Shadowing Practice: Become addicted to discipline in 1 day - Learn English Speaking with Video
Elige un modo de práctica
Cada modo abre una sala de práctica a pantalla completa.
245 oraciones
Si las oraciones son demasiado cortas o largas, haz clic en Editar para ajustarlas.
1
How many times have you told yourself that you're gonna start tomorrow and you don't?
2
Because we think discipline means that we're going to be pushing harder, but maybe we've had it backwards all along.
3
Maybe discipline isn't about fighting the resistance in front of us.
4
Maybe it's actually about removing the resistance completely.
5
And in this episode, I'm gonna challenge the way that you think about self-control, motivation, and consistency.
6
And I'm gonna teach you a step-by-step process to how to actually enjoy taking action.
7
Because the truth is, once you understand how to enjoy doing what matters most, everything in your life will start to change.
8
So let's go ahead and start here.
9
You cannot bully yourself into being consistent.
10
Long-term, that is.
11
I mean, you can shame yourself and guilt yourself and bully yourself into short bursts of effort,
12
but never into real long-term sustained growth.
13
That is going to lead to burnout if you just shame and guilt and push yourself to do something.
14
I promise you, I did this for years and years and years.
15
And I hear so many people, so many people say, oh yeah, I'm really good at starting and then I always give up and I don't know why.
16
Well, here's why.
17
Your brain at its simplest form just does not like to move towards pain.
18
It wants to move away from pain.
19
What it wants to move towards is reward.
20
It wants to move towards pleasure.
21
So the harder that something feels emotionally towards whatever it is you're trying to work at,
22
the more resistance that you will naturally unconsciously build around that thing you need to do.
23
So with that being said, and that being in the frame of today's episode, when you say, I just need more discipline, what you're really saying is,
24
I need to learn more about how to make this feel good enough so that I want to do it.
25
Think about that for a second, because believe me, for years, I mean, I worked 110 hours a week for three years straight when I was in my early 20s, and I burned myself out.
26
I forced myself.
27
And then I eventually did what everybody will do.
28
When you force yourself to do something, you burn out.
29
But that's the secret is what I'm trying to share with you is you have to learn how to make
30
taking that action feel good.
31
Not like punishment, not like pressure.
32
You want it to feel pleasurable.
33
So how do we make it feel pleasurable to ourselves?
34
Well, I'm going to give you kind of a step-by-step process suit, okay?
35
The first process, first step of the process is to try something that's called the breadcrumb method.
36
The breadcrumb method is really simple.
37
Well, when you look at how most people build habits.
38
Most people build habits like they're climbing a cliff, like one huge, painful leap at a time.
39
And it's just, they're just working towards it, going and pushing and going and pushing.
40
But the brain doesn't like cliffs.
41
What the brain really likes is trails, small, clear, low effort paths that eventually lead towards the top of the mountain.
42
And so the breadcrumb method is basically that.
43
What you're gonna do is you're gonna take little teeny, like you're gonna leave little teeny tiny, irresistible cues that pull you towards the next step.
44
They kind of make it easier and pull you towards taking the action.
45
Hey, to the 65.6% of you who watch my videos but are not subscribed, yes, we see it.
46
And if you've ever learned anything from any of the videos I've put out, please do me a favor, hit that subscribe button.
47
It helps the channel grow and it helps me keep making more content to help you grow as well.
48
So with that, let's go back to the show.
49
So an example that I'll give you, and you've probably heard me say many times, is if you wanna work out in the morning, then lay your clothes out with your shoes,
50
you know, ready to go, so as soon as you wake up in the morning, you're able to take action.
51
You don't have to think about what you're gonna wear, it's already ready for you.
52
If you want to write your book and you want to sit down and write, then open your laptop the night before and maybe write yourself a note
53
that says you have permission to write one messy paragraph or one messy page or just get it out of you.
54
It doesn't matter if it's good or not.
55
And the idea is just like it doesn't have to be the perfect page.
56
It doesn't be the perfect paragraph paragraph, just get stuff on the paper.
57
You know, if you want to eat better, maybe what you should do is just prep one thing for the next day.
58
Like you can figure out some sort of way to wash
59
and cut fruit so that it's the easiest snack available because normally when you work from home, you end up going for a bag of chips.
60
And really the key to it is this, you don't want to wait for motivation it.
61
What you're trying to do is you're trying to design momentum.
62
That's really what the key is with the breadcrumb method.
