تدريب Shadowing: How to Build Self-Discipline: The Mindset Method - تعلم التحدث بالإنجليزية عبر الفيديو
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Let's talk about discipline.
لنتحدث عن الانضباط.
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Here's my transformation story in less than five seconds.
إليك قصة تحولي في أقل من خمس ثوانٍ.
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I used to be lazy, self-absorbed, did a lot of drugs, I sucked.
كنتُ في السابق كسولاً، منغمساً في ذاتي، أتعاطى الكثير من المخدرات، كنتُ شخصاً سيئاً جداً.
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Now, I don't.
الآن، لا أفعل.
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Plot twist.
مفاجأة غير متوقعة.
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But in that journey, which was for the record longer than five seconds, I had a really cool emotional growth.
لكن في تلك الرحلة، التي كانت لأغراض التسجيل أطول من خمس ثوانٍ، شهدت نمواً عاطفياً رائعاً حقاً.
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And that was from a place where I didn't respect myself to a place where I did.
وكان ذلك انتقالاً من مكان لم أكن أحترم فيه نفسي إلى مكان كنت أحترمها فيه.
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What changed?
ما الذي تغير؟
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What was the secret ingredient?
ما كان المكون السري؟
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Wanna know?
تريد تعرف؟
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You guessed it.
لقد خمنت ذلك.
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Discipline, baby.
الانضباط يا عزيزي.
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It was doing the things that I said I was gonna do, despite resistance.
لقد كان يقوم بالأشياء التي قلتُ أنني سأفعلها، رغم كل المقاومة.
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Which is incidentally my definition for discipline.
وهذا بالمناسبة هو تعريفي للانضباط.
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This video is how I cultivated it from a mindset point of view.
هذا الفيديو يشرح كيف قمت بتنمية هذا الأمر من منظور عقلي.
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And heads up, this whole thing works way better if you're physiologically fulfilled.
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Drink enough water, eat the right food, exercise, all of the cliches.
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And also, it'll happily work in tandem with those classic discipline hacks.
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You know, things like a Pomodoro clock or an accountability partner.
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Or a guy named Steve who you pay to stand in the corner
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and yell motivational quotes at you every hour on the hour.
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Ain't that right Steve?
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You can do it!
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Thanks bro.
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And remember that this mindset method is just what works for me.
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If something resonates, use it, and if something doesn't, ditch it.
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Alrighty, let's get disciplined.
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Step 1.
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Reframe discipline as a function of self-love.
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There's this pretty iconic Will Smith interview where he's talking about discipline, and the way that he talks about it is it is a function of him loving himself.
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Because he loves himself, he is going to treat himself like somebody he loves.
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The example he uses is pizza.
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You say to yourself, hey man, look, I know you want to eat that pizza and it'll be really good, but I can't let you eat that man, because if you eat that pizza,
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you're going to feel like shit.
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You know, and I just, I love you too much to let you eat that.
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Self-discipline is self-love.
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If you want to be happy, you have to love yourself.
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I really like starting here, because I think that discipline can get pretty toxic if it comes from the wrong place.
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So me, for example, when I was trying to quit drugs on willpower alone, it just didn't work.
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It would always be short-lived and empty and full of guilt
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and shame and I was just trying to turn myself into this obedient robot.
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But when I reframed it as, well, I love myself, therefore I'm going to treat my body as a temple, it became a lot easier and a lot more sustainable.
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Now here's the cool thing.
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It's a spiral.
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Self-love can give you discipline, but discipline can also give you self-love and self-respect.
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By acting like somebody who you would respect, you naturally just by definition respect yourself.
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So I noticed a few years ago that I really respected people who conquered their fears.
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And meanwhile, I had this fear of certain marine life, mostly squids, octopi, sort of sharks, I guess, kind of even fish, to be honest.
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And so I started getting into the ocean a lot more and looking at these creatures close up.
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And after I did this, I would always be like, damn, I face my fears.
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Oh, well, now I respect myself.
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Cool.
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Step two, make discipline part of your identity.
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So to start this step, we need to take a mental shift.
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And that is accept that being a disciplined version of yourself is inevitable.
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The reason we're doing this is because people act in line with the person that they think they are.
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Very easy example, Michael Jordan thought he was a winner.
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So every time he'd lose, he would double down to win again because that is what was consistent with his identity.
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Similarly, that dude that you went to high school with, who's now a massive stoner, won't get off the couch because that is not in line with his identity.
