but about doing many different things.
周末还可以做一些简单的家务。
You can also do some simple housework on weekends.
比如打扫房间，整理桌子，洗衣服。
Such as cleaning the room, tidying the table, and doing laundry.
家里干净了，心情也会好。
When your home is clean, you will feel better.
虽然家务很简单，但做完以后，你会觉得很有成就感。
Although the housework is simple, you will feel a sense of accomplishment after finishing it.
一个整洁的环境，会让周末更舒服。
A clean environment will make your weekend more comfortable.
家务也可以当作运动，一边动一边整理，其实是很好的活动。
Housework can also be considered as exercise. It is actually a very good activity to move and clean up at the same time.
周末如果安排得好，会变成一个新的开始。
If planned well, the weekend can become a new beginning.
我们可以选择做坏习惯，也可以选择做健康的习惯。
We can choose to do bad habits or we can choose to do healthy habits.
慢慢学习管理自己，周末就会变得有意义。
Slowly learn to manage yourself and your weekends will become meaningful.
身体健康，心里快乐，生活也会更美好。
If you are healthy and happy, your life will be better.
只要我们愿意改变，每一个周末都可以是新的机会。
As long as we are willing to change, every weekend can be a new opportunity.
很多时候，我们觉得周末就是用来休息的，所以什么都不想做。
Many times, we think that weekends are for resting, so we don’t want to do anything.
但是如果周末完全没有计划，就很容易浪费掉。
But it's easy to waste your weekend with absolutely no plans.
比如早上一直赖床，中午才起床，下午又看手机，晚上才发现一天已经过去了。
For example, you stay in bed all morning, get up at noon, check your phone in the afternoon, and only realize that the day has passed in the evening.
这样的周末虽然轻松，可是没有留下什么美好的回忆。
Although this weekend was relaxing, it did not leave any good memories.
我们可以试着在周末给自己安排一些简单的事情，不需要很难，也不需要很多，
We can try to arrange some simple things for ourselves on the weekends. They don’t need to be difficult or too much.
只要有一点点目标，就会让周末变得特别。
Just a little bit of purpose can make your weekends special.
周末的时间可以用来和家人在一起。
Weekends can be used to spend time with family.
平时大家都很忙，很少有时间坐下来一起吃饭或者聊天。
We are usually very busy and rarely have time to sit down and eat or chat together.
周末可以一起做一顿简单的饭菜，一起去散步，一起看一部轻松的电影。
On weekends, you can cook a simple meal together, go for a walk together, or watch a relaxing movie together.
这样不仅能让家人更亲近，也能让心里更温暖。
This not only brings family members closer, but also warms the heart.
和家人在一起的时光，比一个人在房间玩手机要好很多。
Spending time with family is much better than spending time alone in a room playing with your phone.
家庭的爱会给人力量，让我们觉得生活更有意义。
Family love gives us strength and makes us feel that life is more meaningful.
如果我们有朋友，周末也可以和朋友见面。
If we have friends, we can also meet up with them on weekends.
喝茶，聊天，分享一周的事情，都会让心情变得很好。
Drinking tea, chatting, and sharing what happened during the week will all put you in a good mood.
朋友之间的交流，不需要花很多钱，也不需要特别的活动，只要一起说说笑笑，
Communication between friends does not require a lot of money or special activities, just talking and laughing together,
就会觉得很开心。
You will feel very happy.
周末和朋友出去走走，比一个人在家无聊要快乐得多。
Going out with friends on weekends is much more enjoyable than being bored at home alone.
友情就像一面镜子，可以让我们看到自己，也可以让我们更快乐。
Friendship is like a mirror. It allows us to see ourselves and makes us happier.
周末还可以用来培养爱好。
Weekends can also be used to develop hobbies.
有的人喜欢画画，有的人喜欢写字，有的人喜欢运动。
Some people like painting, some like writing, and some like sports.
做自己喜欢的事情，不但能放松，还能进步。
Doing what you like can not only relax you but also help you make progress.
比如喜欢画画的人，可以在周末画一幅简单的画；喜欢写字的人，可以写几个汉字，
For example, people who like painting can draw a simple picture on weekends; people who like writing can write a few Chinese characters.
练一练笔画；喜欢运动的人，可以去跑步或者打球。
Practice your strokes; if you like sports, you can go running or play ball.
爱好让周末变得充实，也让生活更有颜色。
Hobbies make weekends fulfilling and life more colorful.
周末我们也可以学会安静。
We can also learn to be quiet on weekends.
有时候一整周都很忙，心里有很多压力。
Sometimes the whole week is very busy and there is a lot of pressure in my heart.
周末找一个安静的地方，坐下来，听一首歌，看一片云，或者只是闭上眼睛休息。
Find a quiet place on the weekend, sit down, listen to a song, look at a cloud, or just close your eyes and rest.
这样的时间会让心更平静。
This kind of time will make the mind calmer.
学会安静，不是浪费时间，而是让自己更有力量。
Learning to be quiet is not a waste of time, but makes you more powerful.
其实，周末是我们给自己的礼物。
In fact, weekends are a gift we give ourselves.
