150. Play

对你来说，玩耍意味着什么？你怎样才能在生活中多一些这样的时刻？

What does play mean to you, and how can you bring more of it into your life?

欢迎收听《EmpowerfulGirls》播客，这里帮你培养好奇心、同理心和自信。

Welcome to the EmpowerfulGirls podcast that helps you grow curiosity, compassion, and confidence.

这档节目专为青少年和准青少年打造。

This is 10 for teens and tweens.

我是斯蒂芬妮·瓦尔德兹。

I'm Stephanie Valdez.

每一期节目，我都会给你一些实用的工具，让你相信自己有能力去面对这个世界。

In each episode, I'll give you girls tools that will empower you to know you can take on the world.

大家好，女孩们。

Hello, girls.

欢迎收听《10 for Teens and Tweens》第150期。

Welcome to episode 150 of 10 for Teens and Tweens.

我是来自EmpowerfulGirls的斯蒂芬妮·瓦尔德兹。

I'm Stephanie Valdez from EmpowerfulGirls.

感谢你们收听这一期节目。

Thank you for tuning milestones.

这是本播客的第150期，我们的下载量刚刚突破了150万次。

This is the one hundred and fiftieth episode of the podcast, and we just passed 1,500,000 downloads.

我简直太激动了，特别自豪，也无比感激。

I'm absolutely thrilled, ridiculously proud, and incredibly grateful.

这一切都是我们一起完成的，真心感谢你们收听并分享给其他人。

We did this together, and I sincerely appreciate you listening to the podcast and sharing it with others.

谢谢你们。

Thank you.

好了。

Alright.

我想请你们暂停一下，好好想想‘玩’这个字。

I want you to pause for a moment and think about the word play.

听到这个词时，你们会想到什么？

What comes to mind when you hear it?

对你来说，‘玩’意味着什么？或者它是什么样子的？

What does play mean to you or look like for you?

另外，你上一次允许自己好好玩，是什么时候？

Also, when was the last time you allowed yourself to play?

也许对一些人来说，那还是最近的事。

Maybe for some of you, it was recently.

另一些人可能觉得，玩是小孩子才做的事。

Others may be thinking, play is for little kids.

我早就不再玩了。

I don't do that anymore.

也有人希望自己能有更多时间去玩。

And some may be wishing they had more time to play.

玩的形式多种多样。

Play comes in many forms.

玩可以是身体力行、充满活力的，比如到户外去活动。

Play can be physical and active, like playing outside.

玩耍也可以是动手做的，比如手工创作。

Play can be tangible, like creating and crafting with your hands.

玩耍也可以是想象的，比如演戏、写故事或作曲。

Play can be imaginative, like acting out scenes or writing stories or songs.

玩耍可以是玩游戏，比如桌游、卡牌、电子游戏或手机游戏。

Play can involve games, board games, card games, video games, phone games.

玩耍可以是和别人一起，也可以一个人进行。

Play can involve others or just yourself.

有些玩耍方式比其他方式更让人投入。

Some forms of play are more engaging than others.

但我担心，越来越少的人愿意为玩耍腾出时间了。

But I'm afraid less of us are making time for play.

2016年，‘让我们玩’这项倡导每日活动的调查显示，56%的八岁孩子家长说孩子每天都会玩，但到了九岁，只有26%的家长——还不到一半——说孩子每天玩。

A 2016 survey by Let's Play, an initiative that encouraged daily movement, showed that fifty six percent of parents of eight year olds said their children play every day, but only 26%, like less than half of parents of nine year olds said their children play every day.

所以，即使你比这年龄大，你觉得这一年里到底发生了什么，让玩得动得少的孩子一下子多了一倍？

So even if you're older than that, what do you think changed over one year that made half as many kids not move and play as much?

在你怪罪于屏幕之前，别忘了这项调查是十年前做的，那时候孩子们能接触到智能手机和电子设备的还很少。

And before you blame it on screens, remember that the survey was done ten years ago when fewer kids had access to smartphones and devices.

所以如果现在重新做一次调查，我敢打赌每天玩游戏的九岁孩子比例会低于百分之二十六，而更大的青少年和儿童群体比例还会更低。

So if the survey was redone today, I bet the percentage of nine year olds that play every day would be less than 26%, and older teens and tweens would be even lower than that.

但孩子玩得少了，原因不光是屏幕，虽然这确实是个重要因素。

But kids playing less isn't just because of screens, though it's definitely a factor.

我觉得，青少年和儿童的社交方式也变了，从一起玩，变成了只是聚在一起待着。

I think it's also because tweens and teens' social lives evolved from playing together into hanging out together.

