Luyện nói tiếng Anh bằng Shadowing qua video: I Tried Andrew Huberman's Morning Routine for 30 Days

Chọn chế độ luyện tập

Mỗi chế độ mở một phòng luyện tập toàn màn hình.

171 câu

Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.

Thank you to HelloFresh for sponsoring this video.

This is Andrew Huberman, the internet's favorite neuroscientist.

Through his research at Stanford University and his excellent podcast,

he has become the go -to expert on the best habits and routines for living a successful and fulfilling life. And this is me.

While I don't think I have the worst habits in the world, lately I've been in a slump.

Less energy throughout the day, slacking off in healthy habits, and an inability to focus on my work,

leading to a constant feeling like I'm going through the motions at half speed.

So for the next 30 days, I want to try Andrew Huberman's science -backed morning routine to see

if he can pull me out of the rut that I'm in.

But what is Andrew Huberman's morning routine?

For me, I tend to wake up sometime around 6am, am 630 and I write down the time in which I woke up.

The second thing I do after I wake up is I make a beeline for sunlight.

So getting outside for a 10 minute walk or a 15 minute walk is absolutely vital to mental and physical health.

We get back, I start craving caffeine, but I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up.

So for me, I just drink water.

I also put a little bit of sea salt in the water

and I also drink my athletic greens which is compatible with fasting.

So I don't eat anything until about 11 a .m or 12 noon.

Next I would do a 90 minute bout of work and that's typically phone off and out of the room.

You'd be amazed how much you can get done in 90 minutes if you are focused.

After I finish that cognitive of work about, I do some form of physical exercise for about an hour.

Very last, but certainly not least, deliberate cold exposure.

And that's what I do each morning, and I'm certain that these tools work.

On day one, I wake up craving coffee.

However, instead, I get ready and I head out from my morning walk

and while it's definitely no morning coffee it actually is really really nice

and i feel pretty good afterwards what doesn't feel so good though is drinking salt water

but i don't want to rely on how i'm feeling to evaluate my progress on this goal

as feelings can change pretty quickly.

I don't want to do this.

Here we go.

To track my progress with this challenge, I'm going to be conducting three tests.

The first is I just took a blood test for day one.

That's going to measure things like my testosterone levels.

And judging by how scared I was to prick my finger...

Oh, I can't do it.

I can't do it.

I'm worried they might be a little low.

Ow.

Test number two is by tracking my energy

and my mood levels at the end of each day i've already been doing this for the past month

so at the end of this i'm going to compare my numbers

and see if i've made any improvements finally i'll be testing my work productivity to help me evaluate

that i've asked for help from the one person who knows

my work habits better than anyone else my name is brendan i am cam's brother and his boss

i'm evaluating how you do at your job that makes me your boss just talk about my work habits.

Sure.

You procrastinate, get distracted, procrastinate more, just a serial scroller, bad communication, bad time management, missed deadlines.

Yeah, I think that sums it up.

And sadly, he's not wrong.

I am terrible at focusing, and in my first week in this challenge, that seemingly has not changed.

Even with a science back checklist to help my brain is still struggling to get into the zone

and work effectively

and even though it's still early into this goal i really

need to figure this out for a bit more context i work from home most days

and if you come through here just gotta come through the bathroom past the toilet

and voila this is where I work staring at a screen in a storage room closet

that is connected to my bathroom now I have done the

best to make this space feel cozy however it is still kind of a place to work no pun intended

and with that I've become really good at getting out of this room and distracting myself at any chance I can get.

Even with my phone out of the room I am getting up constantly to top up on coffee

or look for snacks that I can't even eat because I'm fasting

and with each of these interruptions I'm killing my momentum

when I try to dig into a task and I'm falling further

and further behind in my work and this is definitely the area I need to improve the most.

Or at least that's what I thought.

Testosterone.

That's your ideal range.

2 .49.

2 .4.

I'm below average!

Gosh!

I am speechless.

So, one week in and I am failing in two categories.

Great.

with the discouraging week one complete i really want to hone in on improving my work sessions for week two

so i decide to revisit some huberman lab episodes to see

if there's any tweaks i can make to improve my focus a couple of things for optimizing workspace

that are grounded in neuroscience and physiology

so what i do is i prop the computer up such

that it's at least at eye level

when our eyes are directed upward it creates a state of

heightened alertness in addition i use low level white noise turned

on at a low volume not with headphones most of the

time puts the brain into a state that's optimal for learning

and workflow the one single perk of working in a bathroom white noise is easy to come by i'm hoping

that if i compare as much of huberman's advice on focus with the rest of my morning routine

that it can put me in the best possible position to lock in on my work

and really start to see some progress this feels crazy to say this early into a challenge

but i feel like i'm already noticing benefits from this strictly from like an energy

and mood standpoint i used to wake up every morning

and just doom scroll twitter and now i like I genuinely look forward to these walks

but get some natural light in my eyes get some fresh air some steps I'm like halfway through an audiobook

that I started this week things are going well even with my cold showers

while they're definitely not fun during I do feel energized afterwards

and it feels like it fuels the rest of my day this next blood test is about to be so much better.

