Pratique du Shadowing: My 4-Hour Morning Routine That Changed Everything (Full Breakdown) - Robin Sharma - Apprendre l'anglais à l'oral avec la vidéo
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208 phrases
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This video is all about five protocols or five things you can do to bring greater positivity into your days.
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So I know you're a mogul and a titan and a virtuoso.
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You're building a great organization, a great life.
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You're trying to impact the world.
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And some people might think that positivity is not really relevant.
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But you know in this age of poly crisis,
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protecting your mindset, staying positive is ever so important.
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You can't inspire your team.
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You can't do inspired work.
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You can't inspire your marketplace.
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You can't inspire the world if you are D-inspired.
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You know, I don't believe in titles.
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You've probably read The Leader Who Had No Title.
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I think one title does matter and it's CIO,
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which is Chief Inspiration Officer.
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So this module and this session together is really all about some tactics that will help you protect your positivity.
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The first is start well.
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And of course, you've heard me talk about the 5am club and the powerful great morning routine.
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But great mentoring is reinforcing so that you understand these ideas at deeper and deeper and deeper levels.
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These days, I'm personally practicing a four-hour morning routine.
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I'm just going to put it out there for you to play with it.
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And the 5am club is great,
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but it's almost minimum viable morning routine.
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I want you to join the 4am club.
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and from four o'clock, and it'll probably take you a few weeks to install it,
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and then the question becomes,
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what time do I go to sleep?
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I go to sleep about 9.30 these days,
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10 o'clock, and I get up at four o'clock,
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and from four o'clock to five o'clock, I do MVP.
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MVP, as you know, is the most valuable player,
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and for you to become the most valuable player of your life,
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I want you to practice MVP,
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which is meditation, visualization, and prayer.
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For one hour, four o'clock to five o'clock,
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you're laying in bed, and you're meditating,
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and you're visualizing your dreams coming true.
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For the past four months,
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every morning at 4 o'clock,
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I would visualize what I called my four beautiful projects.
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There were four key projects I was working on,
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and I would actually meditate on them,
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and then I would visualize them as if they were real,
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and I would actually inhabit the image of each of those four projects if they had come true,
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and if I executed on them nearly flawlessly.
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M, V, P, the P is for prayer.
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The last part of this process might be 4.30 to 5, 4.45 to 5.
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You actually pray.
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You can do it quietly.
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You can do it out loud under your breath.
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And you just pray because every prayer is heard.
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And you just pray.
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Don't believe in God.
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You could call it the force of the universe.
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You could call it energy.
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Whatever the force is that you believe runs the world,
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even if it's you're praying to your heroic self and your finest self versus your egoic self,
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pray and put out that intention for what you want and what you desire to come true.
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From 4 o'clock to 5 o'clock, MVP.
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The next part of this four-hour morning routine, five to six.
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It's really all about movement.
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So you get on an elliptical or you do yoga
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or you get on a spin bike or you go for a run,
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but it's an hour or so of your workout.
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And while you're working out,
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hydrate, take some supplements in the water.
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Hydration promotes mitochondrial function.
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I love to listen to a podcast or an audio book.
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So I'm not only exercising,
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I am learning and I'm hydrating.
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I also keep a pad of paper and a pen next to my elliptical or my exercise bike,
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and I'm jotting down notes and ideas.
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And so this is five o'clock to six o'clock where you are exercising,
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promoting energy, elite performance, creating a pharmacy of mastery where you're releasing dopamine,
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serotonin, norepinephrine, which gives you more focus, and oxytocin.
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Now it's 6 o'clock.
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You are full of energy.
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You are feeling phenomenal.
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You've released dopamine, so you're inspired.
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You've released serotonin, so you're feeling happy.
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You've reduced the cortisol.
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It's 6 a.m.
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You've done an hour of MVP, an hour of exercise.
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You've hydrated.
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You've learned.
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Imagine how you're feeling.
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Then from 6 to 7 o'clock,
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I encourage you to write in your journal and ask yourself a series of morning questions that are so powerful.
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First morning question, what are five things I'm grateful for?
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Second morning question, where am I winning?
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As you focus on your micro wins,
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you increase inspiration, positivity, and you build momentum.
