Shadowing Practice: The Hidden Reason Life Feels So Hard… and the Tiny Shift That Changes Everything! | Mel Robbins - Learn English Speaking with Video

And the fact is, your whole life is the little things.

It's when you wake up, it's the first thing you look at, it's what you do with your body,

and you were to focus for the next seven days on just adding one of those in a day, you would be very surprised how getting some of the little

things right actually starts to turn your life in a completely different direction.

Are you going to run your day on fumes, or are you going to run your day with fuel?

In other words, are you going to run on empty or are you going to run on full?

Because either way, you got a tank of gas and you're going to be running.

You have got a lot of big and important things to do.

I know you.

Of course you do.

You're running around all over the place.

So the question is, are you doing it with your tank on empty

or are you fueling yourself for everything you need to get done?

And I want you to be honest as your friend because this is where a lot of people are lying to themselves.

I used to be one of them.

You know, I grew up in the generation where they always used to say when I was little, breakfast is the most important meal of the day.

But then I go to college and I got a different message.

You got to be skinny, so it's time to start starving yourself and skipping meals and exercising on an empty stomach and hydrating with caffeine.

and then I wonder why I have anxiety and I'm constantly bitchy and stressed out.

And I can hear you saying, Mel, you know, I know I need to have better fuel, but I don't have time.

It's so busy in the morning, I don't have time.

Okay, well then you're going to love this because I'm not going to ask you to become a new person.

I'm not going to ask you to overhaul your diet, track macros, buy a blender, join some wellness cult.

That's not what we're doing here.

The choice is very simple. are you feeding yourself

or are you starving yourself i get it you're late you grabbed your phone you did this you didn't do

that you didn't have time

but then you wonder why you're irritable you wonder why you

can't focus why everything feels hard why you're snapping at people

you like why you feel anxious why the littlest things at

work just piss you off this choice am i running on fumes

or am i running on fuel affects your entire day and it starts when you wake up.

So as I was getting ready to have this conversation with you, I was doing a bunch of research, and my friend, Dr. Nicole LaPera, who goes by the Holistic Psychologist Online,

she's extraordinary, she's brilliant, she's a New York Times best-selling author.

Tens of millions of people follow her

because she breaks down all kinds of psychology and research

and teaches you how you can apply it to heal and improve aspects of your life.

And she puts up this post, And it was a post about the importance of eating protein first thing in the morning.

She basically explained that in the first 30 minutes of the day, when you wake up, your cortisol levels are the highest.

Now cortisol is that, they call it the stress hormone,

but it's highest in the morning because arguably it's supposed to help you get going.

So for the first 30 minutes of the day when your cortisol levels are the highest, You may be grumpy and irritable and upset, and you don't even know why.

And then she says

that eating protein first thing in the morning is a very important thing to do to help you regulate your emotion.

And in the caption, she went on to describe that it's important because regulating your blood sugar

directly helps you regulate your emotions.

And this has been a huge shift in my life.

I mean, if you've been listening to the podcast recently, you know that health is my number one goal.

And in particular, I've listened to all the medical and nutritional

and scientific experts

that have come on this podcast in every single possible discipline

who have all been talking to us about the critical nature of protein.

protein for focus protein for muscles protein for energy protein for life i was never a big breakfast person

and i have started to force myself to change my own habits

and follow this expert advice

and really take fueling myself first thing in the morning seriously are you going to make time to fuel yourself

or are you going to fly out the door and just dig around in your backpack and eat that half-eaten granola bar, you know, dust all the sandy stuff in the bottom of your backpack off it and choke it down?

Or are you going to try to cover up that giant hole where your food should be, namely your stomach with a big cup of coffee and 15 sugar packets in it?

And if you think I'm exaggerating, I really want to share some wisdom.

I'm hoping that you're gaining the self-awareness that you recognize the power of what do you reach for, today's going to be a good day and am I going to run on fuel?

Those three choices together, holy cow, they set you up differently, don't they?

