Prática de Shadowing: Epictetus' Secret to Breaking Bad Habits - Aprenda a falar inglês com vídeo
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We live in an age of instant gratification.
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Easy pleasures are all around us, and they constantly beg for our attention.
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We can indulge in social media, online shopping, streaming, gambling, and mature content without even leaving the couch.
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Various substances and junk food are widely available, at least in the West.
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And so, many of us develop bad habits.
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Some are rather innocent others can seriously undermine our well -being.
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And many struggle to get rid of these bad habits, and may try for years only to relapse over and over again.
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The Stoics understood this problem well.
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They saw excessive desire as a passion, an irrational disturbance that, if we follow it, could get us into trouble.
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Epictetus spoke extensively about how to deal with passions including the temptations that so often lead us astray.
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In particular, he offered a piece of advice that many of us overlook when trying to break a bad habit.
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This video explores a simple way to break bad habits, based on the wisdom of Epictetus.
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His advice has helped me personally, especially in overcoming past habitual binge drinking and other unhealthy pleasures.
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The passion the Stoics called epithumia is a desire or longing for some anticipated pleasure.
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Something we hope to experience in the future.
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It's the urge that sends us to the fridge for an unhealthy snack, or to the browser for a visit to the hub.
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The more we give in to this urge, the stronger it tends to return later, as the habit becomes increasingly ingrained,
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which is a mechanism that is well supported by modern psychology.
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Hence, we build habits by repetition, which also applies to bad habits.
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So, the key to breaking a habit is not to give in to it, refraining over and over again,
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which weakens it every time we succeed.
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The problem, however, is that it's easier said than done.
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When we experience a strong desire, resisting it can be difficult.
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It clouds our judgment and disturbs our rational thinking.
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We forget about tomorrow and the long -term consequences of our actions because we want the promised pleasure so badly.
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The regret, the guilt, and how we'll feel afterward are pushed aside.
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All we seem to have eyes for is that promised pleasure, what the Stoics called hedone.
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But once we have given in to desire and experienced hedone, which is often much shorter and less satisfying than we imagined,
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we remember why we have told ourselves so many times not to do it.
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We're now dealing with the consequences, and we're taking an oath to abstain.
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But later, Here, we find ourselves repeating the action, as the temptation seems too strong to resist.
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It's frustrating, it's disheartening, and we may feel it's a hopeless case.
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But luckily, Epictetus has some advice for us.
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If you are struck by the appearance of any promised pleasure, guard yourself against against being hurried away by it,
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but let the affair wait your leisure and procure yourself some delay," said Epictetus.
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Here we see a good example of what we might call stoic mindfulness.
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Similar to Buddhist mindfulness, it requires us to pay close attention to what is happening within us.
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In this case, it's the appearance of a promised pleasure and our reaction to it.
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Instead of acting upon it or suppressing it, Epictetus asks us to pause for a moment.
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Rather than letting ourselves be carried away by the desire for that pleasure, we take a step back and watch it.
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This can be difficult, of course, especially when the desire is strong.
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When the monster is still small and weak, it's much easier to defeat it, so to speak.
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Once a desire gathers momentum, resisting it becomes much harder.
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In my experience, it's important to notice the desire as soon as it arises, and it often creeps in very subtly.
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And that's why mindfulness is so valuable.
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It helps us become aware of these impulses before they take control.
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So that's the first step.
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Now Epictetus wants us to look into the future.
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More specifically, he wants us to imagine two possible outcomes, one based on pain and regret, the other.. on joy and self -respect.
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Let's begin with the first.
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Then bring to your mind both points of time, that in which you will enjoy the pleasure and that in
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which you will repent and reproach yourself after you have enjoyed it.
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End quote.
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Now, this part of the advice is pretty straightforward, and I'm sure you have tried it before.
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We remind ourselves that even though we'll experience the pleasure, we'll also have to face the consequences afterward.
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In other words, we look beyond the goody and consider the pain that may follow if we take it.
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For many, that's enough.
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When I think of the horrible hangovers I get after binge drinking, the depressive moods that could linger for days,
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it's usually enough now to keep me from the booze when I'm tempted.
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But it wasn't always that way, and it still isn't sometimes, to be honest.
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In many cases, this approach just isn't enough.
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Desire has a way of distorting our judgement.
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We begin to bargain.
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We tell ourselves that the consequences won't be so bad and that pleasure is totally worth the price.
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And perhaps sometimes it is.
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But often, we're simply being misled by the power of passion.
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Now, as I mentioned before, Epictetus also wants us to visualize a positive outcome, saying, and set before you,
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in opposition to these, how you will be glad and applaud yourself if you abstain.
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Let's see what he's getting at with this.
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Imagine we're still in waiting mode.
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We're still on pause, observing the habit we're trying to break, feeling our desire for a specific pleasure.
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Let's suppose fear didn't work.
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What about positive reinforcement?
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What if we traded an immediate, short -lived pleasure for a more durable and constructive one?
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In today's world, pleasure usually means adding something.
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An experience, a purchase, a meal, a drink, another episode, another scroll through TikTok.
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We celebrate consumption, but we rarely consider the pleasure of not consuming, the pleasure of missing out.
