Prática de Shadowing: How to take back control of your mind through journaling - Aprenda a falar inglês com vídeo
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Hi friend, today I'm going to teach you to take back control of your mind with journaling.
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I promise you, you can do it.
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You just need a piece of paper and a pen, and you're going to pull yourself out of a slump.
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Get your brain to start thinking clearly again, start to feel like yourself.
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It would be pretty awesome if you could do those things.
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Maybe you're overwhelmed with cheap dopamine, media, stimulation.
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Maybe you're going through something difficult in your personal life.
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Whatever it is, if your brain is going 100 miles an hour with negativity, with rumination, spiraling thoughts you feel totally out of control with.
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Journaling can be a really helpful practice to bring yourself back to center.
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I call this practice redemption journaling and I have used it countless times.
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The first step is I need you to get a piece of paper and a pen, something you can write with and on,
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and you're going to write the date and the time at the top of the page.
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And it's very important that you start with that because you don't have to think about that.
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Most people, when they go to start writing or journaling, they start freaking out.
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They feel all this resistance.
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Oh God, I'm going to have to face myself now.
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I'm gonna have to think up something to say, oh I have so many thoughts in my head but I don't know what to say.
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Guess what?
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Don't think about it.
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Pick something, pick a little detail that you don't have to think about, which might be the date and the time.
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You can also write your name at the top.
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What you've just done in doing something like this, writing the date, your name, whatever, is you've made a mark on the page as you started.
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You have created an open loop in your brain, however small, that now you can just continue with.
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Here's what you do for your first sentence.
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I want you to just write down where you are in the physical world.
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Where are you?
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You are somewhere.
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And I trust that if you're watching this video, you have the cognitive bandwidth to assess where you are in the physical world.
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Maybe you're sitting in your room.
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Maybe you're lying in bed.
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Maybe you're on the train.
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Maybe you're at your desk at work and you shouldn't be watching this right now.
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I don't know.
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I don't care.
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That's awesome.
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Just write it down.
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I am sitting in a chair.
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Great.
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First sentence.
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Done.
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Awesome.
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Then all you're going to do is connect that thought to another thought?
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What's another small, basic, material realm observation you can make?
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What's great about picking these little physical details is they require zero interpretation.
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You don't have to write about how you're feeling or what you think is happening.
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You're not going to start in the most complex, painful aspect of your situation.
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You are starting with physical details.
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I can hear the flickering of the fluorescent lamp overhead.
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My coworker just walked past or the crumbs in my bed.
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There are crumbs in my bed.
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That's it.
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You're not imposing a judgment on it.
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You're going to start with these physical details.
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I want you to do this until you have about half of a page filled out.
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What you've done is you have warmed yourself up.
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You are now in the writing practice and you've made no creative decisions.
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You have just served as a journalist for your life, reporting on the most basic menial details.
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And that's awesome.
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Now you've begun the process, I want you to take that observation muscle that you're starting to practice
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and I want you to zoom in on the specific details of your situation that you might call chopped.
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Maybe right now, let's say you're in a dopamine hole.
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You have not left your room in several days
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and you are surrounded by evidence of a lifestyle you no longer want to live.
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Maybe there are mounds of dried tissue on the floor. Are there?
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Maybe there are open boxes of vapes surrounding.
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I don't know.
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I want you to write down the specific pieces of evidence that are making you feel not great right now.
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Again, no interpretation.
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You're just reporting the facts.
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Maybe you're going through a breakup.
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You might say, yesterday I got broken up with.
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No feelings or interpretations yet.
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We'll get to that but you're just going to write down the thing that happened, things that happened.
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In doing this, you create a little bit of distance between all of the obsessive, ruminative emotions that have been driving you crazy.
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What a lot of people do when they journal, I've seen this and I used to do it myself,
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is they start with the most general assessments of how they're feeling.
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Oh, I am such a lazy person.
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I can't get myself to do anything.
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I feel like, I feel like, I feel like, I think I'm, and there's nothing wrong with getting your thoughts out.
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I I think that if it's that or nothing, do that.
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What I don't love about that practice though, is you're making all of these judgments on yourself that are not informed by any evidence.
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And what you probably need when you're obsessive, ruminative, spiraling in a dark place, is you need to create a little bit of distance.
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There is a stain on the floor that has been there for three days.
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Many times I have stood up to try and clean it, but then I have sat back down on my bed.
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No feelings in that statement, but it's a very, very specific piece of evidence that speaks to maybe the problem we're trying to address here.
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What you're noticing here, hopefully, is that this is what I think in a lot of senses good writing is.
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You don't make the interpretation for the reader.
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You give the reader all of the evidence, you give them the details, and you let them paint the picture themselves,
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or you let them jump to their conclusions.
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This is a lesson I learned from Chuck Palahniuk, who's the author of Fight Club,
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but it's a pretty solid axiom that I think a lot of writers go back to.
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Hemingway, many others who I'm failing to name right now.
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Don't… tell the reader what they should feel, give them the evidence and let them feel that way themselves.
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We're going to apply this same principle to your journaling.
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Does that make sense?
