2026年成功规划小贴士

嘿，你好。

Hey there.

新年快乐。

Happy New Year.

我是斯科特·达特罗。

It's Scott Dattro.

在节目开始前，我简单说一下。

Very quick before we start the show.

这个团队想衷心感谢所有在NPR年终筹款活动中捐款的人。

The considerate this team wants to say a huge thank you to everyone who donated during NPR's end of year fundraising campaign.

也感谢我们的NPR Plus支持者。

Thank you also to our NPR Plus supporters.

公共广播属于你们。

Public Radio is yours.

感谢你们的支持，即使NPR进入首个没有联邦资金支持公共媒体的完整年度，我们依然强劲地开启了新的一年。

And thanks to you, we are starting the New Year strong even as NPR enters its first full year without federal funding for public media.

再次感谢您在2026年及未来持续的支持。

Thank you again for your continued support moving into 2026 and beyond.

现在让我们进入节目。

Now let's get into the show.

好了，各位。

Alright, everybody.

现在是一月。

It is January.

现在是2026年。

It is 2026.

你知道这意味着什么。

You know what that means.

是时候设定一些目标了。

It's time to set some goals.

你准备好接受这个播客的质询了吗？

Are you ready to be interrogated for this podcast?

嗯。

Yeah.

嗯？

Yeah?

好的。

Okay.

很好。

Good.

这是33岁的艾米莉·埃尔扎恩与《考虑一下》制作人迈克尔·莱维特的对话。

That is 33 year old Emily Elzane speaking with Consider This producer, Michael Levitt.

他们是老朋友，他找她聊了聊新年决心。

They're old friends, and he sat down with her to chat about New Year's resolutions.

你的2026年新年决心是什么？

What's your 2026 New Year's resolution?

我没有。

I don't have one.

你没有吗？

You don't have one?

嗯。

Yeah.

我只是觉得它们有点被高估了。

I just think they're kind of overrated.

好吧。

Okay.

所以她并不喜欢新年决心。

So she's not a fan of New Year's resolutions.

而且，说实话，很多人也有同样的感受。

And, honestly, a lot of people feel the same way.

毕竟，这可能会带来很大压力。

After all, it can be a lot of pressure.

因为你给自己设定了一些非常崇高的目标，但很多时候，这些目标最终都无法实现，然后你就特别失望。

Because you talk yourself up to these, like, really lofty goals, and a lot of the times, they don't end up coming true, and then you're really disappointed.

而且，不仅仅是你在为这些目标努力。

And it's not only you working hard toward these things.

还有很多生活因素牵涉其中，我认为当人们没有实现决心时，会让自己感到非常糟糕。

There's, like, a whole multitude of life factors that are involved in these, and I think people make themselves feel really bad when they don't achieve the resolution.

我的意思是，艾米丽说得有道理。

I mean, Emily's got a point.

生活往往会妨碍我们的目标和抱负。

Life can get in the way of our goals and our ambitions.

但请考虑一下这一点。

But consider this.

我们 NPR 的《Life Kit》播客为我们提供了一些实用的日常生活技巧，希望能帮助我们在 2026 年取得成功。

Our friends at NPR's Life Kit podcast gave us some practical daily life tips that are going to set us up for success hopefully in 2026.

来自 NPR，我是斯科特·德特罗。

From NPR, I'm Scott Dettrow.

你好，新年快乐。

Hello, and happy New Year.

我是晨间新闻的米歇尔·马丁。

It's Michelle Martin from Morning Edition.

感谢所有在我们年终募捐活动中捐款的人。

Thank you to everyone who donated during our end of year fundraising campaign.

2025年，由于公共媒体联邦资金的取消，NPR和地方电台遭受了重大打击，但社会各界的大力支持让我们深受鼓舞，我们将共同度过这一难关。

2025 dealt a big blow to NPR and local stations with the loss of federal funding for public media, but we are so heartened by the outpouring of support, and we will get through this together.

感谢您在进入2026年及更远的未来，继续支持NPR的强大发展。

Thank you for keeping NPR strong moving into 2026 and beyond.

这是来自NPR的‘换个角度想想’。

It's consider this from NPR.

我们经常从NPR的Life Kit朋友那里获得一些实用的日常建议。

We regularly get good tips from our friends at NPR's LifeKid about how to navigate the day to day.

他们的播客会邀请专家，探讨如何成为更好的父母、朋友或伴侣，如何更高效地管理财务，如何避免节日纷争或节日骗局。

Their podcast talk to experts on how to be a better parent or friend or partner, how to manage money more efficiently, how to avoid holiday drama or holiday scams.

今天，他们再次带来今年最受欢迎和最喜爱的建议。

And they're back today with some of their most popular and favorite tips of the year.

