Shadowing Practice: Relaxing Evening Routine | Learn English Through Daily Life - Learn English Speaking with Video
Choose a practice mode
Each mode opens a full-screen practice room.
306 sentences
If sentences are too short or too long, click Edit to adjust them.
1
Hello everyone, and welcome back to Mr. English Channel, where learning English is easy and fun.
2
I'm Emily.
3
Hello Emily.
4
Hi everyone.
5
It's so great to be here with you all today.
6
I'm Paul, and I hope you're having a wonderful day wherever you are.
7
I am doing really well today, Paul.
8
But I have to ask you something.
9
How was your evening yesterday?
10
Did you relax?
11
Oh man, yesterday was tough.
12
I was staring at my computer all day working on some software code.
13
When evening came, my brain was just spinning.
14
I couldn't relax at all.
15
Yeah, I totally understand that feeling.
16
Our days are so busy.
17
We run around, we work hard, and then suddenly we expect our bodies to just stop and sleep.
18
a car really fast, you can't just pull the handbrake and stop instantly.
19
You have to slow down first.
20
That is such a great example.
21
You really have to slow down, and that is exactly what we are exploring today.
22
How to slow down at night.
23
How to create a gentle, relaxing evening routine.
24
I really need this today, Emily.
25
I think a lot of our listeners need it too.
26
Where do we even start?
27
Well, the very first step is the work transition.
28
This means closing the door on your workday.
29
You have to tell your brain that work is finished.
30
Right.
31
But that's the hardest part.
32
Especially if you work from home.
33
The office is right there in your living room.
34
How do you tell your brain to stop?
35
You need a clear signal.
36
For example, when you finish work, close your laptop and put it away.
37
Don't leave it open on the table.
38
Out of sight, out of mind.
39
That makes sense.
40
I usually leave my laptop open just in case an email comes in.
41
But that just keeps me stressed.
42
Exactly.
43
Another great signal is changing your clothes.
44
Take off your work clothes and put on something soft and comfortable.
45
It's a physical way to say the day is done.
46
Oh, I love that idea.
47
Changing into soft clothes really changes your mood.
48
But what if you still have work thoughts in your head?
49
That's a common problem.
50
A good trick is to write those thoughts down on a piece of paper.
51
If you remember something for tomorrow, write it down and leave it on your desk.
52
Yeah, that's smart.
53
Once it's on paper, you don't have to carry it in your head all night.
54
You were giving your brain permission to let it go. For sure.
55
And once you let work go, you face the next big challenge: the screens.
56
The digital detox.
57
Oh no. This is where I struggle the most.
58
I always grab my iPhone the moment I stop working.
59
It's an automatic habit.
60
It is a habit for almost everyone today.
61
We finish staring at a big screen for work, and then we stare at a small screen to relax.
62
Right.
63
We scroll through social media or watch short videos.
64
We think it helps us relax, but it actually doesn't, does it?
65
No, it really doesn't.
66
The blue light from your iPhone tricks your brain.
67
It tells your brain that it is still daytime.
68
That makes it very hard to feel sleepy.
69
Yeah, I've noticed that.
70
If I look at my phone in bed, I can stay awake for hours.
71
My eyes get tired, but my mind stays completely awake.
72
Exactly.
73
Plus, the things we look at on our phones are exciting or stressful.
74
The news, the funny videos, they make our brains active, not calm.
75
So, what is the best way to handle this?
76
Should we just throw our phones out the window?
77
No, don't do that.
78
Just try putting your phone in another room about an hour before you go to sleep.
79
Put it on a charger in the kitchen.
80
put it in the kitchen?
81
That sounds a little scary.
82
What if I miss something important?
83
That's a big doubt many people have.
84
I know it feels scary at first.
85
But truly, very few things are emergencies at 10 o 'clock at night.
86
The world will wait for you until tomorrow.
87
That's a really comforting thought.
88
The world will wait.
89
And if the phone is in the other room, we have more time for better things, like food.
90
Yes, mindful meals are a huge part of a good evening.
91
What we eat at night really changes how we sleep.
92
I can definitely agree with that.
93
Sometimes I eat a huge heavy dinner, and then I feel terrible when I try to sleep.
94
My stomach is just working too hard.
95
That's why a light dinner is so important.
96
You want to give your body easy things to digest.
97
If your body is busy digesting heavy food, it can't rest deeply.
98
always the healthiest choice.
99
It's best to choose simple, healthy things, maybe some soup or a fresh salad or a light sandwich.
