Shadowing Practice: How To Rewire Your Brain To Enjoy Discipline - Learn English Speaking with Video
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I'm going to teach you the biggest reason why discipline feels so hard for you.
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And it's because your brain has been unconsciously rewarding comfort and punishing growth for years.
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And if you do not change that, you'll continue to procrastinate.
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You'll continue to avoid the hard things.
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You'll continue to keep self-sabotaging and wondering why you're not creating the life that you know that you're capable of.
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The good news, though, is that discipline is not something you're born with.
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It's something your brain can be trained to enjoy.
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And so today I'm going to show you how to rewire
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that brain of yours so that you love discipline
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and it stops feeling like punishment and starts feeling like something that you want to do.
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Because the most disciplined people in the world aren't necessarily tougher than anyone else.
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They've just simply learned to enjoy what other people avoid.
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So let's dive into it.
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I want you to understand this, okay?
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The biggest misconception around discipline is
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that most people think discipline means forcing yourself to do things that you don't want to do.
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They think that the goal with discipline is to become better with self-control and to become better at resisting temptation.
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But if that were true, then disciplined people would spend their entire lives basically fighting themselves.
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And that's not really what happens.
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So when you actually look at someone who hates running, they have to force themselves to run.
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When you look at someone who loves running, they don't have to force themselves.
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They just do it.
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When you see someone who hates sales and they're in sales and they have to force themselves to make calls,
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but then you see someone who's like an entrepreneur who really believes in their mission, they don't have to force themselves.
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They just do it because they believe so much in it.
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Someone who hates the gym has to drag themselves into the gym.
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someone who identifies an athlete like they feel weider
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if they don't show up to the gym
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so the difference is this the behavior between those two people
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for all of those examples the behavior is the same the
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real key thing to understand is the experience for both of
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those two people is completely different same behavior different experience one person has to force
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and use willpower the other person is using identity and they're actually like showing up because they want to.
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One person is fighting themselves and the other is just expressing who they believe that they are.
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They're enjoying doing what they're doing.
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And so the goal isn't to become better at forcing yourself when you look at discipline.
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The goal is to become the type of person who naturally does difficult things.
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That's a very different game, different perspective.
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Like let's talk about why you as a person repeat certain behaviors, why any person will repeat a certain behavior.
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Your brain is constantly asking one question.
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Should I do this again?
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Whenever you do something.
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Every action that you take helps answer that question.
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When you look at dopamine, most people think it's just a pleasure chemical.
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And it is, but it's not just that.
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It's not entirely true.
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Research from neuroscience Wolfram Schultz showed that dopamine is also heavily involved in reward prediction.
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And so your brain is constantly learning what behaviors are worth repeating.
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And it's constantly updating its predictions about what you should do based off of future rewards.
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Your brain wants to be rewarded.
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It wants dopamine.
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And we will be right back.
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Hey, real quick, let me interrupt you for something exciting.
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On June 10th at 7 p.m.
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Eastern, I'm doing a free live Zoom session called Break the Ceiling 2026.
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This is for anybody who knows that they're capable of more, but they just keep self-sabotaging and hitting the same ceilings no matter what they try.
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I'm going to teach you exactly why that keeps happening and how to finally change it so that your income, your relationships, your happiness, your mindset, your entire life is better.
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You can register for free by scanning that QR code right there, or by going to BreakTheCeiling2026.com.
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And I will see you live on that session.
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And now back to the show.
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And so check this out.
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This is really important to understand.
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Every time you procrastinate and you feel relief
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because you procrastinated your brain learned something ah this feels good to procrastinate every time you avoid a difficult conversation
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and you feel a little bit better because you didn't have to talk to
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that person today your brain learned something huh this feels good it feels good to avoid things
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that are hard every time you choose comfort and you decide to go for immediate a gratification, your brain learns something.
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This feels good.
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And your brain doesn't judge.
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It doesn't care if a behavior helps you or if a behavior hurts you.
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It only notices the outcomes.
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It notices what feels rewarding.
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And so then it encourages you to repeat what feels rewarding to it.
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So think about this.
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What have you been training your brain to think is rewarding?
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See, most people have accidentally trained themselves to enjoy comfort over everything else.
