跟讀練習: How To Actually Be Disciplined (Consistently) - 通過影片學習英語口語

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I struggled with discipline for the majority of my life.

I couldn't wake up early unless I absolutely had to because of work.

I couldn't get myself to do things I knew were good for me, such as meditating and going on walks every day.

I couldn't get a nofap streak past like three days.

And I could not stop wasting hours of my day on YouTube and social media.

And keep in mind, this was during a period of my life where I was aware that I needed to change.

I wanted to change.

I wanted to improve myself.

So the longer this went on, the more and more I struggled to be disciplined on these things, the lower and lower my self-trust became.

Which that alone wreaked havoc on my mental health.

I mean, I thought that I wanted to do these things and yet I just couldn't do it.

And the thing about discipline is, without it, you stay exactly where you are.

Just continuing to struggle with the things you're struggling with in this endless downward spiral.

And because of this, you will never reach consistency with the efforts you're trying to make, and therefore that life that you wish to have, that the discipline is the vessel to get to,

will just remain nothing more than fiction.

But it doesn't make sense, right?

We have all these super disciplined alpha male gurus telling us

that we just need to be more disciplined

and we look at their lives

and they accomplish many of the things we wish to accomplish and they credit it all to their supreme level of discipline.

And I, like many people watching this video, didn't know that these disciplined gurus, these role models, these motivational speakers,

were actually making the situation worse for us.

Because we're constantly consuming this content that tells us, well, you just don't want it bad enough, you're not working hard enough, you just need to be more disciplined, bro.

While simultaneously, they're flashing their lifestyle, their success, their money, their relationships, and telling us that if you were disciplined by me, you would have this too.

And what this does is all the guys that are consuming this content, and that are trying to be disciplined and failing, it just increases their sense of hopelessness.

It lowers their self-image.

Which, and I'll get into this more later, but it is actually further programming their mind to be less disciplined.

Well, what if I told you that these businessmen, these athletes that got there, didn't actually get there through sheer brute force willpower?

Well, that is the case because that would be impossible.

Because willpower is a limited resource.

Imagine you're in a room

and you are overwhelmed by this smell of the most delicious chocolate chip cookies you have ever smelled in your entire life.

The sweet, savory aroma fills the air, and you look across the room and see all of those cookies there.

Not only cookies, but all other kinds of delicious chocolate treats.

But instead of being able to walk over and eat them, you have to sit and eat a fucking radish.

Well, there was actually a study that did exactly this.

They threw a bunch of participants in this very room, and while some Some of them were perfectly allowed to go and eat whatever they want, they didn't have any instructions.

Others were instructed to sit in there and just eat the radish

and resist the temptation and the smells and the yumminess of the chalky chip cookie over there.

And after this happened, all participants were taken into another room where they had to work on this seemingly unrelated puzzle.

A puzzle that required persistence, aka willpower.

And what they found is that those who had to sit in

that room and eat the radish while resisting all the treats gave up way

Earlier than the people who were allowed to eat whatever they want

and then just came and worked on the puzzle

Because the radish people already used up so much of their mental energy their willpower

Trying to resist the cookies therefore they couldn't last very long with the puzzle

So right off the bat with this information The first thing

we can do is just start to be more greedy with your mental energy, with your willpower, with your decision-making.

This is why so many millionaire entrepreneurs wear the exact same clothes and eat the exact same foods every single day,

because that's one less thing to try to think about or use up mental energy on.

But while that's a great place to start, it's not enough.

So as we now know, if all of those successful people actually just relied on willpower to get where they are, it would have ran out, just like it does for the rest of us.

But if willpower isn't the answer, then what actually makes the disciplined disciplined?

It's because the real reason they have this seemingly effortless discipline is because their minds are programmed to do so.

And when something is part of your subconscious programming, your mind's programming, it becomes the default.

Therefore, willpower isn't actually always required from them because they aren't actively resisting anything,

compared to you, which has to actively resist your current programming to do the disciplines you wish to do.