Because when you're running on fumes, have you ever noticed that what can feel like a massive emotional problem, it's so overwhelming.

It's overwhelming because you are in a human body and brain running on empty, on fumes.

That's why you feel like you can't handle this.

And it's also why if you just take an exhale and you get a great bowl of chicken soup, no, it doesn't erase the problem,

but with some fuel, you often have a different perspective.

With some fuel, you have renewed energy.

How many times have you had a day where you catch yourself and you think, oh my god, why am I being such a monster?

Why is everything pissing me off at work today?

Why am I not myself today.

And then you realize you're stuck dealing with a depleted body and mind.

And so what is the takeaway?

Stop pretending you're fine running on fumes.

This isn't making you skinny.

It's making you anxious and irritable.

One fuel choice early in the day, especially in the morning, especially protein.

If you're somebody who does intermittent fasting, great.

Maybe that works for you.

But the question is still the same.

When you do break the fast, what are you fueling yourself with?

Are you choosing something that stabilizes you and empowers you and energizes you?

Or are you choosing something that gives you a quick spike, tons of carbs, tons of sugar, all kinds of junk, and then crash, leaves you still feeling empty?

If you feel like you're running on fumes,

I want you to take advice from Dr. Pillimer and all the wisdom from 20 years of studying people in their 80s,

90s, and 100s, just get something to eat and then see what happens.

That's the micro choice that has a major impact and it's a lever you can pull at any time.

Don't you love this?

I love this topic so much.

I had so much fun digging into this and really thinking about it

and it's been crazy empowering and that brings me to the fourth micro choice

that has a surprisingly huge impact and makes a huge difference every single day.

And that choice is scroll or sleep.

Because at the end of the day, there's this one tiny moment, we all have it, you have it every night,

so do I, that decides how tomorrow is gonna feel.

And it happens right when you finally have a second to yourself.

Oh my God, the whole day has been for everybody else.

Oh my God, work, school.

Oh my God, taking care of everybody.

You're done with the dinner cleanup.

100

The kids are in bed.

101

The dogs have been fed.

102

You've done the dishes.

103

You're done.

104

You're done doing things for other people.

105

And then you look at the clock and you think, okay, I really should go to bed. But you don't.

106

Because there is a choice sitting right there in front of you at the end of every day.

107

Oh my God, the micro choice is right there.

108

Are you going to scroll?

109

Or are you going to sleep?

110

And you know what I used to say?

111

Here's what would happen when this moment would hit.

112

Because you have this moment every night.

113

So do I.

114

Everybody does.

115

We're going to have this moment for the rest of our lives.

116

So much of your potential is either limited or expanded by your mindset.

117

When you feel more hopeful or when you see options and you start to tell yourself, well, why not?

118

Why don't I just try it?

119

That rosier mindset, it inspires you to take the actions that change your life.

120

And it's the actions that matter.

121

There are areas in your life where your own mindset is blocking you from taking action.

122

Before we jump into the filter in your brain and changing your mindset, I want to be very clear about something.

123

This conversation today, it's not about positive thinking.

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You and I are talking about training your mind to work for you.

125

That's very different.

126

This is not toxic positivity.

127

I'm not asking you to put a positive spin on a shitty situation.

128

I'm also very clear that thinking nice thoughts is not going to get your bills paid.

129

However, if you can get serious and intentional

130

and strategic about training your mind to have a rosier and more optimistic and empowered attitude,

131

you, my friend, will be able to say to yourself, I can do this.

132

you will be able to say, you know what?

133

I know my student debt is piled from the floor to the ceiling

134

and I have not opened those bills in approximately 10 months, but I believe in my ability to figure out how to pay this off.

135

When you take off the dark glasses, you know what you'll see?

136

You'll see you're not stuck in the job.

137

You're not stuck in the relationship.

138

You're not stuck with the unhealthy habits that you have.

139

If you're the kind of person that constantly shrugs your shoulders and is like, well, it is what it is.

140

Got this college debt, it is what it is.