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They've rewarded avoidance and rewarded procrastination and rewarded distraction and rewarded staying exactly the same.
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And then they wonder like why discipline feels so painful, why it feels so hard to do, like why growth feels so difficult, why change feels so uncomfortable to them.
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Well, because the truth is they haven't trained their brains to love growth.
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They've accidentally trained their brains to love comfort and avoidance.
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Do you get that?
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Like, can you see the places in your life that you have done that?
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Because it's really key to start to be able to pick apart the places in your life where you're doing this.
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And so here's where it really starts to get interesting.
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Okay.
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The activity that you do isn't what determines your experience.
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Now, most people think that it is.
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Like the activity itself isn't what determines your experience with that activity.
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It's the meaning that you give that activity that determines your experience.
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So it's not going to the gym that determines how you feel about it.
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It's the meaning that you give going to the gym that determines your experience.
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So let me give you an example so you can kind of understand it, right?
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Imagine two people running.
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One person thinks, oh my God, this sucks.
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I hate running.
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I hate this.
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When can I stop?
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How much longer do I have to go?
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The other person thinks to themselves, this is good for me.
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I'm becoming stronger.
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I'm building resilience.
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This is changing me.
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I am so proud of myself for showing up.
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This is good for me and that's why I'm doing it.
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It's the same workout.
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It's the same run, but it's a completely different experience.
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Why is that?
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Because the meaning changes your emotion and your mental association to the action is what's most important.
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Both people are still running, but their mental association with the running, two completely different scenarios.
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And there was Stanford psychologist named Aaliyah Crum, who has spent years studying mindset.
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And her research has actually shown that your beliefs change physiological responses.
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And her research shows that your beliefs change your physiological responses to the activity.
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So in other words, what you believe about an experience affects how you actually experience it.
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So when most people believe like discipline equals sacrifice and it equals restriction and suffering and missing out on things.
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Well, that sounds like it sucks, doesn't it?
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Like most people are not gonna wanna do that, but that's how most people think of discipline.
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But highly disciplined people know that their discipline equals freedom.
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Their discipline creates self-respect.
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Their discipline equals growth in their life.
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Their discipline is becoming who they want to be.
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They can think that their discipline equals self-love
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because you only have to use discipline to do the things that are good for you.
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And so the action didn't change.
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The meaning changed.
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And because the meaning changed, the emotional experience changed.
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So if you associate it, whatever it is that you want to do, that you need discipline for with a negative mental association,
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you will always, always, always until the day you die, resist doing it.
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You can still make yourself, you can still force yourself to it, but you will resist it.
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But if you associate it, whatever your it is with a positive mental association, you will want to do it.
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That's what's crazy about it.
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Like not only will you want it, you'll actually start to enjoy it.
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That's what's wild about it.
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And when you enjoy something, you will actually crave to do it again.
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This is how you start becoming somebody who enjoys discipline.
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And when you look at all of this, this brings up one of the most important concepts that you'll ever hear.
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Psychologists call it psychological flexibility.
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And so psychological flexibility is your ability to experience difficult things or difficult emotions without feeling like you need to escape them.
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So most people are thinking like, well, how do I avoid discomfort?
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How do I avoid rejection?
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How do I avoid failure?
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How do I avoid uncertainty?
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But the highest performers, the people who have a different perspective of what they're doing, think to themselves, how do I expand my capacity for discomfort?
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How do I become someone who can carry uncertainty?
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How do I become someone who can handle fear?
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How can I grow myself to be able to be okay with failure?
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Like that changes everything because discipline stops becoming a battle that you're doing every single day.
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It becomes a practice.
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It's just something that you do, a practice that you do so that you can expand your capacity, so that you can expand your potential, so that you can become the actual person you're destined to become on this earth.
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See, like most people, they see discomfort as a stop sign.
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Like most people feel a little bit uncomfortable and they think in their brain, this means stop.
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No, like disciplined people see discomfort as a positive thing that they want because it means that they're actually growing.
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So they assume that if something feels uncomfortable, hey, there might be some growth here.
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Let me go ahead and see what kind of weird stuff I can get into, because I might be able to grow myself in this situation.