But imagine if something like working out or being productive felt as effortless as tying your shoe, for example, combined with most of those urges you get to do the bad habits,

to do the bad things, disappearing.

Because most of these urges are just surfacing into your consciousness from the subconscious programming.

And finally, since most of the discipline is coming effortlessly, you now have a much higher reserve of willpower

that you can tap into if something comes along your way that you actually have to use willpower on.

So what if this bottleneck of discipline was removed from your life?

Would there be anything else really standing in the way besides time from you and your goals, or would it just be a seemingly effortless progression to what you want out of life?

This is the level that the elite, high-performing men are on.

Same with the gurus that preach

Discipline they just don't understand that the reason they're so disciplined is

because of this mental programming Therefore they think preaching just be disciplined bro is more than enough advice for you

But after you watch this video, you're not gonna have to listen to them anymore You're not gonna have to deal with all

that shitty advice because you'll know how to actually Reprogram your mind to be disciplined

So the first reason why you haven't been able to be as disciplined as you'd like to be is

because Your reasons suck and I know what you're thinking.

No, no, I do have good reasons to be disciplined I do have a strong why to do all this

that is exactly what I thought to when I was sleeping in and playing with my wiener and watching YouTube all day.

Because one thing our egos are very good at is convincing

us the reasons we have to do the things we do are perfectly valid and good enough.

But in reality, that's not the case.

If it was the case, you wouldn't have clicked on this video.

So we need to understand that our brains will find the quickest path to the outcome it desires.

So if your reasonings for doing the things you do is, for example, well, I want to be successful

so I can have time freedom so I can do the things I want to do, which is hang out and play video games or be successful so I can track beautiful women and have sex with them,

your brain's going to go, well, you can play Fortnite and watch porn right now.

And you trying to resist doing those things is using up that willpower reserve.

This is why a lot of guys have to just keep watching those same motivational videos over

and over and over because they don't have good enough whys within them.

So they need to hear something blasting why they should do something

and be disciplined and work hard into their consciousness just in order to be disciplined for little bursts here and there.

And the best way to detach and combat these urges when they appear is by building the skill of mindfulness.

And the best way to do this is through meditation.

I have a free five-day guided meditation series in the description below.

You can check out after this video.

So in order to actually rewire your mind to be disciplined on these disciplines you wish to do, you need to alter your reasonings.

Now, there's two types of reasonings.

There's two types of why.

You can have what you're working towards and also what you're running away from.

Right now, let's start with what you're running away from because often it's more powerful.

The mouse that's running away from a cat

that wants to eat it is going to run faster than a mouse just running to some cheese.

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So in order to develop this anti-reasoning, you need to figure out what happens if I don't get disciplined?

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What happened if I don't do these things?

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What happens if I don't change?

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And not just a week from now, a month from now, six months from now, but one, two, three, four, five, 20 years from now.

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If you do not change, what does your life look like?

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Spoiler alert, it does not remain the same.

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It is going to get worse and worse and worse over time.

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And then you have to take that and ask yourself, well, why is that bad?

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And you have to think about all the mental suffering, the lack of fulfillment, the shit excuse of a life you're going to be in,

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and generate those negative emotions that creates the cat that you're going to run away from.

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And then you need to figure out what you're moving towards.

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What are your goals in life?

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And whatever they are, I promise you, they're not good enough.

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Why do you want that goal?

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Why is that?

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Take your goal and ask yourself why at least five times in order to get to a core goal, like something that is truly what truly drives you

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and you may not even know what that is right now and it may surprise you to discover that.

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For example, I was in a call with one of my mental mastery students

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and he was telling me how he was struggling to wake up early in the morning.

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He always would get up, hit snooze and go back to bed.

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And at first he was trying to ask me if there's any sleep tactics or any hacks to once you wake up, stay up and go about your day.

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But I asked him, why do you want to wake up early.

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And his answer was super generic.

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Well, it's productive.

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I'll have more time in the day.

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And then I asked him, why do you need more time in the day?

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Why do you need to be more productive?

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And he couldn't give me a reason.

