シャドーイング練習: how to become the best version of yourself (in 6 weeks) | Becoming Her Ep.1 - YouTubeで英語スピーキングを学ぶ
B2
If I asked you to describe what life would look like for the very best version of you,
294 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
If I asked you to describe what life would look like for the very best version of you,
2
what would your answer be?
3
What would their day look like?
4
What would they value?
5
How would they spend their mornings, their evenings?
6
What matters to them?
7
Maybe they would wake up a little earlier,
8
make a green juice and have breakfast with their family.
9
Maybe they would put their phone down while they ate dinner.
10
Maybe they would finally read that book or drink more water.
11
We could all describe how the very best version of us might spend their days,
12
but what we don't realise is that the only person standing in the way of becoming that person,
13
living that life, is you.
14
So, for the next six weeks,
15
I'm going to live like the very best version of me.
16
Let's see what happens.
17
You know, as much as I live for all things cosy,
18
even I am a little bit taken aback by the fact
19
that I'm wearing a full knitted outfit with a cup of tea in July.
20
The window's right behind you,
21
and it is a very, very rainy day here.
22
Before I get into what my 10 daily and three weekly non-negotiables are going to be for the next six weeks,
23
I really want us to do this together.
24
I really want you to do this with me.
25
Your non-negotiables might look exactly like mine,
26
or you might want to edit the list a little bit to include things that are really important to you personally.
27
So for example, one of yours might be that for one hour every single day,
28
you want to spend time with your children with no screens or something like that.
29
All that matters is
30
that we're showing up as the very best version of ourselves for the next six weeks
31
and we're going to do it all together.
32
Six weeks felt like a really good amount of time to truly kind of test
33
and reflect on how these changes actually impact your life
34
and how you're feeling and what you're achieving and all of
35
that kind of stuff and I guess kind of how your life changes
36
when you're not just daydreaming about the kind of person you wish you were
37
but you're actually making daily steps towards being that person.
38
Okay, this first one is probably the one that you've heard the most often.
39
I'm not saying I have to wake up by 6 or by 5am every single day.
40
All I'm committing to is waking up early enough every day
41
that I feel like I've got a head start on the day.
42
Making sure that I'm not sleeping in,
43
that I'm not waking up with 10 minutes before I need to be somewhere,
44
I'm not missing anything, and just waking up with enough time to pace my morning in the way that I want to.
45
That is going to look slightly different depending on what time you start work
46
or what time you have commitments in the morning.
47
Just think it's really important to start your day with a
48
feeling of control over your day rather than your day is about to take control of you
49
which is how it can sometimes feel when you wake up
50
and you're already running behind on the things you need to do in the day.
51
So that is my first daily non-negotiable.
52
My second non-negotiable is no phone before 9am,
53
after 9pm or during meal times.
54
This one I feel like is going to be the biggest game changer for me
55
because I just the other day actually had an example of why this is so important.
56
I woke up in the morning feeling great,
57
feeling positive about my day,
58
in a good mood, had loads of things planned,
59
was going to be really productive and the first thing I did was roll over,
60
open my phone, go into my emails and see an email
61
that basically said that I hadn't got something that I really wanted
62
and that just affected my mood for the rest of the morning.
63
I was feeling self-doubt, I was feeling down about it,
64
I no longer wanted to be productive and really really affected me
65
and I just found myself thinking I wish I hadn't opened
66
that email before I'd even given my day a chance to get started.
67
I also remember hearing that you're more like vulnerable and fragile in the first 30 minutes I think when you wake up.
68
Your brain is less resilient,
69
more susceptible to taking things in so it's really really important to just give yourself
70
that time in the morning
71
and I also think for a similar reason in the evening
72
rather than scrolling through other people's lives for an hour before you go to sleep just not doing that
73
and then not going on my phone during meal time is
74
really to tackle this attention deficit situation I think all of us are affected by this to some degree
75
but I've really noticed it in myself recently especially in the evening
76
when I'm watching a movie or something I keep reaching for my phone
77
which is such like a compulsive behavior and I hate it.
78
I really want to be more present in the moment that I'm actually in,
79
whether that's eating my meal,
80
whether that's watching a movie.
81
I want to be where my feet are as the saying goes
82
and I also just really noticed that mindlessly scrolling really gives me like brain fog
83
and negatively impacts my mood so I'm really excited to see how much that changes things because my prediction is a lot.
