Shadowing Practice: Epictetus' Secret to Breaking Bad Habits - Learn English Speaking with Video
Elige un modo de práctica
Cada modo abre una sala de práctica a pantalla completa.
100 oraciones
Si las oraciones son demasiado cortas o largas, haz clic en Editar para ajustarlas.
1
We live in an age of instant gratification.
2
Easy pleasures are all around us, and they constantly beg for our attention.
3
We can indulge in social media, online shopping, streaming, gambling, and mature content without even leaving the couch.
4
Various substances and junk food are widely available, at least in the West.
5
And so, many of us develop bad habits.
6
Some are rather innocent others can seriously undermine our well -being.
7
And many struggle to get rid of these bad habits, and may try for years only to relapse over and over again.
8
The Stoics understood this problem well.
9
They saw excessive desire as a passion, an irrational disturbance that, if we follow it, could get us into trouble.
10
Epictetus spoke extensively about how to deal with passions including the temptations that so often lead us astray.
11
In particular, he offered a piece of advice that many of us overlook when trying to break a bad habit.
12
This video explores a simple way to break bad habits, based on the wisdom of Epictetus.
13
His advice has helped me personally, especially in overcoming past habitual binge drinking and other unhealthy pleasures.
14
The passion the Stoics called epithumia is a desire or longing for some anticipated pleasure.
15
Something we hope to experience in the future.
16
It's the urge that sends us to the fridge for an unhealthy snack, or to the browser for a visit to the hub.
17
The more we give in to this urge, the stronger it tends to return later, as the habit becomes increasingly ingrained,
18
which is a mechanism that is well supported by modern psychology.
19
Hence, we build habits by repetition, which also applies to bad habits.
20
So, the key to breaking a habit is not to give in to it, refraining over and over again,
21
which weakens it every time we succeed.
22
The problem, however, is that it's easier said than done.
23
When we experience a strong desire, resisting it can be difficult.
24
It clouds our judgment and disturbs our rational thinking.
25
We forget about tomorrow and the long -term consequences of our actions because we want the promised pleasure so badly.
26
The regret, the guilt, and how we'll feel afterward are pushed aside.
27
All we seem to have eyes for is that promised pleasure, what the Stoics called hedone.
28
But once we have given in to desire and experienced hedone, which is often much shorter and less satisfying than we imagined,
29
we remember why we have told ourselves so many times not to do it.
30
We're now dealing with the consequences, and we're taking an oath to abstain.
31
But later, Here, we find ourselves repeating the action, as the temptation seems too strong to resist.
32
It's frustrating, it's disheartening, and we may feel it's a hopeless case.
33
But luckily, Epictetus has some advice for us.
34
If you are struck by the appearance of any promised pleasure, guard yourself against against being hurried away by it,
35
but let the affair wait your leisure and procure yourself some delay," said Epictetus.
36
Here we see a good example of what we might call stoic mindfulness.
37
Similar to Buddhist mindfulness, it requires us to pay close attention to what is happening within us.
38
In this case, it's the appearance of a promised pleasure and our reaction to it.
39
Instead of acting upon it or suppressing it, Epictetus asks us to pause for a moment.
40
Rather than letting ourselves be carried away by the desire for that pleasure, we take a step back and watch it.
41
This can be difficult, of course, especially when the desire is strong.
42
When the monster is still small and weak, it's much easier to defeat it, so to speak.
43
Once a desire gathers momentum, resisting it becomes much harder.
44
In my experience, it's important to notice the desire as soon as it arises, and it often creeps in very subtly.
45
And that's why mindfulness is so valuable.
46
It helps us become aware of these impulses before they take control.
47
So that's the first step.
48
Now Epictetus wants us to look into the future.
49
More specifically, he wants us to imagine two possible outcomes, one based on pain and regret, the other.. on joy and self -respect.
50
Let's begin with the first.
51
Then bring to your mind both points of time, that in which you will enjoy the pleasure and that in
52
which you will repent and reproach yourself after you have enjoyed it.
53
End quote.
54
Now, this part of the advice is pretty straightforward, and I'm sure you have tried it before.
55
We remind ourselves that even though we'll experience the pleasure, we'll also have to face the consequences afterward.
56
In other words, we look beyond the goody and consider the pain that may follow if we take it.
57
For many, that's enough.
58
When I think of the horrible hangovers I get after binge drinking, the depressive moods that could linger for days,
59
it's usually enough now to keep me from the booze when I'm tempted.
60
But it wasn't always that way, and it still isn't sometimes, to be honest.
61
In many cases, this approach just isn't enough.
62
Desire has a way of distorting our judgement.
63
We begin to bargain.
