Практика Shadowing: how to RESET after wasting too many days - Изучайте разговорный английский по видео

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Get in divas!

We're making all of our days count from now on.

Yes, even the brain rot days.

If you restarted your life so many times that your own brain doesn't even believe you anymore, then stay with me because the days that you

so -called wasted will be used to create the plan you make to make all of them count.

All of it.

Maybe you're brain rotting right now, but actually that's impossible because we're about to learn something.

But be honest though, how many times have you decided, okay tomorrow's my 5am green juice matcha productivity day

and then you wake up and decide no i can't

when i was depressed and not doing

so good i was going to bed at 8am waking up at 4pm binge watching old shows over

and over again eating junk food to the point where i get sick of myself

and think i will have this gorgeous plan for the next day

and then i would fail the next day it took me

so long to realize the plan itself was actually part of the problem

so learn my mistakes please i want to give you the refresh

i wish someone else had handed me back then

and it's very simple three days

i like to do it over the weekend one task per day

you can start it at four o 'clock in the afternoon anytime it's fine you can even start it

when you're in a bad mood or even

when your house is a mess the only rule is don't count on

that one good day to make up for an entire bad season the bad season is over starting

now no more good and bad if we haven't met yet, hi I'm Mei and this channel is about leveling up physically,

mentally, and spiritually especially if you're rebuilding from a place that felt like rock bottom.

My community is called Stoic Angels and we do the inner work

and the outer work at the same time because one without the other won't last.

Think about it.

But if that sounds like you and what you like, subscribe because I make these videos for you.

I also made a pdf guide for you based on this topic.

It is a companion guide if you will for this video.

You can do the exercises alongside me in this video

if you go download it

and you follow along the rest of the video

we can do it together the new stoic angels membership is out yes you can try it for free

and that's also where you can go download the pdf guide too for free

when you try out the membership

you also get hundreds of other exclusive content on in -depth

self -improvement topics audio subliminals to brainwash yourself to become successful

and journaling exercises to help you notice your hidden patterns help you glow up reach your goals

so sign up for a free trial at stoicangels .com or click my link in the description

The first thing that we're going to do is to separate what happened from the verdict.

So let's grab a piece of paper and write down what actually happened, no adjectives allowed.

For example, I missed two workouts in a row.

I spent the weekend doom scrolling on TikTok.

My project has been sitting there collecting dust since July.

Whatever it is you're feeling bad about, then look at what you're also implying to yourself on top of the objective.

I missed two workouts turned into I can never stay consistent.

I haven't finished my project turned into I'm wasting my potential like whoa like who told you

that who came up with that do you notice like how many automatic assumptions

that we make about ourselves right there because these are all assumptions

and do you notice how different those are one is a fact

you can work with the other one is a verdict on your whole life

and your whole personality like oh my gosh like you didn't fold your laundry

so you must be a failure i mean

if you ask me like obviously yeah you can't fold your laundry

while your brain is automatically sentencing

you to life in prison as a failure your brain is

like my whole future is collapsing in front of me right now

and you want me to put a cup in the dishwasher?

I mean, yeah, yes.

Because the cup is actually something that you can move right now.

But your whole life is a bit too heavy to pick up at 4 o 'clock in the afternoon.

I have ADHD too, which in a nutshell makes everything worse or at least everything more complicated.

So in order for me to get to where I want to be, I do what I have to do to get things done.

And no, I do not fold my clothes.

They go into highly organized piles in my closet drawers.

And I know some of you guys may think that being hard on yourself is also what keeps you going.

Like if you go easy on yourself, you'll just lie down and sleep forever.

Well, that's not true.

There's a study out of UC Berkeley where people failed a really hard test

and the ones who are nudged to be more self -compassionate

about it actually ended up studying longer for the retake than those who are mean to themselves.

Less cruel and kinder didn't make them lazier.

It's actually the opposite.

It actually made them more willing to try again.

Sometimes our animal brains take over which makes us pain averse.

I train myself like I'm training a dog.

You have to encourage yourself to keep going with rewards,

little treats, but punishment though is useless because it makes you even more scared to do the work.

