Shadowing Practice: How To Get Out Of A Mental Rut - Learn English Speaking with Video
Bir pratik modu seçin
Her mod tam ekran bir pratik odası açar.
120 cümleler
Cümleler çok kısa veya çok uzun ise, ayarlamak için Düzenle'ye tıklayın.
1
Has this ever happened to you?
2
One day, life seems to be going great and everything seems to be progressing well.
3
But the next day, you wake up with no motivation whatsoever and you suddenly feel stuck.
4
Just going through your daily routine is a struggle and it feels like a chore.
5
And to make matters worse, you beat yourself up for not being as productive as you'd like to be.
6
What happened is you've entered a mental rut.
7
It's basically a state of mind where you feel stuck, purposeless and you're unable to motivate yourself.
8
And doing anything that day can be difficult.
9
Days like these will come unexpectedly, seemingly out of nowhere, and can last for days or even weeks.
10
However if you've been having these symptoms for months or even years now, then you're probably not just in a rut, but you might be experiencing a form of depression.
11
The tips in this video will help you with that, however if the symptoms persist, you might want to talk to your doctor.
12
Now, there could be plenty of reasons for a rut.
13
But often it happens to the most ambitious people.
14
Because they have set high expectations for themselves, they tend to work too hard, for too long.
15
If you're someone who has recently been crushing it, and you've found yourself in a rut, then this might be your body's way of telling you that you need to take a break.
16
Taking a day off might seem like a waste of time, and you might feel like you don't deserve it.
17
But in reality, relaxing a little, will allow you to sustain your productivity for much longer.
18
If all you do is work, work, work and you don't let yourself take a break, then you're on your way to burnout.
19
So allow yourself to take it easy once in a while.
20
But most importantly don't beat yourself up when you do.
21
Often someone who is taking it easy, is torturing himself mentally for not meeting his own expectations.
22
And like a negative loop, this drains his motivation even more, because he is taking a break, but he thinks he should be working.
23
Just like a lot of other people, I'm guilty of this myself.
24
I tend to get thoughts like: "Oh, I should be working right now." "I could be doing this or that..." etc.
25
However we need to understand that we're only human and we have a limit.
26
We're not machines that can keep on going day and night.
27
One thing that has helped me personally, to stop torturing myself, is giving my mind a logical reason for a break.
28
Whenever I get those thoughts telling me I should be working, even when I really shouldn't, I simply tell myself: "Resting will allow me to be more productive in the future." "For that reason, taking a break is the productive thing to do." I basically give my mind a valid reason to relax.
29
And often I'm able to return the next day with recharged batteries and a lot more motivation.
30
Another possible reason for a rut, is not taking care of your physical health.
31
In today's society, a lot of people are stuck sitting at their desks, which often results into being inactive all day.
32
The remedy for this is exercise of course, or any form of physical activity.
33
Most people when they hear the word "exercise", first think of losing weight, but exercise actually has another effect.
34
It makes our brain function at its best.
35
It's already well known that exercise increases levels of serotonin, norepinephrine, and dopamine.
36
All are important neurotransmitters that affect thoughts and emotions.
37
Because of that, exercise has a profound impact on mental health and even doctors prescribe exercise as a treatment for depression.
38
So if you haven't started an exercise regime yet, I highly suggest you do, as it can prevent any future depressive states.
39
But if you're in a rut as we speak, then you probably don't feel like exercising at all.
40
If that's the case, you could apply the 2 minute rule to it.
41
Tell yourself you're going to go for a short 2 minute walk outside.
42
When those 2 minutes are up, you can go back inside and be done with it.
43
The point is to get yourself up and moving.
44
Usually when the 2 minutes are up, you'll be able to continue for longer.
45
But even if you don't continue, 2 minutes of movement are better than nothing.
46
Of course, we mustn't forget about sleep and diet, as they are also a part of our physical health.
47
There's a reason why the gut has been called the second brain.
48
90% of serotonin is made in the gut.
49
And if you don't know, serotonin is considered a mood stabilizer, as it has a huge impact on our emotions.
50
If you keep eating junk food, the gut's microbiota will become unbalanced and your serotonin production will get messed up.
51
So it's wise to stay away from foods that are obviously sub-optimal, like: fried fast food, candy bars, white bread, ice cream.
52
Anything with added sugar basically.
53
Instead, I suggest you try to create a balanced diet that consists of plenty of vegetables, proteins and healthy fats. But let's not forget about drinks.
54
Alcohol, energy drinks and sodas are also harming your gut.
55
Besides tons of added sugar, they tend to have artificial dyes and other harmful ingredients.
