Pratique du Shadowing: 9 small habits that make my life so much happier :') - Apprendre l'anglais à l'oral avec la vidéo
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225 phrases
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For a lot of my life, I have thought that happiness is a destination, a place you get to when you don't have to worry about paying your bills, you're successful in your career,
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and you're surrounded by people who love you and support you.
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I thought that happiness was the reward for getting all these things right, but I was wrong.
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Happiness isn't just thrust upon you once you've achieved everything that you've wanted to achieve.
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Happiness is something that we can cultivate through small decisions and actions that we take every single day.
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So here are nine habits that I've built over time
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that truly increase my happiness and bring me so much joy and fulfillment every single day.
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Number one, establish small gratitude rituals.
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I genuinely think gratitude is the key to happiness
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because it's the thing that helps ground us in the here now our brain is always adapting
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and normalizing everything that we have
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so any new positive experience whether a new job a new
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car a new partner etc all of the happiness we get from
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that feels so fleeting because it just becomes the new norm
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that we're used to that my friends is the hedonic treadmill gratitude is the thing
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that actually helps us interrupt it because it forces us to actually look at everything
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that we've accepted as normal and not take it for granted.
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So I've noticed that the more I can implement small gratitude rituals into my life, the more content I feel with where I am.
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Three ways that I actually do this every day is number one, saying gratitude before every single meal.
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When Carrick and I started implementing this, the best thing that happened out of it was on our worst days, we were forced to come up with something that made us happy that day.
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Number two is gratitude journaling.
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So in the mornings before I journal about anything else, I always start with a few things I'm grateful for
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because I feel like it really sets the tone for anything else I'm about to write.
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And number three, always saying thank you for the small things.
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This is a huge one for me and Carrick.
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Like even after seven years, we're still saying thank you for the chores that we each do.
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Thank you for taking out the trash.
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Thank you for picking up the poo.
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Thank you for washing the dishes.
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I never want to take any of that for granted.
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For people at work, I always say thank you for your time for my friends even coming over
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and driving to my house like thank you for making the
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trek out here finding ways to be more grateful every single
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day has helped me get off the hedonic treadmill it's what reminds me
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that happiness is always going to be experienced in the here
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and now and the present not at the next milestone number two do less more of the time aka save the
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moment since starting this lovely thing called my corporate job i
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have just been in hyper productivity mode always over engineering optimizing
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multitasking just to make the most out of my time which
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so quickly leads to burnout and feeling like life is just passing me by so more
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and more to actually break out of this i've really been
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trying to reign in my focus to whatever one thing at a time.
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So I can actually be there and enjoy the moment rather than trying to do it all at once.
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So for example, say we get takeout.
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Instead of eating it directly from the container, sitting on the couch, movie on, I've been trying to sit down at the table, plate the food, TV off,
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and with every single bite, actually enjoy and taste it rather than inhaling it mindlessly and not even getting that full experience.
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After dinner is done, we can then move to the couch, watch a movie, make it a whole experience with popcorn.
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So instead of half -assing each experience where each piece doesn't get its full attention,
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I now have two great experiences that I can enjoy in its fullness.
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And that's not to say there's never going to be a
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moment in my future where you find me on the couch pounding some dominoes straight from the box, dipping it in that pizza sauce, binging a limited series on Netflix.
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But the more moments that I can actually slow down and focus on one thing at a time, the more fully I can enjoy every single aspect of
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that experience and not feel like I need to rush and go through life so quickly.
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Number three, be loud about the things I admire.
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Here's my honest confession, okay?
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I am a woo girl.
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I am a staunch believer that if a positive thing crosses my brain, you better bet
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that it is coming out of my mouth no matter how
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small it is the other day we were walking up to the grocery line
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and i'm just pulled in okay
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because it is just this amazing aroma of vanilla fruit i look at the girl scanning my groceries
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and i'm like are you wearing perfume because you smell
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so good and she just lights up she's telling me about the product she's using
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and then i'm happy and so it's like anytime i have the ability to spread positivity
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and i'm thinking good things i'm gonna do it why would i keep
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that to myself
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and the more i've practiced this over time the more my brain has also learned comparison
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and we all know comparison is the thief joy because it truly transforms the thought that's like, this person has this and this, they're so much better than me.
