ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: 7 boring habits that actually improved how i feel
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I think we overcomplicate how to actually feel good.
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We have 12 -step morning routines that are ultra -optimized.
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We take 10 different supplements, drink $8 wellness juices, but somehow we're still tired,
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overwhelmed, and constantly looking for the next thing that's going to fix us.
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Yes, I love trying new things.
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I love learning about ways to improve my life, but I've realized that sometimes the answer is not a modern trend or a product.
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The things that have actually made me feel the best are painfully boring and unsexy.
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I really believe that feeling good in your body and in your mind isn't about adding more or doing more.
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It's really about making things extremely simple, like stupidly simple.
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So these are the seven incredibly boring habits that have made the biggest difference in how I feel.
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Okay, this is going to sound so stupid, but one of the biggest habit changes
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that has made the biggest difference in how I feel is I eat before I'm starving.
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Let me explain.
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You're probably thinking, well, duh, Allison, you should eat when you're hungry.
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But for some reason, like I would always wait until the last second,
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like when I'm on the verge of collapsing to finally put something in my body.
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And I don't know why, but I think a lot of women operate this way.
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We just get like so busy.
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We have a million things to do and like food is like the last thing on our minds.
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But by the end of like our entire to -do list, we feel like we're going to pass out at any second.
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We literally procrastinate on eating, but it's wrecking your digestive system and cortisol.
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Yeah.
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Sometimes you're in situations where you don't have time to eat
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but starving on a daily basis is not normal
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and it's not healthy especially for women
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because most of you guys who watch me are women not eating for prolonged periods of time spikes your cortisol
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and it keeps your mood on a roller coaster all day
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and if you don't believe me you can ask my boyfriend
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or any of your boyfriends for
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that matter at the time whenever i would uber to the city to see him
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because that's where he lived
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and we would hang out here the uber ride would take at least an hour sometimes more
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and by the time might arrive it was already 3 p .m
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and I was gonna rip his head off
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but for some reason like I just didn't want to eat before
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it's like I wanted to wait until we work together to like have a meal
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but I would always get so carsick in those Ubers
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because I'm dehydrated and I'm starving
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and I would always be in a bad mood whenever I saw him
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and I just didn't like that pattern
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and with all the toxic skinny trends going around online for some reason it's become cool
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or chic to just not eat until you're on the verge of collapsing
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and this has so many negative effects on your body because when you are starving, you do not make good choices when it comes to food.
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At least for me, I just start craving all the bad stuff, like processed snacks, sugary foods, salty stuff.
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And then once I eat all of that, I feel so much worse after.
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So now I feel like I'm much more in tune with my body and I eat when I'm hungry.
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Not to the point where I'm constantly starving, and not only do I make better choices, but I only eat until I'm satisfied.
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When your body is not in a state of desperation you don't overeat regulating my eating times has been
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so good on my digestive system like i already had
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so many stomach issues before but starving on a daily basis only wrecked it even more
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and when i finally did eat it would almost like shock my stomach
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and it would hurt so again that's why i keep my meal times very consistent
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and yeah sometimes you're in situations where you don't have a lot of control like traveling
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if you have super busy days at work you have a ton of meetings
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but for me i just do my best to plan around this stuff fruit and healthy snacks are like my go -tos.
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Oh, and always eat before you go grocery shopping.
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Again, do not be in a state of desperation
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when you're buying all your food for the week
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because you're only going to buy the bad stuff because that's what you want in the moment.
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The other painfully boring habit that has drastically improved my life is having good air quality in my home.
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Like if it couldn't get any simpler, yes, I'm talking about literal air.
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But this is very important to me because I've had eczema my whole life.
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And during the winter, the skin on my hands literally feel like they're being ripped apart.
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The air is just so dry.
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My skin starts cracking and bleeding.
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I even feel it on my face and eyes, which is a very new thing for me, by the way.
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Like for some reason this year, my eyes started getting extremely dry, like to the point where I'm constantly putting in eye drops.
