Практика Shadowing: How to Wake Up Early | Robin Sharma - Изучайте разговорный английский по видео
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Hi this is Robin Sharma, the author of The Leader Who Had No Title.
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And I'm in this very special island paradise just off the coast of Africa.
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I've been on this tour and I've come here to write, I've come here to think, I've come here to refuel, I've come here to share a video with you on how to wake up early.
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You know in all my books whether it's The Leader Who Had No Title
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or my YouTube videos or as I travel around the world talking to people at different events.
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People always love this idea of the 5 a.m club.
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They always love this idea of winning the battle of the bed, putting mind over mattress.
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And I guess, you know, we do live in a world of dramatic distraction.
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And there's something very special about 5 to 6 every single morning.
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Very creative people, many of them, whether it's Ernest Hemingway, some of the great states people, many of the great writers,
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painters, they just love this holy hour from five o'clock to six o'clock every single day.
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And so I'm going to dive right into it.
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I mean, this is a very high content video.
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There's some real hard hitting tactics that have helped hundreds of thousands of people
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that I've worked with or that have read my material or heard me talk about this idea.
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And it's really helped them get some traction on integrating the 5am club into their lives.
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And that's my great wish for you because, you know, this is a complete game changer.
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You know, when I started my career, I was getting up at five o'clock.
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I still get up at five o'clock, but it was the thing that one of the best things that I ever learned how to do.
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One of the best habits that allowed me to be really, really productive.
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And same with all the people that I've worked with, whether it's my coaching clients or other people as well.
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So let me get right into it.
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Why should you get up at five o'clock every single morning?
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Well, the first thing I want to say is let's go to what the Spartan warriors taught us.
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And they said, he who sweats more in training bleeds less in war.
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And my point is you need five to six every morning while the rest of the world is asleep to train, to practice, to prepare.
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Prepare your mind, prepare your heart, prepare your character, prepare your spirit.
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so that at 6 o'clock or whenever the time is you walk out into the world, you are not being reactive.
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You have actually taken control of your mindset and your heartset.
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You've reconnected with your values.
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You reconnected with your mission.
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And you walk out in the world and you are literally unstoppable.
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Second reason that I think you should get up
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or I encourage you to get up at 5 o'clock and join the 5 o'clock club
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is science has shown us that willpower is a lot like a muscle.
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And as you go through the day and flex that willpower muscle by making new choices and achieving new little wins, your willpower muscle starts to deplete.
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So what I'm suggesting to you is when you first get up, your willpower is at the strongest.
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And by getting up at 5 o'clock, you can do the things I'm going to encourage you to
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do much more easily than you could later on in the day.
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Another reason why you should get up at 5 o'clock
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or why I invite you
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or encourage you to get up at 5 o'clock is the hour from 5 to 6 is just an extraordinary hour.
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And as a matter of fact, I believe 5 to 8 o'clock every single morning is prime time.
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I mean, you do have the most willpower, you do have the most mental focus, and you do have the most energy.
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And I know you might not believe me on energy.
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Please just let me get to it.
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But five o'clock to eight o'clock, if you use those prime time hours, call them the three golden hours, if you use them well,
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you will get more done in a day that most people get done in a month.
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You will get your fitness to world class.
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You will get your mindset to world class.
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You will really tap in to the well of elite performance that is, it's a gift for you if you know how to get to it.
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And then the final reason I would encourage you to get up at five o'clock
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and spend that one hour in training or practice or personal development, preparing yourself for an incredible day
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because as you know your days are your life in miniature as you live your days
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so you live your life
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So the final reason I would encourage you to do it is you know the rest of the world is asleep
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And getting up at five o'clock gives you just an enormous psychological edge
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You know it's it's it's a primary win
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You get up in the morning you do win the battle of the bed you get out
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and you start your day while the rest of the world is sleeping.
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It gives you this incredible mental confidence.
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It gives you an extraordinary point of differentiation from the mass of people in the world.
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You just feel brave, you feel strong, you don't feel like a victim, you feel like a leader.
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Okay so let me get into some quick tips for you to apply to integrate the 5AM club habit.
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And the first is really all about habits.
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According to the University College of London, they have found through their research it takes 66 days to install a new habit.
