熱門時事分享：別再寫新年新希望！大谷翔平都在用的「曼陀羅思考法」：陪你一起，達成年度目標｜20260414
目錄
2026 年 04 月 14 日｜HOT 用英文聊時事｜S1 EP22
歡迎收聽《HOT 用英文聊時事》。新的一年，新的開始。不知道你去年訂的目標，達成了幾個呢？跟你分享一個驚人的數據：《經理人》月刊指出，92% 的人無法完成自己的新年目標，而 23% 的人在一月的第一周就放棄了。今天，我們將學習日本職棒選手大谷翔平，以及台灣柔道男神楊勇緯都在用的：曼陀羅思考法，教你系統性的拆解目標，協助你一步步達成 2026 年的新年新希望，讓夢想成為現實 (參考來源: 經理人)。
Welcome to “Hot English Topics.” A new year means a new beginning. We wonder: how many of the goals you set last year did you actually achieve? Let me share an amazing statistic with you: According to Manager Today, 92% of people fail to achieve their New Year’s resolutions, and 23% give up within the first week of January. Today, we will learn about Mandala Charts, used by Japanese baseball star Shohei Ohtani and Taiwan’s judo hero Yang Yung Wei. This method teaches you how to systematically break down your goals, helping you step by step to achieve your New Year hopes for 2026 and turn your dreams into reality.
曼陀羅一詞源自古梵文，意思是「獲得本質」，強調「找到自己真正想要的事物」。日本的設計顧問今泉浩晃博士，將原本用來幫助僧侶視覺化思考的曼陀羅圖譜，簡化為九宮格形式，成為現代職場管理、目標規劃的工具。
The word “mandala” comes from ancient Sanskrit. It means “to discover the essence,” and it focuses on finding what you truly want. Japanese design consultant Dr. Hiroaki Imaizumi simplified mandala diagrams—originally used by monks as visual tools to support reflection—into a nine-square format, turning them into a tool for modern workplace management and goal planning.
簡單來說，曼陀羅思考法就是一個三乘三的九宮格，中間填入你最想達成的目標，周圍八格填入達成這個目標的八個主要方向。它可以幫助把抽象的願望，拆解成具體可行的方向，從而提升聯想力、邏輯力和創意力。 (參考來源: 經理人、翻轉教育)。
In simple terms, Mandala Chart is a 3×3 grid. You write your main goal in the center, and fill the eight surrounding squares with the eight key directions to achieve that goal. It helps break down abstract wishes into concrete, actionable directions, enhancing your associative thinking, logic, and creativity.
曼陀羅思考法主要有兩種使用方式：放射性思考和螺旋型思考。
The Mandala Thinking Method mainly has two ways of use: radial thinking and spiral thinking.
放射性思考，就是想到什麼寫什麼，沒有固定順序，幫助你從多角度觀察目標。比方說，中間格填入「提升生活品質」，周圍的八個格子就可以寫：體能、心理、人際、時間管理等方向。
Radial thinking means writing down whatever comes to mind, without a fixed order, helping you look at your goal from multiple angles. For example, if you write “improve life quality” in the center square, the eight surrounding squares can include directions such as physical fitness, mental health, relationships, and time management.
而螺旋型思考則是有順序的，從外圈任意挑一個格子開始，順時針方向填入，透過前後格的因果關係，幫助深度挖掘問題和解決方案。例如：中間格子先填入「準備出國旅遊」作為目標，接著再從正上方的格子開始，順時鐘填入：決定目的地、規劃行程、訂機票和住宿、行李準備、提早到機場等，有順序的項目 (參考來源: 經理人)。
Spiral thinking, on the other hand, follows an order. You start with any square on the outer ring and fill in the squares clockwise. By using the cause-and-effect relationship between the squares, it helps you deeply explore problems and solutions. For instance, you can write “prepare for an overseas trip” in the center as your goal. Then, starting from the top square and moving clockwise, fill in steps such as choosing a destination, planning the itinerary, booking flights and hotels, packing luggage, and arriving at the airport early—these are sequential tasks.
說到曼陀羅思考法，不能不提日本知名棒球選手大谷翔平。高中時，他在中間格寫下核心目標：「成為八大球團第一指名的新人」。周圍八格分別寫下控球、球質、球速、變化球、體格、心志、人品和運氣。可見為了達成目標，大谷翔平不只關注技術層面，也特別重視心理素質、人際關係，甚至是運氣。這也是放射性思考的好處，它能帶你跳脫單純、直覺的技術訓練，把目標拆得全面而具體。
When talking about Mandala Charts, we cannot miss Shohei Ohtani, the famous Japanese baseball player. In high school, he wrote his core goal in the center square: “Become the first-round draft pick of the eight professional baseball teams.” The eight surrounding squares were filled with pitching control, pitch quality, pitch speed, breaking balls, physique, mental strength, character, and luck. This shows that to achieve his goal, Ohtani focused not only on technical skills but also on mental strength, relationships, and even luck. This is the advantage of radial thinking: it helps you go beyond simple, intuitive technical training, breaking down your goals in a comprehensive and concrete way.
