Shadowing Practice: How to Win Every Single Day - David Goggins - Learn English Speaking with Video
Creating lesson...
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what does a morning look like for you at the moment
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have you got a routine of some kind yes i run every single morning
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so that's time you up when you're waking up i'm up about five five thirty
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so every morning starts with a run and that's
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because that's the one thing i hate to do more than anything in the world
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so that's like my cup of coffee and i'm all about armoring yourself
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so the second you leave your house
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and the second you open your phone the second you do any of
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that you are now letting in poison in cancer
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so i make sure a lot of things you can't avoid
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so as i get up i start to armor plate my mind
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and body like a person's going to war you put your body armor on that's what i'm doing on
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that run i'm waking up and i'm giving myself all this armor
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so when i come out in the world now look at that phone i'm ready i'm not waking up late.
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I'm not rushing around.
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I'm not disorganized because I know I'm going to get hit in the mouth.
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There's a, there's an art to getting hit in the mouth.
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And that is why these things are important.
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You have to wake up and you have to give yourself belief.
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You have to give yourself confidence.
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So that it starts with that run.
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So after the run, I come home, I eat something small.
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How long is the run typically at the moment?
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Nowhere under 12 miles.
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So 12 miles is the minimum and what are you getting
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that done in how long it depends right now i'm running heart rate
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so i'm doing like 8 15s 8 30s because i'm retraining right now
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because is that zone two for you zone two yep
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because of the leg surgery i had so i'm going back starting from scratch
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so anywhere from about an hour 30 to two hours i run every day so
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so you're fasted on the morning yes straight out straight out
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90 minutes to two hours of running back eat eat and i'm in the gym
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so and then after that um to whatever's on the plan for the day that's how
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that works every day are you still doing your stretching
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because you've got two hours of every night two hours of
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meditation 90 minutes to two hours of running how long is the gym session depends 45 to an hour
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and a half okay stretching meditation run eat gym is that my missing jennifer
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Oh, yeah.
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Yeah.
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I forgot about that.
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You cycle as well?
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Yeah.
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How long are you cycling?
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It just depends.
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I do stationary bike right now a lot.
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What are you using?
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Is it like a watt bike or something similar?
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Yeah, something similar.
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So I put my bike on a trainer and I cycle.
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Yep.
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At least three or four days a week I'll do that.
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That's your day.
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There is no room for anything else.
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Yeah, there is.
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A lot of room.
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So there's 24 hours and I use it all pretty well.
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How's your sleep?
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What's your sleep like?
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It's really good.
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Okay.
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It is now.
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You're getting eight hours -ish, something like that?
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Seven, eight hours.
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Yeah.
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But you need to with this sort of volume.
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Seven, eight hours.
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And you're still doing your stretching stuff?
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Every night.
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So you've got a four -hour block, basically, of stretching and meditation?
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No, that's all in one block.
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You combine the two, right.
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Yeah, that's all in one block.
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Cool.
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Yep.
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That's one hell of a day.
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It is.
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And it's been like that for seven years.
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But going back to what you said before about needing to cap success, you wouldn't be able to fit even one -tenth of that in.
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Exactly.
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If you were chasing down.
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Exactly.
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Yep.
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That's exactly it.
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So if all that's fucked up, that's why I got to cap success because I can't put that in.
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And that's my growth factor.
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So, you know, that's my human growth factor you said before about um how you build up self -esteem
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and confidence and stuff and there's this quote from one of my friends alex homozy
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that says you don't become confident by shouting affirmations in the mirror
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but by having a stack of undeniable proof
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that you are who you say you are outwork your self -doubt yes that's that's nailed nailed completely nailed yes
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because a lot of people will
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and some of these motivational people out here it's it's the funniest thing in world of me they'll go and say
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when you wake up in the morning pound your chest you know fucking look at yourself in the mirror
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and do all this fucking bullshit i hope it works what works for me is
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that everyday resume the things i know i've accomplished the things
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i know i've done real hard work the real calluses on
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my mind the real calluses on my hands that's that's it
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that you don't need to pound your chest in the mirror the fuck anymore
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if you have that it seems like especially with confidence right
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or self -esteem there's a relationship between confidence and competence
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so what you're looking to do is try and have what you believe
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that you can do be ahead of what you can do
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now you're not looking for it to be delusional you don't want it to to be able to believe
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that you can do something like fly right
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but you need to have a relationship between the two
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but what people are asking for is for their confidence to be so far ahead of their competence
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that without having even been competent to anything in the beginning.
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And that's just delusion.
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That's fantasy.
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Right.
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Well, I believe that you have to build belief.
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Belief is like, there's an afterschool special belief where the mom says, believe in yourself.
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And that's all great.
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But there's also a built belief.
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And the built belief is one where you are constantly, like for me, I came from a bad place.