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And it kind of becomes like a game.
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It kind of becomes fun.
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The signal that makes other people retreat and like coil away becomes a signal that high performers follow.
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They begin to seek out discomfort as a means of looking for a way to grow.
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And so how do you actually rewire your brain to start to love this?
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Let's go through like a step-by-step process, okay?
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Step number one is you have to stop rewarding avoidance.
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I want you today to start paying attention.
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Notice where you seek immediate relief.
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Notice where you procrastinate.
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Notice where you avoid certain things.
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And then ask yourself the question when you're noticing it, if I avoid this, what lesson am I sending to my brain right now?
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It's like if one of your children is watching you and they're seeing what you do and you're like, oh, maybe I shouldn't do this.
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Like what?
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Okay.
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What, what am I teaching them by showing them that I'm doing this?
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Maybe get frustrated at somebody and you want to yell.
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It's like, well, what am I teaching my kids?
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If that's the case, same exact thing.
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If I want to procrastinate, if I want to avoid, if I want to just go do nothing but doom scroll on my phone.
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What am I teaching my brain in this moment about avoidance, about discipline?
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Okay.
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So that's the first thing.
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The second thing I want you to do is start rewarding the action.
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Like most people reward the outcome, but that's a really big mistake because outcomes are often delayed.
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Like if you work out today, you're not going to see any results today.
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You're not going to see any results tomorrow.
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If you work out for the next 30 days, You might see some results in 30 days, but you have to understand Usually if we reward outcomes,
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that's too far on down the road Your brain learns way faster.
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You can train your brain faster With immediate rewards
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So you can look at this thing that you're doing and say how can I immediately reward myself?
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After I take this action, it could be anything.
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There's been a lot of studies that found if you give yourself a tiny piece of chocolate after a workout, you're more likely to show up.
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Not eat an entire Snickers bar, but a tiny piece of chocolate, little tiny square of chocolate.
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You're more likely to do it again tomorrow.
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But you don't even have to give yourself anything.
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You could also just reward yourself by talking positively to yourself, to celebrating yourself.
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There's actual studies. So just
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celebrating yourself and talking yourself up after doing something difficult makes you excited about doing it next time
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because you're getting a little bit of dopamine.
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So reward yourself for showing up.
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Reward yourself for consistency.
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Reward yourself for effort more than outcome.
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Reward yourself for keeping your promises to yourself.
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Okay?
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Step number three is to start focusing on identity.
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So stop asking yourself stuff like, what do I need to do?
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Like, what do I need to do to do this?
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What do I need to do to make more money?
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What do I need to do to get a six pack?
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And start to ask yourself stuff like, who do I want to become?
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Right, we're all becoming somebody.
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Either we're going to become somebody worse in the future, we're gonna become the exact same person we already are, or we're gonna become somebody better in the future.
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So instead of saying something like, oh, I need to work out, you can ask yourself like, what would a healthy person do?
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What would a disciplined person do?
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What would the future best version of me do?
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Why would you wanna do this? because your long-term behavior will always follow your identity.
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And identity is way more powerful than motivation.
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It's way more powerful than anything else.
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You don't want to just go for a run.
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You want to become a runner.
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You don't want to build a business.
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You want to become and identify as a successful business owner.
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You don't want to become a great parent.
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You want to identify as a great parent and you will automatically start taking the actions that you need to
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because of what you identify as, okay?
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That's number three.
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Number four is to learn to love the feeling after.
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Listen, nobody enjoys every workout.
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Nobody enjoys every single difficult conversation.
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Nobody enjoys every single challenge.
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That's a little bit crazy, right?
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But almost everyone enjoys the feeling afterwards, right?
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The pride that you feel, the confidence that you feel, the self-respect that you feel, the momentum that you feel, the relief that you feel.
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So you want to train yourself to focus on that reward after the discomfort, not the discomfort itself.
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Because if you focus on just the discomfort, it tells your brain like, oh, this isn't something that we like doing.
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Like that was really hard to do.
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But if you focus on the reward of rewarding yourself after, it tells your brain, this is something that we enjoy.
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We want to do this again.
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Okay.
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And so like maybe the new goal here isn't just becoming more disciplined.
