Prática de Shadowing: I woke up at 5am for 30 days - Aprenda a falar inglês com vídeo
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Oh fuck
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god damn it
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Early in my career as a freelancer, I was a late night worker.
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Not like a prostitute.
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I would just procrastinate through the day until I couldn't put off my work any longer.
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I'd often be up past 2am.
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It wasn't until I started living with my partner Natalie that I decided to shape my schedule around hers.
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It's at that point that I fell in love with early mornings.
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There's something special about watching the sun rise with a cup of coffee.
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Even in a city like Los Angeles, things seem to go quiet in the morning.
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Well, not all the time.
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I usually wake up between 6 and 7 a.m., but my schedule fluctuates.
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I wondered how much more productive could I be
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if I forced myself to wake up at 5 a.m every single day for 30 days.
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How much more could I get done?
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How would it change my life?
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It didn't go as planned.
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So I'm gonna be setting up my alarm for the 30 days of waking up at 5 a.m.
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How many hours of sleep do you need each night?
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We're gonna go with eight hours.
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So my plan is to go to bed at 9 p.m every night.
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Let's see how this works out.
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Getting to bed by 9 p.m isn't a problem.
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I'm getting kind of old anyway.
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And Nat and I, for a long time, were going to bed around 9 o'clock.
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So this is nothing new Waking up early isn't an excuse to neglect sleep.
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The research is clear.
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The serious consequences of getting less than seven hours of sleep per night is severe
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According to Matthew Walker's best-selling book why we sleep the shorter
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you sleep the shorter your lifespan The old maxim I'll sleep
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when I'm dead is therefore unfortunate adopt this mindset
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And you will be dead sooner and the quality of that shorter life will be worse
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The real challenge here isn't waking up at 5 a.m.
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It's getting eight hours of sleep.
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There was an adjustment period for the first week.
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It was a bit like jet lag and my sleep quality wasn't the greatest for the first couple of nights.
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I had to get used to going to bed at a different time than that.
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Good night, honey.
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I love you.
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Enjoy the bachelor.
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But after a couple days, I felt a lot more like myself and my mornings started to get a lot more productive.
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Then, I had to deal with real jet lag.
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I'm heading home to New Jersey, which is a three-hour time difference.
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So just as I've finally gotten adjusted to these early mornings, now I'm gonna have to completely reset.
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This is probably gonna be the biggest test so far.
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Uh, what's that?
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Unexcitable.
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Yeah, LAX, that's right.
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Alaska Airlines.
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I never would leave an apartment with a banana.
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Why?
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That's just a rule of mine.
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Never leave an apartment with a banana.
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It's like the best travel food.
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No, it's not because then you have the skin
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that you have to get rid of and then you just hold on to it for 45 minutes.
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No, then I'm gonna throw it away in the trash can at the airport.
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Yeah, exactly.
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It's gonna be a 45 minute drive.
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Yeah.
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Hi, well, give me a hug.
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Oh, I got it.
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Hey Dad.
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What's up dude?
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How you doing?
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I'm having a dilemma.
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There's nowhere to sleep.
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I'm supposed to be sleeping on that couch right there.
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Okay, here's a sheet on the bottom and there's a sheet on the top of it.
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Oh perfect, thank you mom.
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Appreciate it.
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The blanket's out there.
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I see.
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So it's just past 11 now.
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Finally getting to bed.
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I'm getting no sleep tonight.
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If there's one thing I've learned about habit change, it's that life gets in the way.
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When you least expect it, life will punch you in the face.
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And that's what happened with my trip home.
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Multiple late nights hanging out with my family combined with jet lag and I struggled to get quality sleep.
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So it's just past nine right now and this is...
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I just found out that this is daylight savings time.
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It's been a long time since I've experienced sleep deprivation, but that night in particular hit me hard.
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Over my first two days in New Jersey, I got a total of nine hours of sleep and it completely changed my personality.
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Have you ever seen me like that before?
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Very few times.
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Very few times that low.
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You weren't just upset, you were so frustrated.
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I felt bad for you.
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I decided to catch up with my sleep and snooze past 5 a.m two times during the trip.
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And this is what happens to me all the time
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when I try to wake up early or if I try to build a habit, I try to start exercising, eventually something's gonna happen.
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You're gonna get sick, you're gonna travel, you're gonna go on vacation, and you're gonna get jet lag
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and you're not gonna be able to keep up with the same exact routine that you've been trying to build.
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This was just a reminder that I need to put my health
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and my wellness first above this religious dedication to an arbitrary challenge.
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After getting back to LA, it took another week until I started to get into a rhythm again, and travel wasn't completely to blame.
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So finally after about 20 days of waking up at 5 a.m., and after a really unproductive week, one of the most unproductive weeks that I've had in a while,
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I've started to build a bit of a morning routine here at 5 a.m
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that works for me and a part of that is by 5 30 a.m.
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I'm on my way to go to the gym to get a workout in
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and I found that since the Sun at least right now, it doesn't rise until 7 a.m.
