Shadowing-Übung: Discipline really is this simple - Steven Bartlett’s Rule - Englisch Sprechen Lernen mit Video
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I got to show you this.
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So Mark Manson put this quote up a few months ago, and I've not been able to stop thinking about it.
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The most important question to ask is what pain do you want in your life?
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What are you willing to struggle for?
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Anything worthwhile is going to require some degree of pain and struggle.
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So if you're oriented toward the pain and the struggle, you're probably going to be more aligned with what you're capable of accomplishing rather than if you just orient toward the pleasures.
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So good, because we say find the thing which you enjoy the most,
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but really what you're finding is what is the pain you're prepared to swallow the most.
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Nothing worthwhile is going to come without discomfort.
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You know, even for me and you, love doing the show, love speaking to all these interesting people, get to fly around the world.
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But I would be lying if I said, I love writing show notes or doing researching in Guatemala airport at three in the morning
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because I'm on a delayed flight and I've got a flight, I've got an episode tomorrow.
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Like it's grind.
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It's grind that I care about and it's grind that I can do that other people couldn't do.
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But it's not not grind, right?
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This goes to the discipline equation.
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Yes, yes, yes.
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You might be - I'm familiar with, let's hit it, hit it.
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Because that really embodies it.
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That Mark Manson quote about the pain you're willing to encounter.
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I was trying to figure out why there's some areas in my life where I'm disciplined
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and other areas of my life where I seem to lack discipline.
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Kind of what I was saying earlier about being a dualistic type of individual.
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And I came up with this discipline equation
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that I'd love to interrogate with you
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because I've not thrown it at enough people to know that if it's true or not.
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So discipline equals the importance of the goal plus, let's just say the importance of the goal to you.
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So the subjective importance of the goal.
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How much does that goal matter to you?
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Plus the psychological enjoyment you get in the pursuit of the goal, right?
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So as you pursue the goal, how psychologically enjoyable and reinforcing is that for you, minus the psychological cost of the pursuit of the goal.
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So I'll run you through some examples.
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Simon Sinek said to me, well, Steve, I take the bins out at 7am in the morning yesterday.
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I didn't want to do that, but I did it.
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So okay, let's run that through the framework.
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What would happen if you didn't take the bins out?
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That sort of underpins and defines the importance of that goal.
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Well, he'd get a fine
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and then he'd have an overflowing bin out the front of his house
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so the why is high the psychological enjoyment of pursuing taking the bins out is very low right
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and the friction of getting out of bed at 7am is high
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but thankfully the why is so strong that regardless of the fact
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that the pursuit the enjoyment of the pursuit is low
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and the friction is high the behavior still occurs going to
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the gym learning to DJ in all areas of my life I can run it through
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that equation and go okay
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so in the pandemic the reason I've been going to the gym for three years straight now is
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because my why surged the perception of the importance of
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that goal searched i saw how our existing health correlates to our health outcomes
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and i realized for the first time in my life this clear thought
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that i couldn't unshak that my health is my first foundation it is this table
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that everything i love and care about sits upon so that has to be
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my number one priority reflected in my schedule so that that changed
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that went up the psychological pursuit of going to the gym
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is kind of enjoyable there's a bit of a dopamine release there
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and it's fun to do that feels good for my self -esteem and the friction associated with it is low unless
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unless i go to a gym where people know me
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and i spend the whole time talking then what i what happens
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if i'm put in that situation
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so i don't go to the gym the discipline equation changes
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so part of the reason i made a big investment in a company called until is
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because i can have somewhere i can work out
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and focus on the workout genuinely that's one of the things
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that actually changed my relationship with the gym
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and nearly threw me off the habit yeah was that psychological cost
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so how do you how does
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that sit with you it does this you've got the discipline equation death time
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and discipline yeah what's the death part so like
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when i started writing
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that particular chapter in my book to understand discipline you have to understand the scarcity of time
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because you know so i i started
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because i was going to write a chapter about time management people want to know how to manage their time
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and as i went through the hundreds of available time management
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techniques i realized the promoter technique the time blocking all this
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one two three four the abc the reason why there's
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so many time management techniques is because none of them work unless you have this underlying thing called discipline.
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It's the same in the fad diet industry.
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That industry will always churn out new things because there's an underlying issue, which is discipline.
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So it's kind of a mirage industry.
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So the chapter pivoted and started focusing on discipline.
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Well, the next thing was time.
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Why is time important?
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Around the numbers, if you're, how old are you now?
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35. Okay.
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So you have, if you reach the average age of an American, you have just over 17 ,000 days left to live.
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And I think all of that goes to show
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that time is the currency we're playing with in every moment of our lives.
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It's a center point of our influence.
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I talk about the roulette table of my life.
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It's a frame I think through where we wake up in the morning with these 24 chips.
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If you spend eight hours sleeping, you wake up with six, 16 chips left.
