تدريب Shadowing: How to Wake Up Early | Robin Sharma - تعلم التحدث بالإنجليزية عبر الفيديو
جارٍ إنشاء الدرس...
1
Hi this is Robin Sharma, the author of The Leader Who Had No Title.
2
And I'm in this very special island paradise just off the coast of Africa.
3
I've been on this tour and I've come here to write, I've come here to think, I've come here to refuel, I've come here to share a video with you on how to wake up early.
4
You know in all my books whether it's The Leader Who Had No Title
5
or my YouTube videos or as I travel around the world talking to people at different events.
6
People always love this idea of the 5 a.m club.
7
They always love this idea of winning the battle of the bed, putting mind over mattress.
8
And I guess, you know, we do live in a world of dramatic distraction.
9
And there's something very special about 5 to 6 every single morning.
10
Very creative people, many of them, whether it's Ernest Hemingway, some of the great states people, many of the great writers,
11
painters, they just love this holy hour from five o'clock to six o'clock every single day.
12
And so I'm going to dive right into it.
13
I mean, this is a very high content video.
14
There's some real hard hitting tactics that have helped hundreds of thousands of people
15
that I've worked with or that have read my material or heard me talk about this idea.
16
And it's really helped them get some traction on integrating the 5am club into their lives.
17
And that's my great wish for you because, you know, this is a complete game changer.
18
You know, when I started my career, I was getting up at five o'clock.
19
I still get up at five o'clock, but it was the thing that one of the best things that I ever learned how to do.
20
One of the best habits that allowed me to be really, really productive.
21
And same with all the people that I've worked with, whether it's my coaching clients or other people as well.
22
So let me get right into it.
23
Why should you get up at five o'clock every single morning?
24
Well, the first thing I want to say is let's go to what the Spartan warriors taught us.
25
And they said, he who sweats more in training bleeds less in war.
26
And my point is you need five to six every morning while the rest of the world is asleep to train, to practice, to prepare.
27
Prepare your mind, prepare your heart, prepare your character, prepare your spirit.
28
so that at 6 o'clock or whenever the time is you walk out into the world, you are not being reactive.
29
You have actually taken control of your mindset and your heartset.
30
You've reconnected with your values.
31
You reconnected with your mission.
32
And you walk out in the world and you are literally unstoppable.
33
Second reason that I think you should get up
34
or I encourage you to get up at 5 o'clock and join the 5 o'clock club
35
is science has shown us that willpower is a lot like a muscle.
36
And as you go through the day and flex that willpower muscle by making new choices and achieving new little wins, your willpower muscle starts to deplete.
37
So what I'm suggesting to you is when you first get up, your willpower is at the strongest.
38
And by getting up at 5 o'clock, you can do the things I'm going to encourage you to
39
do much more easily than you could later on in the day.
40
Another reason why you should get up at 5 o'clock
41
or why I invite you
42
or encourage you to get up at 5 o'clock is the hour from 5 to 6 is just an extraordinary hour.
43
And as a matter of fact, I believe 5 to 8 o'clock every single morning is prime time.
44
I mean, you do have the most willpower, you do have the most mental focus, and you do have the most energy.
45
And I know you might not believe me on energy.
46
Please just let me get to it.
47
But five o'clock to eight o'clock, if you use those prime time hours, call them the three golden hours, if you use them well,
48
you will get more done in a day that most people get done in a month.
49
You will get your fitness to world class.
50
You will get your mindset to world class.
51
You will really tap in to the well of elite performance that is, it's a gift for you if you know how to get to it.
52
And then the final reason I would encourage you to get up at five o'clock
53
and spend that one hour in training or practice or personal development, preparing yourself for an incredible day
54
because as you know your days are your life in miniature as you live your days
55
so you live your life
56
So the final reason I would encourage you to do it is you know the rest of the world is asleep
57
And getting up at five o'clock gives you just an enormous psychological edge
58
You know it's it's it's a primary win
59
You get up in the morning you do win the battle of the bed you get out
60
and you start your day while the rest of the world is sleeping.
