Prática de Shadowing: 7 Habits That Changed My Life After 30 (Wish I Started Sooner) - Aprenda a falar inglês com vídeo
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you're getting older every single day but the question is are you actually getting better
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well when i turned 30 years old which is now over a decade ago
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that question hit me like a truck because i realized
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that i was getting older but just because i was getting older didn't mean
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that i was becoming the person that i wanted to be
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and i was in the middle of the biggest life shift that I had ever had.
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And I needed to look at my life
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and become very intentional about who I was becoming and what I was actually doing with myself and my life.
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And so I made some very intentional changes about the way that I lived my life.
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And looking back now, I can tell you
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that those changes completely shifted the trajectory of my life and where it was headed.
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And so today, I'm going to show you those seven biggest shifts
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that I made and how you can actually make them in your life if you want to.
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So number one was this.
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I started asking myself, what would the future version of me do right now?
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And so I have become over the past decade, a little bit more than a decade, very intentional about where my life is going.
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I started to actually plan my life out in vivid detail as if I was writing like a screenplay.
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And I knew in so much detail exactly what it is
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that i wanted from there what i needed to figure out
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is who i needed to be in order to create
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that life and so the version of me that needs to create
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that life and i became clear on every single detail
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that i possibly could about the person who created the life
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that i'm working to build from everything from who they are what they do what time
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they wake up what type of food do they eat who
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do they talk to how do they talk to himself how do they talk to their employees
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What does an average Tuesday look like for them?
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What type of husband are they?
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What type of parent are they?
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Every single detail that I possibly could.
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So I built out my life in vivid detail and then I built out the future version of me in vivid detail.
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And that version of me is now my filter for everything that I do.
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And so before I make a decision, I just ask myself the question, what would the future version of me do right now? Because
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that person is my filter it's essentially like asking myself is what i'm doing right now getting me closer to
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or further from my goal if it is future me
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and i wouldn't do it then i don't do it and
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so i'm sitting there and i want to sleep in
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when my alarm clock is going off i just take a second
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and i just say what would the future version of me do right
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now the future version of me would say get your ass up
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and do it okay
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that means that's what i got to do oh
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i want to skip a workout what would the future version
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we do right now the future version
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you say do it it's going to make you healthier
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it's going to make you live longer
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it's going to make everything better okay well then it's what i got to do and
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so what i started doing was i started asking myself the
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question what would the future version of me do right
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now okay that's the first thing the second thing is i
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started learning to celebrate the action not the outcome for a long time
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i worked like towards a goal towards the outcome
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and those are important to know and to have but in order to achieve something it really takes three things.
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It takes direction, it takes action, and it takes time.
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All I need to do is focus on the direction and focus on the action, right?
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Am I heading in the right direction?
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And if I know, of course, like I said just a minute ago, where I'm trying to go, then I can filter through,
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is this the right action to take?
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Then all I need to do is make sure
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that I'm taking the right action that's keeping me moving along in the direction
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that I've actually chosen that I wanna go in my life
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And then the only thing that I can't control is the time.
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I am not in control of the time of how long it takes to get to where I wanna go.
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And we will be right back.
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plus a workbook so you know exactly what you need to focus on next.
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So go to finish2026strong .com.
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You can hit that QR code right there, or you can click the link down below in the description,
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and I'll see you live on the challenge.
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and now back to the show.
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So it's been hard to do but I have to let go of when the outcome is going to come to me.
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If I'm trying to create something in my life I'm not in control of
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when it is actually here
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and the way I like to look at is this is like ever seen a pregnant woman
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you would never walk up to a pregnant woman be like hey do you think
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that you could try to hurry up this process and have that baby in six months?
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No, that'd be insane.
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It takes about on average eight to nine months to create a baby.
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And so to get it done in six months, that's insane.
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Why?
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Because the creator of this universe decided it's about nine months.
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And so the creator of this universe has decided what it is
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that you want is going to take X amount of time.
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You're not in control of it.
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I'm in control of it.
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All you need to do is make sure you're heading in the right direction and you're taking the right action.
