最近翠翠和至卉都经历了各自人生中一次不小的冒险——至卉第一次赴美出差16天，从零开始开拓供应商资源；翠翠则在大英图书馆用英语完成了一场学术汇报，还一手组织了一场跨文化社交活动。两个自认完美主义的人，在高压到快要崩溃的边缘，反而体验到了一种意外的轻盈：准备了120%却只用上60%，睡了两小时却聊出了最真诚的对话，放弃了逐字稿却收获了全场的笑声。这一期关于突破、关于恐惧、关于放手、关于在异国他乡的土地上播下种子然后静待花开。 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 时间轴 Part1 两个完美主义者的宁古塔开荒记 00:05 开场：消失日子里我们去哪了？我们经历的高压突破时刻 01:17 "宁古塔"是什么梗？海外生活好似流放苦寒之地 03:45 首次赴美开荒，四线任务并行，提前三个月焦虑得喘不过气 06:48 完美主义者的过度准备：还没出国就下载了10多个海外App 08:42 "60%法则"：准备100%用到60%——下次是不是准备80%就够了？ Part2 崩溃到无法再完美，不如放飞自我 11:58 从牺牲睡眠到放过自己，任务完不成我还是要睡觉 17:31 不再为汇报写逐字稿，我不管了，PPT就交给Claude做吧 21:43 "微醺状态"的意外收获：放下掌控欲，放飞自我状态更好 23:50 完美主义的背后：害怕自己还不够优秀？ Part3 身份与思维的跃迁，能力在崩溃中长出来 27:07 从零开始组织一场社交活动，我终于邀请到心仪嘉宾 36:31 如果一个人搞不定，那就找人来帮忙 41:58 信心大增的瞬间：与老外畅聊的会谈，LinkedIn上的长篇赞美 Part4 接受情绪，相信自己，迎接挑战 45:12 焦虑和畏难情绪总会出现，但请永远相信自己 55:16 花园种地的隐喻：播种三年后冒出的牡丹，和那些看不见的生长 58:51 做三四月的事，在八九月自有答案，或者明年八九月 延伸阅读 / 相关推荐 * 播客往期相关：EP07 我们和第二语言的相爱相杀（语言焦虑主题的延续） * 概念延伸："宁古塔"原为清代流放之地，在海外留学/工作群体中成为调侃异国艰苦生活的梗 * 至卉提到的工具：ChatGPT（商务英文邮件辅助）、各类美国生活APP * 翠翠提到的工具：Claude（AI辅助做PPT和准备汇报） The perfectionist's frontier experiment: learning to let go at the edge of collapse About this episode Cuicui and Zhihui have both been through the wringer lately — and they're finally ready to talk about it. Zhihui flew to the US for her very first solo business trip, spending 16 days sourcing suppliers across three states with nothing but 156 carefully drafted emails and a boss who wanted to see an NBA game. Meanwhile, Cuicui gave a research talk at the British Library and single-handedly organised a networking event for PhD students, all whilst running on two hours of sleep and a prayer. What they discovered in the process surprised them both: that their perfectionist instinct to prepare 120% actually only needed about 60% to land well. That the best conversations happened when they were too exhausted to rehearse. That speakers appeared as if by magic once they put their intention out into the world. And that growth — much like the peony bulbs quietly sprouting in Cuicui's neglected garden — sometimes happens underground, long before you see anything bloom. Timestamps Part 1 — Two perfectionists on a frontier adventure * 00:05 Opening: where we've been, and the high-pressure breakthroughs we've each been through * 01:17 The "Ninggu Tower" joke: life abroad as exile to a cold, barren frontier * 03:45 Zhihui's first US trip: four parallel workstreams, three months of anxiety before even boarding the plane * 06:48 The perfectionist's over-preparation: downloading a dozen apps before leaving the country * 08:42 The "60% rule": we prepared 100%, used 60% — could 80% be enough next time? Part 2 — Too burnt out for perfection, so we winged it * 11:58 From sacrificing sleep to letting go: the task can wait, but I still need to sleep * 17:31 No more memorising scripts: handing the slides to Claude and calling it a day * 21:43 The unexpected gift of exhaustion: loosening the grip, finding a better flow * 23:50 What's behind the perfectionism: the fear of not being good enough Part 3 — Identity shifts — capability growing through near-collapse * 27:07 Organising a networking event from scratch, and finally landing the dream speakers * 36:31 When you can't do it alone, ask for help * 41:58 Moments of breakthrough: a free-flowing chat with an American contact, surprise praise on LinkedIn Part 4 — Sit with the feelings, trust yourself, and keep going * 45:12 Anxiety and self-doubt will always show up — but so will you * 55:16 The garden metaphor: peonies that took three years to emerge, and the seeds we can't yet see * 58:51 Do the work of March and April; the answers will come in August or September — or maybe next year Further reading * Related episode: EP07 — Our love-hate relationship with a second language * Cultural note: "Ninggu Tower" (宁古塔) was a Qing dynasty exile destination — now used humorously by Chinese expats to describe the hardships of living abroad * Tools mentioned: ChatGPT (business email drafting), Claude (presentation prep) 养自己啊？问题不大！ — Nurturing Yourself? No Big Deal!照顾好身体，安放好情绪，经营好关系，慢慢长成自己。