So let's try this on for a change.

This got away from me, now I'm going to make it easier to come back.

You are taking responsibility without casting yourself as the villain and making judgments about yourself.

Speaking of making it easier to come back, something that's helped me is having one little routine with a clear start and a clear end.

So even on the days where my brain is chaos, there's one thing that I do know how to do from point A to point B.

This part of the video is sponsored by OmniLux and this is the OmniLux Contour Face.

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So what I like is that it's not pretending to be a miracle because you still have to show up consistently.

If you don't use the mask, it doesn't work, right?

But when you do show up though, it's 10 minutes on the normal morning or evening, which is easy enough.

I wear it while I make my morning coffee consistency over one big dramatic overhaul.

Bonus, I feel nice and cozy when I'm wearing it, and when I'm done with it, I got one thing done for the day,

which sets the tone for the rest of my days.

The mask itself is also so portable that I can pack it up if I'm going away and I'm traveling.

So if you've been curious about red light therapy,

scan the QR code on screen or use my link below with code MEIALISSUZUKI10 for 10 % off.

100

Thank you to Omni Lux for sponsoring this video.

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On day one, we're removing one source of friction because we're doing this one step at a time to make things easier.

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So pick the one thing that yells at you every time you walk past it, like the closed chair.

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Come on, guys.

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We all have the chair

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or the suitcase from a trip three weeks ago that's basically furniture at this point

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or that one excel spreadsheet thingy you've been avoiding on purpose because it gives you anxiety.

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That happens to me a lot too.

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So pick one, set a timer if you want, and give it a finish line that you can see. For example,

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clean my apartment is not a finish line that's practically a fact of life honestly

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but clean the desk so I can put my laptop on the desk is a finish line.

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Here's another example fix my sleep is a wish

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i'm charging my phone in the living room tonight instead of next to my bed is a very clear action

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and if there's any boring basic things you keep neglecting

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or skipping like eat a real meal take a shower change out of the clothes

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you've been sitting in since yesterday

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you do not have to earn basic self -care by being

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productive first in fact those things actually help you become even more productive now here's a warning

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because i know you start cleaning your desk you find an old notebook

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or something and you get inspired 45 minutes later you're comparing planning apps

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and color coding your whole life stop the assignment was clean the desk finish the desk

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you can have a cute iphone widget dashboard transformation later

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and that's also what the stopwatch is for

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so after you're done focusing on that one thing you can stop the timer

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and write down exactly what you just did

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and not what else is left to do

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because your brain will figure out what's left all on its own is

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so good at that but right now we're giving it one piece of proof

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that you just did something day two make one promise small enough to keep

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so pick one thing you want back in your life

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and make it so specific even a stranger can tell you just did

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that so be healthier is too vague walk after lunch is specific get my life together again too vague

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but work on my to -do list before i open up instagram specific enough then right now while you're still

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Go calm and collected, make a bad day version, a fallback plan if you will.

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If the normal version is 20 minutes, do 2 minutes, like what's the 2 minute version?

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If it's cooking dinner, what's the meal you can make while you're basically unconscious?

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Decide this right now because tired 8pm unconscious you is not a proper strategist.

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In fact, tired 8pm you wants fast food and Netflix, I know I do.

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So think about the people you trust the most.

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You don't trust them because they once made some huge promise to you one time, but you trust them because what they say

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and what they do usually matches up self -trust works exactly the same way

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so forget about discipline like think of it as you're rebuilding your credit score with yourself it takes time

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but it's one step at a time and you're gonna get there

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so let's say 10 minutes on the treadmill you do 10 minutes

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if you want to keep going amazing

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but don't quietly move the goalpost to an hour and a half

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and then decide you know what that 10 minutes was not good enough

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That's how every promise becomes impossible to keep

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and that's how we keep disappointing ourselves because our expectations keeps getting moved up like we're moving the goalposts.

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In fact, we can do a million things, right?

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But we can't do everything.

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We need to rest our minds and take our breaks and we need to take breaks.

