Shadowing Practice: The Habits That Made Me More Disciplined - Learn English Speaking with Video
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the little bad habits that could be going back on your word, not showing up and doing the thing that you said you were going to do, falling through with relationships and plans and work
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and you just want them to go away but it feels really hard to get rid of them.
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I understand what you are going through and I'm telling you right now you can get out of it.
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I was that person.
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All it took was a little bit of attention to where I'm going wrong, my habits, my mindset, attention to my expectations of others.
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And so how can you actually stick to your word and do the thing that you said you're going to do.
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The first major thing is a plan.
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What are you doing with your days and where is your time going?
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The next thing for planning your day, what time are you eating?
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If you don't prioritize your food, you are going to feel low in energy.
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And if you don't have the energy, it's going to affect your mind and your day, your work, your relationships, and so on.
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The next thing is do not negotiate with yourself because the more you negotiate, the less you respect yourself.
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And the last thing is understanding the holy book of your faith.
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Learn what it's talking about.
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Use it as a guidance in a way of life because that is what it's there for.
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And every time that I feel close to God through scripture, it's just a different piece in my life.
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I'm Liana Diem.
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This is Being Human.
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I'm glad you're here.
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Hello, and welcome back to another episode of the Being Human podcast.
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I'm always excited to talk to you guys.
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And I think that in this episode, I really wanted to cover some topics that are very apparent in my life
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and how I am staying disciplined and disciplined in every area of my life, whether that be showing up in work, showing up in the gym,
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showing up in relationships, and just sticking to my word and doing the things that I said I was going to do.
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And so if you are someone who is struggling or trying to just be better every single day, and you want tips and tricks, and you want my experiences
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that I'm about to share with you of how I am achieving it
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and actually showing up and doing the thing that I said I was going to do.
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Like, it's crazy when you actually start committing to it, the respect that you have for yourself and also the confidence that you carry is different.
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It's different than going back on your word and not showing up
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and doing the thing that you said you were going to do and, you know, falling through with relationships and plans and work.
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And I was that person.
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And I don't want you to feel like you're running out of time.
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I don't want you to feel like you have to be this hyper-focused, disciplined individual.
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I'm just asking you to commit to yourself.
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That's all I'm asking you to do because when I made the decision to commit to myself, everything started flowing.
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I started to feel less stressed, less overly anxious, but all it took was a little bit of attention to where I'm going wrong,
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attention to my habits, attention to my environment, attention to my mindset attention to my expectations of others
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and there's so many little mini nuggets
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that I am going to be sharing with you today to
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approach life in a way where you can actually set up your days for success
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but also the mindset that you need to have going into becoming
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that person that you really want to be and again it's just becoming one percent better every single day.
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I always say this and I know it's cliche, but really it's about taking minor steps and over time it is going to compound into major results.
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And so how can you actually stick to your word and do the thing that you said you're going to do?
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The first major thing is a plan.
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What are you doing with your days and where is your time going?
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Because we may be in different situations in life, but one thing that I do know
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if you are tuning into this podcast is you are a
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person who cares about your life in a way of feeling successful, not only in terms of wealth, but in terms of your habits,
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in terms of showing up and being the strongest person that you could be.
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I am consistently looking for clarity in my life of how I can become a better individual.
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And I know you are probably doing the same thing.
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So I am going to tell you the first thing is starting a plan.
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And so what does a plan look like?
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I personally use Google Calendar and I know exactly what time
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My day starts and I base my day around my five daily prayers And
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if you are someone who isn't even practicing islam use those
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five daily prayers As a guidance to setting up your day for success
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because i'm telling you it goes off of the sun And
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when the sun goes down So it's like
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when the sun comes up is when you are starting to wake up
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and start your day When the sun goes down is
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when you are ending your day because that is the way our life is shifted
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God created the earth in a way where nighttime is for sleeping, daytime is for waking and working and focusing on your craft and your purpose.
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So what time are you waking up and what time are you going to sleep?
