Pratica di Shadowing: 10 Habits That Rebuild Self-Trust (Habit #10 Changed Everything) - Impara a parlare inglese con i video
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Hello my friend.
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Let me start with something you already know.
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You know you should sleep earlier.
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You know you should move your body.
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You know you should stop looking at your phone in bed.
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You know you should practice your English out loud instead of watching videos for hours.
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You already know these things.
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Nobody needs to explain them to you.
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So here is the real question.
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If you already know what to do, Why is it still so hard to do it?
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Here is a real problem.
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You are not lazy.
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You just don't trust yourself.
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So today I want to talk about 10 simple habits that helped me rebuild that trust.
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Most of them are small things you can do during an ordinary day.
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And there is one habit at the end that is different from the others.
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It takes only a few seconds and nobody has to see you do it.
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That That one changed something important in me, so I'll save it for the end.
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The first habit is simple, move your body every day.
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For a while, I kept telling myself I would exercise.
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Almost every night I would say, tomorrow morning I'll get up early and go for a walk.
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Then morning came, I was tired, the alarm went off and I stayed in bed.
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Just today, I told myself.
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Then the next night, I made the same promise again.
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After a few weeks, I noticed something worse than missing the exercise.
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I was no longer surprised when I broke my promise.
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I already expected myself to do it.
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So I stopped making big plans.
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I didn't tell myself I was going to get fit or completely change my routine.
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I just said, tomorrow I'll walk for 10 minutes.
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That was it.
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Some days I walked outside.
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Some days I walked around the block.
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I wasn't excited about it.
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I just did it.
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And slowly, the 10 -minute walk started to mean something different.
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It showed me that when I said I would do something, I could actually follow through.
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I think a lot of us underestimate this.
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We think the problem is that we lack motivation.
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But sometimes the real problem is that we have disappointed ourselves so many times that our own promises no longer feel serious.
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We say, tomorrow I'll exercise.
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Tomorrow I'll study English.
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Tomorrow I'll stop wasting my evenings.
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And after hearing ourselves say it enough times, even we stop believing it.
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So don't make another huge plan tonight.
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Pick something small enough that you can actually keep.
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Walk for 10 minutes, stretch for 5, take the stairs, then do it when you said you would.
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You are not trying to change your whole life in one morning.
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You are trying to give yourself one reason to believe your own words again
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because maybe the hardest part isn't getting fit maybe it's realizing
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that you've said tomorrow so many times that you don't even trust yourself
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when you say it anymore
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and the way back can be very ordinary the alarm rings
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you get up you walk for 10 minutes nothing dramatic happens
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but this time you did what you said you would the second habit is simple
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when you can cook some of your own food i did
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not understand why this mattered until i noticed what kept happening after work i would come home tired
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and hungry open my phone
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and order something in five minutes i was not making a
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bad decision i just did not have the energy to make
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a better one the food would arrive i would eat too much
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because i was very hungry and then i would sit on the sofa feeling heavy and tired.
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I still had things to do, maybe some English to study or some work to finish.
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But suddenly I did not want to do any of them.
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And the worst part was that this did not feel like a big problem.
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It was just dinner.
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One evening became another.
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And slowly I started wondering why I always felt tired at night.
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Then I realized something.
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The problem was not
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that I did not know how to eat better i already knew the problem was
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that i was making food decisions at the worst possible time
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when i was hungry tired
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and just wanted the day to be over of course i chose the easiest thing most people would
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so i stopped trying to depend on discipline
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and started preparing food before i needed it sometimes i cooked
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enough rice for two days sometimes i boiled a few eggs cut some fruit
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or made something very simple that i could eat
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when i got home it was not healthy cooking from some perfect lifestyle video it was just food
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that was already there and
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that small change helped more than i expected on a tired
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evening i did not have to decide anything i came home opened the fridge
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and there was something ready to eat i ate cleaned up
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and still had enough energy to do one more thing before bed.
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That was when I understood something useful.
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Sometimes the reason you keep making the wrong choice is not that you are lazy.
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You are asking your tired self to make a difficult choice at exactly the moment
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when it has the least energy to do it so
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if you often come home exhausted and end up ordering food scrolling on your phone
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or skipping the things you plan to do do not spend
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all your energy blaming yourself look at what you can prepare
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earlier cook one simple meal put some food in the fridge
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make tomorrow's choice easier tonight you do not need to become
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a person with perfect discipline you just need to stop making life harder for yourself
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when you are already tired now let me ask you something
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before we go further out of these first two habits
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which one hits closer to home for you right now the broken promise to move your body
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or the tired evenings that lead to the easiest choice keep that answer in your head, because it's going to matter more once we get to habit 10.
