Pratica di Shadowing: How I Plan My Week Strategically (My Full Planning System) - Impara a parlare inglese con i video
Creazione lezione...
1
Today I'll be sharing my full planning system, how I plan my week strategically.
2
I love habits, I love planning, I love tracking pretty much everything about my life, because I truly believe that what gets measured gets managed.
3
But underneath all of that, what I actually care about is protecting my energy and my attention,
4
making sure that both of them go towards the things that are connected to my values, my top priorities.
5
Not just random little things on my to -do list.
6
Because the moment I try to do a million things, that is exactly when my attention gets scattered.
7
My energy gets depleted and I start feeling overwhelmed.
8
So the way I planned isn't really about being productive for the sake of it.
9
It's about protecting my energy and actually giving myself room to breathe.
10
Before we start, I want to remind you guys that I'm currently working on a course, the Dopamine Reset.
11
So if you want to be the first one to get notified
12
when it goes live you can join the waitlist by clicking the link in the description
13
and now let's start with the foundation
14
that everything else in my system gets built on top of
15
so when you take a look at my week at my calendar
16
or the app i use to you know track everything i'm doing track my habits you will notice
17
that it's all connected to my big yearly goals this is
18
actually the roots of my system you know where the whole system begins
19
because if i start randomly creating you know micro goals for myself there's a very high chance
20
that i'm gonna forget the bigger vision that i thought of
21
when i was creating my yearly goals
22
so right now i'm just gonna briefly go through the three tools
23
that i use every single year to set my resolutions my intentions and my goals.
24
And the first important tool is the list of my core values.
25
Usually the website I use is called your core values list by James Clear.
26
I talked about it in my newsletter a few weeks ago and I highly highly recommend it.
27
I know right now I'm recording this video and it's like August, September and a lot of you might feel
28
that you need to wait until January
29
or maybe December to actually set your goals and think about your values
30
but i always say you can always set your goals you
31
don't have to wait for a specific you know month
32
or day of the week you can do it right now
33
if you've never tried to identify your core values your top
34
five values i highly recommend doing it now the way i usually use this website every single year
35
when i do my yearly reset is i basically go through all of the values and there are a lot.
36
I write down everything that resonates the most and then from my list I actually choose my five core values.
37
The second tool I use every single year is the Wheel of Life
38
and I think this tool is probably the foundation of how I set my quarterly goals
39
and how I approach my weekly intentions.
40
The Wheel of Life is the super simple self -assessment tool.
41
You draw a circle and divide it into slices.
42
You can obviously, you know, draw it by yourself, but again, I usually use the website.
43
It's completely free.
44
Each slice represents a different area of your life.
45
Things like health, relationships, career, finances, personal growth, fun, family, and your environment.
46
And then for each slice, you rate how satisfied you are right now from 1 to 10
47
and how satisfied you would like to be in the future.
48
And then you connect all the dots across the slices and you see a very visual and a very honest snapshot.
49
I have this example for you guys right here.
50
So let's say for this person, you know, they can see by looking at their wheel of life
51
that they have three areas where they have really big gaps like their physical health, their emotional well -being and their family.
52
You know the gap is around three
53
and what this person does next is create goals that are going to help them minimize those gaps.
54
Like what can I do in my everyday life to make sure that I improve my physical health, my emotional well -being and my connection to my family.
55
This is how I personally build up my goals every single year and I highly recommend this approach.
56
And my final tool that I use when I set my yearly goals is my vision board.
57
I literally have my vision board over here so it's you know where I usually work.
58
I always see it.
59
It's literally right in front of me.
60
And creating a vision board is more like a fun art project for me
61
because this is where I can visualize all of my goals.
62
I can go on Pinterest, I can have a little, you know, date with myself, have a little bit of this fun time and actually find the pictures that I like,
63
put them on the board, and then put this board somewhere where I can see it every single day.
64
If you guys are interested in creating your Wheel of Life and also your own vision board, I actually have a free Canva template.
65
So if you're interested, the link is in the description.
66
The template walks you through the entire process, step by step.
67
In general, in this video, I'll be mentioning a lot of different tools and resources, so make sure to check the description.
68
Okay, so now we talked about my yearly goals and how I approach, you know, new year's resolutions and goal setting in general.
69
Now we can actually zoom in and look at how I plan my week in a strategic way.
70
And I want to start with my Spanish lessons because it is a true non -negotiable for me.
