Pratique du Shadowing: Control Your Thoughts - Control Your Life || Graded Reader || Speak English Fluently ✅️ - Apprendre l'anglais à l'oral avec la vidéo
Création de la leçon...
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Hello my friend.
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Welcome back to Smart English Stories.
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Let me ask you something honest.
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Do you ever feel like your mind is too busy, too noisy, too full of worry?
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You think about the past.
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You worry about the future.
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You compare yourself to other people.
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You imagine bad things that might happen.
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And at the end of the day, you feel tired.
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Not because you work too hard, but because your mind never stopped running.
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If this sounds familiar, today's story is for you.
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Today, we are going to talk about how to control your thoughts.
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Because here's the truth.
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Your thoughts create your life.
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When your thoughts are full of fear and doubt, your life reflects that.
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But when your thoughts become calm and focused, your life begins to change.
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The good news is this.
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You can learn to control your thoughts.
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It takes practice, but it is possible.
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And today, I will show you how.
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Let us begin.
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The first step to controlling your thoughts is awareness.
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Awareness means noticing what is happening in your mind.
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Most people never do this.
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A negative thought appears and they immediately believe it.
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They do not question it.
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They do not examine it.
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They just feel it and react to it.
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For example, a thought appears.
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I am not good enough.
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The person does not stop and ask, is this true?
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they just believe it.
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And that belief makes them feel small and afraid.
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But here is something very important to understand.
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A thought is not a fact.
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Your brain produces thoughts all day long.
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But not every thought is true.
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Not every thought deserves your attention.
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Awareness means stepping back and watching your thoughts.
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When a negative thought appears, instead of believing it immediately, you say to yourself, interesting.
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My mind just produced a negative thought.
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That small moment of distance is very powerful.
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You are no longer inside the thought.
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You are watching it from the outside.
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When you start watching your thoughts, you begin to notice patterns.
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Maybe your mind always worries about the future.
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Maybe your mind always criticizes you.
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Maybe your mind always compares you to others.
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Once you see these patterns, you can start to change them.
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Think of awareness like turning on a light in a dark room.
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Before the light is on, you cannot see anything.
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But once the light appears, everything becomes clear.
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Awareness works the same way in your mind.
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You cannot control something you cannot see.
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So first, learn to see your thoughts.
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That is where everything begins.
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One of the most powerful ways to control your thoughts is reading.
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Many people think reading is just about getting information.
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But reading does something much deeper.
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Reading changes the way your mind works.
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Think about this.
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Every day, your mind absorbs what you see and hear.
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If you spend hours watching negative content or reading bad news, your mind slowly fills with those things.
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Your thoughts become anxious.
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Your thinking becomes scattered.
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But when you read good books, something different happens.
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Books introduce you to new ideas.
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Books show you how successful and wise people think.
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And slowly, those ideas begin to change your own thinking.
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For example, if you read a book about discipline, your mind starts to understand how disciplined people think.
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You begin to see that success comes from small daily actions, not from big lucky moments.
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And that idea slowly becomes part of your own thinking.
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Reading also slows your mind down.
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When you read carefully, your brain has to focus.
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This kind of deep focus is like exercise for your mind.
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It trains your brain to think more clearly and stay calm.
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Here is another important point.
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Your mind is always full of something.
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It cannot be empty.
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So the question is simple.
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What are you filling it with?
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If you fill your mind with good ideas every day, your thoughts naturally become better.
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Better thoughts lead to better actions.
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And better actions create a better life.
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You do not need to read for hours.
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Even 5 or 10 pages every day can slowly change your thinking.
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Start small, but start now.
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Meditation is another powerful way to control your thoughts.
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Many people think meditation is difficult or strange.
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But it is actually very simple.
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Meditation does not mean stopping all your thoughts.
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That is, impossible.
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Meditation means learning to watch your thoughts without reacting to them.
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Here is how it works.
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You sit quietly.
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You close your eyes.
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You focus on your breathing.
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You feel the air coming in and going out.
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Thoughts will still come.
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Your mind might think about something from yesterday or worry about tomorrow.
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That is completely normal.
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The practice is simply this.
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When a thought comes, you notice it.
