balancen.B1
平衡
work-life balance · keep a balance
It's important to have a good work-life balance.
保持良好的工作生活平衡很重要。
学完能做到
- 阅读有关工作压力的文章并找出主要观点
- 听懂关于时间管理的对话并记录解决方案
- 写一篇议论文讨论保持工作与生活平衡的重要性
- 在口语中描述一次工作如何影响健康的经历并表达看法
词汇 core 13 · expansion 16 · chunks 4
核心词 core
stressfuladj.B1
有压力的
a stressful job · stressful situations
My job can be very stressful at times.
我的工作有时压力非常大。
deadlinen.B1
截止日期
meet a deadline · tight deadline
I have to meet a deadline tomorrow, so I'm working late.
我明天要赶一个截止日期，所以今晚要加班。
overtimen./adv.B1
加班
work overtime · overtime pay
She often works overtime to finish projects.
她经常加班完成项目。
workloadn.B2
工作量
heavy workload · reduce the workload
A heavy workload can lead to burnout.
过重的工作量可能导致精疲力竭。
colleaguen.B1
同事
a close colleague · work with colleagues
I get on well with my colleagues.
我和同事们相处得很好。
burnoutn.B2
精疲力竭（尤指长期压力下）
suffer from burnout · prevent burnout
Many workers suffer from burnout due to long hours.
很多员工因长时间工作而精疲力竭。
schedulen.B1
日程、时间表
busy schedule · plan a schedule
I need to organise my schedule better.
我需要更好地安排我的日程。
flexibleadj.B2
灵活的
flexible working hours · a flexible approach
A flexible schedule helps employees stay healthy.
灵活的工作时间有助于员工保持健康。
exercisen./v.A2
锻炼
get regular exercise · do some exercise
I try to do some exercise every day after work.
我尽量每天下班后锻炼一下。
mental healthn.B1
心理健康
protect mental health · mental health issues
Taking breaks is good for your mental health.
休息一下对你的心理健康有好处。
productivityn.B2
生产效率、生产力
increase productivity · low productivity
Too much overtime can actually reduce productivity.
过多加班反而会降低生产力。
leisuren.B1
休闲、空闲
leisure time · leisure activities
It's important to have some leisure time every day.
每天有一点休闲时间很重要。
扩展词库 expansion
well-beingn.B2
幸福、健康
emotional well-being · physical well-being
pressuren.B1
压力
under pressure · cope with pressure
tensionn.B2
紧张（情绪或身体）
muscle tension · ease tension
anxietyn.B2
焦虑
reduce anxiety · anxiety disorder
relaxationn.B1
放松
relaxation techniques · a state of relaxation
hobbyn.A2
爱好
have a hobby · take up a hobby
nutritiousadj.B2
有营养的
nutritious meals · nutritious diet
meditationn.B2
冥想
practise meditation · mindfulness meditation
sedentaryadj.B2
久坐的
sedentary lifestyle · sedentary job
prioritisev.B2
优先考虑
prioritise tasks · prioritise your health
commuten./v.B1
通勤
daily commute · commute to work
disconnectv.B2
断开连接，从工作中抽离
disconnect from work · disconnect completely
insomnian.B2
失眠
suffer from insomnia · cause insomnia
motivationn.B1
动力、积极性
lack of motivation · increase motivation
screen timen.B1
屏幕时间
reduce screen time · limit screen time
self-caren.B1
自我关怀
practise self-care · a self-care routine
词块 / 生存短语 chunks
work-life balance工作生活平衡
Many people struggle to achieve a healthy work-life balance.
许多人难以实现健康的工作生活平衡。
switch off切断（工作思绪），不再想工作
I find it hard to switch off after a long day at the office.
在办公室度过漫长的一天后，我很难不去想工作。
take a toll on对...造成损害
Working excessive hours can take a toll on your physical and mental health.
过度工作会损害你的身心健康。
run oneself into the ground把自己累垮
If you keep working 12-hour days, you'll run yourself into the ground.