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Because you're basically, when you're journaling, both the writer and the reader of the creative material that is your life.
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So don't say I'm a lazy piece of shit, or don't say I'm a lazy, depressed person who has no executive functioning.
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Don't make those claims about yourself.
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Tell me that you have a pile of clothes in the corner of the room
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that has been staring you down for three days or whatever it is.
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Or say, you know, talk, then once you're starting to get into the practice, then you can say,
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you can talk about the glimmer of tears in your significant other's face as they ended things with you.
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Again, that's a physical realm detail.
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That's a piece of evidence.
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No interpretation, no feeling on it.
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Okay.
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What I'll encourage you to do in this first round of this practice is I I want
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you to focus on all of the grimy, gross, really chopped details of the situation, okay?
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You're just basically making a list of all the worst aspects of your experience right now.
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Now, again, you're not ruminating on who you are.
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You are almost in a third -person perspective right now, looking down at yourself, okay?
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This distance is helpful.
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What you'll also notice is when you get really specific, you start to have a little bit more empathy for yourself.
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Not even because you're in the right or your decisions are justifiable, but because you're looking down at this creature who isn't really you
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because you're separate from them as you're in this narrative mode.
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And you can kind of, it's like, oh, I get it.
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Like, I get you.
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You're okay.
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You know, here's a really scared, lonely human.
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And again, you didn't use the word scared and lonely.
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You just mentioned the fact that this person hasn't left their house and,
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you know, hasn't eaten in a few hours and maybe needs to take a shower.
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And you're seeing this person, you have a little bit of compassion for them.
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That's ultimately what we try to get to a little bit.
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Now you might also experience momentary feelings of shame or guilt or self -loathing.
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And with these things, like with all negative emotions that we don't want to experience, we're just going to observe them moving through our cognition as
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if they are bits of driftwood in a flowing body of water.
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And our cognition is that river.
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And we're just going to watch them drift away.
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Now your goal might be to fill two pages with that observation practice, looking at all the gross, grimy details of your situation.
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And when I say gross and grimy, by the way, I'm not actually imposing judgment on you or your situation.
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I'm just aware that that might be how it feels to you right now.
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That's certainly how it's felt for me.
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I've turned to this practice of redemption journaling when I have felt the worst about myself.
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And I've used this basic practice of observation to create distance.
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And I look at all the things I don't like
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and there's something cathartic about writing down all the things I don't like in just very detached clinical prose.
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I think you'll have a similar experience.
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But once you've said you've reported on all the details you need to report on, you feel like your job is done, typically that's two pages.
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Sometimes it's one page.
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But once you've done that, then you're going to close the journal and you're going to step away
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and you are going to systematically get back in your body.
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And the way you do this is through initiating a metabolic response.
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You're going to get your heart rate to speed up.
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You're going to get yourself either really hot or really cold.
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You're going to reset your situation.
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This can look like a lot of different things.
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You need to assess what you're capable of right now.
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I don't want you to push yourself past your limits or hold yourself to a standard that is unreasonable for you.
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Otherwise, you won't do anything.
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This might be going for a walk outside.
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This might be going for a run outside.
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This might be doing a full workout.
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It might be getting into a sauna if you have access to
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that or taking a really hot shower or a really cold shower.
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It might mean eating a meal.
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It might mean moving a little bit gentler through your life over the next 15 minutes and cleaning the kitchen,
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doing the dishes, resetting your living space.
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You're basically going to impose some level of physical effort over your life in the physical realm to change your situation.
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You want to basically snap out of the thinking mode that you've been in.
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After you've done all those things, you're going to feel like a different human being.
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And it really takes a lot less than people realize.
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Like one little shock to the body, a good shock, don't tase yourself,
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one little shock to the body is often enough to feel like a human being again.
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But you need to feel something in your body
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and then you can come back to the page
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and then I want you to do the exact same practice but focusing on some of the nicer details.
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So you can say, you can report on the experience you just had.
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The water landed cold on my skin like little pinpricks of
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the high pressure water from the shower crashed upon my skin like little pinpricks of light.
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Whatever comes out of you.
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The geometric proportions of my freshly made bed are soothing my mind.
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Whatever it is, okay?
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You're just going to write little details.
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I've surely beaten this horse to death and then back to life and then dead again on this point.
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So we're going to move on.
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You are ultimately not your obsessive ruminative thoughts.
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You are not your thoughts.
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You've probably heard that before, but you can hear it a hundred thousand times and that might not get you out of the spiral.
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What will get you out of the spiral is action. And what
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that action can sometimes start with is just creating a little
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bit of distance in your cognition by just reporting on the details.
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Report on the details.
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You can fill multiple pages like this
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because again you don't have to think about what to say
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you don't have to make any judgments about yourself
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you don't need to know yourself you don't need to find yourself
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you are just a consciousness moving through the most insane adventure of your life
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it's the only adventure you'll live it is your life okay you are you are a consciousness
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and I want you to just report on what's coming in through your senses and then let the interpretation happen later.
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But in the modern world, we've fallen into a cycle of constant obsessive interpretation.
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And we often forget to live in our bodies and to just be here.
