Shadowing Practice: 9 Small Things That Will Help You Feel Amazing Again - Learn English Speaking with Video
Elige un modo de práctica
Cada modo abre una sala de práctica a pantalla completa.
616 oraciones
Si las oraciones son demasiado cortas o largas, haz clic en Editar para ajustarlas.
1
I have nine simple changes that I'm gonna share with you today
2
that are gonna make a surprisingly big difference in your life.
3
They're super easy to remember.
4
It's almost like these are little life hacks
5
that sit on top of the latest and most amazing research on how you can improve various aspects of your life.
6
And I guarantee you, you'll be able to do most of them today.
7
Hey, it's your friend
8
Mel, and I'm so glad you're here.
9
Welcome to the Mel Robbins Podcast.
10
I am always so excited to be able to spend time together with you.
11
And I want to start by thanking you for taking the time to listen to something that could help you be happier.
12
Today's conversation is absolutely going to do that.
13
And if you're brand new,
14
I also want to personally welcome you to the Mel Robbins Podcast family and say you are listening to the perfect episode.
15
Because I have nine simple changes that I'm going to share with you today
16
that are going to make a surprisingly big difference in your life.
17
And what I love about each one of these nine simple changes is
18
that each one of them has its own kind of little fun way to remember it.
19
I'm gonna teach you the little tricks to remembering these things.
20
And what's also really awesome about these nine simple changes is
21
that each one is a way that you can apply the latest research in an easy way to your life.
22
And the fact is, there are lots of episodes that you
23
and I do together where we get to sit with the world -renowned leading experts on topics ranging from neuroscience
24
and habits and health and happiness and relationships, and they go so deep on a specific topic.
25
And there are a lot more of those kind of episodes coming up that you're going to be able to listen to.
26
But one of the things that I often struggle with is what to do with all that knowledge.
27
I get so exciting to learn this stuff, but oftentimes times I'm left wondering, well, how do I remember this study?
28
And more importantly, how do I apply it for maximum benefit in my life?
29
And that's my mission with the conversation today.
30
We're going to address that because today is all about these nine simple changes.
31
These are simple sayings, kind of like a rule of thumb.
32
They're super easy to remember.
33
It's almost like
34
These are little life hacks that sit on top of the latest
35
and most amazing research on how you can improve various aspects of your life.
36
And I guarantee you, the second you hear me explain each one, you're going to be like, oh my gosh, that makes so much sense.
37
Why did I not think about it that way?
38
And you're also going to go, thank you, Mel, because the way that you just explained it and that simple little saying that you gave me,
39
now I can remember it.
40
And if I can remember it, I can apply it.
41
And not only can you apply it,
42
you want to know how simple these nine changes are? you'll be able to do most of them while you're listening.
43
And the ones that you can't do while you're listening, you'll be able to do them today.
44
That's how easy and impactful this is going to be.
45
So let's just start with the very first little change that you're going to make.
46
I want you to start repeating that phrase that my grandma used to say to me to yourself.
47
Whether you think you can or can't, you're right.
48
And let's unpack that because there is so much power packed into that one little sentence.
49
Whether you think you can or you can't, you're right.
50
And I'm going to give you an example.
51
Let's say that you're in a situation where you would really love to get a better job.
52
I mean, who doesn't want to get paid more?
53
Who doesn't want to work somewhere where they feel valued and they're having fun and they're making a difference?
54
If you think you can't get a better job, are you going to apply?
55
Nope.
56
Are you going to do the work on your resume if you think, well, I can't get a better job?
57
Nope, you're not.
58
Are you going to network with your parents' friends
59
or reach out to college friends so that you can get a better job?
60
Not if you think you can't.
61
Are you gonna update your LinkedIn profile?
62
Nope.
63
Why?
64
Because you think you can't.
65
That mindset of thinking, I can't do that, stops you from taking action.
66
And if you stop yourself from taking action because you think you can't do that, you're right, you can't do that.
67
The mindset itself is what's stopping you from taking the actions that are gonna get the result that you want.
68
Now let's flip it, okay?
69
If you think you can get a better job, now what happens?
70
Now you're opening the door to optimism, to hope.
71
If you think you can get a better job by trying, you're going to want to try.
72
You have a reason to try.
73
You're gonna feel more resilient.
74
And that's an example of a simple saying that packs
75
so much research around mindset and psychology into something that you can say to yourself over and over and over again.
76
Because if you say to yourself, if I think I can or I think I can't, I'll be right.
77
One thing that you say, if I think I can, creates a mindset where you try.
78
And when you try, that's what matters because it's all in the trying that you create the results.
79
And so here's how you apply this first little change so that you create surprisingly big results in your life.
80
Just start telling yourself, I can do that.
81
I can try that.
82
I think I can change my attitude.
83
I can improve my relationship with my spouse.
84
I can get in better shape.
85
I can learn this AI coding thing if I wanted to because if you think you can,
86
you'll be right because you're gonna be more likely to try.
87
You're gonna open up the door to all kinds of opportunities because now, just through that small little tiny shift in your mindset,
88
I think I can.
89
You will make the effort.
90
So remember, the first tiny little change that creates a surprisingly big difference, we're talking domino effect here,
91
whether you think you can or you think you can't.
92
You're right.
93
So by gosh, you better tell yourself you can.