100
Actually, yesterday I had some traditional pao de quejo and a light tea.
101
It was perfect.
102
Oh, that sounds amazing.
103
I need to try that.
104
But it's not just what we eat, right?
105
It's also how we eat it.
106
Absolutely.
107
Mindful eating means slowing down.
108
Don't eat while standing up in the kitchen.
109
Don't eat while looking at your iPhone.
110
Yeah, I do that a lot.
111
I eat and scroll at the same time.
112
I don't even taste the food when I do that.
113
It just disappears.
114
Exactly.
115
Sit down at the table.
116
Look at your food.
117
Chew slowly.
118
Take the time to actually enjoy the flavors.
119
It is a moment to respect yourself and your body.
120
question. For sure.
121
Evenings are the best time to catch up with the people you love.
122
When the screens are away, real conversations can happen.
123
I completely agree.
124
For example, a good friend of mine, he always makes sure to put his phone away after work.
125
He spends that time with his wife Carol and his kids Pedro Enzo and Melissa.
126
That is beautiful.
127
Giving your family your full attention is the greatest gift.
128
You are telling them you are more important than my screen.
129
Yeah.
130
He tells me it changed their whole evening.
131
They just sit and talk.
132
They ask each other, "What was the best part of your day?" That's a wonderful question to ask.
133
It brings positive energy into the room, and it helps kids and adults feel heard and loved.
134
But what if people live alone, or their family is far away?
135
How can they connect?
136
That is a great question.
137
If you live alone, you can use that time to call a friend.
138
Or, you can just connect with yourself, spend time with a pet, or just enjoy the quiet space.
139
I like that.
140
Connection doesn't always have to be a big, noisy dinner.
141
It can just be a calm moment.
142
Totally.
143
And while you are having those calm moments, you can slowly start preparing for tomorrow.
144
This is a game changer for reducing stress.
145
Oh, preparing for tomorrow.
146
You mean doing things tonight so that tomorrow morning is easier?
147
Exactly.
148
Mornings are usually rushed and stressful.
149
We run around looking for our shoes or deciding what to wear.
150
It's chaotic.
151
Yeah, my mornings are always a little crazy.
152
I always spill my coffee because I'm trying to do too many things at once.
153
We've all been there, but if you lay out your clothes tonight, you don't have to think about it tomorrow.
154
You just wake up and put them on.
155
That sounds so simple, but I bet it saves a lot of time.
156
What else can we prepare the night before?
157
You can pack your bag for work, you can put your keys by the door, you can even prepare your coffee machine,
158
so you just have to press one button.
159
Wow, pressing one button for coffee sounds like a dream.
160
It's like you are giving a nice present to your future self.
161
That is the perfect way to look at it, Paul.
162
You are taking care of tomorrow's version of you.
163
It makes the morning smooth and easy.
164
And when you know tomorrow is ready, your mind can finally relax tonight.
165
you don't have to worry about forgetting anything.
166
Right, and once everything is prepared, it is the perfect time for relaxing hobbies, things that bring you joy offline.
167
Off -flying hobbies are the best.
168
Since the iPhone is in the kitchen, what are some good things to do?
169
Reading a real, physical book is wonderful.
170
Or doing a jigsaw puzzle.
171
Some people love to knit or draw or just listen to calm music.
172
Listening to music is my favorite.
173
But sometimes my mind still wanders back to work.
174
Do you have any active hobbies that keep the mind busy but relaxed?
175
That's a great point.
176
If you need to keep your hands busy, building something small, or even doing some light stretching is great.
177
Yeah, stretching is nice.
178
Or even just planning a fun activity for the weekend.
179
I love looking at my fishing gear, getting ready for a trip to do pre -park.
180
It makes me happy.
181
That is a perfect example.
182
Touching your fishing gear, organizing it, thinking about being out in nature.
183
It shifts your brain from stress to pure happiness.
184
It really does.
185
It's quiet, it's peaceful, and it has nothing to do with software code.
186
Exactly.
187
And after you enjoy your hobby, it's time to move into personal care.
188
This is the final signal for your body.
189
Personal care?
190
You mean like taking a shower and brushing your teeth?
191
Yes, but doing it mindfully.
192
A warm shower is incredibly powerful.
193
The warm water actually lowers your core body temperature when you step out, which makes you sleepy.
194
I never knew that.
195
I just thought hot water felt nice.
196
But it actually changes your biology?
197
It really does.
198
It relaxes your muscles and tells your nervous system to calm down.
199
It washes away the stress of the day.
200
That's amazing!