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Now that you have your core timings of the morning
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and the night it needs to be consistent your sleep schedule needs to be consistent
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because that's when you are going to see the best effects of your sleep is
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when you have consistent sleep that's scientifically backed that's not only faith backed
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but consistent sleep is going to help you feel more energized
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and more blessing in your day because it's not only about how many hours you get, it's about the quality and consistent sleep quality is better than different timings throughout the night.
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So consistent sleep schedule and consistent wake schedule, because your body will actually get adjusted to waking up early.
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And again, how do you even go to sleep on time?
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Okay.
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So this is another thing you have to break down all these habits into minor little things, because you might be distracted before your night routine.
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Maybe you're scrolling, maybe you're watching a show
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because you just got back from work and you want to have this ease
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and relaxation but do you really feel rejuvenated
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and energized after you finish scrolling
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or watching a movie like do you really feel rejuvenized versus
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if you would have locked your apps one hour before you went to bed
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and did a nourishing self-care night routine where maybe you take a bath or
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if you don't have a bath you take a long shower
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exfoliate you do your skin care in peace maybe it's journaling with a cup of tea
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and this calm ritual that you have to rejuvenate yourself
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and also tell your body that it's time to go to bed
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so you feel a little bit more calm going to sleep
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and the morning routine is very crucial as well
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because starting your day with your phone for example
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if you wake up and the first thing
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that you do is pick up your phone and you scroll on instagram
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or social media you are spiking your dopamine levels right from
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the morning to the point where one your cortisol levels are going to be raised
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which is not good for your body especially for stress
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and inflammation as women we are very hormonal beings
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so being aware of these things that it will be a contributor to inflammation or having more stress.
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The second thing is if you pick up, this is science backed, if you pick up your phone in the morning
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and you start off your day with social media or anything that spikes your dopamine, you are more likely to pick up your phone later on throughout the day.
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And so the power of having this awareness, and so it's like, okay,
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if I struggle with waking up and scrolling or picking up my phone right away, what are some things that I can do?
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lock your apps.
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Again, use Opal or something called Brick.
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This is not sponsored and I see this every time because I want to tell you the things that actually helped me.
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Once I started doing that, locking my apps, it actually changed my relationship with my phone because I don't pick it up as much anymore.
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I don't overly doom scroll because I recognize the power of self-control and not giving into urges or distractions.
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Another tip that you could do is sleep with your phone outside of your room
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so you have to get up and go turn off your alarm
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if your phone is on your alarm or you could have an alarm clock
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that is not connected to your phone another thing is for the people
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that feel really really low in life
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and it's incredibly difficult put a journal on your bedside table instead of your phone
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and so when you feel inclined to pick up your phone you will pick up your journal
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and i actually made a journaling video on youtube that is live so go Go check that out.
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And if you guys want a podcast catered specifically to all things journaling, I will definitely create that.
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So let me know in the comments below if you want that episode, but replace it with a journal.
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Like these are habits that really got me out of my low moments of being in a funk, being lazy, being unorganized, undisciplined.
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Again, I was that person.
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So I know everything that you may be going through or if it's not to that extent,
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the little bad habits that could be a distraction in your life and you just want them to go away, but it feels really hard to get rid of them.
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Like I have been there.
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I understand what you are going through and I'm telling you right now, you can get out of it.
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It's not something that is gonna be forever in your life.
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It's just having the awareness, you already have it.
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So it's great that you are already seeing these patterns in yourself.
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But again, it's just consistently working on it and reflecting of how can I set my day up, my environment up for success.
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And those are some things that you can do for your morning and your night routine.
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And I know we're still on the topic of planning your day.
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And so now what is the next thing for planning your day?
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What time are you eating?
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Y'all, if you don't prioritize your food, you are going to feel low in energy.
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Like it is just a given.
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Every time I'm low in energy, I ask myself, did I eat properly?
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When I'm not training my hardest, did I eat properly?
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Did I have a pre-workout snack that was high in carbohydrates?
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Did I have a nourishing meal with protein and whole foods?
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If you don't have these things down in your plan, then it's going to get easily missed
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and you're not making a priority You're not making your health a priority
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And again when you are low in energy when you're low in mood
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that leads us to giving into bad habits
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because your gut is Directly linked to your brain and
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if you don't have the energy It's going to affect your mind and then it's gonna affect your habits and your day, your work, your relationships, and so on.
