シャドーイング練習: My Top 7 Healthy Habits I Started and Quit in 2026 - 動画で英語スピーキングを学ぶ
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We're halfway through 2026, so here's every habit I started this year and every one I quit.
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We love to talk about all the new amazing habits we want to start, but almost no one talks about everything we need to quit.
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And those habits, the ones that we need to quit, are equally important for our growth.
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And some of the habits I already quit this year actually looked healthy on paper.
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That's why it took me so long to let them go.
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If you're new here, my name is Veronica and on this channel I help overstimulated people slow down, take care of their nervous system and reconnect with themselves.
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Every week I send out a free newsletter called Aligned where I share all the different lessons on dopamine, attention and your focus.
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So if you want to join, the link is going to be in the description.
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Okay, so let's begin with all the habits I quit
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because now I'm realizing how important it was for me to actually stop doing all of those things.
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The first habit I quit is over measuring every workout I do.
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I love wearing my Oura Ring, my Apple Watch, and I love tracking my workouts when I feel like I truly need to.
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Like when I go for a run and I need to know my pace, my pulse, my distance.
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All of these tracking tools we have aren't bad.
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Obviously that's not my message here.
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My message is that they're just tools and at some point I just realized
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that I needed to quit over measuring everything about the way my body moves.
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When I do yoga, pilates, when I go for my walks, I don't really need to measure everything about my body.
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I don't need to know how long the class was or how many calories I burned.
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To be honest, everything connected to calories, like tracking how many calories I eat or tracking how many calories I burn,
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isn't something that makes me feel good.
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It's something that only makes me feel anxious and stressed out.
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Right now, what I appreciate so much more is trusting
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that my body already knows how to move and my body will let me know what it means.
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Okay, when I go for my long run, I know that I need to track my pace and my pulse.
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But when I want to stretch my body, I want to focus on mobility and flexibility.
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Do I really need to track how many calories I burned?
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Probably not.
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And one added bonus to quitting that habit was
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that I actually started adding movement into my day that I was doing just because, like my dance classes.
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And naturally, I don't want to be tracking those workouts because the only thing that is important for me is having fun.
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Moving my body because it feels good.
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Spending quality time with other people.
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And I think all of the tracking devices I have weren't really created to measure that.
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Okay, this one is a little bit different from the rest of the list
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because it's not a habit I started this year.
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I've been doing it for around 10 years.
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And out of everything on this list, it's the one habit I would tell you to start if you haven't already.
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Tracking your cycle.
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I started years ago because I had no idea why some weeks I felt amazing
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and other weeks I could barely get off my couch.
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Looking back, I wish somebody had told me sooner that so much of that was actually connected to my cycle.
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Not just being tired or having a bad week.
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That's why I highly recommend trying Flow and I want to say a huge thank you to them for sponsoring today's video.
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It supports women across all stages of their lives.
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First period, trying to conceive, pregnancy, and perimenopause.
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I actually first found out about flow back in 2016
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because my mom recommended it to me and I fell in love with it immediately.
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Flow tracks over 70 symptoms, not just your period.
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So it can help you notice patterns like how your energy might dip before certain workouts
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or why your mood could shift out of nowhere.
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It also gives me a heads up on
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when my next cycle is likely to start and if something looks like a common symptom pattern, that's usually a nudge for me to mention it to my doctor.
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There's even a doctor's report feature, so everything is laid out in one place for my next checkup.
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Flow is actually co-created with a team of over 120 doctors and health experts.
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And honestly, Flow isn't just for people who have a cycle.
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If you have a partner, there is a Flow for Partners feature.
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They get their own updates so they can actually understand what might be going on with you instead of just guessing.
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I think that's such a small thing that makes a real difference.
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If you want to try Flow, I have a code for you.
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Veronica40.
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The link is going to be in the description or you can scan this QR code right here.
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Alright, so the second habit I quit this year is denying that I am a picky eater.
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To be clear, this has nothing to do with me being vegan.
