シャドーイング練習: How To Actually Be Disciplined (Consistently) - 動画で英語スピーキングを学ぶ

I struggled with discipline for the majority of my life.

I couldn't wake up early unless I absolutely had to because of work.

I couldn't get myself to do things I knew were good for me, such as meditating and going on walks every day.

I couldn't get a nofap streak past like three days.

And I could not stop wasting hours of my day on YouTube and social media.

And keep in mind, this was during a period of my life where I was aware that I needed to change.

I wanted to change.

I wanted to improve myself.

So the longer this went on, the more and more I struggled to be disciplined on these things, the lower and lower my self-trust became.

Which that alone wreaked havoc on my mental health.

I mean, I thought that I wanted to do these things and yet I just couldn't do it.

And the thing about discipline is, without it, you stay exactly where you are.

Just continuing to struggle with the things you're struggling with in this endless downward spiral.

And because of this, you will never reach consistency with the efforts you're trying to make, and therefore that life that you wish to have, that the discipline is the vessel to get to,

will just remain nothing more than fiction.

But it doesn't make sense, right?

We have all these super disciplined alpha male gurus telling us

that we just need to be more disciplined

and we look at their lives

and they accomplish many of the things we wish to accomplish and they credit it all to their supreme level of discipline.

And I, like many people watching this video, didn't know that these disciplined gurus, these role models, these motivational speakers,

were actually making the situation worse for us.

Because we're constantly consuming this content that tells us, well, you just don't want it bad enough, you're not working hard enough, you just need to be more disciplined, bro.

While simultaneously, they're flashing their lifestyle, their success, their money, their relationships, and telling us that if you were disciplined by me, you would have this too.

And what this does is all the guys that are consuming this content, and that are trying to be disciplined and failing, it just increases their sense of hopelessness.

It lowers their self-image.

Which, and I'll get into this more later, but it is actually further programming their mind to be less disciplined.

Well, what if I told you that these businessmen, these athletes that got there, didn't actually get there through sheer brute force willpower?

Well, that is the case because that would be impossible.

Because willpower is a limited resource.

Imagine you're in a room

and you are overwhelmed by this smell of the most delicious chocolate chip cookies you have ever smelled in your entire life.

The sweet, savory aroma fills the air, and you look across the room and see all of those cookies there.

Not only cookies, but all other kinds of delicious chocolate treats.

But instead of being able to walk over and eat them, you have to sit and eat a fucking radish.

Well, there was actually a study that did exactly this.

They threw a bunch of participants in this very room, and while some Some of them were perfectly allowed to go and eat whatever they want, they didn't have any instructions.

Others were instructed to sit in there and just eat the radish

and resist the temptation and the smells and the yumminess of the chalky chip cookie over there.

And after this happened, all participants were taken into another room where they had to work on this seemingly unrelated puzzle.

A puzzle that required persistence, aka willpower.

And what they found is that those who had to sit in

that room and eat the radish while resisting all the treats gave up way

Earlier than the people who were allowed to eat whatever they want

and then just came and worked on the puzzle

Because the radish people already used up so much of their mental energy their willpower

Trying to resist the cookies therefore they couldn't last very long with the puzzle

So right off the bat with this information The first thing

we can do is just start to be more greedy with your mental energy, with your willpower, with your decision-making.

This is why so many millionaire entrepreneurs wear the exact same clothes and eat the exact same foods every single day,

because that's one less thing to try to think about or use up mental energy on.

But while that's a great place to start, it's not enough.

So as we now know, if all of those successful people actually just relied on willpower to get where they are, it would have ran out, just like it does for the rest of us.

But if willpower isn't the answer, then what actually makes the disciplined disciplined?

It's because the real reason they have this seemingly effortless discipline is because their minds are programmed to do so.

And when something is part of your subconscious programming, your mind's programming, it becomes the default.

Therefore, willpower isn't actually always required from them because they aren't actively resisting anything,

compared to you, which has to actively resist your current programming to do the disciplines you wish to do.

But imagine if something like working out or being productive felt as effortless as tying your shoe, for example, combined with most of those urges you get to do the bad habits,

to do the bad things, disappearing.

Because most of these urges are just surfacing into your consciousness from the subconscious programming.

