Shadowing Practice: How to Journal Like the Top 1% in 2026 - Learn English Speaking with Video
Creando lección...
1
The truth is most people don't change their lives because they don't know how to change their thinking.
2
And you can't change your thinking without first examining it.
3
And that's where journaling comes in.
4
I've been journaling for about 10 years now.
5
And over that time, it has completely changed my life.
6
It's sometimes easy to feel like journaling is really overwhelming as a habit
7
or hard to stick with and takes a lot of time.
8
But what if I told you that all you need is a couple of minutes a day to start transforming your life?
9
In this video, I'll be breaking down exactly why journaling is so powerful.
10
And then I'll share with you eight proven, tried and tested journaling techniques, which are simple and easy to start doing in just a couple of minutes a day.
11
If you're new here, my name's Izzy.
12
I'm a mom, tech co-founder and Cambridge trained doctor.
13
And in this video, I'll be sharing literally everything that I wish that I knew about journaling.
14
So firstly, why journal?
15
Well, journaling is the ultimate high level tool for metacognition, which can be defined as thinking about your thinking or making your cognition actually observable.
16
Firstly, journaling converts your liquid thoughts into solid information.
17
Our thoughts and feelings are kind of like liquid.
18
They shift, they flow, they change shape.
19
But when you write them down, you are actually capturing them into a solid state.
20
And you make this shift from being in your emotions to actually being able to observe your emotions and your thoughts.
21
Secondly, journaling offloads cognitive load.
22
Our brain's working memory is limited and actually trying to remember, okay, what's on the calendar today?
23
What do I need to do?
24
What did I need to do next week?
25
Oh, this other thing, I'm kind of interested in trying out this new hobby, so I should try that out over there.
26
And oh, there's this other thing at work and I need to reply to that email.
27
All of these things add up, and it's almost like having loads of open tabs in your mind.
28
And for a computer, what that does is that will start to overload its memory.
29
And in our brains, that also creates mental friction.
30
So journaling actually acts a bit like an external hard drive.
31
And so when you write something down, your brain almost receives a signal that the information is stored safely,
32
which means your nervous system can finally relax and let go of all those extra thoughts and close some of those tabs.
33
And the benefit of this is reducing your cortisol levels, reducing your stress levels and making space for you to actually focus without all these extra thoughts pinging into your head.
34
Thirdly, journaling bridges the gap to your subconscious.
35
There are things that we don't even know about ourselves that are in our subconscious.
36
And there are specific journaling techniques that can help to extract this and make the subconscious conscious again.
37
And once you do that, you can actually see the ways in which those subconscious thoughts
38
and feelings and ways of responding to the world are actually running your life without you really knowing.
39
And so for me, then I've actually stopped being
40
so surprised by my own self-sabotage because I've actually started to understand where that's coming from.
41
Fourthly, journaling provides a proof of growth.
42
When I look back at some of my journals from five to even 10 years ago, I am blown away by how much I've changed.
43
There's a psychological illusion called the end of history illusion, which is where we tend to think
44
that how we feel now is how we've always felt and is how we will always feel.
45
But actually that's really not the case.
46
Who we were 10 years ago is radically different
47
and who we will be in 10 years is also probably radically different to who we are right now.
48
And so a journal acts as a bit of a time machine.
49
And so reading an entry from a year or two years or 10 years ago reveals how much you've overcome, which builds this deep evidence-based sense of self-efficacy,
50
which can also be defined as the belief in your ability to actually handle life.
51
Also, if you're looking for more journaling inspiration, I've created a completely free 30-day journaling challenge with one key
52
prompt a day to help you get closer to your dream life.
53
I've popped the link in the description, so feel free to check it out if you like.
54
And finally, and this is my favorite one, journaling can actually change the outcomes in your life.
55
And this is how.
56
So the outcomes in our life are generally determined by the actions that we take.
57
In turn, our actions are usually downstream of us taking some kind of decision.
58
And our decisions are the result of our thoughts and feelings, which themselves were a result of our beliefs and stories that we tell ourselves.
59
And so this is what the belief outcome axis is, how our beliefs flow into our thoughts and feelings, which then cause us to take certain decisions intentions
60
which lead to actions that we take in our lives and then subsequent outcomes.
61
This belief outcome axis is literally applying to every single part of your life right now whether you like it
62
or not but the most interesting thing about this axis is
63
that it's actually a closed loop system where the outcomes in our life they are actually our life events
64
and our life events actually inform and change our beliefs and stories that we tell about ourselves.