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Day three, stop rebuilding the same wall and look back on what made days one and days two easier or harder.

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So let's be detectives here.

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Did you forget?

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Were you hungry when you forgot?

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Was the task too daunting or vague?

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Did you pick a bad time?

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Those are four different problems with four different fixes.

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So we're going to work through them one by one.

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If you forgot, put the reminder where your eyes already go to.

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It needs to be visible.

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Too exhausted, smaller action, or a different time.

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Because maybe you do need to rest and that's fine.

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If you didn't know where to start, write the first physical step that you can take.

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If your phone keeps distracting you, then the phone goes into another room before you start.

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Stop answering every obstacle with, I need to try harder.

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You don't need more willpower, but you need something to move.

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This is also why I love tracking things.

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Like for example, yes, I still track my meals sometimes, even though I'm at my goal weight.

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For those who ask what I use, I use Lose It to snap a photo of my meals and then keep an eye on my habits.

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But the point of tracking anything at all, including on all of these trackers to have information

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this is not a report card like for example you can say like i can start later on days

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when i didn't prepare the night before and that's very useful

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but oh my god i forgot i'm the worst tells you nothing

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and it is so unhelpful then we decide what you're allowed to leave behind

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because sometimes a reset fails

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because your heart clearly doesn't want to do it like let's be real about

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that okay like you might still be carrying goals from an

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older version of yourself like the 5 a .m thing

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or some business idea you feel guilty about every time your domain renewal email comes back up.

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Everything I say I mention it from experience.

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Like for example I wanted to be a tattoo artist for a long time.

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I spent months and months learning the skills and I started tattooing myself

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and everything but low -key I didn't want to start doing it on other people.

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So every day that I wasn't practicing kept eating away at me

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and me knowing that I couldn't advance

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because low -key i did not want to tattoo other people like

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that was just

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so crushing to me until one day

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i had to give away all of my equipment to another tattoo artist who could actually use it

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and after that i was free so look at your list

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and decide which things still matter to you which ones only matter

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because you already spent so much time on it and

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which ones belong to somebody else's idea of a good life

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but not yours we're going to choose one thing to continue one to postpone

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and one to stop pretending you're doing that last one stop pretending

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that you're doing it it gives you so much time and

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so much room back because something

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that you decide to release is also completely different from a task

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that you're silently avoiding every day

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because the former is a decision the other is dead weight

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that you carry around without admitting it to yourself and

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if you've been struggling to function for a long time please

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hear me out on this getting support can be part of the reset.

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I have been through depression where someone telling me just be

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more disciplined did nothing for me in fact like my depressed brain was just like what does

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that even mean i hate that

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so a simple three -day plan does not have to carry everything

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and you deserve help before it becomes a crisis now let's run

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it back day one remove one source of friction day two keep one tiny promise to yourself

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and day three fix whatever made it hard that's your reset

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and you can run it back anytime you need to and

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because you will have another messy day i still do all the time.

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The goal for us is not to stop falling off

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but to come back and bounce back without turning one bad Tuesday into a whole month of punishing yourself, beating ourselves down.

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If you want to keep coming back with support, especially support from me, I just launched Stoic Angels,

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my membership platform, and honestly it feels like this is my calling.

218

I spent almost a year building the platform but I've been practicing this method for years.

219

I've created four modalities surrounding it or methods if you will.

220

They all work together.

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Illuminations are in -depth highly research informed lessons

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so you actually understand why you do the things

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you do catalysts are guided sessions we do together in real time for the days

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you can't get started alone excavations are journaling

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and self -inquiry to get to the bottom of what's actually really keeping you stuck

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and transmissions are subliminals and affirmation audio you can put on

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and you're just subconsciously rewiring your brain while you go about your day

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so we're programming our minds rewiring the automatic stuff

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that runs on autopilot and learning it deeply enough to apply it to real messy life.

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This is completely separate from my YouTube and Patreon memberships

231

which are going away by the way and you can start your free trial today and find it in my video description.

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Now if you're still here comment your one small reset for today

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that you want to start with something you can actually finish before bedtime.