56
Plus they have zero nutritional value and are full of empty calories.
57
So replace those sub-optimal choices with plain water or tea.
58
And make sure to hydrate regularly throughout the day, as being dehydrated often leads to mental fatigue.
59
Sleep also plays an extremely important factor in our mental health.
60
If you've been recently sleeping less than the recommended 7-9 hours per night, this could be another reason for a rut.
61
Getting insufficient sleep has been linked to many mental problems such as anxiety, depression and ADHD.
62
Often fixing your sleep, will fix your mental state.
63
I have made plenty of videos about sleep and how to improve it, that's why I won't be talking about it here.
64
There's a link to sleep videos down in the description.
65
As I mentioned before, you should go outside for a walk, however not just to get physical movement, but to get a change of scenery.
66
Going outside is something that can cause a massive shift in your mental state, especially if you surround yourself with nature.
67
Humans are animals.
68
I know this sounds weird, but we need to move around in the landscape to feel good.
69
If you've ever seen an animal in the zoo you know they don't look too happy.
70
In fact, they look bored and sluggish.
71
Why would humans be any different?
72
If you're usually stuck in your house or cubicle all day, you need to get outside every once in a while.
73
You can't just expect to be happy if you're stuck in a box all day.
74
You need sunshine, fresh air and nature.
75
Specifically regularly spending time in nature, has been associated with decreased depression, lowered stress, and increased mental well-being.
76
But even if you live in a big city, just changing your location and your scenery can help a lot.
77
For example, whenever I feel stuck, I go for a walk around the block.
78
This small environmental shift already helps me feel better.
79
Another thing that might be causing a rut is having the same routine, for far too long.
80
If every single day is the same, it's hard to be excited or motivated.
81
You don't really have anything to look forward to, because you already know what to expect.
82
If that's the case, then it might be time to spice up your routine.
83
It doesn't have to be a drastic change.
84
You can try something as simple as taking a different route to work, ordering something new at a restaurant, or switching up your exercise routine.
85
Just do something differently.
86
You could even try picking up a new hobby.
87
Something you've always wanted to do, but never really got around to it.
88
This will give you something to look forward to in your day.
89
For example: going to a martial arts class, maybe learning how to code your own software, or learning to play an instrument.
90
Just don't pick a trumpet or your neighbors will dislike you.
91
Yeah, I'm talking to you neighbor.
92
But if you really want to have a solid reason to get out of your bed in the morning, then you need to set new goals.
93
If you don't have any goals you don't have any direction and you're basically purposeless.
94
That's why I suggest you take out a piece of paper and write down some of your goals.
95
And make sure to make a plan on how you'll achieve them.
96
For example, I didn't start running seriously, until I made it my goal to run a marathon.
97
I always had this idea in the back of my mind, that I should go for a run whenever I could.
98
But that rarely happened, because I didn't have a reason to do so.
99
However, once I made finishing a marathon my goal, my running had purpose.
100
I had a reason to tie my shoes and go for multiple runs per week.
101
Before, there really was no real reason for me to run.
102
It was merely wishful thinking.
103
So set some daily, monthly or even yearly goals.
104
This will give you motivation and fuel to get up in the morning, as you'll have something to aim for.
105
Now, when you're returning back to your work, studying or whatever you usually do, it's important to start small, so that you don't get overwhelmed.
106
Imagine you're a weightlifter who just came back to the gym and is recovering from an injury.
107
You don't want to load up 300 pounds on your bench press.
108
Just because you could lift that weight before the injury, it doesn't mean you can lift it now.
109
You need to start small and build up again.
110
If you try lifting the same weight, you'll just injure yourself more.
111
It's the same with productivity.
112
When you're recovering from a rut, you don't want to suddenly jump to 10 hour workdays.
113
Instead start slow and just like an injured weightlifter, build your productivity up.
114
Do 15 minutes, then 30 minutes, just to get a feel for how long you're currently able to work on your desired activity. If you have complete resistance towards your work, you can use the 2 minute rule to gain some of your momentum back.
115
At the end of the day, you are not alone.
116
Everyone goes through a difficult time sooner or later.
117
Even if you feel stuck right now, and even if you feel like this is how your mood will be from now on, it won't last forever. Mental ruts are temporary, and this too, shall pass.
118
Our moods are in constant ebb and flow.
119
It's unrealistic to feel amazing all the time.
120
Just like Bob Ross would say: "You gotta have a little sadness once in a while so you know when the good times come." "You're just waiting for the good times right now." Thanks for watching.
