シャドーイング練習: BECOME INSANELY DISCIPLINED IN 40 DAYS | BE UNRECOGNIZABLE - 動画で英語スピーキングを学ぶ
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365 文
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You don't need a new year, a new environment, more motivation or a completely different life.
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You need 40 days of doing what you said you would do.
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40 days.
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That's it.
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40 days of keeping promises to yourself.
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40 days of getting up when you said you would get up.
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40 days of praying when you said you would pray.
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40 days of doing the work even when nobody is watching.
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40 days of putting your phone down when you know you have something more important to do.
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40 days of choosing what will build you over what will entertain you.
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40 days of saying no to the version of you that has spent years negotiating with herself.
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Because maybe your biggest problem isn't that you don't know what to do.
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Maybe you already know.
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You know you need to wake up earlier.
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You know you need to stop procrastinating.
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You know you need to pray more.
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You know you need to take better care of your body.
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You know you need to stop wasting hours scrolling.
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You know you need to finish what you start.
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You know you need to stop giving everybody access to your time and energy.
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You know you need to work on that goal you've been talking about for months.
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You know.
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But knowing has never been your problem.
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Doing has.
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And that is what these next 40 days are about.
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Not becoming perfect.
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Not becoming a completely different human being overnight.
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Not waking up at 5am just so you can post about it.
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Not building some impossible routine that lasts 4 days and collapses on the 5th.
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This is about something much deeper.
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It's about becoming a woman who can trust herself.
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Because there is something powerful that happens when you repeatedly do what you said you were going to do.
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You begin to trust yourself.
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When you say, I'm going to wake up at 6.
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And you wake up at 6, you trust yourself a little more.
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When you say, I'm going to pray before I touch my phone, and you actually do it, you trust yourself a little more.
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When you say, I'm going to work on my goal for one hour, and you sit down and do the hour,
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you trust yourself a little more.
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When you say, I'm not going to spend tonight scrolling for three hours, and you put the phone down, you trust yourself a little more.
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And eventually something changes.
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You stop being the woman who is always promising herself that she will change.
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You become the woman who changes.
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And that is the woman we're building over these 40 days.
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But before you build her, you have to be honest about the woman you are right now.
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Because you cannot change what you refuse to confront.
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Days 1 to 5.
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Get brutally honest with yourself.
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For the first 5 days don't try to impress yourself.
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Don't create some elaborate routine.
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Don't buy a new planner.
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Don't announce your transformation to everybody.
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Sit down with yourself.
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And get brutally honest.
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Where are you right now?
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Not where do you want to be.
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Not where do you pretend to be.
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Where are you actually?
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How do you spend your mornings?
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What do you do when nobody is watching?
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Where does your time go?
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What do you do every day that you know is making your life worse?
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What have you been procrastinating?
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What have you been avoiding?
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What do you keep saying you'll do soon?
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What habit are you secretly embarrassed by?
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What conversation do you need to have?
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What boundary do you need to establish?
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What goal have you abandoned?
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What have you been blaming on circumstances when, if you're honest, you've simply been inconsistent?
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This isn't about attacking yourself.
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It's about telling yourself the truth.
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Lamentations 3 verse 40 says, Let us examine our ways and test them, and let us return to the Lord.
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Examine your ways.
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Not somebody else's.
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Yours.
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Because sometimes we're so busy looking at what everybody else is doing that we never stop to examine ourselves.
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And you cannot build a disciplined life while lying to yourself about your current one.
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So for these first five days, observe yourself.
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Notice where your time goes.
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Notice what triggers your procrastination.
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Notice when you reach for your phone.
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Notice what makes you quit.
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Notice what you repeatedly promise yourself and repeatedly fail to do.
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Don't judge it.
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Study it, because awareness is the beginning of change.
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Days 6 -10.
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Remove what is making discipline harder.
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Sometimes you're asking yourself to become more disciplined while keeping everything around you designed for distraction.
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Your phone is beside your bed.
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Notifications are constantly going off.
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Your room is chaotic.
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Your schedule is chaotic.
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You have 10 unfinished things demanding your attention.
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You follow hundreds of people online.
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You consume motivational content all day but rarely act on any of it.
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And then you wonder why you can't focus.
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You need to understand something.
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Your environment matters.
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You don't have to depend on willpower for everything.
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Make the right thing easier.
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Make the wrong thing harder.
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Put your phone away when you're working.
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Remove unnecessary notifications.
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Clean your room.
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Organize your workspace.
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Prepare what you need the night before.
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Delete apps that consistently steal your attention.
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Stop following accounts that constantly make you compare your life to somebody else's.
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You are not trying to become boring.
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You're trying to become intentional.
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There is a difference.
