Shadowing-Übung: Mel Robbins: Stop Checking Your Phone First Thing in the Morning - Englisch Sprechen Lernen mit Video
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A lot of my audience is in that 35 to 44 range with outliers on either end, of course.
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But the content that I put out that seems to really resonate with them is how to reinvent yourself,
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how to change, how to get out of being stuck.
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And I feel like a lot of people are in
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that age range where they might not be living the life that they want to live.
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They're living the life that's maybe expected or maybe they're not exactly where they thought they would be.
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So I want to start there and talk about your story a little bit.
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First, I want to say something about being stuck.
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Being stuck is, I think, one of the most universal experiences in life, and it is profoundly misunderstood.
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When you are stuck, it does not mean things are broken.
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It means it's time for a change.
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And you can go through years of your life on autopilot, feeling discouraged and checked out.
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But there comes a moment where you start to say the word stuck.
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I feel stuck.
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And what that means to me is you just woke up
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and you are starting to realize that there is more that you want out of life.
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This is another huge insight that really changed my life.
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You know, I would look at everybody else's life, especially when I was struggling, and I would think, oh my gosh,
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why didn't I marry a guy in finance?
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You know, I married this dude who cares about people.
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Like, why didn't I marry somebody that was chasing money?
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Like, why didn't I, why I made all these mistakes?
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Like, I want her life.
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I want that life." And, you know, I was chasing what I thought other people's life looked like.
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I wasted so much time doing that.
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And I missed for years the answer, which is the person
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that stares back at you in the mirror every single morning is the one person you spend your entire life with.
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That's the person that needs to be proud of you.
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That's the person that's going to change your life.
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And you change your life not by thinking about the big things.
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Here's how you change your life.
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Think about the average Tuesday.
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If I were to follow you around on a Tuesday, what would I see?
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You would see, let's see, I work out.
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What time do you get up?
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Usually between 6 .30 and 7.
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Great.
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I will.
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What's the first thing you do?
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Honest.
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Oh, no. Yeah.
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I go, I talk about this all the time.
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I've tried the sunlight in the eyes.
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I've tried the meditating before I look at my phone.
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I just can't.
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I look at my phone.
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Hold on.
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Hold on.
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Hold on.
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Hold on.
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Oh, okay.
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Won't.
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I won't.
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Yeah.
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You won't.
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Okay.
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So, so let's be honest about that.
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And as you're listening or watching, everywhere you say can't, I want you to insert won't.
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Okay.
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So I, I won't, but I don't find that it has negative consequences for me.
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I disagree with you entirely.
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And I think you know that.
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You look embarrassed right now.
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I do?
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Yes.
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I think because...
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Because you're lying.
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You know that this is not a habit.
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And I want to applaud you for going here with me because the person listening and myself included,
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I struggled with this for a long time.
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And I want you to really unpack this.
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Because if you want to feel like you come first in your life,
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the way to do that is to wake up in the morning for yourself
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and to make sure the input that goes into your brain or through your ears or through your eyes,
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that the input first thing in the morning is for you
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and there is nothing on that phone that is more important than you and your mindset,
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your body regulation, your intention during the morning,
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your spiritual practice, which is not about religion.
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It's about you aligning yourself with a bigger vision for your life
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and truly waking up in a way that you put all of that before the world.
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Because what's on the phone is everybody else's stuff.
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And the second that you look at it, I don't care how much resetting we do or walks or everything else.
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It already imprinted first thing in the morning.
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I don't want you to do that.
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I don't.
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I'm going to be defensive for one second.
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I'm going to make my argument. Do it.
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I have tried.
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Are you actually going to argue with me about the fact that you think on a wellness podcast,
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looking at your phone first thing in the morning?
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I'm so honest about that.
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This is like my vice.
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Okay.
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But for me, the reason that I do it is because I feel like I do all my things.
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I have my meditation.
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I do my recovery readings.
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I do my journaling and everything.
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After you look at your phone.
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I find that I have, I really struggle with like that monkey mind of like,
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okay, I have to do this and then I have to do that and da, da, da, da, da.
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So for me, if I wake up, I just make my to -do list, get it all out, brain dump it.
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And then I put the phone away and then my mind is a little bit less cluttered.
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And then I'm like, okay, let's lock in.
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I do my readings, I get in that spiritual place, I do my meditation, and there's less friction for me.
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So yes, that is something that I could absolutely change.
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Can I make a recommendation?
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Yes.
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Okay.
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I love that you're open to this.
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You're very cute when you're embarrassed.
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I would love, love to see you have a notepad.
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Oh, yes.
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I do believe in pen to paper.
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I would love to see you have a notepad.
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Okay.