94
Now let's go right in to the second little change that I want you to make.
95
And honestly, I can't believe I didn't stumble into this one sooner.
96
And I don't even know who to give credit to for this, but we're just gonna take it and run with it.
97
So the little change number two is this.
98
If you wanna get eight hours of sleep, spend nine hours in bed.
99
What the heck?
100
That is so obvious.
101
If you wanna get eight hours of sleep, spend nine hours in bed.
102
Do you know I've spent my entire life thinking about getting eight hours of sleep?
103
I have been missing the obvious the entire time, and I bet you have too.
104
Why did I not think about this?
105
I mean, this is so kind of like one of those things that's like, duh.
106
You know, I'm the kind of person that if I think, okay, I want to get eight hours of sleep tonight.
107
I literally climb in bed at 10 o 'clock at night, and then I set my alarm at 6 a .m.
108
That's eight hours.
109
Do I get eight hours of sleep?
110
No, because it takes time to fall asleep. In fact, one of the world's most renowned researchers in the science of
111
sleep is none other than Dr. Rebecca Robbins at Brigham and Women's Hospital right here in Boston, Massachusetts.
112
It's one of Harvard's many hospitals in the Boston area this is what she told me about the average time
113
that it takes for someone to fall asleep.
114
We think that we just should be able to crawl into bed and flip our brains off like a switch.
115
Wrong.
116
Sleep is a process.
117
And so falling asleep actually takes time and more than a lot of people realize.
118
Even a healthy sleeper with no problems should take about 15 or 20 minutes to fall asleep.
119
I mean, 15 to 20 minutes on average, if you have no problems.
120
And when I was mentioning this little simple change.
121
You want to get hours of sleep?
122
You better spend nine hours in bed.
123
My friend and one of the producers on the show, Amy, she looked at her kind of sleep data and she's like,
124
well, no wonder I consistently track at seven hours, 35 minutes.
125
Why?
126
Because like you and like me, she's climbing into bed at the exact time she thinks she needs to fall asleep.
127
And then she sets her alarm for eight hours later.
128
And we're not doing that anymore.
129
You and I, we are making a little change that's gonna have a surprisingly big impact.
130
Instead of you and I focusing on getting eight hours of sleep, nope, we're not gonna do that.
131
We're gonna focus on spending nine hours in bed.
132
Doesn't that just shift your mindset right away?
133
Simple change, surprisingly big difference.
134
And I want you to think about that in your own life.
135
Think about it tonight.
136
Instead of thinking that you need to get eight hours of sleep, I want you instead to go, oh, I gotta spend nine hours in bed.
137
And you wanna know the cool thing?
138
So let's just say that you're one of the lucky people that Dr. Rebecca Robbins was just talking about.
139
You can fall asleep quickly.
140
That's wonderful.
141
15, 20 minutes, bada bing, bada boom.
142
If you think about being in bed for nine hours
143
and you fall asleep 20 minutes into climbing into that bed and then you wake up eight hours later, guess what?
144
You've got 40 minutes to spare and you're now getting up even earlier than you thought.
145
I mean, this is such a win for such a simple change.
146
I just freaking love this.
147
And while we're on the topic of sleep,
148
I've got another little change that will make a huge difference in the quality of sleep and your ability to fall asleep.
149
I call this the 5 -10 -20 rule.
150
I'm gonna break it down in a minute, but this relates to all of this research that's out
151
there right now about getting light exposure first thing in the morning
152
and how if you get up and you get outside right away and you get exposure in your eyeballs right away,
153
it resets your circadian rhythm and that helps you sleep at night.
154
Now, all this research is super duper exciting.
155
But the second that you hear, okay, the moment you get up in the morning, one of the best things
156
that you can do in order to get a better night's sleep at night is to get yourself outside
157
and get those UVs into your eyeballs.
158
If you're like me and you hear this research, you want to do it.
159
But then you immediately have questions.
160
You're like, how long do I need to be out there?
161
What if it's raining?
162
What if it's cloudy?
163
What if I can't get outside?
164
What do I do?
165
How much light is too much light?
166
How am I supposed to remember all this stuff?
167
Simple.
168
All you need to remember is that the research says in order to sleep better at night,
169
I got to bank some sunlight first thing in the morning.
170
I got that.
171
That's why you're going to think of the 5 -10 -20 rule.
172
Because when I hear 5 -10 -20, I think about getting cash at a bank.
173
And when you go to a bank and you get cash, they give it to you in 5 -10s and 20s.
174
And I remember when I was younger and I was waitressing and I was a bar back,
175
there would be nights where I would be the one closing down the restaurant and ending the shift.
176
And I would have to tally all the cash and close it all out.
177
And then they give you this big envelope that you zip.
178
And then you go to the bank and you drop it into the night deposit box.
179
And so 5, 10, 20, which is what was in that envelope.
180
So when I would drop it off into the night deposit box, that was what was going into the bank.
181
And for you and me, we got to bank either 5, 10 or 20.
182
And here's how this works.
183
If it's sunny outside, you need to be outside for five.
184
You got to bank five minutes.
185
If it's cloudy, can you guess how much time you need?
186
Bingo, look how smart you are.
187
10, that's right.
188
Give yourself 10 minutes outside if it's cloudy.
189
And if it's rainy, how long do you think you need to be out on your porch?