从《蓝眼武士》聊起，聊到《非穷尽列举》《初步举证》《泳者之心》，听听我们从这些电影剧集里汲取过哪些养分和勇气吧。 《泳者之心》Young Woman and the Sea 真实故事改编，1920年代Trudy Ederle在父权社会和体育界的双重压制下，成为首位游泳横渡英吉利海峡的女性。身体即抵抗，边界即宣言。 《蓝眼武士》Blue Eye Samurai 江户时代混血女子阿水女扮男装踏上复仇之路，副线是明美公主的觉醒。在没有你容身之处的世界里，给自己凿出一条路。 《初步举证》Prima Facie 顶尖刑事辩护律师Tessa，自己遭遇性侵后发现她一生捍卫的法律系统，对受害者有多不友善。当信念系统崩塌，你还剩下什么？ 《非穷尽列举》Inter Alia 同一剧作者Suzie Miller的续集。女法官Jessica，职业上是捍卫性暴力受害者的先锋，却在儿子被指控强奸时，发现自己的一切信仰都被放在天平上。当你既是规则的守护者，又是规则的囚徒——你怎么办？ 不认命，不服输，不放弃。愿我们都能在自己的故事里，成为不被定义的主角。 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 主播语录： * “明美一直知道自己的美貌和智慧是武器，她是如水的女人。” * “女性不要下牌桌。抗争不是因为一定能赢，而是因为你信这个东西。” * “纯粹的目标和信念没有为什么，如果一个人能找到不为什么也要达成的目标，那是一件很幸运的事。” * "我对我的职业有尊敬，我也不管你们对我有什么评价，这就是我的理想，你不能踩踏我的理想，你不能踩踏我的信仰，所以我必须抗争到底。" 时间轴 Part 1：不被定义的女性，在枷锁中活出自我 0:02:00 初遇《蓝眼武士》，非典型女主的暴力美学 0:04:30 明美：从被驯化的公主到自己的主人 0:09:46 阿水：极端的仇恨造就极致的强大 0:13:43 两种女性生存路径：活成男人VS如水智慧 0:19:14 不止于女性：配角和男性群像同样精彩 Part 2：隐形的围墙，当女性面对为男性设计的世界 0:22:50《非穷尽列举》：儿子性侵，法官妈妈怎么办 0:24:34 旧时代男子气概的阴影：女性成功=男人的威胁 0:30:28 女性的抗争，剧集中的女性们的非典型道路 0:36:55《初步举证》：从辩护律师到性侵受害者 0:41:35 坚持直面痛苦，遍体鳞伤也从不逃避 Part 3：不认命，不服输，不放弃 0:43:29 法律精神的信仰：抗争不是因为能赢，而是因为信 0:45:20 《泳者之心》的最后十海里，纯粹的信念没有为什么 0:47:05 坚信公平正义，“No is No” 0:48:28 还未完结的作品，期待女性角色的未来之路 Episode Introduction We start with Blue Eye Samurai and journey through Inter Alia, Prima Facie, and Young Woman and the Sea—come and hear what nourishment and courage we've drawn from these films and series. Young Woman and the Sea—based on a true story. In the 1920s, Trudy Ederle, under the dual suppression of a patriarchal society and the sporting world, became the first woman to swim across the English Channel. Her body was her resistance, the boundary her declaration. Blue Eye Samurai—in the Edo period, mixed-race Mizu disguises herself as a man and embarks on a path of vengeance, whilst the subplot follows Princess Akemi's awakening. In a world with no place for you, carve out your own path. Prima Facie—top criminal defence barrister Tessa, after experiencing sexual assault herself, discovers just how hostile the legal system she spent her life defending is towards victims. When your belief system collapses, what do you have left? Inter Alia—a sequel by the same playwright, Suzie Miller. Female judge Jessica is a champion for victims of sexual violence in her career, yet when her son is accused of rape, she finds all her beliefs placed on the scales. When you are both guardian of the rules and prisoner of them—what do you do? Refuse to accept fate. Refuse to admit defeat. Refuse to give up. May we all become the undefined protagonists of our own stories.

当生存需求被满足后，我们花钱到底在买什么？存钱到底在存什么？什么才叫真正的“富有”？ 从春节期间的一次购物经历出发，我们聊了聊消费背后的心理，以及感受层面上我们和钱的关系变化。从至卉对于“商务感”的潜意识定义和只舍得为工作花钱的无意识消费观聊起，聊到为爱好、喜好和形象付费的愉悦感，再到消费行为背后的底层需求。我们的消费行为真的满足了我们的需求吗？从满足多种需求的角度来看，如果价格贵的单品可以同时满足多种需求，相较于一件便宜商品满足单一需求，也许价格贵的反而更划算。 我们对省钱、存钱和划算，似乎也有考量和执念，往深处探索，我们在消费观与金钱观方面的变化受中国快速发展的时代背景和自身成长轨迹的影响，但是脑袋意识到了变化，感受和认知好像还没有完全跟上节奏。来自小时候名为“延迟满足”、“限量满足”、“奖励性满足”的匮乏感之箭，如何在消费观、金钱观、价值观和配得感方面，击中三十多岁的我们？当下的喜欢很珍贵啊，成年后的我们怎样用新的方式对待自己的喜欢呢？ 过时的消费观念有时也会限制我们对外探索和持续创造，到底是“钱是生活的目的”，还是说“钱是支持我们寻找理想生活、创造理想生活的工具之一“呢？是金钱的数额带来安全感和富足感，还是美好的感受带来金钱的正向流动？ 来听听我们都是怎么聊的吧！边听边迎接火马年的丰盛和繁荣。财源滚滚、恭喜发财。 本期语录： * “如果一直要延迟满足，其实永远都不会被满足。” * “当下的喜欢很珍贵！同样的东西你现在喜欢，如果拖着拖着，可能后面就不喜欢了。” * “网球拍怎么会是我学好网球之后得到的奖励？它应该是我开始学网球时的基础配置啊。” * “你买什么能有愉悦感，体现的是你的内心世界。” * “如果能够分清楚哪些是来自于匮乏的欲望，哪些是真正让自己开心的事，那就真的不需要花多少钱。” * “存钱带来的是向外探索和选择的底气，不是为了买房子买豪车，它在那里就是我的底气。” * “如果只看收入、只看存款，我这几年绝对是负的。但如果看我现在的国际化社交圈、认知层面的提升、在不同环境下生存的自信，这些收益没有办法用钱衡量。” * “钱可以帮助我们快点变成富婆，但并不是成为富婆的唯一途径。” * ”富足是一种丰盛而繁荣的生命感受。“ 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 时间轴 Part 1：我们买的是什么？消费背后的真相 0:01:16 春节逛街，我为什么多花了一倍的钱？ 0:06:36 多花的钱，买的是“愉悦的体验”和“想要成为的自己” 0:09:12 配得感：要赚多少钱才配买一千块的衣服？ 0:13:30 延迟满足：学了大半年网球，等到何时才能奖励自己一支网球拍？ 0:18:25 消费观的代际差，消费心态还可以再养一养 Part 2：有钱花VS有财富，什么才是富足？ 0:23:23 欲望来自匮乏，真正的富足不一定要有很多钱 0:28:24 我迟早都是富婆，怎样才是富婆？ 0:31:28 留下来的才叫财富，花掉的那些只是“有钱花” 0:32:25 存钱带来的是向外探索和选择的底气 0:35:42 容错空间：给自己留点余地，存钱的心态才能平稳 Part 3: 我们与金钱的关系，滋养而非消耗 0:39:24 纵身一跃这几年没赚到钱，但赚到了更重要的东西 0:43:10 合乎情理比理性更重要：让我安心的理财方式就是最好的方式 0:45:18 从消耗到滋养：别再为买不买网球拍消耗自己了，买！ 0:46:33 富婆的终极定义：不是银行卡余额，而是“我值得”的感觉 0:47:47 恭喜发财，是祝愿你的生活丰盛而繁荣 你对金钱和消费有什么样的思考？欢迎留言和我们聊聊！ Episode Introduction Once our basic needs are met, what are we really buying when we spend money? What are we really saving when we save? And what does it truly mean to be "wealthy"? Starting from a shopping experience during Chinese New Year, we explored the psychology behind our spending. Beginning with Zhihui's subconscious definition of "professional style" and her unconscious tendency to only feel comfortable spending on work-related things, we talked about the pleasure of paying for hobbies, preferences, and personal image, and then delved into the deeper needs behind our spending behaviours. Does our spending actually fulfil our real needs? From a perspective of meeting multiple needs, if a pricier item can satisfy several needs at once, compared to a cheap item meeting just one, perhaps the expensive option is actually better value. We seem to have our own considerations and fixations around saving money, building savings, and getting good value. Digging deeper, our evolving attitudes towards spending and money have been shaped by China's rapid development and our own life trajectories. Our minds have registered the changes, but our