쉐도잉 연습: Become addicted to discipline in 1 day - 영상으로 영어 말하기 배우기

연습 모드 선택

각 모드는 전체 화면 연습실로 열립니다.

245 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

How many times have you told yourself that you're gonna start tomorrow and you don't?

Because we think discipline means that we're going to be pushing harder, but maybe we've had it backwards all along.

Maybe discipline isn't about fighting the resistance in front of us.

Maybe it's actually about removing the resistance completely.

And in this episode, I'm gonna challenge the way that you think about self-control, motivation, and consistency.

And I'm gonna teach you a step-by-step process to how to actually enjoy taking action.

Because the truth is, once you understand how to enjoy doing what matters most, everything in your life will start to change.

So let's go ahead and start here.

You cannot bully yourself into being consistent.

Long-term, that is.

I mean, you can shame yourself and guilt yourself and bully yourself into short bursts of effort,

but never into real long-term sustained growth.

That is going to lead to burnout if you just shame and guilt and push yourself to do something.

I promise you, I did this for years and years and years.

And I hear so many people, so many people say, oh yeah, I'm really good at starting and then I always give up and I don't know why.

Well, here's why.

Your brain at its simplest form just does not like to move towards pain.

It wants to move away from pain.

What it wants to move towards is reward.

It wants to move towards pleasure.

So the harder that something feels emotionally towards whatever it is you're trying to work at,

the more resistance that you will naturally unconsciously build around that thing you need to do.

So with that being said, and that being in the frame of today's episode, when you say, I just need more discipline, what you're really saying is,

I need to learn more about how to make this feel good enough so that I want to do it.

Think about that for a second, because believe me, for years, I mean, I worked 110 hours a week for three years straight when I was in my early 20s, and I burned myself out.

I forced myself.

And then I eventually did what everybody will do.

When you force yourself to do something, you burn out.

But that's the secret is what I'm trying to share with you is you have to learn how to make

taking that action feel good.

Not like punishment, not like pressure.

You want it to feel pleasurable.

So how do we make it feel pleasurable to ourselves?

Well, I'm going to give you kind of a step-by-step process suit, okay?

The first process, first step of the process is to try something that's called the breadcrumb method.

The breadcrumb method is really simple.

Well, when you look at how most people build habits.

Most people build habits like they're climbing a cliff, like one huge, painful leap at a time.

And it's just, they're just working towards it, going and pushing and going and pushing.

But the brain doesn't like cliffs.

What the brain really likes is trails, small, clear, low effort paths that eventually lead towards the top of the mountain.

And so the breadcrumb method is basically that.

What you're gonna do is you're gonna take little teeny, like you're gonna leave little teeny tiny, irresistible cues that pull you towards the next step.

They kind of make it easier and pull you towards taking the action.

Hey, to the 65.6% of you who watch my videos but are not subscribed, yes, we see it.

And if you've ever learned anything from any of the videos I've put out, please do me a favor, hit that subscribe button.

It helps the channel grow and it helps me keep making more content to help you grow as well.

So with that, let's go back to the show.

So an example that I'll give you, and you've probably heard me say many times, is if you wanna work out in the morning, then lay your clothes out with your shoes,

you know, ready to go, so as soon as you wake up in the morning, you're able to take action.

You don't have to think about what you're gonna wear, it's already ready for you.

If you want to write your book and you want to sit down and write, then open your laptop the night before and maybe write yourself a note

that says you have permission to write one messy paragraph or one messy page or just get it out of you.

It doesn't matter if it's good or not.

And the idea is just like it doesn't have to be the perfect page.

It doesn't be the perfect paragraph paragraph, just get stuff on the paper.

You know, if you want to eat better, maybe what you should do is just prep one thing for the next day.

Like you can figure out some sort of way to wash

and cut fruit so that it's the easiest snack available because normally when you work from home, you end up going for a bag of chips.

And really the key to it is this, you don't want to wait for motivation it.

What you're trying to do is you're trying to design momentum.

That's really what the key is with the breadcrumb method.

You're trying to design momentum because starting is usually the hardest thing for most people.

And this is what's most important.

You just want to get a little teeny tiny bit of movement started.

You know, like when I think about when I used to go on really long hikes when I'd be in Sedona, right?

We just got back from Sedona.

We were there for a month.