190
Boom, you got it, 20.
191
That's the 5, 10, 20 rule.
192
Sunny five, cloudy 10, rainy 20 or sit next to your window for 20 minutes.
193
That's it.
194
That's how you remember this research
195
that you got a bank UV light first thing in the morning to reset the circadian rhythm
196
and that helps you get a better night's sleep.
197
And the 5 -10 -20 is a simple rule of thumb
198
that you can follow that will help you apply it no matter what the weather is.
199
Isn't that awesome?
200
Little change, surprisingly big difference.
201
And that brings me to number four.
202
Now, Henry David Thoreau said, an early morning walk is a blessing for the whole day.
203
Your friend Mel Robbins is telling you a little walk is a solution to 93 % of your problems.
204
I'm going to explain this.
205
Let's just say you got a report due at work.
206
You've been working on it.
207
It's super stressful.
208
It's due in literally a couple hours and your head is spinning.
209
You're so overwhelmed.
210
That's a problem.
211
The deadline is looming.
212
Your head is spinning.
213
The solution to that problem, to feeling overwhelmed in that moment, it's to take a walk.
214
Because in that situation, you don't think you have time, but the truth is you don't have time to waste sitting there spinning.
215
And a 10 minute walk is the solution to that problem because it's gonna reset your mind.
216
This is all based on research.
217
It's gonna improve your productivity.
218
It'll spark new ideas so that when you walk back in and you sit down,
219
boom, you're ready to focus and you will get that puppy done.
220
Let me give you another one.
221
Let's say that the person that you've been seeing suddenly sends you a text and says, you know, I've been thinking, this isn't gonna work out.
222
That's a problem.
223
You're heartbroken, you're disappointed, maybe you're super annoyed that they did it by text.
224
Instead of firing off an angry response or sitting there with that text message feeling like a rejected loser,
225
because what's gonna happen if you do that?
226
You're either gonna send something that you regret
227
or you're going to get completely overwhelmed by your emotions and that's going to make you feel even worse.
228
What is the solution to the disappointment that you feel when you get a text like that out of the blue?
229
I'll tell you the solution.
230
Take a little walk.
231
Because walking lifts your mood.
232
It reduces the intensity of the disappointment.
233
It also allows you to step away and get objectivity from that thing that immediately stressed you out,
234
which was that text message and it creates a break from the flood of negative emotions.
235
And as you're out there walking, the rhythm of the movement and the change of the scenery can help you clear your mind.
236
It makes it easier for you to gain perspective and calm down
237
and start to move forward and actually choose what you're going to do as the response instead of acting out of reaction,
238
which you're always gonna regret.
239
All of this based on research.
240
Little walk, big difference.
241
Here's another example.
242
Let's say your mom calls and tells you that the test that they ran on your dad came back and it's bad.
243
They think your dad has cancer.
244
Your heart sinks.
245
Your worst fears just flood through your brain.
246
You hang up the phone, you start to cry.
247
Now, let me tell you something.
248
If you immediately go and log on to WebMD and you go down that research spiral, you're gonna feel worse, you're gonna feel powerless,
249
and that's gonna be a major problem.
250
Why?
251
Your parents need you to process what you're feeling
252
and get to a point where you can think clearly so you can help them, so that you can be supportive through this whole thing.
253
So the solution to this really big problem, go for a little walk.
254
The walk isn't gonna change the fact that your dad has this diagnosis.
255
What it does is it changes you, your state of mind, your physiology, your mood, your emotions.
256
Based on the research, going for a little walk makes a big difference
257
because you're gonna be able to process this information
258
and it gives you space from your emotions so you're not overwhelmed by them.
259
And that's gonna let you walk back in with new ideas and a much more strategic response to the situation.
260
Here's another example.
261
Let's just say you finish dinner and now,
262
like me, you are craving a bowl of ice cream with hot fudge sauce and some salted peanuts on top,
263
and you can tell that I always crave that little sundae, right?
264
Well, that can be a problem, especially if you've made a commitment to eat less sugar and lay off the desserts every night.
265
So the solution to that problem of when that craving hits, go for a little walk.
266
Why?
267
Well, studies have found that a 15 -minute walk curbs cravings for chocolate.
268
It reduces the amount of chocolate you even eat in stressful situations.
269
Other research shows that going for a walk after dinner not only helps you reduce stress and helps you digest,
270
but it also helps you process insulin.
271
How freaking cool is that?
272
Who knew a little walk could do so much?
273
Here's another one.
274
You just had an argument with a roommate.
275
over the fact that your roommate's significant other is always at your place.
276
They never go to their place.
277
They're always at your place.
278
And so you now live with two people, not one person.
279
And it's starting to feel weird.
280
So you bring it up and then they blow up you
281
and it's really tense conversation and they walk into their bedroom door and they shut the door.
282
This moment's a problem
283
because you then start to question the fact that you drew a boundary
284
and then you're gonna wanna feel if you stay in that space, like you need to then go knock on the door in a poly,
285
it's okay, I didn't mean it, I'm just all stressed out.
286
The solution to this problem is going for a little walk.
287
Because as you're learning, the power of a simple walk is extraordinary.
288
By walking it off, that is a phrase, you're gonna gain clarity, you're gonna gain perspective over why this issue is important to you
289
and why it's important that you become the kind of person that does express the boundaries and the requests that you have.