今天我们邀请到了《LifeKit》节目的主持人玛丽尔·塞加达。

With us is Lifegate host, Mariel Segada.

嗨，玛丽尔。

Hey, Mariel.

嗨，斯科特。

Hey, Scott.

所以我知道我们先来谈谈运动。

So I understand we're starting out by talking movement.

是的。

Yeah.

这个建议是关于如何增加运动量，但也涉及如何减少使用手机的时间。

This one is about how to move more, but it's also about how to spend less time on your phone.

这两个话题我们在《LifeKit》中经常讨论。

And these are two topics we talk about a lot on LifeKit.

这个建议叫做‘驾驭想刷手机的冲动’。

The tip is called surf the urge to scroll.

好的。

Okay.

我们采访了黛安娜·希尔。

We talked to Diana Hill.

她是一位临床心理学家，合著了一本书，名叫《我知道我应该锻炼，但是》，这本书探讨了我们不运动的原因以及如何克服它们。

She's a clinical psychologist, and she co wrote a book called I know I should exercise, but and it's all about reasons that we don't move and how to get over them.

所以，基本理念是，当你有想看手机的冲动时——我每两秒就有一次这种冲动。

So basically, the idea is when you have an urge to look at your phone, which I do every two seconds, basically.

不停地。

Constantly.

是的。

Yeah.

就是想按下侧边按钮，看看有没有新通知。

It's like, I just wanna click the side button and see if there are any notifications.

嗯。

Mhmm.

或者我只是想看看Slack。

Or I just wanna just wanna check on Slack.

有人给我发消息了吗？

Like, did anybody send me a message?

你可以 Surf 这种冲动。

You can surf that urge.

只需忍耐过去。

Just ride it out.

冲动冲浪的目标是学会登上冲动的冲浪板，随它起伏，注意到它会随着时间增强，但坚持不被它驱使。

The goal with urge surfing is to learn how to get on the board of the urge, ride it, notice that it increases over time and stay on it without giving in.

但这并不是靠意志力硬撑。

But it's not a willful staying on.

而是真正关注身体中冲动带来的感觉，然后观察它自然消退而不采取行动。

It's actually paying attention to the sensation in your body of the urge and then noticing it come back down again without acting.

而接下来就是运动的契机了：这是个绝佳的机会，让你从椅子上站起来、伸个懒腰、做些开合跳、抬抬小腿，或者在客厅里跳跳舞，因为我们知道自己的运动量太少了。

And then here's where the movement comes in, which is this is a perfect opportunity to get up from your chair or to stretch or to do some jumping jacks, do some calf raises, dance around your living room because we know we're not moving enough.

所以如果你把这两件事结合起来，就是这种‘不这样做’的方式。

And so if you pair these two things together, it's sort of a this, not that.

我非常喜欢这个说法。

I really like that.

我觉得今年我比过去很多年都更留意自己花在手机上的时间。

I think I have been more mindful of how much time I spent on my phone this year than a lot of previous years.

即使如此，当我想到它时，还是很难不去做。

And even then, I'm thinking about it, it's still so hard to not do.

所以这是一种很有用的思考方式。

So that that's a useful way to think about it.

是的。

Yeah.

我会屏蔽一些应用。

I block some of my apps.

我用了一个程序，可以屏蔽你想屏蔽的应用，然后你必须点击这个设备。

So I have, like, a program that you can block the apps, whichever ones you want, and then you have to tap this device.

所以我睡觉前会这么做，这样早上醒来时，如果我拿起手机还躺在床上，就无法查看Instagram。

And so I do that before I go to bed so that when I wake up, if I pick up my phone and I'm still in bed, I can't look at Instagram.

我无法查看我的邮件。

I can't look at my email.

所以手机显然是LifeKit关注的一个重要话题。

So phone's obviously a big topic of of of of focus for for for LifeKit.

财务是另一个重要话题。

Finances are another big one.

是的。

Yeah.

好的。

Okay.

我要给你分享两条今年让我印象深刻的理财建议。

I'm gonna hit you with two pieces of money advice that stuck with me this year.

好的。

Okay.

第一条是，如果你有信用卡债务并且难以偿还，你可以直接打电话给你的信用卡公司，他们可以为你提供一种称为‘暂缓还款’或‘困难援助计划’的短期帮助。

One is if you have credit card debt and you're struggling to pay it, you can actually call your credit card company and tell them, And they can offer you what's called a forbearance plan or hardship plan, which is some help in the short term.

他们可以暂停或降低你的最低还款额，免除滞纳金，并在你渡过难关期间降低利率。

They can pause or lower your minimum payments, waive late fees, lower your interest rate while you get back on your feet.

这个建议来自亚内利·埃斯皮纳尔。

And this tip comes from Yaneli Espinal.