71
I don't want language learning to be something that I get to only when I have extra time.
72
I think having dedicated time every single week to actually speak to a real person has made a huge difference for me.
73
And italki can help you build that kind of practice into your routine.
74
If you're interested in language learning, I highly recommend using italki to find your teacher.
75
And I want to say a huge thank you to them for sponsoring today's video.
76
If you're not familiar, italki is an online platform that connects you with teachers for personalized one -on -one lessons.
77
As a language learner myself, I can tell you guys that practicing real conversation with a native speaker can help you improve your listening and speaking skills.
78
There are over 30 ,000 teachers on italki and you can learn over 150 languages.
79
You can use the filters and search by what you want to work on, your schedule, even your budget.
80
And if you're just starting out, you can find a teacher who also speaks your native language and can create a safe space for you to speak,
81
so you're never totally lost in a lesson.
82
And because it's one -on -one, your teacher can give you real -time feedback, correcting your pronunciation or grammar right as you're speaking.
83
It's also a really simple way to feel immersed in the language and culture without having to live overseas.
84
And I really appreciate that italki is pay per lesson, it's not a subscription.
85
This way you can book around your schedule, sometimes it's in the morning, sometimes it's squeezed in before dinner and you can do it from anywhere.
86
Which matters to me because I work a lot and my schedule isn't always predictable.
87
If you've been wanting to learn a foreign language, italki is offering my viewers a discount.
88
Click the link in the description and use my code Mark for your first lesson.
89
And you will get $5 off of your first $10 purchase.
90
This offer is only available for the first 50 people
91
so don't miss it also italki is running their 2026 language challenge right now where you can stay consistent
92
and make real progress in just 45 days
93
and unlock some exciting rewards along the way i'll drop everything you need to know in the description
94
all right so now let's move on
95
and talk about my weekly non -negotiables everything
96
that i do every single week because it's connected to my long -term yearly goals.
97
Again, everything I have in my weekly planning system is because of the three tools that I mentioned before.
98
The three tools that I use every single year to do my yearly reset with.
99
I don't just add random little to -dos to feel productive.
100
I know exactly why something is in my schedule and what it is protecting.
101
I think in general when we approach productivity we might think
102
that it's only about your input you know your work how productive you are
103
when it comes to producing something when it comes to your work
104
but at the end of the day there are
105
so many different values that i want to protect in my everyday life
106
and the things that i do on a weekly basis are not just connected to my work Of course,
107
I have certain goals and priorities that are related to that part of my life, but it's not the only thing that I'm trying to protect every single week.
108
And also, I'm a human being too, and of course, I get sidetracked sometimes.
109
But because I try to notice when this happens
110
and analyze it by being kind towards myself without spiraling into shame and guilt, it helps me...
111
come back to my priorities and to my routine way faster.
112
And that is such an important mindset shift that I have learned recently.
113
When it comes to productivity and like creating habits in your life, you don't have to be perfect.
114
You don't have to have,
115
you know, perfect discipline and willpower and always follow your routine no matter what.
116
Because it's just not how we work.
117
That is not human nature.
118
It's completely okay that we get sidetracked.
119
It's just the thing is when this happens, what are you telling yourself?
120
And also when this happens, how fast can you come back to your priorities, your values, and your goals?
121
What helps me a lot is realizing that productivity isn't about always being perfect.
122
It's about knowing how to come back to my non -negotiables and that is it.
123
Oftentimes with my non -negotiables what really helps me is time blocking those things into my calendar
124
and actually creating a routine that is the same every single week because research says that people who decide exactly when,
125
where, and how they will do something are way more likely to actually follow through than people who just say,
126
I wanna exercise more.
127
Like, what does it actually mean?
128
To be completely honest with you guys, if I tell myself that I wanna exercise more, nothing will change.
129
The only thing that works for me is actually time blocking those moments into my calendar.
130
And that is it.
131
If I wanna tell myself that I wanna record more, I do the same thing.
132
I actually have to time block those moments into my calendar.
133
Otherwise, what does it actually mean?
134
I want to record more of what, when, and how.
135
And to stay consistent, what I do is I create a routine that is fun and easy for me to follow.
136
I don't say that, okay, I never exercised in my life before and now I go from zero to exercising every single day.
137
I know that that is not realistic.
138
What I'm probably going to do is maybe set a goal of like exercising once a week
139
and then twice a week and then three times a week gradually
140
and making sure that I'm actually having fun along the way.
