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Growing Apetite for Vegan Products. Business / Medicine (4 Registered Users)

Beginners:

  • launch- uruchomić

Supermarkets launch vegan products promotional campaigns – Supermarkety uruchamiają kampanie promocyjne produktów wegańskich.

Intermediate:

  • rapidly expand- dynamicznie zwiększać/ poszerzać

The supermarkets rapidly expand their vegan product range to meet the customers’ expectations – Supermarkety dynamicznie poszerzają ofertę produktów wegańskich aby zaspokoić oczekiwania klientów.

Advanced:

  • grow fourfold/ manyfold in …- zwiększyć się czterokrotnie/ wielokrotnie w okresie …

The number of vegans In Europe  has grown manyfold in recent years- Ilość wegan w Europie zwiększyła się wielokrotnie w ostatnich latach.

Full text:

  •  keep up with their customers’ increasingly health-conscious food choices – nadążyć za …/ dotrzymywać tempa coraz większej ilości klientów dokonujących świadomych wyborów żywieniowych

Britain’s grocers are going vegan in an attempt to keep up with their customers’ increasingly health-conscious food choices. 

  • launch – uruchomić
  • increase vegan and vegetarian product range by 60% –  poszerzyć oferty produktów wegańskich i wegetariańskich o 60%
  • expand rapidly – zwiększać dynamicznie / gwałtownie
  • outsell (outsold-outsold) …  – sprzedać/ sprzedawać się  się w większej ilości niż…
  • counterpart – odpowiednik

Waitrose this week launched  dedicated vegan sections in more than 130 stores after increasing its vegan and vegetarian product range by 60% . Iceland is also rapidly expanding  its vegan range after its meat-free No Bull burgers outsold  their beef counterparts so far this year, while sales of its vegetable-based food have risen by 10% over the past 12 months.

  • for environmental and health reasons – z powodów środowiskowych i zdrowotnych

Chloe Graves, who runs the vegan and vegetarian range at Waitrose, said:

‘It is just becoming more normal now to have a couple of days a week meat-free for environmental or health reasons’ .

  • grow fourfold – zwiększyć się czterokrotnie

The number of vegans in the UK, who shun all animal products including dairy and eggs, has grown fourfold in the past 10 years  to about 550,000, according to the Vegan Society.

  • tap into new trends – wpisać się w nowe trendy / mody
  • take by surprise – zaskoczyć

Neil Nugent, the head chef at Iceland, where he is helping the frozen food specialist tap into new trends:

‘The company hoped to launch more meat-free products in the autumn after finding over-50s were just as keen on the idea as young millenials. It has taken us all by surprise. Customers are saying can you do more. I think the vegan and flexitarian market is the first major food trend that has come out of social media’.

Watch/ Read/ Listen: Supermarkets Increase their Vegan Range to Meet Demand.

Moduł językowy opracowany na podstawie artykułu ‘Apetite Grows for Vegan Products at UK Supermarkets’, opublikowanego na theguardian.com 

 

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Over-Prescription of Antibiotics. Medicine (4 Registered Users)

Beginners:

  • evidence shows – fakty wskazują/ dowody świadczą

Evidence shows that taking too many antibiotics has negative effect on health – Fakty wskazują, że zażywanie zbyt dużej ilości antybiotyków ma negatywne skutki zdrowotne.

Intermediate:

  • limited effectiveness in .. . – ograniczona skuteczność w …

Antibiotics have limited effectiveness in fighting respiratory diseases – Antybiotyki wykazują ograniczoną skuteczność w walce z chorobami układu oddechowego.

Advanced:

  • prevailing way – przeważający, najpopularniejszy sposób/ dominująca/ podstawowa metoda

Unfortunately, prescribing antibiotics is the prevailing way of treating diseases – Niestety, przepisywanie antybiotyków jest najpopularniejszą metodą leczenia.

Full text:

  • in an attempt to … – mając na celu … , zmierzając do …
  • drug-resistant – odporne na działanie leków
  • advise – także: zalecić

Doctors have been told to stop routinely giving out antibiotics for common coughs, in an attempt (mając na celu, zmierzając do, aby) to save the NHS millions of pounds. The over-prescription of antibiotics has been linked to the rise of drug-resistant (odporne na działanie leków) superbugs. Around 38m prescriptions for antibiotics were written by GPs in the UK last year, costing the NHS £175m. The National Institute for Health and Clinical Excellence (Nice) had advised (także: zalecić) doctors in England and Wales not to prescribe antibiotics straight away for respiratory infections in children and adults.