65
For example now
66
that I have started this YouTube channel I'm like okay I've
67
started this YouTube channel I've continued to take actions repeatedly
68
that have led to the outcome of having videos up
69
and then oh they're starting to get views oh there's people who actually care about what i have to say and
70
that changes the life events where it's like okay now i
71
have quite a lot of subscribers this is actually amazing
72
and then that updates the beliefs and stories
73
that i have about myself where i now feel even more conviction
74
that you know what i can actually try new things
75
and the fledgling belief of you know what the people who really matter will stay
76
and there'll be new people who come into my life was true
77
and so this has updated those beliefs and stories
78
and given me more fuel there and
79
that has become this sort of virtuous cycle and now this is where journaling comes in.
80
For this loop we can actually input on lots of these areas such as here, we can input here, we can input here,
81
we can input here, we can actually affect a lot of the parts of this cycle with journaling.
82
For example one way
83
that journaling helped me to start a YouTube channel was where
84
I was thinking more broadly about okay what could be interesting to do with my life
85
and I was like oh okay well something as interesting as maybe starting a YouTube channel
86
and then I noticed oh my gosh I have all these beliefs and stories about this of like, oh, there's no point, and I'm gonna get judged, and I'm probably gonna fail anyway.
87
I'm like, wait, but where are these coming from?
88
And then I examined those more deeply, and I realized that actually I could choose to believe something else, and tell myself a different story about my life.
89
And that ultimately leading me to be able to unblock and level up this virtuous cycle.
90
So that's why I'm so passionate about journaling.
91
And so now let's get into the eight evidence-based journaling techniques.
92
The first one is journaling as a mirror for emotional exploration.
93
Most people think that emotional release journaling is only for deeply emotional people.
94
But if you feel kind of fine most of the time, then this is actually probably the habit that you need the most.
95
Here's what this looks like.
96
Try journaling about an event.
97
So focus first on the objective details, the who, what, when, where, why, all of these external details.
98
Once you've written about that, then shift your focus to how you felt internally about it, going underneath the surface and diving into your emotions and also your narratives around it.
99
And so the core of this mirror is mirroring your journal with the external objective things going on
100
and then the internal more subjective things going on.
101
And with the internal exploration, you can try exploring different kinds of emotions.
102
So for example, joy, love, gratitude, anger, sorrow, discomfort, fear.
103
And this is powerful in two ways.
104
On the positive emotion side, studies have shown that journaling about positive emotions helps make you feel less stressed,
105
makes you feel like you have better wellbeing and can even help with improving your mood.
106
And on the flip side, when you put your negative feelings into words, journaling has a calming effect on your brain.
107
And this has everything to do with a psychological phenomenon called affect labeling.
108
In 2007, Dr. Matthew Lieberman from UCLA showed people faces with different emotions and then scanned their brains.
109
He found that when people named the emotion that they were seeing, so for example, by saying, this is anger when they were shown an angry face,
110
the emotional center of their brain actually calmed right down just by putting a label to the negative emotion.
111
This is something that also applies in parenting.
112
So having become a mom recently, I've been reading lots of parenting books, and one concept that a lot of psychologists share is how when a child is experiencing an emotion really strongly,
113
helping them to understand it by putting a label to it and being like, okay, like, you're feeling sad.
114
Yeah, it's okay to feel sad.
115
I know you're feeling sad because you couldn't get the toy that you wanted.
116
And actually acknowledging that sadness
117
and helping them to understand what it is actually helps them to manage and regulate that emotion and regulate their nervous system.
118
And I find the same in my own life.
119
If let's say I'm feeling a little bit frustrated by something, if I just name, okay, I'm feeling kind of frustrated about this, I immediately feel more relaxed.
120
The next journaling technique is asking your higher self for advice.
121
We all have this idea of who our higher self is.
122
The version of us that is the most wise, the most compassionate, the most self-actualized, the most secure and content and joyful.
123
And so one thing that I love to do when faced with some kind of dilemma
124
or struggling with some kind of situation where I feel like I'm getting stuck in a loop or feeling really strong emotions, it's saying, okay, well, what would my higher self do?
125
What would she advise me to do?