如果你继续每天工作12小时，你会把自己累垮的。
语法 语言升级点
Purpose clauses (to / in order to / so that)B1+
表示目的：为什么做某事
to + infinitive / in order to + infinitive / so that + subject + verb (often can/could)
to 是最简单的，in order to 更正式，so that 后面要跟一个完整的从句。谈论工作生活平衡时，经常需要解释目的，比如：I exercise regularly to stay healthy. / She took a break in order to avoid burnout. / He leaves work on time so that he can spend time with his family.
例句
I try to leave work at 5 p.m. in order to have dinner with my family.
我尽量五点下班，为了能和家人一起吃晚饭。
She limits her screen time so that she can sleep better.
她限制屏幕时间，这样她能睡得更好。
常见错误
✗ I go jogging so that staying fit. → ✓ I go jogging to stay fit.
so that 后需跟完整从句（主语+动词），不能只跟动词的 -ing 形式。表示目的用 to + 原形最简单。
↑ 提分：更高一档时，可以用 with the aim of / for the purpose of 等更正式的短语，例如：She took up yoga with the aim of reducing stress.
Contrast linking words (whereas / while)B1+
对比两个不同的事物或观点
Clause 1 + whereas/while + Clause 2
在议论文中常用 whereas 或 while 来引出反面观点，或在口语中比较两个事物。注意 whereas 更正式，while 更口语。When we discuss work-life balance, we might say: Some people prefer to work long hours, whereas others value their free time.
例句
Most employees in large companies have fixed schedules, whereas freelancers can often choose their own hours.
大公司的员工通常有固定时间表，而自由职业者通常可以自己选择工作时间。
I enjoy my job, while my colleague finds it too stressful.
我喜欢我的工作，而我的同事觉得它压力太大。
常见错误
✗ Whereas I like my job, it is tiring. → ✓ I like my job, whereas it is tiring.
whereas 连接两个对比的句子，通常放在中间；不要用在句首单独引导一个表达因果的从句。
↑ 提分：更高一档可用 in contrast / on the other hand 来替换 whereas/while，让表达更多样。
阅读 Reading general interest
Why Taking Breaks Actually Increases Productivity
In many workplaces, there is a belief that working long hours without breaks leads to higher productivity. However, research has shown that this is not true. In fact, taking regular breaks can help employees stay focused and produce better work.
Our brains can only concentrate for a limited period. After about 90 minutes of intense work, our attention starts to drop. If we push through tiredness, we make more mistakes and work more slowly. A short break — even just five minutes — can refresh the mind. This is why companies like Google now encourage their staff to take 'microbreaks' throughout the day.
Another important point is that skipping lunch or working at a computer all day without moving is not only bad for physical health but also reduces mental sharpness. A walk outside or a chat with a colleague can reduce stress and improve mood. When we return to our desks, we often feel more creative and ready to solve problems.
Of course, some managers worry that breaks will disrupt workflow. However, the evidence suggests otherwise. Employees who take breaks regularly report higher job satisfaction and are less likely to suffer from burnout. Ultimately, a healthier work culture benefits both workers and the organisation.
intense work高强度工作microbreaks微型休息（几分钟的短暂休息）disrupt workflow打乱工作流程
TFNG1.Research shows that working without breaks makes people more productive.
✅ FALSE — 第一段说 research has shown that this is not true，即不休息工作更高效的观点是错误的。
gap_fill2.According to the text, our attention begins to fall after about ___ minutes of hard work.
✅ 90 / ninety — 第二段 After about 90 minutes of intense work, our attention starts to drop。
MCQ3.How can a short break help workers?
- A It disrupts their workflow.
- B It refreshes their mind.
- C It causes more mistakes.
✅ B — 第二段 A short break ... can refresh the mind。
TFNG4.Google forces all its employees to take microbreaks.
✅ NOT GIVEN — 文章只说 Google encourage their staff to take microbreaks，是鼓励不是强迫，所以未提及是否强制。
matching5.Match the following outcomes to the correct factor:
i) Higher job satisfaction
a) Taking breaks
ii) More mistakes
b) Not taking breaks
✅ i-a, ii-b — 最后一段：Employees who take breaks regularly report higher job satisfaction；而第二段说如果不休息，we make more mistakes。
💡 技巧：阅读时注意观点转折（However, In fact）和数字细节（90 minutes），这些地方常出题。配对题要理解因果关系。
听力 Listening Section 3 · UK
情景：两位同事在讨论如何改善工作生活平衡（Section 3 学术/工作讨论）
Laura
Hi Tom, you look exhausted. Have you been working late again?
