Pratique du Shadowing: How to get back into a routine after falling off | realistic week living alone - Apprendre l'anglais à l'oral avec la vidéo
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200 phrases
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My name is Allison, and I finally moved into my dream apartment after living with my parents for three years post-grad.
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And don't get me wrong, I absolutely love living alone.
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But being totally independent also has its challenges.
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And to be frank with you, I have not been on top of my routines or habits.
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And that's the reality of starting over in your 20s.
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You're constantly having to shift, adapt, or recalculate your life based on the seasons.
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So if you're struggling to stay consistent, you live alone, or you want to optimize your life so you achieve your goals faster, This is how to get out of a rut and back into your routine,
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even if you're lazy or unmotivated.
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I promise this is the answer you're looking for.
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Number one, do a routine audit.
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Getting back into a routine isn't about having more discipline or forcing yourself to be productive.
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It's not that you're lazy or unmotivated, you're just in a season.
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We all go through them and they're also unavoidable.
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Life isn't meant to be stagnant and predictable.
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There will be days you'll feel on fire
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and other days where you just want to curl up under the covers and forget the world.
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Rather than trying to punish myself for not being productive, I like to do a routine audit.
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I walk through my current routine and see what's working and what's not.
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If I consistently skip part of my routine, that means something's not aligning or this habit isn't serving me the way I want.
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Other times, maybe it's the routine itself.
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Trying to force yourself to do a routine that feels more like a chore isn't the most effective way to bounce back.
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Actually, it'll make you even more resentful and less likely to do it.
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So pick one to two habits in your routine
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that feel like they need the most help and just do those for a week.
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Sometimes having too many habits in your routine
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and making it super complicated is the thing that's making it hard to stay consistent.
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That is the one thing about moving out
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and living alone i did not expect was like how much
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stuff you buy i promise i don't have a shopping addiction
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but my boyfriend will tell you i do he's like why
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are you ordering stuff every day i'm like i need this like i don't you know this place was empty
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when i moved in
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and i didn't bring anything well i didn't bring as much stuff from home
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so but y'all that's why i saved for three years before moving out
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because this stuff is expensive this is all stuff for my housewarming party
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that i'm having in a couple weeks you know for like
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when guests come step stool oh oh my god i gotta
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build more stuff oh no there's screws involved oh i thought
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i was done with the building i guess not all right
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that's my project for today number two pick your non-negotiables like i said
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if you're trying to fit 10 new habits into your morning
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routine you're basically setting yourself up to fail it's not
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that those habits are bad it's
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that your brain is still trying to catch up They say it takes 28 days to form a habit, so adding a bunch of new habits at once is going to be overwhelming,
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and you'll likely not do any of them.
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So, for your routine, pick your non-negotiables.
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It should be 3-5 essential habits that become the anchor for your day.
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When you reframe habits as non-negotiables, they go from optional to mandatory, and gradually, they start to become intertwined with your identity,
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almost like personal standards.
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For me, my non-negotiables are making my bed, drinking lemon water first thing, and doing my skincare.
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I might skip a workout, I might not have time to meditate, but I always do these three things every single day without fail.
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And when you have a couple non-negotiables set in place, they act as the skeleton for your routine, so it's easy to build on top of them and add more.
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One of my current non-negotiable habits is actually doing a better job of taking care of myself, specifically my hair.
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Anyone who knows me in real life knows that I shed like a dog.
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My hair is everywhere.
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And then after getting sick and then moving into my new apartment, the stress made me shed even more.
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It's honestly a miracle I'm not bald yet, but lately I've been incorporating more hair care into my routine with LED therapy by iRestore.
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This is the highest power hair device on the market and delivers the same results as in clinic treatments.
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And it has more lasers and LEDs for deeper follicle stimulation.
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The science behind LED therapy is actually backed by clinical research.
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Red light penetrates the scalp and energizes the cells at a micro level, which of course promotes blood flow and hair growth.
