Prática de Shadowing: Morning Routines That Change Lives | English Podcast for Easy English Conversation | A2 English - Aprenda a falar inglês com vídeo

Hello, beautiful people, and welcome back to Small Talk Podcast, where we make English learning exciting and simple.

I'm Emily.

And I'm Robert.

Hello to everyone joining us today.

We are so glad you are here with us right now.

Emily, you look very fresh today.

Your eyes are bright.

You seem different somehow.

Thank you for noticing, Emily.

I changed something big in my life two months ago.

It was a small change, but it changed everything.

Oh, really?

Now I'm very curious.

What did you change?

A new job?

A new hobby?

No, nothing big like that.

I changed my morning.

I changed the first hour of my day.

And now everything feels better.

Ah, your morning routine.

That is actually our topic today.

Morning routines that change lives.

Perfect timing.

Wait, really?

I didn't know that was today's topic.

That's amazing.

So I can share my story.

Yes, please share.

But first, dear listeners, if you enjoy these conversations, please click the like button right now.

It helps us so much.

And don't forget to subscribe to Small Talk Podcast.

We want you in our family.

We make new episodes every week.

Also, if you have a friend learning English, share this episode with them.

Learning together is always more powerful.

Absolutely.

Okay, Emily, shall we start?

I'm ready to talk about mornings.

Yes, let's begin with the basics.

Robert, what was your morning like before you made this change?

Oh, it was terrible.

Every morning my alarm rang at 7.

I hit the snooze button three times, then I jumped out of bed at 7.30.

Snooze button.

That's the button that gives you ten more minutes of sleep, right?

Yes, exactly.

So I woke up late, then I rushed to the bathroom, I brushed my teeth very fast, I dressed very fast, no breakfast.

No breakfast at all?

Just coffee?

Not even coffee at home.

I bought coffee on the way to work.

I was always running, always stressed, always late.

That sounds exhausting.

You started every day in panic mode.

Your body had no time to wake up peacefully.

Exactly.

And by 10 in the morning, I already felt tired.

My mind was foggy.

I couldn't focus on work.

So what happened?

What made you decide to change your morning routine?

Well, one day, I was at my doctor's office, just a regular checkup.

She asked me about my energy levels.

Mm-hmm.

And what did you tell her?

I said I'm always tired.

I drink three coffees every day.

I feel anxious.

I can't sleep well at night.

That's a difficult cycle.

Tired during the day, can't sleep at night, then more tired the next day.

Yes, a bad cycle.

So my doctor said something very simple.

She said, Robert, how do you start your mornings?

Good question.

And that question changed everything, didn't it?

It did.

She told me to try a new morning routine for just three weeks.

She said your morning sets the tone for your whole day.

Your morning sets the tone.

I love that.

It's like tuning a guitar.

If you tune it right at the start, the music sounds beautiful.

That's perfect, Emily.

So I decided to try.

I created a simple morning routine.

Nothing crazy, Just simple steps.

Tell us the steps.

I think everyone listening wants to know.

What did you do first?

Step one.

I changed my wake-up time.

I set my alarm for six instead of seven, one hour earlier.

Wait, six?

That sounds very early.

Wasn't that hard?

Did you feel more tired?

I thought so, too.

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But here's the trick.

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I also went to bed one hour earlier, so I still got eight hours of sleep.

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Oh, smart.

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Same amount of sleep, just different times.

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So you weren't losing sleep, just shifting it.

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Exactly.

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The first few days were strange, but after one week, my body adjusted.

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It became natural.

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Okay, so you wake up at six.

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What's step two?

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What do you do when you open your eyes?

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Step two.

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I don't look at my phone.

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This is very important.

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No phone for the first 30 minutes.

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No phone?

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Robert, that's difficult.

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My phone is my alarm.

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When I turn it off, I see messages.

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Then I start reading.

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I know.

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I was the same.

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So I bought a real alarm clock, a small clock next to my bed.

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Now, my phone stays across the room.

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Across the room, so you can't reach it easily.

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You have to get up to turn off the alarm.

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Yes, and once I'm up, I don't go back to bed.

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I go straight to the bathroom.

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So, step one, wake at six.

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Step two, no phone.

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Step three is the bathroom.

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What happens there?

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I wash my face with cold water, very cold.

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It wakes up my skin.

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It wakes up my brain.

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Cold water?

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In the morning?

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Isn't that uncomfortable?

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I like warm water.

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At first, yes, very uncomfortable.

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But now I love it.

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It's like a reset button.

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My eyes open wide.

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I feel alive.

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Interesting.

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A reset button.

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I might try that.

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What comes after the cold water?

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Step 4.

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I drink a big glass of water, room temperature.

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I drink it slowly while looking out my window.

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Water first thing in the morning.

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That's very healthy.

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Your body is dehydrated after 8 hours of sleep.

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Yes, exactly.

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My doctor told me that.

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Before coffee, before food, drink water.

