शैडोइंग अभ्यास: How I Plan My Week Strategically (My Full Planning System) - वीडियो के साथ अंग्रेजी बोलना सीखें

अभ्यास मोड चुनें

हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।

251 वाक्य

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Today I'll be sharing my full planning system, how I plan my week strategically.

I love habits, I love planning, I love tracking pretty much everything about my life, because I truly believe that what gets measured gets managed.

But underneath all of that, what I actually care about is protecting my energy and my attention,

making sure that both of them go towards the things that are connected to my values, my top priorities.

Not just random little things on my to -do list.

Because the moment I try to do a million things, that is exactly when my attention gets scattered.

My energy gets depleted and I start feeling overwhelmed.

So the way I planned isn't really about being productive for the sake of it.

It's about protecting my energy and actually giving myself room to breathe.

Before we start, I want to remind you guys that I'm currently working on a course, the Dopamine Reset.

So if you want to be the first one to get notified

when it goes live you can join the waitlist by clicking the link in the description

and now let's start with the foundation

that everything else in my system gets built on top of

so when you take a look at my week at my calendar

or the app i use to you know track everything i'm doing track my habits you will notice

that it's all connected to my big yearly goals this is

actually the roots of my system you know where the whole system begins

because if i start randomly creating you know micro goals for myself there's a very high chance

that i'm gonna forget the bigger vision that i thought of

when i was creating my yearly goals

so right now i'm just gonna briefly go through the three tools

that i use every single year to set my resolutions my intentions and my goals.

And the first important tool is the list of my core values.

Usually the website I use is called your core values list by James Clear.

I talked about it in my newsletter a few weeks ago and I highly highly recommend it.

I know right now I'm recording this video and it's like August, September and a lot of you might feel

that you need to wait until January

or maybe December to actually set your goals and think about your values

but i always say you can always set your goals you

don't have to wait for a specific you know month

or day of the week you can do it right now

if you've never tried to identify your core values your top

five values i highly recommend doing it now the way i usually use this website every single year

when i do my yearly reset is i basically go through all of the values and there are a lot.

I write down everything that resonates the most and then from my list I actually choose my five core values.

The second tool I use every single year is the Wheel of Life

and I think this tool is probably the foundation of how I set my quarterly goals

and how I approach my weekly intentions.

The Wheel of Life is the super simple self -assessment tool.

You draw a circle and divide it into slices.

You can obviously, you know, draw it by yourself, but again, I usually use the website.

It's completely free.

Each slice represents a different area of your life.

Things like health, relationships, career, finances, personal growth, fun, family, and your environment.

And then for each slice, you rate how satisfied you are right now from 1 to 10

and how satisfied you would like to be in the future.

And then you connect all the dots across the slices and you see a very visual and a very honest snapshot.

I have this example for you guys right here.

So let's say for this person, you know, they can see by looking at their wheel of life

that they have three areas where they have really big gaps like their physical health, their emotional well -being and their family.

You know the gap is around three

and what this person does next is create goals that are going to help them minimize those gaps.

Like what can I do in my everyday life to make sure that I improve my physical health, my emotional well -being and my connection to my family.

This is how I personally build up my goals every single year and I highly recommend this approach.

And my final tool that I use when I set my yearly goals is my vision board.

I literally have my vision board over here so it's you know where I usually work.

I always see it.

It's literally right in front of me.

And creating a vision board is more like a fun art project for me

because this is where I can visualize all of my goals.

I can go on Pinterest, I can have a little, you know, date with myself, have a little bit of this fun time and actually find the pictures that I like,

put them on the board, and then put this board somewhere where I can see it every single day.

If you guys are interested in creating your Wheel of Life and also your own vision board, I actually have a free Canva template.

So if you're interested, the link is in the description.

The template walks you through the entire process, step by step.

In general, in this video, I'll be mentioning a lot of different tools and resources, so make sure to check the description.

Okay, so now we talked about my yearly goals and how I approach, you know, new year's resolutions and goal setting in general.

Now we can actually zoom in and look at how I plan my week in a strategic way.

And I want to start with my Spanish lessons because it is a true non -negotiable for me.

I don't want language learning to be something that I get to only when I have extra time.

I think having dedicated time every single week to actually speak to a real person has made a huge difference for me.

And italki can help you build that kind of practice into your routine.

If you're interested in language learning, I highly recommend using italki to find your teacher.

And I want to say a huge thank you to them for sponsoring today's video.

If you're not familiar, italki is an online platform that connects you with teachers for personalized one -on -one lessons.

As a language learner myself, I can tell you guys that practicing real conversation with a native speaker can help you improve your listening and speaking skills.

There are over 30 ,000 teachers on italki and you can learn over 150 languages.

