Prática de Shadowing: How to become addicted to waking up early - Aprenda a falar inglês com vídeo

Why is it that so many people say they want to wake up early, but so few people are actually able to do it consistently?

I have personally spent the last seven years waking up at 5 a.m every single day except two.

And no, I'm not kidding.

So in this video, I'm going to share with you some perspectives

that are going to cut through the typical bullshit you hear about waking up early

and give you some tools that are going to help you do so with ridiculous consistency.

The first idea I want to cover is that if you do not have a good enough reason for waking up early, you eventually will not wake up early.

So when you're laying there in bed in the morning, you are having a conversation with life.

Because for literally every person, there's going to be the resistance to wake up in the morning.

I've been waking up at 5 a.m for years, and I still feel the exact same resistance.

Now, maybe it's backed up with a little bit of habitual consistency

that allows me to do it a bit easier than the average person, but the resistance is absolutely still there.

And when you're talking with life, life is going to interview you.

It's going to ask you, hey, I know that somewhere in your mind you're trying to get up early, but why?

Why would you get up early right now when you are tired

and you're frustrated and you don't want to do all those things on your to-do list today, and you really just don't feel like it, why would you do it?

Life is going to be asking you this every single time.

And here's the thing.

If you don't have an answer, that question is going to be really compelling, compelling enough to make you not actually get out of bed.

So life says, why would you do it when X, Y, Z?

If you don't have an answer, X, Y, Z sounds really, really compelling, and you stay in bed.

So to have an answer to that question is the most important thing

because otherwise you will never actually grasp this ability to get your ass out of bed

when you're not gonna want to in the morning.

Now it's one thing to want to wake up early to be ultra productive and all these things that everybody talks about,

but I think looking at what the real reflection of that behavior is in terms of your self-relationship

is a little bit more important.

And when you can see it through that lens, you're going to recognize that the last thing you need is to set expectations and not follow them.

Because what you do and what you expect of yourself, these things are built into your identity.

This is the data that builds what you think of yourself.

And so if you set the expectation and say, I'm going to wake up early tomorrow, and then tomorrow you don't wake up early, you are ruining your self-trust.

And it might not be the biggest moment ever, but imagine doing that a hundred times, and then a thousand times.

Eventually you are going to really, really synthesize that data into a statement that sounds something like,

I can't trust myself when I say I ought to do something.

And that's the last thing that you want.

So like I mentioned, it's never going to be easy to just pop out of bed in the morning.

I feel like biologically speaking, that just would not make sense because you just spent hours and hours damn near dead.

And you expect to just flip on a switch and jump out in the morning.

It's not going to happen.

It simply won't.

Um, and if you came into this video, expecting that I was going to give you an easy way to achieve this thing that you're looking to do,

um, you had the wrong intentions coming into it and you're listening to the wrong person, because I definitely will not give you the easy route because there isn't one.

Anything valuable is going to have real work to put behind that.

So if you actually want to change the way that you behave and the way that you show up every single day,

know that it's going to take a little bit of a deeper dive than just a simple hack.

The second thing you need to know is that there are 24 hours in a day, and you can either learn to appreciate that reality,

or the clock is constantly going to be chasing you down.

So I think a lot of people try to do the

mental gymnastics of finding the loophole to get out of the reality of the next day coming, and it's simply not possible.

It doesn't matter what you do

or how you see it the sun is going to set

and then rise again and personally I think this is something

that you should be prepared for and something that you should absolutely respect so

waking up early is going to require the night before self to have a little bit of appreciation for what

that next morning is going to consist of and

Pain and tiredness I think are amazing teachers So

when you go to bed late and you still uphold the expectation of waking up early the next day

you're really gonna get a taste of, wow, maybe tonight I should actually look out for my future self and go to bed early.

Because, again, time does not wait for me.

I have to interact with how time works in this world.

And within that, there's two very obvious paths.

You either appreciate that clock, you appreciate nature's reset of the day, or you build resentment.

The resentment comes from setting yourself up for failure consistently enough to where you start to dislike yourself.