126
An example here is, let's say that there's tension in one of our relationships, whether that's with family, friends, or a partner, in that kind of conflict situation,
127
it's easy to get into a slightly ego-attached frame of mind where you're like, well, I'm right, they're wrong, they shouldn't have done this, and I was right because I did this,
128
and all these narratives that protect our ego and put us in opposition to this other person.
129
But I found that whenever I'm in this situation and then I ask my higher self for advice, I'm like, okay, what would she do?
130
How would she respond to this?
131
I always, always come to the realization that, okay, what if it's actually not about you versus me, but rather it's like, okay, us.
132
It's what can we do for the relationship?
133
How can we help to move towards a place where we're not trying to figure out, okay, who's right, who's wrong, but actually we're trying to figure out what's best for us and our relationship.
134
Another example from the YouTube side of things is, sometimes if I'm feeling unsure about posting a video or filming a video, I'm like, oh, like, I don't know
135
if this video is really gonna be valuable enough or I'm not sure if it's good enough to post.
136
And then I asked my higher self, maybe she would say, well, if this video helps at least one person out there, isn't that all worth it?
137
And so I always find
138
that asking my higher self for advice gives me more of a sense of expansion
139
and helps me to lean into making decisions that ask me to grow and expand rather than shrink and avoid.
140
And for me, a large part of sticking with journaling is making it feel enjoyable by adjusting the environment
141
and the tools with which I journal.
142
Paperlike are very kindly sponsoring this video, and I'm very excited about this one
143
because I've literally been using their screen protectors for years and years since way before they wanted to sponsor me.
144
It's one of those small upgrades that completely changes how often I actually use my iPad to write.
145
If you've ever tried writing on an iPad with an Apple Pencil and thought, oh, why is this just so slippery?
146
Why is my pen sliding all over the place?
147
I totally get you because writing on the like plain glass surface just doesn't feel as satisfying
148
or good as writing on paper.
149
The game changer for me was starting to use the Paperlite screen protectors.
150
The Paperlite 3 screen protector is their newest version
151
and it has specialised nano dots all over the surface to create just the right amount of friction.
152
So it genuinely feels joyful and tactile to write on your iPad.
153
And if you've ever tried to install a screen protector, you might have had the nightmare experience of having bubbles literally everywhere.
154
Paperlite have a butterfly application system, which makes it far less stressful to line everything up properly.
155
They've got a little multi-purpose helper tool and an on-screen guide to help you every single step of the way.
156
So if you want to try the Paperlike 3 for yourself, I've left a link down below.
157
The third journaling technique is shadow integration.
158
Have you ever met somebody who is very judgmental of others, but maybe quite blind to those same flaws in themselves, or maybe even you have a trigger,
159
so a person or a trait that makes your blood boil for no particular logical reason that you can pin down.
160
That reaction is actually a signal from what psychologists call the shadow self, because whether we realize it or not, we are carrying around a hidden version of ourselves,
161
which is a version made up of all those parts that we've repressed, denied, or have decided are bad.
162
But until you actually learn to embrace your shadow, it will actually run a lot of your decisions and your life, and you'll just end up calling it fate.
163
And so shadow integration is the process of actually reclaiming that power.
164
The concept of the shadow came from Carl Jung, a Swiss psychiatrist.
165
He theorized that as we grow up, we develop a persona, which is a mask that we wear to fit into society and gain love from our parents.
166
This means that if we are not allowed to display anger or sadness or selfishness, or even our too big ambitions or emotions,
167
we learn to shove these away into something of a psychological basement.
168
The problem is that these traits don't actually just stay in the basement
169
because they actually leak out because fundamentally they are a part of our whole selves.
170
So instead of showing up directly or consciously in our actions, they show up maybe as self-sabotage,
171
anxiety, or projection, which is when we see our own hidden flaws and rejected self in everyone else around us.
172
And so shadow work isn't actually about becoming a dark person or leaning into Machiavellian traits.
173
It's actually just about becoming a whole person where you see all of these parts of yourself.
174
You see the version of you that is loving and kind, and you also see the version of yourself that is angry and ready to defend your boundaries,
175
and you love and accept all of these parts of yourself wholly.
176
And that allows you to take the energy
177
that you spent fighting with yourself and hiding yourself and then using that to fuel your own growth instead.
178
One thing to say here though is that shadow work can be emotionally draining.
179
And so a reminder is that it's about being a compassionate, loving observer of yourself, not about judging yourself or finding things to hate about yourself.
