Pratica di Shadowing: I’ve Been Tracking My Habits Wrong (what I’m changing in 2026) - Impara a parlare inglese con i video
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In 2026, I'm changing the way I track my habits.
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You might know my habit tracker from last year.
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Simple, satisfying, useful.
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Takes 10 minutes to set up.
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This thing reached people all across the entire world.
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It changed people's lives and it changed my life.
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But after 400 plus days of using this method, I realized I was doing something fundamentally wrong.
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Well, let me explain.
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If we take a look back at 2025, it looks good.
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I mean, really good.
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100km ultra marathon, $110,000 raised for cancer research.
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I worked overseas, built a run club, moved out for a bit.
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I track my habits every single day of the year.
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The relentless consistency, the accolades, they sound sexy to say, and I was putting in the work.
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But now, for some reason, I have this feeling inside of me that I don't know if doing more is the route I want to take.
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It's hard to sit here after receiving all the positive feedback
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and the impact I've had on people and admit that it's time to change.
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But as I look back at the closing months of the year, I realized I was just chucking in habits for the sake of habit tracking.
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I wasn't intentional about change, about becoming the person that I wanted to be, about going deeper.
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So in my 2026 habit tracker, I actually made this book.
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I've decided to hyper focus on one habit every single month.
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One of my intentions for this year is not doing more things, but doing more of the right things.
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Because the whole reason I started tracking my habits a year ago was to design my life around an identity
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that I wanted to embody.
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And now, finally, I'm asking myself, who do I want to be?
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What habits does that person do every day?
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And as a result, I'm able to live that lifestyle of the person I want to be.
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So in this video, I'm walking you through how exactly I'm going to be tracking my habits this year.
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The setup, the strategy, the whole life.
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Let's get into it.
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Welcome to my new journal.
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We'll just run through the outside really quickly.
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We've got the sanctuary logo debossed in.
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Beautiful stitching around the edges and a nice little quote on the back.
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Take the time to design your life today through intentionality and consistency.
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We choose who we become.
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All right, so I have started this month.
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As you can see, we're about halfway through January.
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That's what I'm looking like right now.
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Let me break this all down for you.
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But first, I'm going to run you through a few exercises
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that I have in my journal to get you started into 2026.
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There's going to be timestamps on the video below.
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So just skip past this bit.
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If this doesn't apply to you, you just want to get straight into the habit tracking.
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We start off with the eulogy.
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I've written mine out.
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I find this to be a really, really cool activity.
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It makes me think about my legacy, what I want to leave behind in this world.
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I've written it all down on the left side here.
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A few prompts like, what were your core values?
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What did your family look like?
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What was your job?
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How'd you show up every day?
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Just answer these questions in a paragraph format.
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This follows on to the next activity, which is looking at the trends of your eulogy.
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When you're talking about yourself from the perspective of your dead, this is really easy to pick apart, like the good pieces that you want from your life.
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Some examples from me are passion, enthusiasm, and curiosity.
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Things like that you can write down, expand upon.
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These are just activities that you have to get really vulnerable with, very honest.
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They're really good.
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Turning the page, instead of looking at all the positives that you want going into 2026, I've put in some limiting beliefs.
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Now, I thought I didn't have a lot of limiting beliefs.
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I'm quite delusional with what I can do.
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One limiting belief for me is it could all crumble apart through my fingertips, everything I've built.
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Just be honest with yourself.
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It's hard.
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It might take a bit of time to realize, holy shit, I've been thinking about this over and over.
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Why is that a limit for myself?
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So with your priorities, I've sectioned them into four different categories.
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If you want to, you can change these.
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I feel like a lot of them interlink a little bit.
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So you've got like learning and then also you work, like you've learned through your work as well.
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This is sort of where it is, like these solid ones.
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And then these dotted lines is where I would like them to be.
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And then the last page, I just got five vulnerable questions that are just hard hitting.
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And I love to ask myself at a really transitional time in my life.
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I feel like going into the new year, everyone's feeling a bit transitional.
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And then some 2026 goals.
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And then I've also written down my anti-goals, which is a really good practice to get into.
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Things that you don't want to give up.
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For me, quality time with people I love, not chasing what others want, creating what I want to make.
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I'm not gonna give those things up.
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That's gonna allow me to go even deeper into these goals.
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Other than that, that's it.
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This is how you can set up my habit tracker, which I'm gonna show you.
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And also just as a final exercise, this was inspired by my girlfriend.
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It's a letter to your future self.
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Mine is quite personal.
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I'm not meant to be opening this, but for the sake of the video, this will be the last time I open it.
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I've given myself 50 bucks because I never really treat myself.
