쉐도잉 연습: Epictetus' Secret to Breaking Bad Habits - 영상으로 영어 말하기 배우기

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We live in an age of instant gratification.

Easy pleasures are all around us, and they constantly beg for our attention.

We can indulge in social media, online shopping, streaming, gambling, and mature content without even leaving the couch.

Various substances and junk food are widely available, at least in the West.

And so, many of us develop bad habits.

Some are rather innocent others can seriously undermine our well -being.

And many struggle to get rid of these bad habits, and may try for years only to relapse over and over again.

The Stoics understood this problem well.

They saw excessive desire as a passion, an irrational disturbance that, if we follow it, could get us into trouble.

Epictetus spoke extensively about how to deal with passions including the temptations that so often lead us astray.

In particular, he offered a piece of advice that many of us overlook when trying to break a bad habit.

This video explores a simple way to break bad habits, based on the wisdom of Epictetus.

His advice has helped me personally, especially in overcoming past habitual binge drinking and other unhealthy pleasures.

The passion the Stoics called epithumia is a desire or longing for some anticipated pleasure.

Something we hope to experience in the future.

It's the urge that sends us to the fridge for an unhealthy snack, or to the browser for a visit to the hub.

The more we give in to this urge, the stronger it tends to return later, as the habit becomes increasingly ingrained,

which is a mechanism that is well supported by modern psychology.

Hence, we build habits by repetition, which also applies to bad habits.

So, the key to breaking a habit is not to give in to it, refraining over and over again,

which weakens it every time we succeed.

The problem, however, is that it's easier said than done.

When we experience a strong desire, resisting it can be difficult.

It clouds our judgment and disturbs our rational thinking.

We forget about tomorrow and the long -term consequences of our actions because we want the promised pleasure so badly.

The regret, the guilt, and how we'll feel afterward are pushed aside.

All we seem to have eyes for is that promised pleasure, what the Stoics called hedone.

But once we have given in to desire and experienced hedone, which is often much shorter and less satisfying than we imagined,

we remember why we have told ourselves so many times not to do it.

We're now dealing with the consequences, and we're taking an oath to abstain.

But later, Here, we find ourselves repeating the action, as the temptation seems too strong to resist.

It's frustrating, it's disheartening, and we may feel it's a hopeless case.

But luckily, Epictetus has some advice for us.

If you are struck by the appearance of any promised pleasure, guard yourself against against being hurried away by it,

but let the affair wait your leisure and procure yourself some delay," said Epictetus.

Here we see a good example of what we might call stoic mindfulness.

Similar to Buddhist mindfulness, it requires us to pay close attention to what is happening within us.

In this case, it's the appearance of a promised pleasure and our reaction to it.

Instead of acting upon it or suppressing it, Epictetus asks us to pause for a moment.

Rather than letting ourselves be carried away by the desire for that pleasure, we take a step back and watch it.

This can be difficult, of course, especially when the desire is strong.

When the monster is still small and weak, it's much easier to defeat it, so to speak.

Once a desire gathers momentum, resisting it becomes much harder.

In my experience, it's important to notice the desire as soon as it arises, and it often creeps in very subtly.

And that's why mindfulness is so valuable.

It helps us become aware of these impulses before they take control.

So that's the first step.

Now Epictetus wants us to look into the future.

More specifically, he wants us to imagine two possible outcomes, one based on pain and regret, the other.. on joy and self -respect.

Let's begin with the first.

Then bring to your mind both points of time, that in which you will enjoy the pleasure and that in

which you will repent and reproach yourself after you have enjoyed it.

End quote.

Now, this part of the advice is pretty straightforward, and I'm sure you have tried it before.

We remind ourselves that even though we'll experience the pleasure, we'll also have to face the consequences afterward.

In other words, we look beyond the goody and consider the pain that may follow if we take it.

For many, that's enough.

When I think of the horrible hangovers I get after binge drinking, the depressive moods that could linger for days,

it's usually enough now to keep me from the booze when I'm tempted.

But it wasn't always that way, and it still isn't sometimes, to be honest.

In many cases, this approach just isn't enough.

Desire has a way of distorting our judgement.

We begin to bargain.

We tell ourselves that the consequences won't be so bad and that pleasure is totally worth the price.

And perhaps sometimes it is.

But often, we're simply being misled by the power of passion.

Now, as I mentioned before, Epictetus also wants us to visualize a positive outcome, saying, and set before you,

in opposition to these, how you will be glad and applaud yourself if you abstain.

Let's see what he's getting at with this.

Imagine we're still in waiting mode.

We're still on pause, observing the habit we're trying to break, feeling our desire for a specific pleasure.

Let's suppose fear didn't work.

What about positive reinforcement?

What if we traded an immediate, short -lived pleasure for a more durable and constructive one?

In today's world, pleasure usually means adding something.

An experience, a purchase, a meal, a drink, another episode, another scroll through TikTok.

We celebrate consumption, but we rarely consider the pleasure of not consuming, the pleasure of missing out.

