Prática de Shadowing: How I Plan My Week Strategically (My Full Planning System) - Aprenda a falar inglês com vídeo
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Today I'll be sharing my full planning system, how I plan my week strategically.
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I love habits, I love planning, I love tracking pretty much everything about my life, because I truly believe that what gets measured gets managed.
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But underneath all of that, what I actually care about is protecting my energy and my attention,
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making sure that both of them go towards the things that are connected to my values, my top priorities.
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Not just random little things on my to -do list.
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Because the moment I try to do a million things, that is exactly when my attention gets scattered.
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My energy gets depleted and I start feeling overwhelmed.
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So the way I planned isn't really about being productive for the sake of it.
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It's about protecting my energy and actually giving myself room to breathe.
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Before we start, I want to remind you guys that I'm currently working on a course, the Dopamine Reset.
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So if you want to be the first one to get notified
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when it goes live you can join the waitlist by clicking the link in the description
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and now let's start with the foundation
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that everything else in my system gets built on top of
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so when you take a look at my week at my calendar
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or the app i use to you know track everything i'm doing track my habits you will notice
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that it's all connected to my big yearly goals this is
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actually the roots of my system you know where the whole system begins
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because if i start randomly creating you know micro goals for myself there's a very high chance
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that i'm gonna forget the bigger vision that i thought of
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when i was creating my yearly goals
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so right now i'm just gonna briefly go through the three tools
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that i use every single year to set my resolutions my intentions and my goals.
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And the first important tool is the list of my core values.
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Usually the website I use is called your core values list by James Clear.
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I talked about it in my newsletter a few weeks ago and I highly highly recommend it.
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I know right now I'm recording this video and it's like August, September and a lot of you might feel
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that you need to wait until January
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or maybe December to actually set your goals and think about your values
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but i always say you can always set your goals you
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don't have to wait for a specific you know month
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or day of the week you can do it right now
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if you've never tried to identify your core values your top
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five values i highly recommend doing it now the way i usually use this website every single year
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when i do my yearly reset is i basically go through all of the values and there are a lot.
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I write down everything that resonates the most and then from my list I actually choose my five core values.
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The second tool I use every single year is the Wheel of Life
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and I think this tool is probably the foundation of how I set my quarterly goals
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and how I approach my weekly intentions.
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The Wheel of Life is the super simple self -assessment tool.
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You draw a circle and divide it into slices.
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You can obviously, you know, draw it by yourself, but again, I usually use the website.
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It's completely free.
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Each slice represents a different area of your life.
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Things like health, relationships, career, finances, personal growth, fun, family, and your environment.
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And then for each slice, you rate how satisfied you are right now from 1 to 10
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and how satisfied you would like to be in the future.
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And then you connect all the dots across the slices and you see a very visual and a very honest snapshot.
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I have this example for you guys right here.
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So let's say for this person, you know, they can see by looking at their wheel of life
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that they have three areas where they have really big gaps like their physical health, their emotional well -being and their family.
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You know the gap is around three
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and what this person does next is create goals that are going to help them minimize those gaps.
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Like what can I do in my everyday life to make sure that I improve my physical health, my emotional well -being and my connection to my family.
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This is how I personally build up my goals every single year and I highly recommend this approach.
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And my final tool that I use when I set my yearly goals is my vision board.
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I literally have my vision board over here so it's you know where I usually work.
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I always see it.
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It's literally right in front of me.
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And creating a vision board is more like a fun art project for me
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because this is where I can visualize all of my goals.
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I can go on Pinterest, I can have a little, you know, date with myself, have a little bit of this fun time and actually find the pictures that I like,
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put them on the board, and then put this board somewhere where I can see it every single day.
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If you guys are interested in creating your Wheel of Life and also your own vision board, I actually have a free Canva template.
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So if you're interested, the link is in the description.
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The template walks you through the entire process, step by step.
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In general, in this video, I'll be mentioning a lot of different tools and resources, so make sure to check the description.
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Okay, so now we talked about my yearly goals and how I approach, you know, new year's resolutions and goal setting in general.
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Now we can actually zoom in and look at how I plan my week in a strategic way.
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And I want to start with my Spanish lessons because it is a true non -negotiable for me.
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I don't want language learning to be something that I get to only when I have extra time.
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I think having dedicated time every single week to actually speak to a real person has made a huge difference for me.
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And italki can help you build that kind of practice into your routine.
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If you're interested in language learning, I highly recommend using italki to find your teacher.
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And I want to say a huge thank you to them for sponsoring today's video.
