Pratica di Shadowing: How to take back control of your mind through journaling - Impara a parlare inglese con i video
Scegli una modalità di pratica
Ogni modalità apre una sala di pratica a schermo intero.
218 frasi
Se le frasi sono troppo corte o troppo lunghe, clicca su Edit per modificarle.
1
Hi friend, today I'm going to teach you to take back control of your mind with journaling.
2
I promise you, you can do it.
3
You just need a piece of paper and a pen, and you're going to pull yourself out of a slump.
4
Get your brain to start thinking clearly again, start to feel like yourself.
5
It would be pretty awesome if you could do those things.
6
Maybe you're overwhelmed with cheap dopamine, media, stimulation.
7
Maybe you're going through something difficult in your personal life.
8
Whatever it is, if your brain is going 100 miles an hour with negativity, with rumination, spiraling thoughts you feel totally out of control with.
9
Journaling can be a really helpful practice to bring yourself back to center.
10
I call this practice redemption journaling and I have used it countless times.
11
The first step is I need you to get a piece of paper and a pen, something you can write with and on,
12
and you're going to write the date and the time at the top of the page.
13
And it's very important that you start with that because you don't have to think about that.
14
Most people, when they go to start writing or journaling, they start freaking out.
15
They feel all this resistance.
16
Oh God, I'm going to have to face myself now.
17
I'm gonna have to think up something to say, oh I have so many thoughts in my head but I don't know what to say.
18
Guess what?
19
Don't think about it.
20
Pick something, pick a little detail that you don't have to think about, which might be the date and the time.
21
You can also write your name at the top.
22
What you've just done in doing something like this, writing the date, your name, whatever, is you've made a mark on the page as you started.
23
You have created an open loop in your brain, however small, that now you can just continue with.
24
Here's what you do for your first sentence.
25
I want you to just write down where you are in the physical world.
26
Where are you?
27
You are somewhere.
28
And I trust that if you're watching this video, you have the cognitive bandwidth to assess where you are in the physical world.
29
Maybe you're sitting in your room.
30
Maybe you're lying in bed.
31
Maybe you're on the train.
32
Maybe you're at your desk at work and you shouldn't be watching this right now.
33
I don't know.
34
I don't care.
35
That's awesome.
36
Just write it down.
37
I am sitting in a chair.
38
Great.
39
First sentence.
40
Done.
41
Awesome.
42
Then all you're going to do is connect that thought to another thought?
43
What's another small, basic, material realm observation you can make?
44
What's great about picking these little physical details is they require zero interpretation.
45
You don't have to write about how you're feeling or what you think is happening.
46
You're not going to start in the most complex, painful aspect of your situation.
47
You are starting with physical details.
48
I can hear the flickering of the fluorescent lamp overhead.
49
My coworker just walked past or the crumbs in my bed.
50
There are crumbs in my bed.
51
That's it.
52
You're not imposing a judgment on it.
53
You're going to start with these physical details.
54
I want you to do this until you have about half of a page filled out.
55
What you've done is you have warmed yourself up.
56
You are now in the writing practice and you've made no creative decisions.
57
You have just served as a journalist for your life, reporting on the most basic menial details.
58
And that's awesome.
59
Now you've begun the process, I want you to take that observation muscle that you're starting to practice
60
and I want you to zoom in on the specific details of your situation that you might call chopped.
61
Maybe right now, let's say you're in a dopamine hole.
62
You have not left your room in several days
63
and you are surrounded by evidence of a lifestyle you no longer want to live.
64
Maybe there are mounds of dried tissue on the floor. Are there?
65
Maybe there are open boxes of vapes surrounding.
66
I don't know.
67
I want you to write down the specific pieces of evidence that are making you feel not great right now.
68
Again, no interpretation.
69
You're just reporting the facts.
70
Maybe you're going through a breakup.
71
You might say, yesterday I got broken up with.
72
No feelings or interpretations yet.
73
We'll get to that but you're just going to write down the thing that happened, things that happened.
74
In doing this, you create a little bit of distance between all of the obsessive, ruminative emotions that have been driving you crazy.
75
What a lot of people do when they journal, I've seen this and I used to do it myself,
76
is they start with the most general assessments of how they're feeling.
77
Oh, I am such a lazy person.
78
I can't get myself to do anything.
79
I feel like, I feel like, I feel like, I think I'm, and there's nothing wrong with getting your thoughts out.
80
I I think that if it's that or nothing, do that.
81
What I don't love about that practice though, is you're making all of these judgments on yourself that are not informed by any evidence.
82
And what you probably need when you're obsessive, ruminative, spiraling in a dark place, is you need to create a little bit of distance.
83
There is a stain on the floor that has been there for three days.