feelings and perceptions haven't quite caught up. How do the arrows of scarcity from childhood—labelled "delayed gratification," "limited satisfaction," and "reward-based fulfilment"—strike us in our thirties, affecting our views on spending, money, values, and worthiness? What we like in the present moment is precious—as adults, how do we treat the things we love? Outdated spending habits can sometimes limit our outward exploration and ongoing creativity. Is money the purpose of life, or is it simply one of the tools that supports us in seeking and creating our ideal life? Is it the amount of money that brings security and abundance, or is it positive feelings that bring a healthy flow of money? Come and hear how we unpacked all of this! Listen along as you welcome the abundance and prosperity of the Year of the Fire Horse. May wealth flow your way—wishing you prosperity!

春节将至，买买买的季节又来了。 至卉染了个红头发迎接本命年，终于舍得换掉那个跟了她十年、伤痕累累的行李箱——明明还能用，但她决定「不再当那个把东西用到烂为止的奴隶主」了。 这些看似微小的消费变化，背后藏着我们这些年悄悄发生的心态转变。 从学生时代花家里钱的不安，到初入职场用口红和小西装武装自己；从盲目买课交「知识税」，到慢慢摸索出属于自己的花钱准则——我们发现，所谓「理性消费」从来不是套公式，而是找到那条属于自己的、和钱好好相处的路。 这期我们聊了很多：为什么有人买课一定要上完，买口红却可以不用完？到底是钱带来安全感，还是安全感有利于创造财富？以及，当你终于舍得为「不必要但让自己开心」的东西花钱时，生活会发生什么变化？ 新年将至，祝大家都能找到让自己舒服的消费节奏——财源滚滚，恭喜发财🧧 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 时间轴 Part1：从学生到职场，消费如何塑造了我们？ 消费的变化，见证着我们身份的转换与自我的探索。 00:01:50:春节购物，我的消费习惯和以前不一样了 00:04:28:学生时代的拮据感，化妆品是必需品吗？ 00:07:59:初入职场的大额消费，花钱打造职业盔甲 00:16:32:花钱学理财，有了公式我还是没学会 Part2：理性VS感性，寻找自己的消费行为准则 真正的理性消费，不是套用公式，而是内化出坚定的花钱原则。 00:18:16 为想要的生活买单，让我们和钱的关系正向流动 00:22:22 理性消费，是坚持自己的消费行为准则 00:26:46:买课不上VS买口红不用，是同一种消费混乱？ 00:29:49:理性消费的弹性：增加为感受和体验付费的空间 00:33:25:从购物车里发现自己的真正需求 00:38:01:抛开记账完美主义，让账本成为帮手 Part3：金钱的终点，是我们想要的生活 金钱不是困住我们的围栏，而是通往平静喜悦的道路。 00:40:07:金钱压力的解药，不是拼命赚钱而是调整心态 00:45:04:有钱VS有安全感，孰先孰后？ 00:46:18:无痛记账法，减少情绪性消费的工具 00:48:54:动态调整理性消费的灵活度，让钱服务于生活 00:54:51:舍得花钱买时间，是为了创造更大的价值 00:57:29:享受消费→自驱赚钱→财源滚滚 Lipsticks and Lessons: The Evolution of Personal Spending Episode Introduction Spring Festival is around the corner, and shopping season is upon us. Zhihui dyed her hair red for her zodiac year. Cuicui finally replaced the battered suitcase that's been with her for ten years — still functional, but she decided to stop being "the slave driver who squeezes every last bit of value out of her belongings." These small spending changes hint at the quiet shifts happening inside us. From the guilt of spending family money as students, to arming ourselves with lipstick and blazers when we first entered the workforce; from blindly buying courses as "knowledge tax," to slowly figuring out our own rules for spending — we've realised that "rational consumption" was never about following formulas. It's about finding your own way of getting along with money. We talked about a lot this episode: Why must some people finish every course they buy, yet feel fine leaving lipsticks unused? Does security come from money, or from within? And what changes when you finally allow yourself to spend on things that are "unnecessary but make you happy"? First episode of the new year — may you all find a spending rhythm that feels right. Wishing you rolling fortunes and a prosperous year ahead 🧧 Timestamps Part 1: From Student to Professional — How Spending Shaped Us Our spending habits mirror our identity shifts and self-discovery. * 01:50 Spring Festival shopping: my spending habits have changed * 04:28 Student days frugality: were cosmetics ever a necessity? * 07:59 Early career splurges: spending money to build professional armour * 16:32 Paying to learn about money — and still not getting it Part 2: Rational VS Emotional — Finding Your Own Spending Principles True rational spending isn't about formulas. It's about internalising your own rules for money. * 18:16 Spending for the life you want: creating a positive flow with money * 22:22 Rational spending means sticking to your own principles * 26:46 Unused courses VS unused lipsticks: the same kind of chaos? * 29:49 Adding flexibility: making room for feelings and experiences * 33:25 Discovering your true needs through your shopping cart * 38:01 Letting go of budgeting perfectionism Part 3: Where Money Leads — The Life We Actually Want Money isn't a cage. It's a path towards peace and joy. * 40:07 The cure for money stress isn't earning more — it's shifting your mindset * 45:04 Which comes first: money or a sense of security? * 46:18 Painless budgeting: a tool to reduce emotional spending * 48:54 Adjusting your spending rules to serve your life * 54:51 Spending money to save time creates greater value * 57:29 Enjoy spending → motivated earning → rolling fortunes We'd love to hear from you in the comments!

