シャドーイング練習: 7 Tiny Micro Habits That will *ACTUALLY* change your life - 動画で英語スピーキングを学ぶ
練習モードを選ぶ
各モードは全画面の練習ルームで開きます。
223 文
文が短すぎたり長すぎる場合は、Editをタップして調整してください。
1
I refuse to believe that everyone cannot implement these seven micro habits within one day and completely transform their life.
2
But what even is a micro habit?
3
I hear you ask.
4
Well, we are going to uncover the seven micro habits that have completely transformed my life in the micro habits Oscars.
5
All the awards are timestamped here for your convenience.
6
If you would like to skip ahead and by the end of the video, I'm pretty sure you will know exactly what a micro habit is without me even having to tell you
7
because it is glaringly obvious what links all these habits together.
8
Sit tight because it is time for the awards ceremony to begin.
9
Starting with the best wellness micro habit.
10
As a doctor I cannot stand the amount of misinformation
11
that exists around your body and your health
12
and how being healthy has become so much more confusing than it needs to be.
13
Meaning that a lot of us decide to just completely give up altogether but being healthier means we are happier, we're more productive, we're more fulfilled and ultimately we just enjoy life more,
14
which is exactly why this micro habit had to come first.
15
The winner is the diversity jar.
16
I am fascinated by the evolving research into our gut
17
and the effects it has on everything from our immune system to our energy levels.
18
But if you are confused about the huge amount of contradictory information that exists around gut health, then you are not alone.
19
So much information on the internet is just designed to try and sell you something or even worse is completely incorrect.
20
But one well evidenced way to boost sugar health is eating a diet diverse in plant fibers.
21
But of course buying a wide variety of fruits
22
and veg every single week can be so expensive and lead to a huge amount of food waste.
23
The diversity jar however is a simple solution.
24
It's simply a mixture of foods that have one a long shelf life, two are neutral in flavor so that they can be added to loads of different meals and three,
25
packed with plant fibers.
26
I literally just add a couple of tablespoons onto every single
27
one of my meals to boost the diversity of plant fibers in my diet, thus contributing to a healthier gut microbiome,
28
thus improving my digestion, my immune function and even my mental health.
29
I have a full video coming out soon about everything you possibly need to know about gut health.
30
So if you would like to see that video, of course, make sure you're subscribed so you don't miss it.
31
But I guarantee that out of everything in that video, this micro habit is the easiest way to boost your gut health without even trying.
32
I use my diversity jar every single day and it honestly took me about 20 minutes to make.
33
Award number two, the best combined micro habit.
34
This micro habit is a combination of sweets as strawberries
35
and cream or sunshine and a beach and you're going to want to listen
36
if you currently have a habit of sticking on YouTube
37
when you're getting ready or popping on the radio in the car
38
or sticking the tv on when you're bored you are sleeping on an opportunity
39
because this micro habit transformed my productivity
40
and my growth the micro habit is matching the activity
41
that you are doing with content correctly let me explain content could be audio like music
42
or podcasts or visual like tv or film
43
and activities could be cleaning commuting getting ready anything where you have someone on in the background if you're anything like me.
44
So here's an example of how we pair properly.
45
Scenario A, you have a task that you are procrastinating, tidying your room, cleaning, even going out for a run.
46
You are going to pair it with content type one.
47
This is binge worthy, guilty pleasure content.
48
The content that serves no other purpose in your life other than pure joy.
49
I'm talking TV series, cringey rom-coms, your favourite YouTube channels, etc, etc, etc. These types of content are designed to keep you hooked
50
and you are capitalising on the vast amount of psychological research
51
that has gone into producing them to get you to do stuff that you don't want to do.
52
Now, Scenario B.
53
A neutral activity that you're not procrastinating.
54
Maybe it's getting ready in the morning, commuting or something you enjoy like cooking or painting.
55
You are going to intentionally pick content that is more in line with your goals.
56
educational, enriching, helping you become 1% better every single day
57
because the opportunity to consume content has arisen but you don't need an incentive to get the task done.
58
The most easy and efficient way I've got my hands on this sort of content is Skillshare.
59
Skillshare is the largest online learning community with the widest of breadth and depth of topics from illustration,
60
graphic design, photography, music, marketing, productivity and so much more.
61
So as it is the summer of learning, the next time that you need some of this content to consume, you're going to get yourself over to Skillshare.
62
You're going to find a class in an area that you want to level up in.
63
If you're a student and you choose to go back to school soon, then learn how to study anything based on science.