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And, you know, for you listening or watching, I'm going to advise you to do the same thing.
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And there's two reasons why I want you to do this.
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Number one, there's very interesting research about sleeping and falling asleep.
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that when you go to bed at night,
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if you have a pad of paper next to you and you do a brain dump before you go to sleep,
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the research shows that it helps your mind close those open loops because you've dumped it out of your head onto paper.
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And I believe we'd have to look this up to be sure.
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And I'm working on memory.
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And as a 58 -year -old menopausal woman, sometimes the dots aren't connecting.
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But I believe that the research showed
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that people fall asleep faster by making a to -do list on a piece of paper
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and doing a brain dump than with a sleeping aid.
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And it has to do with your mind not having to keep these unfinished tasks open.
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It's like open tabs.
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Yes.
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In the morning, if your mind is racing,
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I would prefer, based on all the experts that have been on this show and my show,
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I would prefer that you have a piece of paper.
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And let me tell you why.
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I think there is a subconscious hard wiring that our mind
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and body has about holding the phone and what the phone represents,
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because there's this really interesting study that they did related to the power of the phone on the subconscious mind.
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I don't remember who did the study, but when I explain it to you, a lot of people have talked about this,
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so you might be aware of this as you're listening.
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In the study, they had you and I talking, no phones around, okay?
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And they mapped our brains, you could see brain activity, da -da -da -da -da -da.
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The researcher comes over and puts his or her phone on the table, not my phone, not your phone,
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the brain activity completely changed in both our brains simply by having the phone present.
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And it was the researcher's phone.
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And so I believe that you would experience something at a deeper level if it wasn't even in your bedroom,
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that you created that space for yourself.
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And for you listening, I want you to think about this.
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Don't you deserve five to 15 freaking minutes in the morning before you let your freaking boss
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and your friends and all the memes and all the AI crap into your brain?
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If you want to know why you're waking up with anxiety,
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it's because you lay in bed and pour this negativity into your mind and then expect somehow to breathe it out.
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It doesn't work that way.
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You have to start to create space for your brain to exhale.
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You have to create space so that whatever input you're conscious about.
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See, when I wake up in the morning, I don't look at that.
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I'm such an addict, I can't have it on my body.
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I can't have it on my dresser.
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Like, it might as well be an eight ball of cocaine on my dresser because you just reflexively reach for it.
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And so if you want to create new habits, one of the fastest way to do it is change your environment.
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Make the thing that you're trying to not do, put it out of sight.
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And so if you would like better boundaries with your phone, if you would like to wake up and not have panic attacks and crushing anxiety,
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if you would like to have a little space in the morning
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so that you could have a slower morning and you could be more intentional about what is your intention for the day?
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What is the best way for you to wake up? because
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if you are waking up anxious looking at your phone you've already lost a day it's gone
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you're in catch up for for the rest of the day why would you do that to yourself
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Why not try giving yourself five to 15 minutes before you look at your phone?
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And for those of you that are anxious about the fact that you have a job that may need you,
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or you have family that needs to reach you, no problem.
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Here's what you do.
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You say to everybody, hey, I'm really trying to have better boundaries with my phone.
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And I'm not going to have my phone near me when I'm sleeping.
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It's going to be plugged in.
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The ringer is on.
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If you need me, call me.
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But don't text because I'm not going to look at it.
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And I'm probably not going to look at it until about eight o 'clock in the morning.
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You will be shocked how many people do not call you.
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But people will text you all night long.
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And you've been dummy there responding.
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And then you're like, well, why am I so anxious?
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Oh, I don't know.
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So I would love to see what happens in your life
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if you were to do that for just two or three days.
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I'm going to report back.
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Please do.
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I'm open to that.
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Because I also think you're going to find that you're more creative.
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Yes.
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Oh, absolutely.
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Yes.
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And I was thinking of something my ex used to always tell me because he did have infinite wisdom.
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And he was a creative and he always told me, if you want better outputs, you need to change your inputs.
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And that totally aligns with what you're saying.
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Let's hover here for a minute, because I think that's a really important takeaway.
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If you start to really analyze the average Tuesday through input and output,
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and what are you allowing in?
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Because think about all the amazing wellness trackers.
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We track calories.
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We track the amount of steps that we walk.
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We may track the macros in the food that we eat.
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We may track how many days in a row we have a streak.
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We track our sleeping stats.
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We track all of these things related to health.
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The single biggest one that would probably change how you feel day to day is tracking what input are you allowing. And one hack
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that helps me a lot is I think a lot about the way I want to feel in my life
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and then I really control my environment to set me up to be able to make healthier choices
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and I have massive boundaries with who and what is allowed into my mind and who and what gets my attention.