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The third habit is about protecting your attention.
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There was a time when checking my phone was the first thing I did every morning.
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I would wake up, reach for it, and tell myself I was just checking the time.
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Five minutes later, I was watching a video.
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Then I saw a message, opened social media and read some news
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and suddenly i was thinking about 10 different things before i had even left my bed the strange part was
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that none of those things were important to me i had not decided what i wanted to do
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that day but somehow my phone had already decided what i was going to think about that was
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when i realized the problem was not really the phone i
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was giving away my attention before i had even used it for myself
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so i made one simple rule no phone for the first
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two hours after i wake up i turn off the notifications
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and leave it in another room i get up have breakfast move my body
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and start the one thing that matters most that day
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if i want to practice english i do it then
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if i have important work i start there not because mornings are magical but because nobody has asked anything from me yet.
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My mind is still mine.
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Honestly, the first few mornings felt uncomfortable.
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I kept wanting to check the phone.
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I wondered what message I might be missing.
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But after a while, I noticed something funny.
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Almost nothing was actually urgent.
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The messages were still there at 9.
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The news was still there.
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The videos were still there the world did not change
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because i was unavailable for two hours i started doing the
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same thing at night about an hour before bed i put the phone away
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because you can be physically tired
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and still keep your mind busy for another hour with videos messages
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and other people's lives you lie in bed
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but your mind is somewhere else you do not have to quit your phone you need it I need it too.
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Just be careful about when you give it access to you.
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If it gets the first thing you see in the morning and the last thing you see at night, it is getting more than your time.
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It is getting the quietest parts of your day when your mind is most open.
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And once you notice that, you may realize the question is not how much time am I spending on my phone.
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It is how much of my life am I letting it choose for me?
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The fourth habit is simple.
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Spend a few minutes alone with your own thoughts.
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I used to think I was just busy.
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There was always something to do.
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Work, messages, videos, music, people, my phone.
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Even when I finally had a quiet moment, I would reach for my phone without thinking.
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One day, I sat down after work
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and decided not to touch it for just a few minutes
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and almost immediately one thought came back there was a decision
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i had been avoiding for weeks i knew i needed to deal with it
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but i kept telling myself i would think about it later that was
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when i realized something uncomfortable i was not always too busy to think sometimes i was staying busy
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because i did not want to think i think a lot of us do this we fill every quiet moment
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because silence gives the things we have been avoiding a chance to catch up with us.
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A difficult conversation, a job we no longer want, a relationship that does not feel right anymore, a habit we know is hurting us.
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As long as something is playing in the background, we can pretend everything is fine.
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So here's a real question for you.
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Right now, honestly, what is the one thing you've been staying busy to avoid thinking about?
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Sit with that for a second because habit four is built entirely around facing it.
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So I started giving myself three quiet minutes a day.
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No phone, no music, no video.
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I just sit there or walk without anything playing.
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At first it.. feel strange.
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Your mind jumps everywhere.
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You may even feel bored after 30 seconds.
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That is fine.
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You are not trying to empty your mind.
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You are giving yourself enough quiet to notice what is already there.
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Sometimes I ask myself one question.
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What am I avoiding right now?
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I do not always like the answer, but it usually tells me something important.
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Maybe there is a message I need to send a decision
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i need to make something i need to admit to myself
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you do not have to solve it in those three minutes
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you just have to stop pretending it is not there
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because some problems become bigger when you keep avoiding them not
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because they are impossible but
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because every day you spend avoiding them they take up a little more space in your mind
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so start small put your phone away for three minutes
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and sit somewhere quiet ask yourself one honest question you may not find an answer right away
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but at least you will know what you have been running
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from the fifth habit is to plan your week before it starts have you ever reached sunday night
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and thought what did i actually do this week you were
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busy every day you answered messages went to work watched a few videos, helped other people and dealt with small problems.
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And somehow the week was gone.
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You were tired, but when you looked back, the things you actually cared about were still waiting.
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You still had not exercised.
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You still had not studied English.
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You still had not worked on that thing you kept saying was important.
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That used to happen to me a lot.
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I thought I had a time problem, but I slowly realized I had a decision problem.
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I was deciding what to do every morning based on whatever felt urgent at that moment.
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A message came in, so I answered it.
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Someone asked for something, so I did it.
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I had 20 free minutes, so I opened my phone.
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Nothing was wrong with any one of those things.
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The problem was that I never decided what my time was actually for.
