تدريب Shadowing: I woke up at 5am for 30 days - تعلم التحدث بالإنجليزية عبر الفيديو
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140 جمل
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1
Oh fuck
اللعنة
2
god damn it
اللعنة
3
Early in my career as a freelancer, I was a late night worker.
في بداية مسيرتي المهنية كمستقل، كنت أعمل في وقت متأخر من الليل.
4
Not like a prostitute.
ليس مثل العاهرة.
5
I would just procrastinate through the day until I couldn't put off my work any longer.
كنتُ فقط أؤجل المهام طوال اليوم حتى لا أتمكن من تأجيل عملي أكثر من ذلك.
6
I'd often be up past 2am.
كنت غالباً ما أبقى مستيقظاً بعد الساعة الثانية صباحاً.
7
It wasn't until I started living with my partner Natalie that I decided to shape my schedule around hers.
لم يحدث أن قررت تنظيم جدولي الزمني بناءً على جدول زمني شريكتي ناتالي إلا بعد أن بدأت العيش معها.
8
It's at that point that I fell in love with early mornings.
في تلك اللحظة تحديدًا وقعت في حب الصباحات الباكرة.
9
There's something special about watching the sun rise with a cup of coffee.
هناك شيء مميز في مشاهدة شروق الشمس مع فنجان قهوة.
10
Even in a city like Los Angeles, things seem to go quiet in the morning.
حتى في مدينة مثل لوس أنجلوس، تبدو الأمور هادئة في الصباح.
11
Well, not all the time.
حسنًا، ليس في كل وقت.
12
I usually wake up between 6 and 7 a.m., but my schedule fluctuates.
أنا عادةً أستيقظ بين الساعة 6 و7 صباحاً، لكن جدولي الزمني يتقلب.
13
I wondered how much more productive could I be
تساءلت كم يمكن أن أكون أكثر إنتاجية.
14
if I forced myself to wake up at 5 a.m every single day for 30 days.
لو أجبرتُ نفسي على الاستيقاظ في الساعة 5 صباحاً كل يوم لمدة 30 يوماً.
15
How much more could I get done?
كم من الأمور الإضافية يمكنني إنجازها؟
16
How would it change my life?
كيف سيغير ذلك حياتي؟
17
It didn't go as planned.
لم يسر الأمر كما كان مخططاً.
18
So I'm gonna be setting up my alarm for the 30 days of waking up at 5 a.m.
لذا سأقوم بضبط المنبه لمدة 30 يومًا للاستيقاظ في الساعة 5 صباحًا.
19
How many hours of sleep do you need each night?
كم ساعة نوم تحتاجها كل ليلة؟
20
We're gonna go with eight hours.
سنعتمد على ثماني ساعات.
21
So my plan is to go to bed at 9 p.m every night.
لذا خطتي هي أن أذهب إلى الفراش في الساعة 9 مساءً كل ليلة.
22
Let's see how this works out.
لنرى كيف سيسير هذا الأمر.
23
Getting to bed by 9 p.m isn't a problem.
الذهاب إلى الفراش بحلول الساعة 9 مساءً ليس مشكلة.
24
I'm getting kind of old anyway.
أنا أصبحت كبيرًا في السن نوعًا ما على أي حال.
25
And Nat and I, for a long time, were going to bed around 9 o'clock.
26
So this is nothing new Waking up early isn't an excuse to neglect sleep.
27
The research is clear.
28
The serious consequences of getting less than seven hours of sleep per night is severe
29
According to Matthew Walker's best-selling book why we sleep the shorter
30
you sleep the shorter your lifespan The old maxim I'll sleep
31
when I'm dead is therefore unfortunate adopt this mindset
32
And you will be dead sooner and the quality of that shorter life will be worse
33
The real challenge here isn't waking up at 5 a.m.
34
It's getting eight hours of sleep.
35
There was an adjustment period for the first week.
36
It was a bit like jet lag and my sleep quality wasn't the greatest for the first couple of nights.
37
I had to get used to going to bed at a different time than that.
38
Good night, honey.
39
I love you.
40
Enjoy the bachelor.
41
But after a couple days, I felt a lot more like myself and my mornings started to get a lot more productive.
42
Then, I had to deal with real jet lag.
43
I'm heading home to New Jersey, which is a three-hour time difference.