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Did you also know that dry air can physically dehydrate you and increase your chances of getting sick?
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I am very prone to getting headaches.
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So dehydration is my biggest op and dry air can also dry out your throat, which again can lead to sickness.
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So the colder months can be very miserable for me if I don't pay attention to the air in my home,
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which is why I keep multiple humidifiers in my house.
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And I love the ones by Dreo.
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If you know, you know, this is the best brand.
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I have one in my living room and I recently got another for my bedroom.
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For some reason, I always get a stuffy nose before I go to bed.
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But ever since having this in my room, I can breathe so much easier because the air isn't so dry.
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This one is so good because it has warm and cool mist options and the mist itself is ultra fine.
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This adds 550 milliliters of water to your room every hour which equals to almost an entire bottle of water.
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It's also so quiet so I'm able to sleep with it on
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and it has an 80 hour runtime so it lasts through multiple nights.
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I also love that I can control it from the app on my phone.
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That way I don't have to get it up to turn it on.
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I can just keep scrolling like I always do.
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You can also customize the lights to match whatever vibe you like.
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Speaking of air quality, Drea also has some amazing air purifiers that I also keep in my home.
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Apartments get so dusty for some reason.
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So that's why I love having this to make sure my air is clean and free from any pollutants.
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I clearly do not play about the air I breathe.
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I mean, it's like drinking water.
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It's not revolutionary or sexy, but it's one of the most essential things for your body.
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I want to talk about something that has been very relevant in this period of my life.
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And while it is very silent, it has probably made the biggest difference in how I feel mentally.
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And it's that I no longer rely on substances for my mood.
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I almost never drink alcohol.
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I don't do drugs.
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And I don't really drink that much caffeine besides matcha.
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But it wasn't always this way.
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Anyone who knew me in college, I was like a completely different person.
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Anything that was consumable, you best believe I was consuming it.
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Like, your girl did not say no to anything.
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But like, I don't regret anything because I felt like I just needed to get it out of my system.
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Not saying that you should do some of these things, but come on, the youth is gonna youth.
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And sometimes you need to try something to know you don't like it.
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For the majority of the time, I was partaking in these things because that's just what everyone else around me was doing.
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When it came to coffee, alcohol, going through a hoe phase, like, everyone has done it especially when it came to alcohol.
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Like I do not like the taste, but it was a social thing for me.
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Like I just wanted to feel included.
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But now I cannot fathom doing half the stuff I did.
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I actually hate feeling out of control and not like myself.
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Even something as simple as coffee.
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Like I do not drink it because I don't like the way it makes me feel.
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I get very jittery.
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My stomach starts hurting.
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And when it comes to drinking, I am more than happy to go out sober.
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Like I don't need a drink in my hand to feel cool or to have a good time.
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And if people ask me like why I'm not drinking.
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I just don't care.
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It's not a big deal.
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I think the media and pop culture has like glorified drinking as this like super cool, fun activity.
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But in reality, it tastes horrible.
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It makes you do and say weird stuff and you feel out of it the next day.
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Like why would anybody waste money or their body to do that?
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Again, I am not coming from a place of these things are bad and you shouldn't do them.
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Because like I said, I pretty much did everything under the sun.
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But I think I just realized that I really like feeling at my baseline.
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Like being in control, being in the right headspace.
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I just don't want my physical or mental state altered in any way.
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If I'm tired, I'll just relax instead of suppressing my body with caffeine.
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If I'm stressed, I actually want to deal with what's stressing me out rather than using something to escape the feeling.
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And if I'm going out, I don't need alcohol to make the night fun.
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Like, believe me, I am already crazy enough without alcohol.
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And I'll order a mocktail with no shame.
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It is just
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so important to let your body tell you what it needs instead of immediately trying to fix how you feel.
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And maybe this is controversial, but I almost feel this way about over -the -counter medicine.
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Yes, if you have a fever, take the Tylenol, take the Advil.
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But my mom, who was a pharmacist for over 20 years in the industry,
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heavily disagrees with Western medicine and kind of raised me with this holistic mindset to let your body do its thing.
