Pratique du Shadowing: 4 Excellent Habits To Beat Distraction | Robin Sharma - Apprendre l'anglais à l'oral avec la vidéo
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Hi, it's Robin Sharma.
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This Mastery Session is all about four excellent habits to beat digital distraction.
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An addiction to distraction is the death of your creative production.
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There is research coming out now saying that the average person checks their phone 200 to 500 times every single day.
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As I share in my book, The 5am Club, your phone is costing you your fortune.
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If you look at the great geniuses of the world, the Shakespeare's and the Basquiat's and the Beethoven's, the great chefs and the great titans of industry and the great humanitarians,
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all great thinkers have one thing in common.
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They spent long periods of time away from diversions, distractions, trivial interruptions.
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So you can be like the majority,
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being busy, being busy, or you can be a history maker and a legendary producer and not being on your phone,
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not playing with technology every second, not being addicted to that white screen, you don't get to do both.
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So if you really want to multiply your creativity and if you really want to accelerate your productivity,
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this episode of the mastery sessions will be incredibly valuable for you.
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And I'm going to get right into the first habit that will help you beat digital distraction.
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And that's build your tight bubble of total focus.
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So there's a relatively new term coming out right now called digital dementia.
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Digital dementia.
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We are spending so much time in front of our screens
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that we are waking up with this full well of cognitive bandwidth.
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In other words, our gifts and our glory in terms of our brain's capacity, we wake up and we're ready to go.
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And then what happens is in terms of digital dementia, we check our phone, we check our email, we check for likes, we watch a video, we play with an app.
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And every single piece of attention that we give to one of those distractions is stealing your cognitive bandwidth.
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This is really important and you wake up full of cognitive potential, full of the ability to be creative and productive.
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And every single time you check your screen, some of your cognitive bandwidth, that's the term that the researchers and neuroscientists use,
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is left on the screen.
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Another term is called attention residue.
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You leave a residue of your attention on the screen.
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And then you turn on the news, more of your attention is left on the news.
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And then you check for email more if that attention residue is left on the email.
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And then you'll find it's 8 o'clock or 9 o'clock in the morning and you can't focus and your creativity is depleted.
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Well, it's not because you can't bring on your fire to dominate your domain.
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It's because you haven't managed yourself like the pros do. And
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so the first excellent habit to beat digital distraction is installing this metaphorical tight bubble of total focus around yourself
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so that you don't let distractions in.
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Just imagine you have this bubble.
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It's like a five-foot bubble around you.
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It's a porous bubble.
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So creative things, inspirational things,
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high vibration, joyful, excellent, amazing people get in.
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The right spaces get in.
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And anything that is toxic, anything that is a trivial distraction, which is generally because you have an addiction to it,
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we'll talk about that later in this episode, doesn't get in.
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And so really, it's very valuable to get lost.
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Most people are available to everyone.
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The phone rings and they pick it up and they answer it.
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Well, if you do that, you're letting someone else's priorities run your day versus you running your day by your priorities.
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Tight bubble of total focus could also mean that you set up your ecosystem and your environments so that there's no distraction.
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Tight bubble of total focus could mean
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that you spend long periods of your day alone working on those one or two projects that are your Sistine Chapel ceilings.
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feelings.
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Okay, so set up a tight bubble of total focus
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so you literally stop letting so much distraction and so many things that fragment your attention into your workday,
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into your creative orbit, which will allow you to get into a state, and I walk you through it in my book, The 5 AM Club.
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There's a whole model.
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It explains how every human being can operate at a genius every day.
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But long story short, transient hypofrontality is the neurobiological phenomenon that allows you to,
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if you set yourself up to get away from distraction, you leave your phone and technology maybe in another room,
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and you simply sit or work on the project that will allow you to change the game in your marketplace,
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your prefrontal cortex, which is the seat of thinking and criticism and ruminating,
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and the monkey mind actually shuts off for a short period of time.
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That's the transient part of transient hypofrontality.
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And when that happens, you actually set up a pharmacy of mastery.
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Dopamine, the inspirational neurotransmitter, is released.
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Serotonin, the pleasure neurochemical, is released.
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Your brain waves actually shift from beta and they slow down, they go to alpha and maybe down even to theta, maybe even down to delta.
