Luyện nói tiếng Anh bằng Shadowing qua video: How to BUILD A ROUTINE That Will CHANGE YOUR LIFE & Stay Consistent

If I asked you what your perfect routine looks like, how would you answer?

What are the habits that you've always wanted to start but never quite got round to?

Or what are the changes that you've always wanted to make and they just never stuck?

What are the bad habits that you would love to completely erase?

Well, prepare to never ever watch another video about routines

or positive habits because these are the three foolproof principles

that allowed me to graduate medical school whilst growing a six -figure business and working full -time as a doctor, all whilst, would you believe it,

being the happiest, healthiest version of myself.

And I'm going to be honest, it's way more straightforward than I bet you ever thought.

Numero, no, no, woman, woman, left alone.

Building a routine is actually quite straightforward.

It is basically just incorporating a whole bunch of habits.

But if you see a habit as a solitary event, detached and in isolation from the rest of your day, you are doomed to fail.

All habits need to be connected in a chain of events

And ideally one of those events should be a reward Now let's take the habit

that has made the most dramatic change to my life

And allowed me to continue working full -time as a doctor

Whilst also posting silly little YouTube videos online Every morning I do two hours work between 5am

and 7am Before going into work at 8am

And let me tell you there is absolutely nothing remotely appealing about any of

that But there's one small factor Blink and you miss it that has allowed this habit to stick.

Every morning when I wake up, I initiate a chain reaction that is so built into my muscle memory, I could almost do it with my eyes closed.

I make my morning smoothie and then I sit at my desk with said morning smoothie.

And the best part, the smoothie tastes bloody good.

Without even intending to, I created a habit loop.

If you're not familiar with habit loops, then do not worry, all will be explained and revealed.

The cue is waking up and making my morning smoothie, which leads to the craving, which is how bloody good my smoothie is and I tend to drink it at my desk.

Thus, leading to the response, which is my two hour morning flow state.

And to top it all off, I always keep a piece of paper next to my laptop every single morning with all my tasks

that I want to complete on that I cross off with a big red pen when I've done them as a reward.

And just like that, we have a completed habit loop that I never even intended on creating.

To build a good routine, never view habits in isolation.

Always try and frame them in the context of a habit loop.

And I can understand thinking of ideas for each of those four stages can be really difficult, but the concept of a habit loop is actually really, really, really popular.

And if you are struggling to think of any ideas, just Google it.

There are literally thousands of examples and ideas online and try a couple and see what works for you.

Principle two, the tortoise versus there.

On social media, we are bombarded by the habits that we should be doing.

Wake up at 4am, 5am, 10k, have a cold shower, journaling, gratitude, green juice, no screen time, meditate for 30 minutes.

No!

Firstly, whilst all those habits are great, you need to focus on the ones that are actually going to contribute to the goals that you personally want to achieve.

For example, if your mental health is on the floor, you should probably focus on a daily gratitude practice and moving your body and meditating.

Or if you want to work on your physical health, then obviously develop a nutritious breakfast habit that you absolutely adore

and get your daily steps in and move your body and drink your water.

And if you want to be more productive, focus on brain dumping, having a daily forest target or getting into the habit of a morning flow state

but don't just do all of them at once because social media tells you to.

Secondly you don't want to overwhelm yourself.

Personally when I'm trying to develop a positive habit I try and only focus on one at a time, maximum three, and once I've solidified that one,

two or three only then will I try and build up on my routine.

Just like the tortoise and the hare, slow and steady wins the race.

Three, the most important habit by far when developing a daily routine, forgiveness.

I recently went away to America for a family wedding

and I had the most incredible time but obviously

when I came back I was so jet -lagged that 5am was not happening.

I was basically waking up five minutes before I had to leave for work to be honest with you.

Now is that a sign for me to give up on my 5am morning two -hour workflow habit

that I worked so hard to build all because I feel guilty

and like all my hard work had gone down the toilet.

Absolutely not.

I just committed to making note of what time I woke up every day

and tasking myself with waking up just 15 minutes earlier every morning until I got back to 5am.

And let me tell you, it took me a lot less time to get back to 5am than it took to develop

that habit in the first place place.

So tell me why whenever I'm talking about positive habits with my friends and family, the number one failure that I hear about is

when they successfully build up a positive habit

and then they let it slip for a day or a week

and then instead of feeling proud of themselves for sticking to it for that long, they feel deflated and guilty and

that guilt prevents them from just getting back to it

and recognising that rebuilding habits is so much quicker than building them up in the first place.

When you start any positive habit or new routine, it is important to accept one thing.

All routines are doomed to fail.

These habits that you've spent weeks building up will crumble before your eyes.

It might be a holiday or a friend's birthday or anything that breaks up the normal mundane every day, aka the most important and beautiful memories in our life.

I definitely don't need to tell you this, but when you're 90, you won't be telling your grandkids about the days

when you woke up at 5am or had a cold shower for 10 minutes.

You'll be telling them about your friends, your trips, your laughs, your meals, your drinks, their happy memories.

But ironically, it will probably be the running and the gratitude journals

and the healthy diet habits that allowed you to get to 90 in the first place.

So I'm not saying that either of these two things are more important than the other.

What I'm saying is the importance lies in the two things coexisting harmoniously.

When your routine inevitably goes down the drain because you are enjoying life, be proud that you stuck to that habit for as long as you did and get straight back to it.

If you want to see what my typical daily routine looks like, then I will pop a video here.

Or if you want to see a little bit more of my life, then I will put a recent weekly vlog here.

I hope you enjoyed this video.

If you did, please don't forget to like, comment and subscribe.

I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.

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Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

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