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You don't need to eliminate every enjoyable thing from your life.
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You need to stop allowing entertainment to consume the time you were supposed to use to build your life.
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Your environment should remind you of who you're becoming.
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Not constantly pull you back toward who you've been.
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Days 11 to 15.
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Take back your mornings.
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Your morning is not the entire day.
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But it can set the direction of the day.
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And if the first thing you do every morning is pick up your phone and enter everybody else's world,
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you have already surrendered your attention before you've even entered your own.
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You wake up.
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You check messages.
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You scroll.
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You watch somebody else's life.
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You see somebody else's achievement.
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You see somebody else's relationship.
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You see somebody else's body.
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You see somebody else's business.
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You see somebody else's vacation.
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And suddenly, before you've even brushed your teeth, you're comparing your life to 20 different people.
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No. Take your morning back.
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Wake up.
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Make your bed.
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Wash your face.
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Drink water.
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Pray.
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Read scripture.
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Think.
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Plan.
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Then work.
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It doesn't have to be complicated.
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The goal is not to create a beautiful morning routine for Instagram.
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The goal is to create a morning routine that makes you more grounded.
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And please don't make the mistake of thinking that discipline means waking up at an extreme hour.
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If you sleep at midnight and force yourself to wake up at 4am every morning
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because you saw somebody on the internet doing it, that's not automatically discipline.
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Sometimes discipline is simply going to bed on time.
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Sometimes discipline is getting enough rest so that you can function properly the next day.
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Discipline is doing what is necessary, not doing what looks impressive.
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Days 16 to 20.
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Stop negotiating with yourself.
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This is where things get serious.
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Because you are going to discover that you don't always feel like doing the things you said you wanted to do.
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And this is where most people quit.
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They say, I don't feel motivated today.
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I'm tired.
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I'll do it tomorrow.
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I'll make up for it later.
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I'm not in the mood.
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And the problem isn't that you're tired.
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The problem is that you've trained yourself to believe that your feelings get the final vote.
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They don't.
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Your feelings are real.
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But your feelings are not always instructions.
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You can feel tired and still do something important.
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You can feel afraid and still move forward.
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You can feel uncomfortable and still remain consistent.
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You can feel unmotivated and still keep your word.
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That's discipline.
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There will be mornings when you don't want to get out of bed.
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Get up.
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There will be days when you don't want to exercise.
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Move your body.
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There will be evenings when you want to abandon the plan.
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Don't.
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There will be moments when procrastination feels easier.
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Do the thing.
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Not because you're trying to punish yourself.
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Because you're teaching yourself that discomfort does not control you.
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Galatians 6 verse 9 says, Let us not become weary in doing good.
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For at the proper time we will reap a harvest if we do not give up.
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If you keep quitting every time something becomes uncomfortable, you will never know what consistency could have produced in your life.
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So for these 5 days, practice doing things you don't feel like doing.
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Small things, but do them.
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Days 21 -25.
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Take back your attention.
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Your attention is one of the most valuable things you own.
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And you are giving it away too cheaply.
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You wake up and give it to your phone.
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You give it to social media.
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You give it to gossip.
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You give it to unnecessary arguments.
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You give it to people who don't even know what they're doing with their own lives.
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You give it to videos you don't remember watching.
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Then you get to the end of the day and say, I don't have time.
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You had time.
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You gave it away.
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For these five days become protective of your attention.
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When you're working work.
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When you're praying, pray.
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When you're studying, study.
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When you're resting, rest.
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Stop doing everything halfway.
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Stop watching television while scrolling through your phone, while replying to messages while trying to work.
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Your mind was not designed to live in constant fragmentation.
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Learn to be fully present again.
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Set periods where your phone is away.
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Eat without scrolling.
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Walk without scrolling.
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Sit without needing entertainment.
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Let yourself be bored.
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You might discover that your mind becomes clearer when it is no longer constantly being stimulated, and then you can finally hear yourself think.
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Days 26 -30.
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Discipline your body.
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You cannot separate discipline from how you treat your body.
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This isn't about becoming obsessed with your appearance.
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It's about stewardship.
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Move your body.
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Eat with intention.
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Drink water.
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Get enough sleep.
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Take care of yourself.
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Stop treating your body as though it exists only to satisfy your cravings.
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Sometimes the most disciplined decision isn't saying yes to something.
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It's knowing when to say no. No, I don't need this.
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No, I'm not eating just because I'm bored.
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No, I don't need to stay awake until 2am.
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No, I don't need to skip movement because I don't feel motivated.
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No, I don't need to punish my body to prove that I'm disciplined.
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Your body needs care, not hatred.
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You are not becoming disciplined because you hate yourself.
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You are becoming disciplined because you value the life God has given you.