  • 00:30′ uptake in… – wzrost (synonim dla ‘increase’),
  • 00:53′ conservtive calculations – ostrożne szacunki/ obliczenia,
  • 01:41′ defense mechanisms – mechanizmy obronne,
  • 01:52′ susceptible bacteria – słabe/ wrażliwe/ tu: podatne bakterie,
  • 02:29′ inherently dangerous place – odpowiada mi tłumaczenie słowa ‘inherently’, jako: z istoty rzeczy, z samej definicji, etc.
  • 02:59 to generate … – wywołać/ spowodować … 
  • 03:46′ prevailing way – przeważający, najpopularniejszy sposób/ dominująca/ podstawowa metoda,
  • 04:17′ at the end of the day – to wszystko tak naprawdę sprowadza się do…
  • 04:46′ to magnify – zwiększyć/ powiększyć- dosłownie i w przenośni: poszerzyć zasięg/ zastosowanie, rozpowszechnić.

Watch HERE

Full text:

  • respiratory tract infection – infekcja dróg oddechowych
  • account for 60% – stanowić 60%
  •  evidence shows – fakty wskazują / dowody świadcza
  • limited effectiveness in … – ograniczona skuteczność …
  • eiyhold (witheld – withheld) – wstrzymać

A quarter of people in England and Wales visit their GP each year because of symptoms of a respiratory tract infection, such as ear infections, sore throats, coughs and colds. They account for 60%  of all antibiotic prescribing in general practice. But evidence shows that antibiotics have limited effectiveness in treating most respiratory tract infections, and complications are rare if antibiotics are withheld . The Nice guidance advise doctors to tell patients suffering from respiratory infections that they do not need antibiotics, or to offer them a delayed prescription.

  • kidney – nerka
  • liver – wątroba
  • ailment – schorzenie / dolegliwość
  • diabetes – cukrzyca

Patients should be reassured that antibiotics will “make little difference to symptoms and may have side-effects”, it states. The guidelines say doctors may wish to prescribe antibiotics immediately for children younger than two, or patients showing evidence of complications or pre-existing conditions that could make things worse, including heart, lung, kidney  or liver disease. Patients older than 65 with a cough and other ailments such as diabetes  or heart failure, or those over 80 with a cough and another ailment or previous problems, should also get the drugs.

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Women Start Drinking More than Men. Medicine (4 Registered Users)

Beginners:
  • several times- wielokrotnie/ wiele razy
I tried to call the clinic several times but nobody answered – Próbowałem wielokrotnie dodzwonić się do kliniki, ale nikt nie odpowiadał. 
Intermediate:
  • disorders- zaburzenia/ także: wady/ choroby/schorzenia, etc.
The patient has been suffering from many stress-related disorders – Pacjent cierpi na wiele zaburzeń/ schorzeń związanych ze stresem.
Advanced:
  • reduce the impact- zredukować niekorzystny wpływ
The participation in the sessions reduced the impact of medication on the patient’s condition – Uczestnictwo w sesjach zredukowało niekorzystny wpływ leków na stan pacjenta. 
Full text:
  •  striking differences – uderzające / rzucające się w oczy różnice
  • consistently – stale – konsekwentnie / nieustająco
  • several times – wielokrotnie
For centuries, global differences in alcohol consumption  between men and women have been striking , with men consistently  drinking several times  as much as women. Researchers from Columbia University and Australia’s University of New South Wales report that the alcohol gap is closed among young adults.A century ago, men were  three times as likely as women to have a drinking problem. Among people born in the 1990s, the figures are essentially the same for men and women.
  •  closure of the gap – zniwelowanie luki / różnicy
  • implications – wnioski
  • alcohol-use disorders – zaburzenia wynikające ze spożycia alkoholu
  • phenomenon – zjawisko
  • reduce impact – zredukować niekorzystny wpływ
  • related harm – powiązana szkodliwość
The closure of this gap is a result of other gaps closing, like the percentage of women working outside the home—an unintended negative health consequence of social progress. When women improve their education, employment, and status they are likely also to have more opportunities to drink. Today’s results have implications  for alcohol-abuse prevention and intervention. Alcohol use and alcohol-use disorders  have historically been viewed as a male phenomenon but young women should be the address of efforts to reduce the impact  of substance use and related harm with special attention to people born in the 1990s.
Watch HERE the presentation on the gender gap in alcohol consumption

Moduł językowy zainspirowany artykułem “Millenial Women Have Closed the Drinking Gap”, opublikowanym na theguardian.com.