141

I always date these losers.

142

It is what it is.

143

My grandfather was heavy.

144

My mother was heavy.

145

I guess I'll just be heavy.

146

And no, no, you can look at something differently.

147

And when you look at it differently, you see different options.

148

And I also want to say one more thing before we jump into the filter in your brain

149

and its connection to your mindset.

150

There are things in life that you are not going to change or at least you're not gonna change them overnight.

151

For example, you and I cannot change that there is discrimination in this world.

152

There is bias that a lot of people experience.

153

We cannot change the fact that poverty and mental health issues impact people for real.

154

But here's what you can do.

155

You can train yourself to look at the future and decide how you're going to

156

react to and respond to the things that you're facing in your life.

157

You can decide how you're gonna heal

158

and what you're gonna do about those things for yourself

159

and your community

160

And I'm gonna tell you something a positive mindset is not

161

gonna change the reality of what is going on around you Here's what it does and this is why it's important

162

It empowers you to face it to deal with it

163

That's what a mindset does and that's why it's important to get serious curious about training your mind to work for you.

164

This is so important

165

that I want to give you one more example about how your mindset either inspires action or it discourages it.

166

So let's just say that you are in a job and you hate it.

167

You feel stuck.

168

You feel like you're kind of dead inside.

169

You're not excited about anything.

170

It's day in day out the same thing.

171

Or if you're not working right now and let's say you've taken time off to raise your kids and

172

you're sitting there going I want to get back in the workforce, but I don't have any skills and I've got a 20-year hold in my resume.

173

Nobody's gonna hire me.

174

I don't have any experience.

175

I don't even know how to write a resume.

176

How the hell am I going to get into interior design

177

when I went to college for accounting

178

and I work in a big accounting firm and I don't even know how to begin doing this.

179

I can't make this happen.

180

If that is the way that you look at the future, if that's your mindset, if you color what's possible through that dark lens,

181

if you keep telling yourself those things, you will see a world where you can't change.

182

So are you going to feel inspired to work on your resume?

183

Of course not.

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because your mindset has stopped you before you even started.

185

And that's why it's critical for you to realize this is not just a conversation about your thoughts.

186

At the end of the day, if you don't have a positive mindset, you and I can talk about actions and habits all day long till we're blue in the face, but you won't do shit about it.

187

I got to get you to have the kind of mindset that also says, hey, it's worth it.

188

Hey, I can do something about this.

189

Because if I can get you to be more optimistic, if I can get you to take the dark lens off and put on a lighter one, if I can get you to start believing, it is worth it for you to apply.

190

It is worth it for you to put your dating app back up.

191

Yeah, it is worth it for you to pick up the pen

192

and start working on that book you've always wanted to write.

193

Hell yes, it's worth it for you to take 10 minutes today

194

and lay down on the floor and do those stretching exercises

195

that the doctor told you you should do

196

because you threw your back out instead of sitting on the couch and bitching about it.

197

Of course it's worth it.

198

If I can get you to start to flip from, ugh, easy for you to say, Mel.

199

Works out for you, doesn't work out for me, it's not gonna help, I've had anxiety for years.

200

If I can get you into, hey, maybe it will work.

201

Hey, maybe I'm ready.

202

Maybe I should try this, maybe I do deserve this.

203

That singular switch in your mindset motivates you.

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Bu dersin kelimeleri ve konuşma notları

Bu B2 seviyesindeki konuşma dersi “The Hidden Reason Life Feels So Hard… and the Tiny Shift That Changes Everything!” videosuna dayanıyor. Bu videoda gölgeleme çalışması için 203 cümle ve 2559 kelime var. Konuşma bölümü 14:33 sürüyor. Konuşmacı dakikada yaklaşık 176 kelimeyle, günlük konuşmaya yakın doğal bir hızda konuşuyor. Kelimelerin %87’i İngilizcede en sık kullanılan 3.000 kelime arasında, bu yüzden kelime dağarcığını takip etmek kolay.