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It's really difficult for me to feel motivated to feel like
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I have the energy to do really creative work first thing in the morning So if I go to the gym, I can get more energy,
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I feel good, I've gotten something personal for myself done at the beginning of the day.
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And then by the time I get home and shower, around then the sun's starting to come up
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and I can make a cup of coffee and I'm ready to actually get to work.
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So it turns out that waking up at 5am every day did change my life.
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It just happened to be in a negative way.
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I did have about 7 hours and 53 minutes in bed every night.
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I didn't get 8 hours of sleep.
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In fact, it usually takes me about 30 minutes to get to sleep, so I probably got much less than I needed.
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I noticed that my energy levels weren't as high as normal, and while I did eventually put together a routine that worked for me, going to the gym in the morning and then eventually getting to work by 7 a.m.,
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I wasn't any more productive than I normally am, and there was just too much that I sacrificed.
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You can ask Natalie.
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I mean, she sacrificed a little bit, too.
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I thought it was complete bull.
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I'm exhausted.
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Why are you exhausted?
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Because you've been waking me up at 5am every morning.
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I did not opt into this challenge.
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Like next month with meditation, yes, I'm rather excited to do that with you.
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This was not a challenge I opted into, I was forced into.
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One of the things that I love most about running my own business is having a flexible schedule.
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I'm glad that I experimented with this ridiculously strict 30-day challenge because I know that I'm actually not missing out on anything.
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And I'm excited to get back to my regular routine of waking up between 6 or 7 a.m.
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because, well, life can get in the way.
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If you enjoy this video, if you want to support my channel, and if you also want additional content that I don't release anywhere else, you can get that at Patreon. On Patreon.
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At patreon.com slash Matt D'Avella.
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If you sign up for the exclusive videos tier on Patreon, you'll get instant access to over 20 videos, interviews, and podcast episodes with new videos coming every month.
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Like my full one hour interview with essentialist author Greg McKeown.
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Get my monthly AMA podcast where I answer patron questions about creativity and minimalism.
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And get behind the scenes videos on how I make my videos.
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Plus it helps me pay the bills and invest back into my videos here on YouTube.
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All for $12 a month.
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Thanks for considering.
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And of course if you do not have the money to contribute, please do not feel pressured to do so.
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The fact that you watch my videos is enough for me.
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See you next time.
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Thank you.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “I woke up at 5am for 30 days”. As palavras que mais se repetem: sleep, hour, waking, bed. Este vídeo tem 140 frases e 1505 palavras para praticar shadowing. A fala dura 9:24. O falante fala em ritmo natural, cerca de 160 palavras por minuto, próximo de uma conversa do dia a dia. Apenas 81% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é exigente.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| unproductive adjetivo | /ˌʌn.pɹəˈdʌk.tɪv/ | improdutivo |
| exhaust verbo | /ɪɡˈzɔst/ | esvaziar |
| banana substantivo | /bəˈnænə/ | banana, bananeira |
| podcast substantivo | /ˈpɑdˌkæst/ | podcast |
| deprivation substantivo | /ˌdɛp.ɹɪˈveɪʃən/ | privação |
| freelancer substantivo | /ˈfɹiˌlæn.səɹ/ | freelancer, autônomo |
| frustrate verbo | /ˈfɹʌsˌtɹeɪt/ | frustrar |
| minimalism substantivo | /ˈmɪn.ə.məl.ɪz.əm/ | minimalismo |
| procrastinate verbo | /pɹoʊˈkɹæs.tə.neɪt/ | procrastinar |
| snooze verbo | /snuz/ | cochilar, dormitar |
| ridiculously advérbio | /ɹɪˈdɪk.jə.ləs.li/ | ridiculamente |
| motivate verbo | /ˈmoʊ.tɪ.veɪt/ | motivar |
| patron substantivo | /ˈpeɪ.tɹən/ | mecenas |
| dilemma substantivo | /daɪˈlɛmə/ | dilema |
| neglect verbo | /nɪˈɡlɛkt/ | negligenciar, descurar |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| wake up verbo | /ˌweɪk ˈʌp/ | acordar, despertar |
| find out verbo | descobrir | |
| put off verbo | adiar | |
| put together verbo | montar, construir | |
| set up verbo | /ˌsɛt ˈʌp/ | preparar |
| turn out verbo | terminar | |
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- How much more could I get done?
- How would it change my life?
- How many hours of sleep do you need each night?
- We're gonna go with eight hours.
- Have you ever seen me like that before?
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 | you've been trying · you've been waking |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've finally gotten · I've learned · It's been |
Pronúncia para ficar de olho
O falante usa 59 contrações e formas reduzidas, como I'm, gonna, I've. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: deprivation /ˌdɛp.ɹɪˈveɪʃən/, meditation /mɛdɪˈteɪʃn̩/, dedication /ˌdɛdɪˈkeɪʃən/
- Palavras longas — acerte a sílaba tônica: unproductive /ˌʌn.pɹəˈdʌk.tɪv/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, minimalism /ˈmɪn.ə.məl.ɪz.əm/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ridiculously /ɹɪˈdɪk.jə.ləs.li/
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 unproductive, exhaust, banana.
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.