201
I should stop rushing through my shower.
202
I usually just jump in and jump out in five minutes.
203
Try to slow down.
204
Feel the warm water.
205
Use a nice -smelling soap.
206
Make it a relaxing experience, not just a task you have to finish.
207
I will definitely try that.
208
And I guess taking time to brush your teeth carefully and wash your face is part of it, too. For sure.
209
learns the pattern.
210
It thinks, "Oh, we are brushing our teeth.
211
Sleep is coming soon." That makes so much sense.
212
It's like training your brain with gentle habits.
213
Speaking of gentle habits, if you guys are enjoying this conversation as much as we are,
214
please take a quick second to like this video and subscribe to the channel.
215
Yes, and let us know in the reading your stories and learning from you.
216
We really do.
217
Okay, so after our warm shower, we are clean and calm.
218
Now is a beautiful time for evening reflection.
219
Evening reflection?
220
That sounds deep.
221
Does that mean we sit and think about everything we did wrong that day?
222
No, definitely not.
223
The opposite, actually.
224
The nighttime is not for worrying.
225
It is for gratitude and peace.
226
Whew, that is good to hear.
227
So, how do we reflect in a positive way?
228
You can just take a notebook and write down three good things that happened today.
229
They don't have to be big things.
230
Just three small things?
231
Like, "I had a really good cup of coffee," or "Somebody smiled at me on the street." Exactly.
232
Or, "The weather was nice." Or, "I finished a hard task at work." When you focus on the positive,
233
you go to sleep with a happy heart.
234
I love that.
235
Sometimes the days feel so heavy, but if we look closely, there is always a little bit of magic in every day.
236
That is so true, Paul.
237
Writing it down helps you remember the magic.
238
If you don't like writing, you can just sit quietly and feel.
239
Think about it for two minutes.
240
I can definitely do two minutes.
241
It feels like a very soft way to close the chapter of the day.
242
It is.
243
And as you close that chapter, you need to make sure your sleep environment is ready.
244
Your bedroom needs to be a sanctuary.
245
A sanctuary.
246
A safe, quiet place.
247
What makes a bedroom a good sleep environment?
248
First, it needs to be dark.
249
Dim the lights in your house an hour before bed.
250
In your bedroom, use heavy curtains to block out the streetlights.
251
Darkness makes sense because of the light from our phones we talked about earlier.
252
Light tells the brain to wake up.
253
Right.
254
Second, check the temperature.
255
Most people sleep much better in a room that is slightly cool, rather than too hot.
256
Yeah, trying to sleep when you're sweating is impossible.
257
A cool room with a warm, cozy blanket is the absolute best combination.
258
It is so comfortable.
259
And finally, make sure it is quiet.
260
If you live in a noisy city, you can use a fan or a white noise machine to block the sound.
261
I actually use a small fan in my room.
262
The gentle humming sound helps my brain stop thinking.
263
It's very steady and safe.
264
That is perfect.
265
A dark, cool, and quiet room tells your body that it is safe to completely shut down and rest.
266
Okay, so we have the perfect room, we are relaxed.
267
The last piece of the puzzle is consistent bedtimes, right?
268
Yes, consistent bedtimes.
269
This is the golden rule of good sleep: going to bed at the exact same time every single night.
270
Even on the weekends?
271
That sounds a little strict, Emily.
272
Sometimes I want to stay up late and watch a movie on a Saturday.
273
I know it is hard, but our bodies run on a biological clock called the circadian rhythm.
274
It loves routine.
275
It hates surprises.
276
So if I go to bed at 10pm on Tuesday, but 1am on Saturday, my body gets confused?
277
extremely confused.
278
It feels like jet lag.
279
If you go to sleep and wake up at the same time every day, your body naturally knows when to be tired.
280
That makes a lot of sense.
281
You don't have to force yourself to sleep, your body just naturally powers down because it expects it.
282
Exactly.
283
You will fall asleep faster, and you will wake up feeling so much fresher, no more fighting with the alarm clock in the morning.
284
I really want that.
285
I want to wake up feeling fresh and ready instead of tired and grumpy.
286
It all connects back to having a plan.
287
It does.
288
It all connects, from leaving work at the door to putting the phone away, to connecting with family and finding a quiet moment for yourself.
289
It shows that a good morning doesn't start in the morning.
290
A good morning actually starts the night before.
291
Yes.
292
How you treat your evenings is how you treat yourself.
293
It's about giving yourself permission to stop, to breathe, and to just be human after a long day of doing.
