Shadowing Practice: The 6AM Morning Routine That Changed My Life Immediately - Learn English Speaking with Video
Choose a practice mode
Each mode opens a full-screen practice room.
200 sentences
If sentences are too short or too long, click Edit to adjust them.
1
If your sleep schedule looks like this, you're trying to build a career, you're juggling running a household, you cancel plans because you're just too tired,
2
and the gym keeps getting pushed to tomorrow, you feel guilty when you rest and exhausted when you don't,
3
and somehow the only me time that you get is doom scrolling in bed, and then every morning you wake up already behind.
4
Well, then you probably hate mornings.
5
Most people do.
6
I did too.
7
So let's fix it today because
8
when it comes to things like this i am impatient
9
but here's the thing nobody tells you about a good morning
10
so let me show you now this process doesn't start the
11
morning of it also doesn't start the evening before i need one day i need one whole day
12
because i don't function when there are open ends i need to make sure
13
that my environment is clean organized
14
that i have everything as much under control as I feel like I can and that sets me off for success.
15
So we're taking one whole day, we're postponing any responsibilities that we might think we have
16
and we're just going to focus on making sure
17
that our space is clean because a clean space means a clean and organized mind and then you can work from there.
18
So that means whatever it is, doing laundry, getting groceries, organizing, cleaning.
19
We're starting by getting a meal prep going.
20
I love prepping lunch for a couple of days
21
because it just helps me with making healthy choices and then I don't have to think about it.
22
Especially because you always make a mess when you're cooking.
23
So I was like let me get the meal prep going so I can clean after.
24
I'm making this viral high protein
25
and high fiber recipe by pilates by raven i think her name is
26
and i really like this for lunch because it is high fiber
27
so it keeps me full for long
28
and it also has loads of veggies vitamins minerals
29
so i basically mix up my sauce by using avocado some
30
red onion i added pesto some extra parmesan cheese i season
31
it with pepper with garlic powder i add in some salt
32
and then some yogurt and i basically mix everything up
33
and then taste it to make sure
34
that it is how i like it i also add a bit of lemon as you can see here
35
and then while this is all going i have my peas
36
that are boiling for a couple of minutes
37
and then i also boil some chicken just so that I can easily shred it later.
38
And so I first mix the peas in with the sauce
39
and then I add my shredded chicken and that is my meal prep.
40
This tastes amazing cold and
41
so it's been really easy to take this with me to the office to have for lunch
42
and as I said keeps me full for hours because of all the fiber from the peas.
43
Healthy fats from the avocado and then protein from the chicken.
44
I am going to the gym so I finished cleaning
45
but it's time for me to train to expend some extra energy
46
because obviously I need to make my cut off time by going to bed at a reasonable hour tonight
47
and also fall asleep early.
48
So I need to expend some energy.
49
Let's go to the gym and train.
50
These are the four things that I do for a defined back.
51
So I train every muscle group twice per week.
52
If I do multiple back sessions I will start one with the vertical pull
53
and then the other one with the horizontal row.
54
I sometimes do upper body sessions
55
and then I usually start one of these sessions with shoulders
56
and then one of these sessions with back
57
and then I rotate between the phases of my program if I'm starting with vertical pulls or with horizontal rows.
58
I love starting with horizontal rows
59
because I really like training for back thickness however i really enjoy working on my pull -ups
60
and on my grip strength i think it's a great way to train for longevity
61
and therefore i always make sure that i also emphasize my vertical pulls
62
so the first exercise that i'm doing is a unilateral dumbbell row
63
so one arm at the time i make sure
64
that i keep a neutral spine that i have
65
that long stretch at the bottom of the wrap in my lat
66
and I pull the dumbbell up by thinking
67
that I bring my elbow to my back pocket
68
so not up towards the ceiling
69
but into my back pocket then next up is the vertical pull
70
and I'm doing a lat pull down which I have not done in a
71
while because I tend to focus on pull -ups and chin -ups
72
but I do really like the mind muscle connection
73
that I have with the machine
74
because it's just a very stable way of executing a movement pattern there's a lot less involved than
75
when you actually do a pull -up for example for every exercise
76
that i'm doing in this session i do two sets only
77
because you don't need that much volume especially
78
when you do a full -on back day
79
because every single exercise is targeting an area of your back
80
and then after the vertical pull i'm transitioning into a back extension
81
which is for your erectors or the deep line in your lower are back.
