تدريب Shadowing: The 3-Boundary Rule That Will Save Your Inner Peace! - تعلم التحدث بالإنجليزية عبر الفيديو
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1
The older I get, here's the number one thing I prioritize.
كلما كبرت في السن، هذا هو الشيء الأول الذي أضعه في أولوياتي.
2
Protecting my energy.
أنا أحمي طاقتي.
3
Protecting your energy is the most important investment you will ever make.
حماية طاقتك هو أهم استثمار ستقوم به على الإطلاق.
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Energy is how you show up in the moment.
الطاقة هي الطريقة التي تظهر بها في اللحظة الحالية.
5
It's how you use your time.
إنها الطريقة التي تستخدم بها وقتك.
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It's how you connect with people.
إنها الطريقة التي تتواصل بها مع الناس.
7
If your energy is drained, you can't achieve anything.
إذا كانت طاقتك منفذة، فلن تتمكن من تحقيق أي شيء.
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If your energy is sucked out of you, you're not the best version of yourself.
إذا كانت طاقتك تُستنزف منك، فأنت لست في أفضل حالاتك.
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And if your energy is being pulled out of you, you don't have the ability to make an impact.
وإذا كانت طاقتك تُسحب منك، فلن تملك القدرة على إحداث تأثير.
10
So many of you want to be incredible entrepreneurs.
الكثير منكم يريد أن يصبح رواد أعمال مذهلين.
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So many of you want to launch your own podcast.
الكثير منكم يريد إطلاق بودكاست خاص به.
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So many of you want to find love and build the right relationship.
الكثير منكم يريد أن يجد الحب ويبني العلاقة الصحيحة.
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All of those require energy.
كل هذه الأشياء تتطلب طاقة.
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Energy isn't just about how much flow you have and how much enthusiasm you have.
الطاقة لا تقتصر فقط على مقدار التدفق الذي تمتلكه ومقدار الحماس الذي تشعر به.
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It's about the frequency that you vibrate at, what you attract into your life, the kind of people you surround yourself by.
الأمر يتعلق بالتردد الذي تهتز عليه، وما تجذبه إلى حياتك، ونوع الأشخاص الذين تحيط بهم نفسك.
16
Have you ever noticed that some people leave you feeling full and others leave you feeling flat?
هل لاحظت من قبل أن بعض الأشخاص يتركونك تشعر بالامتلاء والحماس، بينما يتركك آخرون تشعر بالخمول والفراغ؟
17
You start the day feeling okay, but after a call, a meeting, a quick catch up, you feel strangely tired, like someone unplugged your spirit.
تبدأ يومك وأنت تشعر أنك بخير، لكن بعد مكالمة هاتفية، أو اجتماع، أو حديث سريع للاطمئنان على الأحوال، تشعر بالتعب بشكل غريب، وكأن شخصًا ما فصل روحك من مصدر الطاقة.
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That's not in your head.
هذا ليس في رأسك.
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That's your energy being taken, wasted, or exploited.
هذه هي طاقتك التي يتم سحبها، أو إهدارها، أو استغلالها.
20
Today, I wanna talk to you about how to protect your energy so that your energy is never wasted, it's never taken or exploited by anyone,
اليوم أريد أن أتحدث معك عن كيفية حماية طاقتك بحيث لا تُهدر طاقتك أبدًا، ولا يأخذها أحد أو يستغلها أبدًا.
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and that you're not building walls, but learning how to manage your light.
وأنك لا تبني جدرانًا، بل تتعلم كيف تدير ضوئك.
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Because not everyone who wants your energy deserves to have the key.
لأن ليس كل من يريد طاقتك يستحق الحصول على المفتاح.
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Part one, here's something I've learned.
الجزء الأول، إليك شيء تعلمته.
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Every text, every conversation, every thought, It's an investment.
كل نص، كل محادثة، كل فكرة، هي استثمار.
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And just like money, if you spend without awareness, you end up emotionally broke.
ومثلما هو الحال مع المال، إذا أنفقت دون وعي، فستنتهي بك الحال مفلسًا عاطفيًا.
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There are two types of people in your life, energy investors and energy thieves.
هناك نوعان من الأشخاص في حياتك: مستثمرو الطاقة ولصوص الطاقة.