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Cyber-Attack on British Hospitals. Technology / Law / Medicine (4 Registered Users)

Beginners:

  • restore access- odzyskać dostęp

The access of the patients to the files is restored.

Intermediate:

  • investigate the matter- badać sprawę/ prowadzić śledztwo

The anti-cyber-attack police department is investigating the case.

Advanced:

  • take precautionary measures- podejmować środki zapobiegawcze

In face of the cyber-attacks the companies have to take urgent precautionary measures.

Full text:

  • affect … – mieć wpływ na …
  • trust – fundacja
  • run five hospitals – prowadzić pięć szpitali
  • attachments – załączniki
  • urgently investigate this matter – pilnie badać sprawę / prowadzić pilne śledztwo w sprawie
  • precautionary measures – środki zapobiegawcze

The largest NHS archive in England has been hit by a cyber-attack that could affect thousands of files across at least four London hospitals. Barts health trust, which runs five hospitals  in east London has sent a message to staff asking them not to open email attachments from unknown senders. Barts is urgently investigating this matter  and has taken a few precautionary measures.

  • patient data have been ripped – włamano się do danych pacjentów

The trust has not said how much of its system has been affected by the attack or if patient data have been ripped. The employees have been informed of a major cyber-attack on NHS organizations.

  • the health and care sector – sektor opieki zdrowotnej
  • malware – złośliwe oprogramowanie
  • encrypt file – szyfrować pliki
  • demand a ransom – zażądać okupu
  • restore access – przywrócić dostęp
  • cancel patient appointments – odwołać wizyty pacjentów
  • valuable information – cenna informacja
  • tempting target – kuszący cel

This issue highlights the fact that there are threats to data security within the health and care sector, as with any other sector. In October, the Northern Lincolnshire and Goole foundation trust was hit by an attack in which malware  was used to encrypt file  and demand a ransom  in order to restore access. The trust did not pay the ransom but was forced to cancel patient appointments  as its systems were shut down to remove the virus. The trouble is that local authorities and governments aren’t very prepared and they have extremely valuable information  that simply can’t be lost, so they’re a tempting target for cybercriminals.

  • detecting threats – wykrywanie zagrożeń
  • expel from the network – usunąć z sieci

Cyber defence is essential, but it’s no longer enough; organisations of all sizes need to invest in detecting threats as well. Only then will cyber criminals be caught early enough to expel them from the network before serious damage is done.

Watch HERE the Film on the Cyberattack on the Lost Angeles Hospital

Moduł językowy opracowany na podstawie artykułu: ‘London NHS Hospital Trust Hit by the Cyber-Attack’, opublikowanego na theguardian.com

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Meat Consumption Devastating Effect. Business/ Medicine (4 Registered Users)

  • have a devastating impact on environment -wywierać niszczący wpływ na środowisko
  • increase rapidly – gwałtownie wzrastać
  • average individual income- średni dochód
  • play significant role in … – odgrywać znaczącą rolę w …
  • increasing carbon emissions – rosnąca emisja związków węgla

Scientists warn that rising global meat consumption has a devastating impact on environment,  Meat consumption will increase rapidly  as the world population grows  along with average individual income, and could play a significant role in increasing carbon emissions and reducing biodiversity.

“What’s happening is a big concern and if meat consumption goes up further it’s going to be massively more so,” said Prof Tim Key, an epidemiologist at the University of Oxford. “On a broad level you can say that eating substantial amounts of meat is bad for the environment.”

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Importance of Art in Education 4 Business/ Law/ Technology (4 All Users)

  • the great and the good – wybitni przedstawiciele/ osobowości, etc.
  • demote – degradować/ lekceważyć
  • place/ put at risk – stawiać w niebezpieczeństwie/ ryzykować czymś

The number of British students who choose art related subjects at examinations has slumped by 26% over the last 5 years. Plenty of the great and the good from the performing arts have criticised the government for reforms, which demote arts subjects. They warn that the reforms place one of British largest and most successful British industries at risk.