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And you actually get to a deeper place of thinking where genius lies.
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You have that within your brain.
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But if you live in a world of scattered attention, if you're busy being busy, you're never going to allow the phenomenon that your brain already has,
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transient hypofrontality, to kick in.
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Okay?
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So really take the time to think through how you can
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set up your tight bubble of total focus where you spend at least two or three hours a day away from distraction,
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diversion, that will set up that digital dementia that I talked about.
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The second excellent habit that will allow you to beat digital distraction, I call them no phone conversations.
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Well, as I travel across the planet, I go into restaurants, I see entire family sitting around a table.
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No one is talking.
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Everyone is on their phones or on their tablets.
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I was in a European country recently and I saw a husband
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and wife sitting at a table with a probably a five-year-old child.
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The five-year-old child had these noise-canceling huge massive earphones that were bigger than his own head and I'm joking,
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but huge earphones to block out the noise.
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And a tablet had been set up in front of him
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and he was playing with video games and he didn't say a word to his parents.
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And over the two hour meal while I was at the restaurant with my loved ones, having deep conversations of laughter and sharing and,
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you know, I'm not judging, I'm just reporting the parents didn't say a word to their child.
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I see so many times in business meetings, someone in the middle of a meeting,
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they will pull out their phone and start checking their social media feed or start checking emails.
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And what I suggest, this is just my opinion, but that's disrespectful.
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The greatest gift you can give your child or your spouse
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or your client or your coworker is the gift of the fullness of your attention.
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When you focus your presence and your energy and your attention on another human being,
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you make that person bigger.
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You validate that person.
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One of the greatest gifts you can give another human being is the gift of pristine listening.
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And if you're checking your phone, well, then again, you're taking your attention and you're leaving attention residue on your phone,
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which means you have less attention for the conversation and
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if you have less attention for the conversation then you're not really listening to
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that person and if you're not really listening to
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that person the deep place within them knows it
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and they're gonna trust you less and you're gonna miss data
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that would allow you to serve your client or build the teammate
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or dominate your domain so no phone conversations professionally and personally just turn Turn off your phone,
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turn off your device before the meeting, and go all old school and have a real conversation.
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The best leaders are curious.
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You don't get that if you're worried about your incoming digital messages.
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Which brings me to the third of the four excellent habits to beat digital distraction.
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Construct your own Menlo Park.
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So I'm a big fan of Thomas Edison.
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He's one of the greatest, if not arguably the greatest inventor in the history of humanity.
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I mean, over a thousand patents to his name came up with amazing, amazing things.
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How did he do it?
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Isolation.
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You can be out in the world.
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You can be a history maker and a productive legend.
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You don't get to do both.
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One thing all great geniuses do is they spend a lot of time in solitude.
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Solitude has a bad reputation in our society right now.
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We think if we're not with the cool crowd, if we're not checking our devices, if we're not posting selfies or other images, we are losing out.
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We have all these fears.
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And here's what really happens.
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As you start to play with your phone, as you start to get hooked on likes,
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as you start to spend most of your best hours of your greatest days,
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posting, checking, playing with apps, getting hooked, you actually become addicted.
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We all know about technological addiction.
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And it's literally a dopamine.
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Dopamine, as I mentioned earlier in this mastery session, is the inspirational neurotransmitter.
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And every single time you check for a like, there's a shot of dopamine.
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And it becomes this addiction.
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Every single time you check for a life, the hook grows stronger.
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Every single time you pick up your phone, you build the neural pathway to check it even more often.
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Every single time you see that if someone's liking you and is your following growing,
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you tap into that reward system that every human brain has.
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Because when we were tribal, thousands of years ago on the Savannah, we wanted to be liked by the people in our tribe.
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We wanted to follow the herd.
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And if we weren't being followed by the herd, we would stray from the herd and get eaten by saber-toothed tigers.
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We would starve, or we would be captured by warring tribes.
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And now here it is in modern society, but we still have that neurobiological instinct.
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It's a part of who we are to check for likes so we fit into the crowd.
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Well, the true nature of a leader is you're not a follower.
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And so you absolutely have to do the inner work required to break that hook of being liked.
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I mean, that's what leadership is all about.
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That's what being a great artist is all about.
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That's what dominating your domain is all about.