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Energy investors leave you better.
مستثمرو الطاقة يجعلون وضعك أفضل.
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They give as much as they take.
يعطون بقدر ما يأخذون.
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You walk away inspired, lighter, expanded.
تذهب بعيداً وأنت ملهم، أخف وزناً، وأوسع أفقًا.
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Energy thieves, on the other hand, they leave you heavy, confused, and drained.
من ناحية أخرى، يتركك لصوص الطاقة ثقيلاً، مشوشاً، ومنهكاً.
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And here's the trick.
وإليك الخدعة.
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They don't always mean to.
إنهم لا يقصدون ذلك دائمًا.
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Sometimes they're just running on empty themselves.
في بعض الأحيان يكونون هم أنفسهم يعملون بلا طاقة.
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And if you don't have boundaries, they'll subconsciously plug into you like you're their charger.
وإذا لم تكن لديك حدود، فسوف يتصلون بك بلا وعي كما لو كنت شاحنهم.
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Pause for a moment and think, who in your life leaves you lighter and who leaves you heavier?
توقف للحظة وفكر، من هو الشخص في حياتك الذي يجعلك تشعر براحة وخفة، ومن هو الذي يتركك مثقلاً بالأعباء؟
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That's your body's wisdom speaking.
هذه حكمة جسدك تتحدث.
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It's amazing, isn't it?
إنه مذهل، أليس كذلك؟
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How our body and mind actually tell us how we feel.
كيف يخبرنا جسدنا وعقلنا فعلياً بما نشعر به.
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You finish having lunch with someone and you're wondering why they just gossiped the whole time and spoke negatively about someone.
تنتهي من تناول الغداء مع شخص ما وتتساءل لماذا كان يتناقل الأخبار السلبية طوال الوقت ويتحدث بسوء عن شخص آخر.
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And then you spend time with someone else and you walk away feeling so inspired to start something of your own.
ثم تقضي وقتًا مع شخص آخر وتذهب بعيدًا تشعر بحماس كبير لتبدأ شيئًا خاصًا بك.
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You walk away from someone else and you feel guilty
تذهب بعيداً عن شخص آخر وتشعر بالذنب
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and shameful that you haven't yet started your own side hustle or business.
ومن العار أنك لم تبدأ بعد عملك الجانبي أو مشروعك الخاص.
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You walk away from someone else and you walk away with a bright new idea.
تذهب بعيداً عن شخص آخر وتعود بفكرة جديدة مشرقة.
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Your body and your mind are constantly talking to you.
جسدك وعقلك يتحدثان معك باستمرار.
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They're constantly receiving data and signals.
إنهم يتلقون البيانات والإشارات باستمرار.
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But what happens is our lives are so busy
ولكن ما يحدث هو أن حياتنا مزدحمة للغاية
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that we don't have the time to process this data and signal to actually know what to do, which is why we revisit the same people in the same places that drain us again and again and again.
أننا لا نملك الوقت الكافي لمعالجة هذه البيانات والإشارات لنعرف بالفعل ما يجب فعله، ولهذا السبب نعود إلى نفس الأشخاص في نفس الأماكن التي تستنزف طاقتنا مرارًا وتكرارًا.
48
I want you to really focus in for the next 24 hours and then the next 48 and then the next 72,
أريد منك أن تركز بجدية خلال الـ 24 ساعة القادمة، ثم الـ 48 ساعة التي تليها، ثم الـ 72 ساعة التي تليها.
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looking and asking yourself after you meet each person and after you interact with anyone, whether it's a Zoom, a phone call, a text, or an email,
تتأمل وتسأل نفسك بعد أن تقابل كل شخص وبعد أن تتفاعل مع أي شخص، سواء كان ذلك عبر Zoom، أو مكالمة هاتفية، أو رسالة نصية، أو بريد إلكتروني.
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or in person, who is an energy thief and who's an energy investor.
أو شخصياً، من هو لص الطاقة ومن هو مستثمر الطاقة.
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And here's where I want to be really careful about this.
وهنا أريد أن أتوخى الحذر الشديد بشأن هذا الأمر.
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Someone who's stealing your energy isn't always doing it maliciously.
الشخص الذي يسرق طاقتك لا يفعل ذلك دائمًا بسوء نية.
