Inner Excellence: Train Your Mind for the Best Possible Life with Oprah and Jim Murphy

📅 2026-09-17 · Jim Murphy · 新集 · ▶ 影片 · 22 個學習點 · 4 題

把心智練得像運動員練身體。記分板是報告，下一球才是工作。

在 YouTube 播放，CC 可開英文字幕。建議先看「聽之前」，看完影片再做理解題。到 YouTube 開啟 ↗

🎯 聽之前

Oprah and Jim Murphy talk about inner excellence: training the mind the way an athlete trains a body, so performance comes from attention, not from panic.

What does he say athletes are actually training, besides the body?
How does he treat the scoreboard versus the next play?
Which everyday moment does he use as practice, not just games?
Listen for sports words applied to ordinary life: rep, focus, recover.

💬 重點句 6

先讀英文，想一下意思，再點「翻譯」。按 🔊 聽一次，然後跟著唸。

Excellence is not a result you chase. Excellence is a way you pay attention.

卓越不是你追的結果。卓越是你付出注意力的方式。
a way you pay attention：省略 that/in which 的關係子句。
The scoreboard is a report. The next play is the job.

記分板是一份報告。下一球才是工作。
scoreboard：記分板。兩個名詞句，第二句才是指令。
Train the mind in ordinary minutes, or it will panic in important ones.

在普通的幾分鐘裡訓練心智，不然它會在重要的幾分鐘裡慌。
or 這裡是「否則」。ordinary / important 對比。
A thought is not an order. You can let it pass like a crowd.

一個念頭不是命令。你可以讓它像人群一樣走過去。
let it pass：讓它過去、不跟著走。
Recover faster than you explain.

復原要快過解釋。
比較級 + than。recover：從失誤回到當下。
Love the work in front of you more than the story about how you are doing.

愛你面前的工作，勝過愛「我表現得如何」那個故事。
the story about how you are doing：腦子裡的旁白。

📚 單字 10

點卡片翻面。先猜意思再翻。

🗣️ 俚語與成語 6

in the zone 成語

fully absorbed and performing well · 進入狀態

You do not fall into the zone. You return to the next play.

keep your eye on the ball 成語

to stay focused on the immediate task · 眼睛盯著球、專注眼前的事

Keep your eye on the ball, not on the commentary.

drop the ball 成語

to fail to do your part · 漏接、沒做好分內的事

You will drop the ball. The question is how fast you pick it up.

bounce back 片語動詞

to recover after a setback · 重新站起來

Bounce back before you write the story of the mistake.

choke under pressure 成語

to perform worse because you are too anxious · 關鍵時刻失常

People choke when they watch themselves instead of the work.

practice makes perfect 諺語

repeated practice improves skill · 熟能生巧

The proverb is truer if the practice is attention, not just hours.

🧩 句型練習 3

讀完範例，用自己的事造一句。寫在筆記本或手機備忘錄裡，隔天回頭唸一次。

___ is not ___. ___ is ___.

不是⋯⋯。是⋯⋯。把結果改寫成方法。

Confidence is not a feeling you wait for. Confidence is attention you return to.
The score is not the job. The next play is the job.

✍️ Rewrite a result you have been chasing.

Train ___ in ordinary minutes, or it will ___ in important ones.

在平常的幾分鐘訓練⋯⋯，否則它會在重要的時刻⋯⋯。

Train your breath in ordinary minutes, or it will vanish in important ones.
Train your first sentence in ordinary minutes, or it will shake in important ones.

✍️ Name the skill you only practice when it counts.

A ___ is not an order. You can ___.

一個⋯⋯不是命令。你可以⋯⋯。

A worry is not an order. You can let it finish its sentence and leave.
A mistake is not an order. You can return to the next line.

✍️ Apply it to a thought that bosses you around.

✅ 理解題 4

看完影片再作答。選一個答案會立刻顯示解釋。

What is the job, in this lesson?

The scoreboard is only a report. The work is the next action.
"Choke under pressure" means:

Choke is the failure that comes from watching yourself.
When should you train the mind?

Ordinary minutes are the gym. Important minutes only reveal the training.
A thought, here, is:

You are allowed to notice it and not obey it.

💭 用英文想一想

挑一題，用英文寫 3 到 5 句，或對著手機錄一分鐘。不用完美，說出來最重要。

What is your scoreboard — the number or story you check too often?
Name an ordinary minute tomorrow where you will practice returning your attention.
Describe a time you dropped the ball. How fast did you bounce back, and what slowed you?

📎 想再往下走

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