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Days 31 -35.
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Become a woman who finishes.
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This is one of the biggest transformations you're going to make.
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Finish.
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Because there are people with incredible potential who will never experience what
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that potential could have produced because they keep starting and never finishing.
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You start the book.
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You don't finish it.
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You start the course.
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You don't finish it.
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You start exercising.
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You stop.
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You start the business.
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You abandon it.
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You start praying consistently.
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You disappear.
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You start working on yourself.
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Something happens.
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You stop.
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You're constantly beginning.
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And constantly beginning can feel productive because beginnings are exciting.
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But transformation is usually built in the middle.
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The boring middle.
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The repetitive middle.
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The part where nobody is clapping.
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The part where you aren't seeing results yet.
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The part where you have to keep going simply because you said you would.
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So for these 5 days, pick something you've been avoiding and finish it.
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Not 10 things.
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1. Finish.
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Because every completed promise strengthens your identity.
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You begin to see yourself differently.
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You realize, I actually can trust myself.
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And that is powerful.
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Days 36 -39.
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Raise your standard.
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Now that you've spent more than a month practicing discipline, you need to decide what the new standard is.
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Because the goal isn't to survive 40 days and then return to your old life on day 41.
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Ask yourself, what does the disciplined version of me no longer tolerate?
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What does she no longer make excuses for?
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What does she no longer entertain?
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What does she no longer repeatedly postpone?
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What does she no longer accept from herself?
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Maybe she no longer stays up all night scrolling.
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Maybe she no longer starts her day with social media.
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Maybe she no longer says yes when she desperately needs to say no.
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Maybe she no longer allows people to constantly interrupt the life she's trying to build.
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Maybe she no longer speaks to herself with hatred.
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Maybe she no longer waits for motivation.
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Maybe she no longer tells everybody every detail of what she's building.
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Maybe she has learned that privacy can protect progress.
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Your standards determine your direction.
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And when your standards rise, your life eventually has to rise with them.
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Day 40 look back.
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And now you arrive at day 40.
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Look back.
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Look at the woman who started.
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She was tired.
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She was distracted.
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She was inconsistent.
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She had goals she kept postponing.
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She had promises she kept breaking.
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She kept waiting for the perfect moment.
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She kept thinking she needed a different life before she could become a different woman.
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And now look at you.
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Maybe everything isn't fixed.
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Maybe your bank account hasn't suddenly changed.
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Maybe you haven't achieved every goal.
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Maybe your circumstances are still the same.
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But you are not.
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Because now you know something you didn't know before.
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You know that you can do hard things.
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You know that you can keep your word.
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You know that you can walk away from distractions.
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You know that you can say no. You know that you can start again after a bad day.
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You know that you don't have to obey every feeling.
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You know that consistency is possible.
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And most importantly, you've learned that discipline isn't about becoming a machine.
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It's about becoming trustworthy with what God has placed in your hands.
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Proverbs 25 verse 28 says, like a city whose walls are broken through is a person who lacks self -control.
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Self -control protects you.
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Discipline protects your future.
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And the woman you're becoming deserves protection.
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So don't make these 40 days another challenge you complete and forget.
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Let them become the beginning of a new standard.
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Because the goal was never to become unrecognizable to everybody else.
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The goal was to become unrecognizable to yourself.
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To look at your old habits and say, I don't live like that anymore.
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To look at your old excuses and say, I don't talk like that anymore.
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To look at your old distractions and say, I don't have time for that anymore.
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To look at your old patterns and say, that was me, but it isn't me anymore.
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And maybe nobody notices immediately.
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That's okay.
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You don't need applause.
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A seed doesn't make noise while it is growing underground.
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Keep growing.
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Keep praying.
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Keep working.
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Keep showing up.
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Keep your promises.
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Because one day, the results that nobody could see will become impossible to ignore.
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And when that day comes, people may call it overnight success.
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They won't know about the mornings you got up when you didn't want to.
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They won't know about the nights you put your phone away.
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They won't know about the prayers nobody heard.
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They won't know about the days you wanted to quit but didn't.
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They won't know about the sacrifices.
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They won't know about the 40 days.
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But you will.
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And God will.
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So don't wait for January.
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Don't wait for Monday.
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Don't wait until you have more money.
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Don't wait until you feel confident.
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Don't wait until life becomes easier.
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Don't wait until somebody comes to rescue you.
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Start with what you have.
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Start where you are and start keeping the promises you keep making to yourself.
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Because you don't need a completely different life.
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You need to become a completely different steward of the life you already have.
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40 days.
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40 days of discipline.
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40 days of obedience.
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40 days of consistency.
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40 days of choosing purpose over pleasure.
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40 days of choosing your future over your impulses.