64
If you want to work out what goals you actually want to set for yourself, then maybe reach your goals.
65
Seven personal development exercises to build a life you love.
66
I want to make sure I remain focused and clear about what a life I love means to me.
67
And I am obsessed with how Skillshare has such a strong learn by doing approach to teaching
68
which is exactly why I love everything this class has to offer.
69
The options are endless but you're going to find a class, you're going to click play and you're going to watch
70
and wait as the time is seamlessly enriched with knowledge that you otherwise would have gone without.
71
If you're quick you can also click the link in my description
72
because the first 500 people to click the link will receive a free one month trial to Skillshare.
73
If you're familiar with compounding then you'll understand how just by getting 1% better every single day, you can create exponential results over time.
74
And consuming Skillshare is by far my favourite way to try and be 1% better every single day.
75
Three, the best biological micro habit.
76
I learned this biological micro habit in medical school
77
and I wish everyone knew it because you can literally hijack your body's nervous system and induce a state of relaxation.
78
And it is painfully simple, but first we have to talk about the science.
79
In your body you have the sympathetic nervous system and the parasympathetic nervous system.
80
When the sympathetic nervous system is activated this is what we know as fight or flight stress,
81
anxiety, panic, whereas the activation of the parasympathetic nervous system leads to relaxation.
82
There is a nerve in our body called the vagus nerve.
83
This nerve is part of the parasympathetic nervous system and
84
if we learn how to effectively activate it we can override our body and calm it down,
85
which of course, if you are able to do that in this stress-filled chaotic world, that's the closest there is to a magic pill.
86
So how do we harness the power of the mystical vagus nerve to reduce anxiety and promote relaxation?
87
We activate it by, drum roll please, breathing.
88
Yep, breathing before you switch off because you're a little bit annoyed at me at how horrifically simple that was, I want you to know that I dismissed breathing exercises too,
89
I thought that they were just encouraged as moments to have for yourself,
90
to be alone, to sit with your own thoughts before you make any rash decisions and as someone who is clinically impulsive,
91
that used to really irritate me because I thought what is breathing going to do?
92
Breathing is absolutely not going to take away these impulsive urges, stress and anxiety, little did I know that it is so much more intelligent than that.
93
Just by breathing in deeply enough through your nose that you expand your tummy and then slowly breathing out through your mouth, you stimulate your vagus nerve,
94
thus activating your parasympathetic nervous system, which research has shown significantly improves symptoms of anxiety and depression.
95
Practicing daily deep breathing is not only one of the easiest micro habits in this video, it's also the one that has the most profound effects.
96
If you would like to reach expert level of hijacking your nervous system, then yoga and meditation also stimulate the vagus nerve,
97
reduce stress and enhance your emotional wellbeing.
98
Award number four, the best productivity micro habit.
99
Constant connectivity is annihilating your productivity, turbocharging your stress and taking time away from actually working on your goals.
100
But in a world where regular beeps and flashes on our phone screen are the norm, how do we create an environment that is calmer,
101
more productive, improves focus and reduces stress.
102
I'm sure you've used focus mode before, but how many of us actually always remember to turn on focus mode when we want to get something done?
103
Well, recently I visited the Apple offices in London
104
and I was shook at how many automatic functions I have
105
not been utilizing effectively to improve my productivity without even trying the three features
106
that I learned about are going to be the basis of this micro habit
107
that is going to help you reclaim your time your focus
108
and your peace of mind number one auto location you can set a focus mode to turn on automatically
109
when you set a desired location.
110
For example, if you're a student, when you arrive at your university library, or if you have a bad habit of procrastinating at work,
111
then you can set it automatically turn on when you arrive at the offices that you work at.
112
Number two, auto time.
113
You can schedule an automatic focus mode to go on at certain times.
114
I personally have this set for every single day from 8pm to 8am.
115
Number three, auto apps.
116
So you can set an automatic focus mode to go on every time you use a certain app.
117
This is incredible if you're anything like me
118
and you use your phone for work
119
but every time you go on your phone in work you
120
get sucked into replying to a message then you're scrolling on social media
121
and before you know it you're down a hole researching the history of men synchronized swimming.
122
True story.
123
This means that your phone can be an effective tool without the distraction.