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Maybe the new goal is becoming somebody who enjoys growth
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and someone who sees discipline as a positive thing that helps you bring your potential out to the world.
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Because people who achieve extraordinary things aren't necessarily more disciplined than you.
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They're not necessarily smarter.
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They're not more talented.
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They've just learned to enjoy what other people avoid.
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They just seek out what other people run from.
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They find meaning in their discomfort.
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They find freedom in their discipline.
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And so your brain, you have to understand, is always learning.
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Every action that you take is teaching it something.
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Every choice that you make is shaping your future identity.
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And so you have to ask yourself, what have I trained my brain to enjoy?
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Is it comfort or is it growth?
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Is it staying the same or is it discipline?
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Because the answer to that question will determine the trajectory of your life.
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And so remember, like discipline, it's not punishment.
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It's not restriction.
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It's not suffering.
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Discipline is self-respect.
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It's self-love.
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It's freedom.
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It's growth.
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And it's the pathway to you becoming the person that you're meant to be.
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אוצר מילים והערות הגייה לשיעור הזה
שיעור הדיבור הזה ברמה B2 מבוסס על הסרטון “How To Rewire Your Brain To Enjoy Discipline”. המילים שחוזרות הכי הרבה: discipline, brain, enjoy, reward, avoid. בסרטון הזה יש 262 משפטים ו-2939 מילים לתרגול Shadowing. הדיבור נמשך 17:07. הדובר מדבר בקצב טבעי של כ-172 מילים בדקה, קרוב לשיחה יומיומית. 88% מהמילים נמצאות בין 3,000 המילים הנפוצות ביותר באנגלית, כך שקל לעקוב אחרי אוצר המילים. 42 מתוך 262 המשפטים שלו הם שאלות, כך שזה תרגול טוב לאינטונציה של שאלות ולתשובות קצרות.
אוצר מילים מרכזי בסרטון הזה
15 המילים המתקדמות ביותר בסרטון, עם ההגייה והמשמעות שלהן:
| מילה | הגייה | משמעות |
|---|---|---|
| dopamine שם עצם | /ˈdoʊ.pəˌmin/ | דּוֹפָּמִין |
| workout שם עצם | /ˈwɝk.aʊ̯t/ | התעמלות |
| resist פועל | /ɹɪˈzɪst/ | התנגד, עמד ב־ |
| sabotage שם עצם | /ˈsæb.əˌtɑʒ/ | חַבָּלָה |
| restriction שם עצם | /ɹɪˈstɹɪkʃən/ | הַגְבָּלָה, סְיָג |
| psychologist שם עצם | /ˌsaɪˈkɑl.ə.d͡ʒɪst/ | פְּסִיכוֹלוֹג, פסיכולוגית |
| prediction שם עצם | /pɹɪˈdɪkʃən/ | תַּחֲזִית |
| flexibility שם עצם | /ˌflɛksɪˈbɪlɪti/ | גְּמִישׁוּת |
| emotion שם עצם | /ɪˈməʊ.ʃən/ | רֶגֶשׁ |
| excite פועל | /ɪkˈsaɪt/ | הלהיב, עורר |
| frustrate פועל | /ˈfɹʌsˌtɹeɪt/ | תִּסְכֵּל |
| procrastination שם עצם | /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/ | דחיינות |
| trajectory שם עצם | /tɹəˈd͡ʒɛktəɹi/ | מַסְלוּל |
| temptation שם עצם | /ˌtɛmpˈteɪʃən/ | פיתוי |
| destined שם תואר | /ˈdɛstɪnd/ | נוֹעָד |
משפטים שכדאי לחזור עליהם
משפטים קצרים ושלמים מהסרטון שאפשר להשתמש בהם בשיחה יומיומית:
- Should I do this again?
- How much longer do I have to go?
- How do I avoid rejection?
- How do I avoid failure?
- It's like, well, what am I teaching my kids?