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If you're not familiar, italki is an online platform that connects you with teachers for personalized one -on -one lessons.
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As a language learner myself, I can tell you guys that practicing real conversation with a native speaker can help you improve your listening and speaking skills.
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There are over 30 ,000 teachers on italki and you can learn over 150 languages.
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You can use the filters and search by what you want to work on, your schedule, even your budget.
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And if you're just starting out, you can find a teacher who also speaks your native language and can create a safe space for you to speak,
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so you're never totally lost in a lesson.
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And because it's one -on -one, your teacher can give you real -time feedback, correcting your pronunciation or grammar right as you're speaking.
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It's also a really simple way to feel immersed in the language and culture without having to live overseas.
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And I really appreciate that italki is pay per lesson, it's not a subscription.
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This way you can book around your schedule, sometimes it's in the morning, sometimes it's squeezed in before dinner and you can do it from anywhere.
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Which matters to me because I work a lot and my schedule isn't always predictable.
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If you've been wanting to learn a foreign language, italki is offering my viewers a discount.
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Click the link in the description and use my code Mark for your first lesson.
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And you will get $5 off of your first $10 purchase.
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This offer is only available for the first 50 people
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so don't miss it also italki is running their 2026 language challenge right now where you can stay consistent
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and make real progress in just 45 days
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and unlock some exciting rewards along the way i'll drop everything you need to know in the description
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all right so now let's move on
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and talk about my weekly non -negotiables everything
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that i do every single week because it's connected to my long -term yearly goals.
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Again, everything I have in my weekly planning system is because of the three tools that I mentioned before.
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The three tools that I use every single year to do my yearly reset with.
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I don't just add random little to -dos to feel productive.
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I know exactly why something is in my schedule and what it is protecting.
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I think in general when we approach productivity we might think
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that it's only about your input you know your work how productive you are
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when it comes to producing something when it comes to your work
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but at the end of the day there are
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so many different values that i want to protect in my everyday life
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and the things that i do on a weekly basis are not just connected to my work Of course,
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I have certain goals and priorities that are related to that part of my life, but it's not the only thing that I'm trying to protect every single week.
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And also, I'm a human being too, and of course, I get sidetracked sometimes.
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But because I try to notice when this happens
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and analyze it by being kind towards myself without spiraling into shame and guilt, it helps me...
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come back to my priorities and to my routine way faster.
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And that is such an important mindset shift that I have learned recently.
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When it comes to productivity and like creating habits in your life, you don't have to be perfect.
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You don't have to have,
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you know, perfect discipline and willpower and always follow your routine no matter what.
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Because it's just not how we work.
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That is not human nature.
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It's completely okay that we get sidetracked.
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It's just the thing is when this happens, what are you telling yourself?
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And also when this happens, how fast can you come back to your priorities, your values, and your goals?
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What helps me a lot is realizing that productivity isn't about always being perfect.
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It's about knowing how to come back to my non -negotiables and that is it.
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Oftentimes with my non -negotiables what really helps me is time blocking those things into my calendar
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and actually creating a routine that is the same every single week because research says that people who decide exactly when,
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where, and how they will do something are way more likely to actually follow through than people who just say,
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I wanna exercise more.
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Like, what does it actually mean?
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To be completely honest with you guys, if I tell myself that I wanna exercise more, nothing will change.
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The only thing that works for me is actually time blocking those moments into my calendar.
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And that is it.
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If I wanna tell myself that I wanna record more, I do the same thing.
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I actually have to time block those moments into my calendar.
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Otherwise, what does it actually mean?
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I want to record more of what, when, and how.
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And to stay consistent, what I do is I create a routine that is fun and easy for me to follow.
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I don't say that, okay, I never exercised in my life before and now I go from zero to exercising every single day.
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I know that that is not realistic.
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What I'm probably going to do is maybe set a goal of like exercising once a week
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and then twice a week and then three times a week gradually
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and making sure that I'm actually having fun along the way.
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I really want you to understand
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that I'm only able to stay consistent with my non -negotiables because I do them in a fun and easy enough way.
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When I say easy, I mean I try to reduce the friction.
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And that is how I stay consistent.
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So now I want to walk you guys through my Google Calendar because that is where I usually have my non -negotiables.
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So the first thing that we can look at is my recording days, right? you can see monday wednesday
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and friday i usually time block those days meaning i protect the mornings
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because by trial and error i learned
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that i like to record in the morning
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when it's like the first thing
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that i need to get done of course i don't always
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record three times a week you know it depends on my projects
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and my priorities but i never have like calls or maybe appointments that I schedule for Monday,
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Wednesday, and Friday mornings.
