シャドーイング練習: Epictetus' Secret to Breaking Bad Habits - 動画で英語スピーキングを学ぶ

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We live in an age of instant gratification.

Easy pleasures are all around us, and they constantly beg for our attention.

We can indulge in social media, online shopping, streaming, gambling, and mature content without even leaving the couch.

Various substances and junk food are widely available, at least in the West.

And so, many of us develop bad habits.

Some are rather innocent others can seriously undermine our well -being.

And many struggle to get rid of these bad habits, and may try for years only to relapse over and over again.

The Stoics understood this problem well.

They saw excessive desire as a passion, an irrational disturbance that, if we follow it, could get us into trouble.

Epictetus spoke extensively about how to deal with passions including the temptations that so often lead us astray.

In particular, he offered a piece of advice that many of us overlook when trying to break a bad habit.

This video explores a simple way to break bad habits, based on the wisdom of Epictetus.

His advice has helped me personally, especially in overcoming past habitual binge drinking and other unhealthy pleasures.

The passion the Stoics called epithumia is a desire or longing for some anticipated pleasure.

Something we hope to experience in the future.

It's the urge that sends us to the fridge for an unhealthy snack, or to the browser for a visit to the hub.

The more we give in to this urge, the stronger it tends to return later, as the habit becomes increasingly ingrained,

which is a mechanism that is well supported by modern psychology.

Hence, we build habits by repetition, which also applies to bad habits.

So, the key to breaking a habit is not to give in to it, refraining over and over again,

which weakens it every time we succeed.

The problem, however, is that it's easier said than done.

When we experience a strong desire, resisting it can be difficult.

It clouds our judgment and disturbs our rational thinking.

We forget about tomorrow and the long -term consequences of our actions because we want the promised pleasure so badly.

The regret, the guilt, and how we'll feel afterward are pushed aside.

All we seem to have eyes for is that promised pleasure, what the Stoics called hedone.

But once we have given in to desire and experienced hedone, which is often much shorter and less satisfying than we imagined,

we remember why we have told ourselves so many times not to do it.

We're now dealing with the consequences, and we're taking an oath to abstain.

But later, Here, we find ourselves repeating the action, as the temptation seems too strong to resist.

It's frustrating, it's disheartening, and we may feel it's a hopeless case.

But luckily, Epictetus has some advice for us.

If you are struck by the appearance of any promised pleasure, guard yourself against against being hurried away by it,

but let the affair wait your leisure and procure yourself some delay," said Epictetus.

Here we see a good example of what we might call stoic mindfulness.

Similar to Buddhist mindfulness, it requires us to pay close attention to what is happening within us.

In this case, it's the appearance of a promised pleasure and our reaction to it.

Instead of acting upon it or suppressing it, Epictetus asks us to pause for a moment.

Rather than letting ourselves be carried away by the desire for that pleasure, we take a step back and watch it.

This can be difficult, of course, especially when the desire is strong.

When the monster is still small and weak, it's much easier to defeat it, so to speak.

Once a desire gathers momentum, resisting it becomes much harder.

In my experience, it's important to notice the desire as soon as it arises, and it often creeps in very subtly.

And that's why mindfulness is so valuable.

It helps us become aware of these impulses before they take control.

So that's the first step.

Now Epictetus wants us to look into the future.

More specifically, he wants us to imagine two possible outcomes, one based on pain and regret, the other.. on joy and self -respect.

Let's begin with the first.

Then bring to your mind both points of time, that in which you will enjoy the pleasure and that in

which you will repent and reproach yourself after you have enjoyed it.

End quote.

Now, this part of the advice is pretty straightforward, and I'm sure you have tried it before.

We remind ourselves that even though we'll experience the pleasure, we'll also have to face the consequences afterward.

In other words, we look beyond the goody and consider the pain that may follow if we take it.

For many, that's enough.

When I think of the horrible hangovers I get after binge drinking, the depressive moods that could linger for days,

it's usually enough now to keep me from the booze when I'm tempted.

But it wasn't always that way, and it still isn't sometimes, to be honest.

In many cases, this approach just isn't enough.

Desire has a way of distorting our judgement.

We begin to bargain.

We tell ourselves that the consequences won't be so bad and that pleasure is totally worth the price.

And perhaps sometimes it is.

But often, we're simply being misled by the power of passion.

Now, as I mentioned before, Epictetus also wants us to visualize a positive outcome, saying, and set before you,

in opposition to these, how you will be glad and applaud yourself if you abstain.

Let's see what he's getting at with this.

Imagine we're still in waiting mode.

We're still on pause, observing the habit we're trying to break, feeling our desire for a specific pleasure.

Let's suppose fear didn't work.

What about positive reinforcement?

What if we traded an immediate, short -lived pleasure for a more durable and constructive one?

In today's world, pleasure usually means adding something.

An experience, a purchase, a meal, a drink, another episode, another scroll through TikTok.

We celebrate consumption, but we rarely consider the pleasure of not consuming, the pleasure of missing out.

One of these pleasures, Epictetus makes clear, is the satisfaction that comes from not giving in.