290
And that's going to help you walk back into the apartment and realize it's not your responsibility to manage your roommate's emotions.
291
And it's not your responsibility to manage your roommate's disappointment.
292
It is your responsibility to ask for what you need.
293
And that's all that you did.
294
And the truth is about a walk is
295
that it's not gonna erase the problems that you're gonna face in your day -to -day life.
296
And it doesn't erase mine either.
297
The reason why a little walk works as one solution for
298
so many problems that you face is because of how it changes you so quickly.
299
How you feel, your mood, the clarity of your mind, and that changes your ability to come back and deal with things differently.
300
When you're in control of your response, you have the power to solve 100 % of the problems you face.
301
And that's why it's so cool.
302
And it also has this magical, powerful effect to opening you up to different solutions
303
that you never can see for yourself if you're still standing in your apartment
304
or searching on WebND or sitting there rage texting at someone that broke up with you.
305
So Henry David Thoreau said, an early morning walk is a blessing for the whole day and your friend
306
Mel Robbins is reminding you, a little walk is a solution to 93 % of your problems.
307
And that brings me to little change number five.
308
I told you this was going to surprise you.
309
Here's what it is.
310
One of the little things that I remind myself of all the time, stop talking.
311
I think I've spent a lot of my life feeling like I got to participate in every conversation.
312
I got to have an opinion on everything.
313
I got to make sure I get in the last word, whether it's at work or family in particular.
314
And when you stop talking, a whole different world opens up to you.
315
It's kind of hard to do if you're somebody who is used to asking questions and having an opinion, but try this.
316
Go into work or into class this week and be quiet.
317
Don't say anything.
318
And notice how different everything is.
319
Or when you're having dinner with your family. Be quiet.
320
Ask questions if you want.
321
But stop talking.
322
There are two ways stop talking has made a big difference in my life.
323
The first is in helping me grow.
324
Because when you're the one talking, you're not learning anything.
325
It's when you're listening or when you're reading or when you're taking a class, when that input is coming in, that's when you learn and grow.
326
I remember a couple of years ago, I was talking to a friend of mine,
327
and this was back when my career was really about motivational speaking.
328
And I was saying, you know, I feel really burnt out.
329
I feel like I just am stale.
330
I'm not getting any better at this craft.
331
I'm not feeling like I'm growing.
332
Something's up.
333
I don't know what it is and my friend said to me, well, I know exactly what you're talking about because I felt that way too.
334
And then I decided to stop talking.
335
And I said, what do you mean you decided to stop talking?
336
You're still getting paid to do speeches.
337
And he said, no, no, no. I decided that I would stop talking so much and I would prioritize instead of standing on that stage talking,
338
I would make sure that at least 10 times a year, I found myself sitting in the audience listening.
339
And that really struck me because I realized in that moment, my whole life was about output, speaking, creating, doing all this stuff.
340
And I wasn't getting the input I needed.
341
And so one immediate change that I made after
342
that conversation was I signed up to go to two events where I could sit in an audience.
343
Another one is I dedicated time every week to just input,
344
reading a book, watching someone else on stage who's masterful and learning from them,
345
taking an online course on a topic that I was interested in, all that input helped me grow.
346
And you're not growing when you're talking.
347
You grow and learn when you're listening.
348
And the second way that this made a huge difference in my life is it taught me
349
that you don't always need to have the last word.
350
It's amazing how often you'll find that you offer an opinion just because you think you should.
351
It's amazing how often you can get pulled into these conversations where it's just one person
352
and then the other trying to get the last word in.
353
The truth is not everything deserves a response.
354
Not everyone deserves an explanation.
355
Stop talking.
356
Not every conversation is one that you need to participate in.
357
Stop talking and start practicing being quiet and not having an opinion.
358
Oftentimes protecting your peace and not getting involved and just listen, don't talk is going to make you happier.
359
And one other thing, if you're in a conversation with somebody and it's argumentative or it's tense, stop talking.
360
I'm not talking silent treatment stuff here.
361
I just stop talking.
362
Lower your voice when you do.
363
It signals that you're in control.
364
So stop talking and you're going to get your awareness, your confidence, and a whole different world is going to open up to you.
365
Sometimes silence is way more powerful than chiming in and your peace is worth protecting.
366
So stop talking.
367
All right, that brings me to number six.
368
I love, love, love this one.
369
And if you struggle with ADHD or clutter, you're going to love this too.
370
Number six, put things back where they belong.
371
This little change, just tiny change has made a huge difference in clutter and organization for me, that when you find something,
372
put it where it belongs.
373
It just takes less than a minute to do the right thing.
374
And then you are one item at a time, not allowing clutter to build up.
375
I do this every single day in almost every room that I walk in.
376
If I see something that is out of place, I put it where it belongs.
377
And if you adopt this little change, you see something, it's out of place, put it where it belongs.
378
You'll be shocked at how much more organized your house is.
379
In fact, I'll tell you a story about something that happened today.
380
So the Vermont studios are above my garage.
381
And today we were working on this awesome episode about owls.
382
And I had all of these like objects and things that I was using to show in the YouTube video.
383
And when we were done with the taping, there was a pile of stuff up here that all belonged in different places.
384
You know what the old me would have done before this rule?
385
I probably would have left it up here.