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Wortschatz und Sprechhinweise zu dieser Lektion
Diese Sprechübung basiert auf dem Video „Mel Robbins: Stop Checking Your Phone First Thing in the Morning“. Dieses Video enthält 208 Sätze und 2116 Wörter zum Nachsprechen. Der gesprochene Teil dauert 12:10. Der Sprecher spricht in natürlichem Tempo, etwa 174 Wörter pro Minute, ähnlich wie im Alltagsgespräch. 86 % der Wörter gehören zu den 3.000 häufigsten im Englischen; den Rest solltest du dir vor dem Üben ansehen.
Wichtiger Wortschatz in diesem Video
15 lernenswerte Wörter aus dem Video, mit Aussprache und Bedeutung:
| Wort | Aussprache | Bedeutung |
|---|---|---|
| dump Verb | /dʌmp/ | freisetzen |
| boundary Substantiv | /ˈbaʊndɹi/ | Grenze |
| anxious Adjektiv | /ˈæŋkʃəs/ | ängstlich, besorgt |
| anxiety Substantiv | /æŋˈzaɪ.əti/ | Unbehagen, Nervosität |
| chase Verb | /t͡ʃeɪs/ | jagen, verfolgen |
| output Substantiv | /ˈaʊtpʊt/ | Output |
| marry Verb | /ˈmæɹi/ | heiraten |
| spiritual Adjektiv | /ˈspɪɹɪt͡ʃuəl/ | geistig |
| asleep Adjektiv | /əˈsliːp/ | schlafend |
| intention Substantiv | /ɪnˈtɛnʃn̩/ | Absicht |
| habit Substantiv | /ˈhæb.ɪt/ | Gewohnheit, Gepflogenheit |
| embarrassed Adjektiv | /ɪmˈbæɹ.əst/ | verlegen |
| align Verb | /əˈlaɪn/ | in Linie stellen, anreihen |
| wellness Substantiv | /ˈwɛl.nɪs/ | Wohlbefinden, Wellness |
| universal Adjektiv | /ˌjunəˈvɜɹs(ə)l/ | allgemein, Allgemein- |
Phrasal Verbs, die du hören wirst
| Wort | Aussprache | Bedeutung |
|---|---|---|
| wake up Verb | /ˌweɪk ˈʌp/ | aufwachen, erwachen |
| check out Verb | überprüfen | |
| get up Verb | aufstehen | |
| put out Verb | rausbringen, raussetzen | |
| work out Verb | /ˌwɝk ˈaʊt/ | ausrechnen |
Sätze zum Wiederholen
Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:
- That's the person that's going to change your life.
- Here's how you change your life.
- What time do you get up?
- What's the first thing you do?
- Can I make a recommendation?
Grammatik in diesem Video
Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:
| Struktur | Im Video |
|---|---|
| Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist | I've tried · have tried · you've dumped |
| Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut | being stuck · be plugged · will be shocked |
| Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache | answer, which is · practice, which is |
Aussprache, auf die du achten solltest
Der Sprecher verwendet 60 Kurzformen und abgeschwächte Formen, zum Beispiel I'm, you're, don't. Sprich sie in der kurzen Form, so wie du sie hörst.
- Die Laute „sh“ und „zh“: anxious /ˈæŋkʃəs/, intention /ɪnˈtɛnʃn̩/, meditation /mɛdɪˈteɪʃn̩/, shock /ʃɔk/, regulation /ˌɹɛɡjʊˈleɪʃən/
- Lange Wörter – auf die Betonung achten: anxiety /æŋˈzaɪ.əti/, universal /ˌjunəˈvɜɹs(ə)l/, regulation /ˌɹɛɡjʊˈleɪʃən/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, intentional /ɪnˈtɛnʃənəl/
Laute, die Deutschsprachigen schwerfallen:
- /w/ — mit runden Lippen, nicht wie das deutsche „w“ (/v/): wellness /ˈwɛl.nɪs/, wire /ˈwaɪɚ/, wisdom /ˈwɪzdəm/, consequence /ˈkɑn.sɪ.kwəns/, takeaway /ˈteɪkəweɪ/
- Stimmhafter Auslaut — /b/, /d/, /g/, /z/, /v/ am Wortende nicht verhärten: defensive /dɪˈfɛn.sɪv/, plug /plʌɡ/, tab /tæb/, analyze /ˈæn.əˌlaɪz/, discourage /dɪsˈkɝɪd͡ʒ/
- /æ/ — offener als „ä“: anxious /ˈæŋkʃəs/, anxiety /æŋˈzaɪ.əti/, marry /ˈmæɹi/, habit /ˈhæb.ɪt/, embarrassed /ɪmˈbæɹ.əst/
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 dump, boundary, anxious.
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.