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They may just not know how to deal in energy themselves.
قد لا يعرفون كيف يتعاملون مع الطاقة بأنفسهم.
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So just so you know, someone who's stealing energy isn't a bad person.
لذلك لكي تعلم، الشخص الذي يسرق الطاقة ليس شخصًا سيئًا.
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They're just someone who maybe needs to listen to this episode too.
هم مجرد شخص ربما يحتاج إلى الاستماع إلى هذه الحلقة أيضًا.
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In life, there are energy givers and energy takers.
في الحياة، هناك من يمنح الطاقة ومن يستهلكها.
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Energy givers make you feel safe being yourself.
الذين يمنحون الطاقة يجعلونك تشعر بالأمان عندما تكون على طبيعتك.
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Energy takers make you question yourself.
الشخصيات المستنزفة للطاقة تجعلك تشك في نفسك.
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Energy givers listen to understand.
مُعطو الطاقة يستمعون ليفهموا.
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Energy takers, well, they listen to reply.
مستهلكو الطاقة، حسناً، هم يستمعون فقط لكي يردوا.
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Energy givers want to see you win, even if they're losing.
الذين يمنحون الطاقة يريدون أن يروك تفوز، حتى لو كانوا هم يخسرون.
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Energy takers only cheer when they're ahead.
مستهلكو الطاقة لا يهتفون إلا عندما يكونون متقدمين.
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Energy givers inspire action.
مُعطّو الطاقة يلهمون العمل.
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Energy takers drain motivation.
مستنزفو الطاقة يقللون من الدافع.
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Energy givers recharge you with honesty.
الذين يمنحون الطاقة يعيدون شحن طاقتك من خلال الصدق.
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Energy takers exhaust you with drama.
مستهلكو الطاقة يُنهكونك بالدراما.
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Energy givers make hard days feel manageable.
مصادرو الطاقة تجعل الأيام الصعبة تبدو قابلة للإدارة.
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Energy takers make easy days feel hard.
مستهلكو الطاقة يجعلون الأيام السهلة تبدو صعبة.
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And energy givers ask you how you really are.
ويسألك من يمنحون الطاقة عن حالك الحقيقي.
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Energy takers ask but don't really care about the answer.
الذين يستهلكون الطاقة يسألون لكنهم لا يهتمون حقًا بالإجابة.
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Energy givers respect your boundaries.
الذين يمنحون الطاقة يحترمون حدودك.
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Energy takers test them and call you difficult when you hold them.
الذين يستنزفون طاقتك يختبرونك ثم يصفونك بالصعوبة عندما تضع لهم حدوداً.
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So I wanted to give you that list because here are the two lessons.
لذلك أردت أن أعطيك تلك القائمة لأن هنا الدرسين.
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Know who are the energy takers and givers in your life.
اعرف من هم مستهلكو الطاقة ومُعطوها في حياتك.
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And number two, be an energy giver.
وثانيًا، كن شخصًا يمنح الطاقة.
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Don't be an energy taker.
لا تكن شخصاً يستنزف طاقة الآخرين.
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Part two, here are the subtle ways people drain you.
الجزء الثاني، إليك الطرق الخفية التي يستنزفك بها الناس.
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Sometimes it happens so subtly that you don't even recognize it.
أحيانًا يحدث الأمر ببراعة شديدة لدرجة أنك لا تدركه حتى.
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And it takes months, maybe even years for you to recognize
ويستغرق الأمر أشهرًا، وربما سنوات حتى تدرك ذلك
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that this individual or this group of people haven't been filling you up.
أن هذا الفرد أو هذه المجموعة من الأشخاص لم يكنوا يمنحونك الشعور بالرضا.
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Number one, the emotional dumper.
الأول، من يفرغ مشاعره على الآخرين.
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They call it venting, but really it's unloading.
يسمونها تفريغًا، لكنها في الحقيقة تفريغ للعبء.
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Every conversation is about their chaos, their crisis, their stress.
كل محادثة تدور حول فوضاهم، أزمتهم، توترهم.
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And when you try to share something back, It circles back to them.
وعندما تحاول مشاركة شيء ما مرة أخرى، فإنه يعود إليهم.
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I can't tell you how many people in my life have
لا أستطيع أن أخبرك كم عدد الأشخاص في حياتي الذين
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noticed where they don't have the capacity to think of life beyond themselves.
