Prática de Shadowing: 5 Things to Tell Yourself Every Morning - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
227 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
Every morning your brain gives you this rare window to rewire who you are,
2
but most people waste it by scrolling or stressing out or hitting the snooze button on their potential.
3
But these five different thoughts repeated every single morning could anchor your mindset, can shut down your self -doubt,
4
and can guide you kind of like a compass would through the chaos of your day.
5
What I'm going to teach you isn't toxic positivity or woo -woo fluff.
6
What I'm going to teach you is ancient stoic philosophy and wisdom backed by modern neuroscience.
7
So if you've been feeling overwhelmed or lost or like you're just living on autopilot, this episode is designed to be your wake -up call
8
because the way that you start your morning is the way that you shape your entire life.
9
Now, why do you want to do this in the morning versus the afternoon or before you go to bed?
10
Well, neurologically, the morning is the best time to access your subconscious because your brain is in a more suggestible state.
11
Right after you wake up, your mind moves through alpha and theta brain waves.
12
And this is the same relaxed receptive frequencies that are used in hypnosis and also deep meditation.
13
So in this state, the critical analytical part of your brain, which is called the prefrontal cortex, hasn't even really fully kicked in yet.
14
And so suggestions and affirmations, the way that you speak to yourself,
15
bypass the resistance of your prefrontal cortex and go straight into your subconscious.
16
Think of it like this.
17
Your subconscious door is just slightly open a little bit more in the morning.
18
So what you feed into your subconscious will sink deeper and stick longer,
19
which is why repeating these phrases and repeating empowering beliefs
20
and visualizing your goals
21
and doing mindset priming first thing can actually rewire your thought
22
patterns much faster than doing it any other time of the day.
23
Also, the important part of this is that neurologically, your cortisol levels, which are your stress hormones, naturally spike in the morning,
24
which sounds like it'd be a bad thing, but neurologically it's not.
25
It makes it more natural of a window for your focus in neuroplasticity and neuroplasticity is your brain actually changing itself.
26
So combine all of that with intention
27
and you're literally reprogramming your brain before you go out into the world every single day.
28
The bottom line is if you want to shape your inner narrative, your morning is absolutely your golden hour.
29
So make sure you use your morning to prime your brain into who you want to be
30
and what you want to believe.
31
Okay?
32
So what we're going to take is stoic philosophy.
33
And what is stoicism?
34
What I'm going to teach you today is based in the, like I said, stoic philosophy, but also neurology.
35
Stoicism is an ancient philosophy that teaches you how to stay grounded, how to stay calm, and how to stay clear no matter what life throws at you.
36
And it's not about suppressing emotions or pretending like everything's okay when your house is on fire.
37
It's about mastering your inner world so that you can live and lead your life with purpose.
38
Think of it as building your mental armor for a chaotic world, okay?
39
So these are the five different things you wanna tell yourself, and this is the reason why each one of them is important, okay?
40
Number one is today, I will meet resistance, and that's not a problem, I welcome it.
41
This came from Marcus Aurelius in his book, Meditations, which is his actual personal journal to himself.
42
And when he says, he says, when you wake up in the morning, tell yourself, I will meet people who are meddling,
43
ungrateful, arrogant, dishonest, and jealous, and that is okay.
44
What Marcus Aurelius was doing here, he wasn't trying to be a buzzkill and be like, oh, I'm gonna meet shitty people all day.
45
What he was doing was he was basically giving us a shield by expecting
46
that today would be difficult in some sort of way we don't need to spiral and life gets messy.
47
I know that when I go out into my day, when I leave my bed, there will be some sort of resistance.
48
Things will get hard.
49
That's okay.
50
I'm not going to fight it.
51
I'm going to welcome it and I'm going to work through it.
52
Hey, to the 65 .6 % of you who watch my videos but are not subscribed, yes, we see it.
53
And if you've ever learned anything from any of the videos I've put out, please do me a favor.
54
Hit that subscribe button.
55
It helps the channel grow and it helps me keep making more content to help you grow as well.
56
So with that, let's go back to the show.
57
The reason why this is important is because things are going to happen in your life.
58
Like the rude email, it's going to come through.
59
It's not a personal attack.
60
It's just a part of the game.
61
You know, if your kid is losing it at breakfast, that's not about you.
62
If you're jumping on the scale right after you get out of bed and it's still not moving, It's not a verdict of your self -worth or any of that.