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The second thing you can notice is I actually time block
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when I do my Spanish homework
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because I have my Spanish classes with my teacher twice a week on Tuesday and on Thursday.
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And so I know that I like to do my homework, like I like to get ready for my class and so
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that is why on Mondays and Wednesdays I do my Spanish homework.
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Again, those things are time blocked as well because I really want to protect that time.
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That time is for me.
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I love learning Spanish.
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It is connected to a very deep value I have.
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And so putting everything into my calendar just helps me so much.
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And see, like doing Spanish, I can do my Spanish homework.
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Obviously, you know, do all the exercises that my teacher told me to do
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but at the same time I can maybe like watch a found YouTube video or a series in Spanish.
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Right now I'm watching The Mexican Office and I really really like it.
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And the final thing that you can see in my calendar is everything connected to movement and working out.
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Like my non -negotiable when it comes to working out is working out three times a week.
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On Thursdays it depends.
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Sometimes I do running sometimes i do my ashtanga practice but on saturdays i always do my ashtanga yoga practice
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To be completely honest, I really like working out on Saturdays and Sundays because on those days, I like to spend my time doing something outside.
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And so if I start my day by, you know, booking a class at a studio, that already means that I have to, you know, go there in the morning.
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And then usually after my class, I go have breakfast.
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So to be honest, I also usually exercise every single Sunday, but this day is way more flexible.
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Alright, so we talked about how I like to use my Google Calendar
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and how I like to time block my non -negotiables.
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To be clear, I don't time block absolutely everything that I do every single day
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because I like to have some room and some space to breathe.
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I only time block the things that I want to see visually.
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Sometimes it's hard for me to make myself do certain things
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and if i rely on my discipline or willpower
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and i don't see those things time blocked you know scheduled in my calendar there is a very high chance
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that i'm not gonna want to do it
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so to protect my consistency i need to see everything you
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know visually there in my google calendar the second tool
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that i use every single week is my app wiko it's not live yet
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but if you want to join the waitlist to get notified
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when it's public then you can use the link in the description as well.
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Weco really protects me from over engineering my own planning
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because a lot of the weekly planning tools that I used in the past are just way too complicated.
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That's the first thing and the second thing I personally don't like streaks because when it comes to consistency, I always like to zoom out.
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And I always say that it is absolutely okay if you miss a day or two, because the most important thing is that you came back.
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But unfortunately, a lot of the apps that rely on streaks, they reward you for being perfect, you know, for having a perfect streak.
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And when something happened, and now you don't have your perfect streak, when you come back like the app doesn't really tell you
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anything right the app just tells you okay your streak now is one day yoohoo
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so that doesn't make me feel good and that is why
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when it comes to wiko i don't have any streaks
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when it comes to my habit tracker it is very very simple
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i track three habits usually reading exercise and spanish
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so i just tap like this and And we can track what I do every single day.
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I also have a brain dump area because this part of my planner is really, really important for me.
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I often get super random ideas, you know, in the middle of doing something important.
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Like, oh, I actually want to clean my shoes. Or, I don't know, I need to go and buy something
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and instead of doing it in the moment like
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while I'm doing a very important thing I just open my brain dump
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and I write it down and
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that is it I can breathe out I have these two
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areas where I can write down my top priorities for the week my three priorities this is something
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that I deeply love because it helps me stay focused you know
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and make sure that my attention is on the things
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that actually matter because I open Weco every single day and
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if I realize that it's already Thursday and I haven't done anything to get closer to my top priorities,
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I really need to, you know, reconsider my schedule and what I'm giving my attention to.
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And I also really like this area, your last week's wins.
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That's actually something that I start my planning with, you know, every single Monday in the morning,
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first I write down my last week's wins and that just makes me feel so proud of myself.
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Like I recently finished reading the book Tiny Habits by BJ Fogg
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and there he talks about this feeling of shine that we experience.
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That's his word, shine.
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That warm and proud feeling after accomplishing something and this something can be extremely small.
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And so writing down my last week's wins really helps me experience this warm and proud feeling, this feeling of shine.
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And finally, as you guys can see, when it comes to my daily plans, what I basically do is I have certain things on repeat, you know, like do my Spanish homework,
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it's here as well, because I do it every single Monday, and on Tuesday we have my workout,
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my Spanish class, and stuff like that and just depends on a day i add
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add and i add something like record a new youtube video
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and when it's done i just tap on it
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and it's done also another little feature that i really like is
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that wiko builds an automatic weekly and monthly reflection for me
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so i tap here and then let's say we can look at my week and see what happened.