新年刚过，不知道你的Flag里有没有一条关于"学英语"或"学一门新语言"？ 职场牛马被逼对接海外供应商、读博留子在异国他乡生存、访学艺术家限时体验——我们三个人学习第二语言的契机各不相同，但当语言不再只是为了考试的时候，我们都感受到了它的力量和魅力。 追求正确是应试教育的后遗症，像小孩子学母语一样去感受和实践，英语水平反而突飞猛进。原来我们学的早就够用，只是被考试打击了自信。当我们放下"对错"的执念，定制属于自己的学习方法，语言学习变成了一件有趣又可以坚持下去的事。 语言的边界就是认知的边界。学习第二语言不仅是获得一个新工具，更是打开观察世界的另一扇窗——它转换了我们的思维和视角，让我们重新认识自己的母语文化，甚至改变了工作方式和生活状态。 接受模糊性，享受持续无痛的学习；不正确才让我变得有趣；用正反馈学习，收获中年叛逆的喜悦。愿你也能在第二语言的世界里，学得有效、学得开心，找到属于自己的那扇窗。 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 本期嘉宾： 叶帆：当代艺术家、艺术学院教师，从事当代水墨、纤维艺术创作与教学 时间轴 Part1：我们与第二语言的相爱相杀，被动到主动 00:02:07 职场牛马，海外访学，读博留子，我们学习第二语言的契机各有不同 00:05:43 追求语言的正确，是应试教育的后遗症 00:07:24 像小孩子学母语一样学习，英语水平突飞猛进 00:13:52 不再用考试衡量语言水平，原来我们学的早就够用 00:17:04 从零到一的快乐，语言应用的正反馈 00:20:33 定制自己的学习方法和教材 Part2：第二语言对我们的重塑，新语言到新思维 00:22:58 转换语言，也转换了思维和视角 00:26:26 语言的边界就是认知的边界 00:27:51 第二语言让我们重新认识自己的母语文化 00:32:08 从工作思维到生活方式，第二语言带给我们的意外惊喜 Part3：第二语言学习的持续进阶，无痛到享受 00:39:15 接受模糊性，享受持续无痛的英语学习 00:47:00 学习语言是创造，不正确才让我变有趣 00:49:26 突破新手期，进阶状态的语言颗粒度 00:57:00 用正反馈学习，中年叛逆的喜悦来源 你和第二语言有什么相爱相杀的故事？欢迎留言和我们分享！ New year, new resolutions—does yours include "learn English" or "pick up a new language"? A corporate worker forced to liaise with overseas suppliers, a doctoral student surviving abroad, an artist on a visiting fellowship—our journeys into learning a second language began quite differently. But when language learning stopped being about exams, we all discovered its true power and charm. The obsession with being "correct" is a hangover from exam-oriented education. Learning like a child learns their mother tongue—through feeling and practice—our English actually improved by leaps and bounds. It turns out what we'd learnt was already enough; exams had simply knocked our confidence. Once we let go of the "right or wrong" mentality and crafted our own learning methods, language learning became something that gave back. The boundaries of language are the boundaries of cognition. Learning a second language isn't just acquiring a new tool—it's opening another window onto the world. It shifts our thinking and perspective, helps us rediscover our mother tongue and culture, and even transforms how we work and live. Embrace ambiguity, enjoy continuous and painless learning; imperfection makes us interesting; learn through positive feedback and discover the joy of middle-aged rebellion. May you too find your own window in the world of a second language. Timestamps Part 1: Our Love-Hate Relationship with a Second Language—From Passive to Active * 00:02:07 Corporate worker, visiting scholar, doctoral student abroad—our reasons for learning a second language differ * 00:05:43 The obsession with correctness is a hangover from exam-oriented education * 00:07:24 Learning like a child learns their mother tongue—English improves by leaps and bounds * 00:13:52 Stop measuring language ability by exams—what we've learnt is already enough * 00:17:04 The joy of going from zero to one—positive feedback from using language * 00:20:33 Crafting your own learning methods and materials Part 2: How a Second Language Reshapes Us—New Language, New Thinking * 00:22:58 Switching languages also switches our thinking and perspective * 00:26:26 The boundaries of language are the boundaries of cognition * 00:27:51 A second language helps us rediscover our mother tongue and culture * 00:32:08 From work mindset to lifestyle—unexpected gifts from a second language Part 3: Continuing to Level Up—From Painless to Joyful * 00:39:15 Embrace ambiguity, enjoy continuous and painless English learning * 00:47:00 Language learning is creation—imperfection makes me interesting * 00:49:26 Breaking through the beginner phase—the granularity of advanced language * 00:57:00 Learning through positive feedback—the joy of middle-aged rebellion What's your love-hate story with a second language? We'd love to hear from you in the comments!

