Pratique du Shadowing: How to make your days feel effortless (like a minimalist) - Apprendre l'anglais à l'oral avec YouTube
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35,000.
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35,000.
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That's roughly how many decisions we make in a day.
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From the moment we wake up to the time that we go to bed,
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our minds are constantly at work,
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choosing one thing after another.
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Without realizing it, this constant decision-making might be contributing to why we feel overwhelmed
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and mentally drained at the end of the day.
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And nowadays, in a world of too much of everything,
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Even the simplest decisions can feel complicated.
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Just buying groceries, for example.
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It can turn into an endless mental debate.
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Is this organic?
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Am I getting the best deal?
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Should I buy the prepackaged ones?
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Is there an app for coupons?
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Having any kind of choice is a privilege.
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I can't imagine a world where the decisions are all made for me.
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But maybe we're not meant to have these many choices.
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As a minimalist, I'm constantly thinking about the ways
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that I can simplify my day-to-day so that I can minimize decision fatigue
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and free up mental space for what's actually important to me.
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I decided to eat the same thing for breakfast every day day.
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I know this might sound strange for some people
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and for others maybe this is already a norm
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but it's been working out pretty well for me and it's been giving me such a peace of mind.
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I tend to wake up pretty late
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so I needed to find a way to streamline my morning routine and this was one of the easiest commitments.
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It's usually a bowl of oatmeal with some fruit,
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an avocado toast and a coffee.
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And having this breakfast set in place,
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I know if we run out of any of these items
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or know exactly what to get at the grocery store when we run out of it.
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For lunch and dinner, I do like having a bit of variety.
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One day, my husband and I sat down and made a list of all the meals and desserts that we both enjoy.
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And every week, we will create a menu based on similar ingredients.
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There's less food waste, we save time and money on groceries,
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and no more wondering the dreaded question, what should we eat?
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If you were a cartoon character,
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what outfit would you always be drawn in?
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That outfit is probably your uniform.
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A uniform is a go-to outfit that reflects your personal style,
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something you naturally gravitate towards and wear regularly.
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One of the most famous examples of using a uniform to minimize decision fatigue is Steve Jobs with his iconic black turtleneck,
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jeans, and the New Balance sneakers.
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My summer uniform is linen pants and crop top.
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My winter uniform is jeans and a sweater.
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This is what I feel like myself in.
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And once I figured out what my uniform was my uniform formula,
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getting dressed in the morning has become quite effortless.
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Also, having a capsule wardrobe and keeping all my seasonally appropriate clothes visible has made my life easier,
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but that's a topic for another video.
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When we have to make those important decisions in our lives,
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I find it helpful to talk it over with a therapist.
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The most recent big decision,
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moving back to Portugal, was not an easy choice,
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but the constant going back and forth was actually draining me mentally more than anything else.
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Talking out loud and explaining my reasoning to a licensed therapist helped me to reach a conclusion that I was confident in,
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and it helped me to move forward.
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What I love about BetterHelp is that it's pretty easy to get started.
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You can just go to their website,
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answer some questions, and you'll be matched with the licensed therapist,
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usually within 48 hours.
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I still think the best part is that you can do it from your phone,
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computer, or a phone call,
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or a video chat, whatever is the most convenient for you.
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If you want to try it for yourself,
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you can visit betterhelp.com slash malamalife or choose malamalife during the signup process and enjoy a special discount for your first month.
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Thank you so much to BetterHelp for sponsoring this video.
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The most simple and minimalist way to organize your life is to make lists.
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I have a go-to list for pretty much everything.
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Music, watch later list, shopping wish list, grocery list, workout playlist.
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So when the time comes,
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I'm not standing around wondering what I want to watch or what I want to buy,
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etc. I can just pull up my many lists where so much of my choices have been already narrowed down.
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For example, I haven't had a gym membership in ages because I love working out in the comfort of my own home.
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Such an introverted thing to say.
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I have saved a bunch of fun workouts on my Instagram and YouTube in different folders for legs,
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arms, cardio, dance, or bar,
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and I just like to choose whatever I feel like doing that day.