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So now, once a week, I sit down for a few minutes
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and look at the week ahead i check what i already have to do then i choose a few things
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that i really do not want to lose when will i exercise
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when will i study what needs my attention first i put
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those things into the week before everything else starts taking pieces
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of my time it is not a perfect schedule it just
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means i have decided what matters before i get tired and start choosing the easiest thing.
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And I think that is the painful part.
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You can spend an entire week doing things that are not useless, but still feel like you did nothing with your life.
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Not because you were lazy.
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You were busy.
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You were just busy reacting to everything around you.
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So pick one quiet time each week and look ahead.
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You do not need to plan every hour.
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Just decide what you do not want another week to disappear without
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because if you do not choose where your time goes something else will
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and after enough weeks like that you may wake up one day
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and realize you have been very good at making time for
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everything except the life you actually wanted before we move on ask yourself honestly
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if someone looked only at your calendar from last week would
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they be able to guess what actually matters to you hold on to your answer
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because habit six is going to test it directly the sixth habit is knowing what actually matters to you
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and there is a simple way to find out look at where your time goes a
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while ago i noticed something uncomfortable about my own life i kept saying
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that my family was important to me but i could go through an entire week without calling them.
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I was always busy.
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Work needed something.
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My phone had messages.
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There was always another small thing to finish.
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At night, I would finally have some free time and instead of calling someone I loved, I would lie on the sofa and scroll for an hour.
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Then the week ended and I would tell myself, I'll call them this weekend.
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Sometimes I did, sometimes I didn't nothing terrible happened nobody got angry
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that is what makes this problem
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so easy to miss you can neglect something important without feeling
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like you are neglecting it you just keep choosing other things
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first one week becomes three three months become a year
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and one day you realize you know what your co -workers are doing what strangers online are talking about
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and what happened in the latest video you watched
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but you have no idea what is going on in the life of someone you love
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that realization hurts
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because you cannot blame one bad day there was no big mistake you simply kept saying later
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and later is dangerous because it always sounds reasonable So I started doing something very simple.
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Every week I choose one person who matters to me and make time for them before the week gets crowded.
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One message, one phone call, a cup of coffee, maybe 20 minutes sitting together.
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Nothing special.
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The important part is that I do not wait until I suddenly have a free afternoon.
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Because that afternoon usually never comes.
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And this is bigger than family or friends.
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The same thing happens with your health, your learning, and the life you say you want.
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If something always gets whatever time is left over, it is probably not a real priority.
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No matter how often you say it is, you do not need to change your whole schedule.
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Just look at your last 7 days honestly and ask yourself, Did my time go to the things I say matter to me?
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If the answer makes you uncomfortable, that is useful you have found something worth changing.
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Because your priorities are not what you say when someone asks what matters to you.
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They are what your ordinary Tuesday keeps proving matters to you.
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The seventh habit is to leave some time unplanned.
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Not because you need more free time, but because you need to remember what it feels like to have nothing you have to do.
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I used to fill every empty hour.
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If I had 30 minutes, I checked my phone.
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If I finished work early, I found something else to do.
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Even when I was tired, I felt like I should be doing something useful.
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And when I finally had a quiet evening, I didn't know how to enjoy it.
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I would sit down, pick up my phone, scroll for a while, and suddenly an hour was gone.
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I had been busy the whole day, but I still felt like I had done nothing that was
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when i realized something uncomfortable sometimes we are not afraid of
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wasting time we are afraid of being alone with our own
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thoughts staying busy means we never have to ask am i
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actually happy with the way i'm spending my life there is
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always another message another video another task waiting for us
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so now i leave a little time empty each week no work no study plan, no list of things I need to finish.
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Sometimes I walk, sometimes I make coffee and sit quietly.
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Sometimes I call someone.
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And sometimes I do nothing at all.
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At first doing nothing felt uncomfortable.
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Now I see that it gives my mind a chance to catch up with my life.
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You do not need to plan every minute to have a good life.
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Leave one small space in your week with nothing scheduled.
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When that time comes, do not immediately reach for your phone
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or look for something productive just ask yourself what do i
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actually need right now maybe you need rest maybe you need to think maybe you need to talk to someone
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or maybe for once you really do need to do nothing
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because if you are always busy you may never notice
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that you are tired of the life you are
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so busy maintaining quick question before we continue
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when was the last time you had a completely unplanned hour
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and did you actually let yourself enjoy it
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or did you fill it with your phone the moment it started think about that honestly
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because it says a lot about the next habit too the eighth habit is to keep learning even
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when you cannot see the result yet there were days
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when i spent 20 minutes learning english and honestly wondered what is this going to change?
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20 minutes did not make me fluent.
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It did not make me smarter.
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Nothing happened the next morning.
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My life looked exactly the same, and that is where most people stop.