You can use the filters and search by what you want to work on, your schedule, even your budget.

And if you're just starting out, you can find a teacher who also speaks your native language and can create a safe space for you to speak,

so you're never totally lost in a lesson.

And because it's one -on -one, your teacher can give you real -time feedback, correcting your pronunciation or grammar right as you're speaking.

It's also a really simple way to feel immersed in the language and culture without having to live overseas.

And I really appreciate that italki is pay per lesson, it's not a subscription.

This way you can book around your schedule, sometimes it's in the morning, sometimes it's squeezed in before dinner and you can do it from anywhere.

Which matters to me because I work a lot and my schedule isn't always predictable.

If you've been wanting to learn a foreign language, italki is offering my viewers a discount.

Click the link in the description and use my code Mark for your first lesson.

And you will get $5 off of your first $10 purchase.

This offer is only available for the first 50 people

so don't miss it also italki is running their 2026 language challenge right now where you can stay consistent

and make real progress in just 45 days

and unlock some exciting rewards along the way i'll drop everything you need to know in the description

all right so now let's move on

and talk about my weekly non -negotiables everything

that i do every single week because it's connected to my long -term yearly goals.

Again, everything I have in my weekly planning system is because of the three tools that I mentioned before.

The three tools that I use every single year to do my yearly reset with.

I don't just add random little to -dos to feel productive.

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I know exactly why something is in my schedule and what it is protecting.

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I think in general when we approach productivity we might think

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that it's only about your input you know your work how productive you are

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when it comes to producing something when it comes to your work

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but at the end of the day there are

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so many different values that i want to protect in my everyday life

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and the things that i do on a weekly basis are not just connected to my work Of course,

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I have certain goals and priorities that are related to that part of my life, but it's not the only thing that I'm trying to protect every single week.

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And also, I'm a human being too, and of course, I get sidetracked sometimes.

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But because I try to notice when this happens

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and analyze it by being kind towards myself without spiraling into shame and guilt, it helps me...

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come back to my priorities and to my routine way faster.

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And that is such an important mindset shift that I have learned recently.

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When it comes to productivity and like creating habits in your life, you don't have to be perfect.

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You don't have to have,

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you know, perfect discipline and willpower and always follow your routine no matter what.

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Because it's just not how we work.

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That is not human nature.

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It's completely okay that we get sidetracked.

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It's just the thing is when this happens, what are you telling yourself?

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And also when this happens, how fast can you come back to your priorities, your values, and your goals?

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What helps me a lot is realizing that productivity isn't about always being perfect.

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It's about knowing how to come back to my non -negotiables and that is it.

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Oftentimes with my non -negotiables what really helps me is time blocking those things into my calendar

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and actually creating a routine that is the same every single week because research says that people who decide exactly when,

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where, and how they will do something are way more likely to actually follow through than people who just say,

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I wanna exercise more.

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Like, what does it actually mean?

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To be completely honest with you guys, if I tell myself that I wanna exercise more, nothing will change.

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The only thing that works for me is actually time blocking those moments into my calendar.

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And that is it.

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If I wanna tell myself that I wanna record more, I do the same thing.

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I actually have to time block those moments into my calendar.

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Otherwise, what does it actually mean?

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I want to record more of what, when, and how.

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And to stay consistent, what I do is I create a routine that is fun and easy for me to follow.

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I don't say that, okay, I never exercised in my life before and now I go from zero to exercising every single day.

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I know that that is not realistic.

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What I'm probably going to do is maybe set a goal of like exercising once a week

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and then twice a week and then three times a week gradually

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and making sure that I'm actually having fun along the way.

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I really want you to understand

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that I'm only able to stay consistent with my non -negotiables because I do them in a fun and easy enough way.

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When I say easy, I mean I try to reduce the friction.

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And that is how I stay consistent.

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So now I want to walk you guys through my Google Calendar because that is where I usually have my non -negotiables.

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So the first thing that we can look at is my recording days, right? you can see monday wednesday

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and friday i usually time block those days meaning i protect the mornings

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because by trial and error i learned

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that i like to record in the morning

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when it's like the first thing

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that i need to get done of course i don't always

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record three times a week you know it depends on my projects

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and my priorities but i never have like calls or maybe appointments that I schedule for Monday,

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Wednesday, and Friday mornings.

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The second thing you can notice is I actually time block

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when I do my Spanish homework

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because I have my Spanish classes with my teacher twice a week on Tuesday and on Thursday.

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And so I know that I like to do my homework, like I like to get ready for my class and so

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that is why on Mondays and Wednesdays I do my Spanish homework.

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Again, those things are time blocked as well because I really want to protect that time.

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That time is for me.

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I love learning Spanish.

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It is connected to a very deep value I have.