84
Many times I have stood up to try and clean it, but then I have sat back down on my bed.
85
No feelings in that statement, but it's a very, very specific piece of evidence that speaks to maybe the problem we're trying to address here.
86
What you're noticing here, hopefully, is that this is what I think in a lot of senses good writing is.
87
You don't make the interpretation for the reader.
88
You give the reader all of the evidence, you give them the details, and you let them paint the picture themselves,
89
or you let them jump to their conclusions.
90
This is a lesson I learned from Chuck Palahniuk, who's the author of Fight Club,
91
but it's a pretty solid axiom that I think a lot of writers go back to.
92
Hemingway, many others who I'm failing to name right now.
93
Don't… tell the reader what they should feel, give them the evidence and let them feel that way themselves.
94
We're going to apply this same principle to your journaling.
95
Does that make sense?
96
Because you're basically, when you're journaling, both the writer and the reader of the creative material that is your life.
97
So don't say I'm a lazy piece of shit, or don't say I'm a lazy, depressed person who has no executive functioning.
98
Don't make those claims about yourself.
99
Tell me that you have a pile of clothes in the corner of the room
100
that has been staring you down for three days or whatever it is.
101
Or say, you know, talk, then once you're starting to get into the practice, then you can say,
102
you can talk about the glimmer of tears in your significant other's face as they ended things with you.
103
Again, that's a physical realm detail.
104
That's a piece of evidence.
105
No interpretation, no feeling on it.
106
Okay.
107
What I'll encourage you to do in this first round of this practice is I I want
108
you to focus on all of the grimy, gross, really chopped details of the situation, okay?
109
You're just basically making a list of all the worst aspects of your experience right now.
110
Now, again, you're not ruminating on who you are.
111
You are almost in a third -person perspective right now, looking down at yourself, okay?
112
This distance is helpful.
113
What you'll also notice is when you get really specific, you start to have a little bit more empathy for yourself.
114
Not even because you're in the right or your decisions are justifiable, but because you're looking down at this creature who isn't really you
115
because you're separate from them as you're in this narrative mode.
116
And you can kind of, it's like, oh, I get it.
117
Like, I get you.
118
You're okay.
119
You know, here's a really scared, lonely human.
120
And again, you didn't use the word scared and lonely.
121
You just mentioned the fact that this person hasn't left their house and,
122
you know, hasn't eaten in a few hours and maybe needs to take a shower.
123
And you're seeing this person, you have a little bit of compassion for them.
124
That's ultimately what we try to get to a little bit.
125
Now you might also experience momentary feelings of shame or guilt or self -loathing.
126
And with these things, like with all negative emotions that we don't want to experience, we're just going to observe them moving through our cognition as
127
if they are bits of driftwood in a flowing body of water.
128
And our cognition is that river.
129
And we're just going to watch them drift away.
130
Now your goal might be to fill two pages with that observation practice, looking at all the gross, grimy details of your situation.
131
And when I say gross and grimy, by the way, I'm not actually imposing judgment on you or your situation.
132
I'm just aware that that might be how it feels to you right now.
133
That's certainly how it's felt for me.
134
I've turned to this practice of redemption journaling when I have felt the worst about myself.
135
And I've used this basic practice of observation to create distance.
136
And I look at all the things I don't like
137
and there's something cathartic about writing down all the things I don't like in just very detached clinical prose.
138
I think you'll have a similar experience.
139
But once you've said you've reported on all the details you need to report on, you feel like your job is done, typically that's two pages.
140
Sometimes it's one page.
141
But once you've done that, then you're going to close the journal and you're going to step away
142
and you are going to systematically get back in your body.
143
And the way you do this is through initiating a metabolic response.
144
You're going to get your heart rate to speed up.
145
You're going to get yourself either really hot or really cold.
146
You're going to reset your situation.
147
This can look like a lot of different things.
148
You need to assess what you're capable of right now.
149
I don't want you to push yourself past your limits or hold yourself to a standard that is unreasonable for you.
150
Otherwise, you won't do anything.
151
This might be going for a walk outside.
152
This might be going for a run outside.
153
This might be doing a full workout.
154
It might be getting into a sauna if you have access to
155
that or taking a really hot shower or a really cold shower.
156
It might mean eating a meal.
157
It might mean moving a little bit gentler through your life over the next 15 minutes and cleaning the kitchen,
158
doing the dishes, resetting your living space.
159
You're basically going to impose some level of physical effort over your life in the physical realm to change your situation.
160
You want to basically snap out of the thinking mode that you've been in.
161
After you've done all those things, you're going to feel like a different human being.
162
And it really takes a lot less than people realize.
163
Like one little shock to the body, a good shock, don't tase yourself,
164
one little shock to the body is often enough to feel like a human being again.