63
You're trying to design momentum because starting is usually the hardest thing for most people.
64
And this is what's most important.
65
You just want to get a little teeny tiny bit of movement started.
66
You know, like when I think about when I used to go on really long hikes when I'd be in Sedona, right?
67
We just got back from Sedona.
68
We were there for a month.
69
I would think about oh my god like this is a four mile hike like this is Oh my god, I don't know if I want to do this today It's hot outside
70
and I start thinking about how long this entire thing is going to be
71
And I just tell myself hey just go out
72
and walk for the first few minutes If you don't feel like doing it turn around i'm like, oh, okay, that's really not too hard And then
73
so what I would do i'd go out there
74
and walk for a few minutes and i'd be like I feel pretty good.
75
My heart rate's going.
76
It's kind of beautiful out here.
77
I'm just going to keep going And then I just keep going and I keep going.
78
And the thing is, once you get that movement started, the momentum becomes so much easier.
79
The more that you can remove friction, the more that you'll start doing the right thing without thinking.
80
Think of it like this.
81
The way I like to think about it is like, if you remember the movie E.T.
82
and they, in the movie, when they're trying to get E.T to go somewhere, they put Reese's Pieces out in front of them.
83
You're trying to design your life like you're E.T.
84
and you're trying to put Reese's Pieces out in front of you.
85
So you go from one step to the next one to the next one, and eventually you're where you wanna be.
86
So that's the first thing.
87
The second thing that you wanna do is this, make your progress visible.
88
Your brain loves evidence that your effort is starting to equal progress.
89
Tony Robbins always says progress equals happiness.
90
Your brain loves evidence that your hard work, your effort is starting to equal progress.
91
That's why tracking, even in small ways, is so powerful.
92
And so one thing that you could do is this or a couple different methods, right?
93
Put a calendar on your wall and cross off every day in a big red ink,
94
cross off big X on the day that you take that action that you need to.
95
Because once you see that start to, you get one day and two day and three, you have a chain going, now you don't wanna break the chain more than anything else and start back at zero.
96
Or you could drop a coin or a bead into a jar after each workout
97
or when you get two hours of focus work done in a session.
98
or you can write one sentence a day about what you did well.
99
Not how much you did, but what you did, like what you did well.
100
Now, if you wanna lose weight, one thing that's really good to do is to get a scale and then write down your weight every single day.
101
Remember this, there's a really interesting principle that says what is tracked will improve, but what is tracked and recorded will improve exponentially.
102
So if you were to hop on a scale every single day, you're basically tracking your weight.
103
But if you're tracking it and then writing it down, you're tracking it and recording it, and you will improve exponentially.
104
I can't tell you how many people I've coached over the years, and I just give them this tip, and they lose weight because now they're tracking and recording it every single day.
105
And once you start to see the weight go down, you don't want to see it go back up.
106
So you start making better decisions.
107
Progress that's seen becomes progress that's sustained.
108
So how can you try to see your progress as much as possible?
109
You know, when you have a bad day, don't beat yourself up.
110
You have to remind yourself of your wins.
111
So like one of the things I hear from a lot of people is like, you know, I always fall off of weight loss because I'll work out for like 17 days.
112
I'll fall off, you know, day 18.
113
And then I guilt myself and I shame myself and I make myself feel like and then I don't do it again.
114
It's like, well, why don't you just celebrate the 17 days of consistency instead of the one day that you fell off.
115
Celebrate how far you've come.
116
And then what you do is you learn from your mistake.
117
Oh, I messed up on this day and use it as data so that you don't do it again.
118
Once again, make yourself feel good because when you feel good, it's easier to take action.
119
So that's number two.
120
Number three is to start to reward yourself intentionally.
121
This is about teaching your brain that effort feels good.
122
But the same way if a dog does something that you want it to do, you give it a treat.
123
And it does it again, and you give it a treat.
124
You have to train yourself, as weird as it sounds, the exact same way that you would train that dog.
125
You're teaching your brain that the effort that you want to take to create the life that you want feels good.
126
After every session, even if it's just a short one, do something that signals a reward.
127
Step outside, take a real deep breath, a slow breath of fresh air, feel the sun, and just close your eyes
128
and just enjoy being outside for just a minute
129
or make yourself your favorite non-alcoholic drink
130
if you're in the middle of work day
131
or text someone like your best friend or your spouse or whoever it is that's like your biggest fan and say, I just did this, I'm excited about it.