لاحظت أنهم لا يمتلكون القدرة على التفكير في الحياة خارج نطاق أنفسهم.
87
I realized that even when I want to help, I don't know if I'm even able to because they're
أدركت أنه حتى عندما أرغب في المساعدة، لا أعرف ما إذا كنت قادرًا على ذلك حقًا لأنهم
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so lost in their own world
منغمسون تمامًا في عالمهم الخاص.
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that all they wanna do is bring it back to another thing about them and they're looking for assurance.
كل ما يريدون فعله هو إعادة الحديث إلى موضوع آخر يتعلق بهم، وهم يبحثون عن الطمأنينة.
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They're looking for validation.
إنهم يبحثون عن إثبات الصحة.
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They're looking for reassurance.
إنهم يبحثون عن الطمأنينة.
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They're looking for support.
إنهم يبحثون عن الدعم.
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They're looking for help.
إنهم يبحثون عن مساعدة.
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It's always about them.
الأمر دائمًا يتعلق بهم.
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And it's subtle because in the beginning, you might think you're helping.
وهذا الأمر خفيف لأنك في البداية قد تعتقد أنك تقدم المساعدة.
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You might think you're the fixer and you might even like that.
قد تظن أنك الشخص الذي يحل المشاكل، وربما تحب ذلك حتى.
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You may even want to be the fixer.
قد ترغب حتى في أن تكون الشخص الذي يحل المشاكل.
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See, it's not that this person's taking advantage of you.
انظر، الأمر ليس أن هذا الشخص يستغلك.
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They're actually enabling who you want to be.
إنهم في الواقع يمكّنون الشخص الذي تريد أن تكونه.
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So it can be your responsibility as well to recognize that you're trying to be the healer.
لذا يمكن أن يكون من مسؤوليتك أيضًا أن تدرك أنك تحاول أن تكون المعالج.
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They want to be the healed.
يريدون أن يكونوا هم الذين شُفوا.
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but in reality, neither of you win.
لكن في الواقع، لا يفوز أي منكما.
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Number two, the chronic taker.
النوع الثاني، المستخدم المزمن.
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You've helped them move, listen through breakups, give an advice.
لقد ساعدتهم في الانتقال، واستمعت إليهم خلال فترات الانفصال، وقدمتم لهم النصائح.
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But when you need something, they're busy.
لكن عندما تحتاج إلى شيء ما، يكونون مشغولين.
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They've got a different priority.
لديهم أولويات مختلفة.
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This one's heartbreaking because you put your heart on the line.
هذا الأمر مُحزن للغاية لأنك تضع قلبك على المحك.
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You went out of your way for that person.
لقد بذلت جهداً إضافياً من أجل ذلك الشخص.
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You did things for them when it was inconvenient for you.
لقد فعلت أشياء من أجلهم حتى عندما كان الأمر غير مريح لك.
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And when you need one small thing, they don't have any time.
وعندما تحتاج إلى شيء بسيط واحد، لا يكون لديهم أي وقت على الإطلاق.
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This one is so heartbreaking, but it's important to notice.
هذا الأمر محزن للغاية، لكن من المهم الانتباه إليه.
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Now, I'm not saying that every relationship you have turns into a transactional analysis.
الآن، أنا لا أقول إن كل علاقة تمر بها تتحول إلى تحليل معاملاتي.
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I'm not asking you to keep score or keep count.
أنا لا أطلب منك أن تحسب النقاط أو تحصي الأعداد.
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And I'm asking you to check with yourself.
وأنا أطلب منك أن تراجع نفسك.
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If you can keep giving without needing their help, that's incredible.
إذا كنت تستطيع الاستمرار في العطاء دون الحاجة إلى مساعدتهم، فهذا أمر مذهل.
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Good for you.
مبروك لك.
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But chances are, it's going to wear away and tire out the relationship that you're trying to build.
لكن من المرجح أن يؤدي ذلك إلى تآكل العلاقة التي تحاول بناءها وإرهاقها.
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The third subtle way that people drain your energy is the boundary tester.
الطريقة الدقيقة الثالثة التي يستنزف بها الناس طاقتك هي الشخص الذي يختبر حدودك.
