シャドーイング練習: Life is Short: Here’s How to Make Time for Everything - YouTubeで英語スピーキングを学ぶ
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One of my greatest fears when I was a child was
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One of my greatest fears when I was a child was
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that I would die before I had the chance to do everything that I wanted in this lifetime.
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And as an adult, I often found myself drowning in endless to-do lists and constantly feeling like I was falling behind.
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There's this constant pressure to do it all,
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learn more skills, take every opportunity,
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spend quality time with everyone, experience everything.
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But the more productive you get,
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the more tasks seem to just flood in.
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You're ticking things off the list,
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but somehow you're still behind because the list just gets longer and we're constantly feeling like we're running out of time.
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That feeling of time anxiety will never go away until we redefine what it means to do it all.
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If you're new here my name's Izzy,
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I'm a mum, tech founder and Cambridge Train Doctor
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and on this channel we help you to create a life that you love.
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This video is split into two key sections which I have designed specifically to work with each other.
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The first part of the video is going to be where
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I dive into the philosophy of how to actually do it all
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and I'll talk about the three levers that we can pull in order to do this And in the second part,
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we will walk through tried
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and tested highly effective techniques to help you spend your time intentionally and make time for your new all.
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So without further ado, let's dive in.
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So first things first, let's talk about what we're even working with here.
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What is the problem of time management at its core?
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The average human will live to around 80 years old,
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and that translates to approximately 4,000 weeks in the average human lifetime.
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This is an idea popularized by Oliver Berkman's book, 4,000 Weeks.
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And let's run through what this actually means.
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If you read two books a month,
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you'll read about 1,000 books in your lifetime.
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Amazon has over 30 million books on it,
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so you will read 0.003% of all the books on Amazon.
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Learning something deeply, truly mastering a skill,
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takes years of dedicated practice, thousands of hours.
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And so then in your lifetime,
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you might have the chance to deeply master maybe 5 to 10 things if you're dedicated.
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And so even if you're incredibly efficient,
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incredibly disciplined, incredibly optimised, we will all miss out on the vast majority of films,
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books, music, places, skills, experiences,
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opportunities, relationships, friendships, lifestyles, which we could have possibly had in this lifetime.
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And for most of us,
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our dreams are bigger than our years can hold.
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One of my favourite books is called The Midnight Library.
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Only minimal spoilers, it follows the story of a woman named Nora,
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who in her 30s realises that she's full of regrets,
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she hasn't achieved the potential or the success that she wishes she had,
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and she feels like she has been a failure,
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she decides to end her life.
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And as she is dying,
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she is taken to a place somewhat in limbo called the Midnight Library,
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which is this infinite library full of all of the books with all of the potential possibilities of lives
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that she could have been living if she had made different choices.
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And I love this book because the question
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that it fundamentally explores is how can we make decisions in a world of infinite possibilities?
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Because every choice we make to do something is simultaneously a choice to not do infinite other things.
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When you spend a year learning to play piano,
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you're not spending that year learning Spanish or building a business
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or writing a novel or doing infinite other things that you could potentially be doing.
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And this is the beautiful bittersweetness of the human condition
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and is exactly where my fear stemmed from when I was a girl.
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Because we love life, we love doing things,
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we're curious and ambitious and we want to experience it all,
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but we can't and we never could.
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Our time is finite, our life is finite and we cannot do everything and that's exactly what makes our choices matter.
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And so now let's talk about the three levers in doing it all.
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So the first option is that you can create more time.
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This would work if you're either omnipotent or you have access to the elixir of life,
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which is tricky and I'm kind of semi-joking but admittedly longevity
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and health span stuff does really help to add a couple of years
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or maybe even decades sometimes to your healthy lifespan where you can actually do things.
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The second thing is you can become more efficient at doing things
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so you do things faster in the same amount of time and this is time efficiency techniques.
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And thirdly you can change your definition of all
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and this is the philosophical intention shift which we'll be focusing this video around.
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And so in this video,
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we will kind of rule out the increasing our time,
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because I'll leave that to the longevity experts.
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But let's really break down the second two here,
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the efficiency and also the intention,
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because these are the two that we really have the most influence over.
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But before we dive into the practical application,
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let's talk a little bit more about efficiency and the efficiency trap.