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You do not follow it.
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You gently bring your attention back to your breathing.
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Every time you do this, you are training your mind.
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You are building the ability to stay calm, even when thoughts are coming.
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This is very useful in real life.
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For example, imagine someone says something that makes you angry.
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Without training, your mind reacts immediately.
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You say something you regret.
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But when you have practiced meditation, something different happens.
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You notice the angry feeling rising.
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You pause.
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And in that pause, you can choose how to respond.
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That pause is the power of meditation.
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You do not need a long time.
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Even 5 to 10 minutes of quiet breathing every day can slowly change your mind.
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Your thoughts become calmer.
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Your emotions become more stable.
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And controlling your thinking becomes easier.
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This lesson might surprise you.
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But gratitude is one of the most powerful tools for controlling your thoughts.
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Here is why.
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Your brain has a natural habit of focusing on problems.
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It notices what is wrong.
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It remembers failures.
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It compares your life to others.
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This is how our brains were built to look for danger.
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But in everyday life, this habit can hurt us.
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When your mind only focuses on problems, your thoughts become negative and heavy.
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Gratitude breaks this pattern.
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Gratitude means focusing on what is good in your life.
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Not only on what is missing.
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Think about two people in the same situation.
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One person focuses on everything that is going wrong.
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the other person thinks about what they are grateful for.
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Both people live in the same reality, but their thoughts are completely different.
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And over time, their lives will become different too.
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Gratitude changes where your mind looks.
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Instead of asking, why is my life hard?
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You begin asking, what can I appreciate today?
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This small change makes a big difference.
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Here is a simple practice.
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Every night before you sleep, think of three things you are grateful for.
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They do not have to be big.
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A kind word from someone.
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A warm meal.
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A moment of quiet.
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Small things count.
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When you do this every day, your brain slowly learns to look for good things.
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And when your mind looks for good things, negative thoughts lose much of their power.
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Another powerful habit is journaling.
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This means writing your thoughts on paper.
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Most people carry hundreds of thoughts in their head every day.
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Worries, questions, fears, ideas.
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All these thoughts stay inside the mind and go around and around.
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This makes the mind feel full and heavy.
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But when you write your thoughts down, something amazing happens.
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Your mind begins to organize itself.
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For example, imagine you feel anxious about something.
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Inside your head, the thoughts are messy and fast.
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What if this goes wrong?
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What if I fail?
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What if people are disappointed?
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But when you write these thoughts on paper, you can see them clearly.
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You can look at them calmly.
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You can ask yourself, is this thought true?
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Is this worry realistic?
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Often, when you see your worries written on paper, they do not seem as big as they felt inside your head.
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Writing also helps release stress.
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Many people feel better just from writing honestly about how they feel.
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It is like putting down a heavy bag you have been carrying all day.
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You do not need to write perfectly.
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You do not need beautiful sentences.
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Just write honestly.
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Even 5 minutes a day is enough.
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Over time, this habit helps you understand your own mind better.
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And when you understand your mind, controlling your thoughts becomes much easier.
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Here is something very important to understand.
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Your thoughts are not completely random.
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Your brain is like a program.
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Whatever you repeat again and again becomes a habit of thinking.
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If someone repeats negative thoughts every day, for example, I can't do this, I'm not good enough, nothing works for me,
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their brain slowly accepts these as true.
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After some time, the brain produces these thoughts automatically.
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This is how negative thinking patterns are formed, through repetition.
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But the good news is this, your brain can change.
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Scientists call this neuroplasticity.
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It means your brain can create new thinking habits when you practice new thoughts.
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So if you repeat better thoughts every day, your brain slowly begins to accept them too.
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For example, instead of thinking this is impossible, you practice thinking this is difficult, but I will find a way.
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Instead of thinking I always fail, you practice thinking I am learning and improving every day.
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At first, these new thoughts may feel strange or unnatural.
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That is okay.
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Your brain is just not used to them yet.
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Keep repeating them.
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Keep acting on them.
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Over time, the new thoughts become more natural.
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Your mind starts producing them automatically.
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And when your thoughts change, your actions change.
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And when your actions change, your life changes.
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Here is something that most people never do.
