シャドーイング練習: I woke up at 5am for 30 days - 動画で英語スピーキングを学ぶ

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Oh fuck

god damn it

Early in my career as a freelancer, I was a late night worker.

Not like a prostitute.

I would just procrastinate through the day until I couldn't put off my work any longer.

I'd often be up past 2am.

It wasn't until I started living with my partner Natalie that I decided to shape my schedule around hers.

It's at that point that I fell in love with early mornings.

There's something special about watching the sun rise with a cup of coffee.

Even in a city like Los Angeles, things seem to go quiet in the morning.

Well, not all the time.

I usually wake up between 6 and 7 a.m., but my schedule fluctuates.

I wondered how much more productive could I be

if I forced myself to wake up at 5 a.m every single day for 30 days.

How much more could I get done?

How would it change my life?

It didn't go as planned.

So I'm gonna be setting up my alarm for the 30 days of waking up at 5 a.m.

How many hours of sleep do you need each night?

We're gonna go with eight hours.

So my plan is to go to bed at 9 p.m every night.

Let's see how this works out.

Getting to bed by 9 p.m isn't a problem.

I'm getting kind of old anyway.

And Nat and I, for a long time, were going to bed around 9 o'clock.

So this is nothing new Waking up early isn't an excuse to neglect sleep.

The research is clear.

The serious consequences of getting less than seven hours of sleep per night is severe

According to Matthew Walker's best-selling book why we sleep the shorter

you sleep the shorter your lifespan The old maxim I'll sleep

when I'm dead is therefore unfortunate adopt this mindset

And you will be dead sooner and the quality of that shorter life will be worse

The real challenge here isn't waking up at 5 a.m.

It's getting eight hours of sleep.

There was an adjustment period for the first week.

It was a bit like jet lag and my sleep quality wasn't the greatest for the first couple of nights.

I had to get used to going to bed at a different time than that.

Good night, honey.

I love you.

Enjoy the bachelor.

But after a couple days, I felt a lot more like myself and my mornings started to get a lot more productive.

Then, I had to deal with real jet lag.

I'm heading home to New Jersey, which is a three-hour time difference.

So just as I've finally gotten adjusted to these early mornings, now I'm gonna have to completely reset.

This is probably gonna be the biggest test so far.

Uh, what's that?

Unexcitable.

Yeah, LAX, that's right.

Alaska Airlines.

I never would leave an apartment with a banana.

Why?

That's just a rule of mine.

Never leave an apartment with a banana.

It's like the best travel food.

No, it's not because then you have the skin

that you have to get rid of and then you just hold on to it for 45 minutes.

No, then I'm gonna throw it away in the trash can at the airport.

Yeah, exactly.

It's gonna be a 45 minute drive.

Yeah.

Hi, well, give me a hug.

Oh, I got it.

Hey Dad.

What's up dude?

How you doing?

I'm having a dilemma.

There's nowhere to sleep.

I'm supposed to be sleeping on that couch right there.

Okay, here's a sheet on the bottom and there's a sheet on the top of it.

Oh perfect, thank you mom.

Appreciate it.

The blanket's out there.

I see.

So it's just past 11 now.

Finally getting to bed.

I'm getting no sleep tonight.

If there's one thing I've learned about habit change, it's that life gets in the way.

When you least expect it, life will punch you in the face.

And that's what happened with my trip home.

Multiple late nights hanging out with my family combined with jet lag and I struggled to get quality sleep.

So it's just past nine right now and this is...

I just found out that this is daylight savings time.

It's been a long time since I've experienced sleep deprivation, but that night in particular hit me hard.

Over my first two days in New Jersey, I got a total of nine hours of sleep and it completely changed my personality.

Have you ever seen me like that before?

Very few times.

Very few times that low.

You weren't just upset, you were so frustrated.

I felt bad for you.

I decided to catch up with my sleep and snooze past 5 a.m two times during the trip.

And this is what happens to me all the time

when I try to wake up early or if I try to build a habit, I try to start exercising, eventually something's gonna happen.

You're gonna get sick, you're gonna travel, you're gonna go on vacation, and you're gonna get jet lag

and you're not gonna be able to keep up with the same exact routine that you've been trying to build.

This was just a reminder that I need to put my health

and my wellness first above this religious dedication to an arbitrary challenge.

After getting back to LA, it took another week until I started to get into a rhythm again, and travel wasn't completely to blame.

So finally after about 20 days of waking up at 5 a.m., and after a really unproductive week, one of the most unproductive weeks that I've had in a while,

I've started to build a bit of a morning routine here at 5 a.m

100

that works for me and a part of that is by 5 30 a.m.

101

I'm on my way to go to the gym to get a workout in

102

and I found that since the Sun at least right now, it doesn't rise until 7 a.m.

103

It's really difficult for me to feel motivated to feel like

104

I have the energy to do really creative work first thing in the morning So if I go to the gym, I can get more energy,

105

I feel good, I've gotten something personal for myself done at the beginning of the day.