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And just know, and I know, that if i'm heading in the right direction
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and i'm taking the right action eventually what i want
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and what i'm working towards i will eventually get
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and that's why i decided to start celebrating the action
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that i'm taking because the action is the only part
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that i can really control
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so that's number two number three a huge thing for me is not touching my phone in the morning
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and meditating first truthfully like really this is something
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that i practice i've been doing for years at this point
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i do not look at my phone for at least an hour every single morning
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that is a non -negotiable before
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i let the world in i need to focus on myself
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i need to focus on filling my cup i need to make sure
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that my nervous system is how i want to be before
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i go into my day otherwise i will just go into what the world wants me to be
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and what the world wants me to think
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or i'll fall back into old patterns that i've been trying to get past and
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if you grab your phone first thing in the morning like
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stop looking at your phone in bed give yourself some time
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give your brain your nervous system some time to wake up
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and and set the tone of where you're trying to go for the day
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if you grab your phone first thing you're letting everybody else decide how your day starts
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and who you're going to be i don't know about you
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i want to be in control of who i am how i act and how my nervous system feels.
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And so one of the most important things that you can do is not look at your phone for an hour.
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Meditate.
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Decide who you want to be for the day.
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Set up yourself to fill your cup first and then after an hour, two hours, whatever it is for you,
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look at your phone and go about your day.
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So that's number three.
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Number four, have a morning gratitude practice.
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Right after I meditate, before the phone ever comes out, I do my gratitude practice.
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And it used to seem super corny to me where I was like,
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oh my gosh, I'm gonna sit there and journal or think about the things that I'm grateful for.
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I got too much to do.
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I'm too busy.
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That's not gonna do anything for me.
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But I'm being honest with you, this one has absolutely changed my life and my mindset.
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I did an episode on this recently.
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So you can go back and listen to that if you wanna go deeper into it.
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But here's the thing that I've realized, okay?
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We all have a negativity bias inside of us
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it is how our species survived we always look for what's wrong
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and that is just a protection mechanism
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that comes from a million to two million years ago it's what kept our species alive
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but today if you don't pay attention
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that thing is going to set you off track
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and find all of these things that are wrong
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and negative in your life and so i realized one day
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if i truly want to be happy
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if i truly want to feel good
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then i need to start focusing on what is right in
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my life instead of what is wrong in my life
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because with the negativity bias it'll automatically go towards what's wrong
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and if it's always going towards what's wrong I'm missing all of the great things in my life
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if you just take a second and get out of your own head you have
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so much to be grateful for and we will miss it
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if we're not actually trying to look for it and
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so a daily morning gratitude practice trains my reticular activating system to focus on what I'm grateful for.
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And naturally, if I focus on what I'm grateful for and I tune my reticular activating system towards that,
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I will find more things to be grateful for.
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Not because they're magically going to show up in my life, but because I'm actually searching for them now versus searching for what's wrong.
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So that's number four.
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Number five is being intentional about who I spend time with.
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I will be honest with you.
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Now that I've gotten older, I used to have a much, much larger friend group and it's not like i kicked people out of my life
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because i don't love them anymore it's not like i don't love those people anymore
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it's like i don't see people sometimes
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that i used to hang out with all of the time it's just
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that i have decided to protect my energy
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and become much more intentional about who i spend my time with
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and who i allow to influence my thoughts
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because what i have found is that no matter who it is
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when you spend time with someone they influence
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you in many different ways to influence your thoughts to influence your feelings all of
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that and so I realized that if I want to think a certain way
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if I want to feel a certain way and
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if I want to create a specific type of life
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I need to be very diligent about who I spend my time with a lot of people
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that I have found will just spend time with people
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because they've always spent time with them
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and they feel obligated to spend time with them
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and it would feel bad to spend less time with them
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but you've got to realize the people around you are either building you towards the future version of you
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that you want to be or they're pulling you back towards the old one
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and so you've got to just look at these people
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and just really make a true assessment not by judging people
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or anything like that but just get really curious about it is this person helping me
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or hurting me from turning into the person
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that i want to be to create the life that i want to for myself and my family.