Tom
Yeah, I've been putting in extra hours all week to meet a deadline. I'm really struggling to switch off.
Laura
I know the feeling. But you can't keep going like that or you'll burn out. Have you tried any relaxation techniques?
Tom
Not really. I just come home and watch TV, but I still think about work.
Laura
That's common. What really helps me is going for a run after work. It clears my mind. Also, I've started practising meditation for ten minutes in the morning. It makes a huge difference.
Tom
Meditation? I've never tried that. Where did you learn it?
Laura
I use an app called 'Calm Mind'. It's really easy. You should give it a go. And maybe set a firm rule that you leave work by six no matter what.
Tom
That sounds sensible. I need to set some boundaries. Thanks for the advice.
MCQ1.Why has Tom been working late?
- A He enjoys his work.
- B He has a deadline.
- C He doesn't like going home.
✅ B — Tom 说 I've been putting in extra hours all week to meet a deadline。
gap_fill2.Laura suggests going for a ___ after work to clear the mind.
✅ run — Laura 说 What really helps me is going for a run after work。
gap_fill3.Laura uses an app called '___ Mind' for meditation.
✅ Calm — Laura 说 I use an app called 'Calm Mind'。
MCQ4.What rule does Laura recommend?
- A Work only from home.
- B Leave work by six.
- C Do meditation every hour.
✅ B — Laura 建议 set a firm rule that you leave work by six no matter what。
matching5.Which solution matches which problem?
i) Tom can't switch off -> a) Set a leaving time
ii) Tom feels exhausted -> b) Go running
iii) Tom doesn't know how to meditate -> c) Use an app
✅ i-a, ii-b, iii-c — 对话中 Laura 针对每个问题给出了具体建议：关于无法切断工作思绪，建议设下离开时间；疲惫建议去跑步；冥想建议用 App。
💡 技巧：Section 3 对话通常讨论一个具体问题并寻找解决方案，注意建议的表达方式（What helps me is... / You should... / I recommend...）。配对题常考察谁说了什么或哪个建议对应哪个问题。
写作 Writing Task 2 (essay) · 目标 250 词
Some people think that working long hours is the only way to be successful in a career. Others believe that this can damage health and relationships. Discuss both views and give your opinion.
In today's competitive world, many people believe that long working hours are necessary for career success. However, others argue that this approach can harm both health and personal life. This essay will discuss both sides and give my opinion.
On the one hand, there are reasons why working long hours is seen as the key to success. When employees put in extra time, they often finish tasks faster and impress their managers. This can lead to promotions and higher salaries. For example, in some industries such as finance or law, working until late is considered normal, and those who leave early may be seen as less committed. Therefore, for those who want to move up quickly, long hours seem unavoidable.
On the other hand, overworking can have serious negative effects. First, it can take a toll on physical health. Sitting at a desk for many hours without exercise can lead to back problems and weight gain. Second, mental health suffers when people do not have enough time to relax. Many workers report stress and burnout because they cannot switch off. Finally, relationships with family and friends may be damaged if a person is always at work. In other words, success at work can come at a high price.
In my opinion, while dedication is important, a balanced life is more valuable. Hard work is necessary, but it should not destroy your health or your family. Companies should encourage flexible hours and regular breaks in order to maintain productivity. In conclusion, although long hours may bring career advantages, the risks to well-being are too great, so finding a balance is the best path to true success.