But as much as I've seen improvement in my energy and in my health, my work sessions still seem to come up short.

100

If I'm being honest, there hasn't been as much improvement as I was hoping.

101

It's hard to point to anything and say you've accomplished more than you normally do.

102

Determined to improve my performance, I opted to switch where I was going to be working and hopefully get myself into a better zone for focused work.

103

But after three days working out of my house, my work still hasn't improved.

104

And it's starting to look more and more like the problem isn't where I'm working.

105

The problem is me.

106

Yet another day where I am not as productive as I should.

107

Just feels like the story of my life at this point.

108

Ever since I started working for myself, ever since it's just me and my computer in my house, like, it is, like, pulling teeth.

109

It just feels like my brain cannot do this.

110

And I don't know what that is, but it feels like I've been fighting against the same thing.

111

Number one problem in my life is being able to work for myself, be disciplined, be focused in my own work.

112

And I, like, it's been eight years of fighting this same thing.

113

Like, how does it make any sense?

114

It starts to just feel like, like, it just starts to feel like this is who I am.

115

Like, this is, like, maybe I'm just, like, not the person that I thought I was.

116

Maybe this is just, like, it, you know?

117

And that's, that s* is scary.

118

And I just feel like I'm leaving so much potential on the table for myself, for my future.

119

And that, like that thought is like horrifying, you know, goodness gracious.

120

Feeling defeated, my only hope now is to try

121

and work backwards through the past two weeks to hopefully try and figure out what has been holding me back.

122

Why is it that everything feels like it's working except for this one thing?

123

Ever since it's just me and my computer in my house, it is like pulling teeth.

124

Just a serial scroller.

125

Halfway through an audiobook that I started this week.

126

And I just feel like I'm leaving so much potential on the table for myself, for my future.

127

Like that thought is like horrifying.

128

Even though I've been working with my phone off and out of the office, I am still constantly using it throughout this routine.

129

on my walks before I get ready to work

130

and after my 90 minutes are up I immediately go to my phone

131

and if I'm constantly distracting myself before I sit down it feels like I just keep craving

132

that distraction when I'm working

133

the next morning I decided to try keeping my phone powered

134

down until it was time for my lunch break to see if it would help me focus.

135

The moment you sit down to do some serious work and you flip off the internet, all of a sudden it's as if the phone has a voice.

136

But we all are familiar with the fact that if we are focused on something, all that just kind of melts away.

137

So I'm creating this space.

138

I'm funneling my brain into a state where I set up a relationship, not just between me and the work that I'm doing,

139

but between me and my ability to control my own state of mind.

140

The more I avoided using my phone, the more focused I felt, allowing me to move throughout my mornings faster and more productively,

141

and on the days where I really wanted to use my phone the most, I straight up stashed that in my car because I need to focus.

142

And I have to say that while it can be a challenge to try

143

and achieve this state

144

and this tunnel of work some days you start to get

145

kind of addicted to it it feels really good it's like

146

a workout for the mind i don't remember the last time

147

i had an experience where i i feel like i was in a flow state twice today twice oh

148

and it feels good i cannot say it enough that felt so good today

149

as strange as this may sound i feel like the habit of jumping in the cold showers

150

and drinking those awful salt water drinks has actually made me more resilient when it comes to distraction.

151

Because just practicing that daily habit of doing something hard that I know will be satisfying once it's over,

152

it's literally the exact same thing with getting in focused work.

153

It's hard, it's challenging, but I feel so much better than I have in some time.

154

We got a 10 in energy and a 10 in mood.

155

That is the first perfect day of this challenge today was a good day a really really good day

156

and when i tally up my numbers from the last 30 days there's been improvement in both my energy levels

157

and my mood with my reported energy levels increasing almost two whole points not just

158

that you've turned in everything on time this week

159

which i appreciate it's that it's really good work

160

which leaves just one final test we go day

161

one day 30 let's go I'm average vitamin D got better

162

my cholesterol got better everything is better things have been going

163

so well I even started putting my friends onto the routine

164

and how did you hear about it you told me about it things have been going

165

so well that i am honestly going to continue doing this

166

and i'm so thankful that i gave this a try

167

and to celebrate on the final day i invited my brother

168

and my friend matt out to go for a cold plunge to finish this off by doing something challenging

169

that i know will feel good afterwards and my hope is

170

that going forward after this challenge that I can do that more often.