Uygulamayı İndir
Akıcı konuşmak için ihtiyacınız olan her şey
AI TelaffuzHer cümleyi puanla
IPA AlıştırmasıHer sesi ustalaştır
Kelime BilgisiKelime bankanızı oluşturun
Kelime OyunuOynarken öğrenin
Aynı Kanal
B21
Be Careful When Using Your Phone (animated)
Business EnglishTeensDaily Conversation
B2Sleep Smarter by Shawn Stevenson (animated book summary) - How To Get Better Sleep
Business EnglishUniversity StudentsWorking Adults
B214
Why You Should Read Books - The Benefits of Reading More (animated)
Business EnglishUniversity StudentsWorking Adults
B21
Exercise Makes You Smarter - This Is Why (animated)
Business EnglishTeensDaily Conversation
C111
How Exercise Benefits Your Brain - Exercise and The Brain (animated)
Business EnglishDaily ConversationUniversity Students
B2The Miracle Morning by Hal Elrod (animated book summary) - How to Create a Morning Routine
Business EnglishWorking Adults
B1Lucid Dreams for Beginners - How to Lucid Dream Tonight (animated)
Daily ConversationUniversity StudentsWorking Adults
B1How to Meditate as a Beginner - Meditation Guide for Beginners (animated)
Daily ConversationUniversity StudentsWorking Adults
B2What Happens When We Don't Get Enough Sleep - Scary Effects of Sleep Deprivation (animated)
Daily ConversationUniversity StudentsWorking Adults
B1How to STOP Waking Up Feeling TIRED Every Morning - 4 Tips (animated)
Daily ConversationWorking Adults
B2The Willpower Instinct by Kelly McGonigal (animated book summary) - How Willpower Works
Business EnglishDaily ConversationUniversity Students
B2This Is Your Brain On Music - How Music Benefits The Brain (animated)
University StudentsWorking Adults
B2Cold Showers - Why They're Good For You
Daily ConversationUniversity StudentsWorking Adults
B2Why You Should Quit Social Media - Why It's Bad For You (animated)
Business EnglishTeensDaily Conversation
B2Are You Lazy? Or Are You Just Tired? - Know The Difference
Business EnglishUniversity StudentsWorking Adults
B2Why You Can't FOCUS - And How To Fix That
Business EnglishUniversity StudentsWorking Adults
B2Why You're Always Tired Between 1pm - 4pm (and what to do about it)
Business EnglishUniversity StudentsWorking Adults
B2Feeling Lonely? You're Not Alone
Business EnglishDaily ConversationUniversity Students
B2Your Brain Is FRIED - Here’s What To Do About It
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Video Öner
B214
23 cümleler
How You Feel and What You Do Don't Need to Correlate
American AccentBusiness EnglishUniversity StudentsWorking Adults
B22
45 cümleler
If You’re Feeling Behind in Life Because of Your Mental Health, Watch This
Business EnglishUniversity StudentsWorking Adults
B28
249 cümleler
What to do when you feel like doing NOTHING
Business EnglishUniversity StudentsWorking Adults
B21
200 cümleler
How to get back into a routine after falling off | realistic week living alone
American AccentBusiness EnglishDaily ConversationUniversity Students
B113
203 cümleler
Why We Feel Stuck Even Though We Work So Hard | B1 English Shadowing
Business EnglishUniversity StudentsWorking Adults
B223
193 cümleler
10 Habits Secretly Causing Brain Rot | Fix it Now
Business EnglishDaily ConversationUniversity Students
B21
130 cümleler
how to be the girl that get's sh*t done, without motivation | time management, focus & self-care
Business EnglishUniversity StudentsWorking Adults
B22
55 cümleler
How to Stop Overthinking and Anxiety
Business EnglishUniversity StudentsWorking Adults
B21
101 cümleler
It Is NOT Laziness, It Is Something DARKER
Business EnglishUniversity StudentsWorking Adults
B24
310 cümleler
How To Reset Your Life In 7 Days
American AccentBusiness EnglishUniversity StudentsWorking Adults
B28
30 cümleler
Doing this everyday will greatly help 👉🏻www.xandriaooi.com 💖
Business EnglishUniversity StudentsWorking Adults
B25
248 cümleler
The secret to a disciplined life | Pavel Durov and Lex Fridman
Business EnglishUniversity StudentsWorking Adults
Bu dersin kelimeleri ve konuşma notları
Bu B2 seviyesindeki konuşma dersi “How To Get Out Of A Mental Rut” videosuna dayanıyor. En çok tekrarlanan kelimeler: rut, mental, exercise, stuck. Bu videoda gölgeleme çalışması için 120 cümle ve 1872 kelime var. Konuşma bölümü 9:41 sürüyor. Konuşmacı hızlı konuşuyor, dakikada yaklaşık 193 kelime; bu yüzden birbirine bağlanan ve zayıflayan sesler duyacaksınız. Kelimelerin %86’i İngilizcede en sık kullanılan 3.000 kelime arasında; geri kalanına başlamadan önce bakmakta fayda var.