180
It's about finding those parts of you that need to be brought home
181
and loved and accepted because they are part of you and you are so worth loving.
182
So here's how to actually put shadow integration work into practice.
183
You start by looking at your triggers.
184
Your shadow is actually the most visible in the things that irritate you and other people.
185
Jung famously said, everything that irritates us about others can lead us to an understanding of ourselves.
186
For example, if as a child someone is told, oh don't be a crybaby, it's so embarrassing to cry, they may repress their sadness and their grief.
187
But that sadness doesn't actually just disappear from their lives completely, it actually goes into the shadow and often reappears later as coldness
188
or judgmental behavior towards other people who are crying
189
and they might find themselves triggered or annoyed by other people who are expressing sadness.
190
So one prompt to work with this is to think of a person
191
that you find absolutely cringe or insufferable or annoying
192
and list the specific traits that they have which specifically annoy you and then ask yourself with a lot of compassion, in what small way do I have these same traits
193
or in what way do I strictly forbid myself from ever acting in that way?
194
The second prompt is around figuring out what social mask you're actually wearing.
195
What does this persona mask that you put on actually look like?
196
And so you can ask yourself, what is the one thing that I am most afraid of people finding out about me?
197
If they did find out, what is the unbearable thing that I think would happen next?
198
And the third shadow prompt that I really enjoy is around the golden shadow, which is the disowned talent.
199
Because actually in each trait that we reject about ourselves, there is actually a grain of something beautiful and amazing in it.
200
And this is called the golden shadow.
201
And so once you've identified some of the traits or characteristics that you reject in yourself, ask yourself the question of in what ways is this actually a beautiful strength?
202
And so for example, one shadow which I've been working with is my anger.
203
And for a long time, I rejected my anger.
204
And my narrative was that, okay, if I'm angry, and if I express or have anger, then people will abandon me, I will be a nasty person.
205
And it's also very masculine.
206
And so I won't be wanted by anybody.
207
Essentially, if I'm angry, then I won't be loved.
208
But in a way, the golden shadow inside of that is that my anger is actually trying to protect me.
209
My anger is, in a way, my own self saying, I love you, Izzy.
210
I'm gonna protect you.
211
Your boundaries were violated in these areas and I wanna defend you.
212
And I'm letting you know that this was important to you.
213
You really cared about this.
214
You really needed this and you didn't get it in the way that you wanted to.
215
And so there's that beauty in that grain of anger, which I was completely missing before when I was wholesale rejecting my anger.
216
And so I've been on a bit of a journey to reclaim at least understanding
217
and not rejecting that anger and understanding that it's actually a beautiful part of me as well.
218
The next technique is the five good things.
219
And if you're the type of person who thinks gratitude journaling is all just fluff, the science actually tells us a completely different story.
220
In one study, researchers from UC Davis and the University of Miami split a bunch of participants into three groups.
221
They asked the first group to journal every week about things that they were grateful for.
222
The second group just journaled about normal events and the final group wrote about things that bothered them.
223
10 weeks later, the gratitude group felt significantly better about their lives, they were much more optimistic, they had far few physical health issues,
224
and they also exercised for more hours in a week.
225
So journaling not only makes you feel mentally better, it actually makes you feel physically better too, and also take care of your body more.
226
I used to do a daily gratitude practice in my journal
227
where I'd write down a couple of things I was grateful for in like a really short sentence, but now I actually prefer to do once a week more in-depth gratitude journaling, writing down five things that I'm grateful for,
228
why they happened, why I'm really grateful for them.
229
And so it's totally up to you whether you'd like to go for a daily micro gratitude or a weekly, slightly more extended session.
230
The next technique is sentence completion.
231
Most of us spend their lives being lied to by our own brains.
232
We have a gatekeeper, which is a part of our conscious mind
233
that filters our thoughts to make sure that we stay safe and polite and normal.
234
It's essentially gating our shadow self and keeping that in.
235
But that filter also keeps us stuck because it's the conscious mind's way to censor thoughts that feel threatening or wrong.
236
So if you've ever felt like you're circling the same problems without actually ever finding the route, it might be because your gatekeeper is blocking the exit.
237
Nathaniel Brandon, a pioneer in the psychology of self-esteem, developed sentence completion specifically to deal with this.
238
It goes beyond journaling.
239
It's actually a psychological hack to make the subconscious conscious before you have the chance to censor it.