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Go buy yourself something nice since you never do.
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You deserve it.
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What a f*ing year.
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what a year to come there's something about this year
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that just feels it feels on like donkey kong
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and also an extra activity that i didn't add in is a vision board
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so putting down almost your goals into visual formats more collaging i love to collage i am the cut
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and paste king let's get into how i'm tracking my habits i spoke a lot about intentionality
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and this method is intentional Still, as you can see, nothing has really changed too much.
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There's just more graphs.
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This is October of last year.
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You can see just how many habits I was tracking here.
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And then what do we've got?
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We've got habits, habit points.
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And then how do you feel?
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It was very focused on the quantity side of habits rather than the quality side of habits.
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That's the biggest change I'm making this year.
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So what I'm going to be doing is memorable moments slash a winning streak.
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So writing down one thing every single day and then moving on to doing
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Ticking off my baseline habits my non-negotiables that if I do every single day
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Will impact myself in a positive way without taking away too
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much time I'm gonna be focusing on just one habit for the rest of of this spread.
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So this month I'm focusing on reading,
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reading 30 pages a day and therefore I have created sort of this system to really focus in on what that means.
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30 pages a day at the very top here.
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Underneath I've got a new book and then I've got a daily quote tally as well.
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And then these three graphs give me an indication of how this is actually making me feel in my life.
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So we've got pages read here and then underneath that we've got mood and stress.
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And because I only read 30 pages, how did this affect my mood?
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How did this affect my stress levels?
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It seems overwhelming, but it's actually very, very simple when practiced.
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And let me show you exactly how I'm going to set this up.
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I'm just going to take you to the back of my book, which by the way, God damn, this book is so nice.
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So now that we've got our page ready, all that we're going to need is a multicolored pen.
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Helps with different graphs, different colors, and a ruler to help you get that straight line.
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And obviously, you're going to want a gridded book.
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Gridded is a must.
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It's a non-negotiable, people.
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Like, come on.
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First of all, month down, January.
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So you've got your days along the side, your memorable moments sitting above.
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I'm going to use this to write a single memorable thing.
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One line, super easy, takes one second.
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You just got to think back to your day prior.
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People get really confused when I do this.
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I write down a memorable moment the morning after the day happens.
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You can also do this at night.
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That's also a good option.
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I recommend this to be the first thing or the last thing that you do in your day.
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Let's rule up the second page.
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Now this is very important.
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That's why I'm gonna lock in.
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Woo!
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It was quite annoying with this big, fluffy thing in my face.
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We'll manage though.
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So along here, this is where your habits are gonna go.
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And now, the change is this month, I'm gonna minimize as many habits as I can.
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Now obviously, I still wanna track the things
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that I know are non-negotiable in my life
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that I could easily slip off exercise creatine speak to stranger
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bang there you go that's all you need keep this as minimal as possible
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because what comes after here is much more important the big change is actually implementing more graphs here let's say
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that you want to track you want to get off social media next month gain time all right lovely
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so this is going to be screen time all right so those those are all the graphs set up.
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We've got screen time, phone pickups, and deep work.
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So this is actually looking really, really good.
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I'm going to add a few things.
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So you could have doom scrolling at the very end here.
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And that could be almost your pillar habit.
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But anyways, I don't want to tick doom scrolling.
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If the whole thing is about getting off social media.
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And I just want to focus on how my screen time
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and my phone pickups affect my deep work
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So I guess I'm treating this almost as like more of
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a science experiment now Keeping one variable the same not using your phone not doom scrolling
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and seeing how that affects these three graphs Now let's go through a morning.
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It's not actually as hard as it seems
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So let's say it's the 4th of January gonna look back onto the 4th and say God
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What a day the fourth was oh my god.
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I remember I remember I went on a surfing trip and I Rode a shark.
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That's your memorable moment.
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That's a win riding a shark.
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Are you kidding me?
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Surfing that counts as a bit of exercise.
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We'll chuck that down I did have my creatine in the morning and spoke to someone out in the water.
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It's a good chat I'm gonna look back into my phone
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because I was out in the water all day and an hour Hour 27.
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You should jot that in.
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Hour and a half.
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Phone pickups.
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37. And then deep work because I was out on the surf all day.
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I did not work.
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So we're going to put that down as zero.
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Doom scrolling.
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I didn't.
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I didn't.
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I was living because that's what I wanted to do.
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Get off socials.
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Enjoy the world.
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Go for a surf.
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Ladies and gentlemen, that's my habit tracker.
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I don't want life to just be one big optimization
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that I have to do this and then do that
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and then do this and by the time I'm freaking I'm exhausted from doing good habits
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that will give me longevity but won't give me a freaking stress-free life that I enjoy.
