Prática de Shadowing: The Art of Systems | James Clear - Aprenda a falar inglês com vídeo
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So if you're building a habit, there are roughly four different stages that every habit goes through.
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Cue, craving, response, and reward.
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So pretty much every habit follows that cycle.
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And you can see that, you know, this paperclip strategy does kind of play into this a little bit.
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I came across this guy named Trent Durstman.
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He had this job where he was a stockbroker in Abbotsford, Canada.
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And he had this one simple habit
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that he used to end up becoming the top performer in the firm
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and building the biggest book of business there over like the next couple of years.
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And it was this simple strategy of paperclips.
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So all he did is whenever I make a call,
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I'm going to make a sales call and then I'm going to take one paperclip and then move it over.
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And then I'm going to make another sales call.
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I'm going to take another paperclip and move it over.
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And he had a hundred paperclips in the jar.
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And his goal every day was to move a hundred from one jar to the next.
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And that was all he did.
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And with that one simple habit, he ended up building this huge book of business.
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Q, you have the paperclips on the desk, right?
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So like, not only do you want to make the sales calls for a business standpoint,
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but you also have these staring at you every morning when you come into your desk.
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And so it's a little bit of a visual reminder.
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Reminds you, prompts you, just think, okay, all right, I do want to make these calls and try to drive more business or,
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you know, build up the, make another successful sales call.
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That craving gets you to pick up the phone, which is the actual response.
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And then the reward is I get to move the paperclip over.
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And now I feel like, yeah, you get the little ting, jingle in your ear of the paperclip hitting.
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And, you know, it just adds to the reward effect.
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What I think is most interesting is how do we take this, how do we take these four steps that basically all behaviors go through
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and then translate it into something that we can use and apply in daily life and work.
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I learned when you said that ambitious people, they have lots of aspirations, lots of habits they want to start.
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I was thinking about myself and thinking, there's probably 30 habits that I would like to acquire.
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I'd want to be better at writing.
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I want to be a runner.
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I want to be better at speaking.
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I want to
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be a better friend and be more attentive with my friends and all of these new habits that I want to pursue.
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How does one know which one to aim for first?
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Is there a framework for knowing?
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I do think there's some level of strategy,
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which is a good place to start is by asking yourself which habits are upstream from other good things happening.
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So, for example, I know that if you were, maybe the question to start with is, when you live a good day,
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when you feel dialed in, when things are like rolling along well for you, what tends to be part of that day?
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Sleep.
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You know, okay, great.
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So that's, you know, I would say for me, sleep is definitely one.
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I would say getting my workout in and usually reading and writing are part of it,
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but I think I could just boil it down to reading.
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If I just read like 10 pages, that often sparks the writing.
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It's like reading is like the fuel for writing for me.
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So I could say, get a workout in and read for five minutes or 10 minutes.
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Those are the two things that are part of a good day.
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And what happens is they're upstream from a lot of other good things happening.
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For example, if I get the workout in, yeah, I feel good.
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I get the benefits of the workout, but I also have a post -workout high for like an hour or two.
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So my focus and concentration is better.
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I sleep better at night because I got the workout in.
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Now I'm tired.
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I tend to eat better when I work out.
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It's when I'm not working out that I eat terribly.
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I don't know.
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It's kind of like I don't want to waste it or something.
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So at no point was I trying to build better focus habits or sleep habits or nutrition habits.
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Those just came kind of as a natural consequence of getting the workout in.
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So what are those things that you do that are upstream from other good things happening?
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I think those are good like anchor habits to start and focus on.
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If I could add another one for myself, I would say it's a little bit of time.
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It's really just time to think, but it's time to reflect and review.
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There's this interesting thing that happens.
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If you have a really good work ethic, if you have a strong work ethic and working hard has gotten you far in life,
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it kind of becomes a crutch.
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For a long time, I was like, if I ever had a problem, I was like, well, I'll just work my way out of it.
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I'll just work harder on it until I figure it out.
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And that's great.
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That's really powerful for a lot of things.
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But at some point it breaks, you know, like you can maybe if you really try,
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maybe you can work 10 % harder or 20 % harder, but there's some limit.
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But if you work on the right thing, well, you could get 100x the result or 1000x the result.