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So if we're looking at your plan, you have your morning routine, you have your night routine, you have when you were eating in the day, you have your prayers if you're praying them, and now your work blocks.
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Another proven habit to help people with longevity and success
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and really move the needle forward is getting the hardest task done first, because that is going to take more energy from us.
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And so when you get the hardest task done out the way, then you are going to see more progress in your life
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and then it's easier for you to get the minor tasks in your day done at the very end
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or maybe it's just later on in the day.
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So I would say having work blocks in your days, that's something that helps me or I just structure it to knowing if I have a bunch of meetings on this day,
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when I'm gonna be at my laptop or versus when I'm doing my filming days.
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Obviously, if you're not a content creator, You have to cater it to your own life, but having work blocks and again If you struggle with distractions in your day
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when you go into those work blocks go on dnd Make
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it a priority where it's like you're creating a ritual where it's like, okay I'm locking in now i'm tuning into the work
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that I need to do that is going to help me progress In my life and
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if you're someone who's trying to find your purpose I would
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essentially start with taking a little bit of a detox of removing any kind of outside noise into your life
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and truly communicating with yourself in terms of your goals.
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What are some career goals that you have?
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What are some wellness goals, finances?
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What are some side hobbies that you like?
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And pray about it.
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Pray about, God, please make it clear to me of what my purpose in this life is.
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And I'm telling you, when you try to just make little baby steps, God is going to guide you.
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He is going to guide you every time
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and you have to have this trust that I will find my purpose
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if I make strides and show God that I'm working in the way of trying to find it.
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And even myself, I am still reestablishing what my purpose here is on this earth.
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But one thing is that I don't do is stop.
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You can't stop trying.
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And if you stop trying, you're literally indirectly telling God that you're not taking your life seriously.
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You need to take yourself more seriously.
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Like we all do.
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You have so much impact that you can leave on this earth.
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And if you aren't locking into yourself, what are you doing, bro?
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Like what are you doing?
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So let's go back to the plan.
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After you get your hardest task done and you have your minor tasks so you know exactly when your working hours are, when are you training?
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How many times a week are you training?
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And when you say you are going to do something, you need to show up at that time because the more you negotiate, the more you are going to push off your goals.
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And the way that we stay consistent with training is preparation.
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So it's preparing your meals, preparing your gym fit, preparing your workouts, like understanding all of the things you have to do in
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order to stay consistent with the habit is where you are going to see growth because you're preparing for the habit.
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Again, it's all about setting up your environment for success
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and thinking about your habits in terms of like breaking down everything in order to actually help you maintain it.
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Otherwise, if you go in with an all or nothing mindset, you're going to easily fall off track because you haven't prepared yourself to stay consistent with it.
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And so it's all about having systems in place.
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Now you have a core plan.
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Once you have a plan, it's now about shifting your mindset.
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And how do you shift your mindset?
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You talk to yourself, get to know who you are as a person.
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When you start to understand who you are as a person and you actually like yourself, You start to enjoy life more.
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There was many points where I didn't love who I was as a person And it was hard to journal.
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I didn't even know what to write
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because I just I just didn't like who I was
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But I think it's about working on that relationship with yourself and how can you do that through affirmations?
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And I know a lot of people don't like affirmations, but I love affirmations.
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I love telling myself that you are amazing You have so much purpose in this life.
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You are beautiful.
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You are built for success.
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You are going to make such an impact on this world.
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And I think that when you start talking to yourself in a more kind way, in a loving way, like you would to your friend or a family member,
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then you start to build that relationship with yourself in a different way.
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And I think that a lot of us struggle with having a strong relationship with who we are
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because we don't pour into ourselves enough.
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And then it affects how much love we can bring into this world
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and how we show up in our work or in our days.
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But that's going to be the most important relationship that you have is with yourself.
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10 rapid fire mini habits that will change your life.
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No phone first hour of the morning and last hour of the day.
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Lock your apps if you struggle with distractions.
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The biggest thing is meal prepping your meals.
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Like that is something that changes my life
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and allows me to have more energy in my days
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Because I don't love cooking on the day of especially on busy days.