And finally, since most of the discipline is coming effortlessly, you now have a much higher reserve of willpower

that you can tap into if something comes along your way that you actually have to use willpower on.

So what if this bottleneck of discipline was removed from your life?

Would there be anything else really standing in the way besides time from you and your goals, or would it just be a seemingly effortless progression to what you want out of life?

This is the level that the elite, high-performing men are on.

Same with the gurus that preach

Discipline they just don't understand that the reason they're so disciplined is

because of this mental programming Therefore they think preaching just be disciplined bro is more than enough advice for you

But after you watch this video, you're not gonna have to listen to them anymore You're not gonna have to deal with all

that shitty advice because you'll know how to actually Reprogram your mind to be disciplined

So the first reason why you haven't been able to be as disciplined as you'd like to be is

because Your reasons suck and I know what you're thinking.

No, no, I do have good reasons to be disciplined I do have a strong why to do all this

that is exactly what I thought to when I was sleeping in and playing with my wiener and watching YouTube all day.

Because one thing our egos are very good at is convincing

us the reasons we have to do the things we do are perfectly valid and good enough.

But in reality, that's not the case.

If it was the case, you wouldn't have clicked on this video.

So we need to understand that our brains will find the quickest path to the outcome it desires.

So if your reasonings for doing the things you do is, for example, well, I want to be successful

so I can have time freedom so I can do the things I want to do, which is hang out and play video games or be successful so I can track beautiful women and have sex with them,

your brain's going to go, well, you can play Fortnite and watch porn right now.

And you trying to resist doing those things is using up that willpower reserve.

This is why a lot of guys have to just keep watching those same motivational videos over

and over and over because they don't have good enough whys within them.

So they need to hear something blasting why they should do something

and be disciplined and work hard into their consciousness just in order to be disciplined for little bursts here and there.

And the best way to detach and combat these urges when they appear is by building the skill of mindfulness.

And the best way to do this is through meditation.

I have a free five-day guided meditation series in the description below.

You can check out after this video.

So in order to actually rewire your mind to be disciplined on these disciplines you wish to do, you need to alter your reasonings.

Now, there's two types of reasonings.

There's two types of why.

You can have what you're working towards and also what you're running away from.

Right now, let's start with what you're running away from because often it's more powerful.

The mouse that's running away from a cat

that wants to eat it is going to run faster than a mouse just running to some cheese.

100

So in order to develop this anti-reasoning, you need to figure out what happens if I don't get disciplined?

101

What happened if I don't do these things?

102

What happens if I don't change?

103

And not just a week from now, a month from now, six months from now, but one, two, three, four, five, 20 years from now.

104

If you do not change, what does your life look like?

105

Spoiler alert, it does not remain the same.

106

It is going to get worse and worse and worse over time.

107

And then you have to take that and ask yourself, well, why is that bad?

108

And you have to think about all the mental suffering, the lack of fulfillment, the shit excuse of a life you're going to be in,

109

and generate those negative emotions that creates the cat that you're going to run away from.

110

And then you need to figure out what you're moving towards.

111

What are your goals in life?

112

And whatever they are, I promise you, they're not good enough.

113

Why do you want that goal?

114

Why is that?

115

Take your goal and ask yourself why at least five times in order to get to a core goal, like something that is truly what truly drives you

116

and you may not even know what that is right now and it may surprise you to discover that.

117

For example, I was in a call with one of my mental mastery students

118

and he was telling me how he was struggling to wake up early in the morning.

119

He always would get up, hit snooze and go back to bed.

120

And at first he was trying to ask me if there's any sleep tactics or any hacks to once you wake up, stay up and go about your day.

121

But I asked him, why do you want to wake up early.

122

And his answer was super generic.

123

Well, it's productive.

124

I'll have more time in the day.

125

And then I asked him, why do you need more time in the day?

126

Why do you need to be more productive?

127

And he couldn't give me a reason.

128

So it's like, no shit.

129

You don't have the discipline to wake up early.

130

You have no actual reasoning to be up early compared to how I developed my discipline to wake up early.

