शैडोइंग अभ्यास: How to Be Consistent: A Simple Secret to Personal Development - वीडियो के साथ अंग्रेजी बोलना सीखें
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Success doesn't come from something that you do sometimes.
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Success comes from something that you do consistently, something that you do every single day.
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And I'm gonna be real with you, with most people that I see, most people don't have a motivation problem.
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Most people don't have a mindset problem.
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Most people don't have a time problem.
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When it comes down to their success in life, they really have a consistency and follow-through problem.
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You know, you've probably, if you're like most people, started and stopped more things than you can count.
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Where you're like, I'm going to lose weight this time.
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This new year, new me, I'm definitely going to do it.
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And then four months later, you're still in the exact same place.
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You know, you've told yourself like, hey, this time it's going to be different.
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I'm going to do it.
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I'm going to follow through.
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And then you've watched yourself ghost yourself on your goals two weeks later, right?
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And it's frustrating, isn't it?
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It's frustrating to want to be somewhere, to want to be different,
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but feel like you're just self-sabotaging and spinning your wheels and keeping yourself in the exact same position.
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So why does this happen?
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And then how do we actually change it?
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Well, the most successful people that I know are usually not even close to the smartest people that I know.
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They're not the most motivated.
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They're not the most meditated.
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Some of them don't even wake up until 10 o'clock
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So it's not like they're the ones that wake up early in the morning.
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It's not any of that.
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They are the most consistent.
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That's what I found.
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They wake up
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and they do the same boring shit day after day after day until they finally hit the destination they've been working towards.
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Whether that's three months from now, whether that's three years from now, they have this mindset of I will do everything that I need to do every day,
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day in, day out, day in, day out until I get to where I need to be.
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And that could be health and fitness.
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It can be business.
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It could be money.
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It could be success.
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Many different things.
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They are the most consistent.
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They do what needs to be done every single day, even when they don't want to do it.
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And so today I'm going to show you a very simple rule, a trick that you can use that psychologists say is one of the best ways to stay consistent.
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And it's called the 90-91 rule. So 90-91.
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And it's incredibly simple.
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And if you do it, we'll actually reshape your identity of who you think you are.
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It'll change your brain and your entire relationship with focus and follow through.
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Let's go ahead and break it down.
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When you look at consistency, before we dive into 90, 91, when you look at consistency, why do we struggle?
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It's usually not a discipline issue.
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It's more of a pattern issue within ourself.
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And so there's a lot more happening under the surface.
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Number one, one of the things that I find is that most people are addicted to novelty, not mastery.
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So your brain is wired to crave something new, new goals, new planners, new routines,
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new meditation, whatever it is that you're going to be doing.
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But if you're trying to master something, you have to be repetitive.
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Mastery requires repetition in the brain.
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That's how you master something.
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It's slow.
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It's boring.
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It doesn't come with, you know, fireworks and high fives.
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And we will be right back.
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Hey, if you've ever wanted to be coached personally by me, right now is your chance.
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All you need to do is go to coachwithrob.com right now.
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Once again, coachwithrob.com, or you can click the link that's down in the description, and I'll see you on the inside.
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And now, back to the show.
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Like, if I look at people who I know have mastered things, like, first person popped into my head when I thought about somebody who does the same thing day in, day out.
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When you look at Steph Curry, who is arguably one of the top 10, if not five basketball players ever, 100% the best shooter that's ever lived.
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For the past 15 years, he's been doing the exact same 90-minute routine pregame before every single game.
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The exact same thing for 90 minutes before a game starts for 15 years straight.
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Another example, I remember watching an interview one time with Dwayne Wade,
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and he was talking about one of the first times that Kobe Bryant came and played in Miami as a Laker.
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And he was watching him and Dwayne Wade was watching Kobe Bryant do his routine.
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And Kobe Bryant would take it at the top of the key.
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He would go over to the left side, right at the elbow, and he would shoot the shot.
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He'd go back to the exact same spot, go to the left elbow, shoot the shot.
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Same thing over and over and over.
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And he watched him do the exact same thing for 30 minutes straight.
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And Dwayne Wade was like, I got this.
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I know exactly what Kobe Bryant's going to do.
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And he said that even though he knew exactly what he was going to do, he still could not stop him.
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And the reason why was because Kobe Bryant had mastered that thing.