61
It gives you this incredible mental confidence.
62
It gives you an extraordinary point of differentiation from the mass of people in the world.
63
You just feel brave, you feel strong, you don't feel like a victim, you feel like a leader.
64
Okay so let me get into some quick tips for you to apply to integrate the 5AM club habit.
65
And the first is really all about habits.
66
According to the University College of London, they have found through their research it takes 66 days to install a new habit.
67
Not 21 days, I know I've written about that, not 40 days, which some research confirms.
68
The latest research
69
that I've read says it takes 66 days of practice to hardwire in a new mental pathway known as a habit.
70
In other words, 66 days of trying to get up early every single day,
71
going through the difficulty and the discomfort of installing that new habit until it becomes part of your neural architecture.
72
And what do most people do?
73
They give up after two days.
74
They give up when they first meet a little bit of discomfort.
75
And please remember the key idea that I've shared with you before on previous videos on YouTube, which is change is hard at the beginning, it's messy in the middle,
76
and it's gorgeous at the end.
77
And you just have to go through that messiness
78
and the discomfort to hardwire in that new neural pathway of getting up at 5 o'clock until it becomes your new normal, until it becomes a mental highway,
79
until literally, and here's a key idea, until literally you've practiced getting up at 5 o'clock in the morning so many times,
80
66 days, so that you literally cannot not get up at 5 o'clock in the morning.
81
So first idea, 66 days practicing getting up at 5 o'clock in the morning.
82
Secondly, if you really want to get some traction and build this 5 a.m habit, get up at the same time every single day.
83
So that doesn't mean, you know, 5.05 one day, 5.15 another day, every single morning.
84
Or maybe if you're going to do it five days a week, that's cool with me, whatever works best for you.
85
Maybe it's five days a week, but set your alarm clock for five o'clock every single morning.
86
So again, you build consistency and a ritual into your morning
87
which brings me to the third tip I want to share with you, the 20-20-20 rule.
88
So you literally want to build a morning ritual around the 5 a.m club.
89
This is so important.
90
Please, please try it.
91
The first 20 minutes, 5 to 5.20, on exercise.
92
Exercise is a complete game changer.
93
Please remember that the way you feel
94
when you first wake up isn't necessarily the way you're going to feel 20 minutes later, not even 10 minutes later.
95
So when you get up at five o'clock, the first thing you wanna do is, you you want to run on the spot.
96
Or you want to invest $5 in a skipping rope and skip.
97
Or get to the gym.
98
Or go for a swim.
99
Or start running by having your running shoes right by the bed
100
so you run out the door pretty quickly without any excuses.
101
What I'm suggesting to you, first 20 minutes in exercise.
102
Why?
103
Because it'll release dopamine.
104
The motivational neurotransmitter.
105
So even if you don't feel like getting up out of bed, you will take control of your neurochemistry and you will feel strong.
106
It will release serotonin, which makes you feel happy.
107
I mean, you know, because you're exercising, you'll feel much happier.
108
It'll shift your mood pretty much automatically.
109
Why else should you exercise?
110
You'll boost your metabolic rate.
111
You'll have more energy, even if you don't feel like it.
112
Then the second 20 minutes, remember, the rule is, the morning ritual is the 20-20-20 rule.
113
Second 20 minutes, this is 520 to 540, you review your plan, you review your daily schedule, you review your goals.
114
That will give you focus, it'll give you inspiration, it will give you passion
115
because the secret of passion is knowing your daily and yearly purpose and even your lifetime purpose.
116
And then from 540 to 6 o'clock, this is the final 20 in the 20-20-20 rule, from 5 to 6 o'clock you learn.
117
Because as you know, education is inoculation against disruption.
118
The world belongs to the learners.
119
As you know more, you can achieve more.
120
As you invest, I'll put it to you this way, to double your income, triple your rate of learning.
121
So that final 20, read e-books, listen to audio books, watch TED Talks, watch inspirational videos or training videos.
122
You know, pull out a hard copy of a book and study it and read it because as you know more, you can literally start to see round corners.
