练习心得 踩着3月的最后一天输出一份口语练习录音，这次的内容是自己精听的一篇长油管视频后，按照自己理解重新复述的内容，这是在断断续续练习6遍后输出的，仍旧有各种卡点不通顺，但完成总比完美重要，也想快点分享自己口语实践学习心得。 之前看过一个视频说，如果仅仅只是影子跟读，只能练习你的发音、语调等。但开口表达自己观点、说长内容或表达深层思想时仍然觉得吃力，是因为你没有将听过、看过的内容转化为自己的预料库/知识，即没有完成内化。所以每次听/看完一段内容后，记得去Retell——用自己的话去理解作者想要表达的观点并在这个过程中找到自己的卡点（例如不会表达的词或和原内容有表达不一致的部分）不是要1比1的还原所听内容，是一定要按照自己的理解重新说一遍出来，Retell可参考以下结构: * What is it mainly about? * What key points were mentioned? * What conclusion/feeling? 练习素材 原文： Okay, I just watched a YouTube vlog. The vlogger's name is Katrina. She is a graphic designer. Last year, she got laid off from what she thought was her dream job. But now, she works for herself as a freelance designer. At the end of her video, she sat down and shared some advice from her experience about transitioning to freelancing. It is easy for people to glamorize the journey of chasing their dreams. Many quit their 9‑to‑5 jobs or get laid off and just do their own things full‑time, which is wonderful and inspiring, but it’s also scary. She gave an example from her own life. Last year, she had already been doing social media and doing freelance work on the side. So going full‑time seemed like a natural transition for her. But even that was scary. One of her suggestions is dipping your toes into freelancing little by little. For example, you can start that YouTube channel you’ve always thought about. You can do your own projects on the side. You don’t have to take big risks or put too much pressure on yourself. The second suggestion she gave is that believing in yourself is one of the best and most fulfilling things you can do. Believe that you can achieve anything you want. You have all the talent you need. She used herself as an example. She started 2025 at one of the lowest points in her life, having just been laid off, and she ended the year with her work on a billboard in Times Square, New York City. That’s pretty incredible. She also said she got the chance to do many amazing jobs and work on great projects, and she received so many wonderful opportunities solely because she was delusional enough to believe she could. You are your only limit. You have to put in the effort and keep trying. You have nothing to lose, but everything to gain. She hopes to inspire anyone watching her video who wants to chase their dreams. To be honest, after watching her video, I felt inspired and gained a lot of motivation to take action. From my perspective, I will start my social media right away. I plan to share my design work, show my creative process and my ideas on the platform to attract people who relate to me. So, in the end, I just want to say: if you think too much, you’ll probably do too little. But if you act bravely, you won’t overthink as much.