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I actually enjoy cleaning, but would I rather be outside filming,
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playing with the dogs, or spending time with my husband?
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Absolutely.
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Life shouldn't be all about maintenance.
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It should be about living.
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This is why I started to minimize my stuff in the first place.
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Our routine got a little bit thrown off with all this moving around,
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but in the new year,
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my husband and I came up with a weekly cleaning schedule.
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He gets the dishes after lunch,
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I get it after dinner.
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He cleans the microwave and the air fryer, I vacuum and mop.
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I know it is not the most exciting topic,
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but it's a part of life that we all have to face.
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So having a system in place is invaluable for automating the decisions that we don't really want to waste time on.
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This sounds obvious, but declutter the choices you need to make.
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In other words, minimize or simplify the different aspects of your life so you're not constantly overwhelmed with infinite choices.
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There was a time when my vanity was full of different serums
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and lotions and tools and makeup and getting ready took
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so long because more than half the time I was just going through all the different options.
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But really, there is no point in alternating between three different brown eyeliners or having the five shades of similar lip products.
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Now I mostly have one of each and try to fit everything into one bag.
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Deciding between two things will always be less stressful than deciding between five,
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so look around your house and see where you can minimize.
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You might think you're just eliminating clutter but more importantly you're clearing space for more mental clarity.
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Mel Robbins' 5 second rule is still one of the most
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powerful tools for those of us who tend to get stuck in our decision making process,
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especially as perfectionists.
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The rule is simple.
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When you're faced with a decision,
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you count down from 5,
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4, 3, 2, 1, and then take immediate action.
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This really forces me to push past the hesitation and overthinking,
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and it helps me to break free from the analysis paralysis that often come with trying to make the perfect choice.
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Of course, we all want to make the best decision possible,
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but sometimes the most important thing is to make a decision and move forward.
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The goal is not to live our whole life on autopilot,
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but to create space for intentional living.
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So, automate what you can,
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have a uniform, have a weekly maintenance schedule,
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organize your life in lists,
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declutter your choices, and use the 5 second rule.
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Let me know which one of these rules you want to try out,
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and I'll talk to you soon in the next video.
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Context & Background
The video “How to make your days feel effortless (like a minimalist)” explores the concept of decision fatigue and how simplifying choices can help reduce mental overwhelm. The speaker discusses everyday decisions we face, emphasizing the impact of minimalism on daily life. By streamlining routines—like choosing the same breakfast or using a uniform—the speaker shares personal strategies that allow for a more focused and peaceful mindset. This approach not only conserves mental energy but also encourages meaningful engagement with what truly matters in life.
Top 5 Phrases for Daily Communication
- Decision fatigue: A term describing the mental strain from making numerous decisions daily.
- Streamline my morning routine: To make one's morning activities more efficient and less time-consuming.
- What should we eat? A common question that many face when deciding on meals.
- Capsule wardrobe: A collection of clothing that mixes and matches easily, providing various outfits with fewer items.
- Go-to outfit: An outfit that is typically worn regularly because it is comfortable and suits the wearer's style.
Step-by-step Shadowing Guide
To effectively practice your English speaking skills using the shadowing technique demonstrated in this video, follow these steps:
- Listen Carefully: Start by watching the video multiple times, focusing on the speaker's pronunciation and intonation.
- Pause and Repeat: After each sentence or phrase, pause the video and repeat what the speaker said. This is where you implement shadow speak, mimicking their speech patterns for better retention.
- Record Yourself: Use a voice recorder to capture your attempts. Listening back to your recordings can reveal areas for improvement, aiding in your IELTS speaking practice.
- Focus on Rhythm: Pay close attention to the rhythm of the speech. The goal is to not just repeat words but to embody the flow of the language.
- Practice Regularly: Consistency is key. Make this video a part of your English speaking practice routine, refining your skills and building confidence over time.
By utilizing this structured approach, you can enhance your language abilities, enabling you to engage more effectively in conversations and reduce the stress that often accompanies decision-making processes. Whether for daily communication or standardized tests like IELTS, practicing with videos like this can significantly boost your spoken English competency.
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.
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