124
Goodbye constant connectivity hello digital boundary babe award number five is the best mental micro habit but
125
if you implement this 10 minute daily micro habit it could
126
also improve your digestion as well as your mental health this
127
micro habit is for my girlies who are over thinkers
128
and struggle to see sunlight every single day
129
so i'm an insufferable overachiever through
130
and through everything i do has to have a point whereas my boyfriend is a great influence
131
because he's not like that at all he's a lot more chill, he's a lot more laid back and
132
when he would say things to me like shall we go
133
for a walk my brain just wouldn't really compute I would
134
have questions like where is the walk what is the purpose of the walk what are we hoping to achieve
135
because in my head I thought what on earth is the
136
purpose of leaving the comforts of my flat to explore an area
137
that I live in
138
and know very well just to return back to my flat
139
maybe 20 minutes later empty-handed what have we gained what have we achieved?
140
And in my first year of being a doctor trying to manage YouTube alongside it, my days off weren't really days off at all.
141
They were days where I felt like a complete failure
142
if I didn't stay strapped to my desk for 12 hours straight and complete a to-do list that is taller than me.
143
Leaving the flat was not an option, having a break and getting fresh air, not an option.
144
As you can imagine, these were the days where my mental health crumbled.
145
I would be sat at my desk and the only thoughts going around in my head would be, you're not good enough, you'll never get there,
146
no one likes you, you're not good at anything, you have no idea what you want to do.
147
Classics.
148
Which of course made my wise wise boyfriend even more intent on taking me out for a walk
149
when I would say these things to him because of course he knew
150
that being stuck between four walls wasn't going to help that.
151
But I still couldn't see the light and the vicious cycle continued.
152
Until one day I stumbled on a reel done by a wonderful woman called Savannah
153
and Savannah said five words that would completely change my life.
154
Never trust an indoor thought.
155
Suddenly all the puzzle pieces came together.
156
I realised it wasn't just me that felt mentally horrific when I was stuck in indoor spaces.
157
Hell just look at what happened to everyone's mental well-being during the pandemic.
158
Even better, now my walk's had a purpose.
159
It was to fix my silly little mental health.
160
Now almost every single day after dinner myself and my boyfriend will go out for a 20 minute walk.
161
Not only is it good for my mental health, we get to have a chat, catch up on our day, get some fresh air, but engaging in light activity after meals can have a positive impact on digestion.
162
And it's the perfect opportunity to get some movement in
163
if I've had a particularly sedentary day at my desk here or at the hospital.
164
No sweat is broken.
165
It's enjoyable.
166
It takes 15 to 20 minutes and my life is infinitely better because of it.
167
Are you starting to get a rough picture of what micro habits are?
168
Six, the best fulfillment micro habit.
169
You know what really grinds my gears about self-development content on social media?
170
The word self.
171
It's all about you being the healthiest version of yourself
172
or you becoming the richest you can be or you becoming the smartest.
173
You, you, you, you, you.
174
Ignoring the research that that is a one-way ticket becoming incredibly unhappy and I have to say it unhappiness kills.
175
Let's look at the infamous blue zones, the areas of the world that have been studied extensively
176
because they're where people consistently live longer than anywhere else on the planet.
177
We debate and dissect the Okinawans diet and the effect
178
that it has on their life expectancy or the mountainous hills of Sardinia
179
and how much their inhabitants walk and thus could be the reason that they live longer.
180
But the Okinawans clearly don't eat the same as the Sardinians and you can't ship the Sardinian mountains over to Japan.
181
But there is one common thread amongst all the blue zones that we frequently ignore.
182
A sense of fulfillment and community.
183
No wonder so many of us are so unhappy when we're taught to constantly strive for us and us alone.
184
We've lost our focus on giving back, not just because it's the right thing to do, but it's also really good for our health.
185
This micro habit will boost happiness, reduce loneliness and build your self-esteem and fulfillment.
186
Daily random acts of kindness.
187
This does not need to be donating vast quantities of money every single day to charity.
188
It can be as simple as holding a door open for someone to let them through
189
or bringing a work colleague a snack or a coffee or paying someone a genuine compliment.
190
Literally anything, no matter how small, has the potential to create this ripple effect that uplifts both you and the people around you.
191
And it could take as little as 30 seconds.
192
Finally, the best creativity micro habit.
193
I love the modern world.
194
I love being able to order from over 50,000 restaurants in London on Deliveroo at the click of a finger.
195
I love being able to fall down a hole learning all about men's synchronised swimming from one Google search on my phone.
196
But most of all, I love being able to speak to my friends
197
and family in Wales from 200 miles away whenever I want.
198
But the modern world is killing our creativity and creativity isn't just about painting like Pablo Picasso.