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In iRestore's clinical study, 100% of participants saw an increase in hair count, which is pretty incredible.
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I like to habit stack this while going about my routine, and just 12 minutes a day is enough to see results.
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I noticed a huge improvement in my hair shedding.
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Before, I used to clog my shower drain constantly, but now I barely shed and my hair is getting longer because it actually has a chance to grow.
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When it comes to personal care, I always opt for premium quality products.
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I don't play around when it comes to my health or beauty, so I like to invest in things that actually give me results and boost my confidence.
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Right now, iRestore is having a sale where you can save $905 when you use my code AllisonBee.
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The link will be down below.
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So start prioritizing yourself and your hair this year.
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Number three, reset your space before yourself.
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Your environment affects your routine more than you think.
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For me, when my space is cluttered, my mind feels cluttered.
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It's hard to want to be productive and I end up procrastinating on other things.
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So reset your space before resetting yourself.
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Your brain is way more willing to reenter a routine when your environment is aligned with it.
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And sometimes the simple act of wiping your counters, taking out the trash, or washing a few dishes sparks momentum.
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And before you know it, you'll be cleaning your whole room.
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So I just finished writing my little weekly planner for this week.
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I honestly like skipped the past two weeks and I wasn't doing this just because my move was very chaotic.
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My schedule was crazy.
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So I felt like there was like really no point in writing it down.
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But now that my life is pretty much settled, and I feel settled into my apartment, I'm back on my planner grind.
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Like I've said before on my channel, I hate traditional planners.
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I don't know why, I just like can never stick to them.
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And a lot of them are like designed the same.
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So I just never felt like I could find, you know, something that was actually going to help me stay consistent and that I can visually see at all times.
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So that's why I created my own.
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And I write out like every single thing I do, but at the same time, like it doesn't look crazy.
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And the other thing I like is I put a habit tracker for myself
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so that I can check off every time I do my habits.
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It's like a little reward system, you know?
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Sometimes you just gotta make it like school, you know, where you got a sticker every time.
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Well, you give yourself a checkmark.
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If you're interested in getting this exact planner that I made, I'll put the link in the description.
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You can download it as many times as you want.
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You can print it out like I do.
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Some of my followers, they like put it on their iPad
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And they write on it with their iPad You can do that as well But yeah,
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this has been a lifesaver for me I don't know where I would be without this Little goodie from Dermalogica Ooh,
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funnily enough We used to work with Dermalogica all the time When I used to teach aesthetics
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Got a little pre-cleanse here Little special cleansing gel I actually use this one a lot.
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This is the Daily Microfoliant.
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It's like an exfoliator, but it's like really, really gentle.
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I use it every day.
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Oh, this one fell out of the package.
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It's a skin smoothening cream, like a moisturizer.
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I love skin goodies.
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Thanks, Dermalogica.
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The immediate positive effects of tidying up is usually enough to put you back in a productive state, and you'll feel a lot better being in a clean space.
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It's like giving yourself a fresh start without actually starting over.
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You don't need to deep clean your entire home in one day.
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Just pick one area, your desk, your kitchen counter, your nightstand, and that small wind creates a ripple effect for the rest of your day.
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Number four, interrupt your patterns.
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When I go through periods of feeling really stuck or unmotivated, I don't force myself to overhaul my entire life.
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I just interrupt the pattern.
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Repeating the same behaviors over and over can keep you emotionally stuck in the same mindset.
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And your brain has literally created neural pathways based on repetition.
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This is why it is so hard to break old habits.
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If you wake up, scroll on your phone, feel bad about it, then repeat, you're basically just reinforcing that loop.
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But our brains also love novelty.
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Small changes tell your nervous system something new is happening, and that itself can create momentum without needing external motivation.
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It's not about simply having more willpower, it's about disrupting patterns.
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I am quickly getting ready now because I have therapy in like eight minutes.
