Практика Shadowing: Introduction Atomic habits - Изучайте разговорный английский по видео
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Atomic habits.
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Tiny changes, remarkable results.
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An easy and proven way to build good habits and break bad ones.
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Let's break down the book title into atoms.
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Atomic means 1.
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An extremely small amount of a thing, the single irreducible unit of a larger system.
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2. The source of immense energy or power.
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Habit means a routine or practice performed regularly, an automatic response to a specific situation.
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Introduction.
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My story.
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On the final day of my sophomore year of high school, I was hit in the face with a baseball bat.
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As my classmate took a full swing, the bat slipped out of his hands and came flying toward me before striking me directly between the eyes.
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I have no memory of the moment of impact.
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The bat smashed into my face with such force that it crushed my nose into a distorted U-shape.
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The collision sent the soft tissue of my brain slamming into the inside of my skull.
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Immediately, a wave of swelling surged throughout my head.
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In a fraction of a second, I had a broken nose, multiple skull fractures, and two shattered eye sockets.
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When I opened my eyes, I saw people staring at me and running over to help.
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I looked down and noticed spots of red on my clothes.
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One of my classmates took the shirt off his back and handed it to me.
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I used it to plug the stream of blood rushing from my broken nose.
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Shocked and confused, I was unaware of how seriously I had been injured.
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My teacher looped his arm around my shoulder, and we began the long walk to the nurse's office.
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Across the field, down the hill, and back into school.
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Random hands touched my sides, holding me upright.
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We took our time and walked slowly.
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Nobody realized that every minute mattered.
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When we arrived at the nurse's office, she asked me a series of questions.
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What year is it?
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1998, I answered.
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It was actually 2002.
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Who is the President of the United States?
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Bill Clinton, I said.
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The correct answer was George W.
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Bush.
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What is your mom's name?
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Uh.
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Um.
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I stalled.
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10 seconds passed.
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Patty, I said casually ignoring the fact that it had taken me 10 seconds to remember my own mother's name.
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That is the last question I remember.
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My body was unable to handle the rapid swelling in my brain, and I lost consciousness before the ambulance arrived.
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Minutes later, I was carried out of school and taken to the local hospital.
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Shortly after arriving, my body began shutting down.
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I struggled with basic functions like swallowing and breathing.
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I had my first seizure of the day.
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Then I stopped breathing entirely.
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As the doctors hurried to supply me with oxygen, they also decided the local hospital was unequipped to handle the situation
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and ordered a helicopter to fly me to a larger hospital in Cincinnati.
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I was rolled out of the emergency room doors and toward the helipot across the street.
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The stretcher rattled on a bumpy sidewalk as one nurse pushed me along, while another pumped each breath into me by hand.
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My mother, who had arrived at the hospital a few moments before, climbed into the helicopter beside me.
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I remained unconscious and unable to breathe on my own as she held my hand during the flight.
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While my mother rode with me in the helicopter, my father went home to check on my brother and sister and break the news to them.
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He choked back tears as he explained to my sister that he would miss her eighth grade graduation ceremony that night.
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After passing my siblings off to family and friends, he drove to Cincinnati to meet my mother.
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When my mom and I landed on the roof of the hospital, a team of nearly 20 doctors and nurses sprinted onto the helipadon wheeled me into the trauma unit.
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By this time, the swelling in my brain had become so severe that I was having repeated post-traumatic seizures.
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My broken bones needed to be fixed, but I was in no condition to undergo surgery.
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After yet another seizure my third of the day I was put into a medically induced coma and placed on a ventilator.
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My parents were no strangers to this hospital.
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Ten years earlier, they had entered the same building on the ground floor after my sister was diagnosed with leukemia at age three.
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I was five at the time.
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My brother was just six months old.
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After two and a half years of chemotherapy treatments, spinal taps, and bone marrow biopsies,
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my little sister finally walked out of the hospital happy, healthy, and cancer-free.
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And now, after 10 years of normal life, my parents found themselves back in the same place with a different child.
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While I slipped into a coma, the hospital sent a priest and a social worker to comfort my parents.
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It was the same priest who had met with them a
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decade earlier on the evening they found out my sister had cancer.
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As day faded into night, a series of machines kept me alive.
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My parents slept restlessly on a hospital mattress one moment they would collapse from fatigue, the next they would be wide awake with worry.
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My mother would tell me later, it was one of the worst nights I've ever had.
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My recovery.
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Mercifully, by the next morning my breathing had rebounded to the point where the doctors felt comfortable releasing me from the coma.