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So it's like, no shit.

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You don't have the discipline to wake up early.

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You have no actual reasoning to be up early compared to how I developed my discipline to wake up early.

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And it was because I need more time in the day to be productive

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and to get work done because I need to reach a certain level of financial freedom

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and success because I want to retire my mother

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and I want to be an amazing role model for my baby brothers as they're growing up.

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I need the money that success will bring because I want to achieve the best human experience I possibly can.

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And the other side of that is if I don't, I will feel like I have wasted my life

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and it will send me into a depression and I will just every time I see my mom continuing to work

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unretired continuing to struggle to pay bills my baby brothers don't have a role model to grow up

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and watch it would cause me so much immense depression

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and suffering you see why it's so easy for me to get up early

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because i need to there is no negotiating my way out of it

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so do this as an exercise go on a piece of paper a document a journal

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and write these things out

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and i promise you whatever your reasons are at first they are not good enough over time keep prying and prying

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and prying until you can get to the source of why you want to do something get Get

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that crystal clear future vision of the life you want for yourself and those you care about.

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And get a crystal clear vision of the life that you are fucking terrified of ending up in.

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And what's going to happen is over time as you dwell on these things, as you read these things over, as you visualize these things,

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you are going to begin to program that subconscious part of your mind to work towards that.

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And when you're able to gain the clarity on why, waking up early, working a couple extra hours a day, eating healthy, going to the gym, quitting pornography, quitting video games,

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quitting drugs, is required to get to that future you want.

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They are the vessels that will carry you there.

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Your brain's going to realize that and be like, okay, this is what we do now.

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We need to do this.

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And that is going to become your default.

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And once you start doing this and you're doing all these disciplines you want to do, it is going to enter the second phase, which is shifting your identity.

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There was a study done in 2011 that tracked 205 people for a week.

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They all had these blackberries that would constantly

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ping up and ask them questions throughout their day regarding discipline and motivation and willpower.

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And this research found a huge paradox in human psychology.

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All of the people who would answer these surveys and say things like, I'm very disciplined, I have a lot of self-control,

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had fewer instances throughout their day-to-day life in that week where they had to be disciplined, where they had to resist temptation.

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Compared to the people who didn't see themselves as very disciplined, who didn't see themselves as in control,

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they reported way more instances of having to resist temptations and use willpower and try to be disciplined,

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which means the people who believe that they are super self-controlled and have strong willpower didn't have to use

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as much self-control and willpower.

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Therefore, people who have an identity of a disciplined person actually use less willpower than other people.

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And this is because, as we know, their unconscious default is to just be disciplined.

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So what you need to do as you begin getting rid of these bad habits

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and doing the disciplined things is view yourself already as a disciplined person

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and let every single disciplined action you take further justify that identity to yourself.

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Plus our brains love doing things that reinforce our previously held beliefs.

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It actually releases dopamine from doing so.

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This is why people are addicted to consuming content online that's about their political beliefs.

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So what I didn't mention earlier is when I was going through

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that period of having absolutely no discipline to do these things, I still went to the gym and worked out almost every single day.

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It did not take an ounce of discipline from me to do so because

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going to the gym was just part of my identity.

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It was just something I did.

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There was no rationalization, there was no resistance to get there.

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It was just effortless.

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So in your day-to-day life, whenever you feel lost, just zoom out to your reasons.

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Gain the clarity on why these disciplines are the vessel to where you need to be.

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And what that's going to do is that's going to cause you to do every single discipline thing

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and not do every single bad habit with intense levels of intention.

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Because you are doing the things

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that you know you need to do to get the life you want and avoid the life you'd hate.

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Plus it is going to be easy to remain consistent in this because it is who you are.

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If discipline is the biggest thing you're struggling with right now

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and you would like to know my exact protocol to unlock that effortless discipline,

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that authentic confidence, that elite level of focus every single day through my exact mental reprogramming protocols, exactly how to transform your identity,

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exactly how to reprogram the subconscious, consider checking out mental mastery in the description below.

