Luyện nói tiếng Anh bằng Shadowing qua video: HOW TO MAKE TIME FOR EVERYTHING (seriously): anti-procrastination routine, time management

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168 câu

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there are not many feelings worse than sitting knowing you have a to -do list as long as your arm

Không có nhiều cảm giác tồi tệ hơn việc ngồi yên mà biết mình có một danh sách việc cần làm dài dằng dặc.

but still against all your better judgment continuing to doom scroll i tried every single tip

nhưng vẫn đi ngược lại mọi lý trí của bạn, tiếp tục cuộn điện thoại vô tận, tôi đã thử mọi mẹo vặt

and trick to beat procrastination every single overpriced planner

và mẹo đánh bại sự trì hoãn mà mọi cuốn sổ kế hoạch đắt đỏ đều không làm được

that would then collect dust on my bookshelf for several months

rồi sau đó nó sẽ nằm yên trên kệ sách của tôi suốt mấy tháng trời để bụi bặm phủ lên.

after setting a time limit on the apps on my phone or locking my phone in another room.

sau khi đặt giới hạn thời gian cho các ứng dụng trên điện thoại của tôi hoặc khóa điện thoại của tôi ở một căn phòng khác.

Nothing worked because I wasn't getting to the root cause until I found this.

Không có cách nào hiệu quả cả vì tôi đã không đi đến gốc rễ của vấn đề cho đến khi tìm thấy điều này.

In this video I'm going to give you a system

Trong video này, tôi sẽ chia sẻ cho bạn một hệ thống.

that actually works for you and not against you when it comes to beating procrastination.

điều đó thực sự có lợi cho bạn chứ không phải gây cản trở khi bạn muốn đánh bại sự trì hoãn.

If you're new here then hello my name is Faye

and I'm a doctor working in London but

when I was 16 I vividly remember sitting on my kitchen

floor scrolling on vine i think at the time for eight

hours the day before my gcse exams i was the queen of procrastination

and without the strategies i'm going to tell you there is

no way i would have been able to graduate medical school work as a doctor all alongside running a business so

if all of this sounds right up your street then make

sure to hit the subscribe button just down there section one the laziness lie

when my procrastination gets to its worst my initial reaction is oh my gosh faye you are

so lazy and then that leads to guilt

which leads to feelings of self -hatred

which leads to me feeling as though i don't even deserve the goals

that i'm working towards and the vicious cycle continues the only thing

that enabled me to break that cycle was understanding that procrastination does not stem from laziness, it stems from fear and overwhelm.

Now your brain might be overwhelmed with the sheer volume of tasks

or the task at hand might be something that is challenging and your brain is afraid of failing.

Thus it chooses comfort, you sit, you scroll, you avoid and these are the three steps to get out of

that habit number one you need to name it literally say

out loud i feel guilty i feel overwhelmed i feel scared

that if i start writing this essay

and it's crap i am going to feel crap about myself

naming the emotion is the first step in taking its power away step number two you create a

if then plan for example when i finally sit down

and reply to all the emails

that i have been procrastinating then I can treat myself to

that lovely little dessert that I know is sitting somewhere in the fridge.

Your brain craves rewards

and whilst the task of answering emails is not really rewarding

in itself we can create our own rewards to incentivize our brain.

Step number three the most important of them all start embarrassingly small.

I'm talking write the first sentence on an essay open your emails put your trainers on

if you're procrastinating going for a run when you start

so small it is silly you are reducing your brain's overwhelm making it easier

and more appealing for it to take that first step

that sets in motion a chain reaction

that keeps going until two hours later you have been the most productive queen

and completed tasks you did not even know you are capable of.

This doesn't just sound simple, it is simple but do not be mistaken, simple does not necessarily mean easy.

It means starting before you're ready even if it's messy and once you've said goodbye to the guilt procrastination spiral for good,

the next step is making sure that you're not falling into the trap of fake productivity.

You know when you have so much to do

and then you do everything except the one thing

that actually matters like cleaning out your room even though you've got a deadline the next day.

There was a time when I genuinely thought that doing my laundry

reorganizing my sock drawer and color coding all my unread emails were all essential prep

that had to be done before I could get going on my actual priorities.