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He had done the exact same boring routine tens of thousands of times.
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And even though Dwayne Wade knew exactly what he was going to do, he still couldn't stop him.
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And so our brain likes novelty.
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It likes dopamine spikes and newness and all of that.
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So when the honeymoon phase of doing something new ends, your brain says, let's find a new shiny object.
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I see this all the time with business owners.
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They just can't focus on doing the same boring thing every single day to grow their business.
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It's called SOS, shiny objects.
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And it's, oh, oh, this new thing.
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Oh, I could try this marketing with, oh, I could, I could do this thing.
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And they try so many new things.
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What happens?
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Business fails because they never master anything.
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So that's the first thing.
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The second thing is that you might be using your feelings as a compass.
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You might be waiting for the feeling to show up, for the motivation to show up.
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Oh my gosh, motivation is what I'm waiting for.
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Oh, here it is, right?
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Like motivation is like a wave, like it's in and it's out and it's in and it's out and you can't rely on it.
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Identity though, which is what we're going to be talking about today is how to change your identity around this.
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Identity is an anchor.
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Like I am the type of person who is consistent.
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Consistency is about never missing.
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It's about keeping small promises long enough to rewrite your story about yourself and to change your identity.
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You know, if you only act when you feel like acting and only take action when you feel like taking action, your life becomes this like emotional weather report.
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Like you're just, it's unpredictable.
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It's unstable.
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You're, you're some days it's raining.
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Some days it's not.
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Some days it's shine.
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It's like, no, no matter what's going on, I'm going to do this thing every single day.
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You don't need to be the type of person who takes action when you feel like it.
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You need to be the type of person where you do the hard thing every day, no matter what.
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And so when you look at the 90-91 rule, it's incredibly simple.
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And so don't confuse simple with easy though.
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And this is what it is.
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For the next 90 days, spend 90 minutes, like the first 90 minutes of your day focused on one thing, which is your most important task.
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So 90 days, first 90 minutes, focus on one thing, which is your most important task for the day.
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It's quite simple.
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And it's not like, oh, this is just a time block in my schedule.
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No, this is a ritual for you.
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It's a non-negotiable appointment with your future self and the life you're building.
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And one thing that you need if you're a person that's working on your own success or money or business or body, whatever it might be, is you need daily non-negotiables.
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Hey, if I get hit by a truck, I'm getting this done.
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This 90-91 needs to actually be a daily non-negotiable for you.
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This is what I'm going to do no matter what.
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So basically it looks like this.
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You wake up in the morning, you end up doing, say your 90 minutes that you're going to be focusing on is in your business every single day.
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So what you decide to do is you say, okay, I'm going to wake up.
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I'm going to go to the bathroom.
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I'm going to brush my teeth.
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I'm going to have my water, my hydration.
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I'm going to do my 15-minute meditation.
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And then I'm going to be ready to start.
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And so what I'm going to do is I'm going to do my 90 minutes of deep work in my business.
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And you just do that every single day, day in, day out for the next 90 days.
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You could do anything for 90 days.
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You don't have to do it forever.
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You could do anything for 90 days.
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The deeper psychology behind why all of this works is beyond just like time management.
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One of the biggest reasons why it works is because for you, it's going to remove decision fatigue.
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Every time that you have to take a step back and ask yourself like, what should I do today?
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Or what should I do right now?
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You burn energy in your brain.
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You burn willpower.
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In the 90-91 rule, it just ends the debate.
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There's no negotiation.
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There's no chasing fires.
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There's no, what should I do today?
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It's, I know what I'm doing today.
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I don't need to think about it.
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And it's the same when you see people like, you know, sometimes those tech guys wear the exact same thing every single day.
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They're just trying to not have another thing to decide.
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They're trying to put all their brainpower into one thing.
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So what you're doing is you're creating focus within yourself.
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You're putting all of your brainpower into one thing and you're doing what Cal Newport calls deep work.
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And this is where discipline stops feeling like restriction and it starts feeling like freedom.
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Like this is really up to me and I can do anything
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that I want to in these 90 minutes to change my life.
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And whatever you decide is the right thing for you.
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The less decisions that you can make each day, the better.
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I remember reading an article years ago and it was saying that Jeff Bezos only makes three decisions every single day.
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He goes into the office and he has three decisions, but there are three really big decisions that he makes every single day.
