シャドーイング練習: My 4-Hour Morning Routine That Changed Everything (Full Breakdown) - Robin Sharma - YouTubeで英語スピーキングを学ぶ
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This video is all about five protocols or five things you can do to bring greater positivity into your days.
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This video is all about five protocols or five things you can do to bring greater positivity into your days.
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So I know you're a mogul and a titan and a virtuoso.
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You're building a great organization, a great life.
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You're trying to impact the world.
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And some people might think that positivity is not really relevant.
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But you know in this age of poly crisis,
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protecting your mindset, staying positive is ever so important.
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You can't inspire your team.
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You can't do inspired work.
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You can't inspire your marketplace.
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You can't inspire the world if you are D-inspired.
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You know, I don't believe in titles.
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You've probably read The Leader Who Had No Title.
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I think one title does matter and it's CIO,
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which is Chief Inspiration Officer.
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So this module and this session together is really all about some tactics that will help you protect your positivity.
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The first is start well.
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And of course, you've heard me talk about the 5am club and the powerful great morning routine.
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But great mentoring is reinforcing so that you understand these ideas at deeper and deeper and deeper levels.
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These days, I'm personally practicing a four-hour morning routine.
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I'm just going to put it out there for you to play with it.
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And the 5am club is great,
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but it's almost minimum viable morning routine.
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I want you to join the 4am club.
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and from four o'clock, and it'll probably take you a few weeks to install it,
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and then the question becomes,
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what time do I go to sleep?
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I go to sleep about 9.30 these days,
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10 o'clock, and I get up at four o'clock,
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and from four o'clock to five o'clock, I do MVP.
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MVP, as you know, is the most valuable player,
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and for you to become the most valuable player of your life,
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I want you to practice MVP,
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which is meditation, visualization, and prayer.
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For one hour, four o'clock to five o'clock,
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you're laying in bed, and you're meditating,
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and you're visualizing your dreams coming true.
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For the past four months,
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every morning at 4 o'clock,
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I would visualize what I called my four beautiful projects.
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There were four key projects I was working on,
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and I would actually meditate on them,
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and then I would visualize them as if they were real,
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and I would actually inhabit the image of each of those four projects if they had come true,
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and if I executed on them nearly flawlessly.
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M, V, P, the P is for prayer.
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The last part of this process might be 4.30 to 5, 4.45 to 5.
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You actually pray.
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You can do it quietly.
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You can do it out loud under your breath.
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And you just pray because every prayer is heard.
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And you just pray.
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Don't believe in God.
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You could call it the force of the universe.
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You could call it energy.
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Whatever the force is that you believe runs the world,
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even if it's you're praying to your heroic self and your finest self versus your egoic self,
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pray and put out that intention for what you want and what you desire to come true.
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From 4 o'clock to 5 o'clock, MVP.
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The next part of this four-hour morning routine, five to six.
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It's really all about movement.
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So you get on an elliptical or you do yoga
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or you get on a spin bike or you go for a run,
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but it's an hour or so of your workout.
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And while you're working out,
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hydrate, take some supplements in the water.
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Hydration promotes mitochondrial function.
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I love to listen to a podcast or an audio book.
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So I'm not only exercising,
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I am learning and I'm hydrating.
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I also keep a pad of paper and a pen next to my elliptical or my exercise bike,
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and I'm jotting down notes and ideas.
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And so this is five o'clock to six o'clock where you are exercising,
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promoting energy, elite performance, creating a pharmacy of mastery where you're releasing dopamine,
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serotonin, norepinephrine, which gives you more focus, and oxytocin.
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Now it's 6 o'clock.
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You are full of energy.
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You are feeling phenomenal.
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You've released dopamine, so you're inspired.
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You've released serotonin, so you're feeling happy.
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You've reduced the cortisol.
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It's 6 a.m.
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You've done an hour of MVP, an hour of exercise.
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You've hydrated.
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You've learned.
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Imagine how you're feeling.
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Then from 6 to 7 o'clock,
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I encourage you to write in your journal and ask yourself a series of morning questions that are so powerful.
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First morning question, what are five things I'm grateful for?
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Second morning question, where am I winning?
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As you focus on your micro wins,
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you increase inspiration, positivity, and you build momentum.
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The negativity bias of the human brain causes us to focus on where we're not winning and where we're losing,
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which promotes frustration.
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So that question, where am I winning?
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trains your brain to focus on all the areas,
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the micro winds, where you're doing well.
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And the more you focus on those,
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they will grow and amplify,
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which promotes your energy, inspiration,
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and gives you a sense of momentum.
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Third morning question, powerful.
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What will I let go of today?
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Maybe it's someone you need to forgive.
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Maybe it's resentment.
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Maybe it's being hard on yourself.
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Maybe it's a difficulty yesterday or in the past,
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but writing out what you will release today is part of the healing process
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that will allow you to purify your heart set and move on with your life.
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And the fourth question is,
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what does my ideal day look like?
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So you have a clear paragraph of your ideal day ahead.
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And clarity precedes mastery.
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Vague plans leads to vague goals.
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So now, by writing out your intentions of the ideal day ahead,
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you build that superpower of focus in this age of dramatic distraction.
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Six o'clock to seven o'clock,
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you focus on those four questions.
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You write the answers in your journal.
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You do it every day or maybe just five days a week.
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But every day would be so powerful.
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So now you've started at 4 a.m.
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It's 7 a.m.
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What do I suggest you do?
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Go for a walk in nature,
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even if it's only 15 minutes.