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And how you place those chips on this roulette table
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that sits in front of us just before the wheel spins every day determines all of our outcomes in our lives.
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So I've chosen now to allocate two chips to this little piece here called fitness, the roulette table spins, and I get my returns.
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As I went down that chapter, I realized that in the context of time and death and time management, the most important question to answer the fundamental is discipline.
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How can I allocate more of these chips to the things that are in line with my values?
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Where does this thing called discipline come from if it underpins everything we do?
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It even underpins what you just said there with Fred again and that Mark Manson quote.
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The reason why Fred again is doing that is because his discipline equation is in line.
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If for whatever reason you just tipped any part of that equation, you could knock him off that discipline.
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With Jimmy Carr and with all these people that go do that decade of dedication to become masters in their craft, if you look to their discipline equation, you'll see moments where the friction came up and they fell off,
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or they got writer's block, or whatever it might be called in their context.
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And then, so you can influence your discipline, if you understand that equation.
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When my DJ equipment was on the floor of my spare room, I did not DJ.
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The minute I put it on my kitchen counter
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and had it one button away from being able to practice at any given moment
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and put it right in front of me same thing for any creator
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if you're starting to do a youtube channel
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and this is this is a life hack here you remember you might have had this in your house
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when you were younger radio uh infrared socket turner on
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or it's like a single remote it's like 10 bucks on amazon
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and you leave the wall socket on at all times
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and you run it through one of these additional sockets
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and then you plug your shit into that thing yeah
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and it's like 10 bucks right on amazon my entire studio at home is run through one of these
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so i go in and i just press one two three four
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and everything comes on because
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when i was first starting out it was super effortful for me to set up the camera
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and i'm going to do the thing
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and i'm already trying to learn to do youtube and it's terrifying
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and i'm looking into this black lens and it stares back at me friction
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precisely same as you dj kit can't be on the floor
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if you want me to practice as much as possible
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or make get it in the way put it in the
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way of things right it's almost harder for me to dj than it is for me to avoid it.
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It was on my kitchen counter.
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So I would sometimes be going into the kitchen to eat something and just, oh, press the button.
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I'm off.
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Four hours later, I've just done a four -hour DJ practice.
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If you think about, give me something in your life you're disciplined at, and we'll run it through the equation.
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Something you've shown great discipline at.
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Recording the podcast.
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Recording the podcast.
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Does it really matter to you?
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Yes.
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Is there psychological enjoyment from the pursuit?
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Yes.
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Is the friction high?
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What's the level of friction?
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Four out of ten.
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Four out of ten.
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But if we added up the first part of the equation, how much does it matter to you out of ten?
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Ten.
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And how much, what's the psychological enjoyment of the pursuit?
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Nine.
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So I'd say we're about 19 take away four.
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And because it's positive, the behavior will occur.
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You can do that as a minus four, right?
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The behavior will occur.
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If at any point the friction gets really high, and for whatever reason, if the pursuit of it or the why behind, you know, the subjective meaning behind it falls, the behavior will not occur.
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I've heard you do this with your meditation practice.
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Yeah.
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Which is why you're not meditating.
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Yeah, exactly.
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My why isn't strong enough.
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I haven't quite had the evidence to know.
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The intrinsic enjoyment of it as well.
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Sometimes we need a little bit more pain, right?
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It's a robust way to frame it.
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I guess if Alex was sat here, he would say, we might say, a lot of people are driven by pain rather than pleasure, right?
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100%.
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And that's the why part.
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The chip on your shoulder accounts for so much.
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It can account for so much right?
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You know, somebody who had a really bad period of mental health, they suffered with anxiety attacks, and it lost them something or somebody scorned them,
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and they go, oh, okay.
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And then they decide to commit themselves to mental health and improving the texture of their own mind.
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That's coming from a place of wanting to prove other people wrong.
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Whether someone is driven or dragged is impossible to tell on the surface.
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And I've sat in my podcast over and over again and asked people, are you driven?
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Are you being dragged by something?
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When I say dragged, I mean, some kid on the playground at seven years old told you you're a scumbag and you'll never be anything and you're poor.
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And then that's dragged you.
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That insecurity and that shame has dragged you to entrepreneurship and to becoming a millionaire.
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Driven is what, you know, Gary Vaynerchuk describes to me where he says his mother loved him
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so much and she encouraged him so much that he had that drive to kind of like prove her right.
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Whatever force it is, it comes down to why, which is the start of the equation.
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And even in my case, super tons of shame as a kid, the only black kid in an all white area pretty much.
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The poorest family in our street, definitely.
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Dilapidated house in the context of a wonderful area.
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Deep shame and insecurity about not being enough.
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Drove me like I was an obsessed, hungry dog for still doing it now.
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If you enjoyed that clip with Stephen, then press here for the full length podcast.
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Go on, press it.