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I know that for a lot of people, if I tell them that I'm vegan, they're gonna think, okay, you are extremely picky.
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That's literally the definition of pickiness.
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But for me, being vegan is an ethical choice.
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It's a continuation of my values.
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So we're not going to talk about that here.
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When I say picky, I mean all the small little things.
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Like for example, when I make something with onion, let's say it's a soup.
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In a soup, my onions have to be soft.
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But if it's a stir fry, my onions have to be crunchy.
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And I'm very picky about that.
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To be honest, for years I treated that as an annoying quality.
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Like I wasn't fitting some kind of mold, which is honestly completely ridiculous to me right now because whose mold was I even trying to fit?
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This year, slowly, I actually allowed myself to be picky again
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and I noticed a very interesting thing that grew out of it.
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I started creating my own recipes, which in the past I never did.
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In the past, I would always say that I couldn't, I needed to rely on a specific recipe, like I lacked imagination.
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Now, because I'm allowing myself to be picky, I ask myself these questions, why?
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Why don't I like a certain recipe or maybe a certain texture or a certain food?
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Maybe I can cook it in a different way to like it better.
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That question alone, being a scientist asking why, helped me become someone who creates her own recipes instead of just following them.
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And I can tell you guys that my family, my friends, they all really like the way I cook.
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They find it truly interesting and unique and they always want to try my recipes.
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And it only happened because I allowed myself to embrace my pickiness.
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Habit number three, I quit, is believing that slow hobbies are a waste of time.
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In college, I was deep in my masculine energy, and I completely understand why.
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I was in a new city, in a university, surrounded by people who were completely new to me.
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And I felt like if I allowed myself to do something slow, that meant I was doing something unproductive.
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And for me, at that time, productivity was like a measuring stick.
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Everything I did had to be productive.
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but this year I finally found real value in slowing down.
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You know there is a difference between understanding something, believing in it?
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Like I understood that slowing down was important
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but I could never find a way to actually practice it
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but now I know how to do it and I know what works for me.
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Yesterday I spent an hour and a half repotting one of my plants
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and past me would have called that a waste of time.
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I love my plants and taking care of my plants is very important for me.
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Not just because it helps me slow down and regulate my nervous system, you know, the act of doing something with your hands, working with soil.
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It's not just that.
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My plants represent beauty for me and I love creating a beautiful space around me.
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And so I'm so happy that now I'm slowly adding more and more slower, unproductive hobbies into my life.
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Habit number four I quit is believing that reaching a goal means adding more.
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I used to think that reaching a goal always meant adding something.
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If you want to learn foreign languages, you have to be learning a lot of them at the same time
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or you have to create a very rigorous learning routine for yourself.
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If you want to exercise, you need to pack your schedule with workouts.
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And if you miss a day, you have failed.
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That belief led me to a point where I was learning Spanish,
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Korean, English, Chinese all at the same time.
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And my brain was honestly exploding.
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I was completely burned out.
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And at some point, I lost the why.
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You know, why I wanted to learn every single one of those languages because I was so exhausted.
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Now I understand the value of subtracting instead of adding more things and packing your schedule.
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And this little habit of subtracting is something that has been helping me so much this year in 2026 specifically.
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When it comes to my foreign languages, I am only learning Spanish right now because you know the fact that I work in English,
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I communicate in English is already enough for my brain to be exhausted
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and so learning Spanish is my number one priority and just focusing on that has helped me improve my skills so much.
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When it comes to my work on social media, sure, maybe I would want to be doing YouTube and Instagram
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and TikTok and be active everywhere and post a bunch of videos every single day on all of my social media platforms.
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But I know that my personality is more introverted and I see results when I direct my energy at one thing.
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So that is why YouTube is my top priority.
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Subtracting and not adding is something that has gotten me closer to my goals.
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Sometimes reaching a goal isn't about adding one more thing.
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It's about eliminating what shouldn't be there in the first place.
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And the final thing I quit this year to simplify my life and stay healthier is working on vacation.
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I quit working on vacation.
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Simple as that.