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40 days of becoming the woman you keep saying you want to be and
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when day 40 comes I don't want
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you to say thank god the challenge is over I want
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you to say this is just who I am now
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because discipline was never supposed to be a temporary challenge it was supposed to become part of you
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so begin and this time don't just make another promise to yourself keep it
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このレッスンの語彙とスピーキングのポイント
このスピーキングレッスンは、動画「BECOME INSANELY DISCIPLINED IN 40 DAYS」を教材にしています。 繰り返し出てくる語は次のとおりです：discipline, longer, becoming。 この動画には、シャドーイング用の文が365文、単語が2771語あります。 音声の長さは17:11です。 話す速さは1分あたり約161語で、日常会話に近い自然なペースです。 単語の88%は英語の頻出3,000語に含まれるため、語彙は分かりやすいです。
この動画の重要語彙
動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。
| 単語 | 発音 | 意味 |
|---|---|---|
| discipline 名詞 | /ˈdɪsəplɪn/ | 規律 |
| pray 動詞 | /pɹeɪ/ | 祈る, 祈祷する |
| scroll 名詞 | /skɹoʊl/ | 巻物, スクロール |
| routine 名詞 | /ɹuˈtin/ | 日課, ルーティン |
| repeatedly 副詞 | /ɹɪˈpiːtɪdli/ | 繰り返して |
| bore 動詞 | /boɹ/ | いらいらさせる |
| transformation 名詞 | /ˌtɹæns.fɔɹˈmeɪ.ʃən/ | 変形, 変換 |
| examine 動詞 | /ɪɡˈzæmɪn/ | 調べる |
| verse 名詞 | /ˈvɝs/ | バース |
| abandon 動詞 | /əˈbæn.dən/ | 放棄する, 断念する |
| distraction 名詞 | /dɪsˈtɹæk.ʃən/ | 逆上 |
| compare 動詞 | /kəmˈpɛɚ/ | 比べる, 比較する |
| discover 動詞 | /dɪˈskʌvə/ | 発見する, 見つける |
| habit 名詞 | /ˈhæb.ɪt/ | 習慣 |
| motivation 名詞 | /ˈmoʊ.tə.veɪ.ʃən/ | 動機, モチベーション |
動画に出てくる句動詞
| 単語 | 発音 | 意味 |
|---|---|---|
| get up 動詞 | 起きる | |
| wake up 動詞 | /ˌweɪk ˈʌp/ | 目覚める, 目を覚ます |
| look back 動詞 | 振り返る | |
| give up 動詞 | 降服する | |
| pick up 動詞 | 拾う, 拾い上げる | |
| show up 動詞 | 現れる | |
| sit down 動詞 | 座る, 腰掛ける |
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。
- Where are you right now?
- How do you spend your mornings?
- What do you do when nobody is watching?
- Where does your time go?
- What do you keep saying you'll do soon?
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 |
|---|---|
| 現在完了進行形 have/has been + -ing — 以前に始まり今も続いている動作 | you've been talking · have you been procrastinating · have you been avoiding |
| 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 spent · has never been · you've simply been |
| 関係詞節 who / which + 節 — 人や物について情報を加える | woman who can · woman who is · woman who changes |
| 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 | was not designed · being stimulated · is usually built |
注意したい発音
話し手はdon't, you're, I'mなど、短縮形や弱形を106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: strengthen /ˈstɹɛŋ(k)θən/, trustworthy /ˈtɹʌst.wɜː.ði/
- 「sh」と「zh」の音: transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, negotiate /nəˈɡəʊ.ʃi.eɪt/, punish /ˈpʌnɪʃ/
- 長い単語（アクセントの位置に注意）: repeatedly /ɹɪˈpiːtɪdli/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, consistency /kənˈsɪs.tən.si/, consistently /kənˈsɪstəntli/, motivation /ˈmoʊ.tə.veɪ.ʃən/
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: scroll /skɹoʊl/, repeatedly /ɹɪˈpiːtɪdli/, rarely /ˈɹɛəɹli/, differently /ˈdɪf.ə.ɹənt.li/, importantly /ɪmˈpɔɹ.tənt.li/
- /v/ — /b/ にならないように、上の歯を下唇に当てる: verse /ˈvɝs/, discover /dɪˈskʌvə/, motivation /ˈmoʊ.tə.veɪ.ʃən/, overnight /əʊvə(ɹ)ˈnaɪt/, motivate /ˈmoʊ.tɪ.veɪt/
- /f/ — 「フ」ではなく、上の歯と下唇で出す: transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, refuse /ɹɪˈfjuːz/, sacrifice /ˈsæk.ɹɪ.faɪs/
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。discipline, pray, scroll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。