63
And science backs this viewpoint up.
64
In 2003, there was a study by a psychologist named Shelly Taylor who introduced the idea of what's called stress inoculation.
65
When we anticipate stress or we anticipate something being harder,
66
our brains regulate better under pressure versus being like caught off guard.
67
And so what happens is it actually reduces cortisol spikes, which is your stress hormone, and keeps your amygdala, which is your panic center of your brain, from hijacking your thinking.
68
And so you're understanding that, hey, I might go into my day.
69
There might be resistance.
70
There might be obstacles.
71
That's okay.
72
I expected it was gonna be this way and I welcome it.
73
Versus like, oh my God, shit's hitting the fan.
74
Now I'm going crazy.
75
The kids are going crazy.
76
I'm completely knocked off from my day.
77
It's like, no, I might leave my bedroom and stuff might happen that might be crazy today.
78
I'm okay with it, okay?
79
So that's the first one.
80
Number two is I can't control everything, but I can control how I show up.
81
So this comes from the quote from Epictetus, who is a Stoic philosopher.
82
And he says, some things are in our control, but most things are not.
83
And so when you look at Stoicism, they divided the world into basically two different buckets.
84
Number one, which is what I control, which is my actions, my choices, my attitude.
85
And then what I can't control, which is other people, the past, the outcome, pretty much everything outside of me, my actions, my choices, my attitude.
86
And the problem with most people is that most people spend 90 % of their day,
87
their mental energy, worrying and trying to control the wrong bucket.
88
Like so many people are trying to control what is absolutely uncontrollable.
89
And so what really this comes down to is I'm going to focus on what I can control
90
and only what I can control.
91
And so when you look at psychology and how psychology actually backs this up, this is actually called the locus of control, which comes from Julian Rotter.
92
And so studies show when you actually look at people who have a good internal locus of control,
93
which is people who focus on what they can influence, those people have higher well -being in their life,
94
they have lower anxiety, and they have more motivation and grit.
95
And so anytime you start to feel stress coming on, like look at the circumstance and say, is this in my control?
96
And if it's not in your control, release it.
97
Because why would you stress out over something you can't control anyways?
98
If it is in your control, act with intention.
99
Now, you might have something come to you, which is, you know, you see something coming up and you're like, is this in my control?
100
You're like, part of it, like, what can I control?
101
Okay, let me take action on what I can control and release the things that I cannot control.
102
And so that's the second thing to start your day with.
103
Number three is I am not my thoughts, I am the thinker of them.
104
So when psychologists look at stoic philosophy, they call this stoic cognitive distancing.
105
Your brain is a thought factory.
106
Just understand that.
107
It turns out wild stories, It turns out worst case scenarios.
108
It turns out self -doubt, not good enough, all of that.
109
Why does it do that?
110
Because that is its job.
111
Its job is to scare you.
112
If you just know this, it'll make your life so much easier.
113
Your brain's job is to scare you.
114
Why?
115
Because it wants to keep you safe.
116
And if you're scared, you won't get out of your comfort zone.
117
And if you don't get out of your comfort zone, then you're going to be quote unquote safe.
118
You won't risk anything if you stay in your comfort zone.
119
But if you don't risk anything in your life, you risk everything in your life because you will not become what you could become.
120
So you need to learn through this and knowing that that's what your brain does, that you cannot identify with your thoughts.
121
You are not the machine.
122
You're the operator.
123
The machine is your brain.
124
The operator is you.
125
And so you've got to tell yourself, that's just a thought.
126
That's not prophecy.
127
It's not fact.
128
It's just a thought.
129
And when you feel that wave of I'm not good enough
130
or the day's already ruined or why even try because I always fail anyways, just pause for a second.
131
Just try to see yourself.
132
Like I always say, you can't read the label when you're inside the jar.
133
Take yourself out of the jar, out of your own brain, and look at the situation.
134
You as a human dealing with a certain situation.
135
So you pause.
136
You observe as if you're somebody else watching yourself.
137
And you don't merge with the drama of your mind.
138
And so you look at it and you say, okay, that thought that just came in, that's pretty interesting.
139
That's not the thought that I want.
140
That's not the thought that I believe.
141
I don't want to believe that.
142
And you distance yourself from it and start talking.
143
What I recommend is you actually start talking out loud to yourself.