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So that's number one.
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The second reason why it works really well is because it leverages your brain's peak state.
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So cognitive science shows that your prefrontal cortex, which is, if you've been listening to this podcast for a while, you've heard me talk about it many times.
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It's the part of your brain responsible for decision-making and planning and goal pursuit.
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It is at its freshest early in the day.
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well, then I probably want to use it when it's at its freshest, right?
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That means that you have fewer distractions, you have sharper thinking, you have less resistance.
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And so if that's the case, why would I want to wait until later on in the day to do my most important work?
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I mean, it's like trying to run a marathon after leg day.
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No, you've already exhausted your legs.
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You don't want to do that.
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And so what you want to do is you want to take action
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while you still have a lot of mental energy and mental bandwidth.
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And there was a study that was done in 2012 by Blake Moore
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and Robbins that showed that the prefrontal cortex functioning is at its strongest in the early part of the day,
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especially for complex tasks involving strategy and focus, which is exactly why 90-91 is perfect for in the morning.
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Now, I'm not saying it needs to be the very first thing you do in the morning, like you wake up and immediately start working.
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I'm saying once you get past your morning routine, your brain has woken up a little bit and now you're in focus mode, make it in that moment.
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It could be 9 a.m for you.
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It could be 10 a.m for you, whatever it might be.
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That's the second thing.
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The third thing that's really important about this is it builds identity-based consistency.
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So behavioral psychology is really clear in this.
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We act in alignment with who we believe we are.
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Not who we are, who we believe we are.
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So when you commit to the same action every morning, you're not just being productive, you are, but you're also saying, I'm the type of person who shows up.
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I protect what matters.
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I keep my word to myself.
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I follow through no matter what.
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And if you do this long enough, it changes who you think you are.
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So if you think that you're lazy and that you don't work hard, if you do this every single day
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and your brain sees you showing up every single day for 90 days in a row, your brain has to go,
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huh, maybe my lazy identity, that doesn't actually fit the narrative of what's going on here.
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Like it doesn't fit.
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There's some sort of cognitive dissonance here.
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Like I say to myself that I'm lazy, but I'm seeing myself show up and work really hard every single day.
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I'm going to have to let go of this lazy identity. and
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so identity is just who you think you are based off of what you've seen yourself do in the past
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and identity shifts based off of what you do so
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if you want your identity to be different in the future you need to take different actions today
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and in the future and then in the future a year from today whatever it might be
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when you look backwards your identity will be different
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because you will have taken different actions
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so this is how you you start really being consistent and actually change your identity of yourself.
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There's a thing that's called the identity-based habits theory.
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It's rooted in cognitive dissonance theory.
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And it shows that repeated actions shape self-concept.
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Self-concept is who we think we are.
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So when we repeat actions over and over again, it shapes our self-concept of who we think we are.
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And once that becomes part of our identity, here's the key part.
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Once that becomes part of our identity, the behavior becomes automatic and natural.
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holy shit that's pretty crazy so in psychology it actually shows
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that if we continue to do something over and over
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and over again it will eventually become part of our identity
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and when it becomes part of our identity the behavioral becomes natural and automatic that's pretty important
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and if we think we're the type of person eventually
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if we could brainwash ourself
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and think we're the type of person who's consistent we will continue to show up and be consistent every single day
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And so let's talk about how to implement it.
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Like, let's get practical with it, right?
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Let's do this without any overwhelm.
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The first thing you're going to do, this is super simple.
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Number one, you're just going to pick your one thing.
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Like, this is your keystone habit that moves the dial, you know, in your goals and in your life.
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It is the, what I like to call the biggest lever in your life.
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If I could pull one lever that changed my life in my business
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or in my fitness or in my health or whatever it might be for you, this is it.
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That's the keystone habit that you want.
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And so you've got to ask yourself, like, what would make everything in my business easier or unnecessary?
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Or what make everything in my health easier or unnecessary?
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You know, what do I avoid because it's important and hard?
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What would I still care about if I didn't have any external validation?
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You know, what's the biggest thing
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that I can do every day for the next 90 days to move the needle in my life.
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So it could be something like writing 500 words for your book every morning.
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You do that for 90 days.
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What is that?
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45,000 words?
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That's about twice what the average book is.
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That sounds like a pretty good idea.
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500 words every single morning.
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It could be something like creating content for your brand every single morning.