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Sit in silence for five minutes.
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Today, there is noise everywhere.
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From the moment people wake up, they check their phone.
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They listen to music.
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They scroll social media.
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They watch videos.
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Their brain is always receiving information.
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Because of this, the mind never gets a chance to rest.
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Thoughts become scattered.
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Attention becomes weak.
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But something powerful happens when you sit quietly.
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When you remove all the noise, your mind begins to calm down.
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At first, it may feel uncomfortable.
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Your mind will suddenly become very active.
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Many thoughts will appear quickly.
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But this is normal.
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Your mind is just releasing everything it was holding under all the noise.
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After a few minutes, the thoughts slow down.
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Your breathing becomes calmer.
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Your mind becomes clearer.
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Think of it like a glass of muddy water.
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When you shake it, the water stays cloudy.
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But when you put it down and let it rest, the mud settles and the water becomes clear.
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Your mind works the same way.
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Constant noise keeps your thoughts cloudy.
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Silence allows them to settle.
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Just five minutes of silence every day can make a big difference.
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You begin to understand your own mind better.
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You notice which thoughts keep coming back.
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And that awareness gives you the power to guide your thoughts more carefully.
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Sometimes, the most powerful thing you can do is nothing.
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Just be still.
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Many people spend a lot of mental energy thinking about other people.
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They worry about what others think of them.
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They compare their life to others.
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They imagine how people might judge them.
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But this kind of thinking wastes a lot of your mental power.
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And it rarely helps you grow.
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Here is a simple idea that can change a lot.
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Focus 90% of your attention on yourself.
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Only 10% on others.
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This does not mean being selfish.
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It means directing most of your mental energy toward your own growth.
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Ask yourself every day.
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How can I improve today?
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What can I learn?
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What habit can I build?
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What mistake can I learn from?
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When your mind is focused on your own progress, it has less space for comparison and worry.
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You stop asking, am I better than others?
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And you start asking, am I better than I was yesterday?
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This is a much healthier way to think.
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It removes unnecessary pressure.
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It gives your mind a clear direction.
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And when your mind has a clear direction, controlling your thoughts becomes much easier.
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Your energy goes to the things that actually help you grow.
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Here's a simple but powerful truth.
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Your thoughts come from what you consume.
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Everything you watch, read, listen to and discuss slowly shapes how your brain thinks.
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If you watch negative news for hours every day, your mind fills with fear and anxiety.
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If you listen to angry conversations, your mind becomes more reactive.
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If you spend hours on social media comparing yourself to others, your mind fills with insecurity.
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But if you fill your mind with good ideas, helpful information, and positive conversations, your thinking becomes stronger.
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Think of your mind like a garden.
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Whatever you plant in, it will grow.
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If you plant seeds of negativity, negativity grows.
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If you plant seeds of wisdom and growth, those things grow instead.
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So ask yourself honestly, what am I putting into my mind every day?
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Choose better content.
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Read helpful books.
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Listen to stories that teach you something.
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Talk to people who help you grow.
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You do not need to be perfect about this, but small changes in what you consume every day can slowly make a big difference in how you think.
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When you protect what enters your mind, your thoughts naturally become cleaner and more powerful.
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The final lesson is very simple.
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Stop thinking too much.
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Start doing.
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Many people think too much and act too little.
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Their mind keeps asking what if I fail?
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What if it goes wrong?
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What if people judge me?
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And while they are thinking, time passes.
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The moment is gone.
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Overthinking creates confusion, not answers.
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Here is the truth.
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Action is one of the best ways to control your thoughts.
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When you take action, your mind stops worrying and starts focusing on what you are doing right now.
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For example, imagine you want to improve your English speaking.
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If you just think about it and never speak, your mind creates more and more fear.
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But the moment you start speaking, even with mistakes, your brain begins to adapt.
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Confidence grows through action, not through thinking.
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There is a simple tool called the 5-second rule.
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When you know you should do something, count in your mind.
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5, 4, 3, 2, 1.
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And then you move.
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You start the task.
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You take the action.
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Do not wait for motivation.
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Do not wait for the perfect moment.
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Just count and move.
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This works because the longer you wait, the louder the excuses become.