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How I build belief is through the the daunting tasks i put myself through
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so that's proof positive that i can so it correlates
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and that's how this piece of shit kid i once thought
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i was built belief by saying hmm i was in three
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hell weeks i went to ranger school i tried out for delta selection undeniable stack of proof
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that is proof motherfucker
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so whenever you think whenever you think you can't the confidence comes from the thing
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that you built you must build belief you must build confidence it can't be like hey um i'm gonna knock
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that shit out
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you gotta look over here and say i can knock
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that shit out it's belief
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and it's built on what you put in to yourself another friend sent me a message this morning knowing
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that we had this this big thing
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that we've been working toward for a long time today he
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said uh nietzsche said i know of no better life purpose than to perish in attempting the great
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and impossible the fact
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that something seems impossible shouldn't be a reason to not pursue
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it that's exactly what makes it worth pursuing where would the courage
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and greatness be if success was certain
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and there was no risk the only true failure is shrinking away from life's challenges know
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that one also two for two no that one also man yeah it's
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that um it's that dealing with laziness and self -doubt thing i think uh
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and i do wonder how many people use the look in
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the mirror pound the chest stare into your eyes say your affirmations don't get the results
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and then lose confidence well that's part of it a lot
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of it is limited horizons limited horizons are like i use me as an example always
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I came from a small town in Indiana where there was a handful of black families.
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And a lot of people in that town, when you come from a town of 8 ,000 people, it's like we had a local plant, Great Dane.
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You're like, you know what?
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I want to work at Great Dane and get a house next to my mom.
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That's what you know.
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So many of us come from these small places in our mind
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that we're not willing to think outside of only what we've seen.
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Our mind works in such a small compartment.
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And one thing I was able to do was to dream.
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Many people, but don't make dreams your fucking master.
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But I was able to dream outside those fucking four walls of
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that small town and until you're able to really put yourself into that dream
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but don't make dreams your master that's where you truly become
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what you're destined to become what you mean don't make dreams your master a lot of people sit back
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and they dream about being a sports figure
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or dream about being a seal or dream about being an astronaut
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and all it is is a motherfucking dream they don't put the work behind the dream
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that dream has become their fucking master
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when you become the master of your fucking dream is
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when you say i want to go be a navy seal
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you say okay i'm gonna lose 106 pounds in less than
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three fucking months the dream was the one thing i thought about
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and the dream was now gone now what comes in the
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dream goes away in the fucking laundry list of fucking details
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and tasks come up gotta do this gotta do this gotta do this gotta do this that's
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when you become the master of your dream
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so a lot of people out there dreaming ryan holiday says talking about the thing
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and doing the thing vie for the same resources allocate yours appropriately that's it that's it
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that's the way it works as well that's the way
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that the brain works you can actually get these kicks of
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dopamine by telling your friends about i'm going to be a
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navy seal i'm going to start my training next week it's
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going to be great i'm going to feel like this feels good it feels good to talk about
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that shit man it actually makes you feel good makes you feel proud all that shit but guess what happens?
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That alarm clock goes off at 4 a .m. to train.
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I don't want to be a SEAL today.
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I don't want to be whatever today.
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I'll start tomorrow.
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And that's the usual pattern of people's lives.
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That's why.
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I talk about clearing out the mind.
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Until you really want to do something, you're always going to be a talker.
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You're always going to run your fucking mouth.
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That's drinklmnt .com slash modernwisdom.
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Thank you very much for tuning in.
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If you enjoyed that clip with Goggins, then press here for the full episode in all of its glory.
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And don't forget to subscribe.
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Thank you.
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David Goggins' Morning Routine: A Real-Life Dialogue for English Practice
The video features a candid conversation about David Goggins' intense daily routine, including his morning runs, gym sessions, and mental preparation. This real-world dialogue is perfect for IELTS speaking practice as it uses natural, conversational English with a mix of casual and descriptive language—ideal for improving fluency and understanding everyday speech patterns.
Useful Chunks & Collocations to Memorize
- "armor plate my mind and body" – To mentally and physically prepare for challenges
- "get hit in the mouth" – To face unexpected difficulties (informal)
- "retraining from scratch" – Starting over with training after a setback
- "stationary bike on a trainer" – A bike set up for indoor use
- "fasted run" – Running without eating beforehand
These phrases are common in discussions about fitness and personal growth, making them valuable for both improve english pronunciation and expanding your vocabulary.
Your Shadowing Challenge: Practice Like a Pro
Shadowing is a proven technique to boost pronunciation and fluency. Here's your task: Use a shadowing app or shadowing site to play short clips of the dialogue (30-60 seconds). Pause, then repeat the speaker's words immediately, mimicking their tone, rhythm, and stress. Focus on phrases like "armor plate my mind" and "nowhere under 12 miles"—pay attention to how "nowhere under" is spoken quickly. Do this 5 times with the same clip, then try it without pausing. This shadow speech exercise will help you sound more natural in English, whether for IELTS or daily conversations.
Pro tip: Record yourself and compare it to the original. Notice small differences in pronunciation, like the short "i" in "hit" or the stress on "armor"—these details make a big impact.
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Present perfect have/has + past participle — a past action that still matters now | i've accomplished · i've done · we've seen |
| Passive voice be + past participle — the focus is on what happens, not who does it | was built · is limited · is brought |
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.