她是一位金融教育者，也是《管好你的钱》一书的作者。

She's a financial educator and the author of Mind Your Money.

如果还款日快到了，而你还没有钱，那就拿起电话，拨打信用卡背面的号码。

If the payment due date is coming up and you don't have the money, pick up the phone and call the phone number on the back of your credit card.

如果你不主动联系他们，他们就会以为你故意不还钱，也不告知他们你的状况。

If you don't call them and tell them, they're gonna think that you're trying to not pay them and also not let them know.

而这时，你的信用评分就会受到严重打击。

And that's when it takes a really bad hit to your credit score.

我真的不知道还有这种选择。

I truly didn't know that was an option.

这真是个好消息。

That's really good to know.

另一个建议是什么？

What's the other tip?

我们另一个理财建议是关于投资的。

The other money tip we have is about investing.

所以当你决定把钱投资到哪些基金时，比如在退休账户或经纪账户中，你需要密切关注费用。

So when you're deciding what funds to invest your money in, say in a retirement account or a brokerage account, you wanna pay really close attention to fees.

你可以在基金简介的费用比率一栏看到这一点。

And you'll see this in the expense ratio line of your fund profile.

嗯。

Mhmm.

1%的费用听起来不高，但时间长了会累积起来，严重侵蚀你的收益。

A 1% fee might sound low, but it can add up over time and really cut into your returns.

因此，你应该寻找费用在0.05%甚至为零的基金。

So instead, you wanna look for funds that have fees that are more like point 05% or even zero.

这通常是指数基金或被动管理的ETF。

And that'll be something like an index fund or a passively managed ETF.

让我们稍微转一下话题，谈谈另一个我们很多人都花很多时间思考、却总觉得没做对的事情。

So let's let's pivot a little bit and talk about another thing that so many of us spend time thinking about, and so many of us feel like we're not quite doing this the right way.

那就是与他人的关系。

And that's relationships with other people.

LifeKid 已经做了很多期关于这个话题的节目。

LifeKid has done so many episodes on this topic.

今年你在这方面的最爱建议有哪些？

What are some of your favorite tips on that front from this year?

是的。

Yeah.

这已经成为我个人的最爱之一。

This is one that's become a personal favorite for me.

举办一场社区晚餐。

Start a community dinner.

我采访了萨明·诺斯拉特。

I talked to Samin Nosrat.

她是一位专业厨师。

She's a professional chef.

她写了《盐、脂肪、酸、热》这本书，今年还出版了一本新食谱书，名为《美好的事物》。

She wrote the book Salt, Fat, Acid, Heat, and she had a new cookbook out this year called Good Things.

这本书讲的是你可以与你所爱的人分享的食谱和仪式。

It was all about recipes and rituals that you can share with people you love.

我相信，自疫情以来，她每周一晚上都会举办晚餐。

And she has been doing a weekly dinner, I believe, on Monday nights since the pandemic.

这已经成为她生活中的一项固定安排。

And it has become a fixture in her life.

因此，她非常推荐这样做。

And so she really recommends this.

但当大家都很忙的时候，要实现这一点很难，对吧？

But it's hard to make this happen, right, when everybody's busy.

所以建议是选一天并坚持下去，无论是每个星期一，还是每月的第一个星期五，类似这样的安排。

So the tips are pick a day and stick to it, whether it's every Monday or the first Friday of the month, something like that.

选一个地点并固定下来。

Pick a location and stick to it.

而且也不必觉得非得做特别精致的饭菜。

And also don't feel like you need to cook really fancy meals.

她还分享了关于让这个仪式神圣化的想法。

And she also shares this idea about making the ritual holy.

这并不一定意味着宗教意义上的，而是指神圣的。

And that doesn't necessarily mean religious, but sacred.

是的。

Yeah.

通过将其变成一种定期的努力和仪式，这可能是让其神圣化的第一步。

By making it a regular effort and ritualizing it, That's probably step one of making it holy.

需要社区的认同。

There's community buy in.

我们所有人都在日历上标记了这个时间。

All of us have it blocked on our calendars.

所以我已经开始和朋友们这样做。

So I've started doing this with friends.

我现在有一个社区晚餐。

I now have a community dinner.

那是每个月的第一个星期五。

That's the first Friday of every month.

我在自己的生活中也看到了这种效果。

And I've seen this in my own life.

这是我最期待的事情之一。

It's it's one of the things I look forward to the most.

我喜欢这一点，因为即使初衷良好，那种‘我们聚一聚’的循环想法。

I like that because even if it's well intentioned, that circular, let's get together.

我们聚一聚，尤其是在大家都很忙的时候。

Let's get together, especially when people are busy.

我们已经谈论这件事六个月了。

And it's just like we've been talking about this for six months.

没错。

Has Exactly.

