Pratique du Shadowing: I woke up at 5am for 30 days - Apprendre l'anglais à l'oral avec la vidéo

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140 phrases

Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.

Oh fuck

god damn it

Early in my career as a freelancer, I was a late night worker.

Not like a prostitute.

I would just procrastinate through the day until I couldn't put off my work any longer.

I'd often be up past 2am.

It wasn't until I started living with my partner Natalie that I decided to shape my schedule around hers.

It's at that point that I fell in love with early mornings.

There's something special about watching the sun rise with a cup of coffee.

Even in a city like Los Angeles, things seem to go quiet in the morning.

Well, not all the time.

I usually wake up between 6 and 7 a.m., but my schedule fluctuates.

I wondered how much more productive could I be

if I forced myself to wake up at 5 a.m every single day for 30 days.

How much more could I get done?

How would it change my life?

It didn't go as planned.

So I'm gonna be setting up my alarm for the 30 days of waking up at 5 a.m.

How many hours of sleep do you need each night?

We're gonna go with eight hours.

So my plan is to go to bed at 9 p.m every night.

Let's see how this works out.

Getting to bed by 9 p.m isn't a problem.

I'm getting kind of old anyway.

And Nat and I, for a long time, were going to bed around 9 o'clock.

So this is nothing new Waking up early isn't an excuse to neglect sleep.

The research is clear.

The serious consequences of getting less than seven hours of sleep per night is severe

According to Matthew Walker's best-selling book why we sleep the shorter

you sleep the shorter your lifespan The old maxim I'll sleep

when I'm dead is therefore unfortunate adopt this mindset

And you will be dead sooner and the quality of that shorter life will be worse

The real challenge here isn't waking up at 5 a.m.

It's getting eight hours of sleep.

There was an adjustment period for the first week.

It was a bit like jet lag and my sleep quality wasn't the greatest for the first couple of nights.

I had to get used to going to bed at a different time than that.

Good night, honey.

I love you.

Enjoy the bachelor.

But after a couple days, I felt a lot more like myself and my mornings started to get a lot more productive.

Then, I had to deal with real jet lag.

I'm heading home to New Jersey, which is a three-hour time difference.

So just as I've finally gotten adjusted to these early mornings, now I'm gonna have to completely reset.

This is probably gonna be the biggest test so far.

Uh, what's that?

Unexcitable.

Yeah, LAX, that's right.

Alaska Airlines.

I never would leave an apartment with a banana.

Why?

That's just a rule of mine.

Never leave an apartment with a banana.

It's like the best travel food.

No, it's not because then you have the skin

that you have to get rid of and then you just hold on to it for 45 minutes.

No, then I'm gonna throw it away in the trash can at the airport.

Yeah, exactly.

It's gonna be a 45 minute drive.

Yeah.

Hi, well, give me a hug.

Oh, I got it.

Hey Dad.

What's up dude?

How you doing?

I'm having a dilemma.

There's nowhere to sleep.

I'm supposed to be sleeping on that couch right there.

Okay, here's a sheet on the bottom and there's a sheet on the top of it.

Oh perfect, thank you mom.

Appreciate it.

The blanket's out there.

I see.

So it's just past 11 now.

Finally getting to bed.

I'm getting no sleep tonight.

If there's one thing I've learned about habit change, it's that life gets in the way.

When you least expect it, life will punch you in the face.

And that's what happened with my trip home.

Multiple late nights hanging out with my family combined with jet lag and I struggled to get quality sleep.

So it's just past nine right now and this is...

I just found out that this is daylight savings time.

It's been a long time since I've experienced sleep deprivation, but that night in particular hit me hard.

Over my first two days in New Jersey, I got a total of nine hours of sleep and it completely changed my personality.

Have you ever seen me like that before?

Very few times.

Very few times that low.

You weren't just upset, you were so frustrated.

I felt bad for you.

I decided to catch up with my sleep and snooze past 5 a.m two times during the trip.

And this is what happens to me all the time

when I try to wake up early or if I try to build a habit, I try to start exercising, eventually something's gonna happen.

You're gonna get sick, you're gonna travel, you're gonna go on vacation, and you're gonna get jet lag

and you're not gonna be able to keep up with the same exact routine that you've been trying to build.

This was just a reminder that I need to put my health

and my wellness first above this religious dedication to an arbitrary challenge.

After getting back to LA, it took another week until I started to get into a rhythm again, and travel wasn't completely to blame.

So finally after about 20 days of waking up at 5 a.m., and after a really unproductive week, one of the most unproductive weeks that I've had in a while,

I've started to build a bit of a morning routine here at 5 a.m

100

that works for me and a part of that is by 5 30 a.m.

101

I'm on my way to go to the gym to get a workout in

102

and I found that since the Sun at least right now, it doesn't rise until 7 a.m.

103

It's really difficult for me to feel motivated to feel like

104

I have the energy to do really creative work first thing in the morning So if I go to the gym, I can get more energy,

105

I feel good, I've gotten something personal for myself done at the beginning of the day.

106

And then by the time I get home and shower, around then the sun's starting to come up

107

and I can make a cup of coffee and I'm ready to actually get to work.

108

So it turns out that waking up at 5am every day did change my life.

109

It just happened to be in a negative way.

110

I did have about 7 hours and 53 minutes in bed every night.

111

I didn't get 8 hours of sleep.

112

In fact, it usually takes me about 30 minutes to get to sleep, so I probably got much less than I needed.

