शैडोइंग अभ्यास: Mel Robbins: Stop Checking Your Phone First Thing in the Morning - वीडियो के साथ अंग्रेजी बोलना सीखें
अभ्यास मोड चुनें
हर मोड पूरी स्क्रीन का अभ्यास कक्ष खोलता है।
208 वाक्य
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A lot of my audience is in that 35 to 44 range with outliers on either end, of course.
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But the content that I put out that seems to really resonate with them is how to reinvent yourself,
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how to change, how to get out of being stuck.
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And I feel like a lot of people are in
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that age range where they might not be living the life that they want to live.
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They're living the life that's maybe expected or maybe they're not exactly where they thought they would be.
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So I want to start there and talk about your story a little bit.
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First, I want to say something about being stuck.
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Being stuck is, I think, one of the most universal experiences in life, and it is profoundly misunderstood.
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When you are stuck, it does not mean things are broken.
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It means it's time for a change.
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And you can go through years of your life on autopilot, feeling discouraged and checked out.
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But there comes a moment where you start to say the word stuck.
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I feel stuck.
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And what that means to me is you just woke up
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and you are starting to realize that there is more that you want out of life.
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This is another huge insight that really changed my life.
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You know, I would look at everybody else's life, especially when I was struggling, and I would think, oh my gosh,
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why didn't I marry a guy in finance?
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You know, I married this dude who cares about people.
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Like, why didn't I marry somebody that was chasing money?
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Like, why didn't I, why I made all these mistakes?
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Like, I want her life.
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I want that life." And, you know, I was chasing what I thought other people's life looked like.
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I wasted so much time doing that.
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And I missed for years the answer, which is the person
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that stares back at you in the mirror every single morning is the one person you spend your entire life with.
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That's the person that needs to be proud of you.
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That's the person that's going to change your life.
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And you change your life not by thinking about the big things.
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Here's how you change your life.
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Think about the average Tuesday.
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If I were to follow you around on a Tuesday, what would I see?
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You would see, let's see, I work out.
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What time do you get up?
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Usually between 6 .30 and 7.
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Great.
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I will.
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What's the first thing you do?
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Honest.
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Oh, no. Yeah.
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I go, I talk about this all the time.
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I've tried the sunlight in the eyes.
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I've tried the meditating before I look at my phone.
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I just can't.
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I look at my phone.
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Hold on.
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Hold on.
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Hold on.
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Hold on.
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Oh, okay.
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Won't.
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I won't.
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Yeah.
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You won't.
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Okay.
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So, so let's be honest about that.
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And as you're listening or watching, everywhere you say can't, I want you to insert won't.
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Okay.
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So I, I won't, but I don't find that it has negative consequences for me.
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I disagree with you entirely.
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And I think you know that.
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You look embarrassed right now.
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I do?
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Yes.
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I think because...
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Because you're lying.
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You know that this is not a habit.
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And I want to applaud you for going here with me because the person listening and myself included,
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I struggled with this for a long time.
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And I want you to really unpack this.
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Because if you want to feel like you come first in your life,
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the way to do that is to wake up in the morning for yourself
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and to make sure the input that goes into your brain or through your ears or through your eyes,
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that the input first thing in the morning is for you
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and there is nothing on that phone that is more important than you and your mindset,
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your body regulation, your intention during the morning,
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your spiritual practice, which is not about religion.
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It's about you aligning yourself with a bigger vision for your life
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and truly waking up in a way that you put all of that before the world.
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Because what's on the phone is everybody else's stuff.
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And the second that you look at it, I don't care how much resetting we do or walks or everything else.
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It already imprinted first thing in the morning.
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I don't want you to do that.
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I don't.
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I'm going to be defensive for one second.
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I'm going to make my argument. Do it.
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I have tried.
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Are you actually going to argue with me about the fact that you think on a wellness podcast,
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looking at your phone first thing in the morning?
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I'm so honest about that.
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This is like my vice.
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Okay.
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But for me, the reason that I do it is because I feel like I do all my things.
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I have my meditation.
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I do my recovery readings.
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I do my journaling and everything.
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After you look at your phone.
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I find that I have, I really struggle with like that monkey mind of like,
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okay, I have to do this and then I have to do that and da, da, da, da, da.
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So for me, if I wake up, I just make my to -do list, get it all out, brain dump it.
