Практика Shadowing: ways to feel a little better - Изучайте разговорный английский по видео

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Hi there and welcome to the annual worst month of my life.

Old jokes aside, there has been an unexplained pattern of September being a hard month for me every single year.

We're officially moving into the second week of September 2026 and so far it hasn't been too bad.

I only really coined this speculation last September and

so perhaps this year I've been a little bit cautious even as we approach September.

With that caution, I've put together a little list of things

that I like to do to feel a little bit better

number one is to create an achievable routine for yourself emphasis on achievable this could consist of one two

or three things mine currently includes getting out of bed going downstairs to make a cup of matcha for myself

and then eventually

when i feel like i'm able to going back upstairs to wash my face it sounds stupidly simple

but it's definitely a lot harder

when you're not having the best day your achievable routine can

genuinely just be getting yourself out of bed putting on a pair of pants

and going downstairs to sit on your couch

or moving off your couch going upstairs

and putting on a change of clothes whatever it is get to know what is achievable for you

when we're in a productive mood

or just in a better mood i feel like we're definitely

more easily able to cross things off our list with this

achievable list you're not putting too much strain on your mental

or physical health and still get to feel like you've done something really really huge

that day my achievable routine also helps me just get a to start to my day.

I'm able to rely on this familiarity to support my nervous system as it exits.

Lots of heavy feelings.

And I try my best to not punish myself

if I'm only able to complete half or one item on the list

or on the days where I get a later start on my routine.

Number two is to put on something familiar.

This could be a song, a full album, a movie, a comfort TV show i usually have my morning playlist playing

in the background as i get ready going through my achievable

routine on days where i need the extra help i put on my favorite movie

or tv show

that i've literally seen a thousand times the focus is more

sonic than other senses the purpose is to have something comforting

to sort of ease your way through activities the sonic aspect really calms your your nervous system down.

Sometimes after or even before I go through my achieve routine, I have something called floor time.

My roommate Laurel and I used to do this all the time.

We're not feeling super great or just need a little bit of a reset.

We'll put on a really good song and just lie on the floor and allow ourselves to melt into the song.

There were also other days where we would put blankets over our head and just sort of bop around the living room.

Again, we're not talking.

We're not even necessarily singing to the song.

It's just to calm our nervous system.

When we're feeling a little bit more I guess energetic

which literally shake it all out of our system

and I'll be honest there have been weeks where I'll have the same movie playing on repeat over and over again.

I know how the song goes, I know what happens at the end of the movie

and I don't have to have my guards up in anticipation for something unfamiliar.

I just have something familiar and reliable there to support me as I move forward.

The third thing that often helps me feel a little bit better is something

that I touched on in my recent notebook video.

It's to make a list of all the things that you've ever done at the top of your head.

These are positive things or achievements as some people call them.

It can be from today, yesterday, the whole year, or in the entirety of your life.

It can be big things or small tasks just to practice of looking back

and realizing how capable you are and how much potential you still hold, how great you are.

It can seem a little bit self-centered, braggy, but everybody deserves a little pat on the back, especially when you're not feeling your best.

You can take it one step further and keep the list around to reread when you need it.

I know some people who make it into a little script that I have on their phone.

They take out the script to reread before a date, a big meeting, an event they're hosting.

I haven't necessarily had to practice that, but I love leaving myself little post-it notes around, whether it's right in front of my computer.

I used to have some of my bathroom mirror to see when I'm putting on my makeup.

Places that are visible that you frequent a lot.

Another good one can be the inside of your coffee cupboard.

So every time you open it to get your coffee beans, you have a little reminder greeting you.

I'm always scared that I sound so full of myself

when I suggest this as a practice but just try it out

and let me know

if it helps you to create more than you consume just make something even

if it's kind of bad this could be a video diary cooking something baking something a little craft going outside

and doing some gardening staying inside and doing some reflective journaling

or even creating a catalog of the outfits

that you're going to wear for the next week whatever medium it is try going inward

and seeing what it is

that you have to say rather than what other people are

saying seeing what you're able to create instead of comparing yourself to what other people are making

and if this is a practice

that you already have under your belt change your medium allow yourself to stretch

and look from a different perspective see what other formats you're capable of you might just surprise yourself

and maybe feel even a little bit better now we're moving

into sort of like the adventurous tier ideal task to get

yourself to feel better purging your space we're getting adventurous

but not crazy so just pick one area of your life

that chair in the corner of your room with all the clothes you have

and haven't worn have and haven't washed the food in

that one area of your pantry

that you know you haven't touched in months the pile of

books you need to return to library the box of recycling

your garage the idea is to allow yourself to just let

go literally let go of physical areas in your life

that are causing you stress

that are weighing you down again choose one area this could even be the tail end of the previous point

that i mentioned after you garden clean up the space

and throw out the trash whatever version that makes you feel a little lighter, a little better, and if none of these things feel like they are achievable for you just yet,

sometimes it's actually most helpful to just accept that this is how you're feeling right now.

Allow yourself to sit with it.

Sit with yourself.

Allow yourself to do absolutely nothing.

