Практика Shadowing: I woke up at 5am for 30 days - Изучайте разговорный английский по видео

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Oh fuck

О блядь

god damn it

Чёрт возьми

Early in my career as a freelancer, I was a late night worker.

В начале моей карьеры фрилансера я работал по ночам.

Not like a prostitute.

I would just procrastinate through the day until I couldn't put off my work any longer.

I'd often be up past 2am.

It wasn't until I started living with my partner Natalie that I decided to shape my schedule around hers.

It's at that point that I fell in love with early mornings.

There's something special about watching the sun rise with a cup of coffee.

Even in a city like Los Angeles, things seem to go quiet in the morning.

Well, not all the time.

I usually wake up between 6 and 7 a.m., but my schedule fluctuates.

I wondered how much more productive could I be

if I forced myself to wake up at 5 a.m every single day for 30 days.

How much more could I get done?

How would it change my life?

It didn't go as planned.

So I'm gonna be setting up my alarm for the 30 days of waking up at 5 a.m.

How many hours of sleep do you need each night?

We're gonna go with eight hours.

So my plan is to go to bed at 9 p.m every night.

Let's see how this works out.

Getting to bed by 9 p.m isn't a problem.

I'm getting kind of old anyway.

And Nat and I, for a long time, were going to bed around 9 o'clock.

So this is nothing new Waking up early isn't an excuse to neglect sleep.

The research is clear.

The serious consequences of getting less than seven hours of sleep per night is severe

According to Matthew Walker's best-selling book why we sleep the shorter

you sleep the shorter your lifespan The old maxim I'll sleep

when I'm dead is therefore unfortunate adopt this mindset

And you will be dead sooner and the quality of that shorter life will be worse

The real challenge here isn't waking up at 5 a.m.

It's getting eight hours of sleep.

There was an adjustment period for the first week.

It was a bit like jet lag and my sleep quality wasn't the greatest for the first couple of nights.

I had to get used to going to bed at a different time than that.

Good night, honey.

I love you.

Enjoy the bachelor.

Наслаждайтесь холостяцкой жизнью.

But after a couple days, I felt a lot more like myself and my mornings started to get a lot more productive.

Но через пару дней я почувствовал себя гораздо лучше, и мои утра стали гораздо более продуктивными.

Then, I had to deal with real jet lag.

Тогда мне пришлось столкнуться с настоящей джетлагом.

I'm heading home to New Jersey, which is a three-hour time difference.

Я еду домой, в Нью-Джерси, там разница во времени составляет три часа.

So just as I've finally gotten adjusted to these early mornings, now I'm gonna have to completely reset.

Как раз когда я наконец привык к этим ранним подъёмам, теперь мне придётся полностью перестроить свой режим.

This is probably gonna be the biggest test so far.

Это, вероятно, станет самым серьёзным испытанием на данный момент.

Uh, what's that?

Эм, что это такое?

Unexcitable.

Неэмоциональный.

Yeah, LAX, that's right.

Да, LAX, совершенно верно.

Alaska Airlines.

I never would leave an apartment with a banana.

Я никогда не выйду из квартиры с бананом.

Why?

Почему?

That's just a rule of mine.

Это просто одно из моих правил.

Never leave an apartment with a banana.

Никогда не выходите из квартиры с бананом.

It's like the best travel food.

Это как лучшая еда в путешествиях.

No, it's not because then you have the skin

Нет, не потому что тогда у тебя появляется эта кожа.

that you have to get rid of and then you just hold on to it for 45 minutes.

от которого нужно избавиться, а потом ты просто держишь это в себе 45 минут.

No, then I'm gonna throw it away in the trash can at the airport.

Yeah, exactly.

It's gonna be a 45 minute drive.

Yeah.

Hi, well, give me a hug.

Oh, I got it.

Hey Dad.

What's up dude?

How you doing?

I'm having a dilemma.