营养师、工程师与水墨艺术家在专业上相隔千里，听听我们碰撞出了什么火花吧？在这期播客里，我们和青年艺术家叶帆聊了聊艺术家的真实生活、成为艺术家的心路历程，以及艺术对普通人的意义。 艺术家是什么样的人？疯狂、敏锐、孤独、穷？还是另一个世界的存在？成为艺术家，不是选择而是被选中。这条路上有痛苦、挣扎与孤独，也有单纯、真诚与永远的鲜活。在叶帆描述自己的来时路时，工科博士生也深深地共鸣起来，求知与求索的道路总是相似，对于作品的打磨、思辨和感受越往深处去，就越接近“道”与“术”的共舞。 艺术是理性与感性的交织，是帮助我们找到自己的镜子。而艺术家与普通人的区别，不是疯狂，而是拥有一份笃定的自信。艺术欣赏有门槛吗？看不懂艺术展怎么办？叶帆说，不用看懂，只需还原本真地去感受。身心管道通畅，艺术就会流淌。艺术与生活都需要留白才有呼吸。愿我们都能欣赏艺术，艺术地生活。把"自己"这件作品打磨到极致，我们就是我们自己最好的艺术品。 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 本期嘉宾： 叶帆：当代艺术家、艺术学院教师，从事当代水墨、纤维艺术创作与教学 代表作： 第一次和一位艺术家对话，原来艺术家并非疯狂的异类，艺术与我的距离也没有非遥不可及。艺术家不是简单的一份职业，而是一种存在方式，一种极致鲜活、真诚的存在。叶帆的成长经历让我知道艺术研究可以与科学研究一样严肃，要理性地探索与积累，更必须经历痛苦和挣扎。然而作为艺术创作者，即便被命运磨砺，踏遍荆棘，也要永远保持对生活的敏锐，像孩子一样用单纯的双眼发现美，定义美，传达美。叶帆曾经对我说：“当艺术家，就是不遗余力地成为自己。”我们成为不了艺术家，但我们可以像艺术家一样勇敢地做自己。——至卉 如果你也喜欢艺术，或者有被艺术击中过的瞬间，欢迎给我们留言讨论！ 时间轴 Part1：艺术家，和你想的不一样 艺术家与普通人的区别不是疯狂，而是拥有艺术家的自信 00:02:02 艺术家叶帆是谁？ 00:03:00 工科博士与艺术家的相识：混凝土实验室里的艺术火花 00:05:57 打破刻板印象：艺术家并非疯狂异类 Part2：成为艺术家，不是选择而是被选中 艺术家是痛苦、挣扎、孤独的，也是单纯、真诚、永远鲜活的 00:09:39 艺术家的内核：信念与“被选择” 00:12:03 从研究生到读博，从孤独求索到确定艺术的信念 00:18:52 艺术是理性与感性的交织 00:22:35 艺术是镜子，帮助我们找到自己 Part3：我们与艺术的距离，艺术对普通人的意义是什么？ 愿我们都能欣赏艺术，艺术地生活 00:30:07 艺术家的谋生与坚守，给予普通人追逐梦想的勇气 00:36:11 艺术成就来自于沉淀，目标的实现非岁月不可得 00:39:22 身心管道通畅，艺术就会流淌 00:45:48 保持鲜活的心法：不取悦讨好，只在乎快乐 00:50:16 艺术与生活都需要留白才有呼吸 00:54:47 艺术欣赏无需门槛，只需还原本真地感受 00:57:20 走进艺术馆呆一会吧 What are artists really like? Mad, sensitive, lonely, poor? Or beings from another world entirely? Becoming an artist isn't a choice—it's being chosen. This path holds pain, struggle, and solitude, but also purity, sincerity, and everlasting vitality. As Yefan described the journey she's undertaken, our engineering PhD found herself deeply resonating with it. The paths of seeking knowledge and seeking truth are always similar—the deeper one goes into refining, reflecting upon, and feeling one's work, the closer one comes to the dance between "Dao" and "craft." Art is the interweaving of rationality and emotion, a mirror that helps us find ourselves. What sets artists apart from ordinary people isn't madness, but a quiet, steadfast confidence. Does appreciating art require expertise? What if you can't understand an exhibition? Yefan says there's no need to understand—just return to your true self and feel. When body and mind flow freely, art will flow too. Both art and life need breathing room—space left unfilled. May we all learn to appreciate art and live artfully. Polish the work of art that is "yourself" to perfection—for we are each our own finest masterpiece. If you love art or have ever been struck by a moment of artistic wonder, we'd love to hear from you in the comments!

34岁是一种什么感觉？ 30+的旅途走过了一半左右，回看成长轨迹，34岁在我们的生命历程中似乎是一个重要的转折点。这期节目录制的当天，恰好是至卉34岁的最后一天。35岁在社会时钟下可能是一个令人焦虑的年纪，但我们却在这个年纪收获了意想不到的礼物。 断崖式衰老的恐慌、脱离主流轨道的迷茫、人生倒计时的焦灼、反复纠缠的旧模式……这些困惑与挣扎，原来不是一个人的年龄焦虑。但神奇的转折也在这一年悄然发生——不是"我该搞明白了"，而是"我可以带着不明白继续向前走了"。 人的成熟是一个漫长的过程，就像新神经链路的形成需要不断强化，我们在人生蜕变期的转变也有螺旋式发展的进程，听听我们在34岁这一年经历了什么样的转折、在“长脑子”的过程中有怎样的心路历程、又对未来怀抱怎样的期待吧。 年龄只是一种感觉，是相信谜题终将有答案的感觉。愿你也能活成自己值得且想要的样子——心澄丰盈，身行自在。 如果你也正在经历人生的转折期，欢迎留言和我们分享你的故事！ 本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 时间轴 Part0: 34岁是什么感觉？ 从混乱里找出路，从恐惧里找礼物，34岁的感觉是成长痛 00:03:12:用三个词来形容34岁的感觉 Part1: 34岁之前，我们在恐惧、混乱些什么？ 原来不是我一个人的年龄焦虑 00:09:06:断崖衰老的具象化，不得不直面的身体机能下降 00:12:01:选择了非主流职业道路，失去社会身份的认同 00:17:49:悬在头上的婚姻生育倒计时，不断重复的旧关系模式 Part2: 34岁这一年，我们怎么神奇转折了？ 不是“我该搞明白了“”，而是“我可以带着不明白继续向前走了” 00:20:23:不再强制自律，改善生活方式造就身体好状态 00:26:48:抛弃固定的模板和确定的轨迹，我们决定先上路再说 00:40:42:转换角度看待关系，友情爱情我们都更加自由 Part3: 34岁的终极回馈与期待 我们终于开始活成自己值得且想要的样子，年龄只是一种感觉 00:51:24:年龄是一种感觉，34岁我们重塑新生 00:54:56:写在35岁的生日箴言：心澄丰盈，身行自在 What does 34 feel like? Halfway through our thirties, looking back at the trajectory of our lives, 34 seems to be a significant turning point. This episode was recorded on the very last day of Zhihui's 34th year. Whilst 35 might be an anxiety-inducing age by society's standards, we've discovered unexpected gifts at this milestone. The panic of sudden ageing, the confusion of straying from the conventional path, the pressure of life's ticking clocks, old patterns that keep resurfacing... these struggles and doubts, as it turns out, aren't unique to any one person's age anxiety. Yet magical transformations quietly unfolded this year—not "I should have it all figured out by now," but rather "I can keep moving forward whilst carrying my uncertainties." Growing into ourselves is a long journey. Just as new neural pathways need constant reinforcement to form, our transformations during life's pivotal moments follow a spiral progression. Listen to what turning points we experienced at 34, the inner journey of "growing a new brain," and what hopes we hold for the future. Age is merely a feeling—a feeling of trusting that life's puzzles will eventually reveal their answers. May you too live as the person you deserve and wish to be—with a clear and abundant heart, moving freely through life. If you're also going through a turning point in life, we'd love to hear your story in the comments!