123
Okay, the next execution tip is a great one and like all good tips, it's a simple one.
124
You want to plan rising at 5 o'clock on your daily schedule.
125
If you've watched my other YouTube videos or you're on my list, you know I've taught you how to build a weekly schedule.
126
But what you want to do is literally, let's say it's 6 days a week or 5 days a week, whatever it is.
127
Monday to Friday or Monday to Sunday, right on that five o'clock to six o'clock chunk of time on your written seven-day schedule,
128
five to six, my holy hour, five to six, 20, 20, 20, 20 minutes exercise, 20 minutes reviewing your game plan, 20 minutes of learning.
129
Because here's why.
130
When you write things down, you literally deepen your commitment.
131
It just deepens it in your awareness.
132
It gives you that discipline that we're all looking for.
133
Writing is really very powerful to do that.
134
Writing also creates precision of thought, which gives you more focus.
135
And I guess what I'm suggesting to you with great respect as always is the things
136
that get scheduled are the things that get done.
137
I'm going to repeat that again because it's so important.
138
The things that you schedule are the things that you get done.
139
Because vague goals lead to vague results.
140
But with a clear plan, 5 a.m to 6 a.m., 7 days a week, it's right in front of you in front of you, you look at it every morning, that will allow you to have greater self-discipline,
141
greater commitment, greater focus around getting up at five o'clock.
142
So what else on joining this eccentric five o'clock club that so many of us around the world have joined?
143
Well you absolutely will have to get a great night's sleep.
144
You know it's obvious but if you're fatigued, if you're exhausted, it's going to be very very difficult to get up at 5 a.m.
145
So a couple of ideas to get to get a deeper night's sleep is first of all remember
146
that it's not the quality of sleep it's the quality of sleep.
147
I would rather get five hours of really rich deep sleep
148
than 10 hours where I'm getting up interrupted can't really sleep messing around
149
and so to help you get a deeper sleep remember not to use your computer in bed before you go to sleep.
150
So many people in the world right now in this age of dramatic distraction.
151
They're addicted to their computer, they're addicted to their Twitter feed, they're addicted to Facebook, they're addicted to their smartphone.
152
Do not bring that into the bedroom.
153
You know, I would suggest create a bedroom where it's like a bubble of tight focus, a bedroom where it's stimulation free.
154
Don't watch the news before you go to sleep.
155
Don't even watch TV before you go to sleep in bed.
156
Many people wonder why they can't get up
157
and yet they're not doing the kinds of things that you need to do in order to get up early.
158
And you've heard me say this before, but to get the results only 5% of the population has, you have to have the guts to do what only 5% of the population are willing to do.
159
And one of those things is, before you go to sleep, prepare yourself for a rich sleep.
160
No computer, no internet surfing, no TV, no checking your Twitter feed, no newspapers.
161
it's going to be a cup of chamomile tea, but you want to have a non-stimulation or a low-stimulation environment to help you sleep better.
162
Next idea, next execution tip, put your alarm clock away from the bed.
163
This really works.
164
If your alarm clock is right next to your bed, when you wake up at five o'clock, you're going to hit the snooze button if you're like most people.
165
You literally want to put it on the other side of your bedroom or you want to put it in another room.
166
The very fact you get out of bed to turn off
167
your alarm clock will help you get up at five o'clock because then you can say, you know what, I'm not going to go back to bed.
168
You do it for 66 days and again, getting up at five o'clock becomes your absolutely new normal.
169
Like I said earlier in this video, you simply want to get to a place where it becomes hardwired in as a habit
170
so that you cannot not get up at 5 a.m.
171
And the final idea I'll offer to you in terms of
172
an execution tactic is you literally want to jump out of bed as soon as you get up.
173
And again, this works.
174
Just develop a mindset where as As soon as your alarm clock gets up, it's a ritual.
175
Because you know what?
176
Willpower doesn't really work.
177
Rituals work.
178
You look at the elite athletes, many of whom that I've worked with or they follow my material.
179
These people are not exercising willpower to get their world-class results.
180
They are creating rituals.