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And so if you just keep your head down and work hard,
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it's very unlikely that you'll be spending your time in the highest and best way.
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and the only way to figure that out is to have time to reflect
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and review time to think you know
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so you need enough time to think to figure out what should I be focused on next
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and so I think
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that is almost all it's almost reflection review is almost like the meta habit
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that is above all others because if you give yourself time to reflect
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and review then you can troubleshoot your habits
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and figure out how to adjust them you start thinking even
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if you don't say this explicitly you think like what would peak performance look like you know
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if I could really get my habits dialed in.
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What could I do?
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And you start imagining five,
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six, seven things that you would do and what all of them would look like in their perfect form and so on.
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And I think instead of asking ourselves, what could I do on my best day?
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It's better to start by asking, what can I stick to even on the bad days?
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And that becomes your baseline.
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That becomes the first step.
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And now that you have this floor that is achievable, even when you're tired, even when you're exhausted, even when you don't have much time,
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now you can show up and feel like you're succeeding you know and then you can progress from there.
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One of the most motivating feelings to the human mind is feeling of progress.
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If you feel like you're making progress even
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if it's smaller than what you ultimately hope to do you have every reason to move forward
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but often we become like a victim of our expectations.
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We spend all this time optimizing the perfect plan
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and then expect things to go perfectly out of the gate
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and you had it so built up in your mind
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that once you don't hit that mark in the first or second or third day it falls apart.
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You know, really what we're talking about there is you just need to be okay with being inconvenienced
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or uncomfortable for like five to ten minutes.
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Getting dressed, getting through the rain, getting to your car, getting to the gym.
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The workout is the same that it's always been.
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It's the same, you're in the same gym that you are in the summer when the weather's beautiful or whatever.
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So it's really, can you handle that like five minutes of inconvenience?
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And so many things in life are like that.
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Can you master that little moment?
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And if you can, and you can still get started, that's when you gain an advantage which everybody works out on the good days.
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But on the days when you feel stressed and tired, on the days when the weather's bad and it's kind of inconvenient,
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on the days when you don't really feel like it, can you show up, even if it's in a small way?
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One of my little mantras that I try to keep in mind is reduce the scope, but stick to the schedule.
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So the normal scope might be, I write for 30 minutes.
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And then you look up at the clock and you're like, oh, I only have 15.
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And sometimes what happens in your head is you're like, oh, I don't have enough time to write today.
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Or you're like, oh, I was planning to work out for 60 minutes and you look up and you're like, time got away from me.
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I only have 20 minutes now.
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I don't have time to go to the gym.
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It's easy to talk yourself out of it, but reduce the scope, but stick to the schedule.
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It's like, well, I only got 20 minutes instead of 60.
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So I'll just get in there and do a couple sets of squats and that's it.
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And I've had so many workouts that have been like that, where you're like almost, you know, it's easy to be kind of disappointed.
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You weren't able to do the whole thing that you wanted to do, but you didn't throw up a zero.
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And if you don't throw up a zero, you maintain the habit.
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And if you maintain the habit, all you need is time.
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And so the bad days are more important than the good days in that sense.
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You need to figure out how do you show up even when it's not optimal.
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Is there anything that you've learned, any frameworks, any tactics for making sure you get past
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that first five minutes so you can get into the flow of the habit?
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Yeah, there's multiple things.
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So first thing is try to prime the environment to make the first action easy.
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Prime the environment to make the first action easy.
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So let's say writing, for example.
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I find that for myself, the biggest point of friction is choosing what to write about.
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Once I've actually finally settled, this is the thing I'm writing today, then I can get into it and I'm off and running.
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But I'll sit there for two hours just debating whether it's the right thing to be focused on writing or not.
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You know, should I work on this chapter?
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Should I work on something else or whatever?
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So what I've started to do is sometimes I will write the first sentence of what I'm going to write
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and just leave it on the Google Doc right there and then leave.
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And the next day when I come back, I'm already in, right?
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Like it's already the first sentence is already written.
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So now I'm just writing the next piece of what's coming rather than trying to choose what to write about.
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Another one that I've done sometimes is I will write sometimes I'll write the topic
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or I'll write the sentence on a post -it note and I'll put it on top of the keyboard.
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And so when I come into the office, it's right there in front.
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I can't, you know, I got to pick it off the keys to log on to the computer.