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Last time I spoke to my therapist, I was telling her about my move and everything like that so I'm finally,
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finally happy I get to update her with a new apartment
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but i've talked about therapy on my channel before i've been
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going to therapy for wow it's gonna be like two years that's crazy
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and i used to think like oh you know i'm really good at self-regulating
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or at least i'm very self-aware so i thought
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that oh i don't need therapy but i actually realized you know the way
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that i think like my thinking patterns those are really hard to change
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because you're not really aware of those things and
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so oftentimes we think and then we feel I really love my therapist because she helps me see things from different perspectives.
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And I often like, I don't know what it's called.
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I catastrophize a lot where I just think the worst or I assume the worst about something or someone.
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But going to therapy really has helped me understand not everything is black and white.
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And just because I see something one way doesn't mean that that's fact, you know.
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So I highly recommend everyone goes to therapy, even if you think like, oh, you know, I didn't like go through any bad trauma.
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You don't have to go through like serious, crazy trauma.
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Like we all experience childhood trauma, no matter how great our families were or how great our childhood was.
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It's just just natural, man.
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You want a different outcome, right?
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So essentially, you need to hack your brain into thinking today is different.
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These changes don't have to be big or dramatic either.
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Try getting out of bed on the other side than you normally do.
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Drink your morning coffee in a different room.
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Take a different walking path to work or school.
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Move your workspace for the day.
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Switch your workout time from morning to evening or vice versa.
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Play some different background music than usual.
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Shower at a different time.
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The point isn't that these changes are life-altering on their own.
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It's that they break the autopilot mode that you've been stuck in.
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They create a small opening for something new to happen.
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Moral of the story, if you keep doing the same things, you'll get the same results.
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So by changing something small, you can create an opportunity for growth and you might be surprised by how much shifts.
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All right, while my banana bread is in the oven, I made myself some lunch.
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Please don't clown me because this is like maybe the third time I'm showing like avocado toast in my videos, but I'm a creature of habit.
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I would probably eat the same thing every single day for the rest of my life
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and i'd be perfectly happy so bon appetit it hits every time
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guys this banana bread looks and smells insane i cannot wait to eat this
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but it needs to cool down all right let's taste this banana bread do you see this that looks so good
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wow the outside is like a little crispy but the inside is
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so gooey i like can't even say anything right now i'm just
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so enthralled with my banana bread number five build in rest days here's something nobody talks about
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when it comes to productivity you need to build in rest not as a reward for being productive, but as an actual part of your routine itself.
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Getting back on track requires a lot of mental energy, and if you expect yourself to go from zero to a hundred and stay that way forever, you're eventually going to burn out and fall off again,
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and the cycle continues.
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I just came out of the bathroom, and do you see this right now?
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Like, the whole sky is white with snow.
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It's like so pretty, but I have to go out today and I am not looking forward to it.
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So now I built in what I call rest days.
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These are days where I give myself permission to do the bare minimum, just my non-negotiables.
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I'll still do my morning routine, but I don't pressure myself to be super productive or busy.
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The goal is to maintain the routine, especially on days when I just don't feel 100%.
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For me, I usually pick one day in the middle of the week
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and Sunday evenings to just do nothing or an activity of my choosing.
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This keeps me from feeling like I'm constantly pushing, which is what leads to burnout, and ya girl is very familiar with burnout.
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But more importantly, having some lighter days embedded in your schedule makes the productive days feel more sustainable.
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The key is being intentional about it.
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Doomscrolling all day and calling it rest is not what I'm talking about.
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It's about choosing to slow down so you can keep showing up the rest of the week without falling off.
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Remember, life is a marathon, not a sprint.
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You need to pace yourself and remember that rest is productive too.
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So that is how I got back on track this week.
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Trust me, if I could change my entire life overnight, I would.
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But that's not realistic, okay?
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You have to give yourself time to adapt and get used to new habits.
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But falling off or being in a rut is not a failure.
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You're just human.
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Failure is when you recognize that you're in this state, but you don't do anything about it.
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So do not keep waiting until you feel ready to get back on track.
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You are never going to feel ready, you just have to start.