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The negativity bias of the human brain causes us to focus on where we're not winning and where we're losing,
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which promotes frustration.
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So that question, where am I winning?
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trains your brain to focus on all the areas,
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the micro winds, where you're doing well.
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And the more you focus on those,
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they will grow and amplify,
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which promotes your energy, inspiration,
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and gives you a sense of momentum.
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Third morning question, powerful.
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What will I let go of today?
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Maybe it's someone you need to forgive.
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Maybe it's resentment.
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Maybe it's being hard on yourself.
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Maybe it's a difficulty yesterday or in the past,
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but writing out what you will release today is part of the healing process
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that will allow you to purify your heart set and move on with your life.
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And the fourth question is,
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what does my ideal day look like?
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So you have a clear paragraph of your ideal day ahead.
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And clarity precedes mastery.
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Vague plans leads to vague goals.
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So now, by writing out your intentions of the ideal day ahead,
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you build that superpower of focus in this age of dramatic distraction.
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Six o'clock to seven o'clock,
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you focus on those four questions.
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You write the answers in your journal.
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You do it every day or maybe just five days a week.
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But every day would be so powerful.
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So now you've started at 4 a.m.
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It's 7 a.m.
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What do I suggest you do?
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Go for a walk in nature,
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even if it's only 15 minutes.
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Go for a walk in nature.
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It's so powerful.
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What else can you do in that last hour?
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Read.
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Reading is a conversation with the author.
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The more knowledge you can accumulate,
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the wiser you become, the more magic you can push into the marketplace,
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the less mistakes you'll make,
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the more you can influence people because of your internal power.
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And now it's 8 o'clock.
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You've spent four hours developing yourself,
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your four interior empires of mindset,
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heart set, health set, and soul set.
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And imagine doing that five days a week.
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Imagine the growth you'll experience.
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Imagine the healing.
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Imagine the wisdom.
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Imagine the positivity.
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Imagine the brain power.
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Imagine the inner power you will build doing this even five days a week.
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As you know, your days are your life in miniature.
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the days slip into weeks and then months and then quarters and then a lifetime.
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And it makes me think of Kobe Bryant.
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He was interviewed and he said,
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you know, when I got to the NBA,
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I realized not everyone wanted to be the best.
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Some people got into the NBA,
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they made their dream real,
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and they started to coast.
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They would party, they would go to the one practice that they'd have to go to.
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And Kobe said, I wanted to be the dominant player in the entire league.
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And so he said, I realized that if I did a practice at 4 a.m each day,
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and then the team practice at 11 a.m each day,
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and then if I did another practice at 4 o'clock each day,
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and then another one in the early evening,
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just doing that once or once a week wouldn't make a difference.
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But he said, if I did it five days a week in consistency,
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because consistency is the mother of mastery,
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he said I realized the gains and the ability and the skills
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and the mastery that I would be building doing four workouts every single day as the days became weeks,
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the weeks became quarters, the quarters became years,
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I would build a winning advantage that no other person in the entire league could ever keep up with.
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And that's why he became Kobe Bryant.
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And so I want you to play with this four-hour morning routine.
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If you don't want to do it, that's fine.
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Then do a three-hour morning routine.
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If you don't want to do a three-hour morning routine,
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then do two hours.
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If you don't want to do two hours,
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at least do one hour every day and watch the results.
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And that's the first point of being positive.
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starting well because as you know the Spartan warriors used to say sweat more in training you'll bleed less
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and more the way you begin your day sets up the way your day unfolds
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I'm doing this four-hour morning routine every day
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and I don't want to miss it because it makes me feel
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so good because doing the MVP and then the workout
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and then the journal questions and then the nature walk
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and then the reading it just feels so good I feel so alive I feel I'm becoming my best self,
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it gives me so much energy,
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gives me so much positivity,
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makes me feel very peaceful,
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makes me feel very alive.
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So when it comes to the night before,
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and of course I'm saying you need to get enough sleep,
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I go to sleep at 9.30 or 10 now,
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but I just don't want to miss getting up at 4 a.m because it feels so good when I'm doing it,
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and I've got to tell you the quality of my days,
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the quality of my creativity,
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the quality of my productivity,
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the quality of my impact.