本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 年轻时那些无意识、无理由的选择，似乎藏着理解自己的钥匙。当我们逐渐成熟，回望人生的脉络，才发现那些看似偶然的轨迹早已悄然勾勒出命运的轮廓。 在本期播客中，至卉和翠翠分享了她们参与非营利组织的经历与收获。从学生时代的志愿服务启程，到职场之外的头马演讲俱乐部、健康社群、CIHT……她们在非盈利组织中安全试错、放肆成长。 演讲台上的勇气与突破、策划活动时的掌控感、收获前辈指点时的豁然开朗、在别人反馈中撞见看不见的自我，这些过程里的心流状态、能力迁移、人际滋养和自我发现，都是在职场之外养育自己的小魔法。 无论是I人破圈链接高阶人脉，还是玩儿着就做成了原本不敢想的事，非盈利组织都提供了一片安全试错的土壤。当然，有人的地方就有江湖，时间精力的取舍、生活重心的平衡，都是需要面对的课题。不过这些成长也许都需要投入和坚持作为基础，需要一定时间和精力的浇灌才能发挥效用。 听听至卉和翠翠参与过哪些组织、从中体悟到哪些智慧、又从公益经历里积累了哪些成就感和自信吧！找不到适合自己的组织？那就动手创造一个。非营利活动不仅是服务他人，也是自我成长的契机。希望对职场外成长感兴趣的你，可以有一些启发。 时间轴 00:02:46:从学生时代开始的志愿活动，无意识地选择是命运安排的轨迹 00:08:39:成为Toastmaster头马俱乐部的一员，我管理的人数比我老板的还要多 00:10:58 没有利益的冲突，非盈利组织让我安全试错，放肆成长 00:12:27:找到适合自己的组织，I人也能轻松破圈链接高阶人脉 00:18:54:在组织中收获前辈的人生指点，原来我的困惑并非独一份 00:20:49:脱离职场环境放手去干，玩儿着就做成了原本不敢想的事 00:25:16:非盈利组织与职场中的能力迁移，互相滋养的正循环 00:27:07:时间精力的取舍，组织参与度与生活重心的平衡 00:29:56:有人的地方就有江湖，非营利组织不是乌托邦而是世间百态的缩影 00:33:34:找不到适合自己的组织，那就动手创造一个 00:38:04:非盈利组织丰富了业余生活，幸福感大大提升 00:39:57:切换不同的展示面，在别人的反馈中，我撞见了看不见的自我 00:43:59:未来非盈利探索之路，寻找属于你的组织来为人生服务 The unconscious, seemingly random choices we make when we're young often hold the key to understanding ourselves. As we grow and mature, looking back at the trajectory of our lives, we realise that those seemingly accidental paths have long been quietly shaping our destiny. In this episode, Zhihui and Cuicui share their experiences and insights from participating in non-profit organisations. Starting from volunteer work during their school days, to Toastmasters, health communities, and CIHT beyond the workplace—they found safe spaces to experiment, make mistakes, and grow freely. The courage and breakthroughs on the speaking stage, the sense of control when organising events, the moments of clarity from mentors' guidance, and discovering unseen parts of themselves through others' feedback—the flow states, skill transfers, interpersonal nourishment, and self-discovery in these experiences are all little bits of magic for nurturing oneself outside of work. Whether it's introverts breaking out of their shells to connect with accomplished professionals, or accomplishing things they never dared to imagine whilst simply having fun, non-profit organisations provide fertile ground for safe experimentation. Of course, where there are people, there is politics. Balancing time and energy, and juggling organisational involvement with life priorities are challenges that must be faced. But this growth requires investment and persistence as its foundation—it needs time and effort to truly flourish. Listen to Zhihui and Cuicui talk about the organisations they've been part of, the wisdom they've gained, and the sense of achievement and confidence they've accumulated through their volunteering experiences! Can't find an organisation that suits you? Then create one yourself. Non-profit work isn't just about serving others—it's also an opportunity for self-growth. We hope this episode inspires those of you interested in growing beyond the workplace.

本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 独居的日子，是一场与自己的漫长对话。 * Part 1 · 独居生活的快乐时光 从什么时候开始，家变成了完全属于自己的领地？ 厨房、厕所、阳台都是我的，沙发上摊着的睡衣不必收起，不用踮着脚走路怕吵醒谁，不用在疲惫的夜晚还挤出笑脸寒暄，想加班就加班，想赖床就赖床。 空间自由，时间自由，关系自由。而真正的自由不是想做什么就做什么——是想不做什么，就可以不做什么。 Part 1 时间轴 00:03:51:一个人住，我不再因为空间的共用而让渡我的时间自由 00:07:05:独居的自由是想不做什么就不做什么 * Part 2 · 独居生活的担忧与应对 当然，一个人的城堡偶尔也会漏风。 买一颗卷心菜吃到发蔫还没吃完，看到搞笑视频想分享却发现身边空无一人。还有那些猝不及防的时刻：发烧到爬不起来，水管突然炸裂，隔壁传来尴尬的深夜运动声响…… 偶尔也会想，如果有个人在就好了。但我们也慢慢摸索出了一套独居生存指南，学会和这些小麻烦和平共处。 Part 2 时间轴 00:09:50:独居要面临的现实问题和安全焦虑，倒逼我们生出锦囊妙计 00:14:16:自由与孤独的一体两面，那些微小时刻我也很想身边有个人多好 * Part 3 · 独居生活里炼出的铠甲 独居久了，会长出一些看不见的东西。 开始相信自己有解决问题的能力和资源，培养出构建日常小确幸的本领。大量的时间里能平静地与自己相处，不再觉得空白是一种亏欠。 不再害怕孤立无援，因为任何时刻都有独当一面的底气。 那什么情况下会结束独居呢？也许是遇到一个人，让「一起」比「一个人」更自在吧！ Part 3 时间轴 00:23:56:获得自由后自我管理能力提升，自信和底气疯涨 00:29:17:从害怕一个人到享受独处，必须经历混乱才有内心安定 00:34:08:独居撕碎了自我保护机制，我终于面对了最脆弱也最天真的自我 00:38:16:独居是人格成熟的加速器，E人和I人都有了另一面 00:44:24:什么时候结束独居？自有生活给我们答案 一个人生活，是孤独，也是自由；是软肋，也是铠甲。 Living alone is a long, quiet conversation with yourself. * Part 1 · The Joy of Solitude When did home become a kingdom of one? The kitchen is mine. The bathroom is mine. The pajamas draped across the sofa can stay exactly where they are. No tiptoeing around a sleeping roommate, no mustering small talk after an exhausting day, no negotiating over whose turn it is to take out the trash. I can work late if I want, sleep in if I want, and cook a pungent bowl of river snail noodles at midnight, letting the smell linger without apology. Freedom of space, freedom of time, freedom in relationships. And true freedom isn't about doing whatever you want—it's about not doing what you don't want to do. * Part 2 · The Worries and How We Cope Of course, a castle for one can sometimes feel drafty. A strange noise at night sends the heart racing. A whole cabbage wilts in the fridge before it's finished. A hilarious scene on TV begs to be shared, but there's no one beside you to laugh with. Then come the moments that catch you off guard: a fever that pins you to the bed, a pipe that bursts without warning, a clogged drain, or the unmistakable sounds of a neighbor's... late-night cardio. In those moments, a fleeting thought surfaces: it might be nice to have someone here. But with time, we learn to build our own survival guide—making peace with the little inconveniences, one by one. * Part 3 · The Armor Forged in Solitude Live alone long enough, and something invisible begins to grow. You learn to manage your time and space with intention. You come to trust that you have the ability—and the resources—to solve your own problems. You develop a quiet talent for creating small joys out of ordinary days. All those hours spent with yourself, once filled anxiously with tasks and distractions, eventually settle into a calm presence. Silence stops feeling like something you owe an explanation for. You're no longer afraid of being on your own, because you know you can stand on your own two feet, anytime, anywhere. So when would you end this solo chapter? Perhaps when you meet someone who makes "together" feel even more effortless than "alone."