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Pay attention to this one.
انتبه لهذا.
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They'll say, can you just, or it will only take a second.
سيقولون، هل يمكنك فقط، أو أن الأمر سيستغرق ثانية واحدة فقط.
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They push because you've trained them that your time is flexible.
يضغطون عليك لأنك درّبتهم على أن وقتك مرن.
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This one's huge for me, right?
هذا الأمر مهم جداً بالنسبة لي، أليس كذلك؟
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This person makes it sound like their request is so small, but in fact, they're just testing your boundary.
هذا الشخص يجعل طلبه يبدو وكأنه بسيط جدًا، لكن في الحقيقة، هو يختبر حدودك فقط.
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You just said, I don't think I can do that this weekend.
لقد قلت للتو، لا أعتقد أنني سأتمكن من فعل ذلك عطلة نهاية الأسبوع هذه.
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And they message you saying, what about Saturday morning just for 30 minutes?
ويرسلون لك رسالة يقولون فيها، ماذا عن صباح يوم السبت لمدة 30 دقيقة فقط؟
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You just said, I'm really sorry.
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I've already committed to an event that night.
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And they'll message you back and say, well, remember I helped you with your birthday, right?
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They push your boundary.
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If you've had the courage to state your boundary to a friend or person in your life, and they use that boundary against you or believe that it's flexible,
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they're draining your energy.
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If you said to someone, I can't make it this weekend.
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And they said, what about Saturday morning?
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They don't value your boundaries.
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If you said to someone, hey, I'd really like to keep it private.
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And they said, hey, can I please bring a couple of friends?
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They don't respect your boundaries.
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If you've had the courage to state how you feel and someone sees that as flexible, you've got to recognize that's draining your energy.
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Because guess what?
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It already took so much energy for you to be honest.
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And now you've got to focus again on projecting the truth.
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And that's hard.
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The fourth way that people drain your energy is called the compliment parasite.
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They admire you, but it's conditional.
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They celebrate your wins until your light makes them feel small.
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All of a sudden, when you found someone that you love, you're in a relationship, you now get this passive aggressive version of them.
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You just got a promotion at work, they can't really handle it.
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You just made a move outside of work, they don't know if they can deal with it.
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You just moved in with your partner, they've got something to say.
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If every time you have some good news to share and you struggle to share it with this particular friend, it's because they're draining your energy.
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If you can't share something positive that's happening in your life with a friend
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because they might feel agitated or uncomfortable about it, you're not that close.
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You're not that close if you can't share your wins with someone.
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You think you're close to someone when you can tell them about a bad day.
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Well, you're really close to someone when you can tell them about your good day.
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Someone who is there for you when you're losing is a great friend.
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Someone who can celebrate you when you're winning, when they're losing, is a phenomenal friend.
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Number five in the subtle way that people drain your energy is the situational friend.
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They show up when you're shining.
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They disappear when you're struggling.
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Here's the truth.
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Not all drains are obvious.
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Sometimes the people who take the most energy are the ones who smile at you the most.
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And that doesn't make them bad.
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It just means you had to get better at choosing where to pour.
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Because some people don't mean to drain you.
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They just haven't learned how to fill themselves.
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If you're ready to make this Valentine's Day, one, they'll always remember, show them how you feel with a gift from Pandora Jewelry that unlocks something deeper.
169
Their heartfelt charms, sparkling pieces, and engraveable jewelry say all without saying a word.
170
I love it when a gift has intention behind it.
171
This year, I'm thinking about getting something for Radhi, not just because it's Valentine's Day, but because I love finding little ways to appreciate her.
172
Make it more than a gift this Valentine's Day with Pandora jewelry.
173
From heartfelt charms to beautifully crafted rings and necklaces, each piece is designed to feel personal, intentional, and full of meaning.
174
So this Valentine's Day, make it personal, make it memorable, and make it more than a gift with Pandora.
175
Visit your local store or shoppandora.net today.
176
Part three, the inner leaks.
177
Now let's flip it.
178
Sometimes it's not them draining you, it's you draining yourself.
179
You over give because you're scared of losing love.
180
You say yes because you don't want to disappoint.
181
You stay silent because you fear being labeled difficult.
182
You confuse exhaustion with productivity.
183
You mistake being busy for being valuable.