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The quality of my relationships have been upgraded
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so much by this four-hour morning routine that I just don't want to miss it.
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And if I do miss it,
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I notice that my day just feels different.
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I just, I'm not as on game,
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as inspired, as happy, as productive, as creative.
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So I really wish that for you.
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Don't judge it until you try it.
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Four-hour morning routine, pretty amazing.
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You're pretty amazing.
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Try it, not for a day,
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not for a week, try it for a few weeks and then measure the results for yourself, please.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « My 4-Hour Morning Routine That Changed Everything (Full Breakdown) - Robin Sharma ». Les mots qui reviennent le plus souvent : hour, routine, imagine, focus. Cette vidéo contient 208 phrases et 1767 mots à répéter en shadowing. La partie parlée dure 10:16. Le locuteur parle à un rythme naturel d’environ 172 mots par minute, proche d’une conversation courante. 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 |
|---|---|---|
| inspire verbe | /ɪnˈspaɪə(ɹ)/ | inspirer |
| positivity nom | /ˌpɑ.zɪˈtɪv.ɪ.ti/ | positivité |
| mastery nom | /ˈmæs.tɚ.i/ | maîtrise |
| hydrate nom | /haɪˈdɹeɪt/ | hydrate |
| visualize verbe | /ˈvɪʒuəˌlaɪz/ | visualiser |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| elliptical adjectif | /ɪˈlɪp.tɪ.kəl/ | elliptique |
| meditate verbe | /ˈmɛ.dɪˌteɪt/ | méditer |
| serotonin nom | /ˌsɛɹəˈtoʊnɪn/ | sérotonine |
| microwave nom | /ˈmaɪkɹoʊˌweɪv/ | micro-onde |
| marketplace nom | marché, place du marché | |
| mindset nom | /ˈmaɪn(d)ˌsɛt/ | état d'esprit, disposition d'esprit |
| vague adjectif | /veɪɡ/ | vague |
| momentum nom | /ˌmə(ʊ)ˈmɛntəm/ | quantité de mouvement |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| keep up with verbe | aller de pair avec | |
| set up verbe | /ˌsɛt ˈʌp/ | mettre en place, installer |
| work out verbe | /ˌwɝk ˈaʊt/ | calculer |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- First morning question, what are five things I'm grateful for?
- Second morning question, where am I winning?
- What will I let go of today?
- What do I suggest you do?
- What else can you do in that last hour?
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 have/has + participe passé — une action passée qui compte encore maintenant | You've probably read · you've heard · You've released |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is heard · was interviewed · have been upgraded |
Prononciation à surveiller
Le locuteur utilise 57 contractions et formes réduites, comme you're, I'm, you've. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: visualize /ˈvɪʒuəˌlaɪz/, hydration /haɪˈdɹeɪʃən/, visualization /ˌvɪʒ.ʊ.ə.laɪˈzeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, meditation /mɛdɪˈteɪʃn̩/
- Mots longs — placez bien l’accent: positivity /ˌpɑ.zɪˈtɪv.ɪ.ti/, elliptical /ɪˈlɪp.tɪ.kəl/, serotonin /ˌsɛɹəˈtoʊnɪn/, consistency /kənˈsɪs.tən.si/, momentum /ˌmə(ʊ)ˈmɛntəm/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hydrate /haɪˈdɹeɪt/, hydration /haɪˈdɹeɪʃən/, inhabit /ɪnˈhæbɪt/, heroic /hɪˈɹoʊ.ɪk/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: virtuoso /ˌvɝ.t͡ʃuˈoʊ.soʊ/, miniature /ˈmɪn.(i)ə.tʃəɹ/, module /ˈmɑd͡ʒul/
- /r/ anglais — langue recourbée, sans frotter la gorge: inspire /ɪnˈspaɪə(ɹ)/, hydrate /haɪˈdɹeɪt/, serotonin /ˌsɛɹəˈtoʊnɪn/, microwave /ˈmaɪkɹoʊˌweɪv/, cortisol /ˈkoɹ.tɪˌsɔl/
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 inspire, positivity, mastery.
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.