Spoiler alert it was not

but it turns out this wasn't a discipline issue it was

a dopamine issue see our brain loves ticking boxes quick wins

that feeling of an achievement even if it's opening an email inbox

or changing a light bulb it's instant gratification disguised as productivity aka productive procrastination

and it's only mildly better than doom scrolling on your phone

so while i felt extremely busy and tired

and exhausted I wasn't actually progressing any closer to my most important goals

and the constant cycle of doing but not progressing is not only exhausting but also discouraging.

To fix this once and for all I began asking myself two questions

when it came to everything on my to -do list.

Is it urgent and is it important?

Urgent tasks need to be done within the next few days.

important tasks are most closely related to your most important goals.

I then put them in an Eisenhower matrix

that I will put on screen now which splits up the tasks and prevents me falling into the trap of productive procrastination.

But what if the task isn't just hard and overwhelming but it's also completely unrewarding?

This brings me to the next trap I fell into

and how I hacked my brain out of it for good and it starts with a quick story.

So for months I kept meaning to book a dentist checkup.

It was on my mind constantly.

The mental tab that never shut.

Every morning I promised to get it done that day and every evening I'd tell myself I'll do it tomorrow.

Over and over again.

Again I started to wonder whether I was lazy

but the truth is it wasn't about the effort it was about the meaning.

I had absolutely zero emotional connection to booking this dentist appointment.

No sense of urgency and no why that felt real to me in that moment.

And that's when it clicked.

I wasn't procrastinating it because I was bad at being an adult.

I was procrastinating because the task did not feel like it mattered right now.

When there's no emotional charge behind a task.

Your brain just hits snooze.

It's conserving energy.

Your brain is waiting to do something that feels worth doing.

So here's how I finally break free of that cycle.

First, I paused and I asked myself, is this actually important to me right now?

And what happens if I keep putting it off?

And this is why a task as mundane as going to the dentist now has deeper meaning, because I do not want my teeth to rot and fall out

but for a task like say a project that you've undertaken in work

that you're not that passionate about

and thus you are procrastinating it allows you to reflect

and actually think about whether you still want to continue on

that project in the first place if it is not aligned or

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if it might be more appropriate to shift the focus of

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the project to something you're actually excited about thus reducing the

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burden of your procrastination just by doing something you actually want to do.

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I know it's easy to forget when you're an adult, you have a big girl job and it feels like so much of your choice has been taken away from you,

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but you do have choice.

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No one is forcing you to do anything.

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And if you are procrastinating a task because you're dreading it, remembering that you have free will can be the ultimate cure.

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If you're enjoying this video

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and want to see more of the behind the scenes of how I apply all this in real life, then my Instagram is at drfaybate.

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I'll pop it on screen now.

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If you give me a follow make sure to message me

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and let me know you came from this video and don't forget to subscribe here too.

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Next we need to talk about something that affects every single one of us

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and yet so few of us try to actively manage our environment because sometimes the problem is not in your head, it's around you.

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Let me paint the picture.

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You sit down to focus, you open your laptop, within 10 minutes you've heard a siren outside,

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your phone buzzes, your flatmate is watching Netflix at full blast and your brain's already halfway through planning dinner.

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Sound familiar?

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Our brains weren't built for this much stimulation.

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Every notification or flicker or movement is interpreted as a possible threat or opportunity.

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No wonder you can't concentrate in chaotic and noisy environments.

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You're constantly being yanked into reactive mode.

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What helped me most when creating a focus friendly environment was my loop earplugs.

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Loop earplugs work by filtering out background noises like traffic, chatty housemates or a coffee shop buzz without making you feel cut off from the rest of the world.

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I have a rather extensive collection of loop earplugs.

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My favourites by far are the Loop Switch 2 in gold

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because they are the most versatile with three different noise reducing settings

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so they're perfect for sleep travels or my daily commute and

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because they're gold they're my perfect everyday loop earplug

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that matches all my jewelry for studying

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and deep focus i also love my loop quiets the loop dream earplugs are the best for sleeping by far

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because they're the most comfortable

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but before i got the loop dreams i slept in my loop quiet

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and they were also very comfortable if you're after earplugs that are a little bit more versatile.

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Loop earplugs come in a huge variety of colours

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so they are often my favourite accessory if I'm wearing them to a festival.

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They are my most essential part of my anti -procrastination toolkit

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because I know as soon as I have my loop earplugs on the world is blocked out

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and it is time for me to get to work.

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If you want to see exactly what I mean then you can get 15 % off.

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By using the code I will put on screen now or clicking the link in my description box.

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Once I stopped fighting my environment and started changing it, getting into a flow state became so much easier.