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And then I put the phone away and then my mind is a little bit less cluttered.
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And then I'm like, okay, let's lock in.
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I do my readings, I get in that spiritual place, I do my meditation, and there's less friction for me.
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So yes, that is something that I could absolutely change.
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Can I make a recommendation?
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Yes.
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Okay.
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I love that you're open to this.
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You're very cute when you're embarrassed.
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I would love, love to see you have a notepad.
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Oh, yes.
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I do believe in pen to paper.
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I would love to see you have a notepad.
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Okay.
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And, you know, for you listening or watching, I'm going to advise you to do the same thing.
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And there's two reasons why I want you to do this.
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Number one, there's very interesting research about sleeping and falling asleep.
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that when you go to bed at night,
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if you have a pad of paper next to you and you do a brain dump before you go to sleep,
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the research shows that it helps your mind close those open loops because you've dumped it out of your head onto paper.
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And I believe we'd have to look this up to be sure.
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And I'm working on memory.
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And as a 58 -year -old menopausal woman, sometimes the dots aren't connecting.
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But I believe that the research showed
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that people fall asleep faster by making a to -do list on a piece of paper
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and doing a brain dump than with a sleeping aid.
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And it has to do with your mind not having to keep these unfinished tasks open.
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It's like open tabs.
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Yes.
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In the morning, if your mind is racing,
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I would prefer, based on all the experts that have been on this show and my show,
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I would prefer that you have a piece of paper.
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And let me tell you why.
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I think there is a subconscious hard wiring that our mind
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and body has about holding the phone and what the phone represents,
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because there's this really interesting study that they did related to the power of the phone on the subconscious mind.
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I don't remember who did the study, but when I explain it to you, a lot of people have talked about this,
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so you might be aware of this as you're listening.
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In the study, they had you and I talking, no phones around, okay?
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And they mapped our brains, you could see brain activity, da -da -da -da -da -da.
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The researcher comes over and puts his or her phone on the table, not my phone, not your phone,
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the brain activity completely changed in both our brains simply by having the phone present.
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And it was the researcher's phone.
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And so I believe that you would experience something at a deeper level if it wasn't even in your bedroom,
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that you created that space for yourself.
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And for you listening, I want you to think about this.
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Don't you deserve five to 15 freaking minutes in the morning before you let your freaking boss
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and your friends and all the memes and all the AI crap into your brain?
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If you want to know why you're waking up with anxiety,
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it's because you lay in bed and pour this negativity into your mind and then expect somehow to breathe it out.
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It doesn't work that way.
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You have to start to create space for your brain to exhale.
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You have to create space so that whatever input you're conscious about.
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See, when I wake up in the morning, I don't look at that.
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I'm such an addict, I can't have it on my body.
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I can't have it on my dresser.
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Like, it might as well be an eight ball of cocaine on my dresser because you just reflexively reach for it.
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And so if you want to create new habits, one of the fastest way to do it is change your environment.
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Make the thing that you're trying to not do, put it out of sight.
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And so if you would like better boundaries with your phone, if you would like to wake up and not have panic attacks and crushing anxiety,
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if you would like to have a little space in the morning
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so that you could have a slower morning and you could be more intentional about what is your intention for the day?
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What is the best way for you to wake up? because
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if you are waking up anxious looking at your phone you've already lost a day it's gone
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you're in catch up for for the rest of the day why would you do that to yourself
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Why not try giving yourself five to 15 minutes before you look at your phone?
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And for those of you that are anxious about the fact that you have a job that may need you,
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or you have family that needs to reach you, no problem.
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Here's what you do.
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You say to everybody, hey, I'm really trying to have better boundaries with my phone.
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And I'm not going to have my phone near me when I'm sleeping.
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It's going to be plugged in.
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The ringer is on.
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If you need me, call me.
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But don't text because I'm not going to look at it.
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And I'm probably not going to look at it until about eight o 'clock in the morning.
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You will be shocked how many people do not call you.
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But people will text you all night long.
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And you've been dummy there responding.
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And then you're like, well, why am I so anxious?
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Oh, I don't know.
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So I would love to see what happens in your life
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if you were to do that for just two or three days.
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I'm going to report back.
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Please do.
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I'm open to that.
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Because I also think you're going to find that you're more creative.