‘玩’这个词听起来都让人觉得尴尬。

The word play becomes cringe.

他们现在更喜欢跟朋友一起放松、待着。

Instead, they chill with their friends.

孩子们也没那么多时间玩了，因为他们的日程排得太满。

Kids also have less time to play because their lives are so much busier.

社会期望让家庭不得不把日程填得满满的，几乎没留下任何空闲时间给玩耍或自由活动。

Societal expectations pressure families to fill up their schedules and leave hardly any time for play or free time.

但不管是孩子还是大人，生活中都需要更多玩耍的时间。

But everyone, kids and adults, need more play in their lives.

很多人可能玩运动或者学乐器，这些都属于有组织、有结构的玩耍形式。

Many of you might play a sport or an instrument, and those activities are organized and structured forms of play.

打运动的时候，球员得遵守规则。

When playing a sport, players follow the sports rules.

他们听教练的安排。

They do what their coaches tell them.

训练时反复做同样的动作和套路，因为重复才能练出技术和肌肉记忆。

They do the same drills or routines at practice since repetition builds skill and muscle memory.

比赛或表演时，重点已经不是玩了，而是追求精准、完美，向教练、裁判、评委和工作人员证明自己。

Playing in a game or performing in a competition is less about play and more about precision, perfection, and proving yourself to coaches, referees, judges, and officials.

学乐器也是类似，学生弹的音符都是别人选好的。

Similarly, when playing an instrument, the student plays notes that someone else chose.

他们听老师、指挥或导演的指示，练习和排练时反复做热身、演奏同样的曲目，因为重复才能练出技术和肌肉记忆。

They do what their teacher, director, conductor tells them, and they do the same warm ups and go through the same music when they practice or rehearse since repetition builds skill and muscle memory.

参加音乐会或比赛时，重点不再是演奏乐器或音乐，而是追求精准、完美，向老师、指挥和评委证明自己。

Playing in a concert or a competition is less about playing the instrument or the music and more about precision, perfection, and proving yourself to teachers, directors, conductors, judges.

我并不是想劝你们别参与这些活动。

Now I'm not discouraging you from engaging in those activities.

它们确实有不少好处。

They definitely have their benefits.

我只是想区分一下：一种是按规矩演奏，另一种是发挥创意的玩耍。

I'm trying to make a distinction between playing something versus play that uses your creativity.

那种玩耍是没有固定框架的。

That's unstructured.

不是为了满足别人的期待。

That's not to meet someone else's expectations.

就是纯粹为了玩而玩。

That's play for the sake of play.

你可能会想，我平时和朋友一起玩游戏， mostly 在线玩，挺有意思的。

You may be thinking, well, I play games with friends, mostly online, which is fun.

我再说一遍，我不是让你别跟朋友玩游戏。

Again, I'm not telling you not to play games with friends.

只是你要明白，这种玩法是预先设计好的。

Just understand that that kind of play is predesigned.

它有自己的规则体系。

It follows its own set of rules.

很多时候还靠运气。

It's often based on chance.

而且光是用手按手柄按钮，跟动手动脚地玩完全不一样。

And plus pushing controller buttons with your hands isn't the same as hands on play.

那你说的这种玩，到底是指哪种呢，斯蒂芬妮？

So what kind of play are you encouraging, Stephanie?

你问得真好。

I'm glad you asked.

我说的是那种能让你发挥想象、产生好奇、去探索、发挥创意、自己做决定的玩。

I'm talking about play that allows you to imagine, to get curious, to explore, to be artistic, to make choices.

那种没有固定结构、或者结构松散的玩耍。

Play that's unstructured or less structured.

重点在于享受过程本身，而不是输赢或成败的结果。

That's about enjoyment in the experience instead of the outcome, win or lose or success fail.

真正以玩耍本身为目的的活动。

Play that's more about play than anything else.

我们需要更多这样的玩耍。

We need more of this kind of play.

当然，我也有科学研究来支持这个观点。

And, of course, I've got science to back it up.

2021年《国际环境研究与公共卫生杂志》的一项研究显示，创造力能让人更快乐，提升整体幸福感。

A 2021 study by the International Journal of Environmental Research and Public Health showed that being creative makes you happier and improves your well-being.

2023年美国国立卫生研究院发布的一项研究指出，创造性活动与儿童和青少年的执行功能提升密切相关，比如专注力、计划能力、记忆力和多任务处理能力。

A 2023 study shared by the National Institutes of Health showed a strong connection between creative activities and improved executive function, like being able to focus, plan, remember, and multitask in kids and teens.