386
and then it would become not a little pile, but a gigantic volcano of things that started piling up that did not belong here.
387
So instead, I kind of use this rule, just touch it once.
388
I loaded all of the little objects into a big bowl, and then I brought it into the kitchen,
389
which is where one of the items belong.
390
That's all I needed to do, check.
391
I put the bowl where it belonged.
392
30 minutes later, I was done with lunch, and I was walking back through the kitchen.
393
Now, inside the bowl was a pair of swim trunks and a little owl statue.
394
I know you're thinking, what was she doing?
395
Doesn't matter.
396
These were objects that belong in my bedroom.
397
Now, I could have just as easily walked right past them
398
and gone right on up above the garage to get back to work, but I have this rule.
399
If you see something out of place, put it where it belongs.
400
So I scooped those things up.
401
It took me 30 seconds to walk to the bedroom.
402
I put it down, boom, done done.
403
And when I got into the bedroom, you know what I saw?
404
I saw a shirt that was on top of my bed.
405
And the shirt was there because I couldn't find my eye mask last night because somebody didn't put it where it belongs.
406
I have no idea where it is.
407
And so last night I used a t -shirt as an eye mask.
408
And so when I woke up, I made the bed.
409
And if you've ever used a t -shirt as an eye mask to block the light while you sleep, what happens?
410
The t -shirt actually rolls off your face in the middle of the night and gets trapped underneath the pillows.
411
And so I made the bed, but I didn't find the t -shirt.
412
I came back in and the t -shirt was on top of the bed.
413
I don't know if Chris put there.
414
I don't know why it was there.
415
The old me would have taken that t -shirt and tucked it under the pillows.
416
Does it belong there?
417
No, it belongs in the closet.
418
So a simple change.
419
You see something out of place, put it where it belongs.
420
Picked it up, fold it, rolled it, tucked it in the drawer, 10 seconds later, boom.
421
I love that.
422
Don't put things back where you found them because that would have meant tucking that thing under the pillowcase.
423
Put things where they belong.
424
It takes 30 seconds.
425
It'll make you feel so much more organized.
426
And on top of it, it is an incredibly little change that makes an enormous difference.
427
And I bet as you're listening, whether you're sitting in your car or even walking or you're at home,
428
if you look around, there is something around you that does not belong in the room that you're in.
429
Put it where it belongs when we're done with this episode.
430
That brings me to the seventh little change that makes a surprisingly big difference.
431
Wait a week.
432
If you're the kind of person who's impulsive with your money, like I used to be, wait a week.
433
And the principle here is this.
434
Wait a week means you're giving yourself a cooling off period.
435
Because the truth is, you're always going to be excited by the idea of buying something
436
that you don't need and that you don't have the money for.
437
I mean, right?
438
You'd be like staring at this thing, this new pair of shoes, and you're like all excited because,
439
you know, for me, I am a freak about Birkenstocks.
440
And when they come out with the fake shearling Birkenstocks for the fall, I look and they have a different colorway in the spring.
441
I look at those and I'm like, oh my gosh, these are so cool.
442
And I get all excited and I imagine myself in these things and I fricking love Birkenstocks.
443
But the truth is, I don't need them.
444
In fact, I'm wearing a pair right now,
445
but I can just imagine seeing the brand new colors and feeling the excitement and just really wanting it.
446
And you know how good it feels when you go click and you purchase it?
447
Oh my gosh.
448
if you don't need it or you can't afford it, wait a week.
449
And the fact is, if you can't afford to buy it twice, then you can't afford to buy it once.
450
It's kind of another rule of thumb.
451
But the main thing that you
452
and I are struggling with is the shocking amount of useless stuff that we buy on impulse that we don't need.
453
Because I don't know if you've noticed this, but why is every social media platform now a 24 -7 online shopping network?
454
Like there is so much stuff in your face to buy that this wait a week thing,
455
holy cow, has it saved me from so many shop now, tap, click, let's go purchases.
456
So if you see something that you want and it's more than a hundred bucks, wait a week.
457
This is genius because you're not saying, I don't need that.
458
I can't afford that.
459
You're not shaming yourself.
460
What you're doing is you're being smart.
461
When you say wait a week, you are rising above your emotions and you're not allowing your excitement
462
and the thrill of the buying and the distraction
463
and the immediate gratification to lead you to doing something
464
that you either can't afford or that you don't need or that's just dumb.
465
You work hard for your money.
466
Why be stupid with it?
467
I'll tell you what, wait a week, little change.
468
surprisingly huge difference.
469
And I wish I could pull up my Amazon shopping cart right now, because it is full of things that I've gone,
470
boop, put in cart, but I'm going to wait a week.
471
They've been sitting there for months.
472
Because once the initial, I need that thing that just popped up is gone, you realize you don't need it, or you don't want it,
473
or you can't afford it, or that you're not that stupid to waste your money
474
that you've been working really hard to make on something dumb like that.
475
And it's going to save you money.
476
It's going to make you smarter, and it's going to help you rise above the emotion
477
and the algorithm and the way that this stuff is in your face all day.
478
Wait a week, and I promise you, you will see a big difference.
479
And that brings me to little change number eight.
480
Have you ever heard that eyes are the window to the soul?
481
Shakespeare said that.
482
They are also a way to holding eye contact with somebody.
