シャドーイング練習: Mel Robbins: Stop Checking Your Phone First Thing in the Morning - 動画で英語スピーキングを学ぶ

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A lot of my audience is in that 35 to 44 range with outliers on either end, of course.

But the content that I put out that seems to really resonate with them is how to reinvent yourself,

how to change, how to get out of being stuck.

And I feel like a lot of people are in

that age range where they might not be living the life that they want to live.

They're living the life that's maybe expected or maybe they're not exactly where they thought they would be.

So I want to start there and talk about your story a little bit.

First, I want to say something about being stuck.

Being stuck is, I think, one of the most universal experiences in life, and it is profoundly misunderstood.

When you are stuck, it does not mean things are broken.

It means it's time for a change.

And you can go through years of your life on autopilot, feeling discouraged and checked out.

But there comes a moment where you start to say the word stuck.

I feel stuck.

And what that means to me is you just woke up

and you are starting to realize that there is more that you want out of life.

This is another huge insight that really changed my life.

You know, I would look at everybody else's life, especially when I was struggling, and I would think, oh my gosh,

why didn't I marry a guy in finance?

You know, I married this dude who cares about people.

Like, why didn't I marry somebody that was chasing money?

Like, why didn't I, why I made all these mistakes?

Like, I want her life.

I want that life." And, you know, I was chasing what I thought other people's life looked like.

I wasted so much time doing that.

And I missed for years the answer, which is the person

that stares back at you in the mirror every single morning is the one person you spend your entire life with.

That's the person that needs to be proud of you.

That's the person that's going to change your life.

And you change your life not by thinking about the big things.

Here's how you change your life.

Think about the average Tuesday.

If I were to follow you around on a Tuesday, what would I see?

You would see, let's see, I work out.

What time do you get up?

Usually between 6 .30 and 7.

Great.

I will.

What's the first thing you do?

Honest.

Oh, no. Yeah.

I go, I talk about this all the time.

I've tried the sunlight in the eyes.

I've tried the meditating before I look at my phone.

I just can't.

I look at my phone.

Hold on.

Oh, okay.

Won't.

I won't.

Yeah.

You won't.

Okay.

So, so let's be honest about that.

And as you're listening or watching, everywhere you say can't, I want you to insert won't.

Okay.

So I, I won't, but I don't find that it has negative consequences for me.

I disagree with you entirely.

And I think you know that.

You look embarrassed right now.

I do?

Yes.

I think because...

Because you're lying.

You know that this is not a habit.

And I want to applaud you for going here with me because the person listening and myself included,

I struggled with this for a long time.

And I want you to really unpack this.

Because if you want to feel like you come first in your life,

the way to do that is to wake up in the morning for yourself

and to make sure the input that goes into your brain or through your ears or through your eyes,

that the input first thing in the morning is for you

and there is nothing on that phone that is more important than you and your mindset,

your body regulation, your intention during the morning,

your spiritual practice, which is not about religion.

It's about you aligning yourself with a bigger vision for your life

and truly waking up in a way that you put all of that before the world.

Because what's on the phone is everybody else's stuff.

And the second that you look at it, I don't care how much resetting we do or walks or everything else.

It already imprinted first thing in the morning.

I don't want you to do that.

I don't.

I'm going to be defensive for one second.

I'm going to make my argument. Do it.

I have tried.

Are you actually going to argue with me about the fact that you think on a wellness podcast,

looking at your phone first thing in the morning?

I'm so honest about that.

This is like my vice.

Okay.

But for me, the reason that I do it is because I feel like I do all my things.

I have my meditation.

I do my recovery readings.

I do my journaling and everything.

After you look at your phone.

I find that I have, I really struggle with like that monkey mind of like,

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okay, I have to do this and then I have to do that and da, da, da, da, da.

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So for me, if I wake up, I just make my to -do list, get it all out, brain dump it.

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And then I put the phone away and then my mind is a little bit less cluttered.

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And then I'm like, okay, let's lock in.

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I do my readings, I get in that spiritual place, I do my meditation, and there's less friction for me.

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So yes, that is something that I could absolutely change.

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Can I make a recommendation?

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Yes.

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Okay.

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I love that you're open to this.

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You're very cute when you're embarrassed.

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I would love, love to see you have a notepad.

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Oh, yes.

