Prática de Shadowing: How to Get Smarter in One Summer (a step-by-step guide) - Aprenda a falar inglês com vídeo
Criando lição...
1
July, which means half of the year is already behind us.
2
And I know what that can feel like.
3
That little voice that starts listing everything you say you would do by now, but didn't.
4
The panic you start experiencing, the urge to either start running very quickly, or.. close your eyes,
5
pretend nothing is happening, and continue doomscrolling for another hour.
6
What I want to offer today is something different.
7
A different approach to your mid -year reset.
8
Not a plan to catch up, not a challenge to be more disciplined.
9
I don't want you to be adding 10 new things to your already full life
10
while experiencing a lot of guilt and shame that you just don't have wasn't a deadline.
11
I know, crazy thinking.
12
What if instead of treating it as a moment to feel behind, you approached it from the perspective of, it's a natural checkpoint.
13
Let me go on a coffee date with myself and honestly ask.
14
How am I doing?
15
What's working?
16
What isn't?
17
And what do I want the second half of the year to look like?
18
Because the thing is, no lasting change happens from a frantic brain.
19
From feeling like there is something wrong with you, like you're behind, you feel guilty,
20
and you feel a lot of shame that you haven't achieved all of your goals by now.
21
Real sustainable change comes from learning and enjoyment, from regulating yourself first.
22
And that is what today's video is about.
23
Hi, if you're new here, welcome.
24
My name is Veronica and on this channel I help you slow down, regulate your nervous system, and reconnect with what actually matters to you.
25
Before we get into it, I want to invite you to join my free weekly newsletter called Aligned.
26
I send out emails every single week with my personal reflections, all the lessons I'm learning, and interesting tips and tricks.
27
It's completely free and the link to join is going to be in the description.
28
All right.
29
So first of all, let's talk about why for so many of us right now during the mid year reset,
30
it just feels like your brain can't absorb any new information.
31
Like you watch all of those getting smarter videos, but you feel like you're not actually getting more productive.
32
And the thing is, you cannot absorb information when your nervous system is in survival mode.
33
now you feel completely burned out, you look at your vision board, and instead of feeling inspired and motivated and aligned, you feel panic.
34
I mean, you can absorb information from this panicky state, but it won't stick because students do that all the time.
35
The cram, the pass, and then a week later, all of the knowledge is gone.
36
I heard this amazing quote recently that I really want to read for you
37
fulfilled life learning without enjoyment wears you down and Enjoyment without learning dulls you.
38
So real learning, the kind that changes who you are and how you think, requires a nervous system that feels safe enough to consolidate all of this knowledge.
39
And a huge part of feeling safe is actually enjoying what you're doing.
40
That's something that I always talk about on my YouTube channel.
41
And unfortunately, a lot of us can't really access that place of pleasure and enjoyment because we're all experiencing high -functioning
42
High functioning burnout is a very interesting concept
43
and there was an article written about it I think in June so very recently.
44
Basically what it means is from the outside everything looks fine.
45
You're showing up, you're getting things done, you're highly functional.
46
You have a very long to -do list and every single day you cross every single task off.
47
But inside when you really left.
48
You're performing productivity.
49
You're not actually living through it.
50
And the sneaky thing about high functioning burnout is how we approach rest and relaxation.
51
Because oftentimes we associate guilt and shame with resting because in our minds we always have to be performing,
52
we always have to be productive.
53
And so when we do choose to rest, we usually just numb out.
54
Like we doom scroll for
55
watch a show without even like understanding what's going on there because we're just so freaking tired on the inside.
56
So the reason why I'm mentioning all of this is because I deeply believe that getting smarter doesn't start with more input.
57
It doesn't start with you sitting down doing your mid -year reset looking into your vision board
58
that you created at the beginning of the year and realizing that you have failed.
59
That you are a failure and you know criticizing yourself
60
Pairing yourself with everyone else who's sharing their mid -year resets
61
and how they have already achieved every single goal on their vision board.
62
Getting smarter this summer starts with creating the conditions where your brain can actually absorb anything at all.
63
And for a lot of us, what it's going to look like is resting.
64
Recharging.
65
Doing nothing.
66
The good news is it's summer right now
67
and summer is actually a very good window for people psychologically
68
and biologically to reset and to just like think about your direction for the rest of the year.
69
First of all, sunlight in summer literally boosts dopamine through your eyes.
70
It stimulates pathways in your retina that signal your brain to produce more dopamine.