84
my third non-negotiable is 10 pages of a non-fiction book every
85
single day I am such a reader I love my books
86
if you watch any of my videos I'm always talking about
87
what I'm reading what books I've bought what books I'd recommend
88
but recently I've really got out of the habit of reading non-fiction I am very much in my fiction era
89
which I love and there is so much value to be found in fiction books.
90
People who say you can't get anything from fiction books just blow my mind
91
because you can get so much from them but there is also
92
so much value in non-fiction books and for some reason I just am not getting into them.
93
I guess because unlike fiction books not all of them have
94
that instant hook so I'm not really giving the books a fair chance
95
and I'm being again it kind of feeds into
96
that attention deficit thing rather than focusing on the book
97
and sticking with it I'm thinking I'll read something else I'll do something else I'll do
98
that another time and I should really know better than that
99
because I have learned
100
so much from non-fiction books a lot of how I live my life has come from things
101
that I have read in non-fiction books
102
so of course I'll still read my fiction books that's what I'm planning to do in the evenings
103
when I'm not scrolling on my phone probably in the mornings
104
with my cup of tea I'm going to do my 10 pages of non-fiction
105
which I actually started this morning which is why I keep pointing down there
106
because that's the book I was reading this morning
107
and I always take a highlighter and highlight the things
108
that stand out to me and I got so much just from doing
109
that for half an hour this morning that I just know this is going to be a really good one.
110
My fourth non-negotiable is get ready for the day within an hour of waking up.
111
So that's showered, skincare, makeup,
112
dressed, brush my teeth, all of the things within an hour of waking up.
113
This one is so important for setting the tone for the rest of the day
114
because as I said I work from home I can be
115
really guilty of doing the first couple of hours of my day in my pyjamas
116
but that's never good for productivity or how I feel about myself.
117
I feel like maybe it's along similar lines to why people say you should make your bed
118
when you first get up because it kind of sets the tone for the rest of the day.
119
Definitely getting up and getting ready sets the tone for the rest of my day
120
and I've also found as silly as it sounds it makes me more open to engaging with other people.
121
so for example when I wake up and I put on my scruffiest clothes
122
and I go out without even doing my skincare to take
123
rue for a walk I find myself not really wanting to engage in conversations with people
124
because I don't feel presentable I don't feel good about myself I don't feel confident whereas
125
when I've made myself presentable I've done my skincare I'm feeling
126
good I just feel like I'm a much more open person
127
if that makes sense to anyone I do totally appreciate some of you might think that's really superficial,
128
really shallow, I should be confident no matter what.
129
It's less about what I look like
130
and more about how I feel about myself once I've showered and done my skincare and all of that stuff.
131
So that's my fourth non-negotiable.
132
My fifth non-negotiable is doing eight to ten thousand steps outside every single day.
133
I say eight to ten thousand
134
because there is this like obsession with ten thousand steps but I actually heard some kind of doctor of some descript,
135
someone very qualified anyway, say that once you reach,
136
I think it's 7,000 steps,
137
the additional kind of 3,000,
138
there's not really kind of the benefits plateau, if that makes sense.
139
So the benefits you would get from doing 7,000 steps a day versus 10,000 steps a day are pretty similar.
140
So I just thought there's no point putting a hard figure on 10,000 steps
141
and doing things like walking around my living room to try and get there every day,
142
just somewhere between eight to 10,000 steps.
143
Most importantly, outside every single day,
144
because one of the goals I always,
145
always have is to make sure that I'm spending a healthy portion of my day outside.
146
So what I'm actually thinking for these next six weeks is
147
that instead of doing one long dog walk in the middle of the day,
148
I might try doing three shorter dog walks,
149
because I think not only will
150
that be really good for me in terms of getting me regularly up
151
and out of the house but also I think it could be really good for Rue
152
to break up her walks a little bit so I'm kind of thinking a walk before breakfast,
153
a walk before lunch and a walk before dinner while we have the daylight hours.
154
Number six is pretty self-explanatory but again it's something that I
155
so often fall out of the habit of even though I know it makes the biggest difference to how I feel,
156
to my digestion, to my skin, to so many things.
157
So I'm going to drink two litres of water every single day
158
and I have my big glass water bottle to make that possible.
159
My seventh non-negotiable is to do 30 minutes of resistance-based exercise at least three times a week.