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Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung auf Niveau B2 basiert auf dem Video „Discipline really is this simple - Steven Bartlett’s Rule“. Diese Wörter kommen am häufigsten vor: discipline, equation, goal. Dieses Video enthält 193 Sätze und 2366 Wörter zum Nachsprechen. Der gesprochene Teil dauert 10:45. Der Sprecher spricht schnell, etwa 220 Wörter pro Minute – rechne mit verbundenen und verkürzten Lauten. 84 % der Wörter gehören zu den 3.000 häufigsten im Englischen; den Rest solltest du dir vor dem Üben ansehen.
Wichtiger Wortschatz in diesem Video
Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| equation Substantiv | /ɪˈkweɪ.ʒən/ | Ausgleich, Gleichgewicht |
| friction Substantiv | /ˈfɹɪkʃən/ | Reibung |
| pursuit Substantiv | /pɝˈsut/ | Verfolgung, Streben |
| enjoyment Substantiv | /ɪnˈd͡ʒɔɪ.mənt/ | Genuss, Vergnügen |
| grind Verb | /ˈɡɹaɪnd/ | mahlen, zermahlen |
| podcast Substantiv | /ˈpɑdˌkæst/ | Podcast, Audio-Internetsendung |
| roulette Substantiv | /ɹuːˈlɛt/ | Roulette |
| underpin Verb | /ˌʌn.dəˈpɪn/ | untermauern, stützen |
| socket Substantiv | /ˈsɑkɪt/ | Steckdose, Buchse |
| allocate Verb | /ˈæl.ə.keɪt/ | belegen, zuordnen |
| insecurity Substantiv | Unsicherheit | |
| worthwhile Adjektiv | /ˌwɜː(ɹ)θˈwaɪl/ | lohnend, wertvoll |
| subjective Adjektiv | /səbˈd͡ʒɛktɪv/ | subjektiv |
| enjoyable Adjektiv | /ɛnˈd͡ʒɔɪ.ə.bl̩/ | angenehm, unterhaltsam |
| minus | /ˈmaɪ.nəs/ | weniger, minus |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| come up Verb | erscheinen | |
| come up with Verb | ausdenken | |
| figure out Verb | herausfinden | |
| get back to Verb | sich melden | |
| go down Verb | absteigen, hinabsteigen | |
| go up Verb | hinaufgehen, steigen | |
| run through Verb | durchgehen | |
| set up Verb | /ˌsɛt ˈʌp/ | aufbauen, für den Einsatz vorbereiten |
Sätze zum Wiederholen
Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:
- What are you willing to struggle for?
- How much does that goal matter to you?
- What would happen if you didn't take the bins out?
- Around the numbers, if you're, how old are you now?
- Does it really matter to you?
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect Continuous have/has been + -ing – eine Handlung, die früher begann und noch andauert | I've been going · you've ever been wondering |
| Bedingungssätze if + Satz, will/would + Verb – eine Bedingung und ihre Folge | if Alex was sat here, he would say |
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | I've not been · I've not thrown · I've chosen |
| Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut | might be called · is run · was sat |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 53 Kurzformen und abgeschwächte Formen, zum Beispiel you're, I've, I'm. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die Laute „sh“ und „zh“: equation /ɪˈkweɪ.ʒən/, friction /ˈfɹɪkʃən/, mirage /mɪˈɹɑːʒ/, entrepreneurship /ˌɑn.tɹə.pɹəˈnɝ.ʃɪp/, meditation /mɛdɪˈteɪʃn̩/
- Lange Wörter – auf die Betonung achten: demonetize /diˈmɑnətaɪz/, dilapidated /dɪˈlæpɪdeɪtəd/, interrogate /ɪnˈtɛɹəɡeɪt/, entrepreneurship /ˌɑn.tɹə.pɹəˈnɝ.ʃɪp/, millionaire /ˌmɪl.i.əˈnɛə(ɹ)/
Laute, die Deutschsprachigen schwerfallen:
- /w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): equation /ɪˈkweɪ.ʒən/, worthwhile /ˌwɜː(ɹ)θˈwaɪl/, swallow /ˈswɑ.loʊ/, workout /ˈwɝk.aʊ̯t/
- Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: grind /ˈɡɹaɪnd/, subjective /səbˈd͡ʒɛktɪv/, demonetize /diˈmɑnətaɪz/, dilapidated /dɪˈlæpɪdeɪtəd/, infringe /ɪnˈfɹɪnd͡ʒ/
- /æ/ — offener als „ä“: podcast /ˈpɑdˌkæst/, allocate /ˈæl.ə.keɪt/, dilapidated /dɪˈlæpɪdeɪtəd/, cancel /ˈkæn.sl̩/
So übst du mit diesem Video
- Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
- Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
- Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie equation, friction, pursuit.
Was ist die Shadowing-Technik?
Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.