171

That I can force myself to do difficult things that I know will pay off in time.

Tải Ứng Dụng

Mọi thứ bạn cần để nói trôi chảy

Chấm điểm AIChấm từng câu nói

Luyện IPAThành thạo mọi âm

Từ vựngMở rộng vốn từ

Game Từ vựngHọc qua chơi

Quét QR

Download on theApp Store Get it onGoogle Play

Cùng kênh

Andrew Huberman's FULL Morning Routine

Business EnglishDaily ConversationUniversity Students

FOR YOU

Video gợi ý

13 câu

Andrew Huberman's Full MORNING ROUTINE | Andrew Huberman #shorts #andrewhuberman

Daily ConversationWorking Adults

104 câu

Giới Thiệu Về Bài Học Này

Bài học hôm nay sẽ giúp bạn luyện nói tiếng Anh qua việc thực hành theo những thói quen buổi sáng được mô tả trong video. Người nói trong video đã thử nghiệm một chế độ buổi sáng khoa học trong 30 ngày để cải thiện sự tập trung, năng lượng, và hiệu suất làm việc. Qua việc nghe và lặp lại, bạn sẽ không chỉ cải thiện khả năng phát âm mà còn nâng cao sự tự tin khi giao tiếp.

Từ Vựng & Cụm Từ Quan Trọng

neuroscientist - nhà thần kinh học
morning routine - thói quen buổi sáng
caffeine - caffeine
physical exercise - tập thể dục
cold exposure - tiếp xúc với lạnh
focus - tập trung
energy - năng lượng
productivity - hiệu suất làm việc

Mẹo Thực Hành

Khi luyện nói tiếng Anh, đặc biệt là với video này, bạn nên chú ý đến tốc độ và ngữ điệu của người nói. Dưới đây là một số mẹo để bạn có thể áp dụng hiệu quả phương pháp shadowing:

Nghe Kỹ: Hãy lắng nghe đoạn hội thoại một cách chăm chú. Chú ý đến cách phát âm và ngữ điệu của người nói để có thể thực hành một cách chính xác.
Lặp Lại Ngay: Sau khi nghe mỗi câu, hãy dừng video và cố gắng lặp lại ngay lập tức. Điều này sẽ giúp bạn ghi nhớ cách nói và phát âm.
Chia Nhỏ Đoạn Hội Thoại: Đừng cố gắng lặp lại toàn bộ đoạn hội thoại ngay lập tức. Hãy chia nhỏ thành các phần, luyện tập từng phần một để dễ dàng hơn.
Ghi Âm Lại: Ghi âm giọng nói của bạn khi thực hành. So sánh với giọng của người nói trong video để nhận biết điểm mạnh và điểm yếu của bản thân.
Thực Hành Thường Xuyên: Dành ít nhất 10-15 phút mỗi ngày để luyện nói tiếng Anh qua shadow speech với video này. Sự lặp lại sẽ giúp bạn nâng cao khả năng giao tiếp nhanh chóng.

Bằng cách áp dụng những mẹo này, bạn sẽ thấy sự tiến bộ trong khả năng nói tiếng Anh của mình. Hãy kiên nhẫn và tiếp tục luyện tập mỗi ngày!

Ngữ pháp trong video

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

Cấu trúc	Trong video
Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục	i've already been doing · I've been fighting · has been holding
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	has become · I've been · i've made
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	be amazed · is connected · are grounded
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật	greens which is · person who knows

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: I Tried Andrew Huberman's Morning Routine for 30 Days

Chọn chế độ luyện tập

Tải Ứng Dụng

Andrew Huberman's FULL Morning Routine

Andrew Huberman's Full MORNING ROUTINE | Andrew Huberman #shorts #andrewhuberman

Do This for 30 Days and Your Life Will Change

How To Eat To Build Muscle & Lose Fat (Lean Bulking Full Day Of Eating)

5 Habits Happy People Do Before 9AM

Revealing the DAILY ROUTINES of SUCCESSFUL people | Hey Tablo Ep. 21

Maintaining in May ☺︎ cooking, little chaos, family time and very tall boots

Try This 12-Minute Routine for 30 Days. Watch What Happens.

3am Dopamine based Morning Routine as a Doctor in Rural UK

7 Habits That Changed My Life After 30 (Wish I Started Sooner)

TOP 1% WOMAN ROUTINE: how to stay productive, healthy + disciplined

How Do I Reverse Brain Rot?

The 6AM Morning Routine That Changed My Life Immediately

Giới Thiệu Về Bài Học Này

Từ Vựng & Cụm Từ Quan Trọng

Mẹo Thực Hành

Ngữ pháp trong video

Phương Pháp Shadowing Là Gì?