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Not 21 days, I know I've written about that, not 40 days, which some research confirms.
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The latest research
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that I've read says it takes 66 days of practice to hardwire in a new mental pathway known as a habit.
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In other words, 66 days of trying to get up early every single day,
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going through the difficulty and the discomfort of installing that new habit until it becomes part of your neural architecture.
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And what do most people do?
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They give up after two days.
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They give up when they first meet a little bit of discomfort.
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And please remember the key idea that I've shared with you before on previous videos on YouTube, which is change is hard at the beginning, it's messy in the middle,
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and it's gorgeous at the end.
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And you just have to go through that messiness
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and the discomfort to hardwire in that new neural pathway of getting up at 5 o'clock until it becomes your new normal, until it becomes a mental highway,
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until literally, and here's a key idea, until literally you've practiced getting up at 5 o'clock in the morning so many times,
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66 days, so that you literally cannot not get up at 5 o'clock in the morning.
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So first idea, 66 days practicing getting up at 5 o'clock in the morning.
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Secondly, if you really want to get some traction and build this 5 a.m habit, get up at the same time every single day.
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So that doesn't mean, you know, 5.05 one day, 5.15 another day, every single morning.
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Or maybe if you're going to do it five days a week, that's cool with me, whatever works best for you.
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Maybe it's five days a week, but set your alarm clock for five o'clock every single morning.
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So again, you build consistency and a ritual into your morning
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which brings me to the third tip I want to share with you, the 20-20-20 rule.
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So you literally want to build a morning ritual around the 5 a.m club.
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This is so important.
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Please, please try it.
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The first 20 minutes, 5 to 5.20, on exercise.
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Exercise is a complete game changer.
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Please remember that the way you feel
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when you first wake up isn't necessarily the way you're going to feel 20 minutes later, not even 10 minutes later.
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So when you get up at five o'clock, the first thing you wanna do is, you you want to run on the spot.
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Or you want to invest $5 in a skipping rope and skip.
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Or get to the gym.
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Or go for a swim.
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Or start running by having your running shoes right by the bed
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so you run out the door pretty quickly without any excuses.
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What I'm suggesting to you, first 20 minutes in exercise.
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Why?
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Because it'll release dopamine.
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The motivational neurotransmitter.
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So even if you don't feel like getting up out of bed, you will take control of your neurochemistry and you will feel strong.
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It will release serotonin, which makes you feel happy.
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I mean, you know, because you're exercising, you'll feel much happier.
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It'll shift your mood pretty much automatically.
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Why else should you exercise?
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You'll boost your metabolic rate.
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You'll have more energy, even if you don't feel like it.
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Then the second 20 minutes, remember, the rule is, the morning ritual is the 20-20-20 rule.
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Second 20 minutes, this is 520 to 540, you review your plan, you review your daily schedule, you review your goals.
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That will give you focus, it'll give you inspiration, it will give you passion
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because the secret of passion is knowing your daily and yearly purpose and even your lifetime purpose.
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And then from 540 to 6 o'clock, this is the final 20 in the 20-20-20 rule, from 5 to 6 o'clock you learn.
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Because as you know, education is inoculation against disruption.
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The world belongs to the learners.
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As you know more, you can achieve more.
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As you invest, I'll put it to you this way, to double your income, triple your rate of learning.
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So that final 20, read e-books, listen to audio books, watch TED Talks, watch inspirational videos or training videos.
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You know, pull out a hard copy of a book and study it and read it because as you know more, you can literally start to see round corners.
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Okay, the next execution tip is a great one and like all good tips, it's a simple one.
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You want to plan rising at 5 o'clock on your daily schedule.
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If you've watched my other YouTube videos or you're on my list, you know I've taught you how to build a weekly schedule.
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But what you want to do is literally, let's say it's 6 days a week or 5 days a week, whatever it is.
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Monday to Friday or Monday to Sunday, right on that five o'clock to six o'clock chunk of time on your written seven-day schedule,
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five to six, my holy hour, five to six, 20, 20, 20, 20 minutes exercise, 20 minutes reviewing your game plan, 20 minutes of learning.
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Because here's why.
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When you write things down, you literally deepen your commitment.
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It just deepens it in your awareness.