那就直接办起来吧。

Like, so just make it happen.

定个日程。

Set a schedule.

对。

Yep.

我想聊聊你今年做的另一个节目。

I wanna talk about one other episode that you did this year.

这期比较难，但很多人能产生共鸣。

And this was a tougher one, but it's something a lot of people can relate to.

如何支持朋友度过癌症或其他严重疾病？

How to support a friend through a serious illness like cancer or something else?

而且我知道，这确实是你的亲身经历，因为你去年经历了乳腺癌。

And and I know this is something you've had personal experience with, having gone through through breast cancer last year.

那这次的收获是什么？

What what what was the takeaway of of of that?

是的。

Yeah.

当你在支持朋友或亲人度过癌症或其他疾病时，要记住，你不需要成为那个让一切变好的人，也不需要提供什么完美的智慧箴言。

It's that when you're supporting a friend or a loved one through cancer or any other illness, remember that you don't have to be the person who makes this all better for them or who offers them that perfect pearl of wisdom.

当你去和他们交谈时，真正重要的是倾听和陪伴在他们身边。

When you go to talk to them, it's really about listening and being with them.

这并不是要推动某种议程或试图解决任何问题。

It's not about pushing a certain agenda or trying to fix anything.

所以我采访了黛博拉·贾维斯。

So I talked to Deborah Jarvis.

她是一位医院牧师，同时也是一位乳腺癌幸存者。

She's a hospital chaplain and a breast cancer survivor as well.

她说，你可以问一个简单的问题，来了解当天对方希望进行什么样类型的对话或氛围。

And she said you can ask a simple question to get a sense of what kind of conversation or tone would be supportive to the person that day.

我会说一些温和、无害的话，比如：嘿。

I would say something kind of general and innocuous like, hey.

那么，你今天对这一切感觉如何？

So where are you with all this today?

然后就等着。

And then just wait.

他们可能会给你一个回答，这时我会再等一会儿。

And they may give you an answer, and then I would say wait a little more.

然后真正的想法才会浮现出来。

And then the real answer might come out.

是的。

Yeah.

你可能并不总是知道该对朋友说什么，但好奇心是个不错的开始。

You may not always know what to say to your friend, but curiosity is a good start.

我很好奇。

I'm curious.

有没有哪个人曾经对你说过什么话，让你特别印象深刻，觉得‘我很感激这个问题’？

Was there a particular thing somebody said to you at one point that just stuck to you as, like, I appreciate that question.

我觉得有人问过我：你现在需要什么？

I think people have asked me, what do you need right now?

是的。

Yeah.

但这很难，因为一方面你想为朋友着想，考虑他们需要什么，想问他们这些一般性的问题。

But it's a tricky one because on the one hand, you wanna be thinking about your friend and what they need, and you wanna be asking them these kind of general questions.

但你也不希望把所有负担都压在他们身上。

But you also don't wanna put all the work on them.

比如，如果你对别人说：如果你需要什么，告诉我。

Like, it's hard if you say to somebody, let me know if you need anything.

他们真的很难接受你的好意。

It's hard for them to really take you up on that.

你知道的。

You know?

没错。

That's true.

是啊。

Yeah.

所以你也可以主动提供帮助。

And so you can also just offer things.

我认为人们为我做的最有帮助的事之一就是，当他们路过附近时，会说：嘿。

I think that was one of the most helpful things people did for me was that when they were in the neighborhood, they would say, hey.

我给你带杯奶昔好吗？

Can I bring you a smoothie?

嘿。

Hey.

我给你带份午餐好吗？

Can I get you lunch?

嘿。

Hey.

我带着狗呢。

I have, like, the dog with me.

我们可以过来打个招呼吗？

Can we come over and say hi?

这对我来说意义重大。

That meant a lot to me.

嗯。

Yeah.

一个具体而即时的举动。

A specific immediate gesture.

嗯。

Yeah.

嗯。

Yeah.

好吧，玛丽埃尔，非常感谢你谈论了这些内容。

Well, Mariel, thank you so much for talking about all of this.

新年快乐，祝你新年决心顺利实现。

Happy New Year, and good luck with the, I guess, the impending New Year's resolutions.

谢谢。

Thank you.

这是NPR《生活工具》节目的主持人玛丽埃尔·萨加塔。

That was Mariel Sagata, host of NPR's Life Kit.

本集由迈克尔·莱维特制作。

This episode was produced by Michael Levitt.

本集由帕特里克·吉兰·瓦塔南恩编辑。

It was edited by Patrick Jiran Watananen.

我们的执行制片人是萨米·亚尼根。

Our executive producer is Sammy Yanigan.

这是NPR的《就此而言》。

It's Consider This from NPR.

我是斯科特·彼得拉。

I'm Scott Petra.