82
For this exercise you can also target your glutes more but I want to target my erectors.
83
So I have the bar or the pad a little bit higher
84
so that I move from my lower back and then I stack my plates while keeping a neutral spine.
85
The reason why I stack my plates is because I like to do drop sets again.
86
As you can see here I drop the weight
87
and then I continue with a lighter weight until I can do no more reps
88
and then I'll drop that weight too and I'll continue with body weight reps
89
if doing the reps is too heavy yet then you can also start with doing a hold
90
which is really nice too it's great for your lower back
91
but the main thing with this exercise is that you keep
92
that neutral spine and you don't over extend at the top
93
while making sure that you get
94
that deep stretch at the bottom of the rep next up is a little bit cheating
95
because this is actually the back of your shoulders as you know i said it before
96
but it's on the back side of your body
97
so i really like adding it into my back days it's
98
also a pull exercise i'm doing the cable reared out fly
99
when i try to take my trap out of the equation
100
i kind of round my shoulder forward whenever i'm pulling the
101
pulley the cable is set a little bit higher as you can see
102
and i really try to lead with my elbow
103
and pull the cable out instead of to the back if
104
that makes sense and then i keep
105
that range of motion on my rear delt
106
and i'll go into partial reps to maintain
107
that tension on my rear delt don't mind my hair i put
108
so much dry shampoo in it that it's almost standing up straight
109
but what do you mean i just spend 30 minutes doing
110
a back session playing my favorite music in the gym moving my body as
111
if i'm a child in a playground while working on my strength
112
and my health
113
and i feel 10 times better than i did before i
114
don't know why my mind is always trying to trick me into not going to the gym
115
because even though i've been going for years i still always feel
116
or not always
117
but often i feel like i want to be doing something else instead of going to the gym
118
and i want to postpone or maybe not go
119
but i always feel so much better even
120
if i go on a walk for 15 minutes
121
or do some stretching whatever it is i always feel better after
122
so i don't know what my mind is trying to do here but I just did a back session.
123
I've been filming a lot of studio classes and I've been doing a lot of upper body work, lower body work
124
but the one thing that's a little bit harder to train with home workouts are your lats
125
or any vertical pull because you can do bent over dumbbell rows, you can do back extension to train your erectors
126
but actually training your lats is a little bit harder with
127
the home training unless you maybe have a pull -up bar
128
but i don't have a pull -up bar when i'm doing studio classes
129
and i'm recording them on a yoga mat
130
so i decided to do a full back session today
131
which is also one of my favorite things to train so
132
that was a very easy session 30 minutes feels amazing let's go and walk the dog
133
good morning we made it the light is terrible let me try okay that's not working
134
so i just finished doing my math i always have to do math questions to put my alarm off
135
and then my phone is in another room like in the hallway
136
so that i really have to get up out of my bed
137
do math and then my alarm stops and my alarm is insanely loud
138
so that works really well and
139
so we did it we're here i washed it yesterday it
140
feels amazing this is my favorite dry shampoo i have drop
141
fine hair oh my god i need a coffee i have fine hair
142
and so my my hair gets sweaty really easily sweaty my hair gets my hair gets greasy really easily so
143
if i use dry shampoo after i washed it it also adds a little bit of structure to my hair
144
so it's not so flat looking but it also helps with not getting greasy quickly going in with the road glazing milk.
145
It feels really refreshing.
146
And then my trick for a good morning is to get myself on the walking pad ASAP.
147
Because I found that for me the best way to wake up is to get some movement in.
148
And walking is just very gentle, but also it allows me to do some work while I'm on the treadmill so I can actually get ahead.
