Luyện nói tiếng Anh bằng Shadowing qua video: How to Master Consistency for Success 💫 Transform Your Life | 30 Day Challenge

Do you often struggle with consistency and perseverance?

Like you might be excited to start something and you wanna achieve a goal, but you end up losing motivation halfway?

Today we're exploring how to build consistency, discipline, and perseverance so that you actually achieve your goals.

These are truly part of the secret sauce of success.

You have to be able to know how to be consistent and how to stay disciplined, how to persevere when things get hard, how to not give up, how to keep going.

So these are so essential to transforming your lives for the better, and I can't wait to get into it today.

So, hi, my loves. Welcome back to Lavendaire.

My name's Aileen and welcome back to the Transform Your Life series.

So in this whole series we've been talking about how to transform your life in all the ways, and today we're talking about something that has been so crucial in my journey is learning to be consistent, learning to find that discipline muscle, learning to build that discipline muscle, and how to persevere no matter what.

Like, how to keep going towards your goals and not let anything stop you.

Before we get into it, I wanna remind you that we have a free Notion template worksheet that goes along with this video, as we do with all of our other Transform Your Life Series videos.

But today's worksheet is actually gonna be a 30-day challenge, because by the end of this video, you have a challenge for 30 days that you're gonna give yourself.

I'll get into that later, but let's get into this topic.

How do you build consistency, discipline, and perseverance?

Before we begin, a quick moment to thank BetterHelp for sponsoring this video.

As we head into the new year, it can feel overwhelming to wanna make all these immediate, dramatic changes to your life.

It's easy to feel frustrated, compare yourself to others, or think you're not doing enough.

And those thoughts can spiral into terrible self-doubt.

Therapy can help you process those feelings and identify what's really important to you.

A therapist can help you unravel external pressures from internal values and offer tools to help you measure progress on your own terms.

If you've been thinking about trying therapy, BetterHelp makes it easy to get started.

Just fill out a questionnaire and they'll match you with a licensed therapist in as little as a couple days.

If your first therapist doesn't feel like the right fit, you can easily switch until you find someone you really connect with.

Start fresh any day of the year with BetterHelp.

Click the link in the description or go to BetterHelp.com/aileen and get 10% off your first month of therapy.

Tip number one, start small and then build momentum.

So if you are trying to build consistency on a certain habit or a lifestyle maybe, then you wanna start small.

You wanna do something that is very doable that you can commit to.

So instead of saying, "I'm going to run five miles every day," like start by saying, "I'm going to walk outside for 10 minutes and do that for a week," right?

See if you can do that every day for a week, and then if you can do that every day for a week, then you can increase it.

Okay, let's do 20 minutes walking.

And then let's do some jogging.

So you should decide a certain amount of timeframe that you are going to commit to this habit to, and that timeframe and the habit should definitely feel doable.

It should definitely be something that you're like, I can do that for this amount of time, for this many days, and I can commit to that.

So once you start small, then after you master that level of small promise, small habit, then you can increase that.

And you'll find that once you get started, you're going to build the momentum.

Like instead of walking outside for 10 minutes, you might end up jogging for 20, 30 minutes.

And that's great, right?

But don't give yourself too big of a task to do to begin with.

Literally just start small so that you know you can do it.

A great way to start small is to pick something that you wanna do, like a positive habit, that you can do for five minutes a day.

So maybe you wanna journal for five minutes a day, or meditate for five minutes a day, walk for five minutes a day, clean for five minutes a day.

Whatever it is, like pick one thing that you think will improve your life, and just do it for five minutes every single day and then see what happens.

So I'd love to know what habit you will be picking.

Comment down below with that one habit that you are going to embark on in a very, very small way.

Tip number two, create systems, not just goals.

So instead of just setting a goal and leaving it at that, you wanna make sure you're building a system to enable you to reach that goal.

So what a system is, is all the things around that goal that would make it easier for you to do.