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When I finally regained consciousness, I discovered that I had lost my ability to smell.
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As a test, a nurse asked me to blow my nose and sniff an apple juice box.
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My sense of smell returned, but to everyone's surprise the act of blowing my nose, forced air through the fractures in my eye socket, and pushed my left eye outward.
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My eyeball bulged out of the socket, held precariously in place by my eyelid and the optic nerve attaching my eye to my brain.
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The ophthalmologist said my eye would gradually slide back into place as the air seeped out, but it was hard to tell how long this would take.
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I was scheduled for surgery one week later, which would allow me some additional time to heal.
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I looked like I had been on the wrong end of a boxing match, but I was cleared to leave the hospital.
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I returned home with a broken nose, half a dozen facial fractures and a bulging left eye.
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The following months were hard.
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It felt like everything in my life was on pause.
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I had double vision for weeks, I literally couldn't see straight.
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It took more than a month, but my eyeball did eventually return to its normal location.
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Between the seizures and my vision problems, it was eight months before I could drive a car again.
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At physical therapy, I practiced basic motor patterns like walking in a straight line.
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I was determined not to let my injury get me down, but there were more than a few moments when I felt depressed and overwhelmed.
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I became painfully aware of how far I had to go when I returned to the baseball field one year later.
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Baseball had always been a major part of my life.
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My dad had played minor league baseball for the St. Louis Cardinals, and I had a dream of playing professionally, too.
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After months of rehabilitation, what I wanted more than anything was to get back on the field.
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But my return to baseball was not smooth.
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When the season rolled around, I was the only junior to be cut from the varsity baseball team.
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I was sent down to play with the Sophomores on junior varsity.
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I had been playing since age four, and for someone who had spent so much time and effort on the sport, getting cut was humiliating.
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I sat in my car and cried as I flipped through the radio, desperately searching for a song that would make me feel better.
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After a year of self-doubt, I managed to make the varsity team as a senior, but I rarely made it on the field.
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In total, I played 11 innings of high school varsity baseball, barely more than a single game.
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Despite my lackluster high school career, I still believed I could become a great player.
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And I knew that if things were going to improve, I was the one responsible for making it happen.
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The turning point came two years after my injury, when I began college at Denison University.
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It was a new beginning, and it was the place where I would discover the surprising power of small habits for the first time.
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How I learned about habits.
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Attending Denison was one of the best decisions of my life.
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I earned a spot on the baseball team and, although I was at the bottom of the roster as a freshman, I was thrilled.
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Despite the chaos of my high school years, I had managed to become a college athlete.
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I wasn't going to be starting on the baseball team anytime soon, so I focused on getting my life in order.
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While my peers stayed up late and played video games, I built good sleep habits and went to bed early each night.
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In the messy world of a college dorm, I made a point to keep my room neat and tidy.
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These improvements were minor, but they gave me a sense of control over my life.
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I started to feel confident again.
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And this growing belief in myself rippled into the classroom as I improved my study habits
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and managed to earn straight A's during my first year.
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A habit is a routine or behavior that is performed regularly and, in many cases, automatically.
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As each semester passed, I accumulated small but consistent habits
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that ultimately led to results that were unimaginable to me when I started.
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For example, for the first time in my life, I made it a habit to lift weights multiple times per week, and in the years that followed,
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my 6-foot Fowrench frame bulked up from a featherweight 170 to a lean 200 pounds.
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When my sophomore season arrived, I earned a starting role on the pitching staff.
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By my junior year, I was voted team captain, and at the end of the season, I was selected for the all-conference team.
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But it was not until my senior season that my sleep habits, study habits, and strength training habits really began to pay off.
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Six years after I had been hit in the face with a baseball bat, flown to the hospital, and placed into a coma,
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I was selected as the top male athlete at Denison University and named to the ESPN Academic All-America Team.
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An honor given to just 33 players across the country.
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By the time I graduated, I was listed in the school record books in eight different categories.
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That same year, I was awarded the university's highest academic honor, the President's Medal.
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I hope you'll forgive me if this sounds boastful.
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To be honest, there was nothing legendary or historic about my athletic career.
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I never ended up playing professionally.
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However, looking back on those years, I believe I accomplished something just as rare.
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I fulfilled my potential.
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And I believe the concepts in this book can help you fulfill your potential as well.
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We all face challenges in life.
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This injury was one of mine, and the experience taught me a critical lesson.
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Changes that seem small and unimportant at first will compound into remarkable results if you're willing to stick with them for years.