I would think about oh my god like this is a four mile hike like this is Oh my god, I don't know if I want to do this today It's hot outside

and I start thinking about how long this entire thing is going to be

And I just tell myself hey just go out

and walk for the first few minutes If you don't feel like doing it turn around i'm like, oh, okay, that's really not too hard And then

so what I would do i'd go out there

and walk for a few minutes and i'd be like I feel pretty good.

My heart rate's going.

It's kind of beautiful out here.

I'm just going to keep going And then I just keep going and I keep going.

And the thing is, once you get that movement started, the momentum becomes so much easier.

The more that you can remove friction, the more that you'll start doing the right thing without thinking.

Think of it like this.

The way I like to think about it is like, if you remember the movie E.T.

and they, in the movie, when they're trying to get E.T to go somewhere, they put Reese's Pieces out in front of them.

You're trying to design your life like you're E.T.

and you're trying to put Reese's Pieces out in front of you.

So you go from one step to the next one to the next one, and eventually you're where you wanna be.

So that's the first thing.

The second thing that you wanna do is this, make your progress visible.

Your brain loves evidence that your effort is starting to equal progress.

Tony Robbins always says progress equals happiness.

Your brain loves evidence that your hard work, your effort is starting to equal progress.

That's why tracking, even in small ways, is so powerful.

And so one thing that you could do is this or a couple different methods, right?

Put a calendar on your wall and cross off every day in a big red ink,

cross off big X on the day that you take that action that you need to.

Because once you see that start to, you get one day and two day and three, you have a chain going, now you don't wanna break the chain more than anything else and start back at zero.

Or you could drop a coin or a bead into a jar after each workout

or when you get two hours of focus work done in a session.

or you can write one sentence a day about what you did well.

Not how much you did, but what you did, like what you did well.

100

Now, if you wanna lose weight, one thing that's really good to do is to get a scale and then write down your weight every single day.

101

Remember this, there's a really interesting principle that says what is tracked will improve, but what is tracked and recorded will improve exponentially.

102

So if you were to hop on a scale every single day, you're basically tracking your weight.

103

But if you're tracking it and then writing it down, you're tracking it and recording it, and you will improve exponentially.

104

I can't tell you how many people I've coached over the years, and I just give them this tip, and they lose weight because now they're tracking and recording it every single day.

105

And once you start to see the weight go down, you don't want to see it go back up.

106

So you start making better decisions.

107

Progress that's seen becomes progress that's sustained.

108

So how can you try to see your progress as much as possible?

109

You know, when you have a bad day, don't beat yourself up.

110

You have to remind yourself of your wins.

111

So like one of the things I hear from a lot of people is like, you know, I always fall off of weight loss because I'll work out for like 17 days.

112

I'll fall off, you know, day 18.

113

And then I guilt myself and I shame myself and I make myself feel like and then I don't do it again.

114

It's like, well, why don't you just celebrate the 17 days of consistency instead of the one day that you fell off.

115

Celebrate how far you've come.

116

And then what you do is you learn from your mistake.

117

Oh, I messed up on this day and use it as data so that you don't do it again.

118

Once again, make yourself feel good because when you feel good, it's easier to take action.

119

So that's number two.

120

Number three is to start to reward yourself intentionally.

121

This is about teaching your brain that effort feels good.

122

But the same way if a dog does something that you want it to do, you give it a treat.

123

And it does it again, and you give it a treat.

124

You have to train yourself, as weird as it sounds, the exact same way that you would train that dog.

125

You're teaching your brain that the effort that you want to take to create the life that you want feels good.

126

After every session, even if it's just a short one, do something that signals a reward.

127

Step outside, take a real deep breath, a slow breath of fresh air, feel the sun, and just close your eyes

128

and just enjoy being outside for just a minute

129

or make yourself your favorite non-alcoholic drink

130

if you're in the middle of work day

131

or text someone like your best friend or your spouse or whoever it is that's like your biggest fan and say, I just did this, I'm excited about it.

132

And they come back and like, you're so great, I'm proud of you.

133

You know, find that person and tell them so

134

that you can start to feel the reward of them being proud of you as well.

135

You can even just go to the bathroom, look in the mirror, smile at yourself and say, I'm proud of you, you're doing a great job.

136

It sounds ridiculous, this, but there's so much proof that shows

137

that that little reward makes you feel good because it releases a little bit of dopamine, which tells your brain the effort is pleasurable.