71
It helps regulate your mood, your focus, and your attention.
72
So your brain is literally more receptive to change right now than it was in December
73
and January when it was dark and cold outside.
74
And of course, psychologically, we have this amazing fresh start effect that so many of us love.
75
We're significantly more motivated after a new week, so on Mondays, a new month, the first of this month, and after a new season.
76
okay, today is the first day of summer, I'm so motivated, and let's say if today is even Monday, I'm even more motivated to make a change.
77
And the mechanism behind the fresh start effect is actually very interesting, because this landmark, you know, the first of every single month,
78
let's say, it creates some kind of distance from our past selves.
79
We immediately think, okay, I'm Today is Monday.
80
It means it's new me, you know, everything is going to be new, everything is going to be different.
81
This is a new chapter and I'm ready to change something.
82
you So that's why with all of this amazing energy that summer offers,
83
I want you to approach the mid -year reset as a coffee date with yourself, not as a criticism session,
84
noticing everything that's wrong with you, every single area where you're behind.
85
One of the biggest things that I like to do
86
when I do my reset is I like to look at the goals that I set for myself in January or
87
my vision board because I create a vision board for every single year.
88
It's a really creative process for me and I really like doing it.
89
I'm not doing it because I have to.
90
So once you have all of your goals ready
91
that you're set for yourself at the beginning of the year and your vision board, I want you to read through everything.
92
Look at all of your images and ask yourself these two questions.
93
Question number one.
94
Am I still willing to live the daily life that this goal requires?
95
This is such a beautiful question.
96
Like, I'm saying it and I'm getting goosebumps.
97
Because oftentimes when we create a goal for ourselves and we save a beautiful picture on Pinterest,
98
we imagine what it would feel like to actually, you know, be there.
99
You know, I have achieved this goal, my life is great, everything you know, the daily grind.
100
Because every goal has a price and the price isn't the result.
101
The price is the daily life you have to build, the priorities that you need to have to actually get there.
102
The workouts, the studying, the consistency, the art of showing up.
103
And so I really want you to be honest and ask yourself like, am I willing to actually continue paying this price?
104
Is this something that I'll give you a personal example from my vision board.
105
I look at my vision board and I see that I have a picture of a girl doing a handstand.
106
Learning this type of skill requires a lot of practice, especially if you want to learn the correct technique.
107
It means that I have to be including those workouts, you know, maybe four times a week, maybe even five times a week if I'm really serious about it.
108
And I am.
109
Not because somebody made me be serious about this, but because I truly love it.
110
Remember the quote from the beginning, learning and enjoyment are the secret to a fulfilled life.
111
So this goal is truly connected to learning and enjoyment for me.
112
So when I look at this goal, I realized that if I am learning how to do a handstand,
113
it means that I'm not dedicating all I ran a marathon in 2022.
114
Let me tell you, the preparation was hard.
115
At that time, I definitely wasn't learning how to do a handstand because my priority,
116
my single -pointed focus was on running a marathon.
117
And at that time, I was willing to live the daily life that the goal required.
118
Right now, that's not something I want to do, at least right now in this specific moment, maybe in the future, I'll have a running goal again,
119
but right now I want to live a different type of daily life.
120
So that is why my goals are a bit different.
121
And the second question you can ask yourself when looking at your goal and your picture on your vision board is, does this goal excite me?
122
Or does it drain me? like looking at it now in the middle of the year, not at the beginning of the year when the excitement is high,
123
you're thinking about all the new things you want to accomplish, but now.
124
You've probably already tried doing this thing.
125
And what do you think?
126
Like, honestly, does it excite you or does it drain you?
127
We're not thinking about setting goals that will sound impressive when you share them with other people.
128
We're thinking about the goals that will light up something inside you.
129
One of those goals for me for this year has been focusing on this YouTube channel.
130
Having the single pointed focus on the content that I post here.
131
channel, about language learning.
132
I'm not posting there anymore.
133
And maybe when talking to someone else, you know, that person might be like, "You're crazy.
134
Why have you stopped posting there?" But when I made that decision, when I created this goal for myself, I had to be honest about my energy,
135
about my time and my priorities.
136
This is what I'm choosing.
137
everything else goes on the waiting list
138
and actually i know in this video i've been talking a lot about priorities and planning
139
and i want to share something exciting with you guys i'm currently working on my weekly planner app
140
that is inspired by my weekly planner document that you can get
141
and download or print i really like my printable weekly planner but i also understand
142
so that they see all of their tasks, their habits, and their priorities there.