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Over -the -counter stuff only shuts up your body's symptoms.
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It doesn't solve the problem.
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So if you're always popping pills every time you have a headache, this is a deeper issue you need to look at.
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You're probably dehydrated or waiting till the last second to eat something hint hint
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so ironically doing less has actually been the best thing for me
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it's made me more in tune with my own body
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and i just feel way more stable and consistent day to day like
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if you're healthy with a functioning body
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you really don't need to rely on anything is this a safe space right
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now can i tell you guys my hot take my hot take is i think calling is better than texting
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and i will die on that hill because let's be real no one remembers to text back.
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And by no one, I mean me.
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I am one of those people.
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I'm sorry, I will read your text, think about my response, and then forget to send it.
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Like, my typical response time for text is anywhere between 30 minutes to 24 hours.
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Sometimes I'll accidentally leave people on read for days.
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And it's not that I do it on purpose, but I'm busy, I've got other things going on.
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And I'm sure you do the same thing.
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It's not that we're trying to be mean, but this is kind of how we treat texting nowadays.
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And this is why I actually prefer when people call me or I call them.
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Because this way you or i will get an immediate response i just think it's common sense
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that if something is urgent let's call her facetime i think another reason i feel this way is
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because i just crave relationships that feel genuine and connected
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when we call our facetime i hear your voice i see your face i just feel closer to you
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and it also makes it impossible for tone to get lost one of my gripes with texting is
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that if we're having a serious conversation we cannot hear the tone of the other person.
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And if I text you something, I get so anxious that it's going to be read in the wrong way.
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But with calling, people's walls are down and it immediately removes the confusion.
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I just feel like talking face -to -face or voice -to -voice is the superior form of communication.
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Now, I get that some people in your life, or maybe you, don't have time to call which is why something
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that I do with my friends is sometimes I'll just send them a voice memo.
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Like you can record something on your phone and then send it to them.
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I also love this because I save so much time by speaking my words instead of having to type them.
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Plus the other person can like listen to it on their own time.
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My best friend and I do this on a regular basis
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and we call them our podcasts because we're sending like little voice snippets to each other and it's literally like a podcast.
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Like sometimes our voice memos are 20 minutes long, but it's fun because we can catch up with each other at different times.
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I feel like voice memos are kind of like delayed calls.
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And again, I just think it is so much more superior than texting.
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The whole point of what I've been saying is seeking simplicity.
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This is the mindset I live my life by that has totally changed the way I feel and look.
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We've accidentally turned basic life maintenance into a performance.
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Like everything is so performative and artificial now.
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Social media has given us every routine, every product, every hack.
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And suddenly we start thinking that everything in our life needs to be optimized
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but sometimes the most optimal thing is choosing the simplest version.
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You don't need 12 products in your skincare routine.
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Cleanser, moisturizer, SPF are just fine.
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You don't need 200 different tops for every occasion.
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Yes, you can be an outfit repeater with things that you actually love.
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You don't need to dye your hair the next trendiest hair color.
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Just pick one easy hairstyle that you can do daily.
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Also, your natural hair color is beautiful.
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We need to stop thinking that this new diet, pill, or workout routine is going to give us our dream body, but eating real food, sleeping,
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and moving every day will.
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Hanging out with our friends doesn't need to be making reservations or doing expensive activities.
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Hanging out can be movie nights, game nights, cooking together, or just sitting on the couch talking.
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I just want every area of my life to feel simple, which also means being okay with things not being perfect all the time.
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I know it's so tempting to see what other people have on social media and want that,
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but you have to remember that those people have completely different lives than you.
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Again, I love trying new things, new gadgets, new routines.
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But if it is not simple and will integrate seamlessly into my life, I will abandon it.
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And just having this mindset has saved me so much time, money, and effort from things that don't actually work.
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The sixth boring habit that I will stand on business for is writing everything down immediately.
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This has indirectly improved the way I feel because it reduces more opportunities for me to become stressed.