Watch National Geographic discussion with the musician David Byrne on the role of art in education.

1:04′- apply in …- zastosować w jakiejś dyscyplinie

1:24′ tangible benefits- odczuwalne/ wyraźne korzyści

2:36′ thriving culture- rozkwitająca kultura

3:21′ Am I biased? – Czy jestem nieobiektywny?

The text continued: 

  • point out- wskazywać
  • combine- łączyć/ zbierać w całość
  • draw to a close- zbliżać się do końca
  • revenue increase- wzrost przychodów

The estimation of the UK’s creative industries shows they are worth 92 billion pounds a year. As the artists point out, that is bigger than oil, gas, life sciences, automotive and aeronautics combined. The summer music festival season, which draws to a close with the Reading and Leeds festivals next weekend, has enjoyed a revenue increase of 14%. More than 30 million people attended concerts or festivals in the UK alone in 2016, up from 26.7 million two years earlier.

  • spin-off effects- efekty uboczne w pozytywnych kontekstach
  • get sb through challenges- przeprowadzić/ pomóc komuś w pokonaniu  wyzwań
  • free up the mind- uwalniać umysł

They have spin-off effects for the rest of the economy, giving young people who take the stage or work behind the scenes a chance to take their creativity into other areas. Jeremy Deller, the distinguished installation artist (you can watch here some of the installation projects of Deller: including Iggy Pop, David Bowie.), said something that should be put on a poster in every government department entrance: “Thinking creatively is what is going to get Britain through a lot of the challenges of the next 10-20 years and that’s exactly what the arts do, they free up the mind.”

Watch Floyd Tunson’s video and comment on Einstein’s quote.

Tematy do dyskusji:

  1. Do you agree with David Byrne that sciences are not taught in a creative manner? Why?
  2. What do you think of the Jeremy Deller’s opinion?

Moduł językowy zainspirowany artykułem ‘The Uk’s Creative Industries are Being Choked up by bureaucracy’.

The Cover Photo by Amaury Salas

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Is Depression Hereditary…? Medicine (4 Registered Users).

Beginners:

in detail – szczegółowo

The scientists have analyzed the clinical cases of the patients in detail.

Intermediate:

treat the condition – leczyć chorobę

There have been  more successful attempts to treat the condition in recent years.

Advanced:

attempt suicide – targnąć się na swoje życie/ próbować popełnić samobójstwo

In the most serious depression cases the patients attempt suicide.

  • hereditary – dziedziczny
  • affect – dotyczyć / dotykać / odnosić się do / mieć wpływ na …
  • in detail – szczegółowo

Scientists have raised hopes for more effective treatments for depression, a condition that affects over 300 million people globally, after mapping out the genetic foundations of the mental disorder in detail.

  • disorder strikes – zaburzenie / choroba uderza w …
  • treat the condition – leczyć chorobę

Scientists now hope to understand more about why the disorder strikes (zaburzenie/ choroba uderza w …) some but not others, even when they have similar life experiences. The work could also help in the search for drugs to treat the condition which affects as many as one in four people over a lifetime.

  • driven by … – wywoływany przez … / spowodowany przez …
  • attempt suicide – targnąć się na swoje życie / próbować popełnić samobójstwo

The work with twins suggests that genetics explains about 40% of depression, with the rest driven by  other biological factors and life experiences. Sufferers can experience a range of “losses” – of appetite, mood, sleep, concentration, love, joy, enthusiasm, energy and serenity. As many as 3% of people with major depressive disorder attempt suicide.

Moduł językowy opracowany na podstawie artykułu: ‘Gene Map for Depression’, opublikowanego na theguardian.com.

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No to Smog… Italy/ China Green Cities Project. Technology/ Business (4 Registered Users)

Beginners:

vertical- pionowy

Vertical green areas are becoming popular all around the world but not in Poland.

Intermediate:

equivalent- odpowiednik

The equivalent buildings of the Milan green skyscraper will be built in China.

Advanced:

unveil plans: odkryć/ ujawnić plany

The Italian architect unveiled plans to build green cities in China.