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Because in his book, 4,000 Weeks,
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Oliver Berkman touches on how actually hustle culture is telling us the idea that if you just had the right system,
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the right techniques, the right optimization,
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we can fit it all in and we can have it all and we just need to be more efficient.
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This is actually a trap.
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And so this is the efficiency trap.
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You do more tasks, which creates space,
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but then with that space,
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you actually choose to put more tasks in and more tasks flood in to fill that space on your to-do list.
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Then again, you feel busy or you feel behind,
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and then you feel like you need to do more tasks by increasing your efficiency.
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And essentially what this loop is doing is it is increasing efficiency
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and also increasing the tasks but creating this loop where you're constantly feeling busy or behind.
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And this will continue to go on until we learn to control adding more tasks.
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And this is where intention comes in.
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This section is where we actively decide our definition of doing it all
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and making it achievable on a normal week rather than always feeling like we're falling behind
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and like the to-do list is never ending.
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Here are the most powerful tools I found to really cut to the core of what our intention is.
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The first is a journaling or reflection question.
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When I'm on my deathbed at age 80,
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looking back on my life,
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What do I want to have spent my time on?
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In her book, the top five regrets of the dying,
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Bronnie Ware, an Australian palliative care nurse,
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recorded the most common regrets of people in their final weeks of life.
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The top regrets that she wrote about were,
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I wish I'd had the courage to live a life true to myself and not the life others expected of me.
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I wish I hadn't worked so hard.
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I wish I'd had the courage to express my feelings.
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I wish I had stayed in touch with my friends and I wish that I had let myself be happier.
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I think another one will be very relevant for our generation.
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I wish I hadn't spent so much time on my phone.
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I wish I had been more present in my life and actually lived my life.
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And I actually made a whole video around infinite scrolling and brain rot and hobbies being a potential solution to this.
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And I'll leave a link to that somewhere over here if you're interested to check it out.
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And for me, when I think about this deathbed question,
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the things that feel important are things like family,
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relationships, enjoyable experiences and memories,
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contribution to have a positive impact on the world and continually growing and learning.
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Things like material items, money,
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status, all seem to pale in comparison when I imagine what my wishes on that bed would be.
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And next is a simple filter that I like to think of that's related to this,
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which is to set non-negotiables for health,
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relationships and joy before you fill the rest of your calendar.
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And
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so what I do is I literally block out time for
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all of these things in my calendar to protect it
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and make sure that it's not just completely swept away by all of the other stuff
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that wants to go on the calendar.
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The next intention setting tool actually comes from a story about an interaction between Warren Buffett
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and one of his pilots, Mike Flint.
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Buffett asked his pilot to write down his top 25 goals ranked in order of importance.
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And once he'd done that,
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Buffett told him to cross out everything except for the top five most important goals.
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And with these two lists of the top five goals and the remaining 20,
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Flint said that maybe he would work on the bottom 20 goals intermittently,
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mostly focusing on the top five goals and fitting in these 20 around the top five priorities.
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But Buffett responded, absolutely not.
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You've got it completely wrong because everything
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that didn't make it into the top five just became your avoid at all costs list.
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These things get no attention from you until you've succeeded at your top five.
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The key insight here is that those remaining 20 items aren't just lower priorities that get done here and there.
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They're actually dangerous distractions because they're attractive enough and tempting enough to drag you away from your true priorities,
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but not important enough to actually deserve your focus.
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There's a quote from Steve Jobs that I love.
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People think focus means saying yes to the thing that you've got to focus on,
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but that's not what it means at all.
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It means saying no to the hundred other good ideas
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that there are and so by whittling down this list you do two things.
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You firstly increase your focus on those top five making it way more likely
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that you're actually going to succeed at any of those and secondly you also protect your peace and your calendar.
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You don't continually try to squeeze in more from the other 20
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which would just end up burning you out and exhausting you
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and leading to a life where ultimately you are in that efficiency trap.
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This leads on to the next tool which I love
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and I do regularly every single month which is the 168 hours life audit.
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Doing the audit I firstly track my time for a week and I figure out how am I currently spending my time.
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I ran an experiment where I set a repeated timer
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that would go off every 15 minutes throughout the whole day
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and then I would write down what I had spent the last 15 minutes on
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and then I like to use this google sheet template to
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figure out how do I actually want to spend my time and then look at what is the gap between the two.