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I do believe in pen to paper.

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I would love to see you have a notepad.

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Okay.

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And, you know, for you listening or watching, I'm going to advise you to do the same thing.

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And there's two reasons why I want you to do this.

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Number one, there's very interesting research about sleeping and falling asleep.

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that when you go to bed at night,

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if you have a pad of paper next to you and you do a brain dump before you go to sleep,

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the research shows that it helps your mind close those open loops because you've dumped it out of your head onto paper.

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And I believe we'd have to look this up to be sure.

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And I'm working on memory.

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And as a 58 -year -old menopausal woman, sometimes the dots aren't connecting.

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But I believe that the research showed

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that people fall asleep faster by making a to -do list on a piece of paper

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and doing a brain dump than with a sleeping aid.

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And it has to do with your mind not having to keep these unfinished tasks open.

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It's like open tabs.

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Yes.

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In the morning, if your mind is racing,

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I would prefer, based on all the experts that have been on this show and my show,

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I would prefer that you have a piece of paper.

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And let me tell you why.

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I think there is a subconscious hard wiring that our mind

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and body has about holding the phone and what the phone represents,

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because there's this really interesting study that they did related to the power of the phone on the subconscious mind.

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I don't remember who did the study, but when I explain it to you, a lot of people have talked about this,

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so you might be aware of this as you're listening.

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In the study, they had you and I talking, no phones around, okay?

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And they mapped our brains, you could see brain activity, da -da -da -da -da -da.

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The researcher comes over and puts his or her phone on the table, not my phone, not your phone,

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the brain activity completely changed in both our brains simply by having the phone present.

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And it was the researcher's phone.

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And so I believe that you would experience something at a deeper level if it wasn't even in your bedroom,

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that you created that space for yourself.

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And for you listening, I want you to think about this.

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Don't you deserve five to 15 freaking minutes in the morning before you let your freaking boss

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and your friends and all the memes and all the AI crap into your brain?

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If you want to know why you're waking up with anxiety,

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it's because you lay in bed and pour this negativity into your mind and then expect somehow to breathe it out.

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It doesn't work that way.

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You have to start to create space for your brain to exhale.

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You have to create space so that whatever input you're conscious about.

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See, when I wake up in the morning, I don't look at that.

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I'm such an addict, I can't have it on my body.

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I can't have it on my dresser.

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Like, it might as well be an eight ball of cocaine on my dresser because you just reflexively reach for it.

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And so if you want to create new habits, one of the fastest way to do it is change your environment.

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Make the thing that you're trying to not do, put it out of sight.

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And so if you would like better boundaries with your phone, if you would like to wake up and not have panic attacks and crushing anxiety,

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if you would like to have a little space in the morning

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so that you could have a slower morning and you could be more intentional about what is your intention for the day?

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What is the best way for you to wake up? because

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if you are waking up anxious looking at your phone you've already lost a day it's gone

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you're in catch up for for the rest of the day why would you do that to yourself

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Why not try giving yourself five to 15 minutes before you look at your phone?

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And for those of you that are anxious about the fact that you have a job that may need you,

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or you have family that needs to reach you, no problem.

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Here's what you do.

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You say to everybody, hey, I'm really trying to have better boundaries with my phone.

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And I'm not going to have my phone near me when I'm sleeping.

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It's going to be plugged in.

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The ringer is on.

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If you need me, call me.

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But don't text because I'm not going to look at it.

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And I'm probably not going to look at it until about eight o 'clock in the morning.

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You will be shocked how many people do not call you.

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But people will text you all night long.

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And you've been dummy there responding.

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And then you're like, well, why am I so anxious?

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Oh, I don't know.

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So I would love to see what happens in your life

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if you were to do that for just two or three days.

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I'm going to report back.

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Please do.

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I'm open to that.

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Because I also think you're going to find that you're more creative.

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Yes.

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Oh, absolutely.

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Yes.

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And I was thinking of something my ex used to always tell me because he did have infinite wisdom.

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And he was a creative and he always told me, if you want better outputs, you need to change your inputs.

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And that totally aligns with what you're saying.

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Let's hover here for a minute, because I think that's a really important takeaway.

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If you start to really analyze the average Tuesday through input and output,

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and what are you allowing in?

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Because think about all the amazing wellness trackers.