294
That is incredibly encouraging.
295
We don't have to be perfect, but we can give ourselves the gift of a gentle evening.
296
It makes life so much softer.
297
full, quiet space to recharge.
298
Thank you so much for this today, Emily.
299
I feel more relaxed just talking about it, and I am definitely leaving my phone in the kitchen tonight.
300
I am so happy to hear that, Paul.
301
Thank you for sharing your thoughts, and thank you to everyone watching and listening at home.
302
Yes, thank you, everyone.
303
Have a wonderful, relaxing evening, and we will see you very soon in the next video.
304
Goodbye.
305
Goodbye, everyone.
306
Take care.
Download App
Everything you need to speak fluently
AI PronunciationScore every sentence
IPA PracticeMaster every sound
VocabularyBuild your word bank
Vocab GameLearn while playing
📺 Same Channel
A2How to Focus on Yourself | Easy English Conversation for Beginners | English Podcast
Daily ConversationWorking Adults
B11
15 Questions Every English Learner Should Be Able to Answer | English Conversation Practice
Daily ConversationWorking Adults
B25
How Good Is Your English Listening? 🎧 | Real English Conversation Challenge | English Podcast
Daily ConversationWorking Adults
A21
English in Daily Life - English Conversation Practice - First Day at School | Real Dialogue
Daily ConversationHigh School Students
A21
Talking about Sports in English | Daily English Conversation for Beginners | Mr English Channel
Daily ConversationWorking Adults
A22
English Challenge: Real-Life English Practice for Everyday Situations | English Podcast (A1-A2)
Travel EnglishDaily ConversationWorking Adults
B1English in Daily Life – Learn English Talking About Family | Fun English Listening Practice
Daily ConversationWorking Adults
B12
Talk About Your Day in English - Learn Simple Present Tense with Daily Routine | English Podcast
Daily ConversationWorking Adults
A21
English in Daily Life – Daily Routine in English | Podcast for Beginners
Daily ConversationWorking Adults
A22
Daily Conversations You MUST Know to Speak English Naturally! | English Listening Practice
Daily ConversationWorking Adults
A12
Daily Routine in English — Real English for Real Life | English Conversation for A1 Beginners
Daily ConversationWorking Adults
B1English in Daily Life - Talk About Your Sunday | Learn English Speaking | Mr. English Channel
Daily ConversationWorking Adults
A25
English Podcast for Beginners | Everyday English Phrasal Verbs | English Conversation Made Simple
KidsTeensDaily Conversation
B12
English Speaking Practice for Everyday Life | Modern Technology Conversation (A2-B1)
Business EnglishTeensDaily Conversation
B25
How to REALLY Learn English Fast | The Truth Nobody Tells You
Daily Conversation
A27
Ordering Coffee in English ☕ Real Café Conversation | English Practice #mrenglishchannel #english
KidsTeensDaily Conversation
B12
If You Don't Change Your Life, Nobody Will 🔥 English Conversation | Easy Podcast
Business EnglishDaily ConversationHigh School Students
B112
Talk About Your Day in English | Daily Routine & English Listening Practice (A1–B1)
TeensDaily ConversationHigh School Students
B22
Stop Saying "I'm Fine" 😮 Say THIS Instead to Sound Like a Native | Talk About Feelings in English
Business EnglishDaily ConversationUniversity Students
A130
English in Daily Life - Talk About Your Day in English | A1 Beginner Speaking Practice
KidsTeensDaily Conversation
✨ Recommend Video
B122
235 sentences
Learn English Vlog - My Real Evening Routine ✨
Business EnglishDaily ConversationUniversity Students
B14
78 sentences
the morning routine saving me from burnout | unghettoing my life
Business EnglishDaily ConversationUniversity Students
B12
212 sentences
English Conversation Practice for Motivation & Fluency | When You Feel Tired… Don’t Give Up!