160
I am not going to set myself the goal
161
that I need to do that every single day
162
because I just know that is not realistic
163
and I also have quite an active life just in the sense
164
that I do a lot of walking because I walk through
165
and I really enjoy walking but I often use
166
that as an excuse to myself for not needing to do other types of exercise
167
and as amazing as cardio is and walking and all of
168
that kind of stuff it is also really important to like properly elevate your heart rate
169
and actually use your muscles and that is something full transparency that I really am so inconsistent with.
170
Occasionally I will do like three,
171
four classes a week and then I'll go five weeks without doing anything.
172
So for the next six weeks I'm going to do some resistance exercise at least three times a week.
173
Okay number eight is doing 30 minutes of tidying at the end of each day in an effort to try
174
and keep on top of this house.
175
I am not the best at being tidy,
176
I am someone who could really learn from put something back once you've used it
177
but for some reason I'm more use something leave it there worry about it later
178
which is a disaster and even more of a disaster now
179
that we live in a bigger house because I can close doors on things
180
and just ignore them that is not a good method
181
because I am also not somebody
182
that thrives in a messy environment I don't think anybody is
183
I think there's something really calming about having a really tidy space
184
and when I know there are areas in my house that are
185
so messy I find it really distracting really off-putting it makes
186
me not want to go in there not want to do whatever it is
187
that I need to do in
188
that room especially in the kitchen it makes me not want to cook
189
if I know that I need to do the washing up
190
so I'm going to tackle
191
that by doing 30 minutes of tidying every single evening obviously
192
I'll still need to do proper deep cleans of the house like every week
193
but just to kind of stay on top of things minimum 30 minutes every evening.
194
Okay number nine is to spend 15 minutes every day with no external stimulation.
195
So what I mean by this is no screens,
196
no radio, no music, no podcasts,
197
no phone calls, just nothing but my own thoughts for 15 minutes every day.
198
And that might sound kind of silly,
199
but it's really occurred to me recently how easy it is
200
to spend an entire day without any time with just your thoughts.
201
It is so easy to fill every single second with the radio on, with podcasts on.
202
One habit that I have is when I go
203
and take a roof for a walk I always ring my parents
204
which I love and I will always speak to them every single day
205
but that actually could be really valuable time to just be with my own thoughts,
206
be in nature and just see kind of what thoughts come to me
207
because they are often the times when I have the best like creative ideas and that sort of thing.
208
Especially now if I'm splitting my walks into three,
209
one of them I can listen to a podcast,
210
one of them I can call my parents
211
and then one of them can be time just to reflect on my own thoughts and see what comes up.
212
My final daily non-negotiable is that I'm going to spend 20 minutes every day planning,
213
organising, writing to-do lists and just staying on top of things mentally
214
because sometimes it feels like my head is so full of little tasks
215
and things that should be written down on a to-do list,
216
dates I might forget and all of that kind of thing but there's no room for focusing on anything.
217
So I'm really going to commit to sitting down for 20 minutes
218
and my sole purpose in
219
that 20 minutes is to kind of get everything that's worrying around into my head down onto paper
220
so that I can wipe the slate clean
221
and focus on what I need to focus on that day or the following day.
222
Before I move on
223
and tell you my three weekly non-negotiables I kind of wanted to add in just like a bonus thing
224
that I'm really going to focus on over the next six weeks
225
and that is the vibe that I'm setting in my house.
226
So things like playing music,
227
things like lighting candles, having podcasts on in the background and
228
that sort of thing because that's something I really don't focus on
229
and I saw this TikTok where a girl said
230
that listening to jazz music
231
while you do kind of menial tasks makes your whole life feel like a movie and I really know what she means.
232
I think that music can really have a huge impact on your mood
233
and then also just things like lighting candles and just setting like a really nice vibe around the house.
234
I think it can have a huge impact on how you feel
235
and your outlook and how positive you are so that's kind of just like a little bonus one.
236
Okay so these three weekly non-negotiables I'm actually really really excited about
237
because these are kind of like the fun new different things.
238
So the first weekly non-negotiable is that every single week I'm going to try something totally new for me.
239
So this could be something really small like cooking a new recipe for dinner
240
that you've never tried or it could be something much bigger like taking a trip to somewhere that you've never been before,
241
starting a new class like an art class,
242
a cooking class, pottery class, something like that.
243
It could be having your first therapy session or signing up to learn a new language.