483
Here's a little trick.
484
I love this.
485
The next time you're talking to someone, notice the color of their eyes.
486
It is the easiest way to train yourself to practice eye contact.
487
This little change, noticing the color of someone's eyes,
488
has made a huge difference in my life because holding eye contact was something that I used to struggle with.
489
It's actually a super common symptom of ADHD to kind of look around or look up when you're thinking.
490
And for a long time, I was so self -conscious about the fact that,
491
you know, I'd be trying to look at somebody in the eyes and then my eyes would dart left or right.
492
And I was self -conscious about it because number one, I thought it was disrespectful.
493
And number two, there is this myth that when someone is looking away, they're lying to you.
494
And so I would catch myself looking away and then being like, oh my gosh, they're gonna think I'm lying.
495
Looking at someone's eyes and noticing, like really noticing the color of their eyes,
496
it not only helps you to make eye contact, but it gives you something that you can truly appreciate and compliment about somebody else.
497
Because if you truly take the time to notice someone else's eyes.
498
The color is so unique and mesmerizing and different.
499
You know, you don't want to be creepy about this.
500
You don't want to like death stare at people, but it also like, gosh, you've got amazingly cool eyes.
501
Are they hazel or are they green?
502
Wow.
503
It's just something you can compliment people on.
504
And the more that you do it, the more comfortable you are holding eye contact with someone, which is a display of confidence.
505
It makes you be more present with people.
506
Research shows that holding eye contact while you talk
507
and kind of nodding a little bit displays that you're listening and that you care about what the person's saying.
508
And so this isn't just something that's polite to do.
509
It demonstrates something about you that impacts the way the other person thinks about you, the quality of the connection, the reputation that you have.
510
It's really a little change that has a surprisingly big difference in your life.
511
And that brings me to the final little change, number nine.
512
And it's smile.
513
Yep, smile.
514
The research on just forcing yourself to put a little smile on your face is shocking.
515
And look, if you're in a massive breakdown
516
or your fiance just called off the wedding or you're grieving or you feel depressed, you don't have to force yourself to smile.
517
You should feel what you need to feel.
518
But for most days, a little change that makes a surprisingly big difference is forcing yourself to smile.
519
And let me tell you why.
520
It's sort of like, are you the kind of person,
521
I'm the kind of person that's constantly worried about my posture because I find myself hunched over.
522
My grandmother had a very like hunched over hump on her back and I think, I don't want to look like that.
523
And so I'm constantly like rolling my shoulders back, right?
524
And pulling my shoulders back because I'm hunched over computer, I'm hunched over phone, so are you.
525
A smile is the same thing only for your face and your emotions.
526
And I am shocked now that I am focused on this little daily change, just, you know, as you're listening to me,
527
practice pulling your sides of your mouth up towards your ears.
528
Seriously, practice doing it.
529
I'm doing it right now, and everybody watching on YouTube can see it.
530
It kind of does something.
531
It's weird.
532
And what I've found now that I'm trying to make this little change, whenever I catch myself, smile.
533
It's shocking to me how often my facial expression isn't resting you -know -what face.
534
I'm like frowning or I'm serious and I look mad.
535
And I wanna tell you a little bit about the research related to making yourself smile.
536
Because I was surprised to find out
537
that happiness researchers have been at battle over whether or not a smile actually scientifically can make you happier.
538
And so this researcher over at Stanford, Nicholas Coles, He was one of these researchers that was like,
539
I don't know, can a smile make you happy?
540
He was kind of on the fence because there was all this conflicting stuff going on in the scientific community.
541
So he was like, that's it.
542
I'm going to settle this puppy once and for all.
543
And so he conducts this huge research project that got together the researchers
544
that didn't think smiles make you happy and the research camp that thought, well, yes, of course they make you happy
545
and they did this huge study collecting data from 3 ,800 participants in 19 countries.
546
They analyzed all the data and here's what they found, settling the debate once and for all.
547
Researchers found a noticeable increase in happiness from participants who either looked at photographs of other people smiling
548
and then tried to mimic the smile they saw in the photo or from simply pulling their mouth towards their ears.
549
Like this, like that's freaking crazy.
550
Like you can do a fake smile where you like make yourself pull your lips towards your ears
551
and do a fake smile.
552
That's crazy.
553
And basically what they're saying is that they believe that there is this facial feedback thing happening.
554
that when you make that expression, it sends data to your brain and your emotions telling you that you're okay.
555
And it's true, isn't it?
556
That when you see someone smile, you smile.
557
When you hear someone laugh, you laugh.
558
You know, the researchers were very clear to say, you know, forcing yourself to smile is not going to yank you out of depression.
559
And will it solve all your problems?
560
No. But interestingly, when you make this little change, and it's just something little you can do,
561
and you make yourself smile on the days that you don't kind of feel like meh, you're going to feel better.
562
And now you know there is a scientific benefit to doing it.
563
And so let me remind you of the nine little changes that make a surprisingly big difference in your life.
564
Number one, whether you think you can or can't, you're right, your mindset matters.
565
So you better think you can because that's gonna make you try.
566
The second little change, if you wanna get eight hours of sleep, spend nine hours in bed.
567
The third little change, five, 10, 20, Bank those sunlight hours for better sleep.
568
And let me prove to you that you remember this.