练习心得 前两天参加了一个英语角演讲活动，又解锁了一次公开演讲的新体验。从整理演讲稿到熟悉并背诵演讲稿，花了三四天时间。每天一睁眼就是背诵，让嘴部肌肉熟悉讲英文的节奏。很少看自己这么认真，可能是怕直播演讲时卡顿丢人哈哈哈，但其实更重要的是希望自己抓住任何一次练习的机会，以结果为导向给自己适当压力。 从第一次的磕磕巴巴，到现在脱稿顺口而出，中间练习了不下20几次吧，有录音有录屏。也学到了很多短语和句子。例如geographic arbitrage (地理套利)，例如 Life is about gaining as many wonderful experiences as possible. (生活就是要获得尽可能多的美好经历)。每次的口语练习不仅是在锻炼你的嘴部肌肉，也是在慢慢积累自己的表达能力。 同时也刷新了一个新的认知：学语言就像学歌一样，大量的听，模仿其中的语调节奏，慢慢跟读，自然你的口音会更加优秀。不过这是个长期投入的过程，需要找到自己感兴趣的内容（播客/视频/剧）持之以恒开口说。 练习素材 原文： Hello, everyone. Today, I'd like to share a real remote work experience of mine—a story that changed my view on work and life, and I will also talk about my thoughts on the future of remote work. In the middle of 2024, while I was looking for a job, I got an unexpected call. A foreign e-commerce platform reached out to me with a freelance offer. They needed someone to build a shopping platform on the WeChat Mini Program—and they wanted me to handle all the UI/UX design work. Just me. Remotely. For the entire project. To be honest, I was a little nervous. It was the first time to take on such a big project on my own. But I said yes anyway. And in the end, it went well. The project was completed successfully. I earned a good design fee and picked up some e-commerce design experience along the way. But here's the part I found most interesting—I told them the project would take like two months. But the actual working time I spent was only about one month. How did I pull that off? For example, I managed my own schedule. I'd negotiate with the team, "Let's have a review meeting in two weeks." Then I'd finish the work in one week. That left me a whole week to learn new things, rest, or pick up other projects. I was in full control of my time. That was the first time I truly felt the charm of freedom. But freedom doesn’t mean letting go. During this project, I also realized the importance of timely communication in remote work. I still remember one incident clearly: after I finished the design prototype, it was time to move on to the detailed UI design. But I didn’t ask anyone—I just waited. I waited for the project manager to notify me, waited for the schedule, and waited for them to tell me when to start. Then the deadline came, and I was shocked. I had almost no time left for my detailed design. So those days, I worked overtime until midnight. While revising designs, I thought to myself: this is not a problem with remote work—it’s my problem. In remote work, no one will chase you to ask about your progress. You have to take the initiative to synchronise updates, to confirm the next review time, and to follow up on the next steps of the project. Remote work doesn’t mean disappearing after submitting your work; it means letting the team know your progress at all times. With the rapid development of AI tools today, remote work is quickly becoming not just a trend but a real option for more and more people. And this change will bring us the opportunity to explore our own new lifestyles. First, time flexibility. For example, we can save the daily commute time—no more rushing for the early subway or evening bus. You can arrange your own work schedule. The time we save can be used for exercising, accompanying our families, and ultimately improving our personal happiness. Secondly, geographic arbitrage. This means you can live in a city with low living costs, but earn salaries equivalent to those in first-tier cities or even overseas. With the same income, you can enjoy a better quality of life and also greatly accelerate your wealth accumulation. But most importantly, it gives self-disciplined people a chance to take back control of their own lives. I have always believed that life is about gaining as many wonderful experiences as possible. This kind of flexibility and freedom allows you to stop living for work and start working for life. Finally, Remote work is not about working less—it’s about working smarter and living better. It requires initiative and self-discipline, but it also brings us more possibilities. That’s my experience and my vision for the future of remote work. Thank you all for listening!

练习心得 在看过油管大神的视频《This One Exercise Made Me Fluent in French (in 30 days)》，强烈推荐大家看看，我又重新升级了自己练口语方法。 OLD Version: 磕磕巴巴说出一堆“垃圾”，扔给豆包等AI工具优化并润色，根据优化版进行理解并背诵，最后输出录音上传小宇宙。优点就是整个练习周期比较短，效率较高，但问题就是我过两天就忘了之前背诵过的内容，核心还是没有彻底转化为自己的内容。 NEW Version: 说一个5分钟自己的故事（需录频），看着视频记录下新单词和句子再练习，重复前2步，直至将一个故事流畅地表达出来，再进入练习第2个故事，循环步骤。可以每天抽出一个小时，前期可能一周只能讲1个故事；后续能力提升后一周可以讲2-3个故事。优点就是看着视频里的自己知道哪里结巴不自然，能准确定位自己无法表达的内容和新词，同时通过每天不断地重复练习，会对这个素材故事记得比较牢靠（包括里面的句子和新词）。缺点就是练习时间拖得比较长咯。可能一周才出一个故事表达。 练习素材 原文： Okay, today I want to share a time when I tried something new: I started learning how to swim. So why did I make such a decision? Last June, I felt my life had become stagnant. I found that my job was draining most of my energy, and I realized this was an unhealthy state. I’d also promised myself that I would learn a new sport every year, because I’m really into sports. I think learning a new sport not only makes your body stronger and more flexible but also keeps your mind more positive and resilient. So I soon chose a nearby gym with a swimming pool and hired a coach to teach me proper swimming techniques. I went to the pool two or three times a week. To make the most of each lesson, I watched plenty of swimming instruction videos and practiced a lot on my own after class. But I wasn’t good at it at first. Once during practice, I almost drowned. I was totally freaked out and could barely breathe. Luckily, a girl nearby grabbed me and pulled me back to the surface. You know, I’d always been afraid of water, and after that incident, my fear got even worse. My body would go stiff every time I got in the water. But I’d already spent a lot of money on the lessons, and I didn’t want to give up. So I kept encouraging myself to overcome my fear and learn to relax in the water. On my 28th time getting into the pool, I finally mastered freestyle and could swim 25 meters nonstop. In that moment, I truly felt the power of persistence. The more you practice, the better you get. As the saying goes, no matter how far it is, we can get there if we keep going. So, looking back now, this experience gave me a lot of confidence and strength to face any challenges in my life ahead.