240
And so I'll tell you a little bit more about the psychology behind this and then how to actually apply this technique.
241
The gatekeeper is driven by cognitive dissonance.
242
When you have a thought that conflicts with your existing self-belief, such as the thought of I'm a good person or I'm a hard worker, the brain feels a physical sense of discomfort
243
because it's trying to figure out how these two things can actually exist in the same world.
244
And to avoid this discomfort, the gatekeeper literally edits your thoughts before they become conscious by rationalizing, diverting, making excuses, or even making your mind go completely blank.
245
And so Nathaniel Brandon found that while we might freeze when we're asked a direct question like why are you unhappy, our brains are actually naturally wired to complete patterns.
246
And this leads to using things called sentence stems which are open-ended phrases.
247
Getting ourselves to answer these sentence stems at high speed actually overwhelms the gatekeeper with a combination of volume and velocity.
248
So here's how to apply it.
249
The first thing is to pick a stem
250
and I'll give you a bunch of examples on screen now so you can pause and screenshot.
251
For example, if I bring 5% more awareness to my life today, dot, dot, dot.
252
And then your task is to write six to 10 different endings for that one sentence as fast as you possibly can.
253
The key here is to not think, just write.
254
Do not lift your pen.
255
Do not worry if it makes sense or not.
256
Do not try to think, is this logical?
257
Is this true?
258
Do not worry if you repeat yourself because the only goal here is velocity and volume.
259
Velocity and volume mean that by writing as fast as you can, you don't give the gatekeeper any time to evaluate if the thought is safe or correct and it just comes out.
260
And you'll notice that a lot of these stems have this rule of 5%.
261
So for example, if I were 5% more X, Y, Z.
262
And this is actually a psychological hack because our ego is quite scared and intimidated by 100% change.
263
But 5% change feels quite safe and accessible, which lowers the bar and allows our subconscious to speak without triggering a defensive response.
264
And so try some of these out and make sure
265
that you write out at least 6 to 10 different completions of the sentence and see what comes up for you.
266
The next journaling technique is the Pennebaker Protocol, also known as expressive writing.
267
This one journaling habit is so powerful
268
that it's actually been shown to improve health outcomes across both mental and physical in just four days of applying it.
269
A top psychology researcher called Dr. James Pennebaker told a group of students to write about deeply stressful events
270
that they'd gone through for just 15 minutes a day for four days in a row.
271
He would ask them to write continuously, not lifting the pen from the paper, and this landmark paper found
272
that these students actually ended up visiting the health center for
273
health issues much less often in the following six months compared to the ones who just wrote about trivial things, like what shoes they were wearing or like what they ate for breakfast.
274
And the effects of this technique actually went right down to the immune system level
275
because scientists even studied that this kind of journaling boosts your antibodies and your T cell levels, which is pretty incredible to think that simply journaling and working through
276
and facing any kind of traumatic events with journaling and in this space of expressive writing can actually modulate your immune system.
277
The way that I like to apply this is literally just setting a timer for 15 minutes a day, actually using my meditation timer,
278
and just continuously writing for four days in a row about your deepest thoughts and feelings.
279
Don't worry about grammar, don't worry about if it makes sense, try not to edit any of the sentences, just keep the flow going and just keep writing.
280
I like to do this in my main journal, but some people prefer to do it on a separate piece of paper
281
that they can actually either rip up or throw away afterwards.
282
So whatever feels like it will help you to not censor yourself, because the key here is you must not censor
283
or try to actually engage your brain and prevent yourself from writing the things on the paper.
284
So if you're worried that somebody's going to read it or see it, then maybe actually do it somewhere where you can destroy it later.
285
The next journaling technique is one of the simplest, which I love and I go back to literally every week, which is the brain dump.
286
And this is where I literally just write about everything that's on my mind.
287
And this helps to always close those mental tabs that are open, which I mentioned at the start of the video.
288
And so whether that's to-dos or feelings or thoughts, just sitting down for five minutes and dumping out everything that's currently going on in my brain.
289
This is different to the expressive writing technique
290
because I'm not actually trying to dig into like a deep trauma or stressful event, I'm just trying to capture, okay, what is actually the mental chatter that's going on right now?
291
And how can I close some of those tabs right now?
292
And the next journaling technique is the write it down effect.
293
One of the biggest mistakes people make when trying to reach their goals is not journaling about them.
294
According to a study by Dr. Gail Matthews, you're 42% more likely to achieve your goals if you write them down compared to if you just think about them.