逐句标注
语法“When employees put in extra time, they often finish tasks faster and impress their managers.”本课语法点之一：when 引导的时间状语从句与现在时搭配，表达一种常见情况。
词汇“it can take a toll on physical health”使用本课词组 take a toll on，词汇得分点。
衔接“Finally, relationships with family and friends may be damaged if a person is always at work.”First... Second... Finally... 组织清晰，逻辑衔接自然。
任务“while dedication is important, a balanced life is more valuable.”用 while 对比引出自己的观点，任务回应完整。
语法“Companies should encourage flexible hours and regular breaks in order to maintain productivity.”in order to 表达目的，是本课语法要点。
🎯 本档语言特征：文章结构清楚，两端论证，最后给出观点。连接词使用得当（On the one hand, On the other hand, In conclusion）。运用了本课语法的目的状语和对比连接。词汇上使用了话题相关词语如 burnout, switch off, take a toll on。句子以复合句为主，错误较少。整体达到band 6水平。
↑ 再上一档：若要提升至6.5，可增加更复杂的语法结构（如非限定关系从句），并避免个别简单词的重复（例如将 important 替换为 essential/crucial）。
口语 Speaking
Part 1
Q: Do you think you have a good work-life balance?
I try to, but it's not always easy. I work full-time, so I make sure to leave the office on time in order to have dinner with my family. On weekends, I completely switch off from work.
💡 用 in order to 和 switch off，展示本课词汇与语法。
Q: What do you do to relax after work?
I usually go for a walk or do some exercise. It helps me clear my mind. Sometimes I read a book or listen to music. I find that physical activity is the best way to reduce stress.
💡 用 exercise 和 clear my mind，给出具体放松方式。
Q: Do people in your country work long hours?
Yes, I think many people work overtime regularly. In my country, there is a strong work culture, whereas in some European countries, employees usually leave at five. This can lead to stress and burnout.
💡 用 whereas 对比，并使用 overtime, burnout，练习本课对比连接和词汇。
Part 2 · 提示卡
Describe a time when you were under a lot of pressure at work or in your studies. You should say: what the situation was; why you felt pressured; how you managed the stress; and explain what you learned from the experience.
A few months ago, I had a very heavy workload because my team had a tight deadline. I was working late almost every night, and even on weekends I couldn't switch off. I started to feel stressed and tired, and I knew I was close to burnout. To manage the stress, I decided to set a strict schedule. I made sure to take a short break every hour and to go for a walk at lunchtime. I also started using a meditation app so that I could relax before sleep. In the end, we met the deadline, but I learned that my health is more important than any project. Now, I try to keep a better work-life balance by setting boundaries.
💡 故事按四点展开，使用了目标状语 so that，对比了过去的压力和现在的改变，并用了本课核心词汇如 workload, deadline, burnout, switch off, meditation, work-life balance。
Part 3
Q: Why do some people find it difficult to switch off from work?
I think the main reason is technology. With smartphones and emails, we are always connected to the office. Also, some people fear that if they don't reply immediately, they will miss an opportunity. However, this constant connection can increase anxiety and reduce the quality of sleep.
💡 用 whereas/while 的变体，实际用 if 和 also 连接，但可以点出 contrast，并融入了 anxiety 等词。
Q: How can companies help employees have a better work-life balance?
I believe companies can do several things. For example, they can offer flexible working hours so that employees can avoid rush hour and spend more time with family. They could also provide wellness programmes, like gym memberships or meditation classes, in order to reduce stress. Finally, managers should encourage staff to take their full holiday leave, which many people are afraid to do.
💡 用 so that 和 in order to 表达目的，练习本课语法，同时提出具体公司措施。
高频短语
It can take a toll on your health. — 用来描述长时间工作的负面影响
I try to switch off from work. — 描述如何从工作状态中解脱出来
in order to reduce stress — 表达目的，代替简单的 to
应试策略
5.5档要特别注意任务完成度。阅读中注意寻找同义替换（例如 take a toll = cause harm）。听力中预测建议类词汇（should, what helps is, try doing）。写作确保两边都讨论到，并用所学的连接词和目的状语。口语中使用本单元话题词汇，避免重复简单形容词。
本档提分建议
从5.5到6.5的突破：①在写作和口语中刻意使用本课语法结构（目的状语和对比连接），每段至少出现一次；②将简单词替换为更准确的话题词汇（如用 'burnout' 代替 'being tired'）；③在 Part 2 讲故事时，用时间顺序和连接词（at first, then, eventually）使结构更清晰。