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It could be learning a skill that you've been avoiding.
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It could be training your body every single morning.
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It could be training your brain every single morning.
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So it could be like a hardcore workout or a run or weightlifting,
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or it could be meditating and just training your body and your brain to just sit and chill.
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So that's the first thing is to figure out exactly what it's going to be.
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Number two, choose your 90-minute block.
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Make it sacred.
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Make it mean something.
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This is important.
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And then make it the first thing that you do on your workday.
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before email and other people pull you in.
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And so what you're gonna do, it's 90 minutes, 9.30 a.m every single day, from 9.30 to 11, cool.
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You get to the office, you say hi to everybody, you do what you need to do, and then everybody knows from 9.30 to 11,
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Jeff is in there, he's getting his stuff done, don't come in.
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And you're gonna put your phone, you're gonna turn your phone off, you're gonna put in your desk drawer or put in another room, you're gonna use noise-canceling headphones,
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you're going to put on songs like, you know, just slow EDM songs with no lyrics in it or piano songs, whatever it is, use the same song,
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just that keeps playing over and over again.
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And then your deep work is your uninterrupted time blocks where you're going to sit down
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and make this a ritual and this ritual is going to change your life.
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So that's the second thing.
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Number three is to actually track the days every single day.
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And so use a physical calendar.
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You could use Notion if you want to, but I prefer a physical calendar that you put on your wall.
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I got this from Jerry Seinfeld.
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He didn't tell me this, but I've seen, you know, they call it the Seinfeld calendar.
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When Jerry Seinfeld was, you know, really starting to become famous, another new comment came up to him and he's like, hey, Jerry, like I'm working on myself.
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I'm trying to become better.
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What do I do?
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And Jerry said, just write jokes every single day.
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Every day, you're going to write a bunch of crappy jokes, but just write jokes every single day.
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Eventually, you're going to get some good ones out of it.
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And then what you do is you have a calendar, you put it on your wall, and whenever you end up writing jokes for that day, you put a big red X on that day.
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And then what happens is you start to see a chain of Xs and you don't want to break the chain.
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And so you actually have drive to keep that chain going.
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So every day you just put a red X through it.
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And this creates this consistency chain in your, you want yourself to hate breaking the chain.
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And so, you know, Jerry Seinfeld's actually quoted saying, don't break the streak.
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And there was a study that was done in 2009
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that showed that repeating an activity daily for approximately 66 days builds automacy,
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making it the action, making the action itself more habitual and effort-free over time.
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So it actually becomes more automatic and natural for you.
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So that's step number three.
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And then step number four, just plan for resistance.
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You know, here's what's going to happen.
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You're going to get bored.
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You're going to want to skip a day.
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You're going to want to convince yourself that it's not working.
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That's your comfort zone, throwing a tantrum.
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Your job is not to avoid the resistance because you're going to feel the resistance no matter what.
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Your job is to expect the resistance, to normalize the resistance and to decide to do it anyways.
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You're not going to want to do it.
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Guess what?
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Nobody wants to do it.
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Join the club.
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Everybody feels this way.
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You're not out of the ordinary, but you need to be the type of person that does it anyways.
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Now, you might ask yourself, like, what do I do if I fall off?
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Okay, you will miss days.
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That's not failure.
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It's feedback.
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That's the important thing.
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If you miss one day, fine.
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Investigate.
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Just don't miss two days in a row.
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You know, investigate.
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What did I do?
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What did I not do?
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How can I make sure I don't miss it tomorrow?
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These missteps where you miss a day, use as data so that you can make sure that you don't do it again.
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Revisit your why.
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Re-anchor yourself in your routine.
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Remember, the goal is not perfection.
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The goal is to be as consistent as we possibly can.
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Not to be consistent 100% of days until the day we die, but to be consistent as we possibly can.
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And if you do this, you're going to start to notice.
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Your mornings are going to feel really powerful.
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Your focus is going to last longer.
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You don't need to motivate yourself because you're just going to do it anyways.
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You just do the thing.
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And you've collected enough data points over 90 days to go, huh, you know what?
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Maybe I can trust myself.
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Maybe I am the type of person that follows through.
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You'll have more confidence in yourself.
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You'll have built more self-trust.
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Consistency becomes who you are.
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And that's the most important part of it.
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If you can become consistent in your identity, you will change your world.