131

And it was because I need more time in the day to be productive

132

and to get work done because I need to reach a certain level of financial freedom

133

and success because I want to retire my mother

134

and I want to be an amazing role model for my baby brothers as they're growing up.

135

I need the money that success will bring because I want to achieve the best human experience I possibly can.

136

And the other side of that is if I don't, I will feel like I have wasted my life

137

and it will send me into a depression and I will just every time I see my mom continuing to work

138

unretired continuing to struggle to pay bills my baby brothers don't have a role model to grow up

139

and watch it would cause me so much immense depression

140

and suffering you see why it's so easy for me to get up early

141

because i need to there is no negotiating my way out of it

142

so do this as an exercise go on a piece of paper a document a journal

143

and write these things out

144

and i promise you whatever your reasons are at first they are not good enough over time keep prying and prying

145

and prying until you can get to the source of why you want to do something get Get

146

that crystal clear future vision of the life you want for yourself and those you care about.

147

And get a crystal clear vision of the life that you are fucking terrified of ending up in.

148

And what's going to happen is over time as you dwell on these things, as you read these things over, as you visualize these things,

149

you are going to begin to program that subconscious part of your mind to work towards that.

150

And when you're able to gain the clarity on why, waking up early, working a couple extra hours a day, eating healthy, going to the gym, quitting pornography, quitting video games,

151

quitting drugs, is required to get to that future you want.

152

They are the vessels that will carry you there.

153

Your brain's going to realize that and be like, okay, this is what we do now.

154

We need to do this.

155

And that is going to become your default.

156

And once you start doing this and you're doing all these disciplines you want to do, it is going to enter the second phase, which is shifting your identity.

157

There was a study done in 2011 that tracked 205 people for a week.

158

They all had these blackberries that would constantly

159

ping up and ask them questions throughout their day regarding discipline and motivation and willpower.

160

And this research found a huge paradox in human psychology.

161

All of the people who would answer these surveys and say things like, I'm very disciplined, I have a lot of self-control,

162

had fewer instances throughout their day-to-day life in that week where they had to be disciplined, where they had to resist temptation.

163

Compared to the people who didn't see themselves as very disciplined, who didn't see themselves as in control,

164

they reported way more instances of having to resist temptations and use willpower and try to be disciplined,

165

which means the people who believe that they are super self-controlled and have strong willpower didn't have to use

166

as much self-control and willpower.

167

Therefore, people who have an identity of a disciplined person actually use less willpower than other people.

168

And this is because, as we know, their unconscious default is to just be disciplined.

169

So what you need to do as you begin getting rid of these bad habits

170

and doing the disciplined things is view yourself already as a disciplined person

171

and let every single disciplined action you take further justify that identity to yourself.

172

Plus our brains love doing things that reinforce our previously held beliefs.

173

It actually releases dopamine from doing so.

174

This is why people are addicted to consuming content online that's about their political beliefs.

175

So what I didn't mention earlier is when I was going through

176

that period of having absolutely no discipline to do these things, I still went to the gym and worked out almost every single day.

177

It did not take an ounce of discipline from me to do so because

178

going to the gym was just part of my identity.

179

It was just something I did.

180

There was no rationalization, there was no resistance to get there.

181

It was just effortless.

182

So in your day-to-day life, whenever you feel lost, just zoom out to your reasons.

183

Gain the clarity on why these disciplines are the vessel to where you need to be.

184

And what that's going to do is that's going to cause you to do every single discipline thing

185

and not do every single bad habit with intense levels of intention.

186

Because you are doing the things

187

that you know you need to do to get the life you want and avoid the life you'd hate.

188

Plus it is going to be easy to remain consistent in this because it is who you are.

189

If discipline is the biggest thing you're struggling with right now

190

and you would like to know my exact protocol to unlock that effortless discipline,

191

that authentic confidence, that elite level of focus every single day through my exact mental reprogramming protocols, exactly how to transform your identity,

192

exactly how to reprogram the subconscious, consider checking out mental mastery in the description below.

193

But even when you do get disciplined, you know, you stop consuming all the bad content and start consuming all the good content,

194

you could still be negatively impacting your brain in performance by consuming content the wrong way.

195

So if you'd like to learn more about that.

196

I have this video on the screen right here where I explain exactly how to fix that.