184
You confuse being available for being kind.
185
You mistake being agreeable for being good.
186
You mistake being selfless for being loved.
187
Ask yourself this, what part of you believes love must be earned through exhaustion?
188
When you start seeing where your own leaks are, you realize protecting your energy isn't about cutting people off.
189
It's about stopping the self-betrayal.
190
So many of us think our energy is being drained, our energy is being used, our energy is being exploited.
191
and in reality, we're the ones allowing access.
192
If every time you get home, someone's already in your house because you told them where the key was hidden, is that your responsibility or theirs?
193
If someone always expects you to be there for them because you always change your plans to show up, is that your responsibility or theirs?
194
People will only take advantage of you to the extent you allow them access to you.
195
If you're always available because you think that means you're kind, people will take advantage of that.
196
If you're always around and flexible to show that you're nice, people will take advantage of you.
197
People may like you because you're available, but people will respect you when access to you is protected.
198
When you have boundaries, when you know who you are, when you know what your priorities are what you can and can't do.
199
If you're scared to say no to a friend because you feel they're going to be hurt or upset, chances are you're not actually that close to them.
200
Because if you're close, your no should be understood as I really can't do this, not that I don't care.
201
Because if you're close and you said no, chances are you had something really important come up.
202
Part four, how to protect your energy without becoming cold.
203
Look, let's get practical.
204
I think it's really hard to say no without feeling like you're coming across cold.
205
It's really hard to set a boundary without feeling like you think you're more important.
206
It's really hard to say you have a priority without making the other person feel insignificant.
207
So here's what I use.
208
I call it the three boundary rule.
209
Number one, physical boundaries, space and time.
210
Who gets your mornings?
211
Who gets your weekends?
212
Delayed replies are self-care.
213
Alone time is protection, not isolation.
214
If you know what times and days, I remember I have a really good friend actually, who's one of my closest friends in LA.
215
And I remember when I first met him, I told him, I was like, weekends are really for my wife.
216
I'm free a couple of weekday evenings, but on the weekends, I love spending time with Radhi.
217
And we like spending time with our couple friends so we can all spend time together.
218
And this was a guy friend that I spent one-on-one time with.
219
All of a sudden, it made it really clear when I was available and when I wasn't.
220
And now we spend time together on weeknights and we love it.
221
It's awesome.
222
Number two, emotional boundaries.
223
Stop absorbing moods that aren't yours.
224
Just because someone's anxious doesn't mean you have to be.
225
You can hold compassion without carrying their chaos.
226
Sometimes I realized that I had a few friends who would text me like everything was an emergency.
227
And in the beginning, I saw it as being a good friend to always be around.
228
This would be midnight, 1am, canceling a meeting in between work.
229
And every time I spoke to them, I realized it wasn't that big an emergency.
230
And then I wouldn't hear about them or from them for months.
231
And I thought to myself, wait a minute, how can I react to this better?
232
So now when they erratically reach out I'll message back and say Hey, I've got time in three days We can talk properly
233
And that's true I'm not lying I'm not playing hard to get It's reality
234
And all of a sudden When I'll message them in three days to check in They'll say Oh yeah, no worries I figured it out All of a sudden I'm able to protect my emotional boundaries
235
Number three Energetic boundaries This is the quiet spiritual layer Prayer,
236
meditation, nature, stillness All of these cleanse the residue of other people's energy.
237
When you don't do this, you carry invisible clutter.
238
You start confusing other people's emotions for your own.
239
This resonated with me strongly.
240
A lot of people ask me, Jay, how do you carry so many people's stories and so much people's weight?
241
And I have two answers.
242
The first is I have a very clear practice that allows me to constantly cleanse and heal myself my meditation practice, my morning routine, my prayer.
243
And the second is I don't believe I'm holding it.
244
The universe is, God is.
245
There's something much bigger than me that's holding that, but I've got to be connected to that in order for it to be held.
246
Here are a few practical tools that will help you.
247
Number one, the pause test.
248
If you dread replying, you're probably overextending.
249
When you're overthinking a text, when you're overwhelmed by someone's response,
250
it's showing you that there's something about that relationship that doesn't have the right energy.
251
Because if someone's really in your life for all the right reasons, you don't feel that tension with them.