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I can tap through all these slides and see what happened.
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And I really like this because I can look back
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and notice if something needs to be changed instead of just running the same week on autopilot forever.
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All right guys, so I think it's going to be it for today's video.
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These are all the tools that I use every single week.
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As you can see, it's nothing too crazy.
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It's nothing too complicated.
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This system helps me protect my attention, my focus, and my energy.
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Of course, I'm a human being too, and I get overwhelmed just like every single person does.
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But I've noticed that when I see my top priorities, front and center, and they don't have to be connected to productivity,
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my top priority can be getting a massage.
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This is, for example, my top priority for this week and today is Friday and I'm going to get my massage.
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When I move slowly and consistently towards my priorities, that is when I feel genuinely calmer,
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like more grounded and more confident that I can achieve the goals that I set for myself.
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More aligned and feeling like I'm moving in the right direction that makes me feel deeply satisfied.
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Just a reminder guys, if you want to check out italki you can use the link in the description.
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They have an amazing offer right now for my audience so don't miss it.
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If you're thinking about what to watch next I highly recommend
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this video right here otherwise I'll see you in my next video.
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Ciao!
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “How I Plan My Week Strategically”. Este vídeo tem 251 frases e 3546 palavras para praticar shadowing. A fala dura 21:58. O falante fala em ritmo natural, cerca de 161 palavras por minuto, próximo de uma conversa do dia a dia. 85% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| negotiable adjetivo | /nɪˈɡoʊʃəbəl/ | negociável |
| yearly adjetivo | /ˈjɪɹli/ | anual |
| streak substantivo | /stɹiːk/ | risco |
| homework substantivo | /ˈhoʊmˌwɝk/ | tarefa, dever de casa |
| slice substantivo | /slaɪs/ | fatia |
| productivity substantivo | /ˌpɹɒdʌkˈtɪvəti/ | produtividade |
| reset verbo | /ɹiːˈsɛt/ | repor, restaurar |
| satisfy verbo | /ˈsætɪsfaɪ/ | satisfazer |
| shine verbo | /ʃaɪn/ | brilhar, luzir |
| depend verbo | /dɪˈpɛnd/ | depender |
| ashtanga substantivo | ashtanga yoga, ashtanga | |
| overwhelm verbo | /ˌoʊ.vɚˈwɛlm/ | engolir |
| willpower substantivo | /ˈwɪlˌpaʊɚ/ | força de vontade, determinação |
| visually advérbio | /ˈvɪzju.əli/ | visualmente |
| template substantivo | /ˈtɛm.plɪt/ | modelo, predefinição |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| write down verbo | anotar | |
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| come back verbo | voltar | |
| check out verbo | verificar, sacar só |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- It's literally right in front of me.
- Because it's just not how we work.
- It's completely okay that we get sidetracked.
- As you can see, it's nothing too crazy.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are connected · is called · are not just connected |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | you've never tried · has made · have learned |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | teacher who also · people who decide · people who just |
Pronúncia para ficar de olho
O falante usa 60 contrações e formas reduzidas, como I'm, don't, you're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: negotiable /nɪˈɡoʊʃəbəl/, shine /ʃaɪn/, massage /məˈsɑ(d)ʒ/, intentions /ɪnˈtɛnʃənz/, snapshot /ˈsnæpʃɒt/
- Palavras longas — acerte a sílaba tônica: negotiable /nɪˈɡoʊʃəbəl/, productivity /ˌpɹɒdʌkˈtɪvəti/, visually /ˈvɪzju.əli/, consistency /kənˈsɪs.tən.si/, autopilot /ˈɔtoʊˌpaɪlət/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: streak /stɹiːk/, homework /ˈhoʊmˌwɝk/, reset /ɹiːˈsɛt/, depend /dɪˈpɛnd/, sidetrack /ˈsaɪdˌtɹæk/
- /l/ final — a língua toca o céu da boca, não vira “u”: negotiable /nɪˈɡoʊʃəbəl/, predictable /pɹəˈdɪktəbləl/, spiral /ˈspaɪɹəl/, flexible /ˈflɛk.sɪ.bəl/
- /h/ — um sopro suave, diferente do “r”: homework /ˈhoʊmˌwɝk/, yoohoo /ˈjuːˌhuː/
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 negotiable, yearly, streak.
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.