Практика Shadowing: Do This First Thing in the Morning… and Your Life Will Change Immediately! | Mel Robbins - Изучайте разговорный английский с YouTube
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I created this course called the Million Dollar Morning.
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I created this course called the Million Dollar Morning.
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Whether you want to make a million dollars a year or in a morning,
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or whether you want to wake up and feel like a million bucks.
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Because it's not when you wake up that matters,
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it's how you wake up that matters.
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What's interesting about creating a better life is that you don't do that over the course of years.
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You do that with the decisions that you make every day.
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And if you do not prioritize it,
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the world will steal it from you.
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It's one thing to talk, talk, talk and think.
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It's another thing to actually take action.
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In today's world, where you have the internet,
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you can literally learn, launch, do anything.
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The only thing that's truly stopping you are the limiting patterns that you think,
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the self-doubt, the fear, the habits that you have.
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And you can break them.
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you can break them five seconds at a time.
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So worrying, if you let it go unchecked,
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what will happen is you will get used to worrying.
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You will get used to living in a state where you're slightly agitated all the time.
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So physiologically, being excited is the exact same thing as being afraid.
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Your body doesn't know the damn difference.
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The only difference between excitement and fear is what your brain says.
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And the problem is if you have a habit of worrying,
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guess what you're gonna tell yourself is going on.
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That you're not excited, that something must be wrong.
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Oh gosh, why would you say something's wrong?
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Because you got a habit of saying that all the time.
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If you basically, right before you're about to do something,
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take a test, run a race,
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public speaking, a business negotiation,
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ask somebody to marry you,
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whatever it may be that get your heart racing, just do this.
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Go, I'm excited.
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I'm excited to give that speech.
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I'm excited to ask him or her.
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I'm excited to do this race.
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I'm excited.
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Because what happens is you give your brain context,
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so your brain doesn't escalate the stuff going on in your body.
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Your brain's not worried.
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So you can combine this with a five-second rule.
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If you start to feel your heart racing,
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5, 4, 3, 2, 1,
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to awaken the prefrontal cortex,
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and then start going, I'm really excited to do this.
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I'm really excited to do this.
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Another technique that you can use is ask interrogatory questions,
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where instead of giving yourself a pep talk,
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say, well, why am I ready to do this?
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Why am I ready?
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Because that'll force you to answer the question, which then convinces you.
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So why am I ready to close the sale?
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Why am I ready to give this speech?
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Why am I ready?
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So those are two strategies that you can use backed by science
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that are proven to actually make your performance be much better.
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Now let's take it a step further to anxiety.
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Anxiety is what happens when the habit of worrying spins out of control,
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your body gets really agitated,
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and then you allow your mind to escalate it into a full-blown panic attack.
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And the problem for your brain is that your brain can't look around and say,
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holy cow, we almost got hit by a car.
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Your brain's saying, what the hell is wrong with her?
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And so now your brain has a problem,
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because what's your brain's job?
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It's designed to protect you.
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So your brain will now do whatever it can to magnify the problem.
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It'll start telling you all kinds of crazy stuff because it can't figure out contextually what the hell's going on.
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She's just making coffee, now her heart is racing and she's breathing really,
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holy cow, maybe she is having a heart attack.
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That is the spotlight effect in your brain,
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now taking control and magnifying everything to get you out of whatever it was.
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So here's how you use the five-second rule.
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You use it to stabilize your thoughts before the panic escalates.
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And then what happens is it drifts into worry and then it disappears.
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So the second you feel worry,
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you catch it, you train yourself to do that if you start feeling yourself getting,
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you know, your heart racing,
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5, 4, 3, 2, 1,
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and just give yourself an anchor thought,
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literally, of you being okay.
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So the second that you feel yourself getting nervous,
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5, 4, 3, 2, 1,
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and then your anchor thought is a vision of what you're going to do when you get to where you're going.
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I used to be terrified of flying.
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And so I started using this strategy with the plane.
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So when I get on the plane tomorrow to fly back to Boston,
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I'll think about walking in the house and the place is like a disaster.
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It'll look like everybody's stuff got loaded into a cannon and fired all over the,
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you know, first floor.
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And so if we hit turbulence,
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5, 4, 3, 2, 1,
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I'll think about that vision because cognitively for my brain,
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if I'm walking in the house and it's a disaster,
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the plane made it.
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Instead of trying to make yourself perfect in every area,
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it's so much easier when you accept the things
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that you're terrible at or that are your weaknesses or that are the things about your wiring,
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instead of fighting those things, actually trick it.
