Let's crack on. Let's move on to the second point.
bite off more than you can chewidiom
贪多嘧不烂 — to try to do too much
Just focus on improving one small thing each day. Don't bite off more than you can chew.
cramvinformal
死记硬背、填鸫式学习 — to try to learn a lot quickly before an exam
Cramming all the rules of grammar and simply the idea of if I'm not learning all the most important language points in this lesson, the lesson is worthless.
all or nothingidiom
要么全有要么全无 — a mindset where only perfection is acceptable
They think, 'Well, it's all or nothing.' The perfect thing or nothing.
for crying out loudidiom
搞什么啊、拜托（表不满） — used to express frustration or annoyance
Why should I listen to what Olympic cycling coach Dave Brailsford has to say about learning a language for crying out loud?
little by littlephrase
一点一点地 — gradually, in small amounts
It's little by little, piece by piece, little bit by little bit.
二、核心词汇
mildadj
轻微的、温和的 — not severe or extreme
Just 1.5% loss in body water which is quite mild and easily reached after sleep.
impairv
损害、削弱 — to damage or make worse
Mild dehydration impairs cognitive performance and mood of men.
sluggishadj
迟钝的、缓慢的 — slow, lacking energy
You may feel mentally sluggish or more easily frustrated.
irritableadj
易怒的、烦躁的 — easily annoyed or angered
Dehydration might also put you in a bad mood making you feel irritable.
resilientadj
有韧性的 — able to recover quickly from difficulties
Language use relies heavily on working memory, attention, quick processing, plus being positive and resilient.
aggregationn
汇总、集合 — the collection of things together
The aggregation of marginal gains was popularized by Olympic cycling coach Dave Brailsford.
marginaladj
微小的、边缘的 — small, not central or major
Marginal gains are little wins. Marginal means small or part of something.
sustainableadj
可持续的 — able to be continued over time
These things seem so small as to be insignificant but it's sustainable and it does work.
compoundv/n
复利增长、混合 — to grow by adding to itself over time; the accumulated growth
This is the compound effect of doing a little thing on a regular basis.
compound interestn
复利 — interest calculated on both the initial amount and accumulated interest
Habits are the compound interest of self-improvement.
kaizenn
改善（日语哲学） — a Japanese philosophy of continuous small improvements
The idea of marginal gains is closely related to Kaizen, a Japanese philosophy of continuous small incremental improvements.
momentumn
势头、动力 — the force or energy that keeps something moving forward
Starting small builds psychological momentum. A small success makes future action easier.
trajectoryn
轨迹、趋势 — the path or direction of movement
You should be far more concerned with your current trajectory than with your current results.
diureticn
利尿剂 — a substance that makes you urinate more
Coffee and tea are mild diuretics. Diuretics are drugs that cause you to urinate.
the Zeigarnik effectn
蔡加尼克效应（一旦开始就想完成） — the tendency to remember unfinished tasks better than completed ones
The Zeigarnik effect — once you start a task, even a very small one, your brain wants to finish it.
三、关键短语
the aggregation of marginal gainsphrphrase
边际收益的累积 — the idea that many small improvements add up to big results
The aggregation of marginal gains was popularized by Olympic cycling coach Dave Brailsford.
slow and steady wins the raceproverb
稳扎稳打，无往不胜 — consistent effort is better than occasional bursts of speed
Slow and steady wins the race. So the aggregation of marginal gains is a powerful concept.
day in day outphrase
日复一日 — every day without exception
It's just about doing fairly small things every day, day in day out over a long period.
the compound effectphrphrase
复利效应 — the phenomenon where small actions accumulate into big results
This is the compound effect of doing a little thing on a regular basis.
1. 条件句—if 从句的真实用法
Luke 多次使用 if 从句来表达真实条件、假设和建议，适合学习零条件句和第一条件句的实际运用。
If you're even slightly dehydrated, you're more likely to forget words mid-sentence.
If I'm not learning all the most important language points in this lesson, the lesson is worthless.
If you just start, you're much more likely to finish it.