181
And once you create a ritual, then you create the habit.
182
And my habit or my encouragement for you is when you get up at five o'clock, make it a ritual to jump out of bed.
183
Then you might just want to do your affirmations, splash your face with some cold water and then get into the 20-20-20 morning routine.
184
So, you know, again, getting up at 5 o'clock, joining the 5 a.m club like
185
so many of us are now doing around the world.
186
If you follow me on Twitter, you follow me on Facebook, just look what people are doing when they get up at 5 o'clock.
187
I mean, it is a complete game changer.
188
And this is my great wish for you, because once you get up at 5 a.m., the rest of the world, relatively speaking, is asleep.
189
And when you do the things
190
that I've suggested by 6 o'clock you just have to experience this you will feel
191
so much focus so much energy so much motivation
192
so inspired you'll get so much done by seven or eight o'clock
193
that you won't know what to do with yourself you will
194
become super productive you will transform your mindset you will truly become an extreme achiever
📺 نفس القناة
![Gain a Gargantuan Competitive Advantage [GCA] Over the Competition | Robin Sharma](https://img.youtube.com/vi/NZQI-ueqVro/mqdefault.jpg)
B23
Gain a Gargantuan Competitive Advantage [GCA] Over the Competition | Robin Sharma
Business EnglishWorking Adults
B2The Traits That Make You Strange Are The Gifts That Make You Special | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B22
How to Shift From Doing a Job to Working a Craft | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B26
How Billionaires Wake Up Early | The Morning Routine of Geniuses
Business EnglishUniversity StudentsWorking Adults
C13
The 2 Telephone Protocol That Will 10x Your Focus and Transform Your Life | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B212
4 Excellent Habits To Beat Distraction | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
C110
Leadership Is What You Do When No One Is Watching | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B26
The Truth About Hard Times (They Are Not What You Think) | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
C15
The 5 Mentalities of Mastery | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B26
A Method To x100 Your Productivity | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
C111
4 Truths To Grow Self-Love | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B22
How Billionaires Start Their Days | The Morning Routine of Extremely Productive People
Business EnglishUniversity StudentsWorking Adults
C111
My 4-Hour Morning Routine That Changed Everything (Full Breakdown) - Robin Sharma
Business EnglishUniversity StudentsWorking Adults
B25 Tips On How To Wake Up Early | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
C1Why So Few Succeed | Robin Sharma
Business EnglishUniversity StudentsWorking Adults
✨ فيديو موصى به
B21
171 جمل
How I Wake Up at 4:30 AM Every Day for 4 Years (My Miracle Morning Journey)
Business EnglishDaily ConversationUniversity Students
B2228 جمل
5 Habits Happy People Do Before 9AM
Business EnglishDaily ConversationUniversity Students
B21
73 جمل
THE 4 MINUTE SPEECH THAT WILL CHANGE YOUR LIFE | David Goggins (2021)
Business EnglishDaily ConversationUniversity Students
B21
412 جمل
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Business EnglishDaily ConversationUniversity Students
B21
105 جمل
Video
Business EnglishDaily ConversationUniversity Students
B21
412 جمل
You're procrastinating 80% of your time (here's how I fixed it)
Business EnglishDaily ConversationUniversity Students
B2631 جمل
Revealing the DAILY ROUTINES of SUCCESSFUL people | Hey Tablo Ep. 21
Business EnglishDaily ConversationUniversity Students
B21
428 جمل
The 5 AM Mindset | Jim Rohn Motivation | Wake Up at 5 AM & Transform Your Life
Business EnglishUniversity StudentsWorking Adults
B12
13 جمل
Andrew Huberman's Full MORNING ROUTINE | Andrew Huberman #shorts #andrewhuberman
Business EnglishDaily ConversationUniversity Students
B15
24 جمل
how to have a PERFECT PRODUCTIVE morning routine ☀️💛 #morningroutine #productive #motivation
Business EnglishDaily ConversationUniversity Students
المفردات وملاحظات التحدث لهذا الدرس
يحتوي هذا الفيديو على 194 جملة و2723 كلمة للتدرب على الترديد. مدة الكلام 14:10. يتكلم المتحدث بسرعة، نحو 192 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 86% 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:
- habit /ˈhæb.ɪt/ (اسم) — عَادَة. An action performed on a regular basis.