295
So as soon as you come up with a goal, write down what your goal is and try to be specific
296
and come back to looking at what they are every single week.
297
What I like to do is set aside just five to 10 minutes to jot down the progress
298
that I've been making and how I feel about it and the next steps moving forwards.
299
I usually do this in my weekly review.
300
And if you want to boost your chances of success by up to 78%, try sending those weekly progress updates to a friend.
301
So those were the eight journaling habits that majorly leveled up my journaling practice and actually changed my life.
302
And I hope that it might help you to change yours too.
303
And the most important thing after watching this video is to actually take action.
304
And so I'd like you to choose at least one action point that you're going to take away from today, whether that's starting the completely free 30 day journaling challenge that I'll leave a link down to below,
305
or picking one of these techniques that you're going to try maybe just right now, right here, right now.
306
Make sure that you write that down somewhere, whether that's in your journal or in an email
307
or in the comments or even in a message to a friend
308
because we have seen how that helps as we've discussed in this video.
309
And before you know it, just by spending one to two minutes a day on your journaling practice, journaling will become an integrated part of your life
310
and hopefully give you the power to transform and create your dream life in the process.
311
If you want more journaling prompts for me, then I actually share journaling prompts every single week in my free newsletter, Letters to My Younger Self.
312
So I'll leave a link to that down below if you wanna check it out.
313
And if you liked this video and want to try your hand at bullet journaling, which is actually the structure that I do all of the rest of my journaling in, you might wanna check out this video over here where I
314
walk you through exactly how to set up a minimalist bullet journal.
315
As always, thank you for watching, take care of yourself, and remember that the journey is the destination.
316
I'll see you in the next video, bye.
📺 Mismo canal
B217
5 hobbies that everyone needs
British AccentBusiness EnglishDaily ConversationUniversity Students
B222
9 Study Techniques that got me through Cambridge Medical School *science-backed*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B211
How to Choose a Life Path You Won’t Regret
British AccentBusiness EnglishUniversity StudentsWorking Adults
B24
Doctor Explains: How to train your brain to be so focused it feels WEIRD to scroll
British AccentBusiness EnglishDaily ConversationUniversity Students
C16
How to Build Self-Worth So Strong It Feels Illegal
British AccentBusiness EnglishUniversity StudentsWorking Adults
B215
How to Get Rich (without the ick)
British AccentBusiness EnglishDaily ConversationUniversity Students
B28
📣 I call this: The Alysa Liu Method ⛸️
British AccentBusiness EnglishUniversity StudentsWorking Adults
C11
Watch this to completely reinvent yourself in 2026.
British AccentBusiness EnglishUniversity StudentsWorking Adults
B12
How to wake up feeling refreshed » 3 essentials
British AccentDaily ConversationUniversity StudentsWorking Adults
B23
8 Game-Changing Habits of Top 1% Women
British AccentBusiness EnglishUniversity StudentsWorking Adults
B22
How to Learn a British Accent *Fast* (Modern RP)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C122
Hobbies: Your Best Defense Against Brain Rot
British AccentBusiness EnglishUniversity StudentsWorking Adults
B27
These 8 Books Changed My Life (and they might just change yours too)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C13
how to be so magnetic it feels *illegal*
British AccentBusiness EnglishUniversity StudentsWorking Adults
B26
I Escaped Burnout By Unlearning These 3 Toxic Beliefs
British AccentBusiness EnglishDaily ConversationUniversity Students
C14
Life is Short: Here’s How to Make Time for Everything
British AccentBusiness EnglishUniversity StudentsWorking Adults
C110
How to Not Waste Your Life (before it's too late)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C17
What If You Could Rewire Your Brain for Success (with science)
British AccentUniversity StudentsWorking Adults
B24
How to Lock In and Transform Your Life (using science)
British AccentBusiness EnglishUniversity StudentsWorking Adults
C13
How to Study Consistently *Without* Burning Out
British AccentBusiness EnglishUniversity StudentsWorking Adults
✨ Recomendar Video
B23
447 oraciones
How to change your life by journaling in 2026
British AccentBusiness EnglishDaily ConversationUniversity Students
B22
200 oraciones
Give Me 15 Minutes. I'll Teach You 80% of Obsidian
Business EnglishUniversity StudentsWorking Adults
C13
81 oraciones
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Business EnglishUniversity StudentsWorking Adults
B21
84 oraciones
Give Me 6 Minutes. I’ll Change The Way You Use Notebooks.