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So the thing
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that I've found works for me is painting a very clear picture of who I'd look like if I was disciplined.
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If I did the things that I said I was gonna do, who would I be?
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Here's a few questions to answer for what discipline you is like.
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What does their day look like?
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Where do they live?
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What do they eat?
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What do they wear?
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What does their week look like?
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What do they do for work?
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Who are they surrounded by?
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What do they think and feel?
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What do they say no to?
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What do they say yes to?
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And write any other details that you think will help you describe this person.
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Now it's time for some mental gymnastics.
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Fully accept that at some point in the future, you will be this person.
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Just be open to that possibility.
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Whether it's true or not is a different story and you might feel some resistance from your own head, but you know, push through.
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That's what it's all about.
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Step three, reflect this new identity in your environment.
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Your environment is a great way to outsource your discipline.
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And it's also a great way to give you tangible reminders of the person that you're becoming.
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So you know when you go to your hometown
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or go to a place that you used to visit a lot
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and you kind of get a sort of wave of nostalgia and also a wave of cringe.
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It's because there's so many tangible reminders of the person that you used to be.
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Your brain, whether it's conscious or not, is picking up on all these physical cues and your emotions and your actions follow, which can be negative, but we can also use it to our advantage.
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So for this exercise, you want your environment to look as much like what your disciplined self's environment would look like.
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A super obvious example would be if your disciplined view was an athlete.
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Your environment would be, I leave my yoga mat out, I have weights here, I've got a gym bag at the door, I wear active wear, so when I'm looking at a menu, I pick the healthiest thing.
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Things like that.
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Tangible things that keep you reminded of the future that you could have.
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Step four, internalise the threat of not doing this.
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Alright, we're going to advanced class now.
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We are going to threaten ourselves into being disciplined.
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And this might not work for everybody.
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Like I said at the start, this is just my method.
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Just take what works and leave what doesn't.
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But I may as well go over everything.
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Loss aversion is proven to be a more powerful motivator than gain.
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You would rather avoid losing a dollar than gaining a dollar.
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The way
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that we can use this to our advantage to trick our
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own brains is to make us feel like we are losing something if we're not disciplined.
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For example, there's this website called Stick, wherein they ask you to create a commitment contract.
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Then you put your money on the line.
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Let's say it's $200 or something like that.
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And you say, unless I do this one thing, which I said I was gonna do, unless I'm disciplined, that money is going to go to a cause that I hate.
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It's gonna go straight into the pockets of neo-Nazis.
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Now, not only do you have the loss aversion of losing your $200, but you have it even greater because who wants to give 200 bucks to neo-Nazis?
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Not me.
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Not at all.
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Not for a goddamn second.
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I'm actually using loss aversion as a motivator at the moment, So one thing that I've never been able to properly nail is consistent YouTube uploads.
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But this year I've decided to try something different.
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I've got an editor, but there is one twist.
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I have pre-paid them.
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They get the money regardless of whether I film something or not.
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The theory is that my drive to not lose money is stronger than my drive to skip a week of videos.
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So let's see how that pans out, fingers crossed it works.
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But the key takeaway here is when you're looking at being disciplined, try to turn one of the habits
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that you want to build into a system wherein loss aversion can motivate you
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and then replicate that that loss aversion in your life in a healthy way in order to get you going.
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Well, that was a mouthful.
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Step five, have a good system to start things.
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For me, starting work is harder than sustaining it.
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It's like that first push on the pedal of a bicycle.
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It's always gonna be a bit harder than the one when you're actually cruising.
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But you can have all the self-love and identity in the world
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but you won't be disciplined unless you actually start doing something.
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So I've got two techniques here that I split into starting systems and eliminating friction.
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A starting system is just whatever gets you going.
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So one thing for me, as an author, still feels new to say that, I'll often not really feel in the mood to write.
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And this is because it's hard.
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Who wants to do hard things?
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My starting system to get over this is to write what I hate.
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It's to rant.
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And usually I'll just pick some extended family member
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that I don't like and just have a little rant about them for five minutes.
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And then, oh, now I'm typing.
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Now the good words that I actually wanted to write aren't as difficult.
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I've started the bike, now I'm pedaling.
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Life is good.
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Another starting system was one that my brother was telling me about.
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He was having trouble getting up out of bed in the morning.
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He just kept hitting snooze on his alarm clock, which I think we all can relate to.
