シャドーイング練習: HOW TO MAKE TIME FOR EVERYTHING (seriously): anti-procrastination routine, time management - 動画で英語スピーキングを学ぶ
レッスンを作成中...
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there are not many feelings worse than sitting knowing you have a to -do list as long as your arm
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but still against all your better judgment continuing to doom scroll i tried every single tip
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and trick to beat procrastination every single overpriced planner
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that would then collect dust on my bookshelf for several months
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after setting a time limit on the apps on my phone or locking my phone in another room.
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Nothing worked because I wasn't getting to the root cause until I found this.
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In this video I'm going to give you a system
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that actually works for you and not against you when it comes to beating procrastination.
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If you're new here then hello my name is Faye
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and I'm a doctor working in London but
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when I was 16 I vividly remember sitting on my kitchen
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floor scrolling on vine i think at the time for eight
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hours the day before my gcse exams i was the queen of procrastination
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and without the strategies i'm going to tell you there is
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no way i would have been able to graduate medical school work as a doctor all alongside running a business so
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if all of this sounds right up your street then make
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sure to hit the subscribe button just down there section one the laziness lie
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when my procrastination gets to its worst my initial reaction is oh my gosh faye you are
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so lazy and then that leads to guilt
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which leads to feelings of self -hatred
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which leads to me feeling as though i don't even deserve the goals
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that i'm working towards and the vicious cycle continues the only thing
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that enabled me to break that cycle was understanding that procrastination does not stem from laziness, it stems from fear and overwhelm.
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Now your brain might be overwhelmed with the sheer volume of tasks
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or the task at hand might be something that is challenging and your brain is afraid of failing.
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Thus it chooses comfort, you sit, you scroll, you avoid and these are the three steps to get out of
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that habit number one you need to name it literally say
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out loud i feel guilty i feel overwhelmed i feel scared
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that if i start writing this essay
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and it's crap i am going to feel crap about myself
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naming the emotion is the first step in taking its power away step number two you create a
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if then plan for example when i finally sit down
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and reply to all the emails
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that i have been procrastinating then I can treat myself to
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that lovely little dessert that I know is sitting somewhere in the fridge.
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Your brain craves rewards
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and whilst the task of answering emails is not really rewarding
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in itself we can create our own rewards to incentivize our brain.
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Step number three the most important of them all start embarrassingly small.
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I'm talking write the first sentence on an essay open your emails put your trainers on
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if you're procrastinating going for a run when you start
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so small it is silly you are reducing your brain's overwhelm making it easier
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and more appealing for it to take that first step
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that sets in motion a chain reaction
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that keeps going until two hours later you have been the most productive queen
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and completed tasks you did not even know you are capable of.
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This doesn't just sound simple, it is simple but do not be mistaken, simple does not necessarily mean easy.
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It means starting before you're ready even if it's messy and once you've said goodbye to the guilt procrastination spiral for good,
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the next step is making sure that you're not falling into the trap of fake productivity.
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You know when you have so much to do
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and then you do everything except the one thing
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that actually matters like cleaning out your room even though you've got a deadline the next day.
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There was a time when I genuinely thought that doing my laundry
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reorganizing my sock drawer and color coding all my unread emails were all essential prep
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that had to be done before I could get going on my actual priorities.
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Spoiler alert it was not
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but it turns out this wasn't a discipline issue it was
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a dopamine issue see our brain loves ticking boxes quick wins
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that feeling of an achievement even if it's opening an email inbox
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or changing a light bulb it's instant gratification disguised as productivity aka productive procrastination
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and it's only mildly better than doom scrolling on your phone
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so while i felt extremely busy and tired
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and exhausted I wasn't actually progressing any closer to my most important goals
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and the constant cycle of doing but not progressing is not only exhausting but also discouraging.
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To fix this once and for all I began asking myself two questions
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when it came to everything on my to -do list.
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Is it urgent and is it important?
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Urgent tasks need to be done within the next few days.
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important tasks are most closely related to your most important goals.
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I then put them in an Eisenhower matrix
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that I will put on screen now which splits up the tasks and prevents me falling into the trap of productive procrastination.