So again, this goes into this idea of the self-relationship.

You must look out for future you if future you is going to feel gratified and actually have a healthy self-relationship.

There is not another way around it.

Now, I think culturally speaking, there's this idea that sleeping in is the ultimate luxury.

And one of my clients, she has retired early, she's very successful, she's achieved so many great things.

And when we first started working together, she came to me thinking that the ultimate luxury she had earned was to sleep in

and not be on this specific time clock.

However, when it came to a doctor's appointment or something for her kids, it was on the calendar and she was up early getting after it.

And I had to remind her that the story that tells is that when it comes to somebody else's thing,

somebody else's request, you will be up and after it like it's nobody's business.

But when it comes to your own self, you're willing to sleep through that alarm.

You're willing to stay in bed and not give that same energy to yourself.

When we talk about authority, which I think is a very important thing to recognize,

that means that other people's decisions and ideas and requests of you are going to hold more weight than your own.

That is not reflective of valuing yourself and so being able to see

that waking up early is a pure reflection of the kind of character that you do want to build, which is being reliable to yourself,

then it starts to become a little bit more of an attractive thing to do.

So you might have heard this idea of eating the frog and it basically means doing the hard thing first.

Now when it comes to time passing, you can see time passing as a negative thing, which a lot of people do, or you can see it as a positive thing.

I believe that the whole eating the frog kind of behavior allows you to see time passing as a positive.

Because let's say you have all of your responsibilities in your day, that some of those are going to be things you don't want to do and you can't really get around that,

and you put all of those at the end of the day.

That That means that you wake up and as time moves by, you're getting closer and closer to doing the things that you don't want to do.

Whereas if you start your day with those harder tasks, you start your day with the things that feel a little bit intimidating,

well then time passing means you're approaching a more and more enjoyable form of the day.

That's why I do all of the things that I quote unquote hate first thing in the morning.

So that as I approach the evening, as time moves past, I'm more and more gratified.

I'm enjoying life more and more.

So the placement of things is actually really important.

And this doesn't mean that I never relax.

This doesn't mean that I don't just hang out sometimes.

But I don't do the relax and the hangout first in my day

because that's gonna place me into this time moving forward and not enjoying that fact as much.

So I like to preserve my happiness to put it simply by placing the difficult things early in the day

So my day gets better as it goes on.

Now one thing to really grasp is the idea

100

that the way you start your day is is really setting the tone for everything else you do in the day.

101

And that compounds like crazy.

102

Even in the span of one day, if you start off your morning with a lot of energy and movement and purpose, everything else is going to kind of live out through the lens of that.

103

But if you're lazy, if you're sluggish, that's going to carry out into that day, and then that day is going to affect the next one.

104

Because you think of how yesterday went, and as humans with emotions and feelings, That has an impact.

105

You look at the history and that gets built into how you're going to show up today.

106

So you can build that kind of data that says, you know, every single morning even when I don't want to, I have that momentum.

107

I can override that kind of lagging energy and make this day worth something great.

108

Or you can see that compound into something very negative to where it taints every single day moving forward.

109

This is a very delicate thing because today is not just today.

110

It is a tone setter for the rest of your life So when it comes to sleep specifically,

111

I really feel like sleep is one of the most Existential parts of life

112

because when it is going wrong It is going very wrong

113

and it feels really difficult to actually improve I think a lot of people struggle with their sleep

114

and so if your behavior is is almost purposefully messing that up and you're intentionally giving yourself less quality sleep,

115

then that is going to create a really deep resentment within yourself.

116

And of course, you're not trying to make yourself feel bad directly, but if you're sacrificing quality sleep for other things that are maybe out of comfort,

117

you're not going to appreciate that of yourself.

118

And so again, it being this existential thing, you can't mess around with that.

119

I am very particular about the time that I go to sleep

120

and wake up because the body responds to this form of consistency.

121

Again, when it comes to sleep, when it comes to the self-relationship, we can't just search for loopholes because that stuff absolutely does not work.

122

There is nature that we kind of have to respect, and again, when it comes to sleep, that is very, very important.