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But when you act immediately, you interrupt that pattern.
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You send a message to your brain.
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I am in control.
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Every time you choose action over hesitation, you build a stronger mind.
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And a stronger mind is a calmer, more focused, more powerful mind.
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My friend, we have reached the end of today's story.
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Today, you learned 10 habits to help you control your thoughts.
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You do not need to practice all of these at once.
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Start with one.
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Do it every day.
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Then slowly add more.
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Because controlling your thoughts does not happen in one day.
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It is built slowly through small daily habits.
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But every day you practice, your mind becomes a little stronger.
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And when your mind becomes strong, your life begins to change.
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Thank you for listening to Smart English Stories.
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If this story helped you, please like this video and subscribe to our channel.
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Every day we share new stories to help you learn English and grow as a person.
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See you in the next story.
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Keep going.
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Keep growing.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B1 s’appuie sur la vidéo « Control Your Thoughts - Control Your Life | ». Les mots qui reviennent le plus souvent : thinking, brain, begin, slowly, powerful. Cette vidéo contient 324 phrases et 2615 mots à répéter en shadowing. La partie parlée dure 18:23. Le locuteur parle à un rythme régulier d’environ 142 mots par minute, confortable pour le shadowing. 91 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc facile à suivre.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| habit nom | /ˈhæb.ɪt/ | habitude |
| gratitude nom | /ˈɡɹæ.tɪ.tud/ | gratitude |
| breathe verbe | /bɹiːð/ | respirer, inspirer |
| pause nom | /pɔːz/ | pause |
| react verbe | /ɹiːˈækt/ | réagir |
| scatter verbe | /ˈskætɚ/ | se disperser, disperser |
| cloudy adjectif | /ˈklaʊ̯diː/ | nuageux |
| consume verbe | /kənˈsum/ | consommer |
| anxious adjectif | /ˈæŋkʃəs/ | inquiet |
| quietly adverbe | /ˈkwaɪ.ɪt.li/ | paisablement, tranquillement |
| discipline nom | /ˈdɪsəplɪn/ | discipline |
| neuroplasticity nom | neuroplasticité | |
| overthink verbe | surpenser, surréfléchir | |
| repetition nom | /ˌɹɛp.əˈtɪʃ.ən/ | répétition |
| hesitation nom | /ˌhɛzɪˈteɪʃən/ | hésitation |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| calm down verbe | se calmer, s'apaiser | |
| come back verbe | revenir | |
| go out verbe | sortir | |
| put down verbe | médire | |
| slow down verbe | ralentir, décélérer | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- What are you filling it with?
- Instead of asking, why is my life hard?
- You begin asking, what can I appreciate today?
- You can ask yourself, is this thought true?
- How can I improve today?
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | were built · are disappointed · are formed |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | have practiced · have reached |
| Verbe + -ing enjoy, keep, stop… + -ing — les verbes suivis de la forme en -ing | stopped running · start watching · practice thinking |
| Possibilité avec « might / may » might/may + verbe — quelque chose de possible mais pas certain | might happen · might think · might surprise |
Prononciation à surveiller
- Les sons « sh » et « zh »: meditation /mɛdɪˈteɪʃn̩/, anxious /ˈæŋkʃəs/, repetition /ˌɹɛp.əˈtɪʃ.ən/, hesitation /ˌhɛzɪˈteɪʃən/, selfish /ˈsɛlf.ɪʃ/
- Mots longs — placez bien l’accent: negativity /ˌnɛɡ.əˈtɪ.vɪ.ti/, repetition /ˌɹɛp.əˈtɪʃ.ən/, hesitation /ˌhɛzɪˈteɪʃən/, unnecessary /ʌnˈnɛs.əˌsɛɹ.i/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: habit /ˈhæb.ɪt/, hesitation /ˌhɛzɪˈteɪʃən/
- /r/ anglais — langue recourbée, sans frotter la gorge: gratitude /ˈɡɹæ.tɪ.tud/, breathe /bɹiːð/, react /ɹiːˈækt/, repetition /ˌɹɛp.əˈtɪʃ.ən/, reactive /ɹiːˈæktɪv/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme habit, gratitude, breathe.
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.