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But even when you do get disciplined, you know, you stop consuming all the bad content and start consuming all the good content,

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you could still be negatively impacting your brain in performance by consuming content the wrong way.

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So if you'd like to learn more about that.

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I have this video on the screen right here where I explain exactly how to fix that.

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That's it.

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I really hope you learned something from this video.

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I hope you're inspired to do the things I said, to be disciplined.

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Thank you for watching.

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Bye-bye.

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本課的詞彙與口語要點

這節 B2 級別的口語課以影片“How To Actually Be Disciplined”為素材。影片中反覆出現的詞有：disciplined, discipline, willpower。這段影片共有 201 個句子、2967 個單詞可供跟讀。講話部分時長為 14:25。說話人語速較快，每分鐘約 206 個詞，會出現較多連讀和弱讀。 85% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中最難的 15 個單詞，附發音和釋義：

單詞	發音	釋義
willpower 名詞	/ˈwɪlˌpaʊɚ/	意志力, 意志
resist 動詞	/ɹɪˈzɪst/	抵制, 抵抗
consume 動詞	/kənˈsum/	耗費 /耗費, 消耗
cookie 名詞	/ˈkʊki/	餅乾 /餅乾, 曲奇
radish 名詞	/ˈɹæd.ɪʃ/	蘿蔔 /蘿蔔, 菜頭 /菜頭
puzzle 名詞	/ˈpʌzəl/	謎 /謎, 難題 /難題
pry 動詞	/pɹaɪ/	窺探 /窺探
temptation 名詞	/ˌtɛmpˈteɪʃən/	誘惑 /誘惑
guru 名詞	/ˈɡʊɹ(ˌ)u/	古魯 /古魯
reasoning 名詞	/ˈɹiːzənɪŋ/	推理, 推論 /推論
urge 動詞	/ɜːd͡ʒ/	催促
motivational 形容詞		勵志 /勵志
preach 動詞	/pɹit͡ʃ/	講道 /講道
participant 名詞	/pɑːɹˈtɪsəpənt/	參加者 /參加者, 參與者 /參與者
clarity 名詞	/ˈklæɹ.ɪ.ti/	明晰, 清晰

影片中出現的短語動詞

單詞	發音	釋義
wake up 動詞	/ˌweɪk ˈʌp/	醒, 醒來 /醒來
check out 動詞		退房
figure out 動詞		弄清楚
get up 動詞		起床
grow up 動詞		長大 /長大
work out 動詞	/ˌwɝk ˈaʊt/	計算 /計算, 算出
come along 動詞		陪伴, 陪同
give up 動詞		投案, 自首

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

What happened if I don't do these things?
What happens if I don't change?
What are your goals in life?
Why do you want that goal?
Why do you need to be more productive?

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
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	be disciplined · were disciplined · are overwhelmed
定語從句 who / which + 從句 — 補充說明人或事物	those who had · people who were · phase, which is
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	have ever smelled · haven't been · have wasted

需要注意的發音

說話人用了 59 次縮略和弱讀形式，例如 you're, don't, didn't。請按聽到的簡短形式來說。

“th” 音: authentic /ɔˈθɛn.tɪk/, athlete /ˈæθ.liːt/
“sh” 和 “zh” 音: radish /ˈɹæd.ɪʃ/, subconscious /sʌbˈkɑn.ʃəs/, temptation /ˌtɛmpˈteɪʃən/, meditation /mɛdɪˈteɪʃn̩/, accomplish /əˈkɑm.plɪʃ/
長單詞——注意重音位置: participant /pɑːɹˈtɪsəpənt/, effortlessly /ˈɛf.ɚt.ləs.li/, rationalization /ˌræʃənəlaɪˈzeɪʃən/, pornography /pɔɹˈnɑ.ɡɹə.fi/, millionaire /ˌmɪl.i.əˈnɛə(ɹ)/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
錄下自己的聲音並與原聲對比，特別注意 willpower, resist, consume 這類單詞。

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。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: How To Actually Be Disciplined (Consistently) - 通過影片學習英語口語

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