143
The app is still in the works, but if you want to be the first one to know when it's ready, the link to join the wait list is going to be in the description.
144
I am really, really excited.
145
Another principle I like to follow to do my mid -year reset is getting smarter through subtraction.
146
Not adding more things, not piling
147
when we think about you know resetting and becoming more productive
148
and changing something about our lives we immediately think
149
that we need to add more habits like literally cram our days so
150
that there is not a single moment of quiet there is
151
no free time whatsoever we need more habits we need more structure
152
and we need more routines but in my experience the thing that Hi,
153
on my channel, I talk so much about,
154
you know, getting distracted and how social media and doom scrolling often distract us from what really matters,
155
from focusing on your goal.
156
Getting smarter isn't about putting more into an already full system.
157
It's about making space for the things that actually energize you.
158
In general, you guys know I like to think about goal setting but energy management.
159
Because you can have all the time in the world, but if you have high functioning burnout and if you realize that your energy is just depleted,
160
you will spend that time scrolling, but not moving towards your goals.
161
And so another question that I like to add to my mid -year reset
162
when I journal is not what can I add to be even more productive or to look even
163
right now that I have the power to remove.
164
And for me, what was draining my energy for a very long time was the fact
165
that I was going to a yoga studio every single day and spending a lot of time in traffic.
166
I shared the story before,
167
but I just think it's such a good example of how we oftentimes really have to learn how to regulate our emotions.
168
Because in those moments when I, had to sit down and journal and reflect,
169
I realized that my ego was the one telling me that shut up and do it.
170
You can do it.
171
It doesn't matter.
172
It doesn't matter that you're tired, that your day structure looks completely different now because you go to a studio every single morning.
173
these are all excuses now after all of my reflection
174
and journaling i don't want to be listening to
175
that voice anymore i have the power to remove the thing
176
that is draining my energy and i'm going to do it
177
because my priority is protecting my energy the same thing happened in my language journey
178
when it comes to foreign languages i'm naturally very curious so you know so many other languages obviously like English,
179
Chinese and Spanish and at some point I was like, Veronica, you need to prioritize something.
180
Because obviously I have all the other goals in life as well. And so...
181
I realized that, okay, right now my priority is Spanish.
182
That's it.
183
When I feel like, okay, my Spanish is pretty good and I'm ready to move on to a different language, I will do that.
184
But for now, my priority is Spanish.
185
When you subtract what's draining you and tune into what energizes you, you stop fighting yourself.
186
You stop thinking, I don't have enough discipline,
187
I'm lazy, I lack capacity to actually learn and grow and enjoy your goals because you are protecting your energy.
188
All right, so finally, let's move to our practical session, something you can actually sit down with this week.
189
These are all the journaling prompts I use right now to identify where my energy is at.
190
You can write down your answers or talk to AI about them
191
or talk to your friend about all of the goals
192
that you still have for this year and all of the concerns you might be thinking about.
193
I'll share my answers with you too, so it feels more like we're having a coffee day.
194
I share and I really hope you will take some time to respond to all of these questions for you.
195
If you want to, you can do it in the comment section or just journal about them privately.
196
All right, so question number one.
197
What drained me the most in the first half of this year?
198
Not what was hard.
199
because hard and draining are completely two different things.
200
Doing hard and challenging things in life is very good for you.
201
That is how you grow.
202
But doing things that genuinely drain you, is probably going to lead to burnout
203
so for me the answer is video editing editing all of my videos was really really draining me
204
and i realized
205
that i needed to prioritize a part of my budget to be able to work with an editor
206
because the most important thing for me is protecting my consistency on youtube
207
if i edit my video and every single time i sit down to edit i hate the full process with it,
208
I'm probably going to start thinking if, you know, even making videos on YouTube is for me or not.
209
And that is not what I want to be experiencing.
210
And so I realized that I really needed to start prioritizing looking for an editor.
211
Question number two, what gave me energy, even in small ways, even if it wasn't connected to your work at all?
212
What made you feel more like yourself and how can you add more of those things to the rest of the year?
213
So for me, the things that energy, even in small ways, are reading, journaling, working out, Doing yoga outside in the park.
214
Laying on the grass.
215
Watching YouTube videos without distractions.
216
Drinking cold coconut water.
217
I know, it's a very small thing.
218
Sounds weird, but it's something that gave me energy.