252
Recognize that there's something that needs to be clarified in this relationship or distance is probably better.
253
The next practical step is called the energy audit.
254
Each week, write down what gives and what drains.
255
Notice the patterns.
256
And also be really clear about how much energy you actually have to expend.
257
I always say to my team, I can probably do around two work events a week when I'm at my best energy.
258
That's the most I want to do.
259
And when I have that capacity, I now become selective.
260
Whereas if I just said, yeah, sure, I'll go to any work events, I could be at work events five to six nights a week, and I'd have no energy whatsoever.
261
Number three, the 24-hour rule.
262
Don't say yes right away.
263
Buy yourself the space to check your energy before committing.
264
If you want to stop draining your energy, try this.
265
When someone asks you if you can do something, you check your calendar, but you rarely check your energy.
266
At the same time as checking your calendar and your time, check your energy.
267
Do you want to show up there at 50%?
268
Will that be enough?
269
Do you want to show up at 100%?
270
Is that where you want to be at?
271
Knowing what level of energy is as important as knowing the amount of time you have.
272
Remember that boundaries aren't rejection, they're clarity.
273
They tell others where you end and they begin because your peace is not up for negotiation.
274
And if someone sees your clarity as rejection, that says more about them than it does about you.
275
Boundaries don't mean you don't care.
276
they mean you finally care about yourself as well.
277
Boundaries don't make you selfish, they make you self-respecting.
278
Boundaries don't make you hard to love, they make you harder to manipulate.
279
And boundaries don't control others, they remind you that you can only control yourself.
280
Part five, reclaiming your light.
281
So here's the truth.
282
You can be compassionate and still have boundaries.
283
You can be loving and still say no. You can care deeply and still protect your peace
284
because your energy is sacred and the world doesn't need more drained, depleted, over-giving people.
285
It needs people who are alive, aligned, and lit from within.
286
Take a deep breath.
287
Breathe in energy that nourishes you.
288
Breathe out energy that depletes you.
289
You don't owe anyone your burnout.
290
You owe yourself your peace.
291
I think it's so important for us to realize that when you give people your leftovers,
292
you're actually not being able to give your best to them.
293
and that's when you feel inadequate and they don't feel good either.
294
If I'm exhausted and I can't make it to an event tomorrow night and I don't go,
295
I've just saved someone from having to deal with my fatigue.
296
And if something's really important to me, I can actually prepare my energy to make sure I can be my best there.
297
Now, there are plenty of things that I go to where I'm 50% of myself, but I know that that's all that's required and that's okay.
298
And if I don't think I can bring my best to something that needs me to be at my best, I sure don't want to show up because I know what it requires.
299
So it's really important that you create rules and systems because when you get tired, when you get frustrated, when you get annoyed,
300
that's how you protect yourself.
301
So because I know I only do two work events a night, I can only spend one evening with a group.
302
I know that I need to work out every day and play some pickleball two times a week.
303
That starts to give me rules and systems to protect my energy.
304
And then I can monitor that for a month and see how I feel.
305
It's so important to also know that your priorities can shift in seasons.
306
There may be a season where it's all about going out.
307
There may be a season where it's all about staying in.
308
There may be a season where it's all about building.
309
There may be a season where it's all about breakthrough.
310
It's up to you to define the season and the priorities that come with that season, not keep running behind everyone else's priorities because they'll be endless.
311
They'll be limitless.
312
You could say yes to everyone.
313
Let them down and let yourself down because you felt drained, because you felt fatigued, because you didn't have the right energy.
314
And then you feel even more upset because you think, wait a minute, I came out even when I was tired and you're still upset with me, which fractures your relationship even more.
315
It would have been better to say no, protect the relationship, and come back stronger.
316
Stop thinking that saying no is you being mean.
317
Stop thinking that you saying no is saying you don't care.
318
Stop thinking that you saying no is saying you're not important.
319
No doesn't mean any of those things.
320
It can also mean I don't have enough energy.
321
I'm not ready to go out.
322
I don't feel my best.
323
Or it can simply mean no. If this episode helped you protect your energy today, share it with someone who needs to hear this too,
324
because healing energy, like light, multiplies when shared.
325
Thank you so much for listening to today.
326
Remember, I'm always rooting for you.
327
I'm forever in your corner.