113

I noticed that my energy levels weren't as high as normal, and while I did eventually put together a routine that worked for me, going to the gym in the morning and then eventually getting to work by 7 a.m.,

114

I wasn't any more productive than I normally am, and there was just too much that I sacrificed.

115

You can ask Natalie.

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I mean, she sacrificed a little bit, too.

117

I thought it was complete bull.

118

I'm exhausted.

119

Why are you exhausted?

120

Because you've been waking me up at 5am every morning.

121

I did not opt into this challenge.

122

Like next month with meditation, yes, I'm rather excited to do that with you.

123

This was not a challenge I opted into, I was forced into.

124

One of the things that I love most about running my own business is having a flexible schedule.

125

I'm glad that I experimented with this ridiculously strict 30-day challenge because I know that I'm actually not missing out on anything.

126

And I'm excited to get back to my regular routine of waking up between 6 or 7 a.m.

127

because, well, life can get in the way.

128

If you enjoy this video, if you want to support my channel, and if you also want additional content that I don't release anywhere else, you can get that at Patreon. On Patreon.

129

At patreon.com slash Matt D'Avella.

130

If you sign up for the exclusive videos tier on Patreon, you'll get instant access to over 20 videos, interviews, and podcast episodes with new videos coming every month.

131

Like my full one hour interview with essentialist author Greg McKeown.

132

Get my monthly AMA podcast where I answer patron questions about creativity and minimalism.

133

And get behind the scenes videos on how I make my videos.

134

Plus it helps me pay the bills and invest back into my videos here on YouTube.

135

All for $12 a month.

136

Thanks for considering.

137

And of course if you do not have the money to contribute, please do not feel pressured to do so.

138

The fact that you watch my videos is enough for me.

139

See you next time.

140

Thank you.

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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 « I woke up at 5am for 30 days ». Les mots qui reviennent le plus souvent : sleep, hour, waking, bed. Cette vidéo contient 140 phrases et 1505 mots à répéter en shadowing. La partie parlée dure 9:24. Le locuteur parle à un rythme naturel d’environ 160 mots par minute, proche d’une conversation courante. Seuls 81 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.

Vocabulaire clé de cette vidéo

Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :

Mot	Prononciation	Sens
unproductive adjectif	/ˌʌn.pɹəˈdʌk.tɪv/	improductif
exhaust verbe	/ɪɡˈzɔst/	épuiser
banana nom	/bəˈnænə/	banane, bananier
podcast nom	/ˈpɑdˌkæst/	podcast, balado
deprivation nom	/ˌdɛp.ɹɪˈveɪʃən/	privation
essentialist nom		essentialiste
fluctuate verbe	/ˈflʌkt͡ʃu.eɪt/	fluctuer
freelancer nom	/ˈfɹiˌlæn.səɹ/	travailleur indépendant
frustrate verbe	/ˈfɹʌsˌtɹeɪt/	frustrer
lifespan nom	/ˈlaɪf.spæn/	durée de vie, longévité
minimalism nom	/ˈmɪn.ə.məl.ɪz.əm/	minimalisme
procrastinate verbe	/pɹoʊˈkɹæs.tə.neɪt/	procrastiner
snooze verbe	/snuz/	faire une sieste, faire un somme
ridiculously adverbe	/ɹɪˈdɪk.jə.ləs.li/	ridiculement, bouffonnement
wellness nom	/ˈwɛl.nɪs/	bien-être

Les verbes à particule que vous entendrez

Mot	Prononciation	Sens
wake up verbe	/ˌweɪk ˈʌp/	se réveiller
come up verbe		se montrer, sortir du bois
find out verbe		découvrir, savoir
keep up with verbe		aller de pair avec
put off verbe		ajourner
put together verbe		assembler
set up verbe	/ˌsɛt ˈʌp/	mettre en place, installer
turn out verbe		se finir, se terminer

Des phrases à répéter

Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :

How much more could I get done?
How would it change my life?
How many hours of sleep do you need each night?
We're gonna go with eight hours.
Have you ever seen me like that before?

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	you've been trying · you've been waking
Present perfect have/has + participe passé — une action passée qui compte encore maintenant	I've finally gotten · I've learned · It's been

Prononciation à surveiller

Le locuteur utilise 59 contractions et formes réduites, comme I'm, gonna, I've. Prononcez-les sous leur forme courte, telles que vous les entendez.

Les sons « sh » et « zh »: deprivation /ˌdɛp.ɹɪˈveɪʃən/, meditation /mɛdɪˈteɪʃn̩/, dedication /ˌdɛdɪˈkeɪʃən/
Mots longs — placez bien l’accent: unproductive /ˌʌn.pɹəˈdʌk.tɪv/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, minimalism /ˈmɪn.ə.məl.ɪz.əm/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ridiculously /ɹɪˈdɪk.jə.ləs.li/

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 unproductive, exhaust, 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.

Technique du shadowing : lire le guide complet étape par étape →

Pratique du Shadowing: I woke up at 5am for 30 days - Apprendre l'anglais à l'oral avec la vidéo

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Vocabulaire et conseils d’expression pour cette leçon

Vocabulaire clé de cette vidéo

Les verbes à particule que vous entendrez

Des phrases à répéter

La grammaire de cette vidéo

Prononciation à surveiller

Comment s’entraîner avec cette vidéo

Qu'est-ce que la technique du Shadowing ?