更厲害的是，大谷翔平再把這八個方向細分成 64 個小行動，例如：透過增加投球數，以有效加快球速；規定自己不要忽喜忽憂，以鍛鍊心志；甚至撿垃圾和打招呼，累積好運氣等每一件大小事。這樣一來，抽象的大目標就變成每天都能完成的小行動，長期累積，就能達成夢想 (參考來源: 經理人、smart自學網)。
Even more impressive, Ohtani further divided these eight directions into 64 small actions. For example: increasing the number of pitches to effectively improve speed, setting rules to avoid emotional swings to train mental strength, or even picking up trash and greeting people to accumulate luck. In this way, an abstract big goal becomes small actions that you can do every day, and over time, these accumulate to achieve your dream.
除了大谷翔平，台灣之光、柔道國手楊勇緯也在使用曼陀羅九宮格管理目標。他的核心目標是：奧運柔道金牌，八個方向包括自信、技術、想法、團隊信任、力量體格、心理、人際關係以及運氣。
Besides Shohei Ohtani, Taiwan’s pride and judo national athlete Yang Yung Wei also uses a Mandala Chart to manage his goals. His core goal is an Olympic judo gold medal, and the eight directions include confidence, technique, mindset, team trust, strength and physique, psychology, relationships, and luck.
再把每個方向拆解成行動，比如在技術方向，楊勇緯設定「訓練中攝影」、「觀察隊友對手」等；心理方向，他寫下「回到當下」、「意象訓練」等；在運氣方面，他則規劃「愛惜道服」、「幸運物」等細節 (參考來源: 經理人、翻轉教育)。
He further breaks down each direction into actions. For example, under technique, he sets “record training sessions” and “observe teammates and opponents”; under psychology, he writes “stay in the moment” and “mental imagery training”; under luck, he plans details like “take care of his judo uniform” and “carry lucky items.”
不過，曼陀羅九宮格只是幫你看到通往目標的道路，達成目標還是需要你真正邁開步伐。我們可以用 James Clear 的暢銷書籍《原子習慣》中提到的概念，讓行動輕而易舉。首先，我們可以運用兩分鐘法則，把大行動拆成只要兩分鐘就能完成的小行動，提升任務易達性。並且將想培養的新習慣，綁在舊習慣後面，例如：想讓英文聽力進步，那就每天刷完牙後，固定聽一集 HOT 用英文聊時事 podcast 頻道，做出習慣堆疊。先降低心理阻力，便能自然地開啟行動，往目標邁進。
However, Mandala Chart only helps you see the path toward your goal. To truly achieve it, you still need to take real action. We can use ideas from James Clear’s bestselling book Atomic Habits to make action feel easier. First, we can use the Two-Minute Rule to break big actions into small tasks that can be done in just two minutes, increasing how achievable a task feels. We can also attach a new habit to an old one. For example, if you want to improve your English listening skills, then after brushing your teeth every day, make it a routine to listen to one episode of the HOT English Topics podcast, creating habit stacking. By lowering mental resistance first, you can naturally start taking action and move closer to your goal.
設定目標要用對方法和工具。曼陀羅九宮格思考法，能把大目標拆解成可執行的小方向，再配合讓行動「輕薄短小」的法則，你也能像大谷翔平和楊勇緯一樣，往心中的目標前進。新的一年，祝你運用曼陀羅思考法，達成自己的目標。
Setting goals requires the right methods and tools. Mandala Chart helps break big goals into small, actionable directions. When combined with rules that make actions “light, simple, and easy,” you can move toward your goals, just like Shohei Ohtani and Yang Yung Wei. In the new year, we wish you success in using Mandala Chart to achieve your goals.
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關於 CLN
CLN (Corporate Language Network) 創辦於 2014 年，是亞洲企業外語服務和培訓的領導品牌，旨在解決企業因外語所衍伸的相關問題，協助客戶成為具有跨文化溝通和國際合作能力的專業人士。我們提供一流的企業教育訓練、AI 學習工具、隨選隨上家教平台、文件翻譯、會議口譯、師資訓練等專業服務。這些年來，我們的合作廠商包含 Google、Yahoo、IBM、IKEA、Mercedes-Benz、台積電、聯發科等多家國際品牌。
Since 2014, CLN (Corporate Language Network) has delivered language training and cross-cultural communication services for companies across Asia, including brands such as Google, IKEA, TSMC and MediaTek.