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Yes.
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Oh, absolutely.
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Yes.
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And I was thinking of something my ex used to always tell me because he did have infinite wisdom.
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And he was a creative and he always told me, if you want better outputs, you need to change your inputs.
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And that totally aligns with what you're saying.
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Let's hover here for a minute, because I think that's a really important takeaway.
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If you start to really analyze the average Tuesday through input and output,
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and what are you allowing in?
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Because think about all the amazing wellness trackers.
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We track calories.
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We track the amount of steps that we walk.
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We may track the macros in the food that we eat.
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We may track how many days in a row we have a streak.
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We track our sleeping stats.
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We track all of these things related to health.
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The single biggest one that would probably change how you feel day to day is tracking what input are you allowing. And one hack
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that helps me a lot is I think a lot about the way I want to feel in my life
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and then I really control my environment to set me up to be able to make healthier choices
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and I have massive boundaries with who and what is allowed into my mind and who and what gets my attention.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “Mel Robbins: Stop Checking Your Phone First Thing in the Morning” पर आधारित है। इस वीडियो में शैडोइंग के लिए 208 वाक्य और 2116 शब्द हैं। बोला गया हिस्सा 12:10 लंबा है। वक्ता लगभग 174 शब्द प्रति मिनट की स्वाभाविक गति से बोलता है, जो रोज़मर्रा की बातचीत के करीब है। 86% 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 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| boundary संज्ञा | /ˈbaʊndɹi/ | सीमा |
| anxious विशेषण | /ˈæŋkʃəs/ | चिंतित |
| anxiety संज्ञा | /æŋˈzaɪ.əti/ | चिंता, परेशानी |
| chase क्रिया | /t͡ʃeɪs/ | पीछा करना |
| marry क्रिया | /ˈmæɹi/ | ब्याहना, शादी करना |
| spiritual विशेषण | /ˈspɪɹɪt͡ʃuəl/ | आध्यात्मिक |
| intention संज्ञा | /ɪnˈtɛnʃn̩/ | अभिप्राय, इच्छा |
| habit संज्ञा | /ˈhæb.ɪt/ | अभ्यास, आदत |
| meditation संज्ञा | /mɛdɪˈteɪʃn̩/ | चिंतन, मनन |
| mirror संज्ञा | /ˈmiɹɚ/ | दर्पण, शीशा |
| bedroom संज्ञा | /ˈbɛdˌɹum/ | शयनकक्ष, ख़्वाबगाह |
| shock संज्ञा | /ʃɔk/ | झटका |
| ear संज्ञा | /ˈɪə̯/ | कान |
| wire संज्ञा | /ˈwaɪɚ/ | तार |
| regulation संज्ञा | /ˌɹɛɡjʊˈleɪʃən/ | विनियम |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
| get up क्रिया | उठना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- That's the person that's going to change your life.
- Here's how you change your life.
- What time do you get up?
- What's the first thing you do?
- Can I make a recommendation?
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | I've tried · have tried · you've dumped |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | being stuck · be plugged · will be shocked |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | answer, which is · practice, which is |
ध्यान देने योग्य उच्चारण
वक्ता 60 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I'm, you're, don't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: anxious /ˈæŋkʃəs/, intention /ɪnˈtɛnʃn̩/, meditation /mɛdɪˈteɪʃn̩/, shock /ʃɔk/, regulation /ˌɹɛɡjʊˈleɪʃən/
- लंबे शब्द — बलाघात सही रखें: anxiety /æŋˈzaɪ.əti/, universal /ˌjunəˈvɜɹs(ə)l/, regulation /ˌɹɛɡjʊˈleɪʃən/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, intentional /ɪnˈtɛnʃənəl/
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: wellness /ˈwɛl.nɪs/, universal /ˌjunəˈvɜɹs(ə)l/, wire /ˈwaɪɚ/, defensive /dɪˈfɛn.sɪv/, wisdom /ˈwɪzdəm/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: anxiety /æŋˈzaɪ.əti/, wisdom /ˈwɪzdəm/, analyze /ˈæn.əˌlaɪz/, resonate /ˈɹɛz.əˌneɪt/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: spiritual /ˈspɪɹɪt͡ʃuəl/, streak /stɹiːk/, stare /stɛɚ/
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 boundary, anxious, anxiety 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।