Bu videodaki önemli kelimeler
Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:
| Kelime | Telaffuz | Anlam |
|---|---|---|
| serotonin isim | /ˌsɛɹəˈtoʊnɪn/ | serotonin |
| weightlifter isim | /ˈweɪtˌlɪftɚ/ | halterci |
| symptom isim | /ˈsɪm(p)təm/ | semptom, belgi |
| scenery isim | /ˈsiːnəɹi/ | manzara, peyzaj |
| torture isim | /ˈtoɹt͡ʃɚ/ | işkence, eziyet |
| marathon isim | /ˈmæɹəθən/ | maraton |
| emotion isim | /ɪˈməʊ.ʃən/ | duygu, his |
| cubicle isim | /ˈkjuːbɪkəl/ | odacık, hücre |
| dehydrate fiil | /diːhaɪˈdɹeɪt/ | kurumak |
| dopamine isim | /ˈdoʊ.pəˌmin/ | dopamin |
| hydrate isim | /haɪˈdɹeɪt/ | hidrat |
| prescribe fiil | /pɹɪˈskɹaɪb/ | reçete yazmak |
| sluggish sıfat | /ˈslʌɡɪʃ/ | uyuşuk, miskin |
| stabilizer isim | /ˈsteɪbəlaɪzɚ/ | dengeleyici, stabilizatör |
| persist fiil | /pɚˈsɪst/ | sebat etmek, vazgeçmemek |
Duyacağınız deyimsel fiiller
| Kelime | Anlam |
|---|---|
| look forward to fiil | iple çekmek, dört gözle beklemek |
| take out fiil | çıkarmak |
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Present perfect continuous have/has been + -ing — önceden başlayıp hâlâ süren bir eylem | you've been having · has recently been crushing |
| Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem | you've entered · have set · you've found |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | be done · has been called · is made |
| İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi | someone who has · someone who is |
Dikkat edilecek telaffuzlar
Konuşmacı don't, you're, you've gibi kısaltılmış biçimleri 55 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.
- “sh” ve “zh” sesleri: expectation /ˌɛk.spɛkˈteɪ.ʃən/, emotion /ɪˈməʊ.ʃən/, sluggish /ˈslʌɡɪʃ/, wishful /ˈwɪʃfəl/, nutritional /njuːˈtɹɪʃ.ə.nəl/
- Uzun kelimeler — vurguyu doğru yere koyun: serotonin /ˌsɛɹəˈtoʊnɪn/, productivity /ˌpɹɒdʌkˈtɪvəti/, expectation /ˌɛk.spɛkˈteɪ.ʃən/, norepinephrine /ˌnɔːɹɛpɪˈnɛfɹɪn/, stabilizer /ˈsteɪbəlaɪzɚ/
Türkçe konuşanların zorlandığı sesler:
- /w/ — dudaklar yuvarlak, /v/ değil: weightlifter /ˈweɪtˌlɪftɚ/, overwhelm /ˌoʊ.vɚˈwɛlm/, wishful /ˈwɪʃfəl/, whatsoever /ˌ(h)wʌtsoʊˈɛvɚ/
- Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: productivity /ˌpɹɒdʌkˈtɪvəti/, cubicle /ˈkjuːbɪkəl/, prescribe /pɹɪˈskɹaɪb/, sluggish /ˈslʌɡɪʃ/, stabilizer /ˈsteɪbəlaɪzɚ/
- /æ/ — “e”den daha açık: marathon /ˈmæɹəθən/, calorie /ˈkæləɹi/, inactive /ɪnˈæktɪv/, drastic /ˈdɹæs.tɪk/, sadness /ˈsædnəs/
Bu videoyla nasıl çalışılır
- Videonun tamamını konuşmadan bir kez dinleyin ve bilmediğiniz kelimeleri not edin.
- 0,75× hızla başlayın, cümle cümle tekrar edin ve kolaylaşınca normal hıza dönün.
- Kendinizi kaydedin ve orijinaliyle karşılaştırın; serotonin, weightlifter, symptom gibi kelimelere özellikle dikkat edin.
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.