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But there's one final piece to all of this that way too many people ignore.

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Building trust with yourself again.

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This is a realisation that hit me really hard.

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I had this internal monologue of I just couldn't stay consistent, I just couldn't follow through on my goals.

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Because I used to set goals, I'd get excited make plans

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and then slowly watch them fade into the background again and again and again.

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It wasn't that I didn't want to change, it was just that I was relying on future me to do all the work.

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But future me procrastinated a lot.

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You expect yourself to be motivated later, to push through later, to remember later.

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But that's too much pressure to put on a version of you that is likely going to be even more tired, overwhelmed, and distracted.

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I got so fed up of setting future me up for failure, thus losing trust in myself and my ability to see things through, that I knew I had to change.

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I started calendar blocking, which is literally writing down the priorities for my schedule.

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This is not a to -do list that I can procrastinate, it is a time commitment.

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I use a done, stuck tracker after every session.

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All this is, is writing down whether I got it done or I didn't.

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No judgment, no shame, just data that can help me move forward.

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Studies show that just by tracking your behaviour, even with a tick or an emoji, can significantly increase follow -through.

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And slowly the voice in your head that used to say, you never finish anything, is starting to whisper, look,

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you can do hard things the more you track effort the more visible your progress becomes

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and when progress is visible motivation isn't something

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that you just wait for it's something you're actively building

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but maybe you want to learn how to build discipline by watching this video here

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or maybe you want to watch this video

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that has been specifically recommended for you based on what you're

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interested in please let me know in the comments section what your favorite anti -procrastination tip is

167

and if you did enjoy the video then please don't forget to like

168

and subscribe thank you so so so much for watching i hope you have a wonderful wonderful wonderful week

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Từ vựng và ghi chú luyện nói cho bài học này

Video này có 168 câu và 2143 từ để luyện shadowing. Phần lời nói dài 12:14. Người nói nói với tốc độ tự nhiên, khoảng 175 từ mỗi phút, gần với hội thoại hằng ngày. 82% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.

Từ vựng quan trọng trong video

15 từ đáng học trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
loop danh từ	/luːp/	đường nhánh, thòng lọng
scroll danh từ	/skɹoʊl/	cuộn, cuốn
reward danh từ	/ɹɪˈwɔɹd/	tặng thưởng, thưởng
trap danh từ	/tɹæp/	bẫy
subscribe động từ	/səbˈskɹaɪb/	đăng kí
dentist danh từ	/ˈdɛntɪst/	nha sĩ, bác sĩ nha khoa
priority danh từ	/pɹaɪˈɒɹɪti/	sự ưu tiên
visible tính từ	/ˈvɪzɪb(ə)l/	nhìn thấy được, khả kiến
lazy tính từ	/ˈleɪ̯zi(ː)/	lười biếng, lười
discipline danh từ	/ˈdɪsəplɪn/	kỉ luật
essay danh từ	/ˈɛs.eɪ/	tiểu luận
guilt danh từ	/ɡɪlt/	điều sai quấy, lỗi
buzz danh từ	/bʌz/	vo vo, vù vù
tick danh từ	/tɪk/	bét, ve
consistent tính từ	/kənˈsɪs.tənt/	phù hợp, thích hợp

Cụm động từ bạn sẽ nghe

Từ	Nghĩa
write down động từ	viết ra, ghi xuống
sit down động từ	ngồi xuống, ngồi

Phát âm cần chú ý

Người nói dùng 49 dạng rút gọn, ví dụ you're, I'm, wasn't. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “sh” và “zh”: motivation /ˈmoʊ.tə.veɪ.ʃən/, emotion /ɪˈməʊ.ʃən/, passionate /ˈpæʃənɪt/, sheer /ʃɪɚ/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
Từ dài — đặt trọng âm cho đúng: priority /pɹaɪˈɒɹɪti/, productivity /ˌpɹɒdʌkˈtɪvəti/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như loop, scroll, reward.

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
“Used to” used to + động từ — thói quen hoặc tình trạng trong quá khứ nay không còn	used to set · used to say
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	might be overwhelmed · be mistaken · be done
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	have been · you've said · you've undertaken

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.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

Luyện nói tiếng Anh bằng Shadowing qua video: HOW TO MAKE TIME FOR EVERYTHING (seriously): anti-procrastination routine, time management

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Cụm động từ bạn sẽ nghe

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