132
And they come back and like, you're so great, I'm proud of you.
133
You know, find that person and tell them so
134
that you can start to feel the reward of them being proud of you as well.
135
You can even just go to the bathroom, look in the mirror, smile at yourself and say, I'm proud of you, you're doing a great job.
136
It sounds ridiculous, this, but there's so much proof that shows
137
that that little reward makes you feel good because it releases a little bit of dopamine, which tells your brain the effort is pleasurable.
138
What you're doing is you're pairing effort with satisfaction
139
and you're getting your brain to become addicted to this thing because your brain wants more dopamine.
140
And when you do something that feels good, it releases dopamine.
141
You know, if you're not doing something that you want to do, it's because that you are pairing the action with dissatisfaction.
142
You're starting to think about how hard it's going to be, how difficult it's going to be.
143
What if you fail?
144
What if you're not good enough?
145
No, no, no. You can't do that.
146
You have to start pairing it with the action that you want with satisfaction, the effort that you want with satisfaction.
147
If you start doing this over time, your brain will start to crave that cycle.
148
Work, reward, repeat.
149
Work, reward, repeat.
150
Or workout, reward, repeat.
151
Workout, reward, repeat.
152
Eat healthy, reward, repeat.
153
It's just like you continue to keep doing this.
154
This is how addiction shows up.
155
And sure, people can be addicted to bad things, but they can also become addicted to good things.
156
Addiction only comes from feeling good after doing something.
157
So that's number three.
158
Number four is to do something that I call shrink at the start, right?
159
You want to make it easier to start than it is to avoid.
160
You want to shrink the start of it.
161
So when something feels heavy and big and like a mountain we have to climb, we avoid it.
162
Not because it's impossible, but because starting that thing feels too big.
163
It feels like too large of a mountain.
164
And so what you want to do, the trick of it is to shrink the start of it.
165
So it's kind of like what I told you a couple of tips before.
166
You're trying to shrink the start, make it easier so that you can get momentum on your side.
167
If you're dreading going to the gym, tell yourself, I'm just going to go for 10 minutes.
168
If you're avoiding sitting down to write your book, just say, I'm going to open the document and I'm just going to write one messy paragraph.
169
If you're overwhelmed by cleaning your house, even if it's something like that, say, I'm just going to do one dish.
170
And then see how you feel after one dish.
171
You're trying to shrink the start.
172
Once you start, your brain naturally wants to finish, realizes it's not as big of a deal as you made it out to be.
173
And then you start to get some momentum on your side.
174
And momentum eventually starts to do the heavy lifting.
175
So that's number Number four, number five is to add joy into the process.
176
Whether you believe it or not, you're allowed to enjoy the process.
177
You actually need to enjoy the process.
178
For the longest time, I thought I had to struggle my way to success and success was hard.
179
I need to white knuckle my way through life.
180
You don't.
181
You need to make it more pleasurable.
182
Listen to the music that you love while you're working.
183
Light a candle when you write.
184
Pair difficult things with something that's sensory and soothing and feels good.
185
You know, don't struggle and white knuckle your way.
186
Just think, oh, I need to do this thing.
187
How can I make this thing more enjoyable?
188
Make it a ritual that feels like you're caring for yourself, not punishing yourself.
189
That's one of the reasons why I say discipline is a form of self-love is
190
because you never have to be disciplined to do something that's bad for you.
191
You don't need any discipline to eat a big old pint of ice cream, right?
192
But you probably need some discipline to make a healthy meal for yourself.
193
And so you need discipline to do things that are good for you.
194
You don't need discipline to do things that are not good for you.
195
And so make this whole feeling, the whole feeling behind all of it, the enjoying of it, a ritual that feels like you're actually caring for yourself and not punishing yourself.
196
Make it feel special.
197
You know, pleasure isn't the enemy of discipline.
198
It's not.
199
Pleasure is the fuel to discipline.
200
And so that's number five.
201
And then number six, which is a very, very important part of it, is attach emotion to your why.
202
If you want to stick with something for a while, your goal can't just live in your head.
203
You have to have it live in your heart as well.
204
So you have to have a strong why to it.
205
My very first mentor used to always say, if your why is strong enough, your how will reveal itself.
206
If your why as to why you're doing something is strong enough, you'll figure out how to get it done.
207
You'll get it done.
208
You'll figure it out.
209
And so ask yourself, like, why does this goal matter to me?