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So that's number five.
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Number six, this is a big one.
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Moving my body every single day, no matter what.
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Listen, it's happening, guys.
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I'm getting older and I'm starting to feel like a little bit rustier, like a little bit creakier.
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You guys know what I'm talking about?
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Like things hurt more than they used to.
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And a trainer of mine years ago used to always say motion is lotion.
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Like when you have motion and you're moving your body and you're moving your joints and all of that stuff,
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everything tends to feel a little bit more lubed up.
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It tends to move easier and it tends to move better.
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And I personally want to be a grandfather at 70, 75, 80 years old, who's running around and playing sports with his grandkids.
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I wanna be that guy.
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I wanna be able to move around and feel like I'm 30 when I'm 70.
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And so if I'm going to do that, I need to be working on moving my body now.
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One thing I really messed up in my 20s was just sitting a lot.
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Sitting in my car because I drove a lot for one of the jobs that I had.
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I was drive two or three hours, sometimes five hours a day for a job that I had when I was in my early 20s.
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I sat down at computers all the time and it started really taking a toll on my body.
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A lot of us, a lot of you listening to me, spend a lot of time sitting at your computer in the exact same positions.
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It is terrible for our bodies.
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And so listen, this meat soup, this is the only place that we're gonna truly ever inhabit in this lifetime.
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So we need to spend more time moving these amazing bodies of ours that are designed to move.
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Like our ancestors, they didn't just sit under trees all day long.
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They move, they hunted, they hang out with each other.
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They go for walks, they go hunting.
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They would be gathering food.
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They would look for berries.
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They're always moving.
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And then I'm sure they would sit down every once in a while,
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but I'm trying to do more of what our bodies are actually designed to do.
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So that's number six.
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And it's really helped me with a lot of body issues
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and pains and aches that I used to have in the past.
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And number seven is protecting my sleep like it's the most important thing in my schedule.
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This one is super important.
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I am telling you, if I can do it, I will move things in the morning
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if I get a bad night of sleep so that I can make sure I get the right amount of sleep.
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Sleep should not be something that you do when everything else is done.
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Like I have so many people that I know
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that treat sleep like it's just a thing that they have to do and treat sleep like,
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oh gosh, when I get to it, I'll get to it.
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The people that I have found that tend to be the healthiest
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and tend to have the most energy throughout the day and all of that are the type of people
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who have a specific time that they wake up and a specific time they go to bed.
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And it's not the exact same minute every single day,
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but they have a pretty good idea and they protect that time like their life depends on it.
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And when you look at the studies of how important sleep is for your energy, for your life, for your relationships, for all of that stuff,
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you really realize like sleep is not something that we should just eventually get to.
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Sleep is something that we should prioritize over almost everything else in our life.
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And people who sleep more live longer.
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And so sleep isn't something that you should just be doing, oh, I'll do it whenever I get done.
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It is the thing that makes everything else better and possible in your life.
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When you have more energy and you have more like vibrancy in your life, everything in your life is better.
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Your business is better.
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Your relationship is better.
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Your body is better.
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Your energy is better.
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Everything is better whenever you prioritize your sleep.
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And so what I would recommend for you is figure out first off,
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number one, how much sleep you actually need because some people need six hours.
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Some people need seven.
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Some people need nine.
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So start to do some tests,
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figure out how much it is that you need and then find what is the perfect time for me to fall asleep?
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What is a perfect time for me to wake up?
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and then prioritize it like it is the most important thing in your schedule.
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And so the seven biggest shifts that I have made since turning 30 years old is number one,
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asking myself, what would the future version of me do right now?
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Number two, celebrating the action that I'm taking, not the outcome that I'm working towards.
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Number three, not touching my phone in the morning and meditating first.
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Number four, having a morning gratitude practice right after my meditation.
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Number five, being very intentional about who I spend time with.
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Number six, moving my body every single day, no negotiation.