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We all deal with setbacks, but in the long run, the quality of our lives often depends on the quality of our habits.
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With the same habits, you'll end up with the same results.
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but with better habits, anything is possible.
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Maybe there are people who can achieve incredible success overnight.
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I don't know any of them, and I'm certainly not one of them.
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There wasn't one defining moment on my journey from medically induced coma to academic all-American, there were many.
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It was a gradual evolution, a long series of small wins and tiny breakthroughs.
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The only way I made progress, the only choice I had was to start small.
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And I employed the same strategy a few years later when I started my own business and began working on this book.
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How and why I wrote this book.
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In November 2012, I began publishing articles at jamescleer.com.
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For years, I had been keeping notes about my personal experiments with habits, and I was finally ready to share some of them publicly.
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I began by publishing a new article every Monday and Thursday.
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Within a few months, this simple writing habit led to my first 1,000 email subscribers, and by the end of 2013,
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that number had grown to more than 30,000 people.
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In 2014, my email list expanded to over 100,000 subscribers, which made it one of the fastest growing newsletters on the internet.
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I had felt like an imposter when I began writing two years earlier, but now I was becoming known as an expert on habits,
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a new label that excited me, but also felt uncomfortable.
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I had never considered myself a master of the topic, but rather someone who was experimenting alongside my readers.
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In 2015, I reached 200,000 email subscribers
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and signed a book deal with Penguin Random House to begin writing the book you are reading now.
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As my audience grew, so did my business opportunities.
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I was increasingly asked to speak at top companies about the science of habit formation, behavior change, and continuous improvement.
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I found myself delivering keynote speeches at conferences in the United States and Europe.
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In 2016, my articles began to appear regularly in major publications like Time, Entrepreneur, and Forbes.
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Incredibly, my writing was read by over 8 million people that year.
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Coaches in the NFL, NBA, and MLB began reading my work and sharing it with their teams.
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At the start of 2017, I launched the Habits Academy,
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which became the premier training platform for organizations and individuals interested in building better habits in life and work.Star.
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Fortune 500 companies and growing startups began to enroll their leaders and train their staff.
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In total, over 10,000 leaders, managers, coaches, and teachers have graduated from the Habits Academy.
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And my work with them has taught me an incredible amount
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about what it takes to make habits work in the real world.
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As I put the finishing touches on this book in 2018, Gimesclere.com is receiving millions of visitors per month,
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and nearly 500,000 people subscribe to my weekly email newsletter.
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A number that is so far beyond my expectations when I began that I'm not even sure what to think of it.
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How this book will benefit you.
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The entrepreneur and investor Naval Ravikant has said, to write a great book, you must first become the book.
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I originally learned about the ideas mentioned here because I had to live them.
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I had to rely on small habits to rebound from my injury, to get stronger in the gym, to to perform at a high level on the field,
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to become a writer, to build a successful business, and simply to develop into a responsible adult.
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Small Habits helped me fulfill my potential, and since you picked up this book, I'm guessing you'd like to fulfill yours as well.
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In the pages that follow, I will share a step-by-step plan for building better habits not for days or weeks, but for a lifetime.
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While science supports everything I've written, this book is not an academic research paper, an operating manual.
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You'll find wisdom and practical advice front
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and center as I explain the science of how to create
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and change your habits in a way that is easy to understand and apply.
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The fields I draw on biology, neuroscience, philosophy, psychology, and more have been around for many years.
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What I offer you is a synthesis of the best ideas smart people figured out a long time ago,
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as well as the most compelling discoveries scientists have made recently.
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My contribution, I hope, is to find the ideas that matter most and connect them in a way that is highly actionable.
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Anything wise in these pages you should credit to the many experts who preceded me.
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Anything foolish, assume it is my error.
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The backbone of this book is my four-step model of habits Q,
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craving, response, and reward and the four laws of behavior change that evolve out of these steps.
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Readers with a psychology background may recognize some of these terms from operant conditioning.
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Which was first proposed as stimulus, response, reward by B.F.
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Skinner in the 1930s, and has been popularized more recently as Q, routine, reward and the power of habit by Charles Duhigg.
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Behavioral scientists like Skinner realized that if you offered the right reward or punishment, you could get people to act in a certain way.
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But while Skinner's model did an excellent job of explaining how external stimuli influenced our habits, it lacked a good explanation for how our thoughts,
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feelings, and beliefs impact our behavior.
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Internal states our moods and emotions matter, too.