One of these pleasures, Epictetus makes clear, is the satisfaction that comes from not giving in.

Whether the pleasure is a night of binge drinking, a session of overeating junk food, or spending the night on the hub,

or perhaps the hamster, we can give ourselves a round of applause for having resisted it.

Now, if that sounds a bit lame or unsatisfactory, here's what Epictetus said next.

And even though it should appear to you a seasonable gratification,

take heed that its enticing and agreeable and attractive force may not subdue you.

But set an opposition to this, how much better it is to be conscious of having gained so great a victory.

End quote.

By not giving in, we gained a victory.

We overcame, and we allow ourselves to feel great about it.

This may seem like a small thing, but it's a gift that keeps on giving.

We can return to this joy at any time of day.

We can keep reminding ourselves of how we have overcome temptation and feel satisfied every time.

Moreover, we have become stronger, while the habit has become weaker.

So, it's a victory with serious consequences.

And the more often we attain this pleasure, the more powerful we become.

Over time, we build a greater sense of accomplishment, self -respect, and confidence.

We begin to feel better about ourselves.

We look in the mirror and like what we see.

I mean, if that isn't a pleasure worth pursuing, what is?

The challenge, however, is seeing through the illusion of the promised pleasure and trusting the process.

We must remind ourselves that the satisfaction of victory indeed arrives after the desire has passed,

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and that it's far more enjoyable and rewarding than what we're missing out on.

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “Epictetus' Secret to Breaking Bad Habits”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: pleasure, desire, habit, ourselves, Epictetus. 이 영상에는 섀도잉할 문장 24개와 단어 1337개가 있습니다. 말하는 구간의 길이는 9:50입니다. 화자는 분당 약 136단어의 일정한 속도로 말해서 섀도잉하기에 편한 속도입니다. 단어의 82%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
habit 명사	/ˈhæb.ɪt/	습관, 버릇
consequence 명사	/ˈkɑn.sɪ.kwəns/	결과
passion 명사	/ˈpæʃən/	열정
remind 동사	/ɹəˈmaɪnd/	생각나게 하다, 상기(想起)시키다
overcome 동사	/ˌəʊ.vəˈkʌm/	극복하다, 이겨내다
temptation 명사	/ˌtɛmpˈteɪʃən/	유혹
regret 동사	/ɹɪˈɡɹɛt/	후회하다
satisfaction 명사	/sætɪsˈfækʃən/	만족
junk 명사	/d͡ʒʌŋk/	개털
pause 명사	/pɔːz/	멈춤, 휴지
satisfy 동사	/ˈsætɪsfaɪ/	만족시키다
meal 명사	/ˈmiːl/	끼니, 밥
mirror 명사	/ˈmiɹɚ/	거울
cloud 명사	/ˈklaʊ̯d/	구름
innocent 형용사	/ˈɪnəsənt/	순진하다

영상에 나오는 구동사

단어	뜻
miss out 동사	놓치다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

We’re now dealing with the consequences.
Imagine we’re still in waiting mode.
I mean… if that isn’t a pleasure worth pursuing, what is?

이 영상의 문법

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

문형	영상 속 표현
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	has helped · have given · have told
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	are pushed · are struck · be carried

주의할 발음

화자는 we're, isn't, we'll 같은 축약형과 약화된 형태를 22번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: unhealthy /ʌnˈhɛl.θi/, gather /ˈɡæðɚ/, oath /ˈoʊθ/
“sh”와 “zh” 소리: passion /ˈpæʃən/, temptation /ˌtɛmpˈteɪʃən/, satisfaction /sætɪsˈfækʃən/, consumption /kənˈsʌmp.ʃən/, conscious /ˈkɑn.ʃəs/
긴 단어 — 강세 위치에 주의: satisfaction /sætɪsˈfækʃən/, psychology /saɪˈkɑ.lə.d͡ʒi/, mechanism /ˈmɛk.ə.nɪ.zəm/, momentum /ˌmə(ʊ)ˈmɛntəm/, extensively /ɪkˈstɛn.sɪv.li/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: afterwards /ˈæf.tɚ.wɚdz/, satisfaction /sætɪsˈfækʃən/, satisfy /ˈsætɪsfaɪ/, affair /əˈfɛɹ/, straightforward /ˌstɹeɪtˈfɔː(ɹ)wə(ɹ)d/
/v/ — ㅂ(/b/)과 구별하기: overcome /ˌəʊ.vəˈkʌm/, arrive /əˈɹaɪv/, excessive /ɪkˈsɛsɪv/, observe /əbˈzɜːv/, extensively /ɪkˈstɛn.sɪv.li/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: resist /ɹɪˈzɪst/, afterwards /ˈæf.tɚ.wɚdz/, pause /pɔːz/, wisdom /ˈwɪzdəm/, mechanism /ˈmɛk.ə.nɪ.zəm/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
자신의 목소리를 녹음해 원본과 비교하고, habit, consequence, passion 같은 단어에 특히 주의합니다.

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.

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