219
Creating my skincare routine, learning to do makeup, recording YouTube videos, buying an Instapot, and making recipes there.
220
Because it really simplified, you know, the whole process for me and made everything so much faster.
221
Question number three.
222
What am I currently doing out of fear or obligation rather than genuine desire?
223
So for me, the answer here, if I have to cook every day multiple times the day, it makes me feel extremely drained.
224
So to help me with my energy, I can obviously talk to my husband about it.
225
You know, he cooks or I cook or we cook together or we order or we make simple recipes in the Instapot.
226
Question number four.
227
If I could subtract one thing from my life right now, what would it be?
228
I kind of already touched upon this.
229
It's going to a yoga studio every single day of time in traffic.
230
So yes, that means that I have to be working out at home more often, which is absolutely okay.
231
Or I have to be choosing a studio that's located like extremely close to my apartment building.
232
And question number five, what does my nervous system need more of this summer?
233
So for me, I wrote more single -pointed focus, so when I work, my phone is on do not disturb.
234
You know...
235
I'm here.
236
If I'm working, I'm completely focused on my work.
237
I'm not scrolling.
238
i'm only working and to be able to do
239
that i usually put my phone in another room you know
240
somewhere where i just can't see it like right now i'm recording this video
241
and my phone is nowhere to be seen more restorative rest like getting a massage i really like getting massages
242
but for some reason the process of like scheduling an appointment is something
243
that i constantly procrastinate on so it's really interesting okay and finally this summer my nervous system needs Time in the sun,
244
time at the beach, next to some kind of body of water, whether it's the ocean or a pool, and just being in nature more.
245
Alright guys, one thing that I really want you to take away from this video is
246
that getting smarter this summer isn't about reading 50 new books
247
or waking up at 5am and optimizing every single hour of your summer.
248
your brain can actually recharge.
249
It's about doing things that make you feel like a kid again.
250
It's summer.
251
It's about subtracting what's training you and making a plan from a regulated state, not from panic and thinking like there's something wrong with you and you're behind.
252
No, no, no, no. So this summer, go and have a coffee date with yourself, or a matcha date, or a tea date.
253
Journal, reflect, and notice all of the patterns without being self -critical.
254
I'm actually recording this video a few hours before I'm gonna leave on a trip with my friends, and I'm very excited about it.
255
So it's definitely something that is going to help me recharge my energy.
256
So I really hope you liked this video.
257
If you did, don't forget to give it a thumbs up and subscribe to my YouTube channel.
258
If you're thinking about what to watch next, I highly recommend this video right here.
259
So I'll see you there or I'll see you in my next video.
260
Bye!
📺 Mesmo canal
B22
5 Non-Negotiable Systems That Protect My Energy From Chaos
Daily ConversationWorking Adults
B23
5 Unfair Advantages You Can Build This Year
Daily ConversationWorking Adults
B21
How I Plan My Week Strategically (My Full Planning System)
Daily ConversationWorking Adults
B21
15 Slow Dopamine Habits That Lowered My Baseline Stimulation
Daily ConversationWorking Adults
B210
How to Create a Life You Love (one week at a time)
Business EnglishUniversity StudentsWorking Adults
B21
One Journaling Method to Replace Doomscrolling
Business EnglishUniversity StudentsWorking Adults
B22
Things I Quit in My 20s to Heal My Overstimulated Brain
Business EnglishUniversity StudentsWorking Adults
C116
How to Become Addicted to Being OFF Your Phone
Business EnglishUniversity StudentsWorking Adults
B22
Why You Dream Big but Never Start (and how to fix that)
Business EnglishUniversity StudentsWorking Adults
B21
7 Dopamine Habits That Saved Me From Brain Rot
Business EnglishUniversity StudentsWorking Adults
C116
Scrolling Is Ruining Your Ability to Think (here’s what I do instead)
Business EnglishUniversity StudentsWorking Adults
B24 Principles to Upgrade Your Life With Neuroplasticity
Business EnglishUniversity StudentsWorking Adults