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Also I often get asked for copies of this template so I've actually made it available completely for free.
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You can click the link down below and get your own copy of the 168 hours template.
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Whenever I do this exercise,
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it reveals where I'm not aligning my time investment with my intentions.
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For example, I realized I was spending several hours a week on a random admin tasks
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or meetings that didn't actually really move the needle meaningfully on anything that I actually cared about.
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And at the same time,
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I was also wishing that I could spend more time with my daughter.
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And so then I made the simple switch of protecting that time with her and cutting the admin or meetings wherever possible.
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One way I save hours of my time is by using Shortform,
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who are kindly sponsoring in today's video.
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Whether I'm looking for more books on self-development or business,
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psychology, or like new parenting recommendations,
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I always end up with a massive reading list and no idea which ones are really,
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really worth my time.
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That's where I love to use Shortform.
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They have comprehensive book guides,
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which contain one-page super-powered summaries,
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which are created by their team of writers and editors,
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which means I can get the gist of a book and the key points in just 10 minutes.
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They also have chapter by chapter breakdowns.
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And my favorite part is actually the smart insights where they give commentary
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and analysis that goes beyond just the scope of the content of the book itself
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and draws on literature around that same topic.
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So now whenever I'm curious about a book,
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I can actually dip into it on short form
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and then also decide if I want to invest in reading the full version beyond that.
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And for books that I've already read,
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I can actually use short form to refresh my memory on the key points.
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For example, when I'm making a new video and I remember,
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oh, there was this concept from a book that I read months ago,
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I can just pull it up instantly on short form
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and then integrate it into the video straight away without having to flick through hundreds
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and hundreds of pages in the original book.
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So if you want to check out Shortform,
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I've put a link in my description down below where you'll get a free trial and $50 off the annual plan.
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Now let's get back into the tips.
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Now it's crunch time, let's talk about efficiency.
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This is where everything comes together because now you've decided what's worth doing.
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The following tips and strategies are going to be so much more effective and actually get you towards your dream life.
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The first tip is to brain dump into an Eisenhower matrix to avoid the urgency trap.
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The Eisenhower matrix is essentially dividing your tasks into four categories.
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The quadrants are essentially defining things as either urgent or not urgent and important or not important.
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And so then in this quadrant over here where things are urgent and important,
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these things are the things that you do.
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For things that are important but not urgent,
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these are things that you schedule.
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And this is actually the most important quadrant because it's the one that often gets ignored.
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Next, moving down to things that are not urgent and not important,
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these are the things that we delete.
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And finally, for things that are urgent but not important,
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we ideally look for a way to either automate or delegate.
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And by brain dumping essentially all the to-dos,
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all the things that we want to do according to our intentions and what's important to us into one of these boxes,
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we can decide whether, okay,
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is this something that I need to do now?
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Is it something that I need to protect time for?
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Or is it something that I just straight up delete or I delegate or automate?
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And this brings us onto the next tip,
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which is to delete, automate,
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and delegate as much as possible.
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One of the best things
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that you can do to leverage your own time is to move things from things
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that you do to things that are either deleted, automated, or delegated.
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An example here might, let's say, be paying your bills.
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Can you automate those so that you don't have to spend a couple of minutes
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or maybe half an hour every single week dealing with that?
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Or maybe something like doing your gardening where you don't particularly enjoy it and it takes a lot of time.
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You can maybe actually hire a gardener to come in once a month
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and tidy up your garden to make it nice to use.
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Or sometimes things can be outright deleted.
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So for example, one of the things I noticed was
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that one of our meetings was actually just kind of pointless
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because we could do everything async or consolidate it into another meeting.
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So we just deleted that and saved everybody time.
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The next tip is doing a weekly review.
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What I love to do is a Monday morning alignment where I look at my top priorities and goals.
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I turn those into a to-do list and then I plan,
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okay, when I'm doing all of these things,
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what needs to happen for this to actually get done.
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I also like to do a Friday afternoon wrap up where
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I essentially see how everything's gone in terms of work in the last week.
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You can also do this on Sunday if you prefer and just close all those loops,
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tick off all the things,
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ready for the next Monday morning.
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The next tip is time blocking.
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Blocking everything on the calendar.