44
So just as I've finally gotten adjusted to these early mornings, now I'm gonna have to completely reset.
45
This is probably gonna be the biggest test so far.
46
Uh, what's that?
47
Unexcitable.
48
Yeah, LAX, that's right.
49
Alaska Airlines.
50
I never would leave an apartment with a banana.
51
Why?
52
That's just a rule of mine.
53
Never leave an apartment with a banana.
54
It's like the best travel food.
55
No, it's not because then you have the skin
56
that you have to get rid of and then you just hold on to it for 45 minutes.
57
No, then I'm gonna throw it away in the trash can at the airport.
58
Yeah, exactly.
59
It's gonna be a 45 minute drive.
60
Yeah.
61
Hi, well, give me a hug.
62
Oh, I got it.
63
Hey Dad.
64
What's up dude?
65
How you doing?
66
I'm having a dilemma.
67
There's nowhere to sleep.
68
I'm supposed to be sleeping on that couch right there.
69
Okay, here's a sheet on the bottom and there's a sheet on the top of it.
70
Oh perfect, thank you mom.
71
Appreciate it.
72
The blanket's out there.
73
I see.
74
So it's just past 11 now.
75
Finally getting to bed.
76
I'm getting no sleep tonight.
77
If there's one thing I've learned about habit change, it's that life gets in the way.
78
When you least expect it, life will punch you in the face.
79
And that's what happened with my trip home.
80
Multiple late nights hanging out with my family combined with jet lag and I struggled to get quality sleep.
81
So it's just past nine right now and this is...
82
I just found out that this is daylight savings time.
83
It's been a long time since I've experienced sleep deprivation, but that night in particular hit me hard.
84
Over my first two days in New Jersey, I got a total of nine hours of sleep and it completely changed my personality.
85
Have you ever seen me like that before?
86
Very few times.
87
Very few times that low.
88
You weren't just upset, you were so frustrated.
89
I felt bad for you.
90
I decided to catch up with my sleep and snooze past 5 a.m two times during the trip.
91
And this is what happens to me all the time
92
when I try to wake up early or if I try to build a habit, I try to start exercising, eventually something's gonna happen.
93
You're gonna get sick, you're gonna travel, you're gonna go on vacation, and you're gonna get jet lag
94
and you're not gonna be able to keep up with the same exact routine that you've been trying to build.
95
This was just a reminder that I need to put my health
96
and my wellness first above this religious dedication to an arbitrary challenge.
97
After getting back to LA, it took another week until I started to get into a rhythm again, and travel wasn't completely to blame.
98
So finally after about 20 days of waking up at 5 a.m., and after a really unproductive week, one of the most unproductive weeks that I've had in a while,
99
I've started to build a bit of a morning routine here at 5 a.m
100
that works for me and a part of that is by 5 30 a.m.
101
I'm on my way to go to the gym to get a workout in
102
and I found that since the Sun at least right now, it doesn't rise until 7 a.m.
103
It's really difficult for me to feel motivated to feel like
104
I have the energy to do really creative work first thing in the morning So if I go to the gym, I can get more energy,
105
I feel good, I've gotten something personal for myself done at the beginning of the day.
106
And then by the time I get home and shower, around then the sun's starting to come up
107
and I can make a cup of coffee and I'm ready to actually get to work.
108
So it turns out that waking up at 5am every day did change my life.
109
It just happened to be in a negative way.
110
I did have about 7 hours and 53 minutes in bed every night.
111
I didn't get 8 hours of sleep.
112
In fact, it usually takes me about 30 minutes to get to sleep, so I probably got much less than I needed.
113
I noticed that my energy levels weren't as high as normal, and while I did eventually put together a routine that worked for me, going to the gym in the morning and then eventually getting to work by 7 a.m.,
114
I wasn't any more productive than I normally am, and there was just too much that I sacrificed.
115
You can ask Natalie.
116
I mean, she sacrificed a little bit, too.
117
I thought it was complete bull.
118
I'm exhausted.
119
Why are you exhausted?
120
Because you've been waking me up at 5am every morning.
121
I did not opt into this challenge.
122
Like next month with meditation, yes, I'm rather excited to do that with you.
123
This was not a challenge I opted into, I was forced into.
124
One of the things that I love most about running my own business is having a flexible schedule.