另一项2023年由Adobe和美国国家精神健康联盟开展的研究发现，13到25岁的人群在拥有创造性表达机会时，自信心、自我认同感和内在动力都会增强，同时压力和焦虑感明显降低。

And another 2023 study by Adobe and the National Alliance on Mental Illness showed that people ages 13 to 25 reported greater confidence, identity development, and motivation, along with reduced stress and anxiety when they had opportunities for creative expression.

玩耍不仅有趣，而且真的对你有好处。

Not only is play fun, it's actually really good for you.

我们生活中已经够多僵化、耗能、压力大又严肃的事情了。

We've got enough things in our lives that are rigid, draining, stressful, and serious.

我们需要更多让人自由、恢复精力、轻松又搞笑的活动。

We need more things that are freeing, refilling, light, and silly.

简单说，我们需要更多的玩耍。

To put it simply, we need more play.

接下来我来分享一些这样的玩法，希望你能试试。

So now here are some examples of that kind of play that I hope you'll try.

玩即兴游戏，比如现场表演。

Play improv games, like acting on the spot.

让朋友们互相为对方画肖像。

Have your friends each sketch each other.

用毯子、枕头、纸板、树枝之类的搭个堡垒。

Build a fort out of blankets and pillows, cardboard, branches, etcetera.

选一首流行歌曲，编个舞跳一跳。

Make up a dance to a popular song.

和宠物一起玩一玩。

Play with a pet.

和朋友一起拍个短片。

Create a short film with your friends.

学个新手艺，纯粹为了好玩。

Learn a new craft just for fun.

烤点饼干，但改改配方里的材料或口味。

Bake cookies but switch up the recipe's ingredients or flavors.

和朋友一起做贺卡或手链。

Make cards or bracelets with your friends.

慢慢散个步或者去徒步，留意身边新奇的声音和色彩。

Go on a slow walk or hike and take time to notice new sounds and colors.

和朋友一起编个舞。

Make up a dance with your friends.

玩一些团体游戏，比如你画我猜、拼字涂鸦、分类游戏、传画游戏之类的。

Play group games like charades, Pictionary, Scattergories, Telestrations, etc.

轮流接龙讲故事，一个人加一段，慢慢编出一个完整的故事。

Create a story by taking turns adding to the plot.

为一部根本不存在的电影设计一张海报。

Design a movie poster for a film that doesn't exist.

在后院搭一个迷你童话花园。

Make a fairy garden in your backyard.

给弟弟妹妹或者表亲们设计一场自然寻宝游戏。

Create a nature scavenger hunt for your younger siblings or cousins.

画出一个能解决实际问题的发明设计图。

Draw up blueprints for an invention that solves a problem.

希望这些建议能帮你想出更多方法，把更多玩耍融入日常生活。

I hope these suggestions helped you think of your own ideas for how to include more play into your everyday life.

我相信我们每个人都会因为多体验各种形式的玩耍而受益。

I know we'd all benefit from experiencing more play in all its forms.

因为生活太忙了，我们得主动留出时间来好好玩一玩。

Because of how busy our lives are, we have to be intentional about making time for play to happen.

如果你有什么话题建议，我很想听听你的想法。

If you have a topic suggestion, I'd love to hear from you.

可以发邮件到 hello@EmpowerfulGirls.com，记得先征得父母同意哦。

Send an email, tweens get the okay from your parents, to hello@EmpowerfulGirls.com.

你也可以访问 EmpowerfulGirls.com 订阅邮件列表。

You can also get on the email list at EmpowerfulGirls dot com.

拼写是 e-m-p-o-w-e-r-f-u-l G-I-R-L-S 点 com。

That's spelled e m p o w e r f u l G I R L S dot com.

顺便去看看我的小店，那里有可打印的用品、课程和其他内容。

And while you're there, you can check out my shop for printable products, courses, and more.

如果你已经在用社交媒体，也可以在 Instagram、TikTok 或 YouTube 上关注 EmpowerfulGirls。

And if you have social media already, you can follow me on Insta, TikTok, or YouTube EmpowerfulGirls.

我不是在鼓吹或推荐社交媒体，但我在那里提供一种真实又积极的替代内容，帮你摆脱信息流里的负面东西。

I'm not encouraging or endorsing social media, but I'm on there to offer an unfiltered, uplifting alternative to what's in your feed.

非常感谢你收听由EmpowerfulGirls出品的《给青少年与儿童的10分钟对话》播客。

Thank you so much for joining me for the 10 for Teens and Tweens podcast by EmpowerfulGirls.

我真的很期待下次再和你聊天。

I can't wait to talk with you again.

我爱你们，女孩们。

I love you girls.