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I literally live my life by my calendar,
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and even things like, oh,
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if I'm going to the gym,
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or if I am doing my admin,
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or like home ops, or playing with my baby,
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I block that out on my calendar,
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so it's protected, and all of these things that are priorities in my life,
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let's say spending time with my baby,
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is there on the calendar,
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and I will not erase it or override it with something else.
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The next tip is time salvage,
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which is making the most of the time that you are already spending.
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For example, maybe you have a commute.
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For me, when I was working as a doctor and taking the London Underground to work every single day,
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I used to do my Chinese Anki flashcards and Chinese podcast listening on the tube as I was going into work.
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And that would give me about one and a half to two hours of Chinese input and listening every single day.
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This would also be simple multitasking.
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For example, during university, I started the habit of whenever I was folding my clothes or tidying my room,
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I would also just put on an audio book at the same time to get
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that input and get more enjoyable content into my life while I'm doing this somewhat mindless activity with my hands.
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And one of the most important efficiency upgrades that you can make is into your own wellbeing.
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Rest, sleep, and health are a multiplier on literally everything else that you do.
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And I know that people hop on and on about this,
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so I want to share a study with you to really hammer this home as to how important this point is.
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Researchers Van Dongen and team had people sleep for either four hours,
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six hours, or eight hours every single night for 14 days straight.
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They also had one additional test group who had absolutely no sleep for three nights in a row.
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They then tested their cognitive performance every two hours.
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And this is what they found.
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By day 14, the group
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that had four hours of sleep a night were found to
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have the same level of impairment as those who had stayed up for 48 hours
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or pulled basically two all-nighters in a row.
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And the group
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that had six hours of sleep a night had the same
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level of impairment in cognitive function as those who had literally stayed awake for 24 hours.
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And a lot of us often actually just get six hours of sleep a night
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and we think this is fine and normal,
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but actually compared to how you would be if you had your full eight hours of sleep a night,
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you are functioning as if you have basically pulled an all-nighter and not slept for 24 hours,
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with reductions in alertness and working memory, essentially reducing your efficiency.
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And so now we've mapped out a path to actually doing it all
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and tips that you can use to best manage your intentions and your time.
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The most important part of watching a video like this is to actually take action.
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So just take one minute after this video to write down two action points from this video.
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Maybe write down what your everything or your all actually means to you
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and decide on that intention and choose a time management tip that you might like to try out this week.
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Or maybe grab the completely free 168 hour template that I'll leave down below in the description.
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If you liked this video,
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I think you'll enjoy this one over here where I walk
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you through a systems-based approach to realistically achieve all of your goals this year.
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And feel free to hit subscribe for more self-development videos every single week to create a life that you love.
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As always, thank you so much for watching.
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Take care of yourselves and remember that the journey is the destination.
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I'll see you in the next video, bye.
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このレッスンについて
このレッスンでは、時間管理とそれに伴う時間に対する不安について学びます。動画の内容を通じて、さまざまなスキルや体験の機会が限られていることを理解し、目標を達成するための効果的な方法について考えます。このテーマは、YouTubeで英語学習の一環として非常に役立つものであり、特に英語の発音を良くするための練習にも適しています。
重要な語彙・フレーズ
- 時間管理 (Time management)
- 不安 (Anxiety)
- 効率 (Efficiency)
- スキルを深く学ぶ (Deeply mastering a skill)
- 人生の可能性 (Possibilities of life)
- 経験 (Experiences)
- 夢 (Dreams)
- 悔い (Regrets)
練習のヒント
この動画は、適度なテンポで話されているため、shadow speakの練習には最適です。まず、動画を見ながら内容を理解し、次に自分で音声を追いかけてみましょう。特に、IELTS スピーキング対策にも役立つこのリスニング練習では、発話のリズムやイントネーションに注目してください。
ポイントは次の通りです：
- 動画を聞きながら発音に注意を向ける。
- 動画を一時停止し、自分の声で同じ文を繰り返す。
- 語彙やフレーズを使って、自分の意見を述べてみる。
- 友達と練習し、フィードバックを求める。
このプロセスを通じて、英語スピーキング練習を進め、言語の自然な流れを身につけることが可能です。最終的には、自信を持って英語で会話できるようになるでしょう。
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。