144
So in neuroscience, this is called mindfulness -based cognitive therapy.
145
And so what you're trying to do is you're trying to become the observer of your thoughts.
146
You want to look at them and just say, I am not my thoughts.
147
I am the thinker of my thoughts just distancing yourself from your thoughts, especially in the morning and setting yourself up that way throughout your day will relieve so much stress throughout your day.
148
So that's number three.
149
Number four, say this to yourself every morning.
150
I am grateful for all that I have.
151
So Seneca, another one of the most famous Stoic philosophers says nothing is more honorable than a grateful heart.
152
Gratitude.
153
I used to think it was this weird woo woo wee.
154
Oh my God, I'm going to be so grateful.
155
Gratitude isn't soft.
156
Gratitude is life -changing.
157
In a world that is addicted to more and consuming and more and more, choosing to see the enoughness,
158
choosing to be grateful for what you have is like revolutionary because everybody wants more and more and more.
159
So if you can see the places where you're enough and you have enough and you'd be grateful for those, you're way different than everybody else.
160
I was at a restaurant this past week
161
and my wife pointed to something on the wall and it was a sign on the wall.
162
And it said, happy people aren't grateful, grateful people are happy.
163
And I was like, yeah, that's so true.
164
Like people who just decide I'm going to be grateful for all that I have, even if it's not as much as other people are
165
so much happier than the people who feel like they don't have enough.
166
And I don't mean like you need to like fake a smile or any of that type of stuff.
167
Being grateful just means I'm going to look at what I have
168
and realize that I have enough right now and I can still work towards more if I want to.
169
Gratitude doesn't mean that you don't feel grief or struggle or work for more.
170
Like gratitude can coexist with grief and with struggle and with striving to be even more.
171
And so a morning practice
172
that you can bring in with this is to just write down a few things
173
that you're grateful for and be weirdly specific.
174
Like, I am grateful for the way the sun comes in through my windows and hits the counter.
175
I am grateful for that one friend who texts me all of those dumb memes.
176
I am grateful for the fact that I'm breathing today.
177
150 ,000 people die every single day.
178
That means 150 ,000 people did not wake up today that were alive yesterday.
179
Oh my God, I'm still here.
180
If nothing else, that's something I could be grateful for.
181
And so neurologically speaking, gratitude actually boosts levels of dopamine and serotonin in your brain.
182
Those are your brain's feel -good chemicals.
183
So if you just want to feel better, you want more dopamine, you want more serotonin.
184
So neurologically speaking, just be more grateful.
185
Research at UC Davis and UC Berkeley shows that regular gratitude practices increases optimism by 25%,
186
improves sleep and immune function, oddly enough, and then reduces inflammatory biomarkers linked to stress and disease just by finding things that you're grateful for.
187
And so it literally rewires your brain for resilience and what you wanna focus on because what you focus on will grow.
188
So that's number four.
189
And then number five, which if you've been listening to my podcast for a while, you've heard me say this before, life is short.
190
I'm not guaranteed another sunrise.
191
I want to live today like it's my last.
192
Life is short.
193
I'm not guaranteed another sunrise.
194
I want to live today like it's my last.
195
This is the idea of memento mori, which is one of the most famous concepts of stoicism.
196
And that means remember that you're going to die.
197
And so Marcus Aurelius has a famous quote that says, it's in his journal that says, you could leave your life right now.
198
Let that determine what you do and what you think.
199
And so let's not dance around it.
200
You're going to die.
201
We all are.
202
But instead of fearing that, Stoicism just basically asks, what if you use that to wake up and make something amazing with your life?
203
This isn't morbid.
204
It's more of like a compass than anything else.
205
And so you want to ask yourself, if today was my last day, would I be proud of how I showed up?
206
If today was my last day, would I be doing what I'm doing right now?
207
Am I putting off my joy or my peace or my purpose like I've got an infinite amount of time?
208
You're like, what am I tolerating today that my soul is like secretly begging me to change?
209
In psychology, when you look at this, in 2017, there was a study done at the University of Missouri that found out that what's called mortality salience,
210
which is contemplating your death, increase life satisfaction and pro -social behavior.
211
Why?
212
Because it jolts you into being present into actually what matters in your life
213
and people who reflect on death regularly have greater clarity around their goals
214
and their values and are more likely to live according to those goals and those values as well.