100

Not being on your phone, watching a movie, not even reading your favorite book.

101

You could make yourself a cup of tea or wrap yourself in a blanket or just sit completely starfish on the couch.

102

Whatever configuration you choose, be with where you're at and who you are right now.

103

I'll be honest, most Septembers do start like that for me.

104

Or I'm three points into this list and then gravitate to just sitting still by myself in absolute silence.

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We're not feeling our best and that's okay.

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There's literally no point in beating ourselves up over it.

107

It doesn't help even intellectualizing how we're feeling.

108

I've learned that I just need to let myself be a little sad before I get a little better.

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I have three bonus points.

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Get off your phone, just do it.

111

Put it in another room.

112

Put it away.

113

Go for a walk somewhere you know really well

114

or completely new with or without music or a podcast accompanying you but preferably by yourself.

115

And lastly, have something to eat or drink without any distractions.

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Whenever I'm feeling up, I always think of

117

that reel where one kid is crying and the other kid's just looking and he's like, have you taken a nap today?

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Well, you need one.

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And sometimes the most basic physical self-care is what we need.

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And give yourself a hug even when you don't think you need one.

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I hope your september and 2026 have been kind so far

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if not or even

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if they have been I hope you found this video helpful

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this year I found the most help from purging my space

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been clearing out a lot of my closet I always know

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that once I get through september I am in the best mood possible for the rest of the year

127

because of the cold weather I have a couple of exciting videos coming up

128

so stay tuned for those and I'll talk to you soon bye Thank you.

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики уровня B1 построен на видео «ways to feel a little better». Чаще всего повторяются слова: achievable, feeling, september, routine. В этом видео 128 предложений и 1603 слов для шедоуинга. Речь длится 7:19. Говорящий говорит быстро, около 219 слов в минуту, поэтому звуки часто сливаются и сокращаются. 84% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

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

Слово	Произношение	Значение
achievable прилагательное	/əˈt͡ʃivəbəl/	достижи́мый, осуществи́мый
couch существительное	/ˈkaʊ̯t͡ʃ/	дива́н, куше́тка
adventurous прилагательное	/ædˈvɛn.t͡ʃɚ.əs/	риско́ванный, авантю́рный
reread глагол	/ɹiːˈɹiːd/	перечи́тывать, перечита́ть
purge глагол	/pɜɹd͡ʒ/	чи́стить, очища́ть
downstairs наречие	/daʊnˈstɛɹz/	внизу́, на ни́жнем этаже́
upstairs наречие	/ˌʌpˈstɛɹz/	наверху́, вверху́
sonic прилагательное	/ˈsɑnɪk/	звуково́й
cloth существительное	/klɒθ/	ткань, мате́рия
blanket существительное	/ˈblæŋ.kɪt/	одея́ло, покрыва́ло
cupboard существительное	/ˈkʌb.əd/	шкаф, буфе́т
excite глагол	/ɪkˈsaɪt/	волнова́ть, взволнова́ть
familiarity существительное	/fəmɪliˈæɹɪti/	фамильярность
gravitate глагол	/ˈɡɹævɪteɪt/	гравитировать
inward прилагательное	/ˈɪnwəd/	вну́тренний

Фразовые глаголы, которые вы услышите

Слово	Значение
clean up глагол	убира́ться, прибираться
come up глагол	поднима́ться, подня́ться
get off глагол	спуска́ться, спусти́ться
go back глагол	возвраща́ться, возврати́ться
look back глагол	огля́дываться, огляну́ться
move forward глагол	продвига́ть, продви́нуть
put together глагол	собрать, составить
take out глагол	вынима́ть, вы́нуть

Фразы, которые стоит повторять

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

We're not even necessarily singing to the song.
It's just to calm our nervous system.
We're not feeling our best and that's okay.
It doesn't help even intellectualizing how we're feeling.

Грамматика в этом видео

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

Конструкция	В видео
«Used to» used to + глагол — прошлая привычка или состояние, которых больше нет	used to do · used to have
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	has been · hasn't been · I've been
Превосходная степень the -est / the most … — самое большое или малое в группе	the best · my best · your best
Present Continuous am/is/are + -ing — то, что происходит сейчас или в эти дни	you're not having · you're not putting · we're not talking

Произношение, на которое стоит обратить внимание

Говорящий использует 46 сокращённых и редуцированных форм, например we're, you're, I'm. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: starfish /ˈstɑː(ɹ)fɪʃ/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, cautious /ˈkɔːʃəs/, punish /ˈpʌnɪʃ/
Длинные слова — следите за ударением: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, familiarity /fəmɪliˈæɹɪti/, intellectualize /ɪntəˈlɛkt͡ʃuəlaɪz/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: inward /ˈɪnwəd/, weigh /weɪ/, frequent /ˈfɹiː.kwənt/
Звонкие согласные в конце слова — не оглушайте их: reread /ɹiːˈɹiːd/, purge /pɜɹd͡ʒ/, downstairs /daʊnˈstɛɹz/, upstairs /ˌʌpˈstɛɹz/, cupboard /ˈkʌb.əd/

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 achievable, couch, adventurous.

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 →

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