125
I'm glad that I experimented with this ridiculously strict 30-day challenge because I know that I'm actually not missing out on anything.
126
And I'm excited to get back to my regular routine of waking up between 6 or 7 a.m.
127
because, well, life can get in the way.
128
If you enjoy this video, if you want to support my channel, and if you also want additional content that I don't release anywhere else, you can get that at Patreon. On Patreon.
129
At patreon.com slash Matt D'Avella.
130
If you sign up for the exclusive videos tier on Patreon, you'll get instant access to over 20 videos, interviews, and podcast episodes with new videos coming every month.
131
Like my full one hour interview with essentialist author Greg McKeown.
132
Get my monthly AMA podcast where I answer patron questions about creativity and minimalism.
133
And get behind the scenes videos on how I make my videos.
134
Plus it helps me pay the bills and invest back into my videos here on YouTube.
135
All for $12 a month.
136
Thanks for considering.
137
And of course if you do not have the money to contribute, please do not feel pressured to do so.
138
The fact that you watch my videos is enough for me.
139
See you next time.
140
Thank you.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
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المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة بمستوى B2 مبني على الفيديو “I woke up at 5am for 30 days”. أكثر الكلمات تكرارًا في الفيديو: sleep, hour, waking, bed. يحتوي هذا الفيديو على 140 جملة و1505 كلمة للتدرب على الترديد. مدة الكلام 9:24. يتكلم المتحدث بسرعة طبيعية، نحو 160 كلمة في الدقيقة، قريبة من المحادثة اليومية. 81% فقط من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات صعبة نسبيًا.
أهم المفردات في هذا الفيديو
أصعب 15 كلمة في الفيديو، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| exhaust فعل | /ɪɡˈzɔst/ | اِسْتَهْلَكَ, اِسْتَنْفَدَ |
| banana اسم | /bəˈnænə/ | مَوْزَة, مَوْز |
| podcast اسم | /ˈpɑdˌkæst/ | بُودْكَاسْت m پُودْكَاسْت, بَثّ صَوْتِيّ |
| frustrate فعل | /ˈfɹʌsˌtɹeɪt/ | فَشَّلَ |
| lifespan اسم | /ˈlaɪf.spæn/ | عُمْر |
| procrastinate فعل | /pɹoʊˈkɹæs.tə.neɪt/ | سَوَّفَ |
| snooze فعل | /snuz/ | غَفَا |
| wellness اسم | /ˈwɛl.nɪs/ | صِحَّة, سَلامة |
| motivate فعل | /ˈmoʊ.tɪ.veɪt/ | حَثَّ |
| patron اسم | /ˈpeɪ.tɹən/ | راعي; حامي; وصي; سيد; و, حريف; زبون |
| dilemma اسم | /daɪˈlɛmə/ | مُعْضِلَة |
| neglect فعل | /nɪˈɡlɛkt/ | أَهْمَلَ |
| arbitrary صفة | /ˈɑː.bɪ.tɹə.ɹi/ | اِعْتِبَاطِيّ |
| adjustment اسم | /əˈd͡ʒʌst.mənt/ | ضَبْط |
| dedication اسم | /ˌdɛdɪˈkeɪʃən/ | تَفَانٍ |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| wake up فعل | /ˌweɪk ˈʌp/ | صَحَا, اِسْتَيْقَظَ |
| come up فعل | طَلَعَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- How much more could I get done?
- How would it change my life?
- How many hours of sleep do you need each night?
- We're gonna go with eight hours.
- Have you ever seen me like that before?
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا | you've been trying · you've been waking |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | I've finally gotten · I've learned · It's been |
نطق يحتاج إلى انتباه
يستخدم المتحدث 59 من الصيغ المختصرة، مثل I'm, gonna, I've. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “sh” و“zh”: deprivation /ˌdɛp.ɹɪˈveɪʃən/, meditation /mɛdɪˈteɪʃn̩/, dedication /ˌdɛdɪˈkeɪʃən/
- الكلمات الطويلة — انتبه لموضع النبر: unproductive /ˌʌn.pɹəˈdʌk.tɪv/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, minimalism /ˈmɪn.ə.məl.ɪz.əm/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ridiculously /ɹɪˈdɪk.jə.ləs.li/
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 exhaust, banana, podcast.
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.