Business EnglishDaily ConversationHigh School Students
B12
236 sentences
Learning English Routine to Improve your English | At the Office | English Speaking Conversation
Business EnglishDaily ConversationUniversity Students
B11
433 sentences
How to Manage Your Time and Be More Productive | Easy English Podcast Conversation in Daily Life
Business EnglishDaily ConversationUniversity Students
B11
348 sentences
Evening Routine in English | Easy Conversation & Vocabulary Practice
Daily ConversationHigh School StudentsUniversity Students
B11
116 sentences
Video
Business EnglishDaily ConversationHigh School Students
B126
349 sentences
English Leap Podcast to Change Your Life | Let’s Talk About a Morning Routine | English Conversation
Business EnglishDaily ConversationUniversity Students
B11
329 sentences
English Listening and Speaking Practice | Learning English Conversation 🗣️ | English Podcast
Business EnglishDaily ConversationHigh School Students
B13
367 sentences
Why Gardening Is the Best Way to Relax | Easy English Conversation for Beginners
TeensDaily ConversationUniversity Students
B2180 sentences
5 Realistic Tips For Getting Your Life Together (when you're stressed & overwhelmed)
Business EnglishDaily ConversationUniversity Students
Vocabulary and speaking notes for this lesson
This B1 speaking lesson is built on the video “Relaxing Evening Routine”. The speaker keeps coming back to these words: sleep, evening, brain. This video has 306 sentences and 2643 words to shadow. The speech runs for 18:12. The speaker talks at a steady 145 words per minute, a comfortable pace for shadowing. 86% 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
The 15 most advanced words in the video, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| relax verb | /ɹɪˈlæks/ | To make something loose. |
| gentle adjective | /ˈd͡ʒɛntl̩/ | Tender and amiable; of a considerate or kindly disposition. |
| hobby noun | /ˈhɑ.bi/ | An activity that one enjoys doing in one's spare time. |
| habit noun | /ˈhæb.ɪt/ | An action performed on a regular basis. |
| stare verb | /stɛɚ/ | To look fixedly (at something). |
| brush noun | /bɹʌʃ/ | An implement consisting of multiple more or less flexible bristles or other filaments attached to a handle, used for any of various purposes including… |
| mindful adjective | /ˈmaɪnd.fl̩/ | aware (of something); attentive, heedful. |
| bedtime noun | /ˈbɛdtaɪm/ | The time or hour at which one retires to bed in order to sleep. |
| noisy adjective | /ˈnɔɪzi/ | Making a noise, especially a loud unpleasant sound |
| sleepy adjective | /ˈsliːpi/ | Tired; feeling the need for sleep. |
| digest verb | /daɪˈd͡ʒɛst/ | To distribute or arrange methodically; to work over and classify; to reduce to portions for ready use or application. |
| scroll noun | /skɹoʊl/ | A roll of paper or parchment; a writing formed into a roll. |
| stressful adjective | /ˈstɹɛsfəl/ | Irritating; causing stress. |
| sanctuary noun | /ˈsæŋkt͡ʃuˌɛɹi/ | A place of safety, refuge, or protection. |
| puzzle noun | /ˈpʌzəl/ | The state of feeling confused or mystified because one cannot understand a complicated matter, a problem, etc.; bewilderment, confusion; (countable) often in… |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| slow down verb | To decelerate. | |
| wake up verb | /ˌweɪk ˈʌp/ | To stop sleeping; to awake. |
| run around verb | To be very busy doing many different things. | |
| calm down verb | To become less excited, intense, or angry. | |
| lay out verb | /ˌleɪ ˈaʊt/ | To expend or contribute money to an expense or purchase. |
| shut down verb | To close, terminate, or end; to stop operating, either permanently or temporarily. | |
| stay up verb | To remain awake; to not go to bed. | |
| step out verb | To exit a place on foot, often for a short time. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- How was your evening yesterday?
- Where do we even start?
- How do you tell your brain to stop?
- We think it helps us relax, but it actually doesn't, does it?
- Should we just throw our phones out the window?
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Passive voice be + past participle — the focus is on what happens, not who does it | is finished · is done · are usually rushed |
| Superlatives the -est / the most … — the top or bottom of a group | the hardest · the best · the healthiest |
| Verb + -ing enjoy, keep, stop… + -ing — verbs that are followed by the -ing form | stop working · finish staring · start preparing |
| Past continuous was/were + -ing — an action in progress at a moment in the past | was staring · was just spinning · were giving |
Pronunciation to watch
The speaker uses 26 contractions and reduced forms, such as don't, doesn't, I'm. Say them the short way, as you hear them.
- The “th” sounds: rhythm /ˈɹɪð.əm/, breathe /bɹiːð/
- The “sh” and “zh” sounds: brush /bɹʌʃ/, reflection /ɹɪˈflɛkʃən/, shoe /ˈʃu/
- Long words — get the stress right: sanctuary /ˈsæŋkt͡ʃuˌɛɹi/, circadian /sɚˈkeɪ.di.ən/, biology /baɪˈɑ.lə.d͡ʒi/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
- Record yourself and compare with the original, paying attention to words like relax, gentle, hobby.
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.