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Not because learning is too hard, but because they get tired of doing something that gives them nothing back right away.
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Before Alibaba, I was an English teacher.
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I did not make much money, and there was nothing special about my life at that time.
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But I kept learning English anyway.
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I had no idea where it would take me.
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I was just trying to get a little better than I was the day before.
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Looking back, those small hours mattered much more than I understood at the time.
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The English I learned did not change my life overnight.
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It simply stayed with me until I finally needed it.
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And I think that is the frustrating thing about learning.
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You usually do not know which lesson will become useful later.
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You learn a word today, and six months later it helps you understand someone.
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You learn a skill now, and two years later it helps you get a job.
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When you are learning, it can feel like nothing is happening.
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But you are quietly making yourself ready for things that have not happened yet.
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So keep it small.
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20 minutes is enough.
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Read a few pages.
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Listen to something while you walk practice English before bed, learn something
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that makes you a little better at what you care about you do not need to feel productive every day
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and you do not need to see a result immediately
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because the real danger is not learning slowly it is slowly
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becoming someone who no longer learns at all the ninth habit
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is simple learn how to come back after you mess up
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you miss one day maybe you skip your english practice
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because you are tired the next day work gets busy
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so you skip again by friday you think this week is already ruined i'll start again on monday
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and monday comes but you still don't feel ready
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so you tell yourself next monday this is how a two
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-day break quietly becomes two months i used to think missing
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a day was the problem it isn't the real problem is
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the story you tell yourself after you miss it you turn one bad day into proof
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that you cannot stay consistent then you wait for the perfect moment to start again
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and while you are waiting more time disappears i learned this in a much harder way
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when i was trying to find investors for alibaba i heard no again
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and again around 30 times people tell that story now
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because they know how it ended
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but imagine being the person sitting in those rooms at the
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time you explain your idea someone says no you thank them walk outside
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and then you have to do it all again after enough
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rejection stopping starts to feel reasonable you tell yourself you just
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need more time more preparation for a better plan sometimes
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that is true but sometimes it is simply a more comfortable way of quitting
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that is why i think you need one simple rule never make your mistake bigger than it is
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if you miss one day come back the next day don't
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wait for monday don't try to make up for it by doing twice as much just do the small thing again
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five minutes of english ten minutes of walking one page of
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reading the point is not to have a perfect record the
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point is to make sure one bad day never gets to decide what happens next
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because real life will always interrupt your plans you will get
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tired you will get busy you will lose motivation sometimes you will simply mess up you cannot build a life
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that depends on never having a bad day build one
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that can survive a bad day
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and still continue tomorrow before I give you the tenth habit
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let me ask you something honestly right now is there something you quietly gave up on weeks ago just
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because you missed a day or two and told yourself you'd start monday
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if your answer is yes stay with me
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because this next part is exactly for you before i give
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you the tenth habit i want to tell you what the next two months will feel like
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because if nobody warns you the feeling will stop you
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and it stops most people in the first two weeks nothing
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happens you do your small thing it is slightly uncomfortable you finish
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and you feel exactly the same as you felt before
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and a voice inside says this is not working
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that voice is not stupid it is simply looking in the
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wrong place in the first two weeks nothing changes on the outside the only thing that changes
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is that the action becomes slightly less difficult to begin
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and you cannot see
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that from where you are standing around week three you get
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one small moment you will do the thing without arguing with
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yourself first just once the next day you will argue again do not miss
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that moment that is the first sign
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and it is the only sign you will get for a
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while around week six many people feel worse
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and this is the most dangerous week of all you have
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not gone backwards what changed is what you can see before you started you were not paying attention
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so your life looked fine now you are paying attention
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so you notice every day you miss everything you still avoid
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and every part of your life
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that is not where you want it feeling worse in week six usually means you have finally started looking honestly
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that is where almost everybody quits please do not quit in
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week six it is the least fair moment to judge yourself
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because you are seeing more problems than you did before and seeing them is progress.
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Now the 10th habit is probably the smallest one but for me it changed the way I looked at all the others.
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Have you ever had something important to do but spent 20 minutes arguing with yourself before you even started?
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You tell yourself just 5 more minutes.
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Then you check your phone, then you make coffee, then you tell yourself you'll start after breakfast.
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Before you know it, half the morning is gone.
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and the worst part is not the wasted time it is
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that you knew what you were doing the whole time i
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used to do this a lot i would make plans at night
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when i felt motivated then break them the next day
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when i was tired after a
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while i noticed something uncomfortable i could still make plans
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but i did not really believe them anymore
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when i said tomorrow i'll do it a part of me
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already knew there was a good chance i wouldn't i had trained myself to hear my own promises
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and ignore them
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that made me look differently at the other habits moving my body putting my phone away studying for 10 minutes
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and going to bed on time they looked like different habits
386
but they were all giving me the same small test i said i would do something
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and then i had to decide whether my word meant anything when I no longer felt like doing it.