练习心得 又是坚持开口说英语的第三天（怎么感觉今天的发音很好听？）。上周参加了一个英语角活动, 围绕自己的行业进行分享，小组成员会基于你的回答进行提问。所以基于上次的回答，重新整理和优化了一版，进行输出。 在小组讨论会上，老师分享的拆分3点进行阐述的观点，让我印象深刻。当你拿到一个主题词后，请立马想出三个关键点来描述。若表达内容太过简短，请基于每个点再拆分三个点进行详细表达。这给了我很好的表达思路，不然每次都想到什么说什么，毫无逻辑性，也觉得表达的内容不够丰富。 练习素材 原文： Okay, so last week I attended an English corner where we talked about our own industries. Today I wanna share my industry—UIUX design—with you guys, and I’ll break it down into three points. First, what is UIUX design? I think it’s like being a digital architect and tour guide for apps and websites. We make them look great, and make sure using them is smooth and easy, with no confusing steps. What is the difference between UI and UX? To be specific, UI stands for User Interface. It focuses on the visual elements of digital products, like buttons, icons, colour schemes and layouts—basically the look you see when using an Apple website. On the other hand, UX stands for User Experience. It’s all about the overall experience users have when interacting with a product. It involves understanding user needs, creating user personas, mapping out user journeys, and designing wireframes and user flows. Second, why did I switch to this industry? My university major was Information Management and Systems, which has nothing to do with design. And I definitely didn’t want to be a front-end developer after graduation. With my friends’ help, I started working on some design projects and gained experience. Luckily, I got my first job as a visual designer at an advertising and marketing company. I think this job is challenging but really interesting, because design isn’t just drawing pretty things. It’s about solving real problems for people. You get to be both creative and logical, and it’s super satisfying to see your designs make apps or websites easy to use and visually appealing. Third, the impact of AI on this industry. How to put it? It’s a great opportunity for designers who want to change or keep learning. AI can take over repetitive work for designers, freeing us from tedious tasks so we can focus on the real core work—like creative thinking and coming up with creative solutions. And if designers don’t want to be replaced, there are three key things to do. First, you need to have broader UX knowledge to become a professional UX designer. Second, you need to know how to work with different AI tools—like how to give them clear tasks and effective prompts. Third, you also need to focus on strategic thinking and problem-solving—these kinds of high-level creative skills. That’s all I wanna share today. Thank you!

练习心得 又是开口说英语的第二天，但这次的话题方向有所改变。无意中看到某小红书上的博主分享的视频，她建议在开口说英语的前期，若只是进行每日的流水式回顾，只会让你的英语表达更浅薄。最好是基于一个具体的话题去进行展开，如 what, how, how you felt about it，去展开详细论述。我决定从这个方向开始练习。所以今日谈论的话题是我在空闲时会做的事情——去健身房健身。 从我为什么喜欢这项运动到我在健身房里面具体健身的流程，到最后我分享了一些新的发现，如错开健身房高峰去锻炼能有效节省时间。这次最大的收获还是学习了很多健身房/运动词汇的地道表达，非常贴近我的真实生活。当和别人讨论关于兴趣爱好，或者你空闲时间都会在做什么，这就是我的口语语料库。 练习素材 原文： Okay, today I wanna talk about what I usually do in my leisure time—and I really like hitting the gym to work out. The reasons are pretty simple: I want to get a better body shape, which can boost my confidence to some extent. And most importantly, to stay healthy. A healthy body gives me the energy and strength to do all the things I love, like hiking, climbing mountains, and learning a new kind of sport. I usually hit the gym two or three times a week, and let me share my typical workout routine. First, I do a warm-up to loosen up my muscles so I won’t get injured during weight training. Then I do some weight lifting—today I focused on chest workouts, using different machines and dumbbells, doing 4 sets of 12 reps for each move to work my chest muscles thoroughly. After an hour of strength training, I go to the stretching area to stretch, because it helps reduce muscle soreness the next day. What I love most about working out is that I listen to podcasts while training—it’s a great way to exercise my mind and learn new things about topics I’m interested in. Spending one or two hours working out really refreshes both my mind and body. And I have an interesting new find to share: I used to go to the gym at 8 PM, but the gym I go to is small and affordable, so it’s always packed then. I had to wait for the machines, which is such a waste of time. Today I tried going at 11 AM instead, and it was perfect—there were only a few people around there. So I had no pressure at all. It was a total aha moment! Since I have plenty of free time now, I can totally avoid the gym's peak hours. I really value my time, so why not go at a quieter time? I’ll definitely start going to the gym in the morning instead of at night. It was such a great try, and I’m gonna keep this new routine.