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That's what changing the world is all about.
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It's about saying, here's who I am.
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I have my own mission, my own vision, and I'm going to break free from the crowd.
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So back to this point about Edison.
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Edison had constructed his studio, like every artist has a studio, and he called it Menlo Park.
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And this was his laboratory, his lab, at the top of this hill where he and his small team would go to, and they would spend weeks there.
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They would actually spend week after week alone.
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There were no distractions.
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No one was allowed up there.
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They had no diversions.
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Sometimes they would work around the clock, and guess what?
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Because they had isolated themselves, because they had found this ecosystem, this environment that was inspirational and isolated,
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their brains could go into the state of transient hypofrontality, which you have, that you have that capability.
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It's part of every human brain.
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and they could access the deeper insight that do not get to you when you're thinking all day long.
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In the 5am club, there's a powerful brain tattoo that says your instinct is more valuable than even your intellect.
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The great apps, the great businesses, the great pieces of art,
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the great symphonies, the great movements that have transformed humanity did not come from the neocortex and thinking, thinking, being reasonable.
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The great pieces of progress that have shaped our civilization came from that deeper place beyond the neocortex, which is the seed of human genius,
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when people followed their instinct.
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George Bernard Shaw said, the reasonable man adapts himself to the world.
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The unreasonable one persists in adapting the world to himself.
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Therefore, all progress depends on the unreasonable man.
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If you are stuck in your reason, your neocortex, then you're just repeating what the world says is possible.
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I want you to be a possibilitarian, and I want you to start playing around what the world says is impossible.
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And that comes by finding your Menlo Park.
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That could be a spare bedroom in your apartment.
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It could be working in a library for two hours a week.
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It could be renting another apartment in your city where you go just to get away from the world.
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And then you have these glass walls that you write on.
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It could be traveling more.
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There is emerging science coming out that says there is a huge link between traveling and amplified creativity.
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I've written my best books.
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I've done my best videos.
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I've got my best frameworks, my best insights when I'm out on the road.
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And I go into a hotel room and I order flowers.
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I go to a local flower shop and I bring in flowers because flowers are one of the secrets of advanced minds.
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Because as you put more beauty in your Menlo Park, you feel more inspired.
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When you get away from the intellect and you get more into your instinct.
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And in your hotel room, one thing I do is I bring dry erase markers
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and I start doing models and goals and insights all over the windows.
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And I literally make those hotel rooms in beautiful cities.
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It could be Prague.
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It could be Milan.
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It could be Tokyo.
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It could be Perth, Australia.
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It could be, you know, Agra, India.
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It could be New York City or Los Angeles and you're here in this hotel room, which is your Menlo Park, and you're spending a day there alone,
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and you get your phone on do not disturb, and you maybe don't eat for a few hours,
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and you allow your natural capability of your brain to offer you these insights
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that you then take and go out there and use to really lead your field and change the world.
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Well, that brings me to the fourth excellent habit to beat digital distraction, which is join the 5 a.m club.
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You know, as you begin your morning, you're going to set up your day for focus.
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Your morning routine is so fundamentally important to the quality of your attention
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and the character of your performance that you get to live through that day.
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You know, a lot of people, they wake up.
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I was in a hotel recently in Los Angeles, and I saw people on the treadmills, which is fantastic.
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Again, not judging, just reporting.
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And they were walking on the treadmills, but they were watching the news.
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I see a lot of people early in the morning, they're drinking their coffee, and they're scanning their email.
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A lot of people, the first thing they do in the morning, they check their social media feeds.
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Well, you can do what the majority does, or you can change the world and be legendary.
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You don't get to do both.
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You know, one of my favorite brain tattoos that I've been sharing for so many years is
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to have the results only 5% of the planet has, you've got to be willing to do what 95% of the population is unwilling to do.
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And the single best thing I encourage you to do is make a commitment right here and right now
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to spend the next 66 days.
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That's the research of University College of London.
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They say it takes 66 days to install a new habit.
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Spend the next 66 days installing the habit of joining the 5AM Club.
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As you know, I've been evangelizing and passionate about the 5AM Club for over two decades.
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And that concept has helped my billionaire clients and my sports superstar clients
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and members of royalty that I've mentored for so many years joining the 5AM club and then running the 20-20-20 formula
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that I'll walk you through in my book, The 5AM Club, that is the mother of all habits.