There's nowhere to sleep.

I'm supposed to be sleeping on that couch right there.

Okay, here's a sheet on the bottom and there's a sheet on the top of it.

Oh perfect, thank you mom.

Appreciate it.

The blanket's out there.

I see.

So it's just past 11 now.

Finally getting to bed.

I'm getting no sleep tonight.

If there's one thing I've learned about habit change, it's that life gets in the way.

When you least expect it, life will punch you in the face.

And that's what happened with my trip home.

Multiple late nights hanging out with my family combined with jet lag and I struggled to get quality sleep.

So it's just past nine right now and this is...

I just found out that this is daylight savings time.

It's been a long time since I've experienced sleep deprivation, but that night in particular hit me hard.

Over my first two days in New Jersey, I got a total of nine hours of sleep and it completely changed my personality.

Have you ever seen me like that before?

Very few times.

Very few times that low.

You weren't just upset, you were so frustrated.

I felt bad for you.

I decided to catch up with my sleep and snooze past 5 a.m two times during the trip.

And this is what happens to me all the time

when I try to wake up early or if I try to build a habit, I try to start exercising, eventually something's gonna happen.

You're gonna get sick, you're gonna travel, you're gonna go on vacation, and you're gonna get jet lag

and you're not gonna be able to keep up with the same exact routine that you've been trying to build.

This was just a reminder that I need to put my health

and my wellness first above this religious dedication to an arbitrary challenge.

After getting back to LA, it took another week until I started to get into a rhythm again, and travel wasn't completely to blame.

So finally after about 20 days of waking up at 5 a.m., and after a really unproductive week, one of the most unproductive weeks that I've had in a while,

I've started to build a bit of a morning routine here at 5 a.m

100

that works for me and a part of that is by 5 30 a.m.

101

I'm on my way to go to the gym to get a workout in

102

and I found that since the Sun at least right now, it doesn't rise until 7 a.m.

103

It's really difficult for me to feel motivated to feel like

104

I have the energy to do really creative work first thing in the morning So if I go to the gym, I can get more energy,

105

I feel good, I've gotten something personal for myself done at the beginning of the day.

106

And then by the time I get home and shower, around then the sun's starting to come up

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and I can make a cup of coffee and I'm ready to actually get to work.

108

So it turns out that waking up at 5am every day did change my life.

109

It just happened to be in a negative way.

110

I did have about 7 hours and 53 minutes in bed every night.

111

I didn't get 8 hours of sleep.

112

In fact, it usually takes me about 30 minutes to get to sleep, so I probably got much less than I needed.

113

I noticed that my energy levels weren't as high as normal, and while I did eventually put together a routine that worked for me, going to the gym in the morning and then eventually getting to work by 7 a.m.,

114

I wasn't any more productive than I normally am, and there was just too much that I sacrificed.

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You can ask Natalie.

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I mean, she sacrificed a little bit, too.

117

I thought it was complete bull.

118

I'm exhausted.

119

Why are you exhausted?

120

Because you've been waking me up at 5am every morning.

121

I did not opt into this challenge.

122

Like next month with meditation, yes, I'm rather excited to do that with you.

123

This was not a challenge I opted into, I was forced into.

124

One of the things that I love most about running my own business is having a flexible schedule.

125

I'm glad that I experimented with this ridiculously strict 30-day challenge because I know that I'm actually not missing out on anything.

126

And I'm excited to get back to my regular routine of waking up between 6 or 7 a.m.

127

because, well, life can get in the way.

128

If you enjoy this video, if you want to support my channel, and if you also want additional content that I don't release anywhere else, you can get that at Patreon. On Patreon.

129

At patreon.com slash Matt D'Avella.

130

If you sign up for the exclusive videos tier on Patreon, you'll get instant access to over 20 videos, interviews, and podcast episodes with new videos coming every month.

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Like my full one hour interview with essentialist author Greg McKeown.