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And so we got this app called Barcode Alarm Clock.
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The alarm on your phone won't turn off until you scan a barcode.
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So he would set that barcode to the coffee in his kitchen.
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So he would have to get up, walk to the kitchen.
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Now he's at the coffee, he may as well make himself the coffee.
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And now he is awake.
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What I really like here is he made starting pretty much non-negotiable.
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The second bucket of starting things is eliminating friction.
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I went through a dark period of my life where I was a 5am gym guy.
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I'm sorry, that was wrong.
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I shouldn't have done it.
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But I remember when I was starting to build this habit, I would use any excuse not to go to the gym.
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So my alarm would go off at 5am and I'd be like, well, I don't know where my shoes are in this exact moment.
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Guess I'm sleeping.
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Eliminating friction is just having all your gym gear set out the night before.
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The late Mitch Hedberg had this joke about bread.
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You know that, Petra's farm bread, that stuff is fancy, man.
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It's wrapped twice.
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You open it and it still ain't open.
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That's why I don't buy it.
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I don't need another step between me and toast.
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Eliminating friction is taking out the steps between you and whatever your toast is.
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If it's drawing, it's having your book and pencil ready to go before you start work.
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If it's running, it's having all your gear in one spot
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so you don't have to look around the house trying to find them.
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And if you've got a passion for art heists and you want to steal the Mona Lisa, it's all about having your gloves and grappling hook by the door.
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Not in your storage locker, not in the cupboard.
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Make it easy.
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Eliminate that friction.
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You've got this.
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Steal that artwork.
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Step six, have a good method to sustain things.
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This step is all about making sure you don't burn out.
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We don't want that.
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Discipline can exhaust you.
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Now with this step, I will just say as a big disclaimer, I don't have a chronic illness.
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I don't have kids.
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I'm working with a pretty able body and a pretty open schedule.
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So I am playing on easy mode.
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You might be playing on hard mode.
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So you might need more rest or you might need more time for your family, for example.
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But for me, the most sustainable method, and I hate that this is true, is the work week.
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The actual Monday to Friday, nine to five.
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This never used to be true for me, but taking weekends has been the biggest change to me being able to sustain discipline without burning out.
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And what this looks like tangibly is if it's Monday to Friday, 9 to 5, I'm working.
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I take nights, I take weekends, I make sure I sleep, all of that.
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Your system might look totally different, but what you want to find is a weekly or a daily
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or a monthly routine that makes sure that you are not getting exhausted.
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Way easier said than done.
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But yeah, this step is about finding a sustainable routine
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and finding what you can do when you're not working that fills you with energy.
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And if you are looking for what energizes you, just at the end of every day for about a month, ask yourself, just in a notes app on your phone, what energized me today?
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And then at the end of the month, look for the commonalities.
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I can pretty much guarantee that there'll be something that shows up a lot more than other things.
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And for me, if I do more of that thing, it stops me from burning out.
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Step seven, at some point, the only true path is to just do it.
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I find anytime that I'm looking for a hack that sidesteps just do it, I've already lost.
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And when I say just do it, I am talking about literally doing the work, doing the workout, stealing a Mona Lisa.
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But thankfully what I have found is you can make just
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doing it come more naturally with something called discomfort training We're all familiar with
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that probably zen buddhist quote How you do anything is how you do everything the way
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that you act in small situations will often be the way
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that you act in bigger ones Discomfort training is something
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that uses this to your advantage It's like going to the gym for your willpower
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And it's a way of building up that muscle so
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that you'll have it there ready to go
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when you actually just need to just do it So how do you get your reps in?
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How do you actually build up the willpower?
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What is discomfort training?
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It's pretty simple.
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It's just doing small things that make you uncomfortable.
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It's basically, in micro moments in your life, choosing the less comfortable option.
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For example, if you're somebody who gets bored easily, next time you're in a waiting room or in a queue, don't pull out your phone.
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That's discomfort training, baby.
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The most common example I hear is having cold showers.
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For me, the most common example I use is the two-minute rule.
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If something takes less than two minutes, I do it immediately.
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And by practicing discomfort in these small moments, the idea is that it builds up and creates discipline throughout the rest of your life.
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So, you feeling more disciplined?
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The reality is that discipline and resistance are lifelong battles.
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We're all just climbing a mountain with no top.
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But the cool part is, if you get the foundation, the mindset right, it makes it so much easier.