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But what if the task isn't just hard and overwhelming but it's also completely unrewarding?
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This brings me to the next trap I fell into
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and how I hacked my brain out of it for good and it starts with a quick story.
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So for months I kept meaning to book a dentist checkup.
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It was on my mind constantly.
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The mental tab that never shut.
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Every morning I promised to get it done that day and every evening I'd tell myself I'll do it tomorrow.
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Over and over again.
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Again I started to wonder whether I was lazy
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but the truth is it wasn't about the effort it was about the meaning.
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I had absolutely zero emotional connection to booking this dentist appointment.
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No sense of urgency and no why that felt real to me in that moment.
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And that's when it clicked.
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I wasn't procrastinating it because I was bad at being an adult.
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I was procrastinating because the task did not feel like it mattered right now.
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When there's no emotional charge behind a task.
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Your brain just hits snooze.
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It's conserving energy.
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Your brain is waiting to do something that feels worth doing.
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So here's how I finally break free of that cycle.
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First, I paused and I asked myself, is this actually important to me right now?
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And what happens if I keep putting it off?
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And this is why a task as mundane as going to the dentist now has deeper meaning, because I do not want my teeth to rot and fall out
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but for a task like say a project that you've undertaken in work
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that you're not that passionate about
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and thus you are procrastinating it allows you to reflect
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and actually think about whether you still want to continue on
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that project in the first place if it is not aligned or
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if it might be more appropriate to shift the focus of
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the project to something you're actually excited about thus reducing the
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burden of your procrastination just by doing something you actually want to do.
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I know it's easy to forget when you're an adult, you have a big girl job and it feels like so much of your choice has been taken away from you,
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but you do have choice.
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No one is forcing you to do anything.
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And if you are procrastinating a task because you're dreading it, remembering that you have free will can be the ultimate cure.
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If you're enjoying this video
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and want to see more of the behind the scenes of how I apply all this in real life, then my Instagram is at drfaybate.
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I'll pop it on screen now.
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If you give me a follow make sure to message me
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and let me know you came from this video and don't forget to subscribe here too.
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Next we need to talk about something that affects every single one of us
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and yet so few of us try to actively manage our environment because sometimes the problem is not in your head, it's around you.
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Let me paint the picture.
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You sit down to focus, you open your laptop, within 10 minutes you've heard a siren outside,
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your phone buzzes, your flatmate is watching Netflix at full blast and your brain's already halfway through planning dinner.
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Sound familiar?
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Our brains weren't built for this much stimulation.
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Every notification or flicker or movement is interpreted as a possible threat or opportunity.
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No wonder you can't concentrate in chaotic and noisy environments.
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You're constantly being yanked into reactive mode.
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What helped me most when creating a focus friendly environment was my loop earplugs.
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Loop earplugs work by filtering out background noises like traffic, chatty housemates or a coffee shop buzz without making you feel cut off from the rest of the world.
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I have a rather extensive collection of loop earplugs.
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My favourites by far are the Loop Switch 2 in gold
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because they are the most versatile with three different noise reducing settings
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so they're perfect for sleep travels or my daily commute and
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because they're gold they're my perfect everyday loop earplug
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that matches all my jewelry for studying
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and deep focus i also love my loop quiets the loop dream earplugs are the best for sleeping by far
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because they're the most comfortable
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but before i got the loop dreams i slept in my loop quiet
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and they were also very comfortable if you're after earplugs that are a little bit more versatile.
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Loop earplugs come in a huge variety of colours
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so they are often my favourite accessory if I'm wearing them to a festival.
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They are my most essential part of my anti -procrastination toolkit
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because I know as soon as I have my loop earplugs on the world is blocked out
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and it is time for me to get to work.
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If you want to see exactly what I mean then you can get 15 % off.
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By using the code I will put on screen now or clicking the link in my description box.
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Once I stopped fighting my environment and started changing it, getting into a flow state became so much easier.
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But there's one final piece to all of this that way too many people ignore.
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Building trust with yourself again.
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This is a realisation that hit me really hard.
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I had this internal monologue of I just couldn't stay consistent, I just couldn't follow through on my goals.