138

What you're doing is you're pairing effort with satisfaction

139

and you're getting your brain to become addicted to this thing because your brain wants more dopamine.

140

And when you do something that feels good, it releases dopamine.

141

You know, if you're not doing something that you want to do, it's because that you are pairing the action with dissatisfaction.

142

You're starting to think about how hard it's going to be, how difficult it's going to be.

143

What if you fail?

144

What if you're not good enough?

145

No, no, no. You can't do that.

146

You have to start pairing it with the action that you want with satisfaction, the effort that you want with satisfaction.

147

If you start doing this over time, your brain will start to crave that cycle.

148

Work, reward, repeat.

149

Work, reward, repeat.

150

Or workout, reward, repeat.

151

Workout, reward, repeat.

152

Eat healthy, reward, repeat.

153

It's just like you continue to keep doing this.

154

This is how addiction shows up.

155

And sure, people can be addicted to bad things, but they can also become addicted to good things.

156

Addiction only comes from feeling good after doing something.

157

So that's number three.

158

Number four is to do something that I call shrink at the start, right?

159

You want to make it easier to start than it is to avoid.

160

You want to shrink the start of it.

161

So when something feels heavy and big and like a mountain we have to climb, we avoid it.

162

Not because it's impossible, but because starting that thing feels too big.

163

It feels like too large of a mountain.

164

And so what you want to do, the trick of it is to shrink the start of it.

165

So it's kind of like what I told you a couple of tips before.

166

You're trying to shrink the start, make it easier so that you can get momentum on your side.

167

If you're dreading going to the gym, tell yourself, I'm just going to go for 10 minutes.

168

If you're avoiding sitting down to write your book, just say, I'm going to open the document and I'm just going to write one messy paragraph.

169

If you're overwhelmed by cleaning your house, even if it's something like that, say, I'm just going to do one dish.

170

And then see how you feel after one dish.

171

You're trying to shrink the start.

172

Once you start, your brain naturally wants to finish, realizes it's not as big of a deal as you made it out to be.

173

And then you start to get some momentum on your side.

174

And momentum eventually starts to do the heavy lifting.

175

So that's number Number four, number five is to add joy into the process.

176

Whether you believe it or not, you're allowed to enjoy the process.

177

You actually need to enjoy the process.

178

For the longest time, I thought I had to struggle my way to success and success was hard.

179

I need to white knuckle my way through life.

180

You don't.

181

You need to make it more pleasurable.

182

Listen to the music that you love while you're working.

183

Light a candle when you write.

184

Pair difficult things with something that's sensory and soothing and feels good.

185

You know, don't struggle and white knuckle your way.

186

Just think, oh, I need to do this thing.

187

How can I make this thing more enjoyable?

188

Make it a ritual that feels like you're caring for yourself, not punishing yourself.

189

That's one of the reasons why I say discipline is a form of self-love is

190

because you never have to be disciplined to do something that's bad for you.

191

You don't need any discipline to eat a big old pint of ice cream, right?

192

But you probably need some discipline to make a healthy meal for yourself.

193

And so you need discipline to do things that are good for you.

194

You don't need discipline to do things that are not good for you.

195

And so make this whole feeling, the whole feeling behind all of it, the enjoying of it, a ritual that feels like you're actually caring for yourself and not punishing yourself.

196

Make it feel special.

197

You know, pleasure isn't the enemy of discipline.

198

It's not.

199

Pleasure is the fuel to discipline.

200

And so that's number five.

201

And then number six, which is a very, very important part of it, is attach emotion to your why.

202

If you want to stick with something for a while, your goal can't just live in your head.

203

You have to have it live in your heart as well.

204

So you have to have a strong why to it.

205

My very first mentor used to always say, if your why is strong enough, your how will reveal itself.

206

If your why as to why you're doing something is strong enough, you'll figure out how to get it done.

207

You'll get it done.

208

You'll figure it out.

209

And so ask yourself, like, why does this goal matter to me?

210

Why am I doing this in the first place?

211

Who do I become if I keep showing up for this?

212

What part of me am I building through this process?

213

How is this going to change my life, my spouse's wife, my children's life?

214

Why is this thing important to me?

215

What am I going to be able to do for my parents if I do X, Y, and Z?