141
I really want you to understand
142
that I'm only able to stay consistent with my non -negotiables because I do them in a fun and easy enough way.
143
When I say easy, I mean I try to reduce the friction.
144
And that is how I stay consistent.
145
So now I want to walk you guys through my Google Calendar because that is where I usually have my non -negotiables.
146
So the first thing that we can look at is my recording days, right? you can see monday wednesday
147
and friday i usually time block those days meaning i protect the mornings
148
because by trial and error i learned
149
that i like to record in the morning
150
when it's like the first thing
151
that i need to get done of course i don't always
152
record three times a week you know it depends on my projects
153
and my priorities but i never have like calls or maybe appointments that I schedule for Monday,
154
Wednesday, and Friday mornings.
155
The second thing you can notice is I actually time block
156
when I do my Spanish homework
157
because I have my Spanish classes with my teacher twice a week on Tuesday and on Thursday.
158
And so I know that I like to do my homework, like I like to get ready for my class and so
159
that is why on Mondays and Wednesdays I do my Spanish homework.
160
Again, those things are time blocked as well because I really want to protect that time.
161
That time is for me.
162
I love learning Spanish.
163
It is connected to a very deep value I have.
164
And so putting everything into my calendar just helps me so much.
165
And see, like doing Spanish, I can do my Spanish homework.
166
Obviously, you know, do all the exercises that my teacher told me to do
167
but at the same time I can maybe like watch a found YouTube video or a series in Spanish.
168
Right now I'm watching The Mexican Office and I really really like it.
169
And the final thing that you can see in my calendar is everything connected to movement and working out.
170
Like my non -negotiable when it comes to working out is working out three times a week.
171
On Thursdays it depends.
172
Sometimes I do running sometimes i do my ashtanga practice but on saturdays i always do my ashtanga yoga practice
173
To be completely honest, I really like working out on Saturdays and Sundays because on those days, I like to spend my time doing something outside.
174
And so if I start my day by, you know, booking a class at a studio, that already means that I have to, you know, go there in the morning.
175
And then usually after my class, I go have breakfast.
176
So to be honest, I also usually exercise every single Sunday, but this day is way more flexible.
177
Alright, so we talked about how I like to use my Google Calendar
178
and how I like to time block my non -negotiables.
179
To be clear, I don't time block absolutely everything that I do every single day
180
because I like to have some room and some space to breathe.
181
I only time block the things that I want to see visually.
182
Sometimes it's hard for me to make myself do certain things
183
and if i rely on my discipline or willpower
184
and i don't see those things time blocked you know scheduled in my calendar there is a very high chance
185
that i'm not gonna want to do it
186
so to protect my consistency i need to see everything you
187
know visually there in my google calendar the second tool
188
that i use every single week is my app wiko it's not live yet
189
but if you want to join the waitlist to get notified
190
when it's public then you can use the link in the description as well.
191
Weco really protects me from over engineering my own planning
192
because a lot of the weekly planning tools that I used in the past are just way too complicated.
193
That's the first thing and the second thing I personally don't like streaks because when it comes to consistency, I always like to zoom out.
194
And I always say that it is absolutely okay if you miss a day or two, because the most important thing is that you came back.
195
But unfortunately, a lot of the apps that rely on streaks, they reward you for being perfect, you know, for having a perfect streak.
196
And when something happened, and now you don't have your perfect streak, when you come back like the app doesn't really tell you
197
anything right the app just tells you okay your streak now is one day yoohoo
198
so that doesn't make me feel good and that is why
199
when it comes to wiko i don't have any streaks
200
when it comes to my habit tracker it is very very simple
201
i track three habits usually reading exercise and spanish
202
so i just tap like this and And we can track what I do every single day.
203
I also have a brain dump area because this part of my planner is really, really important for me.
204
I often get super random ideas, you know, in the middle of doing something important.
205
Like, oh, I actually want to clean my shoes. Or, I don't know, I need to go and buy something
206
and instead of doing it in the moment like
207
while I'm doing a very important thing I just open my brain dump
208
and I write it down and
209
that is it I can breathe out I have these two
210
areas where I can write down my top priorities for the week my three priorities this is something
211
that I deeply love because it helps me stay focused you know
212
and make sure that my attention is on the things
213
that actually matter because I open Weco every single day and
214
if I realize that it's already Thursday and I haven't done anything to get closer to my top priorities,
215
I really need to, you know, reconsider my schedule and what I'm giving my attention to.