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And so putting everything into my calendar just helps me so much.

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And see, like doing Spanish, I can do my Spanish homework.

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Obviously, you know, do all the exercises that my teacher told me to do

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but at the same time I can maybe like watch a found YouTube video or a series in Spanish.

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Right now I'm watching The Mexican Office and I really really like it.

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And the final thing that you can see in my calendar is everything connected to movement and working out.

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Like my non -negotiable when it comes to working out is working out three times a week.

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On Thursdays it depends.

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Sometimes I do running sometimes i do my ashtanga practice but on saturdays i always do my ashtanga yoga practice

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To be completely honest, I really like working out on Saturdays and Sundays because on those days, I like to spend my time doing something outside.

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And so if I start my day by, you know, booking a class at a studio, that already means that I have to, you know, go there in the morning.

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And then usually after my class, I go have breakfast.

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So to be honest, I also usually exercise every single Sunday, but this day is way more flexible.

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Alright, so we talked about how I like to use my Google Calendar

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and how I like to time block my non -negotiables.

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To be clear, I don't time block absolutely everything that I do every single day

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because I like to have some room and some space to breathe.

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I only time block the things that I want to see visually.

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Sometimes it's hard for me to make myself do certain things

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and if i rely on my discipline or willpower

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and i don't see those things time blocked you know scheduled in my calendar there is a very high chance

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that i'm not gonna want to do it

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so to protect my consistency i need to see everything you

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know visually there in my google calendar the second tool

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that i use every single week is my app wiko it's not live yet

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but if you want to join the waitlist to get notified

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when it's public then you can use the link in the description as well.

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Weco really protects me from over engineering my own planning

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because a lot of the weekly planning tools that I used in the past are just way too complicated.

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That's the first thing and the second thing I personally don't like streaks because when it comes to consistency, I always like to zoom out.

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And I always say that it is absolutely okay if you miss a day or two, because the most important thing is that you came back.

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But unfortunately, a lot of the apps that rely on streaks, they reward you for being perfect, you know, for having a perfect streak.

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And when something happened, and now you don't have your perfect streak, when you come back like the app doesn't really tell you

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anything right the app just tells you okay your streak now is one day yoohoo

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so that doesn't make me feel good and that is why

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when it comes to wiko i don't have any streaks

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when it comes to my habit tracker it is very very simple

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i track three habits usually reading exercise and spanish

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so i just tap like this and And we can track what I do every single day.

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I also have a brain dump area because this part of my planner is really, really important for me.

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I often get super random ideas, you know, in the middle of doing something important.

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Like, oh, I actually want to clean my shoes. Or, I don't know, I need to go and buy something

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and instead of doing it in the moment like

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while I'm doing a very important thing I just open my brain dump

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and I write it down and

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that is it I can breathe out I have these two

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areas where I can write down my top priorities for the week my three priorities this is something

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that I deeply love because it helps me stay focused you know

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and make sure that my attention is on the things

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that actually matter because I open Weco every single day and

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if I realize that it's already Thursday and I haven't done anything to get closer to my top priorities,

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I really need to, you know, reconsider my schedule and what I'm giving my attention to.

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And I also really like this area, your last week's wins.

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That's actually something that I start my planning with, you know, every single Monday in the morning,

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first I write down my last week's wins and that just makes me feel so proud of myself.

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Like I recently finished reading the book Tiny Habits by BJ Fogg

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and there he talks about this feeling of shine that we experience.

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That's his word, shine.

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That warm and proud feeling after accomplishing something and this something can be extremely small.

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And so writing down my last week's wins really helps me experience this warm and proud feeling, this feeling of shine.

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And finally, as you guys can see, when it comes to my daily plans, what I basically do is I have certain things on repeat, you know, like do my Spanish homework,

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it's here as well, because I do it every single Monday, and on Tuesday we have my workout,

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my Spanish class, and stuff like that and just depends on a day i add

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add and i add something like record a new youtube video

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and when it's done i just tap on it

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and it's done also another little feature that i really like is

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that wiko builds an automatic weekly and monthly reflection for me

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so i tap here and then let's say we can look at my week and see what happened.

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I can tap through all these slides and see what happened.

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And I really like this because I can look back

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and notice if something needs to be changed instead of just running the same week on autopilot forever.

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All right guys, so I think it's going to be it for today's video.

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These are all the tools that I use every single week.

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As you can see, it's nothing too crazy.

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It's nothing too complicated.

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This system helps me protect my attention, my focus, and my energy.

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Of course, I'm a human being too, and I get overwhelmed just like every single person does.

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But I've noticed that when I see my top priorities, front and center, and they don't have to be connected to productivity,

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my top priority can be getting a massage.