215
And so here's my challenge to you is to write down these five different things
216
that I've covered today and to take the next seven days.
217
As soon as you wake up in the morning, you go to the bathroom, you brush your teeth, you do some 60 seconds of breath where you just breathe in,
218
breathe out, and then look at the piece of paper where you wrote all this down
219
and say these five things to yourself 10 times each.
220
number one, say it 10 times, number two, say it 10 times, number three, say it 10 times.
221
And that is how you actually start to rewire your brain and your subconscious for mental resilience.
222
This is really what it comes down to.
223
So if this is important to you, to have better perspective and be able to take your action towards your life more seriously,
224
repeat these five things to yourself every single morning.
225
Hey, thanks so much for watching this video.
226
Based off of what you've been watching recently, out of all of the hundreds of videos I've posted, YouTube has picked this one for you to watch next.
227
And if you want to make sure you don't miss any more videos, click this button right here.
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
Mesmo canal
B2The Day You Realize No One Cares About You… Everything Changes
Daily ConversationWorking Adults
C14
Relax and Manifest Everything You Desire
Daily ConversationWorking Adults
B26
How NOT to Let Your Past Control Your Future
Daily ConversationWorking Adults
B23
7 Habits That Changed My Life After 30 (Wish I Started Sooner)
Daily ConversationWorking Adults
B21
How To Get What You Want In Life
Daily ConversationWorking Adults
B14
You Vs You "Drop a YES in you agree! 👉 IG:@robdialjr #motivation #selfdevelopment #personalgrowth
Daily ConversationWorking Adults
B25
How to (Actually) Shift Your Identity (to Succeed)
Daily ConversationWorking Adults
B21
Never React, Never Explain, Just Ignore
Daily ConversationWorking Adults
B21
5 Habits that Changed My Life in 1 Week
Business EnglishUniversity StudentsWorking Adults
B2Do This for 30 Days and Your Life Will Change
Business EnglishUniversity StudentsWorking Adults
B119
Easy now & hard later OR hard now & easy later👉 IG:@robdialjr #selfdevelopment #motivation
Business EnglishUniversity StudentsWorking Adults
B23
Become addicted to discipline in 1 day
Business EnglishUniversity StudentsWorking Adults
B22
4 Things That Are Keeping You From Being a High Performer
Business EnglishUniversity StudentsWorking Adults
B24
Push Yourself to Be Happy Even When Life is Hard
Business EnglishUniversity StudentsWorking Adults
B12
Their Mood Isn’t Your Responsibility. 👉 IG:@robdialjr #selfdevelopment #selflove #motivation
Business EnglishUniversity StudentsWorking Adults
B24
When You Finally Stop Living in Your Head, Life Becomes Peaceful Again
Business EnglishUniversity StudentsWorking Adults
B22
Once you apply this, the Universe will have no choice but to give you everything.
Business EnglishUniversity StudentsWorking Adults
B22
How to Teach Yourself Anything (The Self-Study Blueprint)
Business EnglishUniversity StudentsWorking Adults
C13
WHY YOU SHOULD QUIT YOUR JOB!
Business EnglishWorking Adults
B23
7 Principles That Will Organize Your Entire Life
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Vídeo recomendado
B23
413 frases
The #1 Thing to Tell Yourself Every Morning (Before Anxiety Speaks)
Business EnglishUniversity StudentsWorking Adults
B1121
12 frases
Dr. Daniel Amen On What To Do When You Wake Up | Motivational Video
Business EnglishUniversity StudentsWorking Adults
B22
256 frases
You Are Not Lazy, You Just Need a Better Routine! | Advanced Podcast for Real-Life Conversations
Business EnglishDaily ConversationUniversity Students
B15
82 frases
The Perfect Morning Habits (Backed by Science)