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We track calories.

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We track the amount of steps that we walk.

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We may track the macros in the food that we eat.

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We may track how many days in a row we have a streak.

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We track our sleeping stats.

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We track all of these things related to health.

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The single biggest one that would probably change how you feel day to day is tracking what input are you allowing. And one hack

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that helps me a lot is I think a lot about the way I want to feel in my life

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and then I really control my environment to set me up to be able to make healthier choices

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and I have massive boundaries with who and what is allowed into my mind and who and what gets my attention.

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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

このスピーキングレッスンは、動画「Mel Robbins: Stop Checking Your Phone First Thing in the Morning」を教材にしています。この動画には、シャドーイング用の文が208文、単語が2116語あります。音声の長さは12:10です。話す速さは1分あたり約174語で、日常会話に近い自然なペースです。単語の86%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
boundary 名詞	/ˈbaʊndɹi/	境界, 境
anxious 形容詞	/ˈæŋkʃəs/	心配した
anxiety 名詞	/æŋˈzaɪ.əti/	心配, 不安
chase 動詞	/t͡ʃeɪs/	追いかける, 追跡する
output 名詞	/ˈaʊtpʊt/	出力
marry 動詞	/ˈmæɹi/	結婚する, 娶る
spiritual 形容詞	/ˈspɪɹɪt͡ʃuəl/	精神的
asleep 形容詞	/əˈsliːp/	寝ている, 眠っている
intention 名詞	/ɪnˈtɛnʃn̩/	意図, 意向
habit 名詞	/ˈhæb.ɪt/	習慣
embarrassed 形容詞	/ɪmˈbæɹ.əst/	恥ずかしい
universal 形容詞	/ˌjunəˈvɜɹs(ə)l/	宇宙の
mirror 名詞	/ˈmiɹɚ/	鏡, 姿見
argue 動詞	/ˈɑɹ.ɡju/	議論する, 論ずる
bedroom 名詞	/ˈbɛdˌɹum/	寝室

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
come over 動詞		遣って来る
get up 動詞		起きる

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。

That's the person that's going to change your life.
Here's how you change your life.
What time do you get up?
What's the first thing you do?
Can I make a recommendation?

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
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	I've tried · have tried · you've dumped
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	being stuck · be plugged · will be shocked
関係詞節 who / which + 節 — 人や物について情報を加える	answer, which is · practice, which is

注意したい発音

話し手はI'm, you're, don'tなど、短縮形や弱形を60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: anxious /ˈæŋkʃəs/, intention /ɪnˈtɛnʃn̩/, meditation /mɛdɪˈteɪʃn̩/, shock /ʃɔk/, regulation /ˌɹɛɡjʊˈleɪʃən/
長い単語（アクセントの位置に注意）: anxiety /æŋˈzaɪ.əti/, universal /ˌjunəˈvɜɹs(ə)l/, regulation /ˌɹɛɡjʊˈleɪʃən/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, intentional /ɪnˈtɛnʃənəl/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: spiritual /ˈspɪɹɪt͡ʃuəl/, universal /ˌjunəˈvɜɹs(ə)l/, regulation /ˌɹɛɡjʊˈleɪʃən/, calorie /ˈkæləɹi/, profoundly /pɹəˈfaʊndli/
/v/ — /b/ にならないように、上の歯を下唇に当てる: universal /ˌjunəˈvɜɹs(ə)l/, defensive /dɪˈfɛn.sɪv/, hover /ˈhɒvə/, negativity /ˌnɛɡ.əˈtɪ.vɪ.ti/, reinvent /ɹiːɪnˈvɛnt/
/f/ — 「フ」ではなく、上の歯と下唇で出す: defensive /dɪˈfɛn.sɪv/, infinite /ˈɪnfɪnɪt/, unfinished /ʌnˈfɪnɪʃt/, friction /ˈfɹɪkʃən/, profoundly /pɹəˈfaʊndli/

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。boundary, anxious, anxiety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: Mel Robbins: Stop Checking Your Phone First Thing in the Morning - 動画で英語スピーキングを学ぶ

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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

この動画の重要語彙

動画に出てくる句動詞

繰り返し練習したい文

この動画の文法

注意したい発音

この動画での練習方法

シャドーイングとは？英語上達に効果的な理由