388
So the 10th habit became very simple.
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Before I went to sleep, I asked myself, did I keep my word today?
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Not was I productive, not did I have a perfect day, just did I do what I said I would do?
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Sometimes the answer was no, and I had to be honest about that.
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But when the answer was yes, even for something small, I felt a little different the next morning.
393
Because this is what I think we often get wrong.
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We keep trying to build confidence by thinking bigger, bigger goals, bigger plans, bigger promises.
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But if you keep breaking small promises to yourself, a big promise will not suddenly feel believable.
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The change happens in much quieter moments.
397
You say, I'll study for 10 minutes and when the time comes, you actually sit down.
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You say, I'm going to stop scrolling now and you put the phone down.
399
Nobody sees it.
400
Nothing impressive happens.
401
But you know you did what you said and one day something important becomes easier.
402
You make a decision and you do not spend the next hour trying to escape from it.
403
You do not need to motivate yourself 10 times.
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You just start so here's my last question for you out of all 10 habits i just shared
405
which one are you actually going to try tonight not tomorrow not monday tonight whatever it is that's the one that matters.
406
Go keep your word.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B2 si basa sul video “10 Habits That Rebuild Self-Trust”. Questo video contiene 406 frasi e 4687 parole da ripetere con lo shadowing. Il parlato dura 27:30. Chi parla ha un ritmo naturale di circa 170 parole al minuto, vicino a una conversazione quotidiana. Il 89% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è facile da seguire.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| uncomfortable aggettivo | /ʌnˈkʌm.fɚ.tə.bl̩/ | scomodo |
| motivate verbo | /ˈmoʊ.tɪ.veɪt/ | motivare |
| neglect verbo | /nɪˈɡlɛkt/ | mancare, negligere |
| sofa sostantivo | /ˈsoʊ̯fə/ | divano, sofà |
| tenth aggettivo | /tɛnθ/ | decimo, decima |
| disappear verbo | /dɪsəˈpɪɹ/ | sparire, scomparire |
| urgent aggettivo | /ˈɜː.d͡ʒənt/ | urgente |
| depend verbo | /dɪˈpɛnd/ | dipendere |
| fluent aggettivo | /ˈfluənt/ | fluido |
| interrupt verbo | /ˌɪntəˈɹʌpt/ | interrompere, tagliare |
| unavailable aggettivo | /ˌʌnəˈveɪləbəl/ | indisponibile |
| underestimate verbo | /ʌndɚˈɛs.tɪ.meɪt/ | sottovalutare, sottostimare |
| backward aggettivo | /ˈbækwɚd/ | indietro, retromarcia |
| realization sostantivo | /ˌɹɪə.laɪˈzeɪ.ʃən/ | presa di coscienza |
| boil verbo | /bɔɪ(ə)l/ | far bollire |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| come back verbo | tornare | |
| get up verbo | alzarsi | |
| sit down verbo | sedersi, accomodarsi | |
| wake up verbo | /ˌweɪk ˈʌp/ | svegliarsi |
| mess up verbo | incasinare | |
| clean up verbo | ripulire | |
| end up verbo | andare a finire, finire | |
| find out verbo | scoprire |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- You just don't trust yourself.
- I wasn't excited about it.
- We say, tomorrow I'll exercise.
- Tomorrow I'll stop wasting my evenings.
- What am I avoiding right now?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| “Used to” used to + verbo — un’abitudine o uno stato passato che non è più vero | used to think · used to happen · used to fill |
| Present perfect continuous have/has been + -ing — un’azione iniziata prima e ancora in corso | have been avoiding · you've been staying · have been running |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | have disappointed · you've said · has asked |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | is built · is left · is already ruined |
Pronuncia a cui fare attenzione
Chi parla usa 29 contrazioni e forme ridotte, come I'll, don't, didn't. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: tenth /tɛnθ/, ninth /naɪnθ/, eighth /eɪtθ/
- I suoni “sh” e “zh”: realization /ˌɹɪə.laɪˈzeɪ.ʃən/, rejection /ɹɪˈd͡ʒɛkʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
- Parole lunghe — attenzione all’accento: uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, unavailable /ˌʌnəˈveɪləbəl/, underestimate /ʌndɚˈɛs.tɪ.meɪt/, realization /ˌɹɪə.laɪˈzeɪ.ʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come uncomfortable, motivate, neglect.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.