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Go for a walk in nature.
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It's so powerful.
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What else can you do in that last hour?
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Read.
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Reading is a conversation with the author.
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The more knowledge you can accumulate,
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the wiser you become, the more magic you can push into the marketplace,
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the less mistakes you'll make,
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the more you can influence people because of your internal power.
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And now it's 8 o'clock.
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You've spent four hours developing yourself,
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your four interior empires of mindset,
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heart set, health set, and soul set.
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And imagine doing that five days a week.
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Imagine the growth you'll experience.
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Imagine the healing.
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Imagine the wisdom.
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Imagine the positivity.
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Imagine the brain power.
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Imagine the inner power you will build doing this even five days a week.
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As you know, your days are your life in miniature.
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the days slip into weeks and then months and then quarters and then a lifetime.
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And it makes me think of Kobe Bryant.
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He was interviewed and he said,
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you know, when I got to the NBA,
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I realized not everyone wanted to be the best.
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Some people got into the NBA,
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they made their dream real,
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and they started to coast.
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They would party, they would go to the one practice that they'd have to go to.
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And Kobe said, I wanted to be the dominant player in the entire league.
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And so he said, I realized that if I did a practice at 4 a.m each day,
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and then the team practice at 11 a.m each day,
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and then if I did another practice at 4 o'clock each day,
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and then another one in the early evening,
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just doing that once or once a week wouldn't make a difference.
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But he said, if I did it five days a week in consistency,
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because consistency is the mother of mastery,
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he said I realized the gains and the ability and the skills
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and the mastery that I would be building doing four workouts every single day as the days became weeks,
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the weeks became quarters, the quarters became years,
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I would build a winning advantage that no other person in the entire league could ever keep up with.
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And that's why he became Kobe Bryant.
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And so I want you to play with this four-hour morning routine.
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If you don't want to do it, that's fine.
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Then do a three-hour morning routine.
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If you don't want to do a three-hour morning routine,
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then do two hours.
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If you don't want to do two hours,
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at least do one hour every day and watch the results.
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And that's the first point of being positive.
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starting well because as you know the Spartan warriors used to say sweat more in training you'll bleed less
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and more the way you begin your day sets up the way your day unfolds
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I'm doing this four-hour morning routine every day
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and I don't want to miss it because it makes me feel
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so good because doing the MVP and then the workout
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and then the journal questions and then the nature walk
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and then the reading it just feels so good I feel so alive I feel I'm becoming my best self,
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it gives me so much energy,
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gives me so much positivity,
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makes me feel very peaceful,
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makes me feel very alive.
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So when it comes to the night before,
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and of course I'm saying you need to get enough sleep,
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I go to sleep at 9.30 or 10 now,
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but I just don't want to miss getting up at 4 a.m because it feels so good when I'm doing it,
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and I've got to tell you the quality of my days,
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the quality of my creativity,
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the quality of my productivity,
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the quality of my impact.
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The quality of my relationships have been upgraded
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so much by this four-hour morning routine that I just don't want to miss it.
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And if I do miss it,
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I notice that my day just feels different.
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I just, I'm not as on game,
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as inspired, as happy, as productive, as creative.
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So I really wish that for you.
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Don't judge it until you try it.
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Four-hour morning routine, pretty amazing.
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You're pretty amazing.
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Try it, not for a day,
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not for a week, try it for a few weeks and then measure the results for yourself, please.
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このレッスンについて
このレッスンでは、ポジティブなマインドセットを保つための実践的なテクニックについて学びます。特に、朝のルーチンが自己改善にどのように寄与するかを掘り下げ、瞑想やビジュアライゼーションを使って、あなた自身のゴールを視覚化する方法を学びます。これにより、英語のスピーキングスキルを向上させ、日常生活でポジティブな影響を与える力を養います。シドーイングやシャドースピーチの練習に役立つ知識も提供しますので、YouTubeで英語学習を行う際にも活用できます。
重要な語彙とフレーズ
- ポジティブ (Positive) - 積極的で前向きな態度を指します。
- 瞑想 (Meditation) - 心を集中させる実践で、ストレスを軽減します。
- ビジュアライゼーション (Visualization) - 目標や夢を心の中で具体的に描くこと。
- 祈り (Prayer) - 精神的なつながりを持つための行為。
- MVP (Most Valuable Player) - 自分の人生における最も価値ある存在。
- 5時のクラブ (5am Club) - 早い時間に起きて一日をスタートさせる習慣。
- シドーイング (Shadowing) - 聞き取った内容を真似して繰り返す練習。
練習のコツ
このビデオの速さやトーンに合わせてシドーイングを行う場合、まずはリスニングすることから始めてください。音声を何度も聴いた後、同じ内容を声に出して繰り返すことで、発音やリズムを体得することができます。特に、ポジティブな言葉やフレーズを意識して発音することで、IELTSスピーキング対策にも役立ちます。具体的には、以下のようなステップを踏むと良いでしょう：
- 初めて聴くときは、全体の意味を理解することに集中する。
- 次に、セリフごとに分けて、一つ一つを注意深く聴き取る。
- その後、音声が流れる中で自分の声を重ねてみる。この時、声のトーンやスピードに注意を払う。
- 最後に、効果的なフレーズや語彙を繰り返し練習する。
この方法を使うことで、あなたの英語力がより一層向上し、日常会話やプレゼンテーションでも自信を持てるようになります。Shadow Speechのアプローチを取り入れ、YouTubeで英語を学ぶ際にはこのテクニックを活用してください。
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。