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Because the truth is that you're never going to feel ready to make these changes.
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You're never going to feel like doing them,
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but you can always make a decision that's always in your control.
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Staying with somebody that treats you like garbage is a decision.
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Staying at a job that you hate is a decision.
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Staying in the body that you are not proud of is a decision.
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Is it going to be easy?
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No, it's not going to be easy to change.
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It's simple.
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It's your job to push yourself.
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One 15-minute workout makes a big difference in your health.
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when you make this a part of your week,
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you're going to have a great week and you can get it in if you plan.
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And if you say, all I'm asking of myself is one,
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one really good workout, one of my favorite yoga classes.
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And how are you going to get that in?
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You're not going to do it while you're standing there with your brain dump.
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You're going to plan for it.
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Just one workout a week helps make it a great week.
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You know what else I love that makes for a great week?
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Plan time for rest.
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Just find one moment of quiet for you.
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Can you pick a night after work where you can just do something for you?
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my only requirement is that you're not looking at your phone.
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Could you make a cup of tea or make a mocktail?
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Do you have a book that you're reading
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that you would love to just sit down in your favorite chair
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and do that instead of turning on the TV or doom scrolling?
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Don't be listening to anything.
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If you have your phone,
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keep it in your pocket.
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Don't be looking at it.
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And here's why, because what's on your phone is not your dreams.
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What's on your phone is stuff that's been designed by people that study game theory.
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You know why you check your email all the time?
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All the time.
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You know why you're constantly looking at your phone?
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It's called random rewards.
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It's a psychological principle that explains why we pull slot machines.
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Because every six or seven times,
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we get a little random reward,
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so we keep going back.
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What constitutes rest is not being on your device.
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One of the reasons why we doom scroll on social media
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and hours can go by is because it kind of lulls you into this trance,
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and we mistake it for rest.
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That's not rest at all.
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It's actually keeping your brain really wigged out and active and keeping your nervous system on edge and screwing with your dopamine.
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That's what it's doing.
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So that's not rest.
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What I'm talking about is scan your calendar.
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And I want you to find a time this week where you can give your brain and your body a little rest.
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I mean, if you're like me,
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you think that rest gets nothing done and therefore you don't want to do it.
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You think that you got to always be doing something.
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You're just sitting there, feet are up, reading the paper.
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If you're doing that, you're getting something incredibly important done.
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A short period of rest,
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even just 10 minutes, can activate your body's parasympathetic nervous system.
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Parasympathetic nervous system is basically your calm, resting, confident state.
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This is the opposite of fight, flight, or freeze.
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Your parasympathetic nervous system is just this rest and digest,
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and it helps you counteract your stress response.
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And see, your stress response is on all day long.
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So the first thing that happens when you put your feet up
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and you just rest is that it It reduces stress levels.
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You are intentionally flipping the switch between the world that is stealing your energy and stressing you out
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and your inner world where you have the capability of resting and putting yourself back into a de-stress state.
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You're increasing your mental clarity and focus.
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I mean, the fact is you need to give your brain a boot.
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It's just like turning your phone off.
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Turn the thing off, give it a reset,
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and then you power it back up.
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So when you're resting, you're actually increasing your ability to process things,
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to face the rest of the day and prevent stress-related illnesses.
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And if you do not prioritize it,
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the world will steal it from you.
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And so if you feel burnt out,
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if you feel constantly on edge,
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if you feel chronically overwhelmed, you're procrastinating so much.
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You're going to tell yourself you don't have time to rest.
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I'm going to tell you,
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you can't afford to not rest.
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You got to take this part of your critical life and health back.
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And the only way it's going to happen is if every weekend you look at this checklist and you're like,
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oh yeah, yeah, yeah.
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I got to fight back.
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I got to do this act of defiance.
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I got to rest in a world that is telling me I need to be constantly doing something.
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That's not true.
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Start to make this a part of your week.
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And when you make this a part of your week,
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you're going to have a great week.
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Go you.
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And finally, connect with someone.
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Look at that calendar.
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When can you connect with somebody?
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Do you have time to meet for a coffee?
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I mean, are you even leaving the house these days?
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So if that's you, I'm the same kind of person.
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You know, I like my house and I also can just get
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so stuck in here because I'm always working or busy doing something that then I'm like,
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oh my God, I haven't left the house.
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Can you take a walk with somebody?
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Because it's not just the people that you see on Zoom or at work that matter.
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What about the people in your life that bring you meaning?