That way it makes it easier for you to stay consistent, disciplined, and persevere towards that goal.

So let's use fitness as an example.

Say you have a goal of building muscle, you wanna get leaner, stronger, and you wanna kind of reshape your body.

That is the goal.

You might have like a body goal, right?

The system that you build around that goal then is, okay, what is your workout routine?

Maybe you're saying, okay, I'm gonna strength train three times a week.

I'm gonna do cardio twice a week, or whatever seems manageable and doable for you.

Remember, keep it doable.

And another way of, like, creating a system to make that happen is, okay, what would make it more conducive for me to stick to that routine?

Well, maybe I lay out my workout clothes the night before so that when I wake up I see them, I put my workout clothes on, so that I'm more likely to workout.

And maybe you also like using a habit tracker.

So I'm going to use this habit tracker to make sure that I actually am doing my workouts every week.

So maybe you have like, you know, strength train, and then you're crossing off 3 times a week, and then you're crossing off how many days you're doing cardio.

That's another system that helps support your goal.

You can also utilize habit stacking to create a system to help you stay committed to your goals.

So for example, every morning after I drink water feed my dog, I'm going to put out my workout clothes, and then that is my cue, once I put on my shoes, to take a walk outside for 15 minutes.

So like, you wanna stack habits together, like basically stack a new habit on top of an old habit that you already do, right?

You already brush your teeth every morning, so maybe you stack something after you brush your teeth, something new.

That's also another way to create a system for your goals.

Accountability is also another system.

So for example, if you have that fitness goal, then you find a friend or accountability buddy to keep you on track and accountable to when you're going to work out.

So let's say like, okay, I have this friend, and we say we're going to work out together on Mondays.

So that is another system that helps you stay consistent to your goal.

So there are so many different angles you can take this.

But essentially instead of just looking at the goal itself, how can you build a system and an environment in your life that literally makes it so smooth and so easy for you to do the motion of actually taking action towards your goal?

Tip number three, develop a strong "Why." So you really wanna reflect and have a good sense of why this thing matters to you.

Why does this goal matter to you?

Why do you care to want to build consistency?

Like, why do you need to be consistent?

Why do you need to be disciplined?

Like what are you trying to do, right?

So you can ask yourself, "How will this change my life if I stay consistent to it?" Like, why is this my goal?

Why does it matter to me?

Essentially, what is the deepest reason for my goal?

And so this is a great journal prompt.

If you have time to reflect and journal on your goal and your "why" behind that goal, that "why" can give you so much fuel and energy to persevere when things get hard.

Because perseverance is simply an energy thing.

It's simply like a self-belief, a motivation thing where if you have a strong enough "why" then you are going to keep going despite how hard it is, despite the struggles, despite other people doubting you, or self-doubt, because it really is that important to you.

Like there is a good, good reason why you're pursuing this.

If anything, if you can't pinpoint exactly "why" that goal is important to you, maybe your "why" can simply be because that the possibility of me actually achieving that life and having that goal is so much better than me staying the same, right?

Like, the pain of staying in the same place is motivating for me to do anything to get out of here, to change it.

So there's always a "why" if you really search deep enough.

Moving on, next tip is to reframe setbacks as part of the process.

So as you're on this journey to building consistency and discipline, know that perfection is not the goal because things are not gonna be perfect.

You can't expect perfection because if you do, you're set up for failure.

So instead of seeing the setbacks as failures, just see setbacks as part of the process, right?

Setbacks are an opportunity to learn something new.

Setbacks give you feedback.

So whenever you get a setback, ask yourself, "What happened?

How can I prevent this next time?" Right?

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It's not promising that you're never going to have a setback, but it's actually using them as information to learn from, because there's always something to be learned on this journey.

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So the more you do this, the more you're kind of fine tuning your process.

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You're fine tuning your ability to stay consistent and disciplined and committed to something.

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And the more you learn from this process, the better you will be at staying consistent and disciplined for the long term.