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Hey, thanks so much for watching this video.
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Just so you know, YouTube thinks that based off of the stuff that you've been watching recently, that you would enjoy this video the most.
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So click this one, watch this one.
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And if you want to make sure that you never miss another video, go ahead and click right there.
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Thank you.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह B2 स्तर का स्पीकिंग पाठ वीडियो “How to Be Consistent: A Simple Secret to Personal Development” पर आधारित है। इस वीडियो में शैडोइंग के लिए 341 वाक्य और 3938 शब्द हैं। बोला गया हिस्सा 20:54 लंबा है। वक्ता तेज़ बोलता है, लगभग 188 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 89% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं, इसलिए शब्दावली आसान है।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सबसे कठिन शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| mindset संज्ञा | /ˈmaɪn(d)ˌsɛt/ | मानसिकता |
| ritual संज्ञा | /ˈɹɪt͡ʃ.u.əl/ | अनुष्ठान |
| meditate क्रिया | /ˈmɛ.dɪˌteɪt/ | मनन करना, ध्यान देना |
| mastery संज्ञा | /ˈmæs.tɚ.i/ | काबू |
| motivate क्रिया | /ˈmoʊ.tɪ.veɪt/ | प्रेरित करना |
| lever संज्ञा | /ˈliː.və/ | उत्तोलक, लीवर |
| novelty संज्ञा | /ˈnɑvəlti/ | नवीनता, नूतनता |
| elbow संज्ञा | /ˈɛlboʊ̯/ | कुहनी, कोहनी |
| meditation संज्ञा | /mɛdɪˈteɪʃn̩/ | चिंतन, मनन |
| anchor संज्ञा | /ˈæŋ.kəː/ | लंगर, नंगर |
| unnecessary विशेषण | /ʌnˈnɛs.əˌsɛɹ.i/ | अनावश्यक |
| firework संज्ञा | /ˈfaɪɚˌwɚk/ | आतिशबाज़ी, आतशबाजी |
| newness संज्ञा | /ˈn(j)uːnəs/ | नवीनता, नयापन |
| overwhelm क्रिया | /ˌoʊ.vɚˈwɛlm/ | अभिभूत |
| procrastination संज्ञा | /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/ | दीर्घसूत्रता |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
| go ahead क्रिया | /ˌɡoʊ əˈhɛd/ | आगे बढ़ना |
| sit down क्रिया | बैठना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- Success doesn't come from something that you do sometimes.
- There's no, what should I do today?
- You know, what do I avoid because it's important and hard?
- What did I not do?
- How can I make sure I don't miss it tomorrow?
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | they've been working · you've been waiting · he's been doing |
| शर्त वाले वाक्य if + उपवाक्य, will/would + क्रिया — शर्त और उसका नतीजा | if you do it, we'll actually · if that's the case, why would I |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | you've told · you've watched · you've ever wanted |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | people who join · people who I · though, which is |
ध्यान देने योग्य उच्चारण
वक्ता 130 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'm, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: bandwidth /ˈbændwɪdθ/, marathon /ˈmæɹəθən/
- “sh” और “zh” की ध्वनियाँ: negotiable /nɪˈɡoʊʃəbəl/, meditation /mɛdɪˈteɪʃn̩/, brainwash /ˈbɹeɪnwɒʃ/, hydration /haɪˈdɹeɪʃən/, procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/
- लंबे शब्द — बलाघात सही रखें: consistency /kənˈsɪs.tən.si/, negotiable /nɪˈɡoʊʃəbəl/, behavioral /bɪˈheɪvjəɹəl/, unnecessary /ʌnˈnɛs.əˌsɛɹ.i/, habitual /həˈbɪ.t͡ʃʊ.əl/
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: anyways /ˈɛn.iˌweɪz/, cognitive /ˈkɑɡ.nɪ.tɪv/, motivate /ˈmoʊ.tɪ.veɪt/, lever /ˈliː.və/, novelty /ˈnɑvəlti/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: anyways /ˈɛn.iˌweɪz/, normalize /ˈnɔː.mə.laɪz/, revisit /ɹiːˈvɪzɪt/, confuse /kənˈfjuːz/, exhaust /ɪɡˈzɔst/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: spike /spaɪk/, streak /stɹiːk/
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 mindset, ritual, meditate 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।