Shadowing Practice: CHANGE YOUR LIFE in 3 months 🌱 winter arc ultimate guide - Learn English Speaking with Video
Creating lesson...
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Alright, so here's the deal.
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I didn't wake up one day and suddenly become my best self.
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I didn't magically get disciplined, consistent, or put together overnight.
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I had phases where I felt unmotivated, overwhelmed, and honestly, just stuck in the same routines that weren't helping me grow.
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But then I realized something.
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You don't need a whole year to change your life.
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You just need 90 days of focus.
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3 months.
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That's it.
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90 days is long enough to build habits, but short enough to actually stay committed.
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And in this video, I'm going to walk you through exactly how to use those
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90 days to become a better version of yourself mentally physically
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and in your daily life no gatekeeping no unrealistic routines just things
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that actually work and no i'm not perfect i still have off days i still procrastinate sometimes
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and i definitely don't have everything figured out but i built a system
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that helps me improve without burning out and
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if i can do it you can too
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so let's get into it one stop trying to change everything
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at once i used to think your reset meant waking up
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at 5 a .m working out every day eating perfectly studying for hours journaling reading all at once
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and every single time i'd last maybe three days before giving up what actually works well picking a few habits
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and doing them consistently for example instead of saying i'm gonna
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fix my whole life i focused on three things moving my body showing up to my schoolwork
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and having a simple morning routine that's it
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when you try to do everything you end up doing nothing
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but when you focus on a few habits you actually build momentum
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and that's what creates real change to build an identity not just a routine.
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This changed everything for me.
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Instead of saying I want to work out, I started thinking I'm someone who takes care of my body.
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Instead of saying I need to study, it became I'm someone who takes my goals seriously.
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It sounds small, but it shifts how you show up because when you see yourself a certain way, your actions start to match it.
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So for your 90 days, don't just ask yourself what should I do, ask yourself who am I becoming and then make choices that align with that version of you.
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3. Make your habits easy to follow.
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If your routine is too complicated, you won't stick to it.
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I used to plan these perfect days with long workouts, hours of studying, and a million little tasks.
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But real life doesn't work like that.
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You get tired, busy, distracted.
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Now I keep things simple.
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30 to 40 minute workouts instead of forcing an hour.
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Studying in focus chunks instead of all day.
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Reading a few pages instead of an entire chapter.
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The easier your habits are, the more likely you're actually to do them.
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Even on low energy days when you're not motivated
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and those are the hardest days and those are the days that matter the most.
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Four, show up even on your worst days.
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This is a rule that will carry your entire 90 days.
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You don't need to be perfect, you just need to not disappear.
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If you don't feel like working out, do 10 minutes.
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If you don't feel like studying, open your notes for 15 minutes.
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If your routine falls apart, just restart the next day.
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The goal isn't perfection, it's consistency.
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Because the version of you that keeps showing up, even when it's hard, is the one that actually changes.
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5. Track your progress.
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When you're in the middle of it, it can feel like nothing is changing.
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That's why I started tracking small wins.
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It can be as simple as checking off habits, writing a quick note about your day, or keeping a list of things you did well.
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Because after a few weeks, you'll look back and realize you're more consistent, more disciplined, and way more in control than you were before.
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And that motivation, it comes from seeing your own progress.
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6. Protect your environment.
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Your environment shapes your habits more than you think.
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If your space is messy, your mind feels messy.
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If your phone is full of distractions, your focus disappears.
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So during your 90 days, clean your space, organize your schedule, and be intentional about what you consume, whether that's social media, content, or even the people around you.
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Make it easier for your future self to stay on track.
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So if you've been feeling stuck, unmotivated, or like you're not where you want to be, this is your sign to start your 90 -day reset.
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You don't need to become a completely different person overnight, you just need to show up a little bit better every single day.
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Because in 90 days, the small habits you build, the discipline you create, and the mindset you develop, it all adds up.
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And you'll look back and realize, you didn't just change your routine, you changed yourself.
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Vocabulary and speaking notes for this lesson
This video has 68 sentences and 830 words to shadow. The speech runs for 3:37. The speaker talks fast, about 230 words per minute, so expect linked and reduced sounds. 85% of the words are among the 3,000 most common in English; the rest is worth studying before you start.
Key vocabulary in this video
15 words from the video worth learning, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| habit noun | /ˈhæb.ɪt/ | An action performed on a regular basis. |
| routine noun | /ɹuˈtin/ | A course of action to be followed regularly; a standard procedure. |
| discipline noun | /ˈdɪsəplɪn/ | A controlled behaviour; self-control. |
| consistent adjective | /kənˈsɪs.tənt/ | Of a regularly occurring, dependable nature. |
| overnight adverb | /əʊvə(ɹ)ˈnaɪt/ | During or throughout the night, especially during the evening or night just past. |
| disappear verb | /dɪsəˈpɪɹ/ | To vanish. |
| workout noun | /ˈwɝk.aʊ̯t/ | An exercise session; a period of physical exercise. |
| messy adjective | /ˈmɛsi/ | In a disorderly state; chaotic; disorderly. |
| reset verb | /ɹiːˈsɛt/ | To set back to the initial state. |
| complicated adjective | /ˈkɑm.plɪˌkeɪ.tɪd/ | Difficult or convoluted. |
| commit verb | /kəˈmɪt/ | To give in trust; to put into charge or keeping; to entrust; to consign; used with to or formerly unto. |
| physically adverb | /ˈfɪz.ɪ.kli/ | In a physical manner. |
| consistently adverb | /kənˈsɪstəntli/ | In a consistent manner. |
| motivation noun | /ˈmoʊ.tə.veɪ.ʃən/ | Willingness of action especially in behavior. |
| mentally adverb | /ˈmɛntəli/ | In a mental manner; an idea thought out in one's mind, as opposed to an idea spoken orally. |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| show up verb | To appear, arrive, or attend, especially suddenly or erratically. | |
| work out verb | /ˌwɝk ˈaʊt/ | To calculate. |
| look back verb | To think of (past events) in retrospect (in hindsight). | |
| wake up verb | /ˌweɪk ˈʌp/ | To stop sleeping; to awake. |
| add up verb | To take the sum of; to total. | |
| burn out verb | To destroy by fire. | |
| check off verb | To mark items on a list (with a checkmark or by crossing them out) that have been chosen for keeping or removal or that have been dealt with (for example… | |
| end up verb | To bring to a conclusion. |
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| “Used to” used to + verb — a past habit or state that is no longer true | used to think · used to plan |
| Relative clauses who / which + clause — extra information about a person or thing | someone who takes |
| Verb + -ing enjoy, keep, stop… + -ing — verbs that are followed by the -ing form | stop trying · started thinking · keeps showing |
| Future with “will” will + verb — a decision, promise or prediction | won't stick · will carry · you'll look |
Pronunciation to watch
The speaker uses 29 contractions and reduced forms, such as don't, I'm, you're. Say them the short way, as you hear them.
- The “sh” and “zh” sounds: motivation /ˈmoʊ.tə.veɪ.ʃən/, perfection /pɚˈfɛk.ʃən/, distraction /dɪsˈtɹæk.ʃən/, intentional /ɪnˈtɛnʃənəl/
- Long words — get the stress right: complicated /ˈkɑm.plɪˌkeɪ.tɪd/, consistently /kənˈsɪstəntli/, motivation /ˈmoʊ.tə.veɪ.ʃən/, momentum /ˌmə(ʊ)ˈmɛntəm/, consistency /kənˈsɪs.tən.si/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like habit, routine, discipline.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.