Pratica di Shadowing: How to wake up feeling refreshed » 3 essentials - Impara a parlare inglese con i video
Creazione lezione...
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Hello, my name is Izzy.
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I'm a medical student at Cambridge University, currently on a gap year, learning Mandarin and also working with a health tech startup.
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Waking up feeling tired is something that almost all of us experience from time to time.
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In this video I'm going to share with you three things
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that help me wake up feeling refreshed and full of energy every day.
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If you'd like to skip ahead, these three things are light, water and mindfulness.
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Ever since I was old enough to be in charge of my own sleeping habits, I have been a night owl.
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I was that stereotypical teenager who would stay up late and then wake up at noon if I were given the choice.
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This means that mornings have always been a bit of a struggle for me.
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You know that feeling when your alarm goes off
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but your bed feels so comfortable and amazing and so warm
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and the last thing you want to do is step out of your bed.
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Then I would often end up repeatedly hitting snooze and
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when I finally did negotiate myself out of bed I would feel groggy and just awful.
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As a medical student I have had to get used to waking up much much earlier than my natural preference.
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Here are three things that have been genuinely invaluable to helping me wake up earlier still feeling refreshed and alert.
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Firstly my light alarm.
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Light is key to setting our body clock and can also help us to wake up more gently than a sound alarm.
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Back when I was still using sound alarms on my phone
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I would often find myself being rudely awakened and then just immediately hitting snooze, as my body didn't have time to adjust to being awake.
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Ever since using light alarms, I only ever use sound alarms as a backup option.
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For example, if I have an exam the next day, then I'll always set an extra alarm just in case my first one doesn't go off.
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I used to use the Lumi body clock starter, but then I upgraded to the Philips Somnio wake-up light,
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which I've been using daily for the last two years and absolutely love and rely on.
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There are four things I really like about the Somnio.
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Firstly the light alarms simulated sunrise can go quite bright
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and definitely wakes me up in the morning without need for any sound alarm at all.
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You can also set how rapidly you want the Sun to rise
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and also how bright
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and you can even use it as a lamp at any time by just turning on the lamp option like so.
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Oops, I just realised it's been out of shot.
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There's lots of options for gentle sound effects such as birdsong or rain.
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Along with working as an alarm, it can also provide a simulated sunset,
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which is where it gradually dims down over time, down to nothing.
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And often I'll put this on in the background
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while I'm just listening to an audiobook or doing a meditation just before bed so that's a really nice way to relax.
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And finally I think it's quite aesthetic.
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I quite enjoy this sort of space-age doughnut shaped light and yeah so that's why I love the Philips Somnio.
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Having a light alarm helps me to take control of my own circadian rhythm, my own body clock, but a free option which anyone can access is sunlight.
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So obviously this is a bit limited by
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daytime and nighttime but if you wake up in the morning
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and first thing you open your curtains
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and let in a lot of bright light that will do a similar trick in terms of setting your body clock.
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My second favorite thing in the mornings to help me feel alert and refreshed is actually water.
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Around two years ago I decided to start a habit of
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drinking at least a cup of water every single morning as soon as I woke up.
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In Atomic Habits, which is a really good book by the way I highly recommend you check it out,
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James Clear talks about how environment can be a very powerful driver of habit formation and maintenance.
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So every night before bed, I refill my trusty water bottle with 500 millilitres of freshly filtered water and I just pop it by my bedside.
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And this means
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that as soon as I wake up from my light alarm I can just casually reach over
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and very easily down 500ml of pretty tasty filtered water first thing in the morning.
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And I found this really helps me to stay alert, hydrated and wake up in the morning.
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And also it means that I don't get
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so many headaches in the day
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because I feel like I start of the day already with 500ml of water
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so I'd highly recommend trying out drinking water first thing in the morning.
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The water bottle I use is a basic one from Amazon, it's pretty old now as I've used it for two years,
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which is the two years I've had this habit for and it's called the Iron 8 Leak Proof.
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The reason why I like this one in particular so much is
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because it has a small hole in the top of it just here
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and this means that it has a very smooth flow of water
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and without any of that annoying glugging that you get with bottles
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that don't have that small hole in the top to let the air in.
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Thirdly is my Zafu, or my meditation cushion.
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This is a buckwheat filled meditation cushion in colour zen black of course
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and I have popped this in the corner of my room just next to my bookshelf
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and whenever I see it it reminds me to meditate every morning and night.
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I've been meditating for around two years by now and it's honestly become something I enjoy so much.
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I think that feeling of calm and a peaceful quality of mind is just irreplaceable
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and I would highly recommend it if you haven't tried it before.
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Building mindfulness into my routine, including yoga and meditation, really helps me to wake up feeling fresh in three ways.
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Firstly, it gives me something to actively look forward to in the morning.
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This means that when I wake up early, I know the first activities I'm going to be doing are self-care activities
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that I actively enjoy and will help me to have a great day ahead.
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And this makes it so much easier to convince myself to get out of bed and feel excited for the day.