本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 两位对美食充满热爱的营养师和工程师，会在厨房里碰撞出怎样的营养学、管理学、植物学和黑魔法的火花呢？ 魔法世界的冒险总是从新手村开始，至卉和翠翠在厨房里的冒险也是从烧糊砂锅、要不烧焦要不没熟、搞不清中英食材差异开始。 “生的熟的咸的淡的没毒就行”、“锅糊了算什么，没把厨房烧了就不错了“、“新手村的英区留子太难了！” 随着两位魔法师“锅勺不辍”、每日精进，我们逐渐形成了自己的饮食体系，努力兼顾效率与营养，还要照顾一下自己在吃方面的味觉与美学享受。 啊对，附赠做菜与烘焙过程中的化学反应小知识，给大家当午餐时间的吹牛素材（啊不）佐餐小食~ Bon Appétit！ Picture this: a nutritionist and an engineer walk into a kitchen... No, this isn't the start of a joke, but the beginning of an epic culinary adventure where food science meets what they jokingly call "botanical dark arts"! Their magical journey began like all great wizard tales - in the humble "newbie village" of their UK student kitchen. Scorched clay pots, alternating between charcoal-black and stubbornly-raw creations, and confused stares at British ingredients that definitely weren't in their grandma's recipe books. Their motto? "Edible? Not poisonous? Good enough!" and "A burnt pot is nothing - at least we haven't set the kitchen on fire!" (Yet.) But through daily pot-stirring perseverance, these kitchen alchemists transformed from "takeout experts" to crafting their own culinary system - where meal prepping meets nutritional science, managed with engineer-level precision, all while trying not to offend their taste buds' delicate sensibilities. Bonus "Look How Smart I Am" Lunchtime Facts! 🍞 That beautiful golden-brown on your freshly baked bread? That's the Maillard reaction - creating that magical crust and irresistible aroma! Why does your dough rise? Thank yeast – these tiny fungi feast on sugars in the dough, releasing CO₂ bubbles that get trapped in the gluten network, giving bread its airy, fluffy texture! So the next time you see someone staring intensely at a simmering pot, they might not be casting spells - just practicing the beautiful chaos where nutrition charts, management spreadsheets, plant biology, and what suspiciously looks like kitchen witchcraft collide! ---------------------------------------------------------------------------- 时间轴 00:02:02:一道番茄炒蛋，让我有了厨房里的魔法 烹饪新手村的黑历史 00:05:06:厨房新手的黑历史，魔法师也曾经炸厨房 00:10:30:新手也有技能光环，一次成功的巅峰时刻 00:12:35:留学生在菜市场懵圈了，我居然买不到对的辣椒 技能点亮与快手邪修 00:17:24:从买菜到烹饪，厨房技能在经验中不断提升 00:22:42:自己掌握营养搭配技巧，让身体状态保持在线 00:25:23:花式混合食材的秘籍，健康又快手 00:31:24:不开火也能出餐的邪修大法，快速提升饮食体验 00:35:44:魔法背后的科学原理，到底是什么让我们做的菜更好吃？ 厨房里的千军万马 00:42:38:中西方烹饪方式的对立与融合，标准化与随机性 00:46:10:当厨房里的王，在厨房里调兵遣将的掌控与成就 00:51:41:健康超级食物，不是魔法的必需品 00:53:35:培育可食用花园，实现一手新鲜的种菜游戏 00:56:14:除了菜肴，厨房魔法还能变出人生哲理与幸福体验