132

Get my monthly AMA podcast where I answer patron questions about creativity and minimalism.

133

And get behind the scenes videos on how I make my videos.

134

Plus it helps me pay the bills and invest back into my videos here on YouTube.

135

All for $12 a month.

136

Thanks for considering.

137

And of course if you do not have the money to contribute, please do not feel pressured to do so.

138

The fact that you watch my videos is enough for me.

139

See you next time.

140

Thank you.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня B2 построен на видео «I woke up at 5am for 30 days». Чаще всего повторяются слова: sleep, hour, waking, bed. В этом видео 140 предложений и 1505 слов для шедоуинга. Речь длится 9:24. Говорящий говорит в естественном темпе, около 160 слов в минуту, близком к повседневной речи. Только 81% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.

Ключевая лексика этого видео

Самые сложные слова из видео (15), с произношением и значением:

Слово	Произношение	Значение
unproductive прилагательное	/ˌʌn.pɹəˈdʌk.tɪv/	непродукти́вный, непроизводи́тельный
exhaust глагол	/ɪɡˈzɔst/	исче́рпывать, исче́рпать
banana существительное	/bəˈnænə/	бана́н, бана́новое де́рево
podcast существительное	/ˈpɑdˌkæst/	подка́ст
deprivation существительное	/ˌdɛp.ɹɪˈveɪʃən/	лише́ние
fluctuate глагол	/ˈflʌkt͡ʃu.eɪt/	колеба́ться, меня́ться
freelancer существительное	/ˈfɹiˌlæn.səɹ/	фрила́нсер, свобо́дный худо́жник
frustrate глагол	/ˈfɹʌsˌtɹeɪt/	разочаровывать, обламывать
lifespan существительное	/ˈlaɪf.spæn/	продолжи́тельность жи́зни
minimalism существительное	/ˈmɪn.ə.məl.ɪz.əm/	минимали́зм
procrastinate глагол	/pɹoʊˈkɹæs.tə.neɪt/	ме́длить, тяну́ть
snooze глагол	/snuz/	дрема́ть, вздремну́ть
wellness существительное	/ˈwɛl.nɪs/	здравствование
motivate глагол	/ˈmoʊ.tɪ.veɪt/	мотиви́ровать
patron существительное	/ˈpeɪ.tɹən/	засту́пник, засту́пница

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
wake up глагол	/ˌweɪk ˈʌp/	просыпа́ться, просну́ться
come up глагол		поднима́ться, подня́ться
find out глагол		узнава́ть, узна́ть
put off глагол		откла́дывать, отложи́ть
put together глагол		собрать, составить
set up глагол	/ˌsɛt ˈʌp/	устана́вливать, установи́ть
turn out глагол		ока́зываться, оказа́ться
work out глагол	/ˌwɝk ˈaʊt/	рассчи́тывать, рассчита́ть

Фразы, которые стоит повторять

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

How much more could I get done?
How would it change my life?
How many hours of sleep do you need each night?
We're gonna go with eight hours.
Have you ever seen me like that before?

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	you've been trying · you've been waking
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	I've finally gotten · I've learned · It's been

Произношение, на которое стоит обратить внимание

Говорящий использует 59 сокращённых и редуцированных форм, например I'm, gonna, I've. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: deprivation /ˌdɛp.ɹɪˈveɪʃən/, meditation /mɛdɪˈteɪʃn̩/, dedication /ˌdɛdɪˈkeɪʃən/
Длинные слова — следите за ударением: unproductive /ˌʌn.pɹəˈdʌk.tɪv/, deprivation /ˌdɛp.ɹɪˈveɪʃən/, minimalism /ˈmɪn.ə.məl.ɪz.əm/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ridiculously /ɹɪˈdɪk.jə.ləs.li/

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 unproductive, exhaust, banana.

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: I woke up at 5am for 30 days - Изучайте разговорный английский по видео

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