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I feel insecure to a, oh my gosh, this person is incredible.
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I'm in awe of them.
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Like I admire them.
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And so it takes the envy and turns it into more admiration.
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In addition to that, it just trains my brain to look for all of the positivity in life.
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Like we know through confirmation bias, the more we start naming the things that we love
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and we appreciate the more our brains actually start to go
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and look for them in our every single day life number four practice generosity as a skill
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when i first graduated college
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and i was a baby adult i was definitely less generous
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i was like well i can't pour into other people
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if my cup in itself isn't full
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but slowly over time what i found is
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that practicing generosity actually helped me escape that mindset because the more I gave to others,
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the more I affirmed myself that I actually had a lot of abundance in my life.
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For example, right now we're watching one of our friend's dogs while they're in Europe for three weeks, five years ago.
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If you would ask me to do that, I would have been like, I don't know.
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It feels so stressful.
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Like, I don't know if I have the time and space to do that.
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But as we've started to say, yes, it's really taught me that one, the stuff I was scared to give
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and help out with was way easier than i thought like
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having their dog here is literally no change to our routine
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because we already have a dog
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and two it just feels incredible to help out the people
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you love like a side effect of this is i have
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an excuse to be texting them basically every single day
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and hear updates about their trip because we're sending them dog updates
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and so that's kind of what i mean
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when i say practicing generosity as a skill the more i practice it the easier it becomes
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and the more I realize I just I have a lot
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to give the more I share the less I resource guard I will say though one little caveat here
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because I don't want to sound naive this is not me
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saying just go pour your entire heart out for people
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that are not willing to give back to you
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but at the same time it's also not tit for tat like keeping score on who's giving you what
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when and where is a surefire way to actually feel more scarce
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because you're always expecting something back in return
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and that's what makes you know relationships often feel transactional and
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so those are kind of two more extreme cases but i've found
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that as long as i am forthcoming and generous with the people
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that love me back i feel way happier
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and more abundant in those relationships number five curate spaces intentionally to romanticize your life okay you know
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when you walk into a super cute cozy coffee shop
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and the entire ambiance just feels like a big hug spaces can make such a big impact on our mood
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so this habit is really about using my space to actually
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pull me into the moment the way i like to think
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about this is across our senses for sight two big things
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i try to do one keeping it tidy clean space clear mind I always say it on this channel.
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I am a girl that is a little bit messier, but keeping it organized has truly made my brain feel way less cluttered.
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Number two is lighting.
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Oh my gosh.
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I did not realize how big of an impact this would have on just setting the tone when I'm working.
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It's always big lights, big, bright lights.
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So I can focus.
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I can see everything in front of me.
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And then recently we've gotten mood lighting for our living room
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that makes the space feel so much cozier and just like anytime I go there, sit, watch a movie, read a book,
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journal, etc. It makes the entire experience feel like I'm actually indulging in it.
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Next, for sound, I love using music as a soundtrack to my life.
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If you were to spend a day with me, you would hear different genres played throughout the day.
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In the morning, we were blasting EDM in our home gym and hyping ourselves up, dancing a little, getting the day started.
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But then for dinner, we've been throwing on some smooth jazz getting the vibes just
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so romantic and slowing down the pace there by using music we have kind of changed the mood
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and experience to make the most out of it
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and then for smell big candle girl i love to change them out by season
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and because we're moving into fall you know
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when you're coming into our house it smells like pumpkin spice okay
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and all of this is not really about having the most aesthetically pleasing space, but more
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so about how you can use all of the different elements to bring you back into the space
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and really be present in the moment and fully enjoy it, you know?
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Number six, journal to beat rumination.
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Ever since I started journaling, I have gotten way better at regulating my mood
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and not just churning and churning on something over and over and over again.
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And I think it's because a lot of the time when I'm going through something or something's bothering me, I always think that if I just process it long enough in my brain,
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that that's what's going to help me get over it and
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so the same loop just keeps playing and playing in my head
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but i saw someone talk about this where they were like you trying to process something
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that hard in your brain is like you trying to do long division math there are too many pieces
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and functions so like you inevitably mess up
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and then have to start over again and then basically get nowhere
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and i'm like oh my gosh that's so true
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so now anytime i notice
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that i'm starting to spin on something i will just sit down
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and start writing about it five minutes even like the other day i was a little off put by something
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that was set at work, got me in kind of an anxious spiral.