106

And then by the time I get home and shower, around then the sun's starting to come up

107

and I can make a cup of coffee and I'm ready to actually get to work.

108

So it turns out that waking up at 5am every day did change my life.

109

It just happened to be in a negative way.

110

I did have about 7 hours and 53 minutes in bed every night.

111

I didn't get 8 hours of sleep.

112

In fact, it usually takes me about 30 minutes to get to sleep, so I probably got much less than I needed.

113

I noticed that my energy levels weren't as high as normal, and while I did eventually put together a routine that worked for me, going to the gym in the morning and then eventually getting to work by 7 a.m.,

114

I wasn't any more productive than I normally am, and there was just too much that I sacrificed.

115

You can ask Natalie.

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I mean, she sacrificed a little bit, too.

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I thought it was complete bull.

118

I'm exhausted.

119

Why are you exhausted?

120

Because you've been waking me up at 5am every morning.

121

I did not opt into this challenge.

122

Like next month with meditation, yes, I'm rather excited to do that with you.

123

This was not a challenge I opted into, I was forced into.

124

One of the things that I love most about running my own business is having a flexible schedule.

125

I'm glad that I experimented with this ridiculously strict 30-day challenge because I know that I'm actually not missing out on anything.

126

And I'm excited to get back to my regular routine of waking up between 6 or 7 a.m.

127

because, well, life can get in the way.

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If you enjoy this video, if you want to support my channel, and if you also want additional content that I don't release anywhere else, you can get that at Patreon. On Patreon.

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At patreon.com slash Matt D'Avella.

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If you sign up for the exclusive videos tier on Patreon, you'll get instant access to over 20 videos, interviews, and podcast episodes with new videos coming every month.

131

Like my full one hour interview with essentialist author Greg McKeown.

132

Get my monthly AMA podcast where I answer patron questions about creativity and minimalism.

133

And get behind the scenes videos on how I make my videos.

134

Plus it helps me pay the bills and invest back into my videos here on YouTube.

135

All for $12 a month.

136

Thanks for considering.

137

And of course if you do not have the money to contribute, please do not feel pressured to do so.

138

The fact that you watch my videos is enough for me.

139

See you next time.

140

Thank you.

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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B2レベルのスピーキングレッスンは、動画「I woke up at 5am for 30 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：sleep, hour, waking, bed。この動画には、シャドーイング用の文が140文、単語が1505語あります。音声の長さは9:24です。話す速さは1分あたり約160語で、日常会話に近い自然なペースです。英語の頻出3,000語に含まれる単語は81%だけなので、語彙は難しめです。

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
unproductive 形容詞	/ˌʌn.pɹəˈdʌk.tɪv/	非生産的
exhaust 動詞	/ɪɡˈzɔst/	使い尽くす, 尽くす
banana 名詞	/bəˈnænə/	バナナ, 甘蕉
podcast 名詞	/ˈpɑdˌkæst/	ポッドキャスト
freelancer 名詞	/ˈfɹiˌlæn.səɹ/	フリーランサー
procrastinate 動詞	/pɹoʊˈkɹæs.tə.neɪt/	先延ばしにする
snooze 動詞	/snuz/	居眠り
motivate 動詞	/ˈmoʊ.tɪ.veɪt/	動機を与える
patron 名詞	/ˈpeɪ.tɹən/	守護者
dilemma 名詞	/daɪˈlɛmə/	ジレンマ
neglect 動詞	/nɪˈɡlɛkt/	無視する, 忽略する
arbitrary 形容詞	/ˈɑː.bɪ.tɹə.ɹi/	恣意的な
mindset 名詞	/ˈmaɪn(d)ˌsɛt/	考え方, 心理
adjustment 名詞	/əˈd͡ʒʌst.mənt/	調整, 調節
bachelor 名詞	/ˈbæt͡ʃ.ə.lə(ɹ)/	学士

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
come up 動詞		上がる, 登る
find out 動詞		見出す, 調べる
put off 動詞		延期する

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。

How much more could I get done?
How would it change my life?
How many hours of sleep do you need each night?
We're gonna go with eight hours.
Have you ever seen me like that before?

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 trying · you've been waking
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	I've finally gotten · I've learned · It's been

注意したい発音

話し手はI'm, gonna, I've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。

「sh」と「zh」の音: deprivation /ˌdɛp.ɹɪˈveɪʃən/, meditation /mɛdɪˈteɪʃn̩/, dedication /ˌdɛdɪˈkeɪʃən/
長い単語（アクセントの位置に注意）: unproductive /ˌʌn.pɹəˈdʌk.tɪv/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, minimalism /ˈmɪn.ə.məl.ɪz.əm/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ridiculously /ɹɪˈdɪk.jə.ləs.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。unproductive, exhaust, banana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: I woke up at 5am for 30 days - 動画で英語スピーキングを学ぶ

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