216

And you start actually developing a real why behind the goal.

217

and then you remind yourself of that thing often.

218

Write it somewhere that you see it, somewhere that you see it every single day, read it every single morning, remind yourself of it because the more emotionally connected that you are to your goal,

219

the easier it becomes to act on it.

220

I promise you that.

221

And so you have to understand,

222

becoming addicted to discipline isn't about turning into some robotic high performer that just white knuckles their entire way through life.

223

It's really about how to create a life where the things that are good for you actually feel good to do.

224

And so you need to stop chasing motivation

225

and white knuckling your way through life and stop waiting for the perfect moment or the perfect mindset

226

and really start to build systems that make consistency feel more natural and more enjoyable in some sort of way.

227

And if you do this slowly, you start to become the kind of person who wants to work.

228

I know how crazy it sounds.

229

I was gone for an entire month in Sedona.

230

I just got back and I was like

231

so excited to sit down in my office and actually start to work

232

because I've associated so much pleasure with what it is that I do.

233

Is there still some struggles?

234

Is it hard to do a lot of times?

235

Yeah, absolutely.

236

But there's much more enjoyable moments because I've associated

237

so much pleasure with taking action

238

because it feels like you're coming home to yourself every single time

239

that you do and you start to realize the life

240

that you're building is getting closer and closer and closer and so you want to start working harder.

241

And so that is how you get yourself to become addicted to the discipline

242

that you need to create the life that you want.

243

Hey, thanks so much for watching this video.

244

Based off of what you've been watching recently, out of all of the hundreds of videos I've posted, YouTube has picked this one for you to watch next.

245

And if you want to make sure you don't miss any more videos, click this button right here.

앱 다운로드

유창하게 말하는 데 필요한 모든 것

AI 발음 평가문장마다 점수 확인

IPA 발음 연습모든 소리 마스터

단어 학습나만의 단어장 만들기

단어 게임놀면서 외우기

QR 스캔

Download on theApp Store Get it onGoogle Play

같은 채널

Relax and Manifest Everything You Desire

Daily ConversationWorking Adults

5 Habits that Changed My Life in 1 Week

Business EnglishUniversity StudentsWorking Adults

Easy now & hard later OR hard now & easy later👉 IG:@robdialjr #selfdevelopment #motivation

Business EnglishUniversity StudentsWorking Adults

You Vs You "Drop a YES in you agree! 👉 IG:@robdialjr #motivation #selfdevelopment #personalgrowth

Daily ConversationWorking Adults

Focus Only On Yourself (And Forget About Everyone Else)

Daily ConversationUniversity StudentsWorking Adults

Push Yourself to Be Happy Even When Life is Hard

Business EnglishUniversity StudentsWorking Adults

Their Mood Isn’t Your Responsibility. 👉 IG:@robdialjr #selfdevelopment #selflove #motivation

Business EnglishUniversity StudentsWorking Adults

7 Habits That Changed My Life After 30 (Wish I Started Sooner)

Daily ConversationWorking Adults

Never React, Never Explain, Just Ignore

Daily ConversationWorking Adults

Once you apply this, the Universe will have no choice but to give you everything.

Business EnglishUniversity StudentsWorking Adults

Focus on Yourself & Detach in Silence

Daily ConversationWorking Adults

WHY YOU SHOULD QUIT YOUR JOB!

Business EnglishWorking Adults

7 Principles That Will Organize Your Entire Life

Business EnglishUniversity StudentsWorking Adults

How To Rewire Your Brain To Enjoy Discipline

Business EnglishUniversity StudentsWorking Adults

FOR YOU

맥락 및 배경

이 영상에서는 자기 훈련과 동기 부여에 대한 새로운 관점을 제시하고 있습니다. 화자는 훈련이 단순히 저항을 극복하는 것이 아니라, 저항을 제거하는 과정임을 강조하며, 스스로에게 더 나은 행동을 할 수 있는 방법을 제시하고 있습니다. 자기 자신을 괴롭히며 인내심을 발휘하는 것의 한계를 이야기하며, 그렇게 할 경우 실제로 장기적인 성장을 이루기 어렵다는 사실을 드러냅니다. 훈련을 더 즐겁고 보람 있게 만들 수 있는 방법을 단계별로 설명하여 실질적인 변화를 이끌어낼 수 있다고 전합니다.