165
But you need to feel something in your body
166
and then you can come back to the page
167
and then I want you to do the exact same practice but focusing on some of the nicer details.
168
So you can say, you can report on the experience you just had.
169
The water landed cold on my skin like little pinpricks of
170
the high pressure water from the shower crashed upon my skin like little pinpricks of light.
171
Whatever comes out of you.
172
The geometric proportions of my freshly made bed are soothing my mind.
173
Whatever it is, okay?
174
You're just going to write little details.
175
I've surely beaten this horse to death and then back to life and then dead again on this point.
176
So we're going to move on.
177
You are ultimately not your obsessive ruminative thoughts.
178
You are not your thoughts.
179
You've probably heard that before, but you can hear it a hundred thousand times and that might not get you out of the spiral.
180
What will get you out of the spiral is action. And what
181
that action can sometimes start with is just creating a little
182
bit of distance in your cognition by just reporting on the details.
183
Report on the details.
184
You can fill multiple pages like this
185
because again you don't have to think about what to say
186
you don't have to make any judgments about yourself
187
you don't need to know yourself you don't need to find yourself
188
you are just a consciousness moving through the most insane adventure of your life
189
it's the only adventure you'll live it is your life okay you are you are a consciousness
190
and I want you to just report on what's coming in through your senses and then let the interpretation happen later.
191
But in the modern world, we've fallen into a cycle of constant obsessive interpretation.
192
And we often forget to live in our bodies and to just be here.
193
And I hope that these things don't sound like bumper sticker cliches to you.
194
I hope that there's something in these words that rings true for you.
195
I want you to practice the skill of living through writing the physical details.
196
And then from there, then you can start to, you know, maybe make interpretations or draw connections, conclusions through the stuff you've observed.
197
But when you're really overwhelmed, when you're spiraling, just start with that.
198
Redemption journaling.
199
Start with the chopped details, write everything that's wrong in the physical realm.
200
Give me the evidence.
201
Don't tell me how to feel.
202
Don't tell yourself how to feel.
203
Just write down what happened, what occurred, things that happened in the material realm.
204
And then take a shower, go for a walk, go for a run, get in the sauna, change your body's physical state.
205
Eat some food, drink some water, make some tea, light some incense, come back, write down the good details.
206
You're going to feel like a human being again.
207
You are in control of your life.
208
I promise you, you can do this.
209
This is, by the way, the exact practice that got me in the flow of writing
210
and got me to write my second book and my first book that I don't have right now, How to Run Away from Home,
211
which is available in all my links everywhere.
212
Let me know if you have questions on the writing process or journaling.
213
I'm not an expert.
214
I'm just a guy who's trying to stay sane in the modern world through writing and creative work.
215
And if that resonates with you, then I invite you to join me.
216
I think that's it.
217
Okay.
218
Bye.
Scarica l'app
Tutto ciò che serve per parlare fluentemente
Pronuncia con IAVoto per ogni frase
Pratica IPAPadroneggia ogni suono
VocabolarioCostruisci il tuo lessico
Gioco di vocabolarioImpara giocando
Stesso Canale
B21
How to get out of creative block (today)
Daily ConversationWorking Adults
B22
How to write every single day (even if you have no ideas)
Daily ConversationWorking Adults
B2How I got addicted to creative writing (instead of scrolling)
Business EnglishUniversity StudentsWorking Adults
B22
How I trained my mind to create instead of consume
Daily ConversationWorking Adults
B25
How to write like a human being, not a robot
Business EnglishUniversity StudentsWorking Adults
B29
How I write for 4+ hours a day with no distractions
Business EnglishUniversity StudentsWorking Adults
B2How to replace doomscrolling with creative writing
Business EnglishUniversity StudentsWorking Adults
B2How to become a smart human being in the age of AI
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Video consigliato
B11
123 frasi
A Practical Walkthrough & Answering Your Questions About Interstitial Journaling
Daily ConversationWorking Adults