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But unfortunately, when I was 20,
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21, 22, I loved working all the time because I felt really anxious the moment I stopped.
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I felt like if I stopped working, everything would crumble.
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Everything would fall apart.
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And again, I understand why I lived through that pattern.
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I moved abroad when I was 22 and I had to deal with a lot of important things.
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Like I had to make a lot of important decisions about my finances, about you know everything in my life.
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So naturally I became a person who never took a day off.
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But that just made me more stressed out
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and more disconnected from my body because I wasn't learning how to take care of my body and how to recharge properly.
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Now I understand the value of rest because when I am resting,
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when I'm recharging, that allows me to give all of my energy to my work tasks,
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you know, to the things that are actually important in my daily life.
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I understand now that rest isn't something I earn after I have exhausted myself
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and after I have burned myself into the ground.
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Rest is something that helps me connect with my feminine energy
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or we can say it's something that helps me feel vibrant again.
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And to be honest, I don't go on vacation every single month.
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So when I do, I should really cherish those moments.
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Alright, so now let's talk about all the healthy habits I started in 2026.
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And to be honest, I only have two.
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The first one is having a grounding object for stressful moments.
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This is a very interesting habit and it's very personal to me.
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But the underlying principle is learning how to reconnect with your body instead of spiraling into something super negative.
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So I have this ice pack
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that I use every time I record my YouTube videos because I really like touching something cold.
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Where I live, it's extremely hot like every single day pretty much
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and so I can't really use my AC when I record my YouTube videos because you can hear the humming
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and in general I prefer to record my videos when it's super duper quiet.
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I wouldn't obviously say that I get stressed while recording YouTube videos,
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I don't, but I spend a lot of energy when I record.
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And because English isn't my native language, I stumble over, you know, my words and my sentences all the time.
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And sometimes my brain can start spiraling like, why can't you say this on the first go.
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Just sit down and say it.
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So for me, what really helps me ground myself is a physical object that I can touch.
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In general, touch, you know the sense of touch is very important for me it's something
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that helps me ground myself and it's something
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that helps me regulate my nervous system
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because it's connected to my body holding something like this in
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my case it's like a cold object brings me back to the present moment
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when i have an important call i like to doodle something or maybe play with my lip balm.
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You know, again, having something in my hands really helps me re-center myself.
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And habit number seven is audiobooks instead of giving up on reading.
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I gotta be honest with you guys and say
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that I've noticed by looking at my habit tracker that I haven't read a single book in like three months.
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And instead of spiraling into what's wrong with me, I'm a failure, you know,
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it's my character flaw, I decided to ask the questions why.
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Why was it difficult for me to continue my habit of reading?
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Was there anything I could do to make it easier, to make it more fun?
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And to be honest, the reason why I wasn't staying consistent with my reading habit is because for my work, I have to read a lot.
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When I'm preparing these videos for you guys, I'm on my computer, I'm scripting, I'm reading, I'm reading books, I'm reading research.
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So when it comes to my free time, the last thing I want to do is look at a screen again
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or even at a physical book because my eyes just feel strained.
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So the solution that came to me is something that's completely new, listening to audiobooks.
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I never had this habit in the past and honestly I was never interested in nurturing it.
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But now I realize that it is the only way
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that I can keep this habit of having books in my life alive.
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When I do my chores, when I go running or when I choose to lay down on my couch with my eyes closed,
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I can always listen to an audiobook.
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And if I open my habit tracker right now, I can see that I have been consistent in this habit every single day.
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Just like that.
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Three months of reading nothing, three months of barely having books in my life to having books in my life every single day.
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That is absolutely insane.
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My story with this reading habit just proves everything behavioral science is trying to teach us.
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Oftentimes the problem is not your habit itself, it's the way you try to approach it.
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Because maybe this approach isn't really working for you.
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And for me, sitting down to read a book wasn't really working for me anymore.
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So I needed to change that.
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I needed to change the approach.
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And maybe also look at the habit of reading from a different angle, zoom out a bit.