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Getting up early and running the 20-20-20 formula that I'll walk you through in my book, The 5 AM Club.
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That is the mother of all habits.
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Getting up early and running the 20-20-20 formula during your victory hour from five to six o'clock
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so that by six o'clock you have optimized your neurobiology,
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you've optimized your emotionality so you're full of gratitude and you've purified your heart set and you're feeling happy
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and you've processed through pain and then working through your health set so you have all of this vitality.
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And remember that fourth interior empire that I teach in the book, escalating your soul set so you have turned down the voice of your ego
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and connected with your higher nature and your true wisdom and that inner warrior inside every one of us.
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Well, that 5 a.m club process really is one are the single best ways to beat digital distraction.
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Why?
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Because you're anchored in your strength.
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Why?
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Because getting up before the sun rises is where the great saints and the true warriors play.
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The Spartans say, the Spartan warriors, sweat more in training, bleed less in war.
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I mean, victories are won before you even step on the battlefield of the day.
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And that's the power of rising before the sun and working on yourself.
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You know, meditating, exercising, reading, praying, thinking about your values in a journal,
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even scripting your blueprint for a beautiful day.
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The habit researchers call it a pre-commitment strategy.
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Pre-committing in your journal to living by these values,
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following these few priorities, getting away from checking your distractions and technology,
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well, doing that during your victory hour from five to six
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obviously is going to give you so much power to say no to the unimportant
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so that you can say yes to those few things that are most important during the day ahead.
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So I hope this mastery session has helped you a lot.
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I've given my heart and soul in this one, so I hope you feel how much I care and I really want to help you.
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Here's what I would encourage you to do.
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If you have found this mastery session valuable,
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please share it with three people as quickly as possible and then start the conversation with them about everything that you learned.
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Number two, if you would like me to mentor you and you want to go 100x deeper
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into this kind of material that I've shared on, whether it's neuroscience or the philosophy of greatness, if you really want to multiply and accelerate your productivity,
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if you really want to bring your fire and your primitive and primal heroism to the world, and you're tired of playing small,
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and you're tired of limiting yourself, well then I would love to work with you if you're that kind of person, and there is information below on my monthly mentoring program.
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It's absolutely world class.
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It's called Circle of Legends, And if you feel you want to work at Legendary
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and live that heroic life that I truly believe you're destined to live, check out the information below in Circle of Legends, and I'd love to be of service to you in the program.
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Finally, if you haven't read my book, The 5 a.m.
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Club, I spent four years of hard labor working on The 5 a.m.
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Club, and essentially it's 333 pages of me distilling the best ideas I've learned over two decades working with billionaires
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and companies like Starbucks, General Electric,
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Nike, Microsoft, IBM, and organizations like NASA and Young Presidents Association.
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And so read The 5AM Club.
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I promise you it will be a tool for transformation and a manifesto for absolute mastery.
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To find the book, you can find it online or just go over to the5amclub.com.
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And I'm really excited to share that after you finish the book, at the end of the book, there is a free, and I want to emphasize free,
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because I really want to help you lock in the 5 a.m club habit.
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It is the mother of all habits.
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You get your morning right, your days will be right, your days are world-class, you'll have world-class weeks, quarters, and years.
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The single best move you can make is to join the 5 a.m club, run the 20-20-20 formula that I walk you through in the book,
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because as you begin your day, so you handcraft your life.
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And I'm excited to share at the end of the book,
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you will find details for a free 66-day online program where after you finish the book for 66 days,
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which is the period of time required to install a new habit, I will literally mentor you through morning mastery meditations
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and videos at no charge for 66 days until you reach the point that researchers call automaticity,
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where it actually becomes easier to get up at 5 a.m than not to get up at 5 a.m.
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Final thing I want to share with you, a portion of my royalties on every copy of the 5 a.m.
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Club sold goes to fight leprosy on the planet.
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It's a violent affliction.
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I am all in to help fight leprosy as much as I humanly can.
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So when you invest in a copy of the 5 a.m.
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Club, you not only invest in your growth and transformation, you invest in helping a child with leprosy live a better life, okay?
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So thank you so much, and I'll see you in the next Mastery Session, and be great.