199
Creativity
200
is a crucial part of all of our lives
201
because it is essential for problem solving and innovative thinking
202
and research has shown that this micro habit is going to improve both
203
but you may be shocked because it seems pretty counterintuitive.
204
The winner of this award is embracing boarding.
205
I know it might sound stupid but think about the last time that you were bored.
206
The modern world is sensory overload
207
which means we rarely get a chance to just be alone with our own thoughts but
208
allowing yourself to be bored leads to reflection and insights, fostering new ideas and solutions.
209
Embracing boredom not only enhances creativity, but it also could lead to a more fulfilled and balanced life.
210
The next time that you're waiting for an appointment or a bus, pause.
211
Allow yourself to embrace the secret weapon that is mind numbing boredom.
212
And watch as your brain steps up to the challenge of keeping you entertained.
213
Who can tell me what a micro habit is?
214
Well done, that is correct.
215
These have been seven tiny tweaks that you wouldn't even notice but can have profound effects on your physical health,
216
your mental health, your productivity and your success.
217
Even if I do say so myself, these seven micro habits are game-changing but how do you go about implementing them
218
or creating a daily routine that you can stay consistent with.
219
This video could be helpful on that journey and
220
if you enjoyed the micro habit Oscars then you may also enjoy the time management Oscars
221
which you can watch by clicking here.
222
If you enjoyed the video please don't forget to leave a like, comment, subscribe.
223
I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.
アプリをダウンロード
流暢に話すために必要なすべて
AI発音採点文ごとに採点
IPA練習すべての音をマスター
単語学習自分の単語帳を作る
単語ゲーム遊びながら覚える
📺 同じチャンネル
B25
BEST Study Routine that made me a TOP ACHIEVER (in HALF the time)
British AccentBusiness EnglishUniversity StudentsWorking Adults
B28
How to BUILD A ROUTINE That Will CHANGE YOUR LIFE & Stay Consistent
British AccentBusiness EnglishDaily ConversationUniversity Students
B25
BEST Goal Setting Strategy that made me a TOP ACHIEVER (every single year)
British AccentBusiness EnglishUniversity StudentsWorking Adults
B23
7 Habits of Top 1% Women
British AccentBusiness EnglishDaily ConversationUniversity Students
C14
Stop Letting Your Cycle Control Your Life | PMS & PMDD
British AccentDaily ConversationUniversity StudentsWorking Adults
B25
The MOST Powerful Brain Rewire Trick to Break Free from Feeling STUCK
British AccentBusiness EnglishUniversity StudentsWorking Adults
B24
HOW TO MAKE TIME FOR EVERYTHING (seriously): anti-procrastination routine, time management
British AccentBusiness EnglishUniversity StudentsWorking Adults
B23
How to *ACTUALLY* Start a Healthy Lifestyle in 2025
British AccentBusiness EnglishUniversity StudentsWorking Adults
B26
TOP 1% WOMAN ROUTINE: How I Stay Productive, Healthy & Balanced
British AccentBusiness EnglishUniversity StudentsWorking Adults
✨ おすすめ動画
B22
52 文
Food in my life! Eating habits in different countries. You are what you eat - agree?
Business EnglishDaily ConversationUniversity Students
B25
447 文
How to change your life by journaling in 2026
British AccentBusiness EnglishDaily ConversationUniversity Students
B12,700
11 文
The 7 Habits of Highly Successful Students (Part 6) 💯
American AccentDaily ConversationUniversity StudentsWorking Adults
B21
111 文
These 7 Habits Will Rewire Your Brain for Happiness
Business EnglishDaily ConversationUniversity Students
B21
136 文
You Have Time: 12 Ways to Educate Yourself Daily