210
Why am I doing this in the first place?
211
Who do I become if I keep showing up for this?
212
What part of me am I building through this process?
213
How is this going to change my life, my spouse's wife, my children's life?
214
Why is this thing important to me?
215
What am I going to be able to do for my parents if I do X, Y, and Z?
216
And you start actually developing a real why behind the goal.
217
and then you remind yourself of that thing often.
218
Write it somewhere that you see it, somewhere that you see it every single day, read it every single morning, remind yourself of it because the more emotionally connected that you are to your goal,
219
the easier it becomes to act on it.
220
I promise you that.
221
And so you have to understand,
222
becoming addicted to discipline isn't about turning into some robotic high performer that just white knuckles their entire way through life.
223
It's really about how to create a life where the things that are good for you actually feel good to do.
224
And so you need to stop chasing motivation
225
and white knuckling your way through life and stop waiting for the perfect moment or the perfect mindset
226
and really start to build systems that make consistency feel more natural and more enjoyable in some sort of way.
227
And if you do this slowly, you start to become the kind of person who wants to work.
228
I know how crazy it sounds.
229
I was gone for an entire month in Sedona.
230
I just got back and I was like
231
so excited to sit down in my office and actually start to work
232
because I've associated so much pleasure with what it is that I do.
233
Is there still some struggles?
234
Is it hard to do a lot of times?
235
Yeah, absolutely.
236
But there's much more enjoyable moments because I've associated
237
so much pleasure with taking action
238
because it feels like you're coming home to yourself every single time
239
that you do and you start to realize the life
240
that you're building is getting closer and closer and closer and so you want to start working harder.
241
And so that is how you get yourself to become addicted to the discipline
242
that you need to create the life that you want.
243
Hey, thanks so much for watching this video.
244
Based off of what you've been watching recently, out of all of the hundreds of videos I've posted, YouTube has picked this one for you to watch next.
245
And if you want to make sure you don't miss any more videos, click this button right here.
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
B2The Day You Realize No One Cares About You… Everything Changes
Daily ConversationWorking Adults
B13
You Vs You "Drop a YES in you agree! 👉 IG:@robdialjr #motivation #selfdevelopment #personalgrowth
Daily ConversationWorking Adults
B26
How NOT to Let Your Past Control Your Future
Daily ConversationWorking Adults
B23
7 Habits That Changed My Life After 30 (Wish I Started Sooner)
Daily ConversationWorking Adults
B21
How To Get What You Want In Life
Daily ConversationWorking Adults
B25
How to (Actually) Shift Your Identity (to Succeed)
Daily ConversationWorking Adults
B21
Never React, Never Explain, Just Ignore
Daily ConversationWorking Adults
B21
5 Habits that Changed My Life in 1 Week
Business EnglishUniversity StudentsWorking Adults
B2Do This for 30 Days and Your Life Will Change
Business EnglishUniversity StudentsWorking Adults
B119
Easy now & hard later OR hard now & easy later👉 IG:@robdialjr #selfdevelopment #motivation
Business EnglishUniversity StudentsWorking Adults
B22
4 Things That Are Keeping You From Being a High Performer
Business EnglishUniversity StudentsWorking Adults
B21
5 Things to Tell Yourself Every Morning
Business EnglishUniversity StudentsWorking Adults
B24
Push Yourself to Be Happy Even When Life is Hard
Business EnglishUniversity StudentsWorking Adults
B12
Their Mood Isn’t Your Responsibility. 👉 IG:@robdialjr #selfdevelopment #selflove #motivation
Business EnglishUniversity StudentsWorking Adults
B24
When You Finally Stop Living in Your Head, Life Becomes Peaceful Again
Business EnglishUniversity StudentsWorking Adults
B22
Once you apply this, the Universe will have no choice but to give you everything.
Business EnglishUniversity StudentsWorking Adults
C13
Act As If EVERYTHING Always Works Out
Business EnglishUniversity StudentsWorking Adults
B22
How to Teach Yourself Anything (The Self-Study Blueprint)
Business EnglishUniversity StudentsWorking Adults
C13
WHY YOU SHOULD QUIT YOUR JOB!