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That's why now the habit I have in my life isn't really reading, right?
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The habit is having books in my life and that is enough.
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So looking back at this whole list of all the habits I've quit and started so far,
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something very interesting stands out to me and this something makes me feel extremely proud.
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Out of all the seven habits I just walk you through, five of them are the ones that I actually quit.
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And only two are things that I added.
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And to be honest, in the past, that ratio would have really bothered me.
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Because my mindset at the time was you either go big with all of the habits you have or you go home.
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And unfortunately for me, with a lot of my habits, I did go home.
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I couldn't stay consistent.
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Right now, we're all living in this super overstimulating world.
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There's a lot of information and a lot of shoulds constantly being thrown at us.
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And I think the actual skill worth building right now isn't adding more.
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It's choosing one or two things that actually matter to you and having the courage to eliminate everything else.
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And here's when we start to talk about your attention, your focus, and your values.
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So please guys, let me know in the comments what habits you are thinking of quitting first.
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As a reminder, don't forget to check out Flow.
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You can use my code VERONICA40 for 40% off their annual subscription.
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If you want to continue watching something, I highly recommend this video right here.
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Otherwise, I'll see you in my next video.
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Bye!
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ビデオの背景とコンテキスト
このビデオでは、2026年半ばに入り、話者ベロニカが今年始めた健康習慣とやめた習慣について語っています。彼女は過度に刺激を受ける人々に「ゆっくりとした生活」「神経系のケア」「自分自身とのつながり」を教えるチャンネルを運営しており、毎週無料ニュースレター「Aligned」でドーパミンや注意力に関するレッスンを共有しています。特に、「紙面上は健康的に見えるが実際にはストレスになる習慣」をやめることの重要性を強調し、具体的な例として「ワークアウトの過度な計測」を挙げています。また、10年続けている「周期追跡」の習慣についても触れ、そのメリットを説明しています。
日常会話に使える注目の5フレーズ
- We're halfway through 2026 - 2026年も半ばです。（年の進行状況を表す便利なフレーズ）
- almost no one talks about - ほとんど誰も話しません。（一般的な傾向を述べる際に使える）
- looked healthy on paper - 紙面上は健康的に見える。（外見と実態のギャップを表す）
- take care of their nervous system - 神経系をケアする。（健康関連の会話で有用）
- added bonus - 追加のメリット。（予期せぬ良い結果を伝える）
シャドーイングのステップバイステップガイド
このビデオは日常的な話し言葉で構成されているため、shadow speech（シャドースピーチ）の練習に最適です。以下の方法で効果的に取り組んでみてください。
- ビデオを1.25倍速で視聴：自然なスピードに慣れるため、最初は少し速めの再生速度で聞き取りを練習します。ベロニカの発音は明瞭ですが、連続した会話のリズムを捉えることが重要です。
- フレーズ単位で繰り返し：「I don't need to know how long the class was or how many calories I burned」のような長い文は、フレーズに分けてシャドーイングします。英語シャドーイングの基本は「即時再生」なので、1~2秒遅れで発音し、イントネーションも真似ましょう。
- ストレス発音に注目：英語では重要な単語が強調されます。「tracking devices」「hormonal health app」などのキーワードのアクセントを確認し、自然な発音に近づけます。これはIELTS スピーキング対策にも役立ちます。
- 録音して比較：自分の発音を録音し、ビデオの音声と比較します。リズムやアクセントの違いを見つけ、修正していきます。shadowing siteを利用しても良いですが、まずは自分で基本をマスターしましょう。
この方法で練習することで、日常会話の流れを自然に使えるようになり、shadowspeakのスキルも向上します。ビデオの内容は身近な話題なので、覚えたフレーズを実生活ですぐに使えるのもメリットです。
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 | I've been doing · has been helping |
| 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 failed · has helped · has gotten |
| 関係詞節 who / which + 節 — 人や物について情報を加える | people who have · mold, which is · someone who creates |
| 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 | have weren't really created · was actually connected · is laid |
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。