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Ain't that right, Steve?
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I believe in each and every one of you.
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Steve?
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Subscribe if you're new.
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If you want my book, it's out now.
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Links are in the description.
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Your head is a houseboat.
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All about mental health and mental clarity.
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So give it a shot if you're keen.
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Have an amazing day and good luck with discipline.
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Catch ya!
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
لعبة المفرداتتعلّم أثناء اللعب
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المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 239 جملة و2712 كلمة للتدرب على الترديد. مدة الكلام 11:33. يتكلم المتحدث بسرعة، نحو 235 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 83% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.
أهم المفردات في هذا الفيديو
15 كلمة أقل شيوعًا من الفيديو، مع النطق والمعنى:
- discipline /ˈdɪsəplɪn/ (اسم) — اِنْضِبَاط, تَهْذِيب. A controlled behaviour; self-control.
- friction /ˈfɹɪkʃən/ (اسم) — اِحْتِكَاك. The rubbing of one object or surface against another.
- alarm /əˈlɑɹm/ (اسم) — إِنْذَار. A summons to arms, as on the approach of an enemy.
- pizza /ˈpi.tsə/ (اسم) — بِيتْزَا, بيتزا. A baked Italian dish of a thinly rolled bread crust typically topped before baking with tomato sauce, cheese, and other ingredients such as meat or vegetables.
- steal /stiːl/ (فعل) — سَرَقَ. To take illegally, or without the owner's permission, something owned by someone else without intending to return it.
- sustain /səˈsteɪn/ (فعل) — أَبْقَى. To maintain, or keep in existence.
- tangible /ˈtæn.d͡ʒə.bəl/ (صفة) — مَلْمُوْس. Touchable; able to be touched or felt; perceptible by the sense of touch.
- consistent /kənˈsɪs.tənt/ (صفة) — مُتَّسِق. Of a regularly occurring, dependable nature.
- routine /ɹuˈtin/ (اسم) — رُوتِين. A course of action to be followed regularly; a standard procedure.
- habit /ˈhæb.ɪt/ (اسم) — عَادَة. An action performed on a regular basis.
- twist /twɪst/ (فعل) — لَوَى, بَرَمَ. To turn the ends of something, usually thread, rope etc., in opposite directions, often using force.
- exhaust /ɪɡˈzɔst/ (فعل) — اِسْتَهْلَكَ, اِسْتَنْفَدَ. To draw or let out wholly; to drain completely.
- pedal /ˈpɛdəl/ (اسم) — دَوَّاسَة. A lever operated by one's foot that is used to control or power a machine or mechanism, such as a bicycle or piano.
- meanwhile /ˈmiːnwaɪl/ (ظرف) — أَمَّا. During the time that something is happening, often specifically in a different place.
- pocket /ˈpɑ.kɪt/ (اسم) — جَيْب. A bag stitched to an item of clothing, used for carrying small items.
الأفعال المركبة التي ستسمعها
- look at (فعل) — نَظَرَ. To observe or watch.
- look for (فعل) — بَحَثَ, فَتَّشَ. To seek.
- talk about (فعل) — تَكَلَّمَ فِي, تَكَلَّمَ عَلَى. Used to draw attention to the speaker's characterization of someone or something.
- get up (فعل) — قَامَ, نَهَضَ. To move in an upward direction; to ascend or climb.
- look around (فعل) — تَلَفَّتَ. To inspect a building or area.
- take out (فعل) — أَخْرَجَ. To remove.
نطق يحتاج إلى انتباه
يستخدم المتحدث 75 من الصيغ المختصرة، مثل don't, I'm, you're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: athlete /ˈæθ.liːt/, threaten /ˈθɹɛt.n̩/, mouthful /ˈmaʊθfʊl/
- أصوات “sh” و“zh”: friction /ˈfɹɪkʃən/, passion /ˈpæʃən/, shoe /ˈʃu/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, emotion /ɪˈməʊ.ʃən/
- الكلمات الطويلة — انتبه لموضع النبر: eliminate /ɪˈlɪm.ɪ.neɪt/, sustainable /səˈsteɪnəbəl/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, similarly /ˈsɪm.ə.lə.li/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل discipline, friction, alarm.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| “used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة | used to be · used to visit |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | I've found · I've never been · I've decided |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | was disciplined · being disciplined · is proven |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | journey, which was · somebody who you · people who conquered |
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.