Whether the pleasure is a night of binge drinking, a session of overeating junk food, or spending the night on the hub,

or perhaps the hamster, we can give ourselves a round of applause for having resisted it.

Now, if that sounds a bit lame or unsatisfactory, here's what Epictetus said next.

And even though it should appear to you a seasonable gratification,

take heed that its enticing and agreeable and attractive force may not subdue you.

But set an opposition to this, how much better it is to be conscious of having gained so great a victory.

End quote.

By not giving in, we gained a victory.

We overcame, and we allow ourselves to feel great about it.

This may seem like a small thing, but it's a gift that keeps on giving.

We can return to this joy at any time of day.

We can keep reminding ourselves of how we have overcome temptation and feel satisfied every time.

Moreover, we have become stronger, while the habit has become weaker.

So, it's a victory with serious consequences.

And the more often we attain this pleasure, the more powerful we become.

Over time, we build a greater sense of accomplishment, self -respect, and confidence.

We begin to feel better about ourselves.

We look in the mirror and like what we see.

I mean, if that isn't a pleasure worth pursuing, what is?

The challenge, however, is seeing through the illusion of the promised pleasure and trusting the process.

We must remind ourselves that the satisfaction of victory indeed arrives after the desire has passed,

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and that it's far more enjoyable and rewarding than what we're missing out on.

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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「Epictetus' Secret to Breaking Bad Habits」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：pleasure, desire, habit, ourselves, Epictetus。この動画には、シャドーイング用の文が24文、単語が1337語あります。音声の長さは9:50です。話す速さは1分あたり約136語で安定しており、シャドーイングしやすいペースです。単語の82%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

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
habit 名詞	/ˈhæb.ɪt/	習慣
consequence 名詞	/ˈkɑn.sɪ.kwəns/	結果
passion 名詞	/ˈpæʃən/	激情
resist 動詞	/ɹɪˈzɪst/	抗う, 抵抗する
remind 動詞	/ɹəˈmaɪnd/	思い出させる
overcome 動詞	/ˌəʊ.vəˈkʌm/	克服する, 征服する
temptation 名詞	/ˌtɛmpˈteɪʃən/	誘惑
afterwards 副詞	/ˈæf.tɚ.wɚdz/	その後, それから
regret 動詞	/ɹɪˈɡɹɛt/	後悔する, 悔いる
judgment 名詞	/ˈd͡ʒʌd͡ʒ.mənt/	判決, 裁き
satisfaction 名詞	/sætɪsˈfækʃən/	満足
urge 動詞	/ɜːd͡ʒ/	催促する, せきたてる
pause 名詞	/pɔːz/	休止, 中断
satisfy 動詞	/ˈsætɪsfaɪ/	満たす
meal 名詞	/ˈmiːl/	食事, めし

動画に出てくる句動詞

単語	意味
miss out 動詞	逃す
see through 動詞	見通す, 透視する

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。

We’re now dealing with the consequences.
Imagine we’re still in waiting mode.
I mean… if that isn’t a pleasure worth pursuing, what 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 helped · have given · have told
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 pushed · are struck · be carried

注意したい発音

話し手はwe're, isn't, we'llなど、短縮形や弱形を22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: unhealthy /ʌnˈhɛl.θi/, gather /ˈɡæðɚ/, oath /ˈoʊθ/
「sh」と「zh」の音: passion /ˈpæʃən/, temptation /ˌtɛmpˈteɪʃən/, satisfaction /sætɪsˈfækʃən/, consumption /kənˈsʌmp.ʃən/, conscious /ˈkɑn.ʃəs/
長い単語（アクセントの位置に注意）: satisfaction /sætɪsˈfækʃən/, psychology /saɪˈkɑ.lə.d͡ʒi/, mechanism /ˈmɛk.ə.nɪ.zəm/, momentum /ˌmə(ʊ)ˈmɛntəm/, extensively /ɪkˈstɛn.sɪv.li/

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: horrible /ˈhɔɹ.ɪ.bəl/, rarely /ˈɹɛəɹli/, explore /ɪkˈsploɹ/, rational /ˈɹæʃ(ə)nəl/, leisure /ˈlɛʒə(ɹ)/
/v/ — /b/ にならないように、上の歯を下唇に当てる: overcome /ˌəʊ.vəˈkʌm/, arrive /əˈɹaɪv/, excessive /ɪkˈsɛsɪv/, observe /əbˈzɜːv/, extensively /ɪkˈstɛn.sɪv.li/
/f/ — 「フ」ではなく、上の歯と下唇で出す: afterwards /ˈæf.tɚ.wɚdz/, satisfaction /sætɪsˈfækʃən/, satisfy /ˈsætɪsfaɪ/, affair /əˈfɛɹ/, straightforward /ˌstɹeɪtˈfɔː(ɹ)wə(ɹ)d/

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。
通常の速度で一文ずつシャドーイングし、話し手のリズムに合うまで繰り返します。
自分の声を録音して元の音声と比べます。habit, consequence, passion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。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: Epictetus' Secret to Breaking Bad Habits - 動画で英語スピーキングを学ぶ

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