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Number seven, protecting my sleep like it is the most important thing on my schedule.
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Hey, thanks so much for watching this video.
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Based off of what you've been watching recently, YouTube searched its algorithm and searched all of the videos that I've ever made.
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And it thinks that this video right here is the one that is what you need right now.
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If you wanna make sure to never miss another video, hit that button right there, subscribe, and I'll see you on the next one.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “7 Habits That Changed My Life After 30”. Este vídeo tem 265 frases e 3194 palavras para praticar shadowing. A fala dura 15:13. O falante fala rápido, cerca de 210 palavras por minuto, então espere sons ligados e reduzidos. 88% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é fácil de acompanhar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| intentional adjetivo | /ɪnˈtɛnʃənəl/ | intencional |
| grateful adjetivo | /ˈɡɹeɪtf(ə)l/ | agradecido, grato |
| gratitude substantivo | /ˈɡɹæ.tɪ.tud/ | gratidão |
| filter substantivo | /ˈfɪltɚ/ | filtro, crivo |
| vivid adjetivo | /ˈvɪvɪd/ | vívido |
| insane adjetivo | /ɪnˈseɪn/ | insano, doido |
| creator substantivo | /kɹiːˈeɪ̯təː/ | Criador |
| bias substantivo | /ˈbaɪ.əs/ | predisposição, inclinação |
| gosh | /ɡɑːʃ/ | meu Deus, nossa! |
| activate verbo | /ˈæktɪˌveɪt/ | ativar |
| tone substantivo | /ˈtəʊn/ | tom |
| naturally advérbio | /ˈnæt͡ʃ.(ə.)ɹə.li/ | naturalmente |
| assessment substantivo | /əˈsɛsmənt/ | contabilização |
| curious adjetivo | /ˈkjʊɹ.i.əs/ | curioso |
| clock substantivo | /klɑk/ | velocímetro |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | acordar, despertar |
| figure out verbo | descobrir, deduzir | |
| check out verbo | verificar, sacar só | |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| go back verbo | voltar | |
| go off verbo | explodir | |
| set up verbo | /ˌsɛt ˈʌp/ | preparar |
| sit down verbo | sentar-se |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- Am I heading in the right direction?
- You're not in control of it.
- I'm in control of it.
- That's not gonna do anything for me.
- You guys know what I'm talking about?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to seem · used to have · used to hang |
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | i've been doing · i've been trying · you've been watching |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | have become · I've actually chosen · it's been |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | was headed · are designed · are actually designed |
Pronúncia para ficar de olho
O falante usa 89 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”: gather /ˈɡæðɚ/, grandfather /ˈɡɹæn(d)ˌfɑðɚ/, algorithm /ˈælɡəɹɪðm̩/, truthfully /ˈtɹuːθ.fəl.i/
- Os sons de “sh” e “zh”: intentional /ɪnˈtɛnʃənəl/, gosh /ɡɑːʃ/, essentially /ɪˈsɛnʃəli/, meditation /mɛdɪˈteɪʃn̩/, negotiation /nɪˌɡəʊ.ʃiˈeɪ.ʃən/
- Palavras longas — acerte a sílaba tônica: intentional /ɪnˈtɛnʃənəl/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, essentially /ɪˈsɛnʃəli/, mechanism /ˈmɛk.ə.nɪ.zəm/, negotiation /nɪˌɡəʊ.ʃiˈeɪ.ʃən/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: gratitude /ˈɡɹæ.tɪ.tud/, vivid /ˈvɪvɪd/, activate /ˈæktɪˌveɪt/, assessment /əˈsɛsmənt/, clock /klɑk/
- /l/ final — a língua toca o céu da boca, não vira “u”: intentional /ɪnˈtɛnʃənəl/, grateful /ˈɡɹeɪtf(ə)l/, negotiable /nɪˈɡoʊʃəbəl/
- /h/ — um sopro suave, diferente do “r”: hurry /ˈhʌ.ɹi/, inhabit /ɪnˈhæbɪt/
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 intentional, grateful, gratitude.
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.