跟讀練習: how I journal to have my life together (simple & efficient) - 通過影片學習英語口語
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Hi, today I wanted to show you how I journal and I journaled for over 10 years now.
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I'm back in my childhood room so I can even show you the journals that I already filled.
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This is just one part of it.
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The other ones are in the back which I'll show you as well.
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Basically because I've done it for this amount of time, I just want to share what has worked for me and what has stuck with me throughout this decade of journaling.
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As someone who has a lot of thoughts and this can be quite existential at times, journaling has been really great let's just start with my setup
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this is my current journal it is the muji pocket note
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and this one doesn't open flat it's also very bendy so
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if you write on it you need a surface you know what i like about this journal is
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that you can just really decorate it how you want it
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this is my first year actually putting some drawings on it
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and some like some personalization before my my journals look like
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this i never really decorated my journals every Every time I open a new journal, I usually get a new notebook,
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but I think I will stick with the Muji one because I really like it.
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It will just look more used and more loved in because you don't have that when you have like these hardcover journals.
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In terms of pens, I'm very not anal about my pens, but I do have a favorite pen.
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It's the 0.38 pencil by Uni.
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I got it from Adaiso.
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It comes out really thin and super aesthetic.
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but i also have a bunch of other ones
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that i just grabbed i saw a lot of people with like a leather journal
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and have multiple journals in one this is my next evolutionary step
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but for now i am afraid
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that i put everything in one journal like i put my dreams in one journal like everything
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and i found it to be the most simple i don't have to carry all these journals
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but i do believe
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when i have like a leather strap i can put more journals in like i have some journals open
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that are just for goals
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but i don't find myself writing in them i would just
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put everything in here now moving on to the actual journal practices
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that have stuck with me throughout these 10 years number one is monthly wrap-ups i don't know
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if it's because when you get older time just goes faster
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when i do my monthly wrap-up i feel like i have some sense of control over the crazy time
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that like it just goes by so fast when you have intention
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which monthly wrap-ups make you face you just move through life not asleep
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and that's kind of my biggest fear is having all this time flying by
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and not using it intentionally
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and then at the end of life i'm dying with all these regrets
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but let's not go so existential i will share with you the monthly prompts
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that i use monthly wrap-ups are great to keep a bigger picture your bigger goal in mind
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but at the same time they help you acknowledge the good
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and the blessings
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and the cool thing is what i've been enjoying is i read back what has worked the habits
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that have worked the mindset that have worked and
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and then I can just be reminded every single day or when I need them.
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Yeah, I just feel like life is not linear.
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It's like a spiral.
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You kind of lose some mindsets or lose some habits throughout, but you can always pick them up,
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especially when you have them kind of documented what has worked this is number one number two is gratitude journaling
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and i was introduced to journaling actually through gratitude journaling i had a face
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so i would religiously write down what i'm thankful for every single day i think i did it morning
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and night and i did it for consecutive years
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and this is how i kind of got introduced to journaling
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the key is to be very specific about what you're grateful for not just i'm grateful for kindness
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but like for example i'm I'm grateful for a stranger smiling at me today and actually feeling it.
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Another thing that I can recommend is when you have down phase
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or like a phase where life just feels very challenging sometimes, start saying thank you for it.
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Like just write in your journal, thank you for this particular problem.
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And then you kind of continue to write.
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And that is not to bypass the negative emotions, but to kind of open this new perspective in your brain of potential growth opportunities
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or good sides of being in this challenge, you know, in this discomfort.
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And lastly, number three is brain dumps, expressive writing or morning pages, however you want to call it.
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It is essentially just writing without lifting your pen for let's say one, two, three, four pages.
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And the goal is to fill up the pages what it
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does it just helps you organize your thoughts reduce the pressure
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because when you just have the goal to finish a page
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or two pages you just start writing
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but what i found very romantic about writing is
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that you spend time with yourself
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so intimately you share your thoughts there's no barrier there's no
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limits don't have to hold back your negativity don't have to filter anything
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because you don't have to worry about dragging someone else down you know
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and you can just vomit your thoughts and it's just
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so intimate to be with yourself and give yourself the space to just express
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and listen it's really kind to yourself
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so apart from just listening to yourself this also has great benefits for me when i write i process things.
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I close thoughts in my brain through writing.
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I don't know I just feel it lighter.
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In the book The Artist's Way by Julia Cameron she does I think four Dina four pages every single morning.
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For me it took 25 minutes to do it every morning so I stopped doing it.
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These days what I do is just write in these Dina five pages.
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I don't really have a set routine timing anymore.
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I just do it when I feel like it and it tends to be almost every single day.
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When I'm not doing great I don't write
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but I don't really beat myself up for that anymore too
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because self-care or these tools should be there to help you not another source of insecurity
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or thing that you beat yourself up over
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so my attitude towards like journaling has really evolved
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so these are all the ways that I journal currently and
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that I have picked up along those years
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and what has stuck with me I hope this was helpful in any way
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and I hope to see you in the next video bye-bye
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Thank you.
FOR YOU
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用日記梳理生活的真實場景
影片裡，一位堅持寫日記10年的人分享經驗：從童年房間的舊日記到現在的無印良品口袋本，從簡單記錄到每月總結、感恩日記，真實展現了用文字掌控生活的過程。這樣的日常分享場景，充滿口語化表達，是練習英語口語練習的好素材。
實用表達與搭配
- stick with：堅持。如“what has stuck with me throughout this decade”（這十年一直堅持的方法）。
- monthly wrap-ups：每月總結。影片中多次提到，是梳理生活的關鍵習慣。
- sense of control：掌控感。“feel like i have some sense of control over the crazy time”（對飛逝的時間有了掌控感）。
- gratitude journaling：感恩日記。是很多人開始寫日記的起點，高頻搭配。
- pick up：重拾。“you can always pick them up”（總能重新拾起這些習慣），口語中常用。
你的影子跟讀挑戰
現在就開啟影片，找到“monthly wrap-ups are great to keep a bigger picture...especially when you have them kind of documented what has worked”這段。跟著英語影子跟讀方法，先聽一遍，再同步跟讀，注意模仿語氣和節奏。重複3次後，用自己的話複述這段內容，重點練習“stick with”“monthly wrap-ups”等表達。通過shadowspeak訓練，不僅能提高英語發音，還能掌握自然的口語節奏。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | I've done · has been · have stuck |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | be reminded · was introduced |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。