197

That's it.

198

I really hope you learned something from this video.

199

I hope you're inspired to do the things I said, to be disciplined.

200

Thank you for watching.

201

Bye-bye.

✨ おすすめ動画

146 文

If You're Ambitious but Lazy, Watch This Samurai Lesson (Kaizen Method to Success)

Business 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「How To Actually Be Disciplined」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：disciplined, discipline, willpower。この動画には、シャドーイング用の文が201文、単語が2967語あります。音声の長さは14:25です。話す速さは速く、1分あたり約206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。単語の85%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
willpower 名詞	/ˈwɪlˌpaʊɚ/	意志力, 気力
resist 動詞	/ɹɪˈzɪst/	抗う, 抵抗する
consume 動詞	/kənˈsum/	消費する, 消耗する
cookie 名詞	/ˈkʊki/	クッキー, ビスケット
radish 名詞	/ˈɹæd.ɪʃ/	大根, ラディッシュ
puzzle 名詞	/ˈpʌzəl/	難題, 難問
pry 動詞	/pɹaɪ/	首を突っ込む, 詮索する
temptation 名詞	/ˌtɛmpˈteɪʃən/	誘惑
guru 名詞	/ˈɡʊɹ(ˌ)u/	グル, 教祖
reasoning 名詞	/ˈɹiːzənɪŋ/	推論
urge 動詞	/ɜːd͡ʒ/	催促する, せきたてる
motivational 形容詞		動機付けの
participant 名詞	/pɑːɹˈtɪsəpənt/	参加者, 関与者
clarity 名詞	/ˈklæɹ.ɪ.ti/	明快さ
consciousness 名詞	/ˈkɑnʃəsnəs/	意識, 人心地

動画に出てくる句動詞

単語	発音	意味
wake up 動詞	/ˌweɪk ˈʌp/	目覚める, 目を覚ます
check out 動詞		試験する, 検査する
get up 動詞		起きる
grow up 動詞		成長する, 大人に成る
give up 動詞		降服する

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。

What happened if I don't do these things?
What happens if I don't change?
What are your goals in life?
Why do you want that goal?
Why do you need to be more productive?

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
条件文 if + 節, will/would + 動詞 — 条件とその結果	If it was the case, you wouldn't have · if I don't, I will feel
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	be disciplined · were disciplined · are overwhelmed
関係詞節 who / which + 節 — 人や物について情報を加える	those who had · people who were · you, which has
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	have ever smelled · haven't been · have wasted

注意したい発音

話し手はyou're, don't, didn'tなど、短縮形や弱形を59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: authentic /ɔˈθɛn.tɪk/, athlete /ˈæθ.liːt/
「sh」と「zh」の音: radish /ˈɹæd.ɪʃ/, subconscious /sʌbˈkɑn.ʃəs/, temptation /ˌtɛmpˈteɪʃən/, meditation /mɛdɪˈteɪʃn̩/, accomplish /əˈkɑm.plɪʃ/
長い単語（アクセントの位置に注意）: participant /pɑːɹˈtɪsəpənt/, effortlessly /ˈɛf.ɚt.ləs.li/, rationalization /ˌræʃənəlaɪˈzeɪʃən/, pornography /pɔɹˈnɑ.ɡɹə.fi/, millionaire /ˌmɪl.i.əˈnɛə(ɹ)/

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。willpower, resist, consume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: How To Actually Be Disciplined (Consistently) - 動画で英語スピーキングを学ぶ

how to actually become disciplined in 9 minutes

Joe Rogan Motivation- Difficulty’s and laziness

The Quiet Power of Discipline | Ivy's English Podcast | English & Bloom

Si tu veux devenir discipliné, écoute ça

🔥 Your Brain Is Making You Lazy — Rewire It for UNBREAKABLE Discipline

5 ‘healthy’ habits that kept me fat

12 Micro Habits That Will Improve Your Life in the Next 6 Months

Learn Real-Life English: Things I Wish I Knew at 20

Are you making yourself miserable?

How I became DISGUSTINGLY DISCIPLINED and got my dream life (you can too)

THE 4 MINUTE SPEECH THAT WILL CHANGE YOUR LIFE | David Goggins (2021)