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If I make plans, schedule an appointment, agree to a deadline, book a trip, make a work commitment, I immediately put it in my calendar.
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Like I don't even trust myself to say, oh, I'll just do it when I get home.
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No, it's going into my phone.
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Because the second someone tells me, poof, it's gone.
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Like I have the memory of a goldfish.
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I never tell myself, oh, I'll remember because realistically I won't.
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And I've already been publicly embarrassed for being late to something or not showing up.
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It is so humiliating.
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It's like the closest thing to death for me.
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So even the things that feel too obvious to write down, like working out for example, I write them down anyway.
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And like even the small things like hanging out with friends, again, I write down.
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If there are other details for the event like the address, what I need to bring, what to wear, I write those down too.
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And I don't do this because oh I just love feeling organized.
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No, I do it for my own sanity.
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Keeping everything in one place has freed up my mind so I can focus on other things.
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I am never in a rush or worrying
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if I have somewhere to be because I already know about it and I've planned for it.
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So no, being organized doesn't mean you're naturally good at remembering stuff.
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It means creating systems so you don't have to remember everything.
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One of the most influential hacks that has truly altered my brain chemistry is filtering my language, especially the way I talk about myself,
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which is why I have made it a habit to only speak about my failures as experiences.
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A while ago, I made a video about the labels we assign to ourselves and to situations, and why this leads to negative feelings and resentment.
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Because the way you think dictates how you feel.
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So if you want to feel better and more confident, you need to change your thinking,
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which includes the word you say in your head and out loud.
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Anytime I talk to someone about what's going on in my life or a mistake I made,
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I always say 100 % how I feel about it.
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And then I reframe it in a positive or negative way.
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So as an example, I could say, oh, I didn't get the promotion and I'm really bummed about it.
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But you know, it could actually give me some more time to focus on my other side projects.
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Now, this doesn't mean pretending or forcing yourself to be optimistic.
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You can be upset that something didn't work out without turning it into proof that you're a failure.
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I truly believe there is always a positive learning outcome from every situation.
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It's all about how you frame it.
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The truth is we cannot change the past,
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but for some reason, every single move we make or thought is determined by what went wrong the last time.
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And this stops us from taking action or risks.
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But if you just reframe the past and stop labeling it as a failure, you will start to see that everything in this world is neutral.
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Your relationship that ended is an experience.
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The job you tried and quit is also an experience.
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The business idea you tried but didn't work is an experience.
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Moving somewhere and realizing you hate it is an experience as well.
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And putting yourself out there and getting rejected is an experience.
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I know sometimes it's embarrassing to talk about things that went wrong,
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but it is actually really healthy to reflect on how you feel and think about what you can do the next time.
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Life is truly all about the experiences.
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I mean, you could say that life is one big experience.
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So we should see everything that happens to us in the same way.
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As you can tell by now, the secret to feeling good is actually pretty boring.
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It's usually not the new supplement, the perfect morning routine, or some life -changing product you bought on TikTok.
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Most of the time, it's really simple things.
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Sometimes the biggest upgrade or life hack is actually just removing the noise and going back to the basics.
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If you liked this video, then let me know in the comments.
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I'd also love to know what your boring but life -changing habits are.
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I love learning from you guys and I feel like you help me more than I help you sometimes.
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And if you liked this video, then you would also really love this one.
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All right, that's all I got for you today.
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Thanks for watching and I'll see you in the next one.
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Bye.
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Thank you.