569
You're gonna bank five, 10, or 20.
570
How much time for sunlight?
571
That's right, five.
572
What if it's cloudy day?
573
That's right, 10.
574
What if it's raining or you're sitting next to a window?
575
That's right, 20.
576
Good for you.
577
See how this works?
578
Bank five, 10, 20.
579
The fourth little change you're gonna make is remembering that a walk is a solution to 93 % of your problems.
580
Not because it erases the problem that's in front of you, but because it changes you for the better.
581
And that helps you solve the problem.
582
Little change number five, stop talking.
583
Protect your peace, hold on to your power.
584
If you want to learn, you got to be listening.
585
Stop talking.
586
And the sixth little change, don't put things back where you found them.
587
Put them where they belong.
588
wrong.
589
Holy cow, has that made me more organized and has it made our house have way less clutter.
590
And number seven, wait a week.
591
Wait a week.
592
I know it feels good to buy all that stupid stuff that you don't need, but wait a week.
593
You are way more powerful than your emotions and you work super hard for your money,
594
so I want you to stop spending it on stupid things.
595
And if you can't afford it twice, you can't afford to buy it once.
596
So wait a week.
597
Little change number eight, when you're talking to someone, notice the colors of your eyes.
598
The more you do this, the more present you are, the more confident that you feel,
599
the more you deepen the relationships and the connections that you have with other people.
600
And little change number nine, all throughout the day.
601
Just notice your facial expression and put a smile on your face.
602
I promise you, you'll feel a little better.
603
And one more thing, in case no one else tells you, I wanted to be sure to tell you that I love you
604
and I believe in you and I believe in your ability to create a better life.
605
And I know that you now have nine little changes
606
that you can do today and every day that will make a shockingly big difference.
607
Now go do them and I will be waiting for you in the very next episode.
608
I'll see you there.
609
And for you on YouTube, thank you for being here.
610
And you know what would put a smile on my face?
611
Hit subscribe.
612
My goal is to make sure that 50 % of the people that are watching this channel are subscribers.
613
It supports the channel.
614
It tells me that you love these videos.
615
And speaking of videos that you love, and thank you for subscribing, I recommend that you check out this one.
616
It'll definitely put a smile on your face.
Descargar app
Todo lo que necesitas para hablar con fluidez
Pronunciación con IAEvalúa cada oración
Práctica de IPADomina cada sonido
VocabularioConstruye tu banco de palabras
Juego de vocabularioAprende mientras juegas
Mismo canal
B11
Drink THIS For Amazing Skin | Mel Robbins #shorts
Daily ConversationWorking Adults
B21
This 5 Second Trick Helps You Get MORE Done By Doing LESS | Mel Robbins
Daily ConversationWorking Adults
B21
How to Stop Being Overlooked & Start Getting What You Want With Top Business School Professor
Business EnglishInterview EnglishWorking Adults
B226
You're Not Responsible for Fixing Other People | Mel Robbins #Shorts
Daily ConversationWorking Adults
B22
Reinvent Yourself At Any Age: Ina Garten Shares the Secret to Transforming Your Life
Business EnglishDaily ConversationWorking Adults
B19
Other People's Behavior | Mel Robbins #shorts
Daily ConversationWorking Adults
B2ADHD Is Not A Superpower | Mel Robbins #shorts
Daily ConversationWorking Adults
B22
The Single Biggest Financial Decision | Mel Robbins #shorts
Daily ConversationWorking Adults
B22
The Best Relationship Advice I've Ever Heard | Mel Robbins #shorts
Daily ConversationWorking Adults
B23
Do You Always Procrastinate? This Trick Will End That Habit Once And For All | Mel Robbins
Daily ConversationWorking Adults
C12
The First Step Back To A Purposeful Life | Mel Robbins #shorts
Daily ConversationWorking Adults
B21
Would You Want Your Kids To Have Your Marriage? | Mel Robbins #shorts
Daily ConversationWorking Adults
B217
Let Them Be Who They Are | Mel Robbins #Shorts
Daily ConversationWorking Adults
C122
Doing Hard Things Rewires Your Brain | Mel Robbins #shorts
Business EnglishUniversity StudentsWorking Adults
C14
Hesitation is ruining your life | Mel Robbins #Shorts
Business EnglishInterview EnglishWorking Adults
B26
The 2 questions you need to ask yourself right now | Mel Robbins #Shorts
Business EnglishUniversity StudentsWorking Adults
C111
This Is The Type of Job You Should Quit | Mel Robbins "Work It Out"
Business EnglishWorking Adults
C11
Doing Hard Things Rewires Your Brain | Mel Robbins #shorts
Business EnglishUniversity StudentsWorking Adults
B11
How to recover from rejection | Mel Robbins #shorts
Business EnglishTeensDaily Conversation