123

Now the last major point I want to cover here is that you wake up early by waking up early.

124

When it comes to valuable characteristics, you do not build them with hacks.

125

So if we are to ask the question, how do you wake up early in the morning?

126

Genuinely, my only answer is, get out of bed.

127

Get out of bed.

128

Sometimes we cannot distill the advice down any further than the question itself.

129

How do you get out of bed early?

130

Get out of bed early.

131

This is the skill of drawing intention that actually resonates with you

132

and then obeying the ask of your past self in the moment of that resistance.

133

But again when it comes down to it, you have to just do it.

134

Whatever it takes to obey that request of yourself, that's the input that you need.

135

Because otherwise, you're going to be searching for the thing that makes it feel easy.

136

And it simply will not feel easy.

137

I talked about this earlier.

138

If that is your genuine search, this video is absolutely not for you.

139

I'm here telling you the real truth in that nobody is having the easy time.

140

People make things seem effortless.

141

It's only because they put so much effort getting to

142

that point But you don't get to see that of other people

143

So when you are trying to wake up early and it feels

144

so overwhelming you feel so much resistance You are not broken You are doing exactly what it takes to build new habits, new tendencies

145

And again that simply will not feel easy Now I will say though I said there are no hacks

146

I do find that these sunrise alarm clocks can be very helpful

147

because our bodies interact very strongly to light

148

and My alarm clock it gets brighter

149

and brighter shining a light as it gets closer to the time

150

that I'm supposed to wake up

151

So I get up at 5 I believe around 430 a light starts Very dim

152

and then kind of progresses into a brighter light so that my room is bright as I get to 5 a.m

153

which I find very helpful because when you're trying to wake up and it's pitch dark, it's kind of the absolute last thing you want to do,

154

but when kind of the ambiance of the space

155

that you're in has sort of a morning feel and kind of a calm sound to it, it can be a little bit more motivating and comfortable to get out of bed.

156

So again, there are no real hacks.

157

It's still going to feel difficult to step out of your bed

158

because it wouldn't be that hard to sleep through the dang thing, but it will make that feel a little bit more encouraging.

159

So something to consider.

160

Now the last detail here

161

that I think will really make those early wake-ups count is moving your body as soon as you possibly can.

162

Because if you wake up and get right on your phone, if you wake up and get right on your computer or jump into some work, it's not going to be the healthiest thing for you

163

because you go from this state of sleeping to a state of looking at a screen.

164

your body deserves to move.

165

The best health tips and tricks all come down to some of the simplest pieces of information.

166

One of those being move your body.

167

It is going to set the tone for the day like nothing else.

168

It doesn't have to be running a marathon.

169

For me I run a mile every single morning.

170

I also get in the ice bath which is kind of miserable

171

so I do the ice bath first

172

and then I I get into the minimum of one mile run and it's typically been around that one mile mark.

173

I am not pushing it like crazy.

174

It doesn't have to be some insane physical feat, but it absolutely will set the best tone for the day if you can wake up,

175

go for a walk, go for a jog, do some yoga, do some stretching, whatever it might be.

176

Because physically speaking, there is a real tie to moving in

177

that way and having your brain function the way that you want it to.

178

I think they say the brain works best at three miles an hour.

179

So going on a walk is going to open your cognitive function

180

and allow you to be better in pretty much every category of your life.

181

So look, waking up early can be an insanely powerful practice, but only if it's done for the right reasons.

182

This is not about the hyper productivity bullshit you see online.

183

This is about building a golden relationship with yourself so that everything else you touch turns to gold as well.

184

If you need deeper guidance in bringing these principles to life in your life, you can click the top link in the description of this video to learn more about how to work with me.

185

Other than that, that's all I've got for you in this video.

186

I hope you enjoyed, and I'll see you in the next one.

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.

Prática de Shadowing: How to become addicted to waking up early - Aprenda a falar inglês com vídeo

Sobre esta Lição

Vocabulário e Frases-Chave

Dicas de Prática

O que é a Técnica de Shadowing?