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I read all my comments

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and in fact one of my goals is I'm going to work harder to respond to you guys in my comments.

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In fact I've been doing that for a while I don't know

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if you guys know this and also if you're someone who keeps refusing to live the same live over and over again,

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make sure to subscribe if you haven't already.

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I believe you knew all angels.

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You got this and I'll see you in the next video.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «how to RESET after wasting too many days». В этом видео 240 предложений и 3008 слов для шедоуинга. Речь длится 14:01. Говорящий говорит быстро, около 215 слов в минуту, поэтому звуки часто сливаются и сокращаются. 85% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
desk существительное	/dɛsk/	пи́сьменный стол, стол
meal существительное	/ˈmiːl/	еда́, пи́ща
membership существительное		чле́нство, принадле́жность
angel существительное	/ˈeɪ̯n.d͡ʒəl/	а́нгел
reset глагол	/ɹiːˈsɛt/	перезагружа́ть, перезагрузи́ть
mask существительное	/mæsk/	ма́ска, личи́на
tattoo существительное	/tæˈtuː/	татуиро́вка, нако́лка
fold глагол	/ˈfəʊld/	перегиба́ть, перегну́ть
rebuild глагол	/ɹiːˈbɪld/	перестра́ивать, перестро́ить
vague прилагательное	/veɪɡ/	нея́сный, нечёткий
topic существительное	/ˈtɑpɪk/	те́ма, предме́т
audio прилагательное	/ˈɔ.di.oʊ/	а́удио-, звуково́й
automatic прилагательное	/ˌɔː.təˈmæt.ɪk/	автомати́ческий
discipline существительное	/ˈdɪsəplɪn/	дисципли́на, дисциплини́рованность
productive прилагательное	/pɹəˈdʌk.tɪv/	продукти́вный, производи́тельный

Фразовые глаголы, которые вы услышите

Слово	Значение
come back глагол	возвраща́ться, возврати́ться
go away глагол	уходи́ть, уйти́
show up глагол	объявля́ться, объяви́ться
write down глагол	запи́сывать, записа́ть
come up with глагол	придумывать, приходить в голову
end up глагол	зака́нчиваться, зако́нчиться
figure out глагол	разбира́ться, разобра́ться
leave behind глагол	оставля́ть, оста́вить

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

I train myself like I'm training a dog.
Were you hungry when you forgot?
Did you pick a bad time?

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Present Perfect Continuous have/has been + -ing — действие началось раньше и продолжается	has been sitting · you've been avoiding · you've been sitting
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	was depressed · is called · are nudged
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	ones who are · those who are · over which makes
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	haven't met · haven't finished · you've been

Произношение, на которое стоит обратить внимание

Говорящий использует 75 сокращённых и редуцированных форм, например you're, I'm, we're. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: assumption /əˈsʌm(p).ʃ(ə)n/, unconscious /ˌʌnˈkɑnʃəs/, friction /ˈfɹɪkʃən/, punishment /ˈpʌnɪʃmənt/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/
Длинные слова — следите за ударением: automatic /ˌɔː.təˈmæt.ɪk/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, anxiety /æŋˈzaɪ.əti/, inquiry /ɪnˈkwaɪ(ə)ɹi/, consistently /kənˈsɪstəntli/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: workout /ˈwɝk.aʊ̯t/, reward /ɹɪˈwɔɹd/, inquiry /ɪnˈkwaɪ(ə)ɹi/, quietly /ˈkwaɪ.ɪt.li/, whoa /woʊ/
/h/ — лёгкий выдох, а не русское «х»: hungry /ˈhʌŋ.ɡɹi/, habit /ˈhæb.ɪt/, overhaul /ˈəʊvəˌhɔːl/
Звонкие согласные в конце слова — не оглушайте их: pretend /pɹəˈtɛnd/, fold /ˈfəʊld/, rebuild /ɹiːˈbɪld/, vague /veɪɡ/, productive /pɹəˈdʌk.tɪv/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как desk, meal, membership.

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.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: how to RESET after wasting too many days - Изучайте разговорный английский по видео

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