跟讀練習: How to BUILD A ROUTINE That Will CHANGE YOUR LIFE & Stay Consistent - 通過影片學習英語口語
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If I asked you what your perfect routine looks like, how would you answer?
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What are the habits that you've always wanted to start but never quite got round to?
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Or what are the changes that you've always wanted to make and they just never stuck?
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What are the bad habits that you would love to completely erase?
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Well, prepare to never ever watch another video about routines
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or positive habits because these are the three foolproof principles
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that allowed me to graduate medical school whilst growing a six -figure business and working full -time as a doctor, all whilst, would you believe it,
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being the happiest, healthiest version of myself.
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And I'm going to be honest, it's way more straightforward than I bet you ever thought.
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Numero, no, no, woman, woman, left alone.
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Building a routine is actually quite straightforward.
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It is basically just incorporating a whole bunch of habits.
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But if you see a habit as a solitary event, detached and in isolation from the rest of your day, you are doomed to fail.
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All habits need to be connected in a chain of events
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And ideally one of those events should be a reward Now let's take the habit
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that has made the most dramatic change to my life
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And allowed me to continue working full -time as a doctor
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Whilst also posting silly little YouTube videos online Every morning I do two hours work between 5am
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and 7am Before going into work at 8am
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And let me tell you there is absolutely nothing remotely appealing about any of
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that But there's one small factor Blink and you miss it that has allowed this habit to stick.
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Every morning when I wake up, I initiate a chain reaction that is so built into my muscle memory, I could almost do it with my eyes closed.
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I make my morning smoothie and then I sit at my desk with said morning smoothie.
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And the best part, the smoothie tastes bloody good.
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Without even intending to, I created a habit loop.
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If you're not familiar with habit loops, then do not worry, all will be explained and revealed.
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The cue is waking up and making my morning smoothie, which leads to the craving, which is how bloody good my smoothie is and I tend to drink it at my desk.
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Thus, leading to the response, which is my two hour morning flow state.
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And to top it all off, I always keep a piece of paper next to my laptop every single morning with all my tasks
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that I want to complete on that I cross off with a big red pen when I've done them as a reward.
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And just like that, we have a completed habit loop that I never even intended on creating.
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To build a good routine, never view habits in isolation.
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Always try and frame them in the context of a habit loop.
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And I can understand thinking of ideas for each of those four stages can be really difficult, but the concept of a habit loop is actually really, really, really popular.
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And if you are struggling to think of any ideas, just Google it.
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There are literally thousands of examples and ideas online and try a couple and see what works for you.
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Principle two, the tortoise versus there.
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On social media, we are bombarded by the habits that we should be doing.
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Wake up at 4am, 5am, 10k, have a cold shower, journaling, gratitude, green juice, no screen time, meditate for 30 minutes.
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No!
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Firstly, whilst all those habits are great, you need to focus on the ones that are actually going to contribute to the goals that you personally want to achieve.
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For example, if your mental health is on the floor, you should probably focus on a daily gratitude practice and moving your body and meditating.
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Or if you want to work on your physical health, then obviously develop a nutritious breakfast habit that you absolutely adore
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and get your daily steps in and move your body and drink your water.
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And if you want to be more productive, focus on brain dumping, having a daily forest target or getting into the habit of a morning flow state
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but don't just do all of them at once because social media tells you to.
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Secondly you don't want to overwhelm yourself.
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Personally when I'm trying to develop a positive habit I try and only focus on one at a time, maximum three, and once I've solidified that one,
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two or three only then will I try and build up on my routine.
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Just like the tortoise and the hare, slow and steady wins the race.
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Three, the most important habit by far when developing a daily routine, forgiveness.
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I recently went away to America for a family wedding
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and I had the most incredible time but obviously
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when I came back I was so jet -lagged that 5am was not happening.
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I was basically waking up five minutes before I had to leave for work to be honest with you.
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Now is that a sign for me to give up on my 5am morning two -hour workflow habit
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that I worked so hard to build all because I feel guilty
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and like all my hard work had gone down the toilet.