Bu videodaki önemli kelimeler

Videodaki en ileri düzey 15 kelime, telaffuzu ve anlamıyla:

Kelime	Telaffuz	Anlam
mindset isim	/ˈmaɪn(d)ˌsɛt/	düşünce tarzı, zihniyet
fume fiil	/fjuːm/	kül
irritable sıfat	/ˈɪɹɪtəbl̩/	hırçın, huysuz
microwave isim	/ˈmaɪkɹoʊˌweɪv/	mikrodalga
regulate fiil	/ˈɹɛɡ.jə.leɪt/	regüle etmek
inspire fiil	/ɪnˈspaɪə(ɹ)/	esinlemek, ilham vermek
starve fiil	/stɑɹv/	açlıktan ölmek
backpack isim	/ˈbæk.pæk/	sırt çantası
scroll isim	/skɹoʊl/	tomar
optimistic sıfat	/ˌɒptɪˈmɪstɪk/	iyimser
anxious sıfat	/ˈæŋkʃəs/	endişeli, kaygılı
heal fiil	/ˈhiːl/	iyileştirmek
podcast isim	/ˈpɑdˌkæst/	podcast
lens isim	/lɛnz/	mercek, adese
emotion isim	/ɪˈməʊ.ʃən/	duygu, his

Duyacağınız deyimsel fiiller

Kelime	Telaffuz	Anlam
wake up fiil	/ˌweɪk ˈʌp/	uyanmak
figure out fiil		açığa çıkarmak
put up fiil		koymak
stress out fiil		strese sokmak

Tekrar etmeye değer cümleler

Videodan, günlük konuşmada yeniden kullanabileceğiniz kısa ve tam cümleler:

You're running around all over the place.
Don't you love this?
Are you going to scroll?
Why don't I just try it?
When you take off the dark glasses, you know what you'll see?

Bu videodaki dil bilgisi

Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:

Yapı	Videoda
“Used to” used to + fiil — artık geçerli olmayan eski bir alışkanlık ya da durum	used to be · used to say
Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem	has been · I've listened · have come
Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli	have been fed · is piled

Dikkat edilecek telaffuzlar

Konuşmacı you're, don't, I'm gibi kısaltılmış biçimleri 80 kez kullanıyor. Bunları duyduğunuz gibi kısa söyleyin.

“sh” ve “zh” sesleri: anxious /ˈæŋkʃəs/, emotion /ɪˈməʊ.ʃən/, nutritional /njuːˈtɹɪʃ.ə.nəl/, intentional /ɪnˈtɛnʃənəl/, caption /ˈkæp.ʃən/
Uzun kelimeler — vurguyu doğru yere koyun: optimistic /ˌɒptɪˈmɪstɪk/, exaggerate /ɛɡˈzæd͡ʒ.ə.ɹeɪt/, positivity /ˌpɑ.zɪˈtɪv.ɪ.ti/, nutritional /njuːˈtɹɪʃ.ə.nəl/, intentional /ɪnˈtɛnʃənəl/

Türkçe konuşanların zorlandığı sesler:

/w/ — dudaklar yuvarlak, /v/ değil: microwave /ˈmaɪkɹoʊˌweɪv/, overwhelm /ˌoʊ.vɚˈwɛlm/, takeaway /ˈteɪkəweɪ/, wellness /ˈwɛl.nɪs/, workforce /ˈwɝk.foɹs/
Kelime başındaki ünsüz kümesi — araya ünlü eklemeyin: fume /fjuːm/, starve /stɑɹv/, scroll /skɹoʊl/, skinny /ˈskɪni/, blender /ˈblɛn.dɚ/
/æ/ — “e”den daha açık: backpack /ˈbæk.pæk/, anxious /ˈæŋkʃəs/, podcast /ˈpɑdˌkæst/, exaggerate /ɛɡˈzæd͡ʒ.ə.ɹeɪt/, caffeine /ˈkæfiːn/

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; mindset, fume, irritable 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.

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