149
I also love going to the gym in the morning, but you always have to make it yourself as easy as
150
possible that's why i get only walking bad for like an
151
hour getting some steps in already getting ahead of the day and it's like the best way to wake up
152
i organized my closet and that makes such a big difference
153
because everything is like in the same color scheme
154
and everything is something that i like to wear
155
so every time i'm in front of my closet in the morning now it's
156
so easy for me to pick out something that i want to wear
157
but still i try to lay it out the day before
158
because to me that just makes everything
159
so much easier i want to have the least amount of
160
resistance in the morning especially getting into this new wake -up schedule i wake up i do my skincare
161
and then i put on the outfit that's already in the bathroom
162
and then i can just hop on the treadmill it takes
163
me like 10 minutes including obviously getting some water in
164
and drinking a coffee which you shouldn't do
165
but i still love caffeine on an the stomach it's the one thing
166
that i will not break with so that is the plan
167
and then usually before the day starts i have about five
168
thousand steps in a bit of milk highlight of my day okay
169
so i'm going to drink my coffee while i'm on a treadmill first i need to drink some water
170
that's illegal walking pad
171
that i have is from amazon i think it was 200
172
euros best thing i ever bought i always track my sleep my strain
173
and my recovery through my whoop it shows how my habits influence my body
174
and one of the things that is most noticeable for me is
175
that if i have a late sleeping time anything past 12
176
or if i have an inconsistent sleeping time and wake time that my body just doesn't respond well to.
177
It's one of my major challenges and things
178
that I want to focus on is making sure that I have a consistent sleep and wake -up time, preferably before 12.
179
If you're interested in trying Wuprofree for two months, including the device, I'll leave my link in the description box down below.
180
Life comes in phases.
181
There is a phase where you have all the time in the world
182
and you have no idea what to do with it the phase where you're building something
183
and every hour feels like it belongs to someone else there is a phase where your friends are getting married
184
and having kids or moving away
185
and you're just trying to keep up the phase where you're taking care of absolutely everyone except yourself
186
and every phase is hard in its own way
187
and every phase asks something different from you your routine isn't supposed to stay the same
188
because you're not supposed to stay the same In some phases, your morning might be journaling or having a slow breakfast.
189
In some phases, it is just surviving the chaos.
190
But phases are like waves.
191
They come and they go.
192
And all of them count.
193
For me right now, my morning is about being productive.
194
Because if I don't get that time, I lose myself.
195
But for you, it might be something completely different
196
and whatever it looks like it's the one part of the day
197
that is yours before everyone else needs something from you
198
and how you start the day is how you live the rest of it
199
so tonight if you can try putting the phone down a little earlier give up one night of scrolling
200
or try to go to bed a little bit sooner and tomorrow take your morning back whatever phase that you're in
Download App
Everything you need to speak fluently
AI PronunciationScore every sentence
IPA PracticeMaster every sound
VocabularyBuild your word bank
Vocab GameLearn while playing
✨ Recommend Video
B13
47 sentences
my ideal 5AM morning routine (watch for morning motivation ٩(◕‿◕｡)۶)
Daily ConversationWorking Adults
B1140 sentences
Healthy Meal Prep (6 Fall Recipes!)
Daily ConversationWorking Adults
B11
509 sentences
How to Exit Your “Lazy” Girl Era & Change Your Life | You're Not Lazy or Unmotivated
Daily ConversationWorking Adults
B11
28 sentences
how to save a half wasted day
Daily ConversationWorking Adults
B18
107 sentences
10 Habits That Can Improve Your Routine
Daily ConversationWorking Adults
B11
412 sentences
Sad to Savage Podcast S4 E7: How to Stop Snoozing Your Alarm & How to Start Waking Up Earlier
Daily ConversationWorking Adults
B11
204 sentences
my productive routine living alone in NYC
Daily ConversationWorking Adults
B1277 sentences
trying the viral 5AM “THAT GIRL” MORNING ROUTINE ☁️ being productive + mindful
Daily ConversationWorking Adults
B21
171 sentences
I Tried Andrew Huberman's Morning Routine for 30 Days
Daily ConversationWorking Adults
B275
12 sentences
Your Routine Isn’t the Problem. Your Identity Is.
Daily ConversationWorking Adults
B1218 sentences
The 6am Morning Routine That Made Me a Morning Person: Building Discipline & Realistic Routine
Business EnglishDaily ConversationUniversity Students
B12
301 sentences
7AM *FALL* day in my life!⛅️🍂 busy & productive day, morning routine, working out, shopping & cafes!