练习心得 If you want to improve your oral English, you need to speak every day. 痛定思痛，还是决定用“每日1分钟口语日记”形式低压力鼓励自己输出。回顾今日自己所思所想所做，全部都是跟自己生活息息相关的词汇短语，感觉会更容易记住。终于迈出第一步啦，希望自己能坚持，坚持30天后来报告效果。 练习素材 原文： I was super productive today. I woke up at 8:00 and then grabbed breakfast in a hurry. From 9:30 a.m. to 12:00 p.m., I focused on translating my UX case. The first version was written in Chinese, but I want to apply for jobs at foreign companies to open up more opportunities, so I need an English version of my case. In the afternoon, I spent about 30 minutes reading an article on 2026 UI/UX trends. I need to stay on top of these trends. Then I spent an hour and a half browsing online job openings to see if there were any good fits for me. Unfortunately, I didn’t find anything suitable. After that, I spent two hours doing a deep clean of my house. I didn’t just sweep and mop the floors—I also organised all the stuff in my storage cabinets and wardrobes, and threw away unused items. By the end, I felt mentally refreshed because everything left is something I actually use. So I think regular decluttering is really useful and satisfying. At night, I cooked my own dinner—tomato and egg noodles. It was easy to make and clean to eat. Then I spent an hour studying English, but I tried a new learning method today: you have to speak every day if you want to improve your oral English. So I started with our daily 1-minute oral diary—recording how I spent my day to practice speaking. Finally, I took the first step. That’s my day!

练习心得 回顾本次练习：这篇3分半多的TED文章，总共花了10天，每天大概在0.5-1h。我感觉时间还是花的太多，之前计划一周一篇，因为前两周赶求职作品集耽误了，到月末最后一天才发出哈哈。本月计划的3篇英文练习，也只输出了1篇，要时刻鞭策自己啊。 目前感受是输出部分还是靠中文大脑转换翻译英文，没有足够足量的英文内容可供输出，现在背了6，7篇文章，但也记不住什么单词或短语，说明没有“用起来”，英文不用就会被遗忘。 练习素材 视频&文章来源TED官网：《What makes a friendship last》 文章解释了如何维持你的友谊，但不出所料说了一句大家都懂得道理。 It just takes time and effort. 不过往往越简单的道理越难做到。如何维系你的友谊我总结了以下2点： * to know that person or be curious about that person. It's important to open a window of communication and share your true thoughts and emotions. * take some time to meet, hang out and connect with each other 用TED学英语不仅能学到发音，新单词或句子，还能学到有意思的观点，补充你的观点库。

练习心得 回顾本次练习：这篇4min多的TED文章，总共花了12天，每天大概在0.5-1h。较上篇多花了接近一半的时间，主要原因还是在最后的输出，当我背诵比较通顺时，我还是在输出卡壳，因为想要用自己的话术重新描述我看的这篇文章，仍然力不从心要花费很多时间思考输出架构。今天输出的音频不是特别满意，有卡顿的地方，为了想要一遍通顺不剪辑，录了不下十几遍，但为了避免再拖，还是决定发布。“完成比完美重要” 练习新感悟： * 对最后的输出可以采取这样的结构框架：what ➡️ why ➡️ how ➡️ related experience.保证每次看到新内容能有条理得输出，做到真正理解而不是单纯为了背诵通顺。 * 记录不错的词组搭配列表，左边中文右边为新学语句/词组，搭建一个口语预料库，当出现输出卡壳可随时调用。“英语要用起来才能有进步” 练习素材 视频&文章来源TED官网：《How your unique story can get you hired》 文章给了一种全新的视角看待你过往的经历，人生没有白走的路，你曾经的经历也许是你今后工作的助推器，原因有2点： * Your reasons for choosing a particular job or industry may be shaped by your past experiences. * The skills you've accrued in your past experience can be really valuable in the workforce. For example, you're thoughtful, compassionate or you have a time management skill. What you need to do is to go back and reflect on, identify, learn to practice expressing the hardship of the experience and tell it with conviction. 用TED学英语不仅能学到发音，新单词或句子，还能学到有意思的观点。