64
We tell ourselves that the consequences won't be so bad and that pleasure is totally worth the price.
65
And perhaps sometimes it is.
66
But often, we're simply being misled by the power of passion.
67
Now, as I mentioned before, Epictetus also wants us to visualize a positive outcome, saying, and set before you,
68
in opposition to these, how you will be glad and applaud yourself if you abstain.
69
Let's see what he's getting at with this.
70
Imagine we're still in waiting mode.
71
We're still on pause, observing the habit we're trying to break, feeling our desire for a specific pleasure.
72
Let's suppose fear didn't work.
73
What about positive reinforcement?
74
What if we traded an immediate, short -lived pleasure for a more durable and constructive one?
75
In today's world, pleasure usually means adding something.
76
An experience, a purchase, a meal, a drink, another episode, another scroll through TikTok.
77
We celebrate consumption, but we rarely consider the pleasure of not consuming, the pleasure of missing out.
78
One of these pleasures, Epictetus makes clear, is the satisfaction that comes from not giving in.
79
Whether the pleasure is a night of binge drinking, a session of overeating junk food, or spending the night on the hub,
80
or perhaps the hamster, we can give ourselves a round of applause for having resisted it.
81
Now, if that sounds a bit lame or unsatisfactory, here's what Epictetus said next.
82
And even though it should appear to you a seasonable gratification,
83
take heed that its enticing and agreeable and attractive force may not subdue you.
84
But set an opposition to this, how much better it is to be conscious of having gained so great a victory.
85
End quote.
86
By not giving in, we gained a victory.
87
We overcame, and we allow ourselves to feel great about it.
88
This may seem like a small thing, but it's a gift that keeps on giving.
89
We can return to this joy at any time of day.
90
We can keep reminding ourselves of how we have overcome temptation and feel satisfied every time.
91
Moreover, we have become stronger, while the habit has become weaker.
92
So, it's a victory with serious consequences.
93
And the more often we attain this pleasure, the more powerful we become.
94
Over time, we build a greater sense of accomplishment, self -respect, and confidence.
95
We begin to feel better about ourselves.
96
We look in the mirror and like what we see.
97
I mean, if that isn't a pleasure worth pursuing, what is?
98
The challenge, however, is seeing through the illusion of the promised pleasure and trusting the process.
99
We must remind ourselves that the satisfaction of victory indeed arrives after the desire has passed,
100
and that it's far more enjoyable and rewarding than what we're missing out on.
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
B22
How To Be Alone | 4 Healthy Ways
Daily ConversationUniversity StudentsWorking Adults
C14
IKIGAI | A Japanese Philosophy for Finding Purpose
Business EnglishUniversity StudentsWorking Adults
C14
When Life Hurts, Care Less About It | The Philosophy of Marcus Aurelius
Business EnglishUniversity StudentsWorking Adults
B22
I don’t want kids. Am I a bad person?
Daily ConversationUniversity StudentsWorking Adults
C113
Buddhist Wisdom For Inner Peace
Daily ConversationUniversity StudentsWorking Adults
C12
Wu-wei | The Art of Letting Things Happen
Business EnglishUniversity StudentsWorking Adults
C13
When Life Hurts, Stop Clinging to It | The Philosophy of Epictetus
Business EnglishUniversity StudentsWorking Adults
C1What You Try to Control, Controls You | The Paradox of Control
Business EnglishUniversity StudentsWorking Adults
C1The Taoist Cure for a Crowded, Stressful Mind
Daily ConversationUniversity StudentsWorking Adults
C1The Less You Seek, The More You’ll Find | The Happiness Paradox
Business EnglishUniversity StudentsWorking Adults
C1Don’t Worry, Everything is Out of Control | Taoist Antidotes for an Insane, Stressful World
Business EnglishUniversity StudentsWorking Adults
C2Why Invisibility is Power | Priceless Benefits of Being Invisible
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Recomendar Video
C12
227 oraciones
Stop Rehearsing The Life You Don’t Want | Dr Joe Dispenza Motivation
Daily ConversationUniversity StudentsWorking Adults
C120
112 oraciones