216
And I also really like this area, your last week's wins.
217
That's actually something that I start my planning with, you know, every single Monday in the morning,
218
first I write down my last week's wins and that just makes me feel so proud of myself.
219
Like I recently finished reading the book Tiny Habits by BJ Fogg
220
and there he talks about this feeling of shine that we experience.
221
That's his word, shine.
222
That warm and proud feeling after accomplishing something and this something can be extremely small.
223
And so writing down my last week's wins really helps me experience this warm and proud feeling, this feeling of shine.
224
And finally, as you guys can see, when it comes to my daily plans, what I basically do is I have certain things on repeat, you know, like do my Spanish homework,
225
it's here as well, because I do it every single Monday, and on Tuesday we have my workout,
226
my Spanish class, and stuff like that and just depends on a day i add
227
add and i add something like record a new youtube video
228
and when it's done i just tap on it
229
and it's done also another little feature that i really like is
230
that wiko builds an automatic weekly and monthly reflection for me
231
so i tap here and then let's say we can look at my week and see what happened.
232
I can tap through all these slides and see what happened.
233
And I really like this because I can look back
234
and notice if something needs to be changed instead of just running the same week on autopilot forever.
235
All right guys, so I think it's going to be it for today's video.
236
These are all the tools that I use every single week.
237
As you can see, it's nothing too crazy.
238
It's nothing too complicated.
239
This system helps me protect my attention, my focus, and my energy.
240
Of course, I'm a human being too, and I get overwhelmed just like every single person does.
241
But I've noticed that when I see my top priorities, front and center, and they don't have to be connected to productivity,
242
my top priority can be getting a massage.
243
This is, for example, my top priority for this week and today is Friday and I'm going to get my massage.
244
When I move slowly and consistently towards my priorities, that is when I feel genuinely calmer,
245
like more grounded and more confident that I can achieve the goals that I set for myself.
246
More aligned and feeling like I'm moving in the right direction that makes me feel deeply satisfied.
247
Just a reminder guys, if you want to check out italki you can use the link in the description.
248
They have an amazing offer right now for my audience so don't miss it.
249
If you're thinking about what to watch next I highly recommend
250
this video right here otherwise I'll see you in my next video.
251
Ciao!
📺 Stesso Canale
B22
5 Non-Negotiable Systems That Protect My Energy From Chaos
Business EnglishUniversity StudentsWorking Adults
B23
5 Unfair Advantages You Can Build This Year
Business EnglishUniversity StudentsWorking Adults
B21
15 Slow Dopamine Habits That Lowered My Baseline Stimulation
Business EnglishDaily ConversationUniversity Students
B210
How to Create a Life You Love (one week at a time)
Business EnglishUniversity StudentsWorking Adults
B21
One Journaling Method to Replace Doomscrolling
Business EnglishUniversity StudentsWorking Adults
B22
Things I Quit in My 20s to Heal My Overstimulated Brain
Business EnglishUniversity StudentsWorking Adults
C116
How to Become Addicted to Being OFF Your Phone
Business EnglishUniversity StudentsWorking Adults
B22
Why You Dream Big but Never Start (and how to fix that)
Business EnglishUniversity StudentsWorking Adults
B21
7 Dopamine Habits That Saved Me From Brain Rot
Business EnglishUniversity StudentsWorking Adults
C116
Scrolling Is Ruining Your Ability to Think (here’s what I do instead)
Business EnglishUniversity StudentsWorking Adults
B24 Principles to Upgrade Your Life With Neuroplasticity
Business EnglishUniversity StudentsWorking Adults
B2My Top 7 Healthy Habits I Started and Quit in 2026
Business EnglishUniversity StudentsWorking Adults
B2How to Get Smarter in One Summer (a step-by-step guide)
Business EnglishUniversity StudentsWorking Adults
✨ Video consigliato
B21
367 frasi
12 Micro Habits That Will Improve Your Life in the Next 6 Months