- ritual /ˈɹɪt͡ʃ.u.əl/ (اسم) — شَعِيرَة, مَرَاسِم. A rite; a repeated set of actions, especially in religious contexts.
- encourage /ɪnˈkʌɹ.ɪd͡ʒ/ (فعل) — شَجَّعَ. To mentally support; to motivate, give courage, hope or spirit.
- alarm /əˈlɑɹm/ (اسم) — إِنْذَار. A summons to arms, as on the approach of an enemy.
- bedroom /ˈbɛdˌɹum/ (اسم) — مَخْدَع, غُرْفَةُ نَوْم. A room in a house, apartment, hotel, or other dwelling where a bed is kept for sleeping.
- addict /ˈæd.ɪkt/ (اسم) — مُدْمِن, مُدْمِنَة. A person who is addicted, especially to a harmful drug.
- muscle /ˈmʌs.əl/ (اسم) — عَضَلَة. A contractile form of tissue which animals use to effect movement.
- asleep /əˈsliːp/ (صفة) — نَائِم. In a state of sleep; also, broadly, resting.
- execution /ˌɛk.sɪˈkjuː.ʃən/ (اسم) — تَنْفِيذ. The act, manner or style of executing (actions, maneuvers, performances).
- passion /ˈpæʃən/ (اسم) — عَاطِفَة, شَغْف. A true desire sustained or prolonged.
- commitment /kəˈmɪtmənt/ (اسم) — التزام. The act of sending a legislative bill to committee for review.
- elite /ɪˈlit/ (اسم) — نُخْبَة. A special group or social class of people who have a superior social or economic status and attendant power, advantages, or privileges in society; a member of…
- extraordinary /ɪksˈtɹɔːrdɪn(ə)ɹi/ (صفة) — اِسْتِثْنَائِيّ, غَيْرُ عَادِيّ. Out of the ordinary; exceptional; unusual.
- discipline /ˈdɪsəplɪn/ (اسم) — اِنْضِبَاط, تَهْذِيب. A controlled behaviour; self-control.
- install /ɪnˈstɔl/ (فعل) — رَكَّبَ. To connect, set up or prepare something for use
الأفعال المركبة التي ستسمعها
- get up (فعل) — قَامَ, نَهَضَ. To move in an upward direction; to ascend or climb.
- give up (فعل) — تَنَازَلَ, تَخَلَّى. To surrender (someone or something); to inform on (someone).
- look at (فعل) — نَظَرَ. To observe or watch.
- wake up /ˌweɪk ˈʌp/ (فعل) — صَحَا, اِسْتَيْقَظَ. To stop sleeping; to awake.
- look for (فعل) — بَحَثَ, فَتَّشَ. To seek.
- run out (فعل) — نَفِدَ. To use up or consume all
- talk about (فعل) — تَكَلَّمَ فِي, تَكَلَّمَ عَلَى. Used to draw attention to the speaker's characterization of someone or something.
نطق يحتاج إلى انتباه
يستخدم المتحدث 61 من الصيغ المختصرة، مثل I've, I'm, you're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: pathway /ˈpæθˌweɪ/, athlete /ˈæθ.liːt/
- أصوات “sh” و“zh”: execution /ˌɛk.sɪˈkjuː.ʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, passion /ˈpæʃən/, distraction /dɪsˈtɹæk.ʃən/, traction /ˈtɹæk.ʃən/
- الكلمات الطويلة — انتبه لموضع النبر: execution /ˌɛk.sɪˈkjuː.ʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, extraordinary /ɪksˈtɹɔːrdɪn(ə)ɹi/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, architecture /ˈɑː.kɪˌtɛk.t͡ʃə/
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 habit, ritual, encourage.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | I've been · have helped · I've worked |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | YouTube, which is · serotonin, which makes |
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.