Business EnglishWorking Adults
B23
7 Principles That Will Organize Your Entire Life
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Recomendar Video
B21
262 oraciones
How To Rewire Your Brain To Enjoy Discipline
Business EnglishUniversity StudentsWorking Adults
B26
151 oraciones
How I became DISGUSTINGLY DISCIPLINED and got my dream life (you can too)
Business EnglishDaily ConversationUniversity Students
B27
259 oraciones
English Listening Practice Podcast - Discipline
American AccentBusiness EnglishDaily ConversationUniversity Students
B186
18 oraciones
Discipline Beats Motivation
American AccentDaily ConversationUniversity StudentsWorking Adults
B27
201 oraciones
How To Actually Be Disciplined (Consistently)
Business EnglishDaily ConversationUniversity Students
B22
236 oraciones
11 Minutes of Pure Dopamine Increase
Business EnglishUniversity StudentsWorking Adults
B25
248 oraciones
The secret to a disciplined life | Pavel Durov and Lex Fridman
Business EnglishUniversity StudentsWorking Adults
B27
292 oraciones
Let's talk About How to Stop Procrastinating and Take Action Today - Speak Power Daily Podcast
Business EnglishDaily ConversationUniversity Students
B25
218 oraciones
How to Get Your Brain Addicted to Hard Things, Not Cheap Dopamine
Business EnglishUniversity StudentsWorking Adults
B213
186 oraciones
How to become addicted to waking up early
Business EnglishUniversity StudentsWorking Adults
B21
239 oraciones
How to Build Self-Discipline: The Mindset Method
Business EnglishUniversity StudentsWorking Adults
Vocabulario y notas de pronunciación para esta lección
Este vídeo tiene 245 frases y 3307 palabras para practicar shadowing. La parte hablada dura 16:20. El hablante habla rápido, unas 202 palabras por minuto, así que espera sonidos enlazados y reducidos. El 89 % 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 |
|---|---|---|
| discipline sustantivo | /ˈdɪsəplɪn/ | disciplina |
| reward sustantivo | /ɹɪˈwɔɹd/ | recompensa |
| momentum sustantivo | /ˌmə(ʊ)ˈmɛntəm/ | moméntum, viada |
| addict sustantivo | /ˈæd.ɪkt/ | adicto, viciado |
| paragraph sustantivo | /ˈpæɹəɡɹæf/ | párrafo, parágrafo |
| remind verbo | /ɹəˈmaɪnd/ | (hacer) recordar/arrecordar, hacer acordar/arrecordar (se de) |
| motivation sustantivo | /ˈmoʊ.tə.veɪ.ʃən/ | motivación |
| satisfaction sustantivo | /sætɪsˈfækʃən/ | satisfacción |
| guilt sustantivo | /ɡɪlt/ | culpa |
| workout sustantivo | /ˈwɝk.aʊ̯t/ | entrenamiento |
| consistency sustantivo | /kənˈsɪs.tən.si/ | consistencia |
| enjoyable adjetivo | /ɛnˈd͡ʒɔɪ.ə.bl̩/ | agradable, ameno |
| messy adjetivo | /ˈmɛsi/ | desordenado, desprolijo |
| naturally adverbio | /ˈnæt͡ʃ.(ə.)ɹə.li/ | naturalmente, a natura |
| associate sustantivo | /əˈsoʊʃi.ət/ | asociado |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| fall off verbo | caer | |
| figure out verbo | averiguar, captar | |
| go out verbo | salir | |
| end up verbo | terminar, ir a parar | |
| get back verbo | regresar | |
| give up verbo | rendirse, entregar | |
| go ahead verbo | /ˌɡoʊ əˈhɛd/ | venga, adelante |
| put out verbo | sacar |
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| “Used to” used to + verbo — un hábito o estado pasado que ya no es cierto | used to go · used to always say |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | we've had · you've ever learned · you've probably heard |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | being said · are not subscribed · is tracked |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | six, which is · person who wants |
Pronunciación a tener en cuenta
El hablante usa 118 contracciones y formas reducidas, como you're, don't, I'm. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: breathe /bɹiːð/, soothe /suːð/
- Los sonidos de “sh” y “zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, satisfaction /sætɪsˈfækʃən/, associate /əˈsoʊʃi.ət/, dish /dɪʃ/, addiction /əˈdɪkˌʃən/
- Palabras largas — cuida el acento: momentum /ˌmə(ʊ)ˈmɛntəm/, motivation /ˈmoʊ.tə.veɪ.ʃən/, satisfaction /sætɪsˈfækʃən/, consistency /kənˈsɪs.tən.si/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/
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 discipline, reward, momentum.
¿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.