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Secondly meditation also helps me fall asleep faster at night by learning how to calm my mind
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and slow down racing thoughts this means that even after a packed day
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when I go to bed and I do my meditation before bed I can slow down those busy thoughts.
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Thirdly it also gives me a nighttime routine to look forward to and help me wind down before going to bed.
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As a reformed night owl I can very easily stay up past my bedtime
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and just do absolute nonsense into I don't know the very early hours of the morning
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but by having a nighttime routine
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that I actually look forward to including things like meditation I can more easily convince myself
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or tempt myself into thinking oh
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if I go to bed now then I get to do my evening routine
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and I quite like my evening routine why don't I go bed now.
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After a busy day of course meditation also helps to cultivate a peaceful quality of mind which is perfect for falling asleep.
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So those are three things that really help me to wake up feeling fresh every day.
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So light, water and mindfulness.
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I really hope these tips have been interesting or helpful in some way.
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Let me know in the comments whether you've tried any of these and if they worked for you.
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Thank you so much for watching if you've made it this far.
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If you enjoyed this video then please do check out some of my other ones they'll be around similar topics, on how to live a healthier and happier life and I'll see you soon.
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Thank you.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello B1 si basa sul video “How to wake up feeling refreshed » 3 essentials”. Le parole che ritornano più spesso: alarm, wake, bed, meditation, feeling. Questo video contiene 95 frasi e 1394 parole da ripetere con lo shadowing. Il parlato dura 7:59. Chi parla ha un ritmo naturale di circa 175 parole al minuto, vicino a una conversazione quotidiana. Solo il 81% delle parole rientra nelle 3.000 più comuni dell’inglese, quindi il lessico è impegnativo.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| alarm sostantivo | /əˈlɑɹm/ | allarme |
| habit sostantivo | /ˈhæb.ɪt/ | abitudine, consuetudine |
| refresh verbo | /ɹɪˈfɹɛʃ/ | rinfrescare |
| firstly avverbio | /ˈfɜɹstli/ | dapprima, prima |
| meditate verbo | /ˈmɛ.dɪˌteɪt/ | meditare, filosofare |
| thirdly avverbio | /ˈθɚdli/ | terziamente |
| cushion sostantivo | /ˈkʊʃən/ | cuscino |
| lamp sostantivo | /ˈlæ̝mp/ | lampada, lampadina |
| actively avverbio | /ˈæktɪvli/ | attivamente |
| convince verbo | /kənˈvɪns/ | convincere |
| filter sostantivo | /ˈfɪltɚ/ | filtro |
| audiobook sostantivo | /ˈɔdi.oʊbʊk/ | audiolibro |
| awaken verbo | /əˈweɪkən/ | svegliare |
| bookshelf sostantivo | /ˈbʊkˌʃɛlf/ | libreria |
| buckwheat sostantivo | /ˈbʌkʍiːt/ | grano saraceno, fagopiro |
I phrasal verb che sentirai
| Parola | Pronuncia | Significato |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | svegliarsi |
| look forward to verbo | non vedere l'ora | |
| go off verbo | esplodere | |
| slow down verbo | rallentare, decelerare | |
| check out verbo | investigare | |
| end up verbo | andare a finire, finire | |
| try out verbo | saggiare, collaudare |
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 | I've been using · I've been meditating · have been interesting |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | have been · have always been · have popped |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | Habits, which is · mind which is |
| Comparativi -er than / more … than — confrontare due cose | earlier than · more gently than |
Pronuncia a cui fare attenzione
Chi parla usa 23 contrazioni e forme ridotte, come don't, I'm, I've. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: thirdly /ˈθɚdli/, aesthetic /ɛsˈθɛ.tɪk/, rhythm /ˈɹɪð.əm/
- I suoni “sh” e “zh”: meditation /mɛdɪˈteɪʃn̩/, refresh /ɹɪˈfɹɛʃ/, cushion /ˈkʊʃən/, bookshelf /ˈbʊkˌʃɛlf/, freshly /ˈfɹɛʃli/
- Parole lunghe — attenzione all’accento: audiobook /ˈɔdi.oʊbʊk/, circadian /sɚˈkeɪ.di.ən/, irreplaceable /ˌɪə.ɹəˈpleɪ.sə.bəl/, stereotypical /ˌstɛɹ.iː.əˈtɪp.ɪ.kəl/, invaluable /ɪnˈvælju(ə)bl̩/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: habit /ˈhæb.ɪt/, hydrate /haɪˈdɹeɪt/, headache /ˈhɛdeɪk/
- Consonante finale — senza aggiungere una vocale dopo: habit /ˈhæb.ɪt/, mindfulness /ˈmaɪn(d)fʊlnəs/, refresh /ɹɪˈfɹɛʃ/, meditate /ˈmɛ.dɪˌteɪt/, simulate /ˈsɪm.jə.lət/
- /æ/ — più aperta della “e”: habit /ˈhæb.ɪt/, lamp /ˈlæ̝mp/, actively /ˈæktɪvli/, invaluable /ɪnˈvælju(ə)bl̩/, casually /ˈkæʒuəli/
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 alarm, habit, refresh.
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.