B2My Top 7 Healthy Habits I Started and Quit in 2026
Business EnglishUniversity StudentsWorking Adults
✨ Vídeo recomendado
B220
393 frases
How to Lock In for the Rest of 2026 & Actually Change Your Life
Business EnglishUniversity StudentsWorking Adults
B23
17 frases
We Made A New Journal
Business EnglishUniversity StudentsWorking Adults
B21
769 frases
How to Become Smart and Intelligent || Change the Way You Think Forever || Improve Your English ✅️
Business EnglishUniversity StudentsWorking Adults
B26
33 frases
The 2 questions you need to ask yourself right now | Mel Robbins #Shorts
Business EnglishUniversity StudentsWorking Adults
B23
180 frases
Micro habits that improved my life ✨
Business EnglishUniversity StudentsWorking Adults
B27
344 frases
How to become a Better Reader & remember what you read
Business EnglishUniversity StudentsWorking Adults
B12
120 frases
how to fall in love with yourself before summer ends 🦢
Business EnglishDaily ConversationUniversity Students
B22
45 frases
If You’re Feeling Behind in Life Because of Your Mental Health, Watch This
Business EnglishUniversity StudentsWorking Adults
B27
342 frases
how to use neuroplasticity to rewire your brain to do hard things
Business EnglishUniversity StudentsWorking Adults
B22
347 frases
How to actually get smarter (again)
Business EnglishDaily ConversationUniversity Students
Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “How to Get Smarter in One Summer”. Este vídeo tem 260 frases e 3484 palavras para praticar shadowing. A fala dura 22:35. O falante fala em ritmo natural, cerca de 154 palavras por minuto, próximo de uma conversa do dia a dia. 86% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| reset verbo | /ɹiːˈsɛt/ | repor, restaurar |
| drain substantivo | /dɹiːn/ | dreno, ralo |
| enjoyment substantivo | /ɪnˈd͡ʒɔɪ.mənt/ | gozo |
| regulate verbo | /ˈɹɛɡ.jə.leɪt/ | regular |
| burnout substantivo | /ˈbɜː(ɹ)naʊt/ | esgotamento |
| motivate verbo | /ˈmoʊ.tɪ.veɪt/ | motivar |
| absorb verbo | /æbˈsɔɹb/ | absorver |
| scroll substantivo | /skɹoʊl/ | pergaminho, rolo |
| handstand substantivo | /ˈhændˌstænd/ | pino, parada de mão |
| prioritize verbo | /pɹaɪˈɒɹ.ə.taɪz/ | priorizar |
| recharge verbo | /ɹiːˈtʃɑː(ɹ)dʒ/ | recarregar |
| subtract verbo | /səbˈtɹækt/ | subtrair |
| planner substantivo | /ˈplænɚ/ | agenda |
| yoga substantivo | /ˈjoʊ.ɡə/ | ioga |
| cram verbo | /kɹæm/ | entupir |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| sit down verbo | sentar-se | |
| burn out verbo | apagar-se | |
| shut up | /ʃʌt ʌp/ | cala a boca, cale-se |
| slow down verbo | desacelerar | |
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| write down verbo | anotar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- How am I doing?
- Hi, if you're new here, welcome.
- You're not actually living through it.
- I'm not doing it because I have to.
- You've probably already tried doing this thing.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | has been focusing · i've been talking |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | haven't achieved · have failed · have already achieved |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is inspired · is just depleted · wasn't connected |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | July, which means · often, which is |
Pronúncia para ficar de olho
O falante usa 80 contrações e formas reduzidas, como I'm, you're, we're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: marathon /ˈmæɹəθən/, pathway /ˈpæθˌweɪ/, thumb /ˈθʌm/
- Os sons de “sh” e “zh”: massage /məˈsɑ(d)ʒ/, reflection /ɹɪˈflɛkʃən/, subtraction /səbˈtɹækʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/
- Palavras longas — acerte a sílaba tônica: prioritize /pɹaɪˈɒɹ.ə.taɪz/, consistency /kənˈsɪs.tən.si/, consolidate /kənˈsɒl.ɪ.deɪt/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, restorative /ɹɪˈstɒɹətɪv/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: reset /ɹiːˈsɛt/, enjoyment /ɪnˈd͡ʒɔɪ.mənt/, regulate /ˈɹɛɡ.jə.leɪt/, burnout /ˈbɜː(ɹ)naʊt/, motivate /ˈmoʊ.tɪ.veɪt/
- /l/ final — a língua toca o céu da boca, não vira “u”: scroll /skɹoʊl/, fulfill /fʊlˈfɪl/, printable /ˈprɪntəbl/, dull /dʌl/, pile /paɪl/
- /h/ — um sopro suave, diferente do “r”: handstand /ˈhændˌstænd/, whatsoever /ˌ(h)wʌtsoʊˈɛvɚ/
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 reset, drain, enjoyment.
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.