Business EnglishUniversity StudentsWorking Adults
B23
317 frases
10 Habits That Rewire Your Brain for Happiness
Business EnglishUniversity StudentsWorking Adults
B22
307 frases
8 Mindsets Destroying Your Potential (And HOW to Rewire Them NOW)
Business EnglishUniversity StudentsWorking Adults
B29
158 frases
#1 HYPNOTHERAPIST: Reclaim the Confidence You Were Born With in 9 Minutes
Business EnglishDaily ConversationUniversity Students
B25
61 frases
4 Minutes To Start Your Day Right! MORNING MOTIVATION and Positivity!
Business EnglishUniversity StudentsWorking Adults
B23
272 frases
This Will DELETE Your Old Self! - WATCH THIS Every Morning To Attract Abundance | Joe Dispenza
Business EnglishUniversity StudentsWorking Adults
B22
137 frases
Want a Stronger Mind? Start With These 3 Micro Habits
American AccentBusiness EnglishUniversity StudentsWorking Adults
Vocabulário e dicas de fala para esta lição
Este vídeo tem 227 frases e 2905 palavras para praticar shadowing. A fala dura 15:49. O falante fala rápido, cerca de 184 palavras por minuto, então espere sons ligados e reduzidos. 86% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras menos comuns do vídeo, com pronúncia e significado:
- grateful /ˈɡɹeɪtf(ə)l/ (adjetivo) — agradecido, grato. Of a person or their actions, feelings, etc.: expressing gratitude or appreciation; appreciative, thankful.
- gratitude /ˈɡɹæ.tɪ.tud/ (substantivo) — gratidão. The state of being grateful.
- comfort /ˈkʌm.fət/ (substantivo) — conforto. Contentment, ease.
- versus /ˈvɝsəs/ — contra, vérsus. Against; in opposition to.
- psychology /saɪˈkɑ.lə.d͡ʒi/ (substantivo) — psicologia. The study of the human mind.
- breathe /bɹiːð/ (verbo) — respirar. To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
- guarantee /ˌɡæɹ.ənˈtiː/ (substantivo) — garantia. Anything that assures a certain outcome.
- intention /ɪnˈtɛnʃn̩/ (substantivo) — intenção, intuito. A course of action that a person intends to follow.
- operator /ˈɑpəˌɹeɪtɚ/ (substantivo) — telefonista. A person or organisation that operates a device, system, service, etc.
- cognitive /ˈkɑɡ.nɪ.tɪv/ (adjetivo) — cognitivo. Relating to the part of mental functions that deals with logic, as opposed to affective which deals with emotions.
- grief /ɡɹiːf/ (substantivo) — pesar, mágoa. Suffering, hardship.
- bucket /ˈbʌkɪt/ (substantivo) — balde. A container made of rigid material, often with a handle, used to carry liquids or small items.
- scare /skɛɚ/ (verbo) — assustar. To frighten, terrify, startle, especially in a minor way.
- subscribe /səbˈskɹaɪb/ (verbo) — assinar. To write (one’s name) at the bottom of a document; to sign (one's name).
- pause /pɔːz/ (substantivo) — pausa. A temporary stop or rest; an intermission of action; interruption; suspension; cessation.
Phrasal verbs que você vai ouvir
- look at (verbo) — observar, ver. To observe or watch.
- wake up /ˌweɪk ˈʌp/ (verbo) — acordar, despertar. To stop sleeping; to awake.
- come from (verbo) — vir de, ser de. To have as one's origin, birthplace or nationality.
- turn out (verbo) — terminar. To end up; to result.
- write down (verbo) — anotar. To produce or set (something) down in writing; to record something.
- come on /ˌkʌm ˈɒn/ — vá lá. Come along with me; join me in going.
- deal with (verbo) — lidar. To handle verbally or in some form of artistic expression; to address or discuss as a subject.
- find out (verbo) — descobrir. To discover, as by asking or investigating.
Pronúncia para ficar de olho
O falante usa 80 contrações e formas reduzidas, como I'm, you're, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: breathe /bɹiːð/, thinker /ˈθɪŋ.kɚ/, theta /ˈθiːtə/
- Os sons de “sh” e “zh”: intention /ɪnˈtɛnʃn̩/, shield /ˈʃild/, brush /bɹʌʃ/, suggestion /səˈd͡ʒɛst.ʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/
- Palavras longas — acerte a sílaba tônica: psychology /saɪˈkɑ.lə.d͡ʒi/, operator /ˈɑpəˌɹeɪtɚ/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, anticipate /ænˈtɪs.ɪ.peɪt/, philosopher /fəˈlɑsəfɚ/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como grateful, gratitude, comfort.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Frases condicionais if + oração, will/would + verbo — uma condição e seu resultado | If you just know this, it'll make · if you're scared, you won't get · if today was my last day, would I |
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | you've been listening · you've been watching |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | brain, which is · levels, which are · Meditations, which is |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is designed · is called · is based |
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.