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Hi, this is Robin Sharma.
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I hope you received great value from this Mastery Session.
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If you'd like to receive potent training videos, blog posts, learning tools, and information on my two live events,
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Personal Mastery Academy, and my flagship four-day experience, the Titan Summit, go ahead and visit robinsharma.com.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « 4 Excellent Habits To Beat Distraction ». Cette vidéo contient 283 phrases et 3779 mots à répéter en shadowing. La partie parlée dure 24:10. Le locuteur parle à un rythme naturel d’environ 156 mots par minute, proche d’une conversation courante. 83 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| distraction nom | /dɪsˈtɹæk.ʃən/ | distraction |
| mastery nom | /ˈmæs.tɚ.i/ | maîtrise |
| bubble nom | /ˈbʌbəl/ | bulle |
| transient adjectif | /ˈtɹæn.ʃənt/ | passager, provisoire |
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| residue nom | /ˈɹɛzɪduː/ | résidu |
| inspirational adjectif | /ˌɪnspəˈɹeɪʃənəl/ | inspirant |
| dementia nom | /dɪˈmɛnʃə/ | démence |
| instinct nom | /ˈɪn.stɪŋkt/ | instinct |
| cognitive adjectif | /ˈkɑɡ.nɪ.tɪv/ | cognitif |
| install verbe | /ɪnˈstɔl/ | installer |
| addiction nom | /əˈdɪkˌʃən/ | dépendance, addiction |
| insight nom | /ˈɪnsaɪ̯t/ | introspection |
| leprosy nom | /ˈlɛpɹəsi/ | lèpre |
| neocortex nom | néocortex |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| set up verbe | /ˌsɛt ˈʌp/ | mettre en place, installer |
| come out verbe | /ˌkʌm ˈaʊt/ | sortir |
| get up verbe | se lever | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| turn off verbe | éteindre | |
| check out verbe | mater, regarder | |
| come up with verbe | inventer, imaginer | |
| go ahead verbe | /ˌɡoʊ əˈhɛd/ | vas-y, allez-y |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- It's like a five-foot bubble around you.
- You don't get to do both.
- I mean, that's what leadership is all about.
- That's what dominating your domain is all about.
- It's about saying, here's who I am.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect continu have/has been + -ing — une action commencée avant et toujours en cours | I've been sharing · I've been evangelizing |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | haven't managed · have transformed · have shaped |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | being addicted · is left · is called |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | distraction, which is · orbit, which will · cortex, which is |
Prononciation à surveiller
Le locuteur utilise 76 contractions et formes réduites, comme you're, I'm, I've. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: bandwidth /ˈbændwɪdθ/, pathway /ˈpæθˌweɪ/
- Les sons « sh » et « zh »: distraction /dɪsˈtɹæk.ʃən/, transient /ˈtɹæn.ʃənt/, inspirational /ˌɪnspəˈɹeɪʃənəl/, dementia /dɪˈmɛnʃə/, addiction /əˈdɪkˌʃən/
- Mots longs — placez bien l’accent: inspirational /ˌɪnspəˈɹeɪʃənəl/, creativity /kri.eɪˈtɪv.ᵻ.ti/, accelerate /ɪkˈsɛl.əˌɹeɪt/, unreasonable /ʌnˈɹiːz.(ə)nə.bl̩/, ecosystem /ˈikoʊˌsɪstəm/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: researcher /ˈɹiˌsɝ.t͡ʃɚ/, emerge /ɪˈmɝd͡ʒ/, joking /ˈd͡ʒoʊkɪŋ/, technological /ˌtɛk.nəˈlɑ.dʒɪ.kəl/
- /r/ anglais — langue recourbée, sans frotter la gorge: distraction /dɪsˈtɹæk.ʃən/, transient /ˈtɹæn.ʃənt/, residue /ˈɹɛzɪduː/, inspirational /ˌɪnspəˈɹeɪʃənəl/, leprosy /ˈlɛpɹəsi/
- /ŋ/ final — sans prononcer de /g/ après: unwilling /ʌnˈwɪlɪŋ/, incoming /ˈɪnˌkʌmɪŋ/, joking /ˈd͡ʒoʊkɪŋ/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme distraction, mastery, bubble.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.