Full text:

  • from top to toe – od stóp do głów/ na całej wysokości
  • choke – dławić się/ krztusić się
  • tree-clad – pokryty drzewami
  • vertical – pionowy (horizontal – poziomy)
  • unveil plans – ujawnić/ odkryć plany

When Stefano Boeri imagines the future of urban China he sees green, and lots of it. Office blocks, homes and hotels  from top to toe in plant life; a breath of fresh air for metropolises that are choking on fumes and dust. Last week, the Italian architect, famous for his tree-clad  Bosco Verticale (Vertical Forest) skyscraper complex in Milan, unveiled plans  for a similar project in the eastern Chinese city of Nanjing.

  • equivalent – odpowiednik
  • compose of … – składać się z …
  • under construction – w budowie

The Chinese equivalent – Boeri’s first in Asia – will be composed of two neighbouring towers with 23 species of tree. The structures will reportedly house offices, a 247-room luxury hotel, a museum and even a green architecture school, and are currently under construction, set for completion next year.

  • infamous for … – mający złą sławę z powodu …
  • entire city – całe miasto

But Boeri now has even braver plans for China: to create entire “forest cities” in a country that has become infamous for  environmental degradation and smog.

“We have been asked to design an entire city where you don’t only have one tall building but you have 100 or 200 buildings of different sizes, all with trees and plants on the facades. We are working very seriously on designing all the different buildings. I think they will start to build at the end of this year. Ee could imagine having the first forest city in China.”

  • oxygen – tlen
  • contribution – udział/ przyczynienie się do …
  • absorb dust produced by urban traffic – pochłaniać pył emitowany przez ruch miejski

“It is positive because the presence of such a large number of plants, trees is contributing to the cleaning of the air, contributing to absorbing CO2 and producing oxygen (tlen). And what is so important is that this large presence of plants is an amazing contribution in terms of absorbing the dust produced by urban traffic.”

Obejrzyj TUTAJ świetny film na temat medionańskiego projektu Bosco Vrticale

embrace a new, more sustainable model of urban planning that involved not ‘huge megalopolises’ but settlements of 100 000 people or fewer that were entirely constructed of ‘green architecture’- przyjąć nowy, bardziej ekologiczny model planowania urbanistycznego, który nie polega na budowaniu ogromnych metropolii a osiedli, w których zyje maksymalnie 100 000 osób, a które są zbudowane w całości zgodnie z zasadami zielonej architektury.

The architect said believed Chinese officials were finally understanding that they needed to embrace a new, more sustainable model of urban planning that involved not “huge megalopolises” but settlements of 100,000 people or fewer that were entirely constructed of “green architecture”. “What they have done until now is simply to continue to add new suburbs  to their cities,” he said. They have to imagine a new model of city that isa system of small, green cities.”

  • replicate – odtwarzać / kopiować

“We think – and we hope – that this idea of vertical  forests can be replicated (odtwarzane/ kopiowane) everywhere. I absolutely have no problem if there are people who are copying or replicating. I hope that what we have done can be useful for other kinds of experiments.”

Moduł językowy opracowany na podstawie artykułu: ‘Forest Cities, the Radical Plan to Save China from Air Pollution’, opublikowanego na theguardian.com 

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The Symptoms of Burnout! Business/ Medicine (4 Registered Users)

What are the warning signs- how do you know that the burnout is approaching, and you need to take action?

Health issues

  • impact on – wpływ na …
  • approach to work – podejście do pracy
  • worth the consequences – warte konsekwencji
  • affect health – negatywnie wpływać na zdrowie

Zwróćcie uwagę, że ‘affect’ stosujemy przede wszystkim w kontekstach negatywnych

Burnout has a  negative impact on your physical and mental health. Whether you’re experiencing back pain, depression, heart disease, obesity, or you’re just getting sick a lot, you need to consider the role your work is playing in this. You’ll know when burnout affects your health, and you’ll just have to decide whether your approach to work is worth the consequences.

Cognitive difficulties

  • executive capabilities – możliwości wykonawcze
  • decision-making abilities – umiejętności podejmowania decyzji
  • forget crucial assignments – zapominać o podstawowych/ najważniejszych zadaniach
  • outburst of anger – wybuch złości
  • make poor decisions – podejmować niewłaściwe decyzje

‘poor’ jest często stosowanym słowem w znaczeniu ‘nieodpowiedni’, ‘niewłaściwy’, ‘błędny’, ‘niskiej jakości’, np. poor performance of the engine- słaba/ zła/ nieodpowiednia praca silnika, poor presentation- słaba prezentacja, poor results- słabe wyniki.