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So meal prepping Is a game changer and meal prepping doesn't have to taste bad Okay meal prepping actually is really good.
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Like I personally love it and I make soups I make foods
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that are like easy to you know Warm up
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or maybe you can eat it cold like salads and then you prep the dressing on the side
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Like there's so many ways that you can approach meal prepping.
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It doesn't just have to be Chicken and rice, but nothing's wrong with chicken and rice, you know with a little bit of sauce.
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It's fire bro So meal prep your meals It's going to help you with your mood
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and your energy The next thing
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that I want to talk about is always keep a journal nearby
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when you're stressed That is a game changer
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because instead of turning to your phone
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Or trying to fill your life with noise You are going to communicate with yourself
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and work through the thing
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that you're going through You'll understand why am I going through this certain thing? what is God teaching me in this moment?
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Do I understand what he's doing?
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If I don't understand, I'm going to trust him anyways.
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And then you end it on a positive note, but you overcame a hard moment of your life instead of crashing and spiraling and self-sabotaging,
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pick up a journal and reflect and overcome the situation that you're going through in your days.
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So you can continue on again.
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It's not about relying on how you feel.
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It's working through those emotions, understanding that life is not meant for happiness and then moving on with your day.
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So have a journal nearby ready to go.
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Another thing that is life-changing for me is prayer your prayers on time.
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Every time I don't pray on time, things just go wrong, okay?
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It just does not go to plan and it's not as blessed.
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Like, I feel my days are way more blessed
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when I stick to my prayer times and I use it as a foundation of my life.
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It's like, when am I eating?
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Is it after the prayer time?
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Is it right before?
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When am I training?
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And it's like always thinking about these things in a way
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where those are kind of like your five pillars of
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when to do your work or when to train or when to eat.
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So pray on time.
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The next thing is don't skip the gym.
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If you said you're going to show up, stick to your word and show up.
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Do not negotiate with yourself because the more you negotiate, the less you respect yourself.
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And also the confidence that you have from showing up
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and sticking to your word when you do not feel like going is just different, bro.
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Like you will start to feel like a different human.
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and also people will recognize that confidence in you
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and start to be like bro what's going on with you
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like why are you changing all of a sudden it's like
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bro just sticking to my word just committing to what i've
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done i'm telling you right now your aura is going to be different next thing natural fiber clothing
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that is going to make you feel
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so good in yourself i'm telling you right now i overheat
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when i am wearing synthetic clothes
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when i have on natural fibers like linens cottons hemp bamboo merino wool all these natural fibers make you feel
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so lightweight and breathable and even
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when i am in a hundred degree fahrenheit weather bro i still feel fine
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because of the natural elements in the clothing of what god gave us
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so wearing natural fibers is just going to make you feel
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so much better in yourself and also i always take things back to the teachings of faith
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And I know this is more apparent in christianity, but as muslims we love jesus peace be upon him
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and jesus always wore linen And he also talked about the natural elements of linen.
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So I love wearing linen.
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I love wearing cotton all of these things are Natural healing properties
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that we put onto our skin and it heals us
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and it's insane the fact that clothing can do it
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So wearing more natural fibers And
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so I know I talked about having a plan for the day
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but sleeping after the last prayer of the day so right now it's around 9 9 40 p.m.
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So I sleep at like 10 p.m Wake up at 5 a.m.
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So that's about 10 11 12 1 2 3 4 5 that's seven hours of sleep Like that's enough sleep for me,
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but going to sleep Not too long after the sun goes down
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and the last thing is Understanding the holy book of your
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faith learn the scripture learn what it's talking about Use it as a guidance in a way of life
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because that is what it's there for and every time that I feel close to God through scripture, it's just a different piece in my life.
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I feel more contentment.
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I feel more trust.
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I feel more in tune with my purpose.
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I feel more blessings in my day.
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It's just a different feeling.
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So learn the holy book of your faith and spend time with your scripture.
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I know I went a little bit on a tangent here, but I hope you guys enjoyed this episode.
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Let me know if you guys found this useful, what your favorite tip was in the comments below, and I will see you guys in the next episode.