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It gives you that discipline that we're all looking for.
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Writing is really very powerful to do that.
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Writing also creates precision of thought, which gives you more focus.
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And I guess what I'm suggesting to you with great respect as always is the things
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that get scheduled are the things that get done.
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I'm going to repeat that again because it's so important.
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The things that you schedule are the things that you get done.
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Because vague goals lead to vague results.
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But with a clear plan, 5 a.m to 6 a.m., 7 days a week, it's right in front of you in front of you, you look at it every morning, that will allow you to have greater self-discipline,
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greater commitment, greater focus around getting up at five o'clock.
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So what else on joining this eccentric five o'clock club that so many of us around the world have joined?
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Well you absolutely will have to get a great night's sleep.
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You know it's obvious but if you're fatigued, if you're exhausted, it's going to be very very difficult to get up at 5 a.m.
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So a couple of ideas to get to get a deeper night's sleep is first of all remember
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that it's not the quality of sleep it's the quality of sleep.
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I would rather get five hours of really rich deep sleep
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than 10 hours where I'm getting up interrupted can't really sleep messing around
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and so to help you get a deeper sleep remember not to use your computer in bed before you go to sleep.
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So many people in the world right now in this age of dramatic distraction.
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They're addicted to their computer, they're addicted to their Twitter feed, they're addicted to Facebook, they're addicted to their smartphone.
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Do not bring that into the bedroom.
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You know, I would suggest create a bedroom where it's like a bubble of tight focus, a bedroom where it's stimulation free.
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Don't watch the news before you go to sleep.
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Don't even watch TV before you go to sleep in bed.
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Many people wonder why they can't get up
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and yet they're not doing the kinds of things that you need to do in order to get up early.
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And you've heard me say this before, but to get the results only 5% of the population has, you have to have the guts to do what only 5% of the population are willing to do.
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And one of those things is, before you go to sleep, prepare yourself for a rich sleep.
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No computer, no internet surfing, no TV, no checking your Twitter feed, no newspapers.
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it's going to be a cup of chamomile tea, but you want to have a non-stimulation or a low-stimulation environment to help you sleep better.
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Next idea, next execution tip, put your alarm clock away from the bed.
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This really works.
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If your alarm clock is right next to your bed, when you wake up at five o'clock, you're going to hit the snooze button if you're like most people.
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You literally want to put it on the other side of your bedroom or you want to put it in another room.
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The very fact you get out of bed to turn off
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your alarm clock will help you get up at five o'clock because then you can say, you know what, I'm not going to go back to bed.
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You do it for 66 days and again, getting up at five o'clock becomes your absolutely new normal.
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Like I said earlier in this video, you simply want to get to a place where it becomes hardwired in as a habit
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so that you cannot not get up at 5 a.m.
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And the final idea I'll offer to you in terms of
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an execution tactic is you literally want to jump out of bed as soon as you get up.
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And again, this works.
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Just develop a mindset where as As soon as your alarm clock gets up, it's a ritual.
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Because you know what?
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Willpower doesn't really work.
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Rituals work.
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You look at the elite athletes, many of whom that I've worked with or they follow my material.
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These people are not exercising willpower to get their world-class results.
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They are creating rituals.
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And once you create a ritual, then you create the habit.
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And my habit or my encouragement for you is when you get up at five o'clock, make it a ritual to jump out of bed.
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Then you might just want to do your affirmations, splash your face with some cold water and then get into the 20-20-20 morning routine.
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So, you know, again, getting up at 5 o'clock, joining the 5 a.m club like
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so many of us are now doing around the world.
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If you follow me on Twitter, you follow me on Facebook, just look what people are doing when they get up at 5 o'clock.
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I mean, it is a complete game changer.
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And this is my great wish for you, because once you get up at 5 a.m., the rest of the world, relatively speaking, is asleep.
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And when you do the things
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that I've suggested by 6 o'clock you just have to experience this you will feel
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so much focus so much energy so much motivation
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so inspired you'll get so much done by seven or eight o'clock
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that you won't know what to do with yourself you will
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become super productive you will transform your mindset you will truly become an extreme achiever
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Лексика и советы по произношению к этому уроку
В этом видео 194 предложений и 2723 слов для шедоуинга. Речь длится 14:10. Говорящий говорит быстро, около 192 слов в минуту, поэтому звуки часто сливаются и сокращаются. 86% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.