Business EnglishUniversity StudentsWorking Adults
B22
134 oraciones
How to *ACTUALLY* Start a Healthy Lifestyle in 2025
British AccentBusiness EnglishUniversity StudentsWorking Adults
B22
19 oraciones
Life Changing Tip From A Psychologist
British AccentBusiness EnglishUniversity StudentsWorking Adults
B21
90 oraciones
How to Journal (Like a Philosopher)
Business EnglishDaily ConversationUniversity Students
B25
298 oraciones
BEST Study Routine that made me a TOP ACHIEVER (in HALF the time)
British AccentBusiness EnglishUniversity StudentsWorking Adults
B21
412 oraciones
You're procrastinating 80% of your time (here's how I fixed it)
Business EnglishDaily ConversationUniversity Students
B2298 oraciones
Forget Your Reading Journal, Do This Instead
Business EnglishUniversity StudentsWorking Adults
Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel B2 se basa en el vídeo “How to Journal Like the Top 1% in 2026”. Este vídeo tiene 316 frases y 5146 palabras para practicar shadowing. La parte hablada dura 22:31. El hablante habla rápido, unas 228 palabras por minuto, así que espera sonidos enlazados y reducidos. El 83 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| emotion sustantivo | /ɪˈməʊ.ʃən/ | afecto, emoción |
| trait sustantivo | /tɹeɪt/ | rasgo, característica |
| gatekeeper sustantivo | /ˈɡeɪtˌki.pɚ/ | portero, portera |
| subconscious adjetivo | /sʌbˈkɑn.ʃəs/ | parcialmente consciente |
| prompt verbo | /pɹɑmpt/ | llevar a, concitar |
| gratitude sustantivo | /ˈɡɹæ.tɪ.tud/ | gratitud, conoscencia |
| sadness sustantivo | /ˈsædnəs/ | tristeza, engurrio |
| conscious adjetivo | /ˈkɑn.ʃəs/ | consciente |
| censor sustantivo | /ˈsɛnsɚ/ | censor, censora |
| protector sustantivo | /pɹəˈtɛktɚ/ | protector, protectora |
| tab sustantivo | /tæb/ | lengüeta |
| expressive adjetivo | /ɪkˈspɹɛsɪv/ | expresivo |
| discomfort sustantivo | /dɪsˈkʌmfɚt/ | falta de confort, incomodidad |
| stressful adjetivo | /ˈstɹɛsfəl/ | estresoso, estresante |
| velocity sustantivo | /vəˈlɑsəti/ | velocidad |
Phrasal verbs que vas a escuchar
| Palabra | Pronunciación | Significado |
|---|---|---|
| figure out verbo | averiguar, captar | |
| write down verbo | apuntar, anotar | |
| end up verbo | terminar, ir a parar | |
| show up verbo | comparecer, personarse | |
| add up verbo | adicionar | |
| break down verbo | descomponerse, averiarse | |
| check out verbo | investigar, chequear | |
| come out verbo | /ˌkʌm ˈaʊt/ | revelarse, salir a la luz |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- What do I need to do?
- What did I need to do next week?
- I'm like, wait, but where are these coming from?
- What would she advise me to do?
- It's what can we do for the relationship?
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 | I've been journaling · I've been reading · I've been working |
| Oraciones condicionales if + oración, will/would + verbo — una condición y su resultado | if I'm angry, then I won't be |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | I've actually stopped · I've actually started · I've changed |
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | can be defined · is limited · is stored |
Pronunciación a tener en cuenta
El hablante usa 109 contracciones y formas reducidas, como I'm, I've, you're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: threaten /ˈθɹɛt.n̩/, underneath /ˌʌndɚˈniθ/
- Los sonidos de “sh” y “zh”: emotion /ɪˈməʊ.ʃən/, subconscious /sʌbˈkɑn.ʃəs/, conscious /ˈkɑn.ʃəs/, compassionate /kəmˈpæʃənət/, sabotage /ˈsæb.əˌtɑʒ/
- Palabras largas — cuida el acento: velocity /vəˈlɑsəti/, compassionate /kəmˈpæʃənət/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, continuously /kənˈtɪnjuəsli/, exploration /ˌɛkspləˈɹeɪʃən/
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 emotion, trait, gatekeeper.
¿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.