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One of these pleasures, Epictetus makes clear, is the satisfaction that comes from not giving in.
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Whether the pleasure is a night of binge drinking, a session of overeating junk food, or spending the night on the hub,
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or perhaps the hamster, we can give ourselves a round of applause for having resisted it.
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Now, if that sounds a bit lame or unsatisfactory, here's what Epictetus said next.
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And even though it should appear to you a seasonable gratification,
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take heed that its enticing and agreeable and attractive force may not subdue you.
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But set an opposition to this, how much better it is to be conscious of having gained so great a victory.
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End quote.
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By not giving in, we gained a victory.
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We overcame, and we allow ourselves to feel great about it.
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This may seem like a small thing, but it's a gift that keeps on giving.
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We can return to this joy at any time of day.
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We can keep reminding ourselves of how we have overcome temptation and feel satisfied every time.
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Moreover, we have become stronger, while the habit has become weaker.
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So, it's a victory with serious consequences.
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And the more often we attain this pleasure, the more powerful we become.
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Over time, we build a greater sense of accomplishment, self -respect, and confidence.
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We begin to feel better about ourselves.
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We look in the mirror and like what we see.
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I mean, if that isn't a pleasure worth pursuing, what is?
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The challenge, however, is seeing through the illusion of the promised pleasure and trusting the process.
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We must remind ourselves that the satisfaction of victory indeed arrives after the desire has passed,
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and that it's far more enjoyable and rewarding than what we're missing out on.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “Epictetus' Secret to Breaking Bad Habits”. As palavras que mais se repetem: pleasure, desire, habit, ourselves, Epictetus. Este vídeo tem 24 frases e 1337 palavras para praticar shadowing. A fala dura 9:50. O falante mantém um ritmo estável de cerca de 136 palavras por minuto, confortável para o shadowing. 82% 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 do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| consequence substantivo | /ˈkɑn.sɪ.kwəns/ | consequência, resultado |
| passion substantivo | /ˈpæʃən/ | paixão |
| resist verbo | /ɹɪˈzɪst/ | resistir, aguentar |
| remind verbo | /ɹəˈmaɪnd/ | lembrar, recordar |
| overcome verbo | /ˌəʊ.vəˈkʌm/ | vencer, superar |
| temptation substantivo | /ˌtɛmpˈteɪʃən/ | tentação |
| binge substantivo | /bɪnd͡ʒ/ | compulsão |
| afterwards advérbio | /ˈæf.tɚ.wɚdz/ | depois, mais tarde |
| regret verbo | /ɹɪˈɡɹɛt/ | arrepender-se, lamentar |
| judgment substantivo | /ˈd͡ʒʌd͡ʒ.mənt/ | juízo, julgamento |
| satisfaction substantivo | /sætɪsˈfækʃən/ | satisfação |
| urge verbo | /ɜːd͡ʒ/ | impelir, urgir |
| junk substantivo | /d͡ʒʌŋk/ | porcaria |
| pause substantivo | /pɔːz/ | pausa |
Phrasal verbs que você vai ouvir
| Palavra | Significado |
|---|---|
| carried away adjetivo | empolgado |
| miss out verbo | perder |
| see through verbo | enxergar através de |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- We’re now dealing with the consequences.
- Imagine we’re still in waiting mode.
- I mean… if that isn’t a pleasure worth pursuing, what is?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has helped · have given · have told |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are pushed · are struck · be carried |
Pronúncia para ficar de olho
O falante usa 22 contrações e formas reduzidas, como we're, isn't, we'll. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: unhealthy /ʌnˈhɛl.θi/, gather /ˈɡæðɚ/, oath /ˈoʊθ/
- Os sons de “sh” e “zh”: passion /ˈpæʃən/, temptation /ˌtɛmpˈteɪʃən/, satisfaction /sætɪsˈfækʃən/, consumption /kənˈsʌmp.ʃən/, conscious /ˈkɑn.ʃəs/
- Palavras longas — acerte a sílaba tônica: satisfaction /sætɪsˈfækʃən/, psychology /saɪˈkɑ.lə.d͡ʒi/, mechanism /ˈmɛk.ə.nɪ.zəm/, momentum /ˌmə(ʊ)ˈmɛntəm/, extensively /ɪkˈstɛn.sɪv.li/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: habit /ˈhæb.ɪt/, resist /ɹɪˈzɪst/, remind /ɹəˈmaɪnd/, regret /ɹɪˈɡɹɛt/, judgment /ˈd͡ʒʌd͡ʒ.mənt/
- /l/ final — a língua toca o céu da boca, não vira “u”: meal /ˈmiːl/, horrible /ˈhɔɹ.ɪ.bəl/, rational /ˈɹæʃ(ə)nəl/, scroll /skɹoʊl/, durable /ˈdʊɹəbəl/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, unhealthy /ʌnˈhɛl.θi/, horrible /ˈhɔɹ.ɪ.bəl/, hurry /ˈhʌ.ɹi/, hopeless /ˈhoʊplɪs/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Faça shadowing frase por frase na velocidade normal, repetindo cada uma até o seu ritmo ficar igual ao do falante.
- Grave a sua voz e compare com o original, prestando atenção a palavras como habit, consequence, passion.
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.