如果只是用在坏习惯上，周末很快就过去了，也不会有好的记忆。
If you only use it for bad habits, the weekend will pass quickly and you won't have any good memories.
如果我们愿意改变，选择健康的生活方式，选择和家人朋友在一起，
If we are willing to change, choose a healthy lifestyle, and choose to be with family and friends,
选择做自己喜欢的事情，那么每一个周末都会变得特别。
Choose to do what you love, and every weekend will become special.
身体会更好，心里会更快乐。
Your body will be better and your heart will be happier.
这样，当新的一个星期开始时，我们就会有更多的力量去面对工作和学习。
In this way, when a new week begins, we will have more strength to face work and study.
周末也可以用来照顾自己。
Weekends can also be used to take care of yourself.
平时工作或者学习很忙，常常忘记休息，忘记关心自己的身体。
I am usually very busy with work or study, and often forget to rest and take care of my body.
周末的时候，可以多喝水，可以吃一些新鲜的水果，可以去阳光下走一走。
On weekends, you can drink more water, eat some fresh fruits, and take a walk in the sun.
照顾自己不是很大的事情，而是一些小小的习惯。
Taking care of yourself is not about big things, it’s about small habits.
如果我们能在周末坚持做这些小事，身体会慢慢变好，心情也会变轻松。
If we can persist in doing these little things on weekends, our bodies will gradually get better and our moods will become more relaxed.
除了身体，周末也要照顾心。
Besides your body, you should also take care of your heart during the weekend.
很多人一周都很紧张，心里有压力，不开心。
Many people are nervous, stressed and unhappy during the week.
周末可以写一写日记，把心里的话写下来。
You can write a diary on weekends and write down what is in your heart.
也可以画一幅简单的画，或者听一首轻音乐。
You can also draw a simple picture or listen to some light music.
这样可以让心更安静。
This can make the mind calmer.
心安静了，生活就会变得更美好。
When your heart is at peace, life will become better.
我们需要学会和自己相处，周末正是一个好机会。
We need to learn to be with ourselves, and weekends are a great opportunity to do that.
在周末我们还可以看看大自然。
We can also enjoy nature on weekends.
走出房间，走到外面，看看树木，看看花草，听听鸟的声音。
Walk out of the room, go outside, look at the trees, look at the flowers and listen to the birds.
自然总是很温柔，它会让人觉得放松。
Nature is always gentle and it makes people feel relaxed.
坐在公园的椅子上，看着孩子们跑来跑去，听到他们的笑声，也是一种幸福。
It is also a kind of happiness to sit on a chair in the park, watch the children running around and hear their laughter.
大自然让我们学会慢下来，学会享受当下的每一刻。
Nature teaches us to slow down and enjoy every moment.
有的人觉得周末没有目标，不知道做什么，其实可以尝试设立一些小小的目标。
Some people feel that they have no goals on weekends and don’t know what to do. In fact, they can try to set some small goals.
比如今天要读十页书，明天要学五个新汉字，或者做二十分钟的运动。
For example, read ten pages of a book today, learn five new Chinese characters tomorrow, or do twenty minutes of exercise.
这些目标不大，但完成以后会有满足感。
These goals are not big, but they will bring satisfaction when they are completed.
慢慢地，你会发现自己的周末更有意义，不会觉得空虚。
Slowly, you will find that your weekends are more meaningful and you won’t feel empty.
小目标就像一盏小灯，照亮我们的周末。
Small goals are like small lights that illuminate our weekends.
周末还可以帮助我们准备新的一个星期。
Weekends also help us prepare for the new week.
如果我们把房间收拾好，把书桌整理好，把下周的事情想一想，心里就会很清楚。
If we tidy up our room, organize our desks, and think about next week, we will have a clear mind.
这样到了星期一，我们不会慌张，而是可以从容开始新的生活。
In this way, when Monday comes, we will not panic, but can calmly start a new life.
周末的准备，就像给新的一周加油，让我们更有信心。
Preparation over the weekend is like cheering for the new week, making us more confident.
其实，周末就是一个机会。
In fact, the weekend is an opportunity.
它可以是浪费时间的两天，也可以是充满活力的两天。
It can be a two-day waste of time or a two-day energizing one.
一切都看我们的选择。
It all depends on our choice.
如果我们继续坏习惯，周末只会越来越无聊。
If we continue with our bad habits, our weekends will only get more boring.
如果我们改掉坏习惯，学会照顾自己，学会关心别人，学会用心生活，
If we change our bad habits, learn to take care of ourselves, learn to care about others, and learn to live with our hearts,
那么周末就会变成一个新的开始。
Then the weekend becomes a new beginning.
生活不是只有工作和学习，还有休息，还有快乐。
Life is not just about work and study, it is also about rest and happiness.
周末让我们记得：健康比什么都重要，笑容比什么都美好。
Let us remember during the weekend: health is more important than anything else, and smile is more beautiful than anything else.
当我们认真去想一想，就会发现周末其实很短。
When we think about it carefully, we will find that the weekend is actually very short.
两天的时间如果不安排，很快就过去了。
If you don't plan these two days, they will pass quickly.