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Absolutely not.
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I just committed to making note of what time I woke up every day
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and tasking myself with waking up just 15 minutes earlier every morning until I got back to 5am.
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And let me tell you, it took me a lot less time to get back to 5am than it took to develop
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that habit in the first place place.
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So tell me why whenever I'm talking about positive habits with my friends and family, the number one failure that I hear about is
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when they successfully build up a positive habit
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and then they let it slip for a day or a week
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and then instead of feeling proud of themselves for sticking to it for that long, they feel deflated and guilty and
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that guilt prevents them from just getting back to it
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and recognising that rebuilding habits is so much quicker than building them up in the first place.
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When you start any positive habit or new routine, it is important to accept one thing.
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All routines are doomed to fail.
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These habits that you've spent weeks building up will crumble before your eyes.
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It might be a holiday or a friend's birthday or anything that breaks up the normal mundane every day, aka the most important and beautiful memories in our life.
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I definitely don't need to tell you this, but when you're 90, you won't be telling your grandkids about the days
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when you woke up at 5am or had a cold shower for 10 minutes.
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You'll be telling them about your friends, your trips, your laughs, your meals, your drinks, their happy memories.
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But ironically, it will probably be the running and the gratitude journals
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and the healthy diet habits that allowed you to get to 90 in the first place.
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So I'm not saying that either of these two things are more important than the other.
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What I'm saying is the importance lies in the two things coexisting harmoniously.
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When your routine inevitably goes down the drain because you are enjoying life, be proud that you stuck to that habit for as long as you did and get straight back to it.
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If you want to see what my typical daily routine looks like, then I will pop a video here.
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Or if you want to see a little bit more of my life, then I will put a recent weekly vlog here.
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I hope you enjoyed this video.
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If you did, please don't forget to like, comment and subscribe.
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I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.
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建立高效日常的核心邏輯
影片中，演講者結合自身經歷分享了構建持久日常的秘訣。她不僅順利從醫學院畢業，還運營著六位數收入的生意，同時全職擔任醫生，關鍵就在於一套科學的習慣養成法。這些方法不僅適用於時間管理，也能為英語學習者提供啟發——尤其是在通過shadow speak（影子跟讀法）提升口語的過程中。
日常交流高頻短語
- “get round to”：意為“抽出時間做”，如“I never got round to practicing shadow speech”（我一直沒抽出時間練習影子跟讀法）。
- “stick”：表示“堅持下去”，可用於描述習慣，如“These tips help my English practice stick”（這些技巧讓我的英語練習堅持了下來）。
- “frame...in the context of”：指“將……置於……背景下”，適合表達邏輯關係，如“Frame your shadowing practice in the context of daily routines”（將影子跟練融入日常作息）。
- “solidify”：意為“鞏固”，可用於學習場景，如“Solidify your pronunciation through shadowspeak”（通過影子跟讀法鞏固發音）。
- “slow and steady wins the race”：諺語“穩紮穩打勝過快進”，可用於鼓勵堅持，如“For 雅思口語練習, slow and steady wins the race”（雅思口語練習要穩紮穩打）。
影子跟練分步指南
針對影片內容，可通過以下步驟進行shadowspeak練習：
1. 拆解片段：選取“習慣迴圈”部分（約1分鐘），逐句播放並跟讀，重點模仿語調與節奏。
2. 建立關聯：將跟練與日常習慣結合（如早晨喝 smoothie 時跟讀），利用“習慣鏈”強化記憶，提升堅持度。
3. 逐步進階：先專注一個片段，熟練後再增加難度，避免貪多。這與影片中“烏龜 vs 兔子”的理念一致——shadow speech需要循序漸進，而非一次性完成大量內容。
通過這種方式，既能提升口語流暢度，也能掌握時間管理技巧，可謂一舉兩得。
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 | you've always wanted · has made · has allowed |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | are doomed · be connected · will be explained |
| 定語從句 who / which + 從句 — 補充說明人或事物 | craving, which is · response, which is |
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。