Research shows that stress decreases our  executive capabilities and in consequence impacts your memory, decision-making abilities, emotional control, and focus. When you notice that you make basic mistake, forget crucial assignments, have outbursts of anger, or make poor decisions,  you have probably burnt out.

Issues at  work and problems with personal relationships.

  • interfere with … – przeszkadzać w …
  • disrupt – zakłócać
  • take toll – wywierać negatywne konsekwencje
  • develop aggressive behavior patterns – wykazywać agresywne modele zachowań
  • get involved in … – angażować się w …
  • conflicts over mundane issues – konflikty na temat banalnych problemów

‘develop’ ma wiele znaczeń, to nie tylko ‘rozwijać’, ale także ‘opracowywać’, np. develop new software, ‘zachorować’- develop cancer, etc.

Stress interferes with … and disrupts everything you do, particularly how you interact with people. Even when you feel that you’re keeping your stress under control at work, it can take its toll at home. Your relationships are likely to suffer.  Stress makes many people more likely to develop aggressive behavior patterns, lose their cool, and get involved in unnecessary conflicts over mundane issues. Others are more inclined to withdraw and avoid people they care about.

Do you take your work home? Do you suffer from fatigue?

  • indicator – wskazówka
  • result in … – skutkować …
  • get through the day – przetrwać dzień

‘result in … ‘ – ‘skutkować ….’/ ‘result from …’ – ‘wynikać z’- np.  His  family problems resulted from the overwork- Jego problemy wynikały z przepracowania, ale Overwork resulted in his family problems.

When you can’t stop thinking about work when you should concentrate on your family life, passions,  proper amount of sleep, it’s a strong indicator  that you’re burning out. Burnout often results in  exhaustion because of the toll stress takes on your mind and body. The symptoms of burnout fatigue are waking up with no energy after a good night’s sleep, drinking large amounts of caffeine to get you through the day, or having trouble staying awake at work.

Negativity

  • judge others – oceniać innych
  • take hold of – opanować

Burnout can turn you very negative, even when you’re usually a positive person. If you find yourself focusing on the down side of situations, judging others and feeling cynical, it’s clear that negativity has taken hold of you and it’s time for you to do something about it.

Decreased satisfaction/ motivation loss

  • nagging sense of dissatisfaction – prześladujące poczucie
  • commence a job – podjąć pracę
  • complete the tasks successfully – zrealizować zadanie z sukcesem
  • miss deadlines – nie zrealizować zadań w terminie
  • let people down – zawieść ludzi

Burnout almost always leads to a nagging sense of dissatisfaction. Projects and people that used to get you excited no longer do so. This decrease  in satisfaction makes work very difficult. We commence  jobs in a honeymoon phase: here motivation comes naturally. In a burnout state, you struggle to find the motivation to get the job done. It may happen that you complete the tasks successfully,  but the motivation that used to drive you is gone. Your motivation to work no longer stems from passion but from fear of missing deadlines, letting people down, or getting fired.

Performance issues

  • high achievers – najlepsi/ najambitniejsi
  • dip in performance – spadek jakości pracy

People who burn out are often high achievers, so when their performance begins to slip, others don’t always notice. You must monitor your now slippage! It’s crucial to monitor your slippage.  If you see a dip in your performance, it’s time to determine if burnout is the reason of it.

Poor self-care

  • succumb to temptations – ulegać pokusom
  • compromise decision-making – obniżać możliwości podejmowania decyzji
  • lower level of confidence – niski poziom pewności siebie

Life is a constant struggle against the things that feel good momentarily but aren’t good for you. When you experience burnout, your self-control wanes and you find yourself succumbing to temptations more easily. This is largely due to the way that stress compromises your decision-making and self-control and also partially due to lower levels of confidence and motivation.

Wpis przygotowany na podstawie artykułu: 10 signs you are burning out and … how to stop it. LINK.

 

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10 Exercises to Make Your Willpower Strong! Business / Medicine/ Fitness (4 Registered Users)

10 minutes of meditation

  • willpower workout – ćwiczenie na siłę woli
  • resist – opierać się / nie zgadzać się / walczyć z …

Meditation will give you the fastest results of all of the willpower workouts listed. By meditating  you are training the brain to focus and resist. Research shows that after just 2-3 days of practising meditation for 10 minutes, your brain will be able to focus better, you will have more energy, and you will be less stressed.