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Because I used to set goals, I'd get excited make plans
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and then slowly watch them fade into the background again and again and again.
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It wasn't that I didn't want to change, it was just that I was relying on future me to do all the work.
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But future me procrastinated a lot.
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You expect yourself to be motivated later, to push through later, to remember later.
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But that's too much pressure to put on a version of you that is likely going to be even more tired, overwhelmed, and distracted.
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I got so fed up of setting future me up for failure, thus losing trust in myself and my ability to see things through, that I knew I had to change.
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I started calendar blocking, which is literally writing down the priorities for my schedule.
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This is not a to -do list that I can procrastinate, it is a time commitment.
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I use a done, stuck tracker after every session.
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All this is, is writing down whether I got it done or I didn't.
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No judgment, no shame, just data that can help me move forward.
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Studies show that just by tracking your behaviour, even with a tick or an emoji, can significantly increase follow -through.
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And slowly the voice in your head that used to say, you never finish anything, is starting to whisper, look,
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you can do hard things the more you track effort the more visible your progress becomes
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and when progress is visible motivation isn't something
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that you just wait for it's something you're actively building
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but maybe you want to learn how to build discipline by watching this video here
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or maybe you want to watch this video
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that has been specifically recommended for you based on what you're
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interested in please let me know in the comments section what your favorite anti -procrastination tip is
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and if you did enjoy the video then please don't forget to like
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and subscribe thank you so so so much for watching i hope you have a wonderful wonderful wonderful week
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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
この動画には、シャドーイング用の文が168文、単語が2143語あります。 音声の長さは12:14です。 話す速さは1分あたり約175語で、日常会話に近い自然なペースです。 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 |
|---|---|---|
| loop 名詞 | /luːp/ | ループ |
| scroll 名詞 | /skɹoʊl/ | 巻物, スクロール |
| reward 名詞 | /ɹɪˈwɔɹd/ | 見返り, 賞 |
| trap 名詞 | /tɹæp/ | 罠 |
| productive 形容詞 | /pɹəˈdʌk.tɪv/ | 生産的 |
| subscribe 動詞 | /səbˈskɹaɪb/ | 購読する |
| dentist 名詞 | /ˈdɛntɪst/ | 歯医者, 歯科医 |
| priority 名詞 | /pɹaɪˈɒɹɪti/ | 優先, 優先権 |
| visible 形容詞 | /ˈvɪzɪb(ə)l/ | 見える, 目に見える |
| judgment 名詞 | /ˈd͡ʒʌd͡ʒ.mənt/ | 判決, 裁き |
| lazy 形容詞 | /ˈleɪ̯zi(ː)/ | ナマケモノ, 怠惰な |
| discipline 名詞 | /ˈdɪsəplɪn/ | 規律 |
| essay 名詞 | /ˈɛs.eɪ/ | エッセイ, 随筆 |
| productivity 名詞 | /ˌpɹɒdʌkˈtɪvəti/ | 生産性 |
| urgent 形容詞 | /ˈɜː.d͡ʒənt/ | 緊急の, 急を要する |
動画に出てくる句動詞
| 単語 | 意味 |
|---|---|
| write down 動詞 | 書き留める, 記す |
| get off 動詞 | 降りる |
| sit down 動詞 | 座る, 腰掛ける |
注意したい発音
話し手はyou're, I'm, wasn'tなど、短縮形や弱形を49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。
- 「sh」と「zh」の音: motivation /ˈmoʊ.tə.veɪ.ʃən/, emotion /ɪˈməʊ.ʃən/, passionate /ˈpæʃənɪt/, sheer /ʃɪɚ/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
- 長い単語（アクセントの位置に注意）: priority /pɹaɪˈɒɹɪti/, productivity /ˌpɹɒdʌkˈtɪvəti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
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。loop, scroll, rewardなどの単語に特に注意しましょう。
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 |
|---|---|
| 「used to」 used to + 動詞 — 今はもう違う過去の習慣や状態 | used to set · used to say |
| 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 | might be overwhelmed · be mistaken · be done |
| 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 been · you've said · you've undertaken |
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。