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And I hope that these things don't sound like bumper sticker cliches to you.
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I hope that there's something in these words that rings true for you.
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I want you to practice the skill of living through writing the physical details.
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And then from there, then you can start to, you know, maybe make interpretations or draw connections, conclusions through the stuff you've observed.
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But when you're really overwhelmed, when you're spiraling, just start with that.
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Redemption journaling.
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Start with the chopped details, write everything that's wrong in the physical realm.
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Give me the evidence.
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Don't tell me how to feel.
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Don't tell yourself how to feel.
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Just write down what happened, what occurred, things that happened in the material realm.
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And then take a shower, go for a walk, go for a run, get in the sauna, change your body's physical state.
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Eat some food, drink some water, make some tea, light some incense, come back, write down the good details.
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You're going to feel like a human being again.
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You are in control of your life.
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I promise you, you can do this.
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This is, by the way, the exact practice that got me in the flow of writing
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and got me to write my second book and my first book that I don't have right now, How to Run Away from Home,
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which is available in all my links everywhere.
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Let me know if you have questions on the writing process or journaling.
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I'm not an expert.
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I'm just a guy who's trying to stay sane in the modern world through writing and creative work.
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And if that resonates with you, then I invite you to join me.
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I think that's it.
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Okay.
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Bye.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “How to take back control of your mind through journaling”. As palavras que mais se repetem: detail, write, practice, physical. Este vídeo tem 218 frases e 2572 palavras para praticar shadowing. A fala dura 12:37. O falante fala rápido, cerca de 204 palavras por minuto, então espere sons ligados e reduzidos. 87% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é fácil de acompanhar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| interpretation substantivo | /ɪnˌtɜːpɹəˈteɪʃən/ | interpretação |
| spiral substantivo | /ˈspaɪɹəl/ | espiral |
| reader substantivo | /ˈɹi.dɚ/ | leitor, leitora |
| judgment substantivo | /ˈd͡ʒʌd͡ʒ.mənt/ | juízo, julgamento |
| observation substantivo | /ˌɑbzɚˈveɪʃn̩/ | observação |
| shock substantivo | /ʃɔk/ | choque |
| gross adjetivo | /ɡɹoʊs/ | bruto |
| lazy adjetivo | /ˈleɪ̯zi(ː)/ | preguiçoso |
| redemption substantivo | /ɹɪˈdɛmpʃən/ | redenção |
| chop verbo | /t͡ʃɑp/ | picar, decepar |
| adventure substantivo | /ədˈvɛn.t͡ʃə/ | aventura |
| helpful adjetivo | /ˈhɛlp.fl̩/ | prestável, útil |
| aspect substantivo | /ˈæspɛkt/ | aspeto, aspecto |
| conclusion substantivo | /kənˈkluːʒən/ | conclusão |
| lonely adjetivo | /ˈloʊnli/ | solitário |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| write down verbo | anotar | |
| come back verbo | voltar | |
| fill out verbo | /fɪl ˈaʊt/ | preencher |
| take back verbo | trazer de volta | |
| think up verbo | imaginar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- Maybe you're overwhelmed with cheap dopamine, media, stimulation.
- Here's what you do for your first sentence.
- Maybe you're sitting in your room.
- Maybe you're lying in bed.
- What's another small, basic, material realm observation you can make?
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 | have been driving · has been staring |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | you've just done · have created · you've done |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are surrounded · are not informed |
| Possibilidade com “might / may” might/may + verbo — algo possível, mas não certo | might be · might call · might say |
Pronúncia para ficar de olho
O falante usa 119 contrações e formas reduzidas, como you're, don't, you've. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: empathy /ˈɛmpəθi/, bandwidth /ˈbændwɪdθ/, cathartic /kəˈθɑɹtɪk/, loathe /ˈloʊð/, soothe /suːð/
- Os sons de “sh” e “zh”: interpretation /ɪnˌtɜːpɹəˈteɪʃən/, observation /ˌɑbzɚˈveɪʃn̩/, shock /ʃɔk/, redemption /ɹɪˈdɛmpʃən/, conclusion /kənˈkluːʒən/
- Palavras longas — acerte a sílaba tônica: interpretation /ɪnˌtɜːpɹəˈteɪʃən/, unreasonable /ʌnˈɹiːz.(ə)nə.bl̩/, initiate /ɪˈnɪʃ.i.eɪt/, stimulation /stɪm.jʊˈleɪ.ʃən/, metabolic /mɛtəˈbɒlɪk/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: judgment /ˈd͡ʒʌd͡ʒ.mənt/, shock /ʃɔk/, chop /t͡ʃɑp/, aspect /ˈæspɛkt/, reset /ɹiːˈsɛt/
- /l/ final — a língua toca o céu da boca, não vira “u”: spiral /ˈspaɪɹəl/, meal /ˈmiːl/, muscle /ˈmʌs.əl/, skill /skɪl/, principle /ˈpɹɪn.sɪ.pəl/
- /h/ — um sopro suave, diferente do “r”: helpful /ˈhɛlp.fl̩/, overhead /ˈəʊvəˌhɛd/
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 interpretation, spiral, reader.
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.