Ключевая лексика этого видео
15 менее частых слов из видео с произношением и значением:
- habit /ˈhæb.ɪt/ (существительное) — привы́чка, обы́чай. An action performed on a regular basis.
- ritual /ˈɹɪt͡ʃ.u.əl/ (существительное) — ритуа́л, обря́д. A rite; a repeated set of actions, especially in religious contexts.
- encourage /ɪnˈkʌɹ.ɪd͡ʒ/ (глагол) — ободря́ть, обо́дрить. To mentally support; to motivate, give courage, hope or spirit.
- alarm /əˈlɑɹm/ (существительное) — трево́га. A summons to arms, as on the approach of an enemy.
- bedroom /ˈbɛdˌɹum/ (существительное) — спа́льня. A room in a house, apartment, hotel, or other dwelling where a bed is kept for sleeping.
- mindset /ˈmaɪn(d)ˌsɛt/ (существительное) — склад ума́, о́браз мы́слей. A way of thinking; an attitude or opinion, especially a habitual one.
- addict /ˈæd.ɪkt/ (существительное) — зави́симый, зави́симая. A person who is addicted, especially to a harmful drug.
- muscle /ˈmʌs.əl/ (существительное) — мы́шца, му́скул. A contractile form of tissue which animals use to effect movement.
- asleep /əˈsliːp/ (прилагательное) — спя́щий, усну́вший. In a state of sleep; also, broadly, resting.
- execution /ˌɛk.sɪˈkjuː.ʃən/ (существительное) — исполне́ние, те́хника. The act, manner or style of executing (actions, maneuvers, performances).
- stimulation /stɪm.jʊˈleɪ.ʃən/ (существительное) — стимуля́ция, стимули́рование. A pushing or goading toward action.
- discomfort /dɪsˈkʌmfɚt/ (существительное) — дискомфо́рт. Mental or bodily distress.
- passion /ˈpæʃən/ (существительное) — страсть, аффе́кт. A true desire sustained or prolonged.
- commitment /kəˈmɪtmənt/ (существительное) — обяза́тельство, обеща́ние. The act of sending a legislative bill to committee for review.
- dramatic /dɹəˈmætɪk/ (прилагательное) — драмати́ческий. Of or relating to the drama.
Фразовые глаголы, которые вы услышите
- get up (глагол) — поднима́ться, подня́ться. To move in an upward direction; to ascend or climb.
- do in (глагол) — прико́нчить. To kill or end; to defeat.
- give up (глагол) — сдава́ться, сда́ться. To surrender (someone or something); to inform on (someone).
- wake up /ˌweɪk ˈʌp/ (глагол) — просыпа́ться, просну́ться. To stop sleeping; to awake.
- look for (глагол) — иска́ть, поиска́ть. To seek.
- pull out (глагол) — выходи́ть, вы́йти. To withdraw; especially of military forces; to retreat.
- run out (глагол) — зака́нчиваться, зако́нчиться. To use up or consume all
- talk about (глагол) — ну и, вот э́то. Used to draw attention to the speaker's characterization of someone or something.
Произношение, на которое стоит обратить внимание
Говорящий использует 61 сокращённых и редуцированных форм, например I've, I'm, you're. Произносите их коротко, так, как слышите.
- Звуки «th»: pathway /ˈpæθˌweɪ/, athlete /ˈæθ.liːt/
- Звуки «sh» и «zh»: execution /ˌɛk.sɪˈkjuː.ʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, passion /ˈpæʃən/, distraction /dɪsˈtɹæk.ʃən/, traction /ˈtɹæk.ʃən/
- Длинные слова — следите за ударением: execution /ˌɛk.sɪˈkjuː.ʃən/, stimulation /stɪm.jʊˈleɪ.ʃən/, extraordinary /ɪksˈtɹɔːrdɪn(ə)ɹi/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, architecture /ˈɑː.kɪˌtɛk.t͡ʃə/
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 habit, ritual, encourage.
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | I've been · have helped · I've worked |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | YouTube, which is · serotonin, which makes |
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.