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And so if you look at your calendar,
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now you can find a time to either invite somebody over for dinner
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or go out for dinner or make a date to go to a museum.
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And the reason why this is cool is because if you have the time,
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oh, I'm going to go to this yoga class.
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This is how you can get a twofer in.
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Now that you have the time in mind,
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now you can reach out to somebody and say,
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would you like to meet up for coffee?
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Would you like to get together and cook dinner?
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And because you have this spot in your calendar,
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you can now make it happen.
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This really matters.
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It really matters.
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First of all, because I know you don't see your friends as much as you want to.
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And it matters because making friends
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and keeping friends tight as an adult is really challenging
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because everybody's super busy and everybody's drained and everybody's moving in a million directions.
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And so it's really hard to organize.
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But this matters.
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And if you don't go through this checklist at the beginning of every week and plan for it,
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the connection starts to fade and you start to feel like you don't see your friends and you don't have friends.
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And it's not true.
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They're there, but you have to,
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in a world that's going to steal your time and energy and joy and focus,
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you have to steal it back.
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You need relationships to make you happy and healthy.
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Close relationships, more than wealth,
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more than fame, more than anything,
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are crucial for you to have a happy and healthy life.
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That's why we're going to put them on the checklist.
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And relationships protect you from life's challenges.
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They help delay mental and physical decline.
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This truly is the guarantee and the checklist to make the next week of your life a little bit better,
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a little bit brighter.
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But again, remember, you have to get it out on paper.
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You have to plan for it.
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Otherwise, it's not happening.
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People who were lonely had earlier health decline and were less satisfied with their life.
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But it's so easy to have your time and what's important robbed from your attention.
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And instead, you find your days just filled with this meaningless nonsense
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or other people's emergencies or your energy drained by stupid stuff.
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It's happened to me.
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And this checklist summarizes into action the foundational research that creates the building blocks to not only a great week,
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but a much better life.
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And what's interesting about creating a better life is that you don't do that over the course of years.
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you do that with the decisions that you make every day.
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And everybody that you admire,
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everybody, and the list is the same for everybody.
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Oh, Oprah Winfrey, and I want to be like Tom,
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and I want to be like Branson,
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and I want to be like Jay-Z,
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and I want, like, everybody's list is this.
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Bill Gates, and do you know what those people do?
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They do not have the habit of hesitating.
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They trust themselves.
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В видео "Сделай это первым делом утром... и твоя жизнь изменится немедленно!" Мел Роббинс обращает внимание на то, насколько важно начинать утро правильно. Она делится концепцией «Миллионного утра», подчеркивая, что не только время пробуждения имеет значение, но и то, как вы просыпаетесь. Мел утверждает, что создание лучшей жизни — это не процесс, который длится годами, а результат ежедневных решений. Страх и сомнения мешают достигать успеха, но они могут быть преодолены, если учиться действовать каждый день. Эта философия прекрасно подходит для изучения английского, ведь вы можете развивать свои навыки через регулярную практику и принятие решений для улучшения.
Топ-5 фраз для повседневного общения
- «Я взволнован» – используйте эту фразу, чтобы заменить страх и неуверенность.
- «Почему я готов это сделать?» – задавайте себе этот вопрос, чтобы усилить мотивацию.
- «Я excited» – замените слово «испуган» на «взволнован», чтобы изменить восприятие ситуации.
- «Давайте попробуем!» – этот призыв активирует позитивный настрой для любых начинаний.
- «Я готов!» – демонстрируйте свою уверенность, используя эту простую фразу.
Пошаговое руководство по шадовингу
Шадовинг – это эффективный метод, который поможет вам улучшить произношение английского и уверенность при разговоре. Ниже приведено пошаговое руководство по шадовингу, основанное на уроках этого видео:
- Выберите фразу: Начинайте с одной из фраз, представленных выше, и запишите ее.
- Прослушайте: Воспроизведите фразу в аудиоформате и внимательно послушайте произношение.
- Повторите: Попробуйте повторить фразу сразу после прослушивания. Не бойтесь экспериментировать с интонацией.
- Запишите себя: Запишите, как вы произносите фразу, и сравните с оригиналом.
- Регулярная практика: Занимайтесь шадовингом каждый день, чтобы улучшить свои навыки и сделать английский более естественным.
Регулярные занятия с помощью методики shadow speech помогут вам уверенно говорить на английском. Помните, что ключ к успеху — это действия и решительность. Используйте возможности, которые предоставляет интернет, чтобы учиться и развиваться!
Что такое техника Shadowing?
Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.
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