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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้
บทเรียนฝึกพูดนี้ใช้วิดีโอ “7 boring habits that actually improved how i feel” เป็นสื่อ วิดีโอนี้มี 264 ประโยค และ 3529 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 15:42 ผู้พูดพูดเร็ว ประมาณ 225 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก 84% ของคำอยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ ส่วนที่เหลือควรดูไว้ก่อนเริ่มฝึก
คำศัพท์สำคัญในวิดีโอนี้
คำที่ควรเรียนรู้ 15 คำจากวิดีโอ พร้อมคำอ่านและความหมาย:
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| habit คำนาม | /ˈhæb.ɪt/ | นิสัย |
| bore คำกริยา | /boɹ/ | เจาะ, ไช |
| mood คำนาม | /muːd/ | อารมณ์, ใจ |
| stomach คำนาม | /ˈstʌmək/ | ท้อง, กระเพาะ |
| meal คำนาม | /ˈmiːl/ | อาหาร, มื้อ |
| hungry คำคุณศัพท์ | /ˈhʌŋ.ɡɹi/ | หิว, ท้องเลว |
| label คำนาม | /ˈleɪ.bəl/ | ฉลาก |
| tune คำนาม | /tjuːn/ | ทำนอง |
| breathe คำกริยา | /bɹiːð/ | หายใจ |
| accidentally คำกริยาวิเศษณ์ | /ˌæk.sɪˈdɛnt(ə)li/ | โดยไม่ตั้งใจ, เผลอ |
| collapse คำกริยา | /kəˈlæps/ | พัง, ถล่ม |
| hint คำนาม | /hɪnt/ | คำใบ้ |
| pill คำนาม | /pɪl/ | ยาเม็ด, เม็ด |
| headache คำนาม | /ˈhɛdeɪk/ | ปวดหัว |
| snack คำนาม | /snæk/ | เครื่องว่าง, ของว่าง |
กริยาวลีที่คุณจะได้ยิน
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| go out คำกริยา | ออก, ออกไป | |
| show up คำกริยา | โผล่ | |
| shut up | /ʃʌt ʌp/ | หุบปาก |
ประโยคที่ควรฝึกพูดซ้ำ
ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:
- I mean, it's like drinking water.
- Sometimes I'll accidentally leave people on read for days.
- We've accidentally turned basic life maintenance into a performance.
- No, it's going into my phone.
- Because the second someone tells me, poof, it's gone.
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| ประโยคเงื่อนไข if + อนุประโยค, will/would + กริยา — เงื่อนไขและผลลัพธ์ | If I'm tired, I'll just · if it is not simple and will integrate |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | I've realized · have actually made · have made |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | being ripped · be read · be optimized |
| Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ | guys who watch · eyes, which is · Anyone who knew |
การออกเสียงที่ควรระวัง
ผู้พูดใช้รูปย่อและรูปลดเสียง 94 ครั้ง เช่น don't, I'm, you're ให้พูดแบบสั้นตามที่ได้ยิน
- เสียง “th”: breathe /bɹiːð/, sixth /sɪksθ/, throat /ˈθɹoʊt/, fathom /ˈfæðəm/
- เสียง “sh” และ “zh”: desperation /ˌdɛspəˈɹeɪʃən/, rush /ɹʌʃ/, shock /ʃɔk/, promotion /pɹəˈmoʊʃn̩/, occasion /əˈkeɪ̯ʒən/
- คำยาว — ลงเสียงหนักให้ถูกพยางค์: superior /sʊˈpɪɹ.i.ɚ/, accidentally /ˌæk.sɪˈdɛnt(ə)li/, desperation /ˌdɛspəˈɹeɪʃən/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, incredibly /ɪŋˈkɹɛdɪbli/
เสียงที่คนไทยมักออกเสียงยาก:
- เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: starve /stɑɹv/, meal /ˈmiːl/, label /ˈleɪ.bəl/, collapse /kəˈlæps/, pill /pɪl/
- /v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: starve /stɑɹv/, verge /vɜːd͡ʒ/, solve /sɒlv/, arrive /əˈɹaɪv/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/
- /z/ — เสียงก้อง ไม่ใช่ /s/: physically /ˈfɪz.ɪ.kli/, nowadays /ˈnaʊ.ə.deɪz/, miserable /ˈmɪz(ə)ɹəbəl/, reservation /ˌɹɛz.ɚˈveɪ.ʃən/, resentment /ɹɪˈzɛnt.mənt/
วิธีฝึกกับวิดีโอนี้
- ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
- เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
- อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง habit, bore, mood เป็นพิเศษ
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