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Vocabulary and speaking notes for this lesson
This B2 speaking lesson is built on the video “The Habits That Made Me More Disciplined”. This video has 291 sentences and 3987 words to shadow. The speech runs for 19:13. The speaker talks fast, about 207 words per minute, so expect linked and reduced sounds. 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 |
|---|---|---|
| mindset noun | /ˈmaɪn(d)ˌsɛt/ | A way of thinking; an attitude or opinion, especially a habitual one. |
| scroll noun | /skɹoʊl/ | A roll of paper or parchment; a writing formed into a roll. |
| prep noun | /pɹɛp/ | Preparation. |
| negotiate verb | /nəˈɡəʊ.ʃi.eɪt/ | To confer with others in order to come to terms or reach an agreement. |
| 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. |
| linen noun | /ˈlɪnɪn/ | Thread or cloth made from flax fiber. |
| scripture noun | /ˈskɹɪpt͡ʃɚ/ | A sacred writing or holy book. |
| distraction noun | /dɪsˈtɹæk.ʃən/ | Something that distracts. |
| affirmation noun | /æfɝˈmeɪʃn/ | That which is affirmed; a declaration that something is true. |
| podcast noun | /ˈpɑdˌkæst/ | A program, especially an audio program, produced on a regular basis, delivered over the Internet in a compressed digital format and designed for playback on… |
| changer noun | /ˈt͡ʃeɪnd͡ʒɚ/ | Someone or something who changes things. |
| dopamine noun | /ˈdoʊ.pəˌmin/ | A monoamine C₈H₁₁NO₂ that is a decarboxylated form of dopa, present in the body as a neurotransmitter and a precursor of other substances including adrenalin. |
| energize verb | /ˈɛnəd͡ʒaɪz/ | To invigorate; to make energetic. |
| nourish verb | /ˈnʌɹ.ɪʃ/ | To feed and cause to grow; to supply with food or other matter which increases weight and promotes health. |
| preposition noun | /ˌpɹɛpəˈzɪʃən/ | Any of a class of non-inflecting words and multiword terms typically employed to connect a following noun or a pronoun, in an adjectival or adverbial sense… |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| pick up verb | To lift; to grasp and raise. | |
| show up verb | To appear, arrive, or attend, especially suddenly or erratically. | |
| go through verb | To travel from one end of something to the other. | |
| wake up verb | /ˌweɪk ˈʌp/ | To stop sleeping; to awake. |
| go down verb | To descend; to move from a higher place to a lower one. | |
| set up verb | /ˌsɛt ˈʌp/ | To make ready for use. |
| break down verb | To stop functioning. | |
| get out of verb | To leave, exit or escape from; to become free of. |
Sentences worth repeating
Short, complete lines from the video that you can reuse in everyday conversation:
- What time are you eating?
- When I'm not training my hardest, did I eat properly?
- What are some career goals that you have?
- Do I understand what he's doing?
- It's like, when am I eating?
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 shifted · might be distracted · be raised |
| Relative clauses who / which + clause — extra information about a person or thing | someone who is · person who cares · someone who isn |
| Present perfect have/has + past participle — a past action that still matters now | have been · haven't prepared |
Pronunciation to watch
The speaker uses 76 contractions and reduced forms, such as I'm, you're, don't. Say them the short way, as you hear them.
- The “th” sounds: breathable /ˈbɹiːðəbəl/, synthetic /sɪnˈθɛtɪk/
- The “sh” and “zh” sounds: negotiate /nəˈɡəʊ.ʃi.eɪt/, distraction /dɪsˈtɹæk.ʃən/, affirmation /æfɝˈmeɪʃn/, nourish /ˈnʌɹ.ɪʃ/, preposition /ˌpɹɛpəˈzɪʃən/
- Long words — get the stress right: negotiate /nəˈɡəʊ.ʃi.eɪt/, preposition /ˌpɹɛpəˈzɪʃən/, prioritize /pɹaɪˈɒɹ.ə.taɪz/, rejuvenate /ɹɪˈd͡ʒuːvəneɪt/, inflammation /ɪnfləˈmeɪ̯ʃən/
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 mindset, scroll, prep.
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.