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So I started writing down all my thoughts and I was just like, oh, there's not really an action I can take.
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This thing that it could potentially lead to is out of my control.
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So it doesn't really matter.
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And just being able to go through that process and not having to start all the way at the beginning, every single time, I was able to let, let it go pretty easily.
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Like it was like five to 10 minutes of journaling max.
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And then I was like, oh, that's no longer bothering me.
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Time to move on with my day.
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Almost every time when I'm ruminating on something, there's not really a problem to solve.
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It's just that I need a space to reflect and release.
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And that's what journaling helps me do.
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Number seven, decorate memory lane beautifully and frequently.
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There is so much joy and happiness
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and beauty in taking a second to just stop
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and see how far we've come to reminisce about the life
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that we've lived so much of the time we're just trying to get to the next thing
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that we don't appreciate the journey
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that it took us to get to where we are
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so this one is just really about having the practice of looking back crafting the story for yourself
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and decorating your own memory lane the way you want to
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a few ways i do this for myself is number one i keep a smile file anytime there's something
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that makes me happy from a sweet comment that someone's left on my YouTube, which guys, I appreciate so much to something my friend has sent me,
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or even I took a picture of the sandwich that Carrick made me because he packed me lunch one day.
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Anytime something good happens in my life, I throw it into the smile file because it's my evidence and proof of how beautiful my life has been.
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And it makes me so happy to look back on.
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Number two, I love to make scrapbooks and photo books.
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These definitely take a little bit more time, but through the process, like you are actively going back and reviewing everything that's happened rather than just having,
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you know, your camera roll as a digital repository that you never look at.
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And then number three is I use playlists as time capsules.
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I love to make a different playlist for every season of my life.
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And there's something about just throwing on music from different eras
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that really just suck me in to the feelings at that time.
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Like if you put on some punk rock middle school sarah i have been revived
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or like 2016 frat house rap i can smell the beer on the floor
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and how sticky my shoes are music i find is such
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a good way to capture the feelings through certain time periods of my life
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and so yeah this habit is really just about finding ways to capture
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and reflect on the beauty we've experienced throughout life which is something future me always appreciates.
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Number eight, practice a consistent, simple self -care ritual.
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This is a non -negotiable for my happiness because the more I train myself to take care of myself, even on my worst days,
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the more I give myself proof that I'm a priority no matter what.
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And so every single morning I have a bare minimum routine that I do literally takes five minutes.
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It's brushing my teeth, brushing my hair, lotion, sunscreen, concealer, blush, and then lip balm.
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Basically, it just helps me look a little bit more awake and that there's color in my cheeks.
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Those five minutes make a world of a difference.
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It makes me feel confident, ready to tackle the day.
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It helps me transition from sleepy mode into awake and, you know, ready to focus.
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And even though it's small, it just makes me feel like every single day I have done something for me.
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So no matter how the day turns out, I prioritize myself.
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Number nine, support a healthy gut brain access.
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Okay, so if you haven't heard about the gut brain axes, it's essentially this direct line that your gut has to the brain, consistently communicating back and forth.
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What this means is that your gut health has a huge impact on your mood.
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I'm pretty sure I saw somewhere that 90 % of your serotonin and 50 % of your dopamine, so literally your happiness chemicals, are produced in the gut,
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not the brain, which isn't that fascinating?
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Like, I could make an entire video on this.
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Anyway, I'll just sum it up really quick for the things that I do to help support that.
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So number one, less ultra processed food.
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Those are the things that disrupt your gut microbiome.
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Number two, more fruits and veggies, AKA more fiber because fiber I believe is what feeds the good gut bacteria.
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which is what we want more to.
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And then three supplements.
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I take a probiotic, which helps gut health for mood regulation.
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I'll take magnesium, which helps a lot with sleep vitamin D, which has helped a lot with Seattle seasonal depression.