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And so it's like, remember, this is what you're writing about right now, you know, so it's just trying to make it easy to get in.
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I have a bunch of readers who do stuff like set their running out running clothes out the night before
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You know, so they're right next to the bed.
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You got your clothes new shoes there I one woman I just talked to her at an event
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She came up afterward and she said I actually sleep in my running clothes
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and I just get out and put her shoes on It goes right out the door,
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but you're trying to prime the environment to make the action easy
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Okay, so how can you set up the spaces that you're in?
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To prime those habits.
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I think one really interesting question to ask
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Walk into the rooms where you spend most of your time each day your office your living room,
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your bedroom, and then look around and ask yourself, what is this space designed to encourage?
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What behaviors are easy here?
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What behaviors are obvious here?
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And the good habits that you say you want to build, are those the path of least resistance?
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Is that the obvious thing in this environment?
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And if not, maybe you can make some adjustments to try to make the good habit easier
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and the distractions maybe a little bit harder.
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So that's first thing, prime the environment to make the action easy.
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Second thing is if there's like one principle that is probably the single most important for building habits, it's make it easy.
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Just scale it down and make it easy.
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I refer to it sometimes as the two minute rule.
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So take whatever habit you're trying to work on, you scale it down to something that takes two minutes or less to do.
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Read 30 books a year becomes read one page or do yoga four days a week becomes take out my yoga mat.
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sometimes I will mention this to people and they resist a little bit, you know, they're like, okay,
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buddy, like, I know the real goal isn't just to take my yoga mat out, you know, no, I'm actually trying to do the workout.
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So this is some kind of mental trick.
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And I know it's a trick, then why would I fall for it basically?
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But there's this guy, I mentioned him in Atomic Habits, his name's Mitch.
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And he went to the gym.
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And for the first six weeks, he had this strange little rule for himself where he wasn't allowed to stay for longer than five minutes.
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So get in the car, drive to the gym, get out, do half an exercise, get back in the car, drive home.
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And you're like, this sounds silly, right?
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Clearly this is not going to get the guy the results that he wants.
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But what you realize is that he was mastering the art of showing up, right?
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He was becoming the type of person that went to the gym four days a week, even if it was only for five minutes.
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And so I think this is kind of a deep truth about habits, which is a habit must be established before it can be improved.
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You know, it has to become the standard in your life before you optimize and scale it up into something more.
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There's that quote from Ed Lattimore where he says, the heaviest weight at the gym is the front door.
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There are a lot of things in life that are like that.
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And so by trying to make it easy to master, easy to get started, then you're in the game.
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Now you're in the arena.
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There's all kinds of things you can improve from there.
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A lot of the time when someone sits down and they want to build a new habit, they don't say this,
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but what they kind of assume is what it would mean to be successful with this habit is
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that I do it for the rest of my life.
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You know, and that if at some point I'm not doing it, then that must mean that I failed or I quit on it.
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But that's not how it is at all.
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Like things have a season, you know, and so habits have to change shape over time.
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Let's take my writing habit, for example.
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The habit that launched my career was I wrote a new article every Monday and Thursday, and I did that for three years.
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So the first three years, 150 articles, you know, write twice a week.
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That was a great habit.
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There were like 2000 word pieces or so.
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But then I signed the book deal for Atomic Habits.
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I didn't have the capacity to do that and also write the book.
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So that had to change.
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I wrote the book for like three years
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and then the book came out and now I write a newsletter once a week and that's much shorter.
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But I kind of feel like my writing habit is maintained that whole time.
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It just changed shape, but that's fine.
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It just needed to shift based on the season.
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But I don't know people, they get so attached to one form of a habit sometimes that they don't realize that it's no longer serving them.
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And I think that's one of the trickier things to give up, is a habit that used to be good for you,
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that used to work well, but no longer serves you in your current season.
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I find that I'm kind of a slow learner with that.
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A fundamental part of life is trade -offs, and you cannot be good at everything at the same time.
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So this is true across projects.
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You choose to try to do seven things at once, spreading yourself thin in seven different ways is very hard to be excellent.
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For me, what I think about is life has a series of seasons and life has a series of sequences.
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So let's say it's not always exactly 10 years, but let's say the big movements in life are roughly 10 -year buckets.