练习心得 这篇4min不到的TED文章，学习持续了6天，每天都学习1h+。因为最近新入了一个Notion英语学习模版，学习的方法有所调整： 1.将影子跟读法改成➡️回音跟读法 2.将跟读通顺改成➡️背诵通顺 所以现在的步骤为：泛听2遍➡️精听➡️做笔记➡️回音跟读➡️背诵好多遍直到很顺。最大的感受是当我最后总结输出时，我似乎能够感觉，我的大脑里是中文，但是脱口而出是英文，不排除是因为背得很溜。目前还不能非常顺利表达自己心中所想，因为涉及到新表达还是会卡顿，只能用简单句。所以最后的输出表达大部分还是背诵内容。 关于最后输出表达给自己提个建议：当作是和别人分享这篇文章，需包含文章大致介绍，你从中学到或者有什么让你产生思考共鸣的点，尽量将文中句转化为自己的理解再表达，而不是一股脑背诵下来。 练习素材 视频&文章来源TED官网：《How long does it take to get over a breakup》 我是被文章的标题所吸引，挺好奇最终的答案，但结果是摆脱分手阴影的时长因人而异，there is no magic number. 但学到3种方法可缓解失恋痛苦，然后其他的交给时间（好吧说了一句非常正确的废话） 1. Distraction strategy: doing something you are engaged with or distracted by, like your favourite hobby or ideal career can make you feel more pleasant. 2. A negative reappraisal strategy: remembering all of the shit things your ex did and said does decrease your love feelings for your ex. 3. Reappraisal of love feeling: muse over statements like love is part of life and it's ok to love someone I'm no longer with. 用TED学英语不仅能学到发音，新单词或句子，还能学到有意思的观点。

练习心得 拖延症又犯了，时隔2周上线了。断断续续跟读Vlog/TED视频1个多月了。没有什么神奇的事发生，并不能脱口而出，出口成章。毕竟英文脑的思维还没有建立。目前最大的感受就是一定要保证每天都要口语练习，哪怕就是朗读跟读，哪怕仅练半小时。英语口语需要每天不停得说，锻炼口腔肌肉。我有段时间连续3天没说英语，第4天说话，嘴巴舌头都有点打架了。。。 这次输出的内容还是围绕视频中比较有感触的3点解释并加入自身的经验。主要包括建立自信、懂得生活和内卷文化。全程就是脱稿对着空气自说自话，练了不下十几二十几遍，才比较顺。 练习素材 视频来源：Youtube Vlog 《Living Alone Diaries | Reflecting on life and career, intimate chit chat talk, new years goal!》- Michelle Choi 博主是个在纽约生活的韩国妹子，长得漂亮性格温柔关键我从她身上看到女性成长的力量，居然在纽约开了一家自己品牌的popup store. 真的很厉害——Girls power。以下是我在第一步无字幕听力时听不到的生词和新词，还有自己最后输出的脚本文字，供大家学习参考。 Notion笔记入口

练习心得 练习方式还是按照EP02说的那样，先听-记录-跟练-最后复述，本次录音还是没有经过任何剪辑，全程无稿子对着电脑一通说，虽有些磕巴但好在能接受的程度。 这次的内容自我感受输出的较多，但是我的逻辑还是先用中文记录，然后再翻译，哈哈这个英文逻辑脑还没练出来。希望以后的我可以将脑中所思直接脱口而出，期待ing😚 练习素材 视频来源：Youtube Video 《Try something new everyday for 2 weeks》- Ellie Thumann 希望大家每天也可以做些新的小事情，让原本枯燥的生活生出点乐趣，说不定你在这个过程中也会得到新的机遇❤️，以下是我在第一遍听力过程中，听不到的生词和一些搭配短语供分享

前文交代 天哪，拖延症患者上线了，时隔1个月才发布一条正式的成长记录。因为最近找工作赶着做作品集，一直拖着导致其他事情也做不了。拖延其实是一种情绪问题，面对问题不想开工，其实是问题不够清晰，记得拆解问题一点点去推进。根据重生年计划，我希望自己的学习有所输出，每周一篇的英语口语练习，每两周一篇的读书笔记都会定时发放。 练习心得 分享一下这次的口语练习过程。找了个YouTube视频，先听然后跟读而后开口不断练习，最后用自己的话术重新整理视频要传达的内容，因为我还在前期，很多内容还是相当于背诵了原文，但尽量让它听起来不像再背书。P.S. 这次音频没有进行任何剪辑, 感觉流利度还不错，但原创度不够，还是要多说自己的理解。 练习素材 视频来源: https://www.youtube.com/watch?v=7vtlMRV1sxY 这个视频是关于如何创建自由职业，里面有5步骤分享，可作为一个大纲参考，大家有兴趣的可以听听。

Timeline 00:40 开启重生年计划的原因 05:58 重生年计划介绍 08:00 重生年计划-5大目标（Objectives） 10:53 重生年计划-关键结果（Key Results） 音频中提及的影视/书籍 日剧《凪的新生活》 女性健身书籍《女性形体健美系统训练》& 《女性健身全书》