B21
148 frasi
How to take back control of your life? | English Podcast | Listening & Speaking Practice
Daily ConversationWorking Adults
B211
49 frasi
Doing These 5 Things Every Day Will Rewire Your Brain
Daily ConversationWorking Adults
B11
509 frasi
How to Exit Your “Lazy” Girl Era & Change Your Life | You're Not Lazy or Unmotivated
Daily ConversationWorking Adults
C13
81 frasi
The #1 Journalling Method for Brain Health You Need to Know | Dr. Arif Khan
Daily ConversationUniversity StudentsWorking Adults
B11
124 frasi
The habit you don't realize is making you miserable
Daily ConversationWorking Adults
B12
59 frasi
Change Your Habits, Change Your Life
Daily ConversationWorking Adults
B21
215 frasi
How to Journal: 4 Ways to Journal for Growth, Clarity & Becoming Your Best Self
Daily ConversationWorking Adults
B11
616 frasi
9 Small Things That Will Help You Feel Amazing Again
Daily ConversationWorking Adults
B21
199 frasi
Finally, I Focus on Myself | Pages From My Old Diary | Gentle English Podcast #mindfulness
Daily ConversationWorking Adults
B22
33 frasi
When you think like a victim, this happens. @Dr.ShadeZahrai #jayshetty
Daily ConversationWorking Adults
Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “How to take back control of your mind through journaling”. Le parole che ritornano più spesso: detail, write, practice, physical. Questo video contiene 218 frasi e 2572 parole da ripetere con lo shadowing. Il parlato dura 12:37. Chi parla va veloce, circa 204 parole al minuto: aspettati suoni legati e ridotti. Il 87% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è facile da seguire.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| spiral sostantivo | /ˈspaɪɹəl/ | spirale |
| reader sostantivo | /ˈɹi.dɚ/ | lettore, lettrice |
| judgment sostantivo | /ˈd͡ʒʌd͡ʒ.mənt/ | giudizio |
| observation sostantivo | /ˌɑbzɚˈveɪʃn̩/ | osservazione |
| shock sostantivo | /ʃɔk/ | trauma, trauma emotivo |
| gross aggettivo | /ɡɹoʊs/ | grossolano, grave |
| lazy aggettivo | /ˈleɪ̯zi(ː)/ | pigro |
| chop verbo | /t͡ʃɑp/ | tagliare |
| adventure sostantivo | /ədˈvɛn.t͡ʃə/ | avventura |
| helpful aggettivo | /ˈhɛlp.fl̩/ | disponibile, utile |
| aspect sostantivo | /ˈæspɛkt/ | aspetto |
| conclusion sostantivo | /kənˈkluːʒən/ | conclusione |
| lonely aggettivo | /ˈloʊnli/ | solo, solitario |
| emotion sostantivo | /ɪˈməʊ.ʃən/ | emozione |
| consciousness sostantivo | /ˈkɑnʃəsnəs/ | conoscenza, coscienza |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| write down verbo | sottoscrivere, annotare | |
| go through verbo | attraversare | |
| come back verbo | tornare | |
| fill out verbo | /fɪl ˈaʊt/ | compilare |
| speed up verbo | /spiːdˈʌp/ | stringere i tempi |
| stand up to verbo | tenere testa | |
| think up verbo | ideare, inventare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- Maybe you're overwhelmed with cheap dopamine, media, stimulation.
- Here's what you do for your first sentence.
- Maybe you're sitting in your room.
- Maybe you're lying in bed.
- What's another small, basic, material realm observation you can make?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect continuous have/has been + -ing — un’azione iniziata prima e ancora in corso | have been driving · has been staring |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | you've just done · have created · you've done |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | are surrounded · are not informed |
| Possibilità con “might / may” might/may + verbo — qualcosa di possibile ma non certo | might be · might call · might say |
Pronuncia a cui fare attenzione
Chi parla usa 119 contrazioni e forme ridotte, come you're, don't, you've. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: empathy /ˈɛmpəθi/, bandwidth /ˈbændwɪdθ/, cathartic /kəˈθɑɹtɪk/, loathe /ˈloʊð/, soothe /suːð/
- I suoni “sh” e “zh”: interpretation /ɪnˌtɜːpɹəˈteɪʃən/, observation /ˌɑbzɚˈveɪʃn̩/, shock /ʃɔk/, redemption /ɹɪˈdɛmpʃən/, conclusion /kənˈkluːʒən/
- Parole lunghe — attenzione all’accento: interpretation /ɪnˌtɜːpɹəˈteɪʃən/, unreasonable /ʌnˈɹiːz.(ə)nə.bl̩/, initiate /ɪˈnɪʃ.i.eɪt/, stimulation /stɪm.jʊˈleɪ.ʃən/, metabolic /mɛtəˈbɒlɪk/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: helpful /ˈhɛlp.fl̩/, overhead /ˈəʊvəˌhɛd/
- Consonante finale — senza aggiungere una vocale dopo: judgment /ˈd͡ʒʌd͡ʒ.mənt/, shock /ʃɔk/, gross /ɡɹoʊs/, chop /t͡ʃɑp/, aspect /ˈæspɛkt/
- /æ/ — più aperta della “e”: aspect /ˈæspɛkt/, narrative /ˈnæɹ.ə.tɪv/, snap /snæp/, lamp /ˈlæ̝mp/, compassion /kəmˈpæʃ.ən/
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 spiral, reader, judgment.
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.