Why you can't quit social media (and the Romans knew it)
British AccentDaily ConversationUniversity StudentsWorking Adults
C15
44 oraciones
Johann Hari on addiction
Daily ConversationUniversity StudentsWorking Adults
![[B2] Bad Habits We All Have | English Conversation & Speaking Practice](https://img.youtube.com/vi/WOWfjg1_RQA/mqdefault.jpg)
B23
125 oraciones
[B2] Bad Habits We All Have | English Conversation & Speaking Practice
Business EnglishDaily ConversationHigh School Students
C118
36 oraciones
Why successful people set habits, not just goals | Wendy Wood
Daily ConversationUniversity StudentsWorking Adults
C11
347 oraciones
Doctor Explains: How to Train Your Brain to Crave Doing Hard Things
Daily ConversationUniversity StudentsWorking Adults
C145
32 oraciones
Why You Can’t Force Your Mind to Change (The Toilet Philosophy)
British AccentDaily ConversationUniversity StudentsWorking Adults
C12
132 oraciones
Sam Harris basically breaks down the secret to life (again)
Daily ConversationUniversity StudentsWorking Adults
B22
244 oraciones
I’m Begging You: Replace Scrolling With These Habits
Business EnglishDaily ConversationUniversity Students
B21
204 oraciones
The Japanese System for Breaking Bad Habits & Addiction | Kaizen & Ikigai Philosophy
Daily ConversationWorking Adults
C13
129 oraciones
Why we can't stop eating unhealthy foods
Daily ConversationUniversity StudentsWorking Adults
Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “Epictetus' Secret to Breaking Bad Habits”. Las palabras que más se repiten: pleasure, desire, habit, ourselves, Epictetus. Este vídeo tiene 24 frases y 1337 palabras para practicar shadowing. La parte hablada dura 9:50. El hablante mantiene un ritmo constante de unas 136 palabras por minuto, cómodo para el shadowing. El 82 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| habit sustantivo | /ˈhæb.ɪt/ | costumbre, hábito |
| consequence sustantivo | /ˈkɑn.sɪ.kwəns/ | consecuencia |
| passion sustantivo | /ˈpæʃən/ | pasión |
| resist verbo | /ɹɪˈzɪst/ | resistir |
| remind verbo | /ɹəˈmaɪnd/ | (hacer) recordar/arrecordar, hacer acordar/arrecordar (se de) |
| overcome verbo | /ˌəʊ.vəˈkʌm/ | sobreponerse a |
| temptation sustantivo | /ˌtɛmpˈteɪʃən/ | tentación |
| binge sustantivo | /bɪnd͡ʒ/ | atracón, comilona |
| afterwards adverbio | /ˈæf.tɚ.wɚdz/ | después, consecuentemente |
| regret verbo | /ɹɪˈɡɹɛt/ | lamentar, arrepentirse [de] |
| outcome sustantivo | /ˈaʊtkʌm/ | resultado |
| judgment sustantivo | /ˈd͡ʒʌd͡ʒ.mənt/ | juicio, juzgamiento |
| satisfaction sustantivo | /sætɪsˈfækʃən/ | satisfacción |
| urge verbo | /ɜːd͡ʒ/ | urgir, aguijonear |
| junk sustantivo | /d͡ʒʌŋk/ | basura, chatarra |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| carried away adjetivo | embalado, enajenado |
| miss out verbo | perdérsela |
| see through verbo | ver a través |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- We’re now dealing with the consequences.
- Imagine we’re still in waiting mode.
- I mean… if that isn’t a pleasure worth pursuing, what is?
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | has helped · have given · have told |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | are pushed · are struck · be carried |
Pronunciación a tener en cuenta
El hablante usa 22 contracciones y formas reducidas, como we're, isn't, we'll. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: unhealthy /ʌnˈhɛl.θi/, gather /ˈɡæðɚ/, oath /ˈoʊθ/
- Los sonidos de “sh” y “zh”: passion /ˈpæʃən/, temptation /ˌtɛmpˈteɪʃən/, satisfaction /sætɪsˈfækʃən/, consumption /kənˈsʌmp.ʃən/, conscious /ˈkɑn.ʃəs/
- Palabras largas — cuida el acento: satisfaction /sætɪsˈfækʃən/, psychology /saɪˈkɑ.lə.d͡ʒi/, mechanism /ˈmɛk.ə.nɪ.zəm/, momentum /ˌmə(ʊ)ˈmɛntəm/, extensively /ɪkˈstɛn.sɪv.li/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: snack /snæk/, scroll /skɹoʊl/, straightforward /ˌstɹeɪtˈfɔː(ɹ)wə(ɹ)d/
- /v/ — no es /b/: los dientes tocan el labio inferior: overcome /ˌəʊ.vəˈkʌm/, arrive /əˈɹaɪv/, excessive /ɪkˈsɛsɪv/, observe /əbˈzɜːv/, extensively /ɪkˈstɛn.sɪv.li/
- /z/ — sonora, no /s/: resist /ɹɪˈzɪst/, afterwards /ˈæf.tɚ.wɚdz/, pause /pɔːz/, wisdom /ˈwɪzdəm/, mechanism /ˈmɛk.ə.nɪ.zəm/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como habit, consequence, passion.
¿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.