C13
How I’m Getting Through This Extremely Scary Moment Right Now | Mel Robbins
Daily ConversationUniversity StudentsWorking Adults
FOR YOU
Recomendar Video
B12
59 oraciones
Change Your Habits, Change Your Life
Daily ConversationWorking Adults
B11
648 oraciones
GET OFF YOUR PHONE & FALL IN LOVE WITH YOUR REAL LIFE | dopamine detox, analog fall, building focus
Daily ConversationWorking Adults
B21
6 oraciones
How to Avoid Negativity - a better you podcast by Fernanda Ramirez #happy #podcast #positivevibes
Daily ConversationWorking Adults
B11
146 oraciones
HOW TO ROMANTICIZE YOUR LIFE | 10 ways to live your BEST life 🌸🩷☀️
Daily ConversationWorking Adults
B1127 oraciones
15 Little Habits to Have a Better Day
Daily ConversationWorking Adults
B12
55 oraciones
The mindset that changed my life IMMEDIATELY
Daily ConversationWorking Adults
B11
441 oraciones
HOW TO GET TO KNOW YOURSELF | WHO ARE YOU? | HOW TO ALIGN WITH YOUR ACTUAL SELF / BEST SELF
Daily ConversationWorking Adults
B252
11 oraciones
Mel Robbins Reminder You NEED To Hear Everyday | Motivational Video
Daily ConversationWorking Adults
B11
176 oraciones
how to get your spark back | self-care, mindset & healthy habits
Daily ConversationWorking Adults
B12
232 oraciones
How to Become the Best Version of Yourself – Slow English Listening Practice | Speak Power Daily
Daily ConversationWorking Adults
Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “9 Small Things That Will Help You Feel Amazing Again”. Este vídeo tiene 616 frases y 7194 palabras para practicar shadowing. La parte hablada dura 40:37. El hablante habla a un ritmo natural de unas 177 palabras por minuto, cercano a una conversación cotidiana. El 87 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es fácil de seguir.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| belong verbo | /bɪˈlɒŋ/ | pertenecer [with en or a] |
| surprisingly adverbio | /səˈpɹaɪzɪŋli/ | sorprendentemente, sorpresivamente |
| emotion sustantivo | /ɪˈməʊ.ʃən/ | afecto, emoción |
| asleep adjetivo | /əˈsliːp/ | dormido, jato |
| mindset sustantivo | /ˈmaɪn(d)ˌsɛt/ | mentalidad, actitud |
| researcher sustantivo | /ˈɹiˌsɝ.t͡ʃɚ/ | investigador, investigadora |
| gosh | /ɡɑːʃ/ | Dios mío, caramba |
| shock sustantivo | /ʃɔk/ | choque |
| boom verbo | /bum/ | retumbar |
| cloudy adjetivo | /ˈklaʊ̯diː/ | nublado, nublo |
| topic sustantivo | /ˈtɑpɪk/ | tema, tópico |
| bedroom sustantivo | /ˈbɛdˌɹum/ | alcoba, dormitorio |
| input sustantivo | /ˈɪnpʊt/ | aportación, aporte |
| nope | /noʊp/ | nop, no po |
| happiness sustantivo | /ˈhæpinɪs/ | felicidad |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| get up verbo | levantarse | |
| call off verbo | cancelar, terminar | |
| calm down verbo | calmarse | |
| check out verbo | investigar, chequear | |
| close down verbo | /kləʊzˈdaʊn/ | cerrar, clausurar |
| come up verbo | salir a relucir | |
| find out verbo | averiguar, anoticiarse | |
| get back to verbo | responder / contestar (en un rato), volver / tornar a contactar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- I mean, who doesn't want to get paid more?
- Doesn't that just shift your mindset right away?
- What if I can't get outside?
- I know you're thinking, what was she doing?
- I don't know, can a smile make you happy?
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — una acción que empezó antes y continúa | have been missing · You've been working · you've been seeing |
| “Used to” used to + verbo — un hábito o estado pasado que ya no es cierto | used to say · used to be |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | I've spent · you've made · have found |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | somebody who is · someone, which is |
Pronunciación a tener en cuenta
El hablante usa 275 contracciones y formas reducidas, como you're, gonna, don't. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: rhythm /ˈɹɪð.əm/, thumb /ˈθʌm/, sixth /sɪksθ/, seventh /ˈsɛvənθ/, grandmother /ˈɡɹæn(d)ˌmʌðɚ/
- Los sonidos de “sh” y “zh”: emotion /ɪˈməʊ.ʃən/, gosh /ɡɑːʃ/, shock /ʃɔk/, facial /ˈfeɪ.ʃəl/, exposure /ɪkˈspəʊ.ʒə(ɹ)/
- Palabras largas — cuida el acento: surprisingly /səˈpɹaɪzɪŋli/, disappointment /ˌdɪsəˈpɔɪntmənt/, participate /pɑːˈtɪs.ɪ.peɪt/, participant /pɑːɹˈtɪsəpənt/, reputation /ˌɹɛpjʊˈteɪʃən/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: spin /spɪn/, stressful /ˈstɹɛsfəl/, strategic /stɹəˈti.dʒɪk/, spare /spɛɚ/, swim /swɪm/
- /v/ — no es /b/: los dientes tocan el labio inferior: solve /sɒlv/, envelope /ˈɛnvə(ˌ)loʊp/, craving /ˈkɹeɪ.vɪŋ/, seventh /ˈsɛvənθ/, productivity /ˌpɹɒdʌkˈtɪvəti/
- /z/ — sonora, no /s/: surprisingly /səˈpɹaɪzɪŋli/, phrase /ˈfɹeɪ̯z/, deposit /dɪˈpɑ.zɪt/, closet /ˈklɑzɪt/, resume /ˈɹɛz.ə.meɪ/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como belong, surprisingly, emotion.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.