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This is, for example, my top priority for this week and today is Friday and I'm going to get my massage.

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When I move slowly and consistently towards my priorities, that is when I feel genuinely calmer,

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like more grounded and more confident that I can achieve the goals that I set for myself.

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More aligned and feeling like I'm moving in the right direction that makes me feel deeply satisfied.

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Just a reminder guys, if you want to check out italki you can use the link in the description.

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They have an amazing offer right now for my audience so don't miss it.

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If you're thinking about what to watch next I highly recommend

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this video right here otherwise I'll see you in my next video.

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Ciao!

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इस पाठ की शब्दावली और बोलने के सुझाव

यह B2 स्तर का स्पीकिंग पाठ वीडियो “How I Plan My Week Strategically” पर आधारित है। इस वीडियो में शैडोइंग के लिए 251 वाक्य और 3546 शब्द हैं। बोला गया हिस्सा 21:58 लंबा है। वक्ता लगभग 161 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 85% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।

इस वीडियो की मुख्य शब्दावली

वीडियो के 15 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:

शब्द	उच्चारण	अर्थ
yearly विशेषण	/ˈjɪɹli/	वार्षिक
homework संज्ञा	/ˈhoʊmˌwɝk/	गृहकार्य, होमवर्क
shine क्रिया	/ʃaɪn/	चमकना, जगमगाना
overwhelm क्रिया	/ˌoʊ.vɚˈwɛlm/	अभिभूत
willpower संज्ञा	/ˈwɪlˌpaʊɚ/	आत्मबल, इच्छाशक्ति
template संज्ञा	/ˈtɛm.plɪt/	साँचा, क़ालिब
massage संज्ञा	/məˈsɑ(d)ʒ/	मालिश, अंगमर्दन
excite क्रिया	/ɪkˈsaɪt/	उत्तेजित करना, उत्साहित करना
immerse क्रिया	/ɪˈmɜɹs/	डुबाना
learner संज्ञा	/ˈlɜɹnəɹ/	शिक्षार्थी
scatter क्रिया	/ˈskætɚ/	छितरना
pronunciation संज्ञा	/pɹəˌnʌn.siˈeɪ.ʃən/	उच्चारण, तलफ़्फ़ुज़
friction संज्ञा	/ˈfɹɪkʃən/	घर्षण, रगड़
viewer संज्ञा	/ˈvju.ɚ/	दर्शक, ईक्षक
microwave संज्ञा	/ˈmaɪkɹoʊˌweɪv/	माइक्रोवेव, सूक्ष्मतरंग

वीडियो में आने वाली फ़्रेज़ल वर्ब

शब्द	अर्थ
come back क्रिया	वापस आना

दोहराने लायक वाक्य

वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:

It's literally right in front of me.
Because it's just not how we work.
It's completely okay that we get sidetracked.
As you can see, it's nothing too crazy.

इस वीडियो का व्याकरण

वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:

संरचना	वीडियो में
Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है	are connected · is called · are not just connected
Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है	you've never tried · has made · have learned
Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी	teacher who also · people who decide · people who just

ध्यान देने योग्य उच्चारण

वक्ता 60 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I'm, don't, you're। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।

“sh” और “zh” की ध्वनियाँ: negotiable /nɪˈɡoʊʃəbəl/, shine /ʃaɪn/, massage /məˈsɑ(d)ʒ/, intentions /ɪnˈtɛnʃənz/, snapshot /ˈsnæpʃɒt/
लंबे शब्द — बलाघात सही रखें: negotiable /nɪˈɡoʊʃəbəl/, productivity /ˌpɹɒdʌkˈtɪvəti/, visually /ˈvɪzju.əli/, consistency /kənˈsɪs.tən.si/, autopilot /ˈɔtoʊˌpaɪlət/

हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:

/v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: homework /ˈhoʊmˌwɝk/, productivity /ˌpɹɒdʌkˈtɪvəti/, overwhelm /ˌoʊ.vɚˈwɛlm/, waitlist /ˈweɪtˌlɪst/, willpower /ˈwɪlˌpaʊɚ/
/z/ — इसे “ज” (/dʒ/) न बनाएँ: visually /ˈvɪzju.əli/, zoom /zuːm/, intentions /ɪnˈtɛnʃənz/, oftentimes /ˈɔf.ənˌtaɪmz/, personalize /ˈpɜː.sə.nə.laɪz/
शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: streak /stɹiːk/, slice /slaɪs/, scatter /ˈskætɚ/, snapshot /ˈsnæpʃɒt/, spiral /ˈspaɪɹəl/

इस वीडियो से अभ्यास कैसे करें

पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर yearly, homework, shine जैसे शब्दों पर ध्यान दें।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

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इस पाठ की शब्दावली और बोलने के सुझाव

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