Work on your posture

  • posture – postawa
  • slouch – garbić się
  • rep (repetition) – powtórzenie

When testing if willpower could be strengthened, researchers asked a group of participants to work on their posture for a 2-week period. Every time they caught themselves slouching, they were to correct themselves by sitting up straight.  To get started, simply correct your posture every time you catch yourself slouching at work or at home. It sounds extremely simple, but it takes willpower to sit up straight. Every time you do, you’re essentially doing “one rep” with your willpower muscle.

Keep a food diary

  • keep track of … – śledzić / zapisywać / notować
  • benefit – korzyść
  • increase ability – zwiększyć możliwości / umiejętności
  • resist temptations – opierać się pokusom

The same study also found that those who kept a food diary improved their willpower. Most of us don’t log all of the food we eat, so it takes willpower to keep track of it all. Any similar logging of information will also work, but I recommend a food diary because of all of its benefits. Just keep the diary for 2 weeks, and it will increase your ability to resist temptations!

Use your opposite hand

  • conduct studies – prowadzić badania
  • wired – tutaj: zaprogramowany
  • chunk of the day – okres / pora / fragment dnia
  • aim for … – zmierzać do … / mieć ambicję na / do …

Using the same methodology as with posture, researchers conducted further studies that tested other corrective actions. One that worked particularly well was to use your opposite hand. Your brain is wired to use your dominant hand, so it takes willpower to use the opposite.  To get started, select a chunk of the day to use your opposite hand. It doesn’t need to be any more than an hour in order to get results. And from personal experience, if you aim for  more than an hour, you will unnecessarily tire out your willpower muscle.

Correct your speech

  • urge to … – pragnienie / chęć
  • swear words – przekleństwa
  • consciously – świadomie
  • contractions- formy skrócone

Another test that the researchers conducted was to change subjects’ natural speech. This includes resisting the urge to use swear words, or to say “hello” instead of “hey”. Again, it takes willpower to consciously go against your instincts. It doesn’t matter how you correct your speech, as long as you change your natural speech habits.  To get started, select a chunk of the day to practise and choose the words you will change, i.e. stop using contractions:“do not” instead of “don’t”, etc.  during work hours and it worked very well. Like all exercises listed above, doing this for just 2 weeks can vastly improve your willpower!

Create and meet deadlines

  • pick a task – wybrać ćwiczenie / zadanie
  • put off – odkładać na później / opóźniać
  • set a deadline – ustalić ostateczny termin wykonania
  • accomplish – osiągnąć / zrealizować
  • adhere to … – dostosować się do … / dotrzymać …
  • cut back on … – ograniczyć …

Creating self-imposed deadlines you can work your willpower in the same way. To get started, simply pick a task on your to-do list that you may have been putting off. Set a deadline to accomplish it, and make sure you adhere to it. The participants who followed this process for 2 weeks not only got their old to-dos done, but also improved their diets, exercised more, and cut back on cigarettes and alcohol.

Keep track on your spendings

  • spendings – wydatki
  • researcher – naukowiec
  • keep track of … – być świadomym / zapisywać, etc.

In the same way most of us don’t track the food that we eat, many of us don’t track our spending either. Even if you don’t cut back on spending – which would also be a willpower workout – researchers found that simply keeping track of of where your money went will improve your willpower.

Deal with temptations

  • deal with … – radzić sobie z …
  • resist a craving – oprzeć się zachciance / pokusie
  • tempting – kuszący
  • consistent – nieustanny / konsekwentny / spójny

Resisting a craving will be hard. Carry something small but tempting with you. It doesn’t need to be for an entire day, but for long enough that you will be truly tempted. By consistently saying “no”, you will increase your ability to resist other temptations.

Be careful about automatic decisions

  • mindful – świadomy / ostrożny
  • make / take daily decisions – podejmować codzienne decyzje

A final exercise is to simply be more mindful of your decisions throughout the day. We are often so lost in thought, that our actions become automatic. Taking time to think about why you are making your daily decisions will increase your ability to focus and resist temptations.

Moduł językowy opracowany na podstawie artykułu: 10 Simple Exercises that will Strengthen Your Willpower opublikowanego na willpowered.co

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