至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 "旅行的意义不是出逃，而是回归。" “我见青山多妩媚，料青山见我应如是。”“在宏大的自然景观里面，重新审视小范围的生活，那好像用一种宏大感去稀释了茶杯里的风暴的感觉。”“行万里路，然后读万卷书，两个必须得要结合起来。”“人生可以有好几个春天，只要你从这头跑到那头。”“其实旅行也能让我更加接受，关系是流动的。” 旅行对你意味着什么呢？是对枯燥日常的逃离，还是对未知世界的好奇，或者别的什么呢？ 我们从至卉的西北十三天旅行聊起，探讨了旅行对日常提供的力量感、“在远方”与“在附近”的真实感，聊到翠翠这几年英国读博期间旅行对于读博生活的充电作用、对“家”的感受变化、对宏大景观的美学享受、对人际关系流动性的接受。 人生如果只会记得几个Moments，那旅途中发生的事占比很大。 在我们能为自己行程做决定的年纪，给自己安排符合自己意愿的旅行，大概也是自我养育很重要的一个方面吧！听听我们都在旅途中获得了什么吧？ 时间轴 00:02:13:西北大环线13天，在氧气稀薄的雪山上体会到活着的感觉 海拔4000多米的巴尔斯雪山 00:05:36:旅行中的挑战极限，带来的征服与成就感，还有美妙的意外 00:09:02:为什么出发？我们需要限时版日常生活的逃离 00:13:42:旅行的意义不是出逃，而是回归，回归是力量的来源 00:20:28:追寻星辰大海，宏大的观感稀释了小范围生活中的风暴 宇宙浩渺，吾生有限 00:23:09:读博让我拥有随性而行的自由，换个环境去工作是另一种旅行方式 在奥斯陆图书馆干活 00:29:28:新地点先逛博物馆，换个视角看世界，体会中外文化的差异 00:35:31:从中国到澳洲，震惊人与自然竟可以如此和谐 澳洲逛大街的灰鹅 00:40:31:遭受种族歧视，负面体验也是旅行的深刻记忆之一 00:42:47:书本学习与亲身体验的差异，行万里路，读万卷书必须结合起来 00:47:55:异乡人在漂泊之旅中获得安静力量，探寻家的定义 00:52:12:我们的思维带着家乡的烙印，旅行拓展我们的世界观 00:55:27:极致体验的人生换挡之旅，可以长久地支持新的生活 极致金黄的胡杨林 苏格兰高地的美学震撼 01:00:30:和旅行伙伴共同创造的Moment，享受每段关系的流动与不确定 01:05:04:怎么才能说走就走？只需迈出第一步

本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰校园，像河一样流出自己的人生路径。 “当你就接触到自然的时候，你就觉得手机里面那些什么玩意儿！” “我家窗台上的植物现在是我的早起动力。”“我就是厨房的王！”“确定且有正反馈的东西，就会让你感觉到幸福。” 开心和幸福是什么呢？现代生活的快节奏和失控感让人感到紧张且焦灼，在本期播客中，至卉和翠翠分享了她们生活里具体细微的小确幸。 观鸟徒步享受自然里的五官体验、照顾植物时的耐心和爱意、居家布置安排的巧思、厨房SOP的掌控感、菜谱操作的确定感、丙烯画的容错性、尝试新事物时的感受与思绪，这些过程里的心流状态、审美、色彩、创造力、新奇感和好奇心，都是养育自己幸福力的小方法。 无论是室内空间还是室外大自然，休闲放松还是日常工作，都可以加入一些适合自己的五感着落小魔法。不过这些魔法也许都需要知识、练习和技能作为基础，需要一定时间和精力的浇灌才能发挥效用。 听听至卉和翠翠玩过哪些了小魔法（邪修黑魔法）、从小确幸里体悟到哪些小智慧、又从日常生活和探索新事物的经验里积累了哪些成就感和自信吧！希望对幸福力感兴趣的大家可以有一些启发。 养自己啊，问题不大！ 时间轴 00:02:03:染上观鸟我才知道鸭子也会飞，生物多样性的新鲜感远超刷手机 南京玄武湖网红“烫头鸭” 树林间找到的红嘴蓝鹊 00:07:46:从观鸟到徒步，在大自然里碰撞出的心流状态 00:10:04:三百六十度体会“五感着陆”，超级有效的缓解焦虑方法 00:11:48:把大自然搬回家，一个角落也有扑面而来的生命力与惊喜 00:14:08:窗台植物成了我的早起动力，养育植物就是在养育自己 窗台上每日早起的动力 00:17:58:赋予植物爱，满足它的需求，就像满足我们自己 00:19:53:从嫌麻烦到享受邪修做饭，我在满足自己的过程中收获烹饪的乐趣 微波炉邪修美食 00:24:54:厨房给我掌控感与创造力，我就是厨房的王 早起制作的午餐便当 00:28:24:治大国若烹小鲜，厨房中的管理艺术和确定性是幸福来源 00:32:11:玩玩色彩，容错性极高的丙烯画增强了尝新的自信 用丙烯画玩色彩 00:40:02:调动身体智能，用不同的运动探索自我边界，建立正循环 00:44:54:在平凡重复的现实生活中，提升工作学习幸福感的办法 茶馆无痛工作 00:48:18:在家打造个人放松空间，调动你的五感体验 00:50:10:工程师风格的DIY工作间，用看得见的仪式让成就感流动起来 00:55:58:在生活中的各处都安排上好看的小物件，让视觉愉悦环绕生活空间

本期主播： 至卉：生活在中国，注册营养师兼创业公司产品经理，职业上靠研究食物谋生，生活中靠“用嘴表达”解压，持续探索生活与自我的可能性。（小红书@营养师至卉） 翠翠：生活在英国，工科博士在读，生活方式试验爱好者，从南京初创公司到北京大厂再到英格兰，像河一样流出自己的人生路径。（小红书@Kathy到处跑） 你有过反感过自己肤色或是体型体态吗？你有在改变自己身体外形上做过尝试和努力吗？在这个过程中你有什么体会吗？甚至说你有遇见新的自己吗？ 至卉和翠翠，两位30+的女性分享了她们从肤色体重上的自我周旋逐渐到自我接纳、探索自己身体使用说明书的经历，探讨了身体外形方面的自我养育： * 接纳无法改变的身体条件，解耦外在标签与自我价值的不合理绑定，在多变的外在审美标准湍流中建立并稳固自我评价体系； * 在可以缓慢改变的体型体态改善方面，探索尊重身体规律和感受的有效方式和可持续的方法。 养自己啊，问题不大！ 时间轴： 00:02:02:胖瘦与肤色如何影响我们的自我认知？ 00:06:00:为了甩掉负面的标签，我们曾经做出的努力与挣扎 00:08:34:最离谱的是跟自己打仗，因为别人欺负自己 00:12:40:外部环境的拓宽，让内在标准逐步重新建立 00:15:58:转变认知的契机，从外表到整体健康状态，调整生活目标 00:19:22:慢慢试验找到适合自己的生活方式 00:22:16:不再依靠意志力减肥，倾听自己身体的声音 00:26:45:身体告诉我，别再极致防晒啦 00:28:54:从痛苦到愉悦，充能的生活方式形成正向循环 00:34:40:在自己的内在标准上，重新定义审美，自我养育 00:37:15:尊重自己身体的感受，书写自己的身体使用说明书 00:37:55:自我养育塑造了更加强大的我们，现在我们如何面对标签？ 00:43:13:如果你也想改变自己和身体的关系，最先应该如何做？