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So for me, building my first business, that was kind of like a 10 -year thing.
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And eventually it led to the launch of Atomic Habits.
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You maybe get five or six of those in your adult life.
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Some of those things make sense to do in a different order than others like
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if you want to travel the world and see a bunch of places
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and party in Ibiza you're probably not going to do
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that in your 60s you know like I mean you can there's no nobody's saying you can't
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but it's some things are probably better sequenced in other
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you know in other spots obviously there's you know especially for women there's a certain limit on
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if you want to have a family what decades that happens in
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so yeah it's just uh it's just a matter of sequencing and prioritization
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if you look at the like tapestry of your life what do you want the big movements to be
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and where do those seasons need to slot in.
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Yeah, it's a, it's a, there is no right answer, but it's interesting that as soon as you realize it's a finite number,
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and as soon as you realize that trade -offs are always going to be a reality, you have to deal with that in some way.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “The Art of Systems”. Este vídeo tem 240 frases e 3260 palavras para praticar shadowing. A fala dura 13:51. O falante fala rápido, cerca de 235 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 |
|---|---|---|
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| workout substantivo | /ˈwɝk.aʊ̯t/ | treino, malhação |
| reflect verbo | /ɹɪˈflɛkt/ | refletir |
| sequence substantivo | /ˈsiː.kwəns/ | sequência |
| reward substantivo | /ɹɪˈwɔɹd/ | recompensa |
| scope substantivo | /skəʊp/ | âmbito, escopo |
| yoga substantivo | /ˈjoʊ.ɡə/ | ioga |
| cloth substantivo | /klɒθ/ | pano, tecido |
| upstream adjetivo | /ʌpˈstɹiːm/ | montante |
| trick substantivo | /ˈtɹɪk/ | artimanha, truque |
| desk substantivo | /dɛsk/ | escrivaninha, carteira |
| roughly advérbio | /ˈɹʌf.li/ | rudemente, precariamente |
| framework substantivo | /ˈfɹeɪm.wɜːk/ | esqueleto, estrutura |
| shoe substantivo | /ˈʃu/ | calçado, sapato |
| inconvenience substantivo | /ɪnkənˈvinjəns/ | inconveniência, incómodo |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| figure out verbo | descobrir, deduzir | |
| end up verbo | terminar, acabar | |
| get out verbo | sair | |
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| come back verbo | voltar | |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| fall apart verbo | cair aos pedaços | |
| give up verbo | render-se |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- I'd want to be better at writing.
- What could I do?
- Can you master that little moment?
- You know, should I work on this chapter?
- Should I work on something else or whatever?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to end · used to be · used to work |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has gotten · it's always been · I've had |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | being inconvenienced · is already written · wasn't allowed |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | phone, which is · habits, which is |
Pronúncia para ficar de olho
O falante usa 70 contrações e formas reduzidas, como you're, I'm, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: cloth /klɒθ/, ethic /ˈɛθ.ɪk/, thin /ˈθɪn/
- Os sons de “sh” e “zh”: shoe /ˈʃu/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, reflection /ɹɪˈflɛkʃən/, nutrition /njuːˈtɹɪʃ.ən/, expectation /ˌɛk.spɛkˈteɪ.ʃən/
- Palavras longas — acerte a sílaba tônica: inconvenience /ɪnkənˈvinjəns/, disappointed /ˌdɪsəˈpɔɪnɪd/, fundamental /ˌfʌn.dəˈmɛn.təl/, concentration /ˌkɑn.sənˈtɹeɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: habit /ˈhæb.ɪt/, workout /ˈwɝk.aʊ̯t/, reflect /ɹɪˈflɛkt/, reward /ɹɪˈwɔɹd/, scope /skəʊp/
- /l/ final — a língua toca o céu da boca, não vira “u”: dial /ˈdaɪ.əl/, settle /ˈsɛtəl/, principle /ˈpɹɪn.sɪ.pəl/, fundamental /ˌfʌn.dəˈmɛn.təl/, optimal /ˈɑptɪməl/
- s + consoante no início — sem um “i” antes: scope /skəʊp/, slot /slɑt/, spark /ˈspɑɹk/, stare /stɛɚ/, standpoint /ˈstændpɔɪnt/
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 habit, workout, reflect.
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.