Business EnglishDaily ConversationUniversity Students
B11
174 frasi
WHAT'S ON MY iPAD 2025 | fav apps, cozy games, planning & digital art
Business EnglishDaily ConversationUniversity Students
B11
93 frasi
how I journal to have my life together (simple & efficient)
Business EnglishDaily ConversationUniversity Students
B2117 frasi
POV: you built a $1 million youtube business with no expertise
Business EnglishDaily ConversationUniversity Students
B21
66 frasi
English Vlog About Smart People | Shadowing Practice (Level B1-B2)
Business EnglishDaily ConversationUniversity Students
B21
236 frasi
How I Consistently Study with a Full Time Job: My Scheduling Formula
Business EnglishUniversity StudentsWorking Adults
B21
412 frasi
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Business EnglishDaily ConversationUniversity Students
B216
123 frasi
Listening & Shadowing English Speaking Practice
American AccentBusiness EnglishDaily ConversationUniversity Students
B2126 frasi
how to reset when you have no motivation (from a type a/b person)
Business EnglishDaily ConversationUniversity Students
B21
171 frasi
How I Wake Up at 4:30 AM Every Day for 4 Years (My Miracle Morning Journey)
Business EnglishDaily ConversationUniversity Students
B24
188 frasi
week in my life getting my sh*t together | mid-year declutter, organizing, apt finds
American AccentBusiness EnglishDaily ConversationUniversity Students
Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B2 si basa sul video “How I Plan My Week Strategically”. Questo video contiene 251 frasi e 3546 parole da ripetere con lo shadowing. Il parlato dura 21:58. Chi parla ha un ritmo naturale di circa 161 parole al minuto, vicino a una conversazione quotidiana. Il 85% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| negotiable aggettivo | /nɪˈɡoʊʃəbəl/ | negoziabile |
| yearly aggettivo | /ˈjɪɹli/ | annuale |
| streak sostantivo | /stɹiːk/ | striatura, striscia |
| homework sostantivo | /ˈhoʊmˌwɝk/ | compito, compiti |
| slice sostantivo | /slaɪs/ | fetta, trancio |
| productivity sostantivo | /ˌpɹɒdʌkˈtɪvəti/ | produttività |
| reset verbo | /ɹiːˈsɛt/ | azzerare, rimettere a zero |
| satisfy verbo | /ˈsætɪsfaɪ/ | soddisfare, accontentare |
| shine verbo | /ʃaɪn/ | brillare, splendere |
| depend verbo | /dɪˈpɛnd/ | dipendere |
| overwhelm verbo | /ˌoʊ.vɚˈwɛlm/ | sommergere |
| willpower sostantivo | /ˈwɪlˌpaʊɚ/ | forza d'animo, forza di volontà |
| template sostantivo | /ˈtɛm.plɪt/ | mascherina, sagoma |
| notify verbo | /ˈnoʊtɪfaɪ/ | notificare |
| consistency sostantivo | /kənˈsɪs.tən.si/ | coerenza, costanza |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| write down verbo | sottoscrivere, annotare |
| come back verbo | tornare |
| go through verbo | attraversare |
| build up verbo | accumulare |
| check out verbo | investigare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- It's literally right in front of me.
- Because it's just not how we work.
- It's completely okay that we get sidetracked.
- As you can see, it's nothing too crazy.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | are connected · is called · are not just connected |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | you've never tried · has made · have learned |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | teacher who also · people who decide · people who just |
Pronuncia a cui fare attenzione
Chi parla usa 60 contrazioni e forme ridotte, come I'm, don't, you're. Pronunciale nella forma breve, così come le senti.
- I suoni “sh” e “zh”: negotiable /nɪˈɡoʊʃəbəl/, shine /ʃaɪn/, massage /məˈsɑ(d)ʒ/, intentions /ɪnˈtɛnʃənz/, snapshot /ˈsnæpʃɒt/
- Parole lunghe — attenzione all’accento: negotiable /nɪˈɡoʊʃəbəl/, productivity /ˌpɹɒdʌkˈtɪvəti/, visually /ˈvɪzju.əli/, consistency /kənˈsɪs.tən.si/, autopilot /ˈɔtoʊˌpaɪlət/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: homework /ˈhoʊmˌwɝk/, yoohoo /ˈjuːˌhuː/
- Consonante finale — senza aggiungere una vocale dopo: streak /stɹiːk/, homework /ˈhoʊmˌwɝk/, slice /slaɪs/, reset /ɹiːˈsɛt/, depend /dɪˈpɛnd/
- /æ/ — più aperta della “e”: satisfy /ˈsætɪsfaɪ/, sidetrack /ˈsaɪdˌtɹæk/, scatter /ˈskætɚ/, snapshot /ˈsnæpʃɒt/, planner /ˈplænɚ/
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 negotiable, yearly, streak.
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.