Daily ConversationUniversity StudentsWorking Adults
B216
206 文
8 Tiny Japanese Habits That Will Transform Your Life Forever
Business EnglishDaily ConversationUniversity Students
B21
324 文
Make 2026 the Best Year of Your Life (Evidence-Based)
British AccentBusiness EnglishDaily ConversationUniversity Students
B21
372 文
i read a self-help book every day for a WEEK -- now i'm more confused than ever
Daily ConversationUniversity StudentsWorking Adults
B24
158 文
Advanced English Conversation: Our healthy daily habits
American AccentBusiness EnglishDaily ConversationUniversity Students
B219
72 文
How to Change Your Life in 5 Minutes a Day ⏱
American AccentBusiness EnglishDaily ConversationUniversity Students
このレッスンの語彙とスピーキングのポイント
このB2レベルのスピーキングレッスンは、動画「7 Tiny Micro Habits That will *ACTUALLY* change your life」を教材にしています。 この動画には、シャドーイング用の文が223文、単語が3112語あります。 音声の長さは17:16です。 話す速さは速く、1分あたり約180語です。音のつながりや弱く発音される音が多くなります。 英語の頻出3,000語に含まれる単語は81%だけなので、語彙は難しめです。
この動画の重要語彙
動画の中で特に難しい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| microwave 名詞 | /ˈmaɪkɹoʊˌweɪv/ | マイクロ波, マイクロウェーブ |
| productivity 名詞 | /ˌpɹɒdʌkˈtɪvəti/ | 生産性 |
| nerve 名詞 | /nɝv/ | 神経 |
| creativity 名詞 | /kri.eɪˈtɪv.ᵻ.ti/ | 創造性, 創造力 |
| digestion 名詞 | /daɪˈd͡ʒɛst͡ʃən/ | 消化 |
| procrastinate 動詞 | /pɹoʊˈkɹæs.tə.neɪt/ | 先延ばしにする |
| relaxation 名詞 | /rᵻˌlækˈseɪ.ʃən/ | 寛ぎ, 息抜き |
| consume 動詞 | /kənˈsum/ | 消費する, 消耗する |
| bore 動詞 | /boɹ/ | いらいらさせる |
| automobile 名詞 | /ˈɔː.tə.məˌbil/ | 自動車, 乗用車 |
| transform 動詞 | /tɹænsˈfɔɹm/ | 変形する, 変換する |
| embrace 動詞 | /ɛmˈbɹes/ | 抱擁する, 抱く |
| implement 動詞 | /ˈɪmpləmənt/ | 実行する, 実現する |
| boredom 名詞 | /ˈbɔɹ.dəm/ | 退屈 |
| connectivity 名詞 | 接続性 |
動画に出てくる句動詞
| 単語 | 発音 | 意味 |
|---|---|---|
| come out 動詞 | /ˌkʌm ˈaʊt/ | 出る |
| fall down 動詞 | /fɔl ˈdaʊn/ | 落ちる |
| give back 動詞 | 返す | |
| give up 動詞 | 降服する | |
| switch off 動詞 | 消す, 切る |
繰り返し練習したい文
動画に出てくる短く完結した文です。日常会話でそのまま使えます。
- A neutral activity that you're not procrastinating.
- Even better, now my walk's had a purpose.
- Who can tell me what a micro habit is?
この動画の文法
話し手がよく使っている文型を、動画の実際の表現とともに紹介します。
| 文型 | 動画での表現 |
|---|---|
| 現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している | has become · has gone · has arisen |
| 受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる | are timestamped · is just designed · can be added |
注意したい発音
話し手はyou're, don't, I'mなど、短縮形や弱形を50回使っています。聞こえたとおりの短い形で発音しましょう。
- 「th」の音: parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, sympathetic /ˌsɪm.pəˈθɛt.ɪk/, altogether /ɔl.tuˈɡɛð.ɚ/
- 「sh」と「zh」の音: relaxation /rᵻˌlækˈseɪ.ʃən/, rash /ɹæʃ/, distraction /dɪsˈtɹæk.ʃən/, intentionally /ɪnˈtɛn(t)ʃənəli/, vicious /ˈvɪʃəs/
- 長い単語（アクセントの位置に注意）: productivity /ˌpɹɒdʌkˈtɪvəti/, creativity /kri.eɪˈtɪv.ᵻ.ti/, parasympathetic /ˌpɛɹ.ə.sɪm.pəˈθɛt.ɪk/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, automobile /ˈɔː.tə.məˌbil/
日本語話者が苦手な音：
- /r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: relaxation /rᵻˌlækˈseɪ.ʃən/, reel /ˈɹiːl/, illustration /ˌɪləsˈtɹeɪ̯ʃən/, reflection /ɹɪˈflɛkʃən/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: microwave /ˈmaɪkɹoʊˌweɪv/, productivity /ˌpɹɒdʌkˈtɪvəti/, nerve /nɝv/, creativity /kri.eɪˈtɪv.ᵻ.ti/, vagus /ˈveɪ.ɡəs/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: fulfilment /fʊlˈfɪl.mənt/, transform /tɹænsˈfɔɹm/, fiber /ˈfaɪ.bɚ/, fulfill /fʊlˈfɪl/, profound /pɹəˈfaʊnd/
この動画での練習方法
- まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
- まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
- 自分の声を録音して元の音声と比べます。microwave, productivity, nerveなどの単語に特に注意しましょう。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。