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So if you've been putting off getting back into your routine, this is your sign.
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So let's lock in for 2026 and make this the best damn year of our lives.
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As always, I love you, you got this, and if you found this helpful, let me know what goal or habit you're starting with.
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All right, that is all, so I'll see you in the next one.
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Bye!
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Amen.
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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 « How to get back into a routine after falling off ». Cette vidéo contient 200 phrases et 2708 mots à répéter en shadowing. La partie parlée dure 14:32. Le locuteur parle vite, environ 186 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 |
|---|---|---|
| negotiable adjectif | /nɪˈɡoʊʃəbəl/ | négociable |
| planner nom | /ˈplænɚ/ | agenda |
| banana nom | /bəˈnænə/ | banane, bananier |
| reset verbe | /ɹiːˈsɛt/ | remettre à zéro, réinitialiser |
| trauma nom | /ˈtɹɔm.ə/ | traumatisme, trauma |
| burnout nom | /ˈbɜː(ɹ)naʊt/ | burn-out, surmenage |
| cleanse verbe | /klɛnz/ | purifier |
| clutter nom | /ˈklʌtɚ/ | bric-à-brac, bordel |
| interrupt verbe | /ˌɪntəˈɹʌpt/ | interrompre, couper |
| align verbe | /əˈlaɪn/ | aligner |
| therapist nom | /ˈθɛɹəpɪst/ | thérapeute |
| adapt verbe | /əˈdæpt/ | adapter |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| audit nom | /ˈɔːdɪt/ | inspection |
| momentum nom | /ˌmə(ʊ)ˈmɛntəm/ | quantité de mouvement |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| go through verbe | traverser | |
| move out verbe | déménager | |
| cool down verbe | /kuːl ˈdaʊn/ | se refroidir, refroidir |
| end up verbe | se terminer, se finir | |
| go out verbe | sortir | |
| look forward to verbe | avoir hâte de, attendre avec impatience | |
| put off verbe | ajourner | |
| show up verbe | apparaître, se montrer se pointer |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- I promise this is the answer you're looking for.
- We all go through them and they're also unavoidable.
- It's like a little reward system, you know?
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| « Used to » used to + verbe — une habitude ou un état passé qui n’est plus vrai | used to clog · used to work · used to think |
| Present perfect continu have/has been + -ing — une action commencée avant et toujours en cours | I've been incorporating · you've been putting |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | have not been · I've said · has been |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | isn't meant · is actually backed · is cluttered |
Prononciation à surveiller
Le locuteur utilise 75 contractions et formes réduites, comme don't, you're, I'm. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: therapist /ˈθɛɹəpɪst/, enthrall /ɪnˈθɹɔːl/, smoothen /ˈsmuːðən/, aesthetics /ɛsˈθɛt.ɪks/, pathway /ˈpæθˌweɪ/
- Les sons « sh » et « zh »: negotiable /nɪˈɡoʊʃəbəl/, repetition /ˌɹɛp.əˈtɪʃ.ən/, stimulation /stɪm.jʊˈleɪ.ʃən/, intentional /ɪnˈtɛnʃənəl/, optional /ˈɑp.ʃə.nəl/
- Mots longs — placez bien l’accent: negotiable /nɪˈɡoʊʃəbəl/, momentum /ˌmə(ʊ)ˈmɛntəm/, autopilot /ˈɔtoʊˌpaɪlət/, avocado /ˌɑvəˈkɑdoʊ/, catastrophize /kəˈtæstɹəfaɪz/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: energize /ˈɛnəd͡ʒaɪz/, gentle /ˈd͡ʒɛntl̩/
- /r/ anglais — langue recourbée, sans frotter la gorge: reset /ɹiːˈsɛt/, trauma /ˈtɹɔm.ə/, burnout /ˈbɜː(ɹ)naʊt/, interrupt /ˌɪntəˈɹʌpt/, therapist /ˈθɛɹəpɪst/
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 negotiable, planner, banana.
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.