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I'm dialing in in 2026 Maybe you should too
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if you want to know how I journal in these pages
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and what I'm writing and all the rest of it I'll leave a link to another video
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that I just released on my journaling system And if you're still here, you're telling me something about yourself.
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I can read into the type of person you are.
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And you want change this year.
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You're interested in learning a bit more about yourself.
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I salute you.
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I salute you.
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I say, good luck.
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We're going to do something incredible.
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We are.
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I'm so excited for you.
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I'm so excited for this year.
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Track your habits.
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But most of all, be intentional about where you want to go.
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The life you want to live, design it.
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Because it's well within your capabilities.
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Goddamn.
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Thank you so much for watching.
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Goodbye.
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Vocabolario e note di pronuncia per questa lezione
Questo video contiene 217 frasi e 2199 parole da ripetere con lo shadowing. Il parlato dura 12:12. Chi parla va veloce, circa 180 parole al minuto: aspettati suoni legati e ridotti. Il 83% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole meno comuni del video, con pronuncia e significato:
- habit /ˈhæb.ɪt/ (sostantivo) — abitudine, consuetudine. An action performed on a regular basis.
- graph /ɡɹæf/ (sostantivo) — grafico. A data chart (graphical representation of data) intended to illustrate the relationship between a set (or sets) of numbers (quantities, measurements or…
- surf /sɝf/ (verbo) — surfare, fare surf. To ride a wave on a surfboard; to pursue or take part in the sport of surfing.
- doom /duːm/ (sostantivo) — sorte, fato. Destiny, especially terrible.
- belief /bɪˈliːf/ (sostantivo) — credito, credenza. Mental acceptance of a claim as true.
- distress /dɪˈstɹɛs/ (sostantivo) — angoscia, pena. Physical or emotional discomfort, suffering, or alarm, particularly of a more acute nature.
- format /ˈfɔːɹ.mæt/ (sostantivo) — formato. The layout of a publication or document.
- mood /muːd/ (sostantivo) — umore, cattivo umore. A mental or emotional state, composure.
- sake /ˈseɪ̯k/ (sostantivo) — causa. Cause, interest or account.
- vulnerable /ˈvʌln(ə)ɹəbl̩/ (aggettivo) — vulnerabile. More or most likely to be exposed to the chance of being attacked or harmed, either physically or emotionally.
- grid /ɡɹɪd/ (sostantivo) — griglia, grata. A rectangular array of squares or rectangles of equal size, such as in a crossword puzzle.
- chuck /t͡ʃʌk/ (verbo) — tirare, scaricare. To playfully give a light touch, stroke, tap, etc., to someone, especially under the chin.
- consistency /kənˈsɪs.tən.si/ (sostantivo) — coerenza, costanza. Local coherence.
- tick /tɪk/ (sostantivo) — zecca. A tiny woodland arachnid of the suborder Ixodida.
- confused /kənˈfjuːzd/ (aggettivo) — confuso. unable to think clearly or understand
I phrasal verb che sentirai
- get off (verbo) — scendere. To move from being on top of (something) to not being on top of it.
- set up /ˌsɛt ˈʌp/ (verbo) — preparare, installare. To make ready for use.
- look at (verbo) — guardare. To observe or watch.
- write down (verbo) — sottoscrivere, annotare. To produce or set (something) down in writing; to record something.
- come after (verbo) — seguire. To pursue or follow; to pursue with hostile intent.
- come on /ˌkʌm ˈɒn/ — dai dai!. Come along with me; join me in going.
- do in (verbo) — uccidere, finire. To kill or end; to defeat.
- give up (verbo) — arrendersi. To surrender (someone or something); to inform on (someone).
Pronuncia a cui fare attenzione
Chi parla usa 88 contrazioni e forme ridotte, come I'm, I've, gonna. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: underneath /ˌʌndɚˈniθ/, marathon /ˈmæɹəθən/, enthusiasm /ɪnˈθuziæzəm/
- I suoni “sh” e “zh”: intentional /ɪnˈtɛnʃənəl/, transitional /tɹænˈzɪʃənəl/, passion /ˈpæʃən/, intentions /ɪnˈtɛnʃənz/, indication /ɪndɪˈkeɪʃən/
- Parole lunghe — attenzione all’accento: intentional /ɪnˈtɛnʃənəl/, consistency /kənˈsɪs.tən.si/, transitional /tɹænˈzɪʃənəl/, priority /pɹaɪˈɒɹɪti/, experiment /ɪkˈspɛɹ.ə.mənt/
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 habit, graph, surf.
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | I've had · I've decided · have started |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | activity, which is · goals, which is |
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.