244
It's really just about doing something that pushes me out of my comfort zone
245
and opens up opportunities because my mum always says something along the lines of
246
if you continue to do what you've always done you know
247
that nothing will change but if you try something new you don't know what will happen
248
because she's always telling me to take a class or to go and join a reading group or something like that.
249
But yeah, I'm actually really excited about that
250
because it means in six weeks time I will have done six things that I've never done before,
251
which is pretty cool.
252
My second weekly non-negotiable is doing something for someone else.
253
I would like to think that I definitely do things for other people on a weekly basis,
254
but this is more about consciously going out of my way to do something purely to benefit someone else.
255
So this might be I do something for Kenny
256
or it might be I do something for a neighbour
257
or it might be that I do something for one of you
258
or it might be for a complete stranger that I meet
259
while I'm out shopping or something like that but just really making a conscious effort to make a difference for someone else.
260
And then the third weekly non-negotiable is one date night.
261
So most of the time for me that will probably be with Kenny
262
but it could also be with a friend or it could be with yourself.
263
So the weeks when Kenny goes away for work I will definitely be having my little date night just with myself.
264
You might want to take yourself out for dinner
265
but it could just be renting a movie on Amazon
266
and cooking a really nice dinner for yourself because I've heard people say
267
that the secret to a happy relationship is to never stop dating them
268
but I'm sure that also applies to your relationship with yourself.
269
So they are all of my daily and weekly non-negotiables for the next six weeks.
270
I'm honestly really excited about this,
271
I'm so excited to see how I feel,
272
how my life looks, how things change,
273
what I achieve and all of those kind of things
274
and I'm also really really really excited to hear what it does for you if you do this with me.
275
The only thing I've not mentioned so far actually is with my daily non-negotiables,
276
I'm not committing to seven days a week because obviously life also happens.
277
And I know, for example,
278
I've got weddings coming up,
279
hangovers that need to be had and also maybe a Sunday lion, you know.
280
My next video on this is going to be a day in my life putting all these habits into place.
281
And then I will probably check in with you sort of
282
every couple of weeks for the next six weeks to see how it's going,
283
tell you what new things I've been trying
284
and hopefully chat to you in the comments about how it's going for you as well.
285
I'll probably share bits and pieces of this on TikTok
286
and also over on Instagram just in terms of like the daily things
287
and the new things I try and all of that.
288
Yeah let me know in the comments if you're going to do this with me,
289
please do it with me because I need to be held accountable,
290
it's just more fun doing things together.
291
Other than that thank you so much for watching,
292
have a wonderful week and I will see you next Sunday.
293
Bye guys!
294
Thank you.
アプリをダウンロード
話したすべての文をAIが採点
TRENDING
人気動画
このレッスンについて
このレッスンでは、自分自身の最高のバージョンになるための六週間の挑戦を通じて、日常生活をどのようにより良くするかを学びます。日々のルーティンや価値観を見つめ直し、具体的な目標を設定することが重要です。話の中では、早起きや家族とのコミュニケーションなどの習慣を取り入れることで、実生活に与える影響について考えることができます。このトピックを通じて、英語のリスニング力や会話力を向上させるための練習も行います。
重要な語彙とフレーズ
- 最高のバージョン - "the very best version" 難しい自分を乗り越えた理想の姿。
- 朝のルーティン - "morning routine" 一日の始まりをどのように過ごすかの習慣。
- 非交渉可能な項目 - "non-negotiables" 優先順位の高い日常の活動。
- コントロール - "control" 自分の日々をどれだけ掌握できるか。
- ビジョン - "vision" 望む人生の姿を描くこと。
- 早起き - "waking up early" 余裕を持って一日を始めること。
- 家族との時間 - "time with family" デジタルデバイスを置いておく貴重な時間。
練習のコツ
この動画のスピードとトーンに合わせて、とても重要なのは shadow speech の練習です。動画で話される内容をシャドーイングすることで、英語の発音やリズムを身につけることができます。特に、このレッスンでは自分自身の最高のバージョンについて述べられていますので、感情を込めながら声に出してみましょう。
初めに一文ずつ真似して、段階的にスピードを上げるのがコツです。また、英語シャドーイングの練習では、相手の言葉を聞き取る力も高まります。繰り返し行うことで、自然と話し方も改善され、shadowspeak の能力向上に繋がります。最後に、自分の目標についても英語で話せるようになるため、この内容を日常生活でも意識してチャンレンジしてみてください。
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。