דקדוק בסרטון הזה
המבנים שהדובר משתמש בהם הכי הרבה, עם המילים המדויקות מהסרטון:
| מבנה | בסרטון |
|---|---|
| הווה מושלם ממושך (Present perfect continuous) have/has been + -ing — פעולה שהתחילה בעבר ועדיין נמשכת עכשיו | have you been training · you've been watching |
| משפטי תנאי (Conditional sentences) if + clause, will/would + verb — תנאי ותוצאה שלו | if you do not change that, you'll continue |
| הווה מושלם (Present perfect) have/has + past participle — פעולה שקרתה בעבר ועדיין יש לה חשיבות או השפעה עכשיו | has been · They've just simply learned · have accidentally trained |
| משפטי זיקה (Relative clauses) who / which + clause — מידע נוסף על אדם או דבר | someone who hates · someone who loves · someone who identifies |
הגייה ששווה לשים לב אליה
הדובר משתמש ב-77 קיצורים וצורות מקוצרות, כמו you're, they're, don't. אמרו אותם בצורה הקצרה, כפי שאתם שומעים אותם.
- הצלילים של “th”: pathway /ˈpæθˌweɪ/, algorithm /ˈælɡəɹɪðm̩/, athlete /ˈæθ.liːt/
- הצלילים של “sh” ו-“zh”: sabotage /ˈsæb.əˌtɑʒ/, restriction /ɹɪˈstɹɪkʃən/, prediction /pɹɪˈdɪkʃən/, emotion /ɪˈməʊ.ʃən/, gratification /ˌɡɹætɪfɪˈkeɪʃən/
- מילים ארוכות — שימו לב להטעמה: procrastinate /pɹoʊˈkɹæs.tə.neɪt/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, physiological /ˌfɪz.i.əˈlɑ.d͡ʒɪ.kəl/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, flexibility /ˌflɛksɪˈbɪlɪti/
צלילים שדוברי עברית מתקשים בהם:
- /w/ — שפתיים מעוגלות, לא /v/: workout /ˈwɝk.aʊ̯t/, rewire /ɹiːˈwaɪə(ɹ)/, willpower /ˈwɪlˌpaʊɚ/, pathway /ˈpæθˌweɪ/
- /æ/ — פתוח יותר מה-“אֶ” העברית, לא כמו “a” ב-“cup”: procrastinate /pɹoʊˈkɹæs.tə.neɪt/, sabotage /ˈsæb.əˌtɑʒ/, gratification /ˌɡɹætɪfɪˈkeɪʃən/, procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, pathway /ˈpæθˌweɪ/
- /r/ — הלשון לא נוגעת בשום מקום, לא ה-“ר” הגרונית: procrastinate /pɹoʊˈkɹæs.tə.neɪt/, resist /ɹɪˈzɪst/, rewire /ɹiːˈwaɪə(ɹ)/, restriction /ɹɪˈstɹɪkʃən/, performer /pɚˈfɔɹmɚ/
איך לתרגל עם הסרטון הזה
- הקשיבו לכל הסרטון פעם אחת בלי לדבר, ורשמו את המילים שאתם לא מכירים.
- התחילו במהירות 0.75×, תרגלו Shadowing משפט אחר משפט, וחזרו למהירות רגילה כשזה מרגיש קל.
- הקליטו את עצמכם והשוו למקור, תוך תשומת לב למילים כמו dopamine, workout, resist.
מהי טכניקת השאדואינג?
שאדואינג היא טכניקת למידת שפה מבוססת מדע שפותחה במקור להכשרת מתורגמנים מקצועיים ופופולרית על ידי הפוליגלוט ד"ר אלכסנדר ארגואלס. השיטה פשוטה אך עוצמתית: אתה מקשיב לאודיו באנגלית ילידית וחוזר עליו בקול רם מיד — כמו צל העוקב אחרי הדובר עם עיכוב של 1–2 שניות בלבד. בניגוד להאזנה פסיבית או תרגילי דקדוק, שאדואינג מכריח את המוח והשרירים בפה לעבד ולשחזר דפוסי דיבור אמיתיים בו זמנית. מחקרים מראים שזה משפר משמעותית את דיוק ההגייה, האינטונציה, הקצב, הדיבור המחובר, הבנת השמיעה ושטף הדיבור — מה שהופך אותו לאחת השיטות היעילות ביותר להכנה לIELTS Speaking ולתקשורת באנגלית בעולם האמיתי.