일상 대화를 위한 5가지 주요 문구

자기 훈련이란 무엇인가? - 훈련이 단순히 고통을 극복하는 것이 아님을 상기시킵니다.
보상으로서의 행동 - 우리는 고통이 아닌 쾌락을 향해 움직인다는 점을 강조합니다.
제자리에 서 있지 말고 움직여라 - 작은 행동을 하면서 자신에게 쾌락을 주는 것이 중요합니다.
빵 조각 방법을 활용하라 - 작은 신호로 다음 행동으로의 걸음을 유도해야 합니다.
자신에게 동기를 부여할 것 - 목표 달성을 위해 감정적인 연결을 만들어야 합니다.

단계별 쉐도잉 가이드

이 영상을 통해 훈련의 효과를 극대화하려면 영어 쉐도잉 기법을 활용하는 것이 매우 유익합니다. shadowspeak을 통해 시작할 수 있습니다. 아래의 단계를 따라 해 보세요:

영상을 반복해서 시청하세요. - 처음에는 전체 내용을 이해하고, 두 번째에는 문장을 따라 하며 대화의 흐름을 감지해 봅니다.
주요 문구를 기록하세요. - 위에서 제시한 문구를 적어서 기억해두고 일상 대화에서 적극 활용합니다.
쉐도잉 연습을 시작하세요. - 화자의 발음을 따라서 따라 하는 것을 목표로 합니다. 처음에는 천천히, 나중에는 자연스럽게 이어지도록 연습하세요.
일상 속에서 적용하세요. - 화자가 소개한 '빵 조각 방법'처럼, 일상에서 작은 신호를 통해 훈련을 하도록 합니다.
자주 반복하고 피드백을 받으세요. - 친구나 선생님과 함께 연습하거나 녹음을 해보아 자신의 발음을 점검합니다.

꾸준한 연습이 언어 능력을 향상시키는 열쇠입니다. 유튜브 영어 공부와 함께 이 가이드를 활용하여 즐겁고 효과적인 영어 회화 연습을 경험하세요!

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
“used to” used to + 동사 — 지금은 아닌 과거의 습관이나 상태	used to go · used to always say
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	we've had · you've ever learned · you've probably heard
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	being said · are not subscribed · is tracked
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	six, which is · person who wants

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: Become addicted to discipline in 1 day - 영상으로 영어 말하기 배우기

연습 모드 선택

앱 다운로드

같은 채널

Relax and Manifest Everything You Desire

5 Habits that Changed My Life in 1 Week

Easy now & hard later OR hard now & easy later👉 IG:@robdialjr #selfdevelopment #motivation

Act As If Everything Always Works Out

People who don’t have friends share these five personality traits

Do This for 30 Days and Your Life Will Change

The Day You Realize No One Cares About You… Everything Changes

4 Things That Are Keeping You From Being a High Performer

5 Things to Tell Yourself Every Morning

You Vs You "Drop a YES in you agree! 👉 IG:@robdialjr #motivation #selfdevelopment #personalgrowth

Focus Only On Yourself (And Forget About Everyone Else)

Push Yourself to Be Happy Even When Life is Hard

Their Mood Isn’t Your Responsibility. 👉 IG:@robdialjr #selfdevelopment #selflove #motivation

7 Habits That Changed My Life After 30 (Wish I Started Sooner)

Never React, Never Explain, Just Ignore

Once you apply this, the Universe will have no choice but to give you everything.

Focus on Yourself & Detach in Silence

WHY YOU SHOULD QUIT YOUR JOB!

7 Principles That Will Organize Your Entire Life

How To Rewire Your Brain To Enjoy Discipline

추천 영상

Discipline Beats Motivation

How You Feel and What You Do Don't Need to Correlate

11 Minutes of Pure Dopamine Increase

I used to be addicted to discipline until I realized this

How I became DISGUSTINGLY DISCIPLINED and got my dream life (you can too)

The Only 15 Minutes You Need To Master Self-Control | Robert Greene Motivation

The secret to a disciplined life | Pavel Durov and Lex Fridman

The 5 Systems That Fixed Your Poor Discipline Forever

How to Build Self-Discipline: The Mindset Method

How to become addicted to waking up early

맥락 및 배경

일상 대화를 위한 5가지 주요 문구

단계별 쉐도잉 가이드

이 영상의 문법

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법