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So you are essentially building your character.

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You are growing and evolving through this process.

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The setbacks make you stronger.

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They make you smarter, you learn, you grow.

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So there's really no losing, right?

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There's no failure.

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It's all just part of the process, because we're human.

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We can't expect perfection, and we're not here to be perfect.

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We're not here to walk a perfect path.

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We're here to learn, we're here to experience.

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It's just like building a muscle.

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The more you practice being consistent and disciplined and you persevere, the better you're going to get at it.

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And that's how you kind of grow your character, to be a person who is more consistent and disciplined.

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Like, you are just gonna grow stronger through this process.

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So whatever happens, like it's all for your growth.

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It's all happening for you.

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All right, final tip I'll share today is to celebrate your wins.

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So you wanna make sure that you're celebrating yourself and your wins along the way so that you're creating this positive reinforcement for every time you do do the right thing, right?

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Every time you do do the habit or you do work towards your goals, you're celebrating it because you're doing the thing.

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Like, that's amazing.

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I'm so proud of you.

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So have that positive mindset, that positive reinforcement.

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It's going to support you in a great way to like keep doing more of the same.

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If you do the opposite, like negative reinforcement, that is where you beat yourself up every time you have a setback, every time you fall off, you just like feel bad, beat yourself up, you're a critic, you're hard on yourself.

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That really makes a journey so much more difficult because when you are your own worst critic and you are like, just, like hating yourself in your mind and making yourself feel so bad, that really lowers your morale, it lowers your motivation, it really makes it less likely that the next day you're gonna like, feel amazing and pick yourself back up.

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So you want to really be your own cheerleader and do whatever you can to support yourself so that you feel good and that you bounce back quickly.

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I've talked about in a recent video, like having a quick bounce back rate because that really is all it is.

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It's okay to fall off, just bounce back as quickly as you can.

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Support yourself.

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Be like, "It's okay. Just try again.

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It's okay. Try tomorrow.

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Pick yourself back up." Like, be positive.

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Give yourself that positive reinforcement.

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And when you do try, when you do make an effort, celebrate it.

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Give yourself a small little reward.

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It really is building a more positive relationship with yourself in your mind.

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The more you can be your friend, the better you're going to feel along this journey.

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And the more likely you're going to stay consistent and committed, the more likely you're gonna actually want to try versus just feeling terrible about yourself and not wanting to try anymore.

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All right, now that I've shared my tips, it's time for you to put it to action.

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So like I said, our Notion template for this video is simply a 30 day challenge, choosing whatever habits or action that you choose.

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Again, you can try starting small, whether you wanna do a five minute habit, or if you think you're like, you know, intermediate and you've evolved past five minutes, then do whatever sounds doable for you.

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Like, what can you commit to for 30 days.

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And pick a habit that you think will impact your life the most.

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Like, which one habit would make you feel really good about your life or really good about your days?

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What habit would make you feel like you're really taking big steps towards your ideal self, towards your ideal life?

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So pick that one habit.

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Again, let me know what it is down below.

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I cannot wait for you to start this 30 day challenge.

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And if you finish the challenge, come back to this video, comment and let me know how it went.

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And let me know if you decide to upgrade your challenge and level it up to something else.

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I'm so excited because it's all about putting it into action, right?

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I share all these tips in these videos, but I also share the Notion worksheets because I want you to actually integrate these tips into your life.

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I want you to actually take action.

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I want you to actually make change because this is called the Transform Your Life series, and you cannot transform your life without taking the action and integrating it into your life.

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So good luck with everything.

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I'm sending you so much love.

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We have one more video in this series that I will be posting next week.

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That video will be on gratitude to shift your perspective, and that is also one of my favorite topics.

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But until next time, thank you so much for watching.

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And also, please share this video or series with anyone that you think would like it.

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I'd really appreciate that.

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All right, see you next time.

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Bye. (relaxed jazz music)

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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