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It helps your body start working.

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And you look out the window.

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Why is that part important?

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Because I see the sky.

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I see the trees.

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I notice the weather.

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It connects me to the world outside.

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That's beautiful.

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You're not rushing.

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You're present in the moment, being mindful.

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Yes, mindful.

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That's the right word.

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For five minutes, I just stand there, breathing, drinking water, looking outside.

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So, we have wake up, no phone, cold water, drink water by the window.

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What's step five?

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Step five is my favorite.

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I move my body.

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Not heavy exercise, just ten minutes of stretching.

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Stretching?

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Like yoga?

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I do yoga sometimes, but not every morning.

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Not formal yoga, just simple movements.

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I stretch my arms up, I bend to touch my toes, I roll my shoulders.

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Your body was sleeping for eight hours.

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It needs to wake up too.

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Stretching helps with that.

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Exactly.

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After stretching, I feel taller.

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My back feels good.

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My energy starts flowing.

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This is wonderful, Robert.

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You're taking care of your body and your mind.

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What's the next step?

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Step six.

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I write in my journal for five minutes just three things.

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A journal?

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What three things do you write?

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One thing I'm grateful for, one goal for today, and one positive thought.

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That's so positive!

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You're programming your mind for a good day.

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Gratitude, goals, and positivity.

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Yes.

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Some days I write, I'm grateful for my health.

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My goal is to finish the report.

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My positive thought is I can handle challenges.

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Simple but powerful.

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And it only takes five minutes.

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Anyone can do that.

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Anyone can.

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You don't need a fancy journal, just a notebook.

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Even your phone notes app works.

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Good point.

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Don't wait for perfect tools.

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Start with what you have.

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What's step seven, Robert?

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Step seven.

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I make and eat a real breakfast, not a rushed coffee.

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A real meal.

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What do you usually eat?

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What's a good morning breakfast for you?

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I keep it simple.

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Usually eggs and toast, sometimes oatmeal with fruit and tea.

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Good protein and energy.

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And you eat sitting down, not standing or running.

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Yes, sitting down, at my table.

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No television, no phone, just eating and tasting my food.

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Mindful eating.

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You're really present through your whole morning.

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That's the theme I'm noticing.

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You're right.

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I never thought about it that way.

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But yes, every step is about being present.

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So your routine is wake early, no phone, cold water, drink water,

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stretch, journal, and eat breakfast.

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That's about an hour total.

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Yes, about one hour.

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By 7, I'm dressed and ready for work.

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But I feel completely different.

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Tell us the difference.

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How has this changed your life after two months?

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Emily, everything changed.

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I have more energy all day.

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I don't need three coffees anymore.

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Just one in the morning.

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That's wonderful.

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Your body found natural energy instead of depending on caffeine.

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And I'm calmer.

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At work, when problems happen, I don't panic.

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I think clearly.

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My mind is sharper.

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Because you started the day in peace, you didn't start in chaos, so you carry that peace with you.

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Yes, exactly.

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And I sleep better at night now.

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I fall asleep faster, I wake up less.

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The good morning creates a good day, the good day creates a good night, then a good night creates another good morning.

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It's a beautiful cycle, the opposite of my old bad cycle.

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Friends listening, I hope you're getting inspired.

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You don't have to copy Robert's routine exactly.

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Create your own.

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That's important.

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Maybe you can't wake up at 6.

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Maybe 7 is better for you.

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That's okay.

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Or maybe you don't like journaling.

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You can try meditation instead, or listening to calm music.

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Exactly.

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The key is to have a routine.

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Something consistent.

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Something that makes you feel good.

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Consistency is more important than perfection.

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Even five minutes of routine is better than no routine.

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I want to tell listeners something.

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The first week was hard.

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Two days, I failed.

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I woke up late.

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That's normal.

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Change is difficult.

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What did you do when you failed?

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I didn't give up.

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I just started again the next day.

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No judgment, just trying again.

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That's the right mindset.

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Progress, not perfection.

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Every day is a new chance.

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Thank you, Emily.

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And thank you to everyone listening.

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If you try this, please share your experience in the comments.

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Yes, comment below.

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Tell us what time you wake up, what's your morning routine.

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We want to hear your stories.

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And if this episode helped you, please click like and subscribe to Small Talk Podcast.

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We create new lessons every week.

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I think that's all for today.

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We talked about morning routines, how they work, and why they matter.

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Remember, your morning sets your tone.

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Take control of your first hour.

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Your whole day will change.

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Start small.

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Maybe tomorrow just drink water first, then add stretching next week.

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Build slowly.

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Small steps create big changes.

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Be patient with yourself.

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Thank you all for listening.

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Until next time, take care of yourselves.

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Goodbye, everyone.

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See you in the next episode.

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Have a beautiful day.

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: Morning Routines That Change Lives | English Podcast for Easy English Conversation | A2 English - Aprenda a falar inglês com vídeo

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O que é a Técnica de Shadowing?