328
And don't forget, your energy is your currency.
329
Manage it like you manage your money, your time, and it will make a difference.
330
See you soon.
331
If you love this episode, you'll love my conversation with Dr. Joe Dispenza on why stress
332
and overthinking negatively impacts your brain and heart and how to change your habits that are on autopilot.
333
Listen to it right now.
334
How many times do we have to forget until we stop forgetting and start remembering?
335
That's the moment of change.
336
No one cares how many times you fell off the bicycle if you ride the bicycle now, you ride the bike.
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
هذا الدرس في المحادثة بمستوى B2 مبني على الفيديو “The 3-Boundary Rule That Will Save Your Inner Peace!”. يحتوي هذا الفيديو على 336 جملة و3919 كلمة للتدرب على الترديد. مدة الكلام 23:39. يتكلم المتحدث بسرعة طبيعية، نحو 166 كلمة في الدقيقة، قريبة من المحادثة اليومية. 87% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات سهلة المتابعة.
أهم المفردات في هذا الفيديو
أصعب 15 كلمة في الفيديو، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| boundary اسم | /ˈbaʊndɹi/ | حَدّ |
| drain اسم | /dɹiːn/ | بَالُوعَة |
| taker اسم | /ˈteɪkɚ/ | آخِذ |
| giver اسم | /ˈɡɪvɚ/ | مُعْطٍ |
| flexible صفة | /ˈflɛk.sɪ.bəl/ | مَرِن |
| confuse فعل | /kənˈfjuːz/ | أَرْبَكَ, حَيَّرَ |
| jewellery اسم | /ˈd͡ʒʊ-/ | مُجَوْهَرَات |
| exploit اسم | /ˈɛksplɔɪt/ | مَأْثُرَة |
| thief اسم | /ˈθiːf/ | لِصّ, لِصَّة |
| investor اسم | /ɪnˈvɛs.tə(ɹ)/ | مُسْتَثْمِر, مُسْتَثْمِرَة |
| heal فعل | /ˈhiːl/ | شَفَى |
| exhaust فعل | /ɪɡˈzɔst/ | اِسْتَهْلَكَ, اِسْتَنْفَدَ |
| fatigue اسم | /fəˈtiːɡ/ | إِرْهَاق, تَعَب |
| rejection اسم | /ɹɪˈd͡ʒɛkʃən/ | رَفْض, إِبَاء |
| theirs | /ðɛɚz/ | لَهُمَا, لَهُم m لَهُن |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| go out فعل | خَرَجَ | |
| come back فعل | عَادَ, رَجَعَ | |
| come out فعل | /ˌkʌm ˈaʊt/ | خَرَجَ, غَادَرَ |
| come up فعل | طَلَعَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- It's how you use your time.
- It's how you connect with people.
- If your energy is drained, you can't achieve anything.
- That's not in your head.
- Is that where you want to be at?
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| الجمل الشرطية if + جملة، will/would + فعل — شرط ونتيجته | if you don't have boundaries, they'll subconsciously · If you said to someone, hey, I'd really · if I just said, yeah, sure, I'll go |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | is drained · is sucked · being pulled |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | Have you ever noticed · I've learned · You've helped |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | everyone who wants · someone who maybe · Someone who is |
نطق يحتاج إلى انتباه
يستخدم المتحدث 164 من الصيغ المختصرة، مثل you're, don't, they're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: thief /ˈθiːf/, theirs /ðɛɚz/, breakthrough /ˈbɹeɪk.θɹuː/, enthusiasm /ɪnˈθuziæzəm/
- أصوات “sh” و“zh”: rejection /ɹɪˈd͡ʒɛkʃən/, meditation /mɛdɪˈteɪʃn̩/, compassionate /kəmˈpæʃənət/, shameful /ˈʃeɪmfəl/, conditional /kənˈdɪʃ.ə.nəl/
- الكلمات الطويلة — انتبه لموضع النبر: autopilot /ˈɔtoʊˌpaɪlət/, erratically /ɪˈɹæt.ɪk.li/, insignificant /ˌɪnsɪɡˈnɪfɪkənt/, compassionate /kəmˈpæʃənət/, conditional /kənˈdɪʃ.ə.nəl/
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 boundary, drain, taker.
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.