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And then I have a few that helped me regulate my hormones.
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So all of that I know is pretty unsexy, but it's definitely helped my overall mood and emotional regulation.
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All right.
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So that's it.
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Those are the nine habits that I try
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and practice daily to increase my overall happiness
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and well -being they have each in their own individual way brought
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so much more gratitude fulfillment contentment
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and abundance into my life i hope some of these resonated with you
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and thank you so much for watching if you like this video So check out this one or this one, and I will see you in the next one.
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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 « 9 small habits that make my life so much happier :') ». Cette vidéo contient 225 phrases et 3026 mots à répéter en shadowing. La partie parlée dure 15:48. Le locuteur parle vite, environ 192 mots par minute : attendez-vous à des liaisons et à des sons réduits. 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 |
|---|---|---|
| gratitude nom | /ˈɡɹæ.tɪ.tud/ | gratitude |
| anytime adverbe | n'importe quand, toujours | |
| generosity nom | /ˌd͡ʒɛn.əˈɹɑ.sə.ti/ | générosité, bonté |
| gosh | /ɡɑːʃ/ | bon sang |
| ritual nom | /ˈɹɪt͡ʃ.u.əl/ | rituel |
| couch nom | /ˈkaʊ̯t͡ʃ/ | sofa, canapé |
| churn verbe | /t͡ʃɝn/ | baratter |
| decorate verbe | /ˈdɛkəɹeɪt/ | décorer, orner |
| fulfilment nom | /fʊlˈfɪl.mənt/ | accomplissement |
| positivity nom | /ˌpɑ.zɪˈtɪv.ɪ.ti/ | positivité |
| treadmill nom | /ˈtɹɛd.mɪl/ | tapis roulant, tapis de course |
| playlist nom | /ˈpleɪˌlɪst/ | playlist, liste de lecture |
| abundance nom | /əˈbʌn.dn̩s/ | abondance |
| regulate verbe | /ˈɹɛɡ.jə.leɪt/ | régler |
| admire verbe | /ədˈmaɪɹ/ | admirer |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| go through verbe | traverser |
| slow down verbe | ralentir, décélérer |
| check out verbe | mater, regarder |
| come over verbe | venir |
| come up with verbe | inventer, imaginer |
| get off verbe | descendre, faire descendre |
| get over verbe | surmonter |
| go back verbe | rentrer, retourner |
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 trying · we've been throwing |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | have thought · you've achieved · I've built |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | were forced · was set · have been revived |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | people who love · life which is |
Prononciation à surveiller
Le locuteur utilise 58 contractions et formes réduites, comme I'm, we've, I've. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: forthcoming /fɔɹθˈkʌmɪŋ/, thrust /θɹʌst/, thief /ˈθiːf/, mathematics /mæθ(.ə)ˈmæt.ɪks/
- Les sons « sh » et « zh »: gosh /ɡɑːʃ/, lotion /ˈloʊʃən/, negotiable /nɪˈɡoʊʃəbəl/, blush /ˈblʌʃ/, admiration /ˌæd.məˈɹeɪ.ʃən/
- Mots longs — placez bien l’accent: generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, positivity /ˌpɑ.zɪˈtɪv.ɪ.ti/, magnesium /ˌmæɡˈnizi.əm/, negotiable /nɪˈɡoʊʃəbəl/, admiration /ˌæd.məˈɹeɪ.ʃən/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hedonic /ˈhiːdənɪk/, inhale /ɪnˈheɪl/, hormone /ˈhoɹmoʊn/, hype /haɪp/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, ritual /ˈɹɪt͡ʃ.u.əl/, couch /ˈkaʊ̯t͡ʃ/, churn /t͡ʃɝn/, generous /ˈd͡ʒɛn(ə)ɹəs/
- /r/ anglais — langue recourbée, sans frotter la gorge: gratitude /ˈɡɹæ.tɪ.tud/, generosity /ˌd͡ʒɛn.əˈɹɑ.sə.ti/, ritual /ˈɹɪt͡ʃ.u.əl/, decorate /ˈdɛkəɹeɪt/, treadmill /ˈtɹɛd.mɪl/
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 gratitude, anytime, generosity.
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.