可是如果我们能好好利用，就能收获很多。
But if we can make good use of it, we can gain a lot.
周末不是一定要做很大的事情，而是把一些小的事情做好。
The weekend doesn't have to be about doing big things, but about doing small things well.
比如早起一小时，做一个简单的早餐；比如整理一下书桌，让环境干净；
For example, get up an hour earlier and make a simple breakfast; for example, tidy up your desk and make the environment clean;
比如和父母聊一聊，让家人开心。
For example, talk to your parents and make your family happy.
小小的事情加在一起，就会让周末变得特别温暖。
It's the little things that add up to make a weekend extra warm.
很多人觉得改变很难，其实不是。
Many people think that change is difficult, but it is not.
坏习惯不是一天形成的，好习惯也不是一天可以完成的。
Bad habits are not formed in a day, and good habits cannot be developed in a day.
我们只要慢慢改变，一点一点来，就会有不同。
As long as we change slowly, little by little, there will be a difference.
比如平时总是熬夜，可以先试着早睡半小时；如果总是睡懒觉，可以先试着早起一点点；
For example, if you always stay up late, you can try to go to bed half an hour earlier; if you always sleep in, you can try to get up a little earlier;
如果总是吃油腻的东西，可以先多吃一份水果。
If you always eat greasy food, you can start by eating an extra portion of fruit.
小小的改变，慢慢就会成为习惯。
Small changes will gradually become habits.
等到习惯变好了，周末自然也会变得更健康。
Once your habits improve, your weekends will naturally become healthier.
周末还是学习的新机会。
Weekends are also new opportunities to learn.
平时很忙，没有时间专心学习。
I am usually very busy and don’t have time to concentrate on studying.
周末可以用来复习，可以用来练习发音，可以用来读一些简单的文章。
The weekends can be used for review, pronunciation practice, and reading some simple articles.
学习的时候不要着急，一步一步来。
Don't rush when learning, take it step by step.
学习语言就像种树，需要时间，需要耐心。
Learning a language is like planting a tree; it takes time and patience.
周末多学一点点，坚持下去，就会发现自己进步了。
Learn a little more on the weekends, stick with it, and you’ll find yourself making progress.
我们也要记得周末是快乐的时间。
We also need to remember that weekends are a time for fun.
不要总想着工作和压力，而是要学会放松。
Don't dwell on work and stress all the time, but learn to relax.
笑一笑，看一朵花，听一首歌，这些都能让心情变好。
Smile, look at a flower, listen to a song, these can make you feel better.
快乐不是很远的事情，它就在生活里。
Happiness is not something far away, it is in life.
只要我们用心去感受，就能在周末找到快乐。
As long as we feel with our heart, we can find happiness on the weekend.
周末过得好，新的星期就会有力量。
If you have a good weekend, you will have strength for the new week.
身体休息好了，心情放松了，我们就能更好地面对学习和工作。
When our bodies are well rested and our minds are relaxed, we can better face study and work.
如果周末一直浪费，新的星期就会很累，没有精神。
If you waste the weekend, you will be tired and lack energy in the new week.
所以，周末不只是两天的休息，而是新的开始，是一个机会。
So, the weekend is not just two days of rest, but a new beginning and an opportunity.
当我们学会放下坏习惯，学会照顾身体，学会关心家人和朋友，学会享受生活的时候，
When we learn to let go of bad habits, learn to take care of our bodies, learn to care about our family and friends, and learn to enjoy life,
周末就会变得非常美好。
The weekend will be wonderful.
它不仅给我们力量，也给我们希望。
It not only gives us strength, but also gives us hope.
每一个周末都可以是一个新的开始，每一个新的开始都可以让我们走向更好的生活。
Every weekend can be a new beginning, and every new beginning can lead us to a better life.
只要我们愿意努力，未来就会一步一步变得更光明。
As long as we are willing to work hard, the future will become brighter step by step.
✍️ Vocabulary & Examples - 词汇和例子
Let's learn a few useful and meaningful phrases from today's podcast!
睡懒觉 (shuì lǎn jiào)
Meaning: to sleep in; to sleep late in the morning
Explanation: This is a common weekend habit where people wake up much later than usual. Sometimes it feels good, but doing it too often can make the day feel short and unproductive.
Example from the text: 有的人周末喜欢一直睡觉，从早上睡到中午。
坏习惯 (huài xíguàn)
Meaning: bad habit
Explanation: Refers to a behavior that is not good for health or life. In the podcast, examples include staying up late, eating unhealthy food, and not exercising.
Example from the text: 今天我们要聊一个有意思的话题：周末的坏习惯。
改掉 (gǎi diào)
Meaning: to get rid of; to change (a bad habit)
Explanation: This verb phrase is often used when talking about stopping a negative behavior and replacing it with a better one.
Example from the text: 也学习怎么说要改掉坏习惯。
安排时间 (ānpái shíjiān)
Meaning: to arrange time; to plan your schedule
Explanation: This phrase is about organizing your activities so that you use your time wisely instead of wasting it.
Example from the text: 我们要学会安排时间，让周末更有意义。
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