Daily ConversationWorking Adults
Vocabulary and speaking notes for this lesson
This speaking lesson is built on the video “The 6AM Morning Routine That Changed My Life Immediately”. This video has 200 sentences and 2437 words to shadow. The speech runs for 13:35. The speaker talks at a natural 179 words per minute, close to everyday conversation. 82% 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 |
|---|---|---|
| vertical adjective | /ˈvɝ.tɪ.kəl/ | Standing, pointing, or moving straight up or down; parallel to the local direction of gravity; along the direction of a plumb line; perpendicular to something… |
| rep noun | /ɹɛp/ | A fabric made of silk or wool, or of silk and wool, and having a transversely corded or ribbed surface. |
| organize verb | /ˈɔɹɡənaɪz/ | To arrange in working order. |
| meal noun | /ˈmiːl/ | Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity. |
| stretch verb | /stɹɛt͡ʃ/ | To lengthen by pulling. |
| alarm noun | /əˈlɑɹm/ | A summons to arms, as on the approach of an enemy. |
| neutral adjective | /ˈnuː.tɹəl/ | Not taking sides in a conflict such as war; nonaligned. |
| mathematics noun | /mæθ(.ə)ˈmæt.ɪks/ | An abstract representational system studying numbers, shapes, structures, quantitative change and relationships between them. |
| fiber noun | /ˈfaɪ.bɚ/ | A single elongated piece of a given material, roughly round in cross-section, often twisted with other fibers to form thread. |
| spine noun | /spaɪn/ | A series of bones situated at the back from the head to the pelvis of a human, or from the head to the tail of an animal, enclosing the spinal cord and… |
| horizontal adjective | /ˌhoɹəˈzɑn.təl/ | Perpendicular to the vertical; parallel to the plane of the horizon; level, flat. |
| shampoo noun | /ʃæmˈpuː/ | A traditional Indian and Persian body massage given after pouring warm water over the body and rubbing it with extracts from herbs. |
| pea noun | /piː/ | Any of certain plants of the family Fabaceae: Pisum sativum and others. |
| pocket noun | /ˈpɑ.kɪt/ | A bag stitched to an item of clothing, used for carrying small items. |
| trick noun | /ˈtɹɪk/ | Something designed to fool, dupe, outsmart, mislead or swindle. |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| wake up verb | /ˌweɪk ˈʌp/ | To stop sleeping; to awake. |
| pull up verb | /ˌpʊl ˈʌp/ | To lift upwards or vertically. |
| cut off verb | /ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf] | To remove by cutting. |
| get ahead verb | To advance toward success. | |
| get ahead of verb | To take preemptive action before a potential development becomes reality. | |
| give up verb | To surrender (someone or something); to inform on (someone). | |
| go in with verb | To commit to something with; to partner with. | |
| keep up verb | To maintain; to preserve; to prevent from deteriorating or falling. |
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Present perfect continuous have/has been + -ing — an action that started earlier and is still going on | i've been going · I've been filming |
| Present perfect have/has + past participle — a past action that still matters now | it's been · have not done |
| Verb + -ing enjoy, keep, stop… + -ing — verbs that are followed by the -ing form | keeps getting · love prepping · finished cleaning |
| Possibility with “might / may” might/may + verb — something that is possible but not certain | might think · might be |
Pronunciation to watch
The speaker uses 52 contractions and reduced forms, such as I'm, don't, you're. Say them the short way, as you hear them.
- The “th” sounds: mathematics /mæθ(.ə)ˈmæt.ɪks/, thickness /ˈθɪknəs/
- The “sh” and “zh” sounds: shampoo /ʃæmˈpuː/, extension /ɪkˈstɛnʃən/, wash /wɑʃ/, transition /tɹænˈzɪʃ.ən/, tension /ˈtɛnʃən/
- Long words — get the stress right: mathematics /mæθ(.ə)ˈmæt.ɪks/, horizontal /ˌhoɹəˈzɑn.təl/, inconsistent /ˌɪnkənˈsɪstənt/, longevity /lɒnˈd͡ʒɛv.ɪ.ti/, preposition /ˌpɹɛpəˈzɪʃən/
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 vertical, rep, organize.
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.