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In recent decades, scientists have begun to determine the connection between our thoughts, feelings, and behavior.
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This research will also be covered in these pages.
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In total, the framework I offer is an integrated model of the cognitive and behavioral sciences.
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I believe it is one of the first models of human
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behavior to accurately account for both the influence of external stimuli and internal emotions on our habits.
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While some of the language may be familiar, I am confident that the details
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and the applications of the four laws of behavior change will offer a new way to think about your habits.
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Human behavior is always changing.
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Situation to situation, moment to moment, second to second.
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But this book is about what doesn't change.
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It's about the fundamentals of human behavior.
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The lasting principles you can rely on year after year.
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The ideas you can build a business around, build a family around, build a life around.
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There is no one right way to create better habits, but this book describes the best way I know an approach that will be effective,
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regardless of where you start or what you're trying to change.
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The strategies I cover will be relevant to anyone looking for a step-by-step system for improvement, whether your goals center on health,
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money, productivity, relationships, or all of the above.
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As long as human behavior is involved, this book will be your guide.
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Лексика и советы по произношению к этому уроку
В этом видео 219 предложений и 3125 слов для шедоуинга. Речь длится 18:25. Говорящий говорит в естественном темпе, около 170 слов в минуту, близком к повседневной речи. Только 79% слов входят в 3000 самых частых слов английского языка, поэтому лексика сложная.
Ключевая лексика этого видео
15 слов из видео, которые стоит выучить, с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| habit существительное | /ˈhæb.ɪt/ | привы́чка, обы́чай |
| coma существительное | /ˈkoʊmə/ | ко́ма |
| reward существительное | /ɹɪˈwɔɹd/ | награ́да, вознагражде́ние |
| breathe глагол | /bɹiːð/ | дыша́ть |
| seizure существительное | /ˈsi.ʒɚ/ | захва́т, взя́тие си́лой |
| nurse существительное | /nɝs/ | медсестра́, сиде́лка |
| routine существительное | /ɹuˈtin/ | рути́на, распоря́док |
| helicopter существительное | /ˈheliːˌkɔptə(ɹ)/ | вертолёт, геликопте́р |
| fulfill глагол | /fʊlˈfɪl/ | исполня́ть, испо́лнить |
| fracture существительное | /ˈfɹæk.t͡ʃʰəː/ | перело́м |
| swell глагол | /swɛl/ | раздува́ться, набуха́ть |
| subscriber существительное | /səbˈskɹaɪbɚ/ | подпи́счик, подпи́счица |
| bone существительное | /boʊn/ | кость |
| belief существительное | /bɪˈliːf/ | ве́ра, дове́рие |
| reader существительное | /ˈɹi.dɚ/ | чита́тель, чита́тельница |
Фразовые глаголы, которые вы услышите
| Слово | Значение |
|---|---|
| break down глагол | ломаться, сломаться |
| end up глагол | зака́нчиваться, зако́нчиться |
| figure out глагол | разбира́ться, разобра́ться |
| find out глагол | узнава́ть, узна́ть |
| pay off глагол | подкупа́ть, подкупи́ть |
| pick up глагол | подбира́ть, подобра́ть |
| shut down глагол | выключить, остановить |
| stay up глагол | бо́дрствовать |
Грамматика в этом видео
Конструкции, которые говорящий использует чаще всего, с точными словами из видео:
| Конструкция | В видео |
|---|---|
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | was hit · had been injured · was carried |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | have graduated · has taught · has said |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | someone who had · people who can · someone who was |
Произношение, на которое стоит обратить внимание
Говорящий использует 16 сокращённых и редуцированных форм, например I'm, you'll, I've. Произносите их коротко, так, как слышите.
- Звуки «th»: breathe /bɹiːð/, athlete /ˈæθ.liːt/, smooth /smuːð/, eighth /eɪtθ/, athletic /æθˈlɛt.ɪk/
- Звуки «sh» и «zh»: seizure /ˈsi.ʒɚ/, emotion /ɪˈməʊ.ʃən/, consciousness /ˈkɑnʃəsnəs/, publish /ˈpʌblɪʃ/, rush /ɹʌʃ/
- Длинные слова — следите за ударением: helicopter /ˈheliːˌkɔptə(ɹ)/, psychology /saɪˈkɑ.lə.d͡ʒi/, entrepreneur /ˌɑn.tɹə.pɹəˈnɝ/, behavioral /bɪˈheɪvjəɹəl/, publication /ˌpʌblɪˈkeɪʃ(ə)n/
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, coma, reward.
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.