跟讀練習: How to Build Self-Discipline: The Mindset Method - 通過影片學習英語口語

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Let's talk about discipline.

Here's my transformation story in less than five seconds.

I used to be lazy, self-absorbed, did a lot of drugs, I sucked.

Now, I don't.

Plot twist.

But in that journey, which was for the record longer than five seconds, I had a really cool emotional growth.

And that was from a place where I didn't respect myself to a place where I did.

What changed?

What was the secret ingredient?

Wanna know?

You guessed it.

Discipline, baby.

It was doing the things that I said I was gonna do, despite resistance.

Which is incidentally my definition for discipline.

This video is how I cultivated it from a mindset point of view.

And heads up, this whole thing works way better if you're physiologically fulfilled.

Drink enough water, eat the right food, exercise, all of the cliches.

And also, it'll happily work in tandem with those classic discipline hacks.

You know, things like a Pomodoro clock or an accountability partner.

Or a guy named Steve who you pay to stand in the corner

and yell motivational quotes at you every hour on the hour.

Ain't that right Steve?

You can do it!

Thanks bro.

And remember that this mindset method is just what works for me.

If something resonates, use it, and if something doesn't, ditch it.

Alrighty, let's get disciplined.

Step 1.

Reframe discipline as a function of self-love.

There's this pretty iconic Will Smith interview where he's talking about discipline, and the way that he talks about it is it is a function of him loving himself.

Because he loves himself, he is going to treat himself like somebody he loves.

The example he uses is pizza.

You say to yourself, hey man, look, I know you want to eat that pizza and it'll be really good, but I can't let you eat that man, because if you eat that pizza,

you're going to feel like shit.

You know, and I just, I love you too much to let you eat that.

Self-discipline is self-love.

If you want to be happy, you have to love yourself.

I really like starting here, because I think that discipline can get pretty toxic if it comes from the wrong place.

So me, for example, when I was trying to quit drugs on willpower alone, it just didn't work.

It would always be short-lived and empty and full of guilt

and shame and I was just trying to turn myself into this obedient robot.

But when I reframed it as, well, I love myself, therefore I'm going to treat my body as a temple, it became a lot easier and a lot more sustainable.

Now here's the cool thing.

It's a spiral.

Self-love can give you discipline, but discipline can also give you self-love and self-respect.

By acting like somebody who you would respect, you naturally just by definition respect yourself.

So I noticed a few years ago that I really respected people who conquered their fears.

And meanwhile, I had this fear of certain marine life, mostly squids, octopi, sort of sharks, I guess, kind of even fish, to be honest.

And so I started getting into the ocean a lot more and looking at these creatures close up.

And after I did this, I would always be like, damn, I face my fears.

Oh, well, now I respect myself.

Cool.

Step two, make discipline part of your identity.

So to start this step, we need to take a mental shift.

And that is accept that being a disciplined version of yourself is inevitable.

The reason we're doing this is because people act in line with the person that they think they are.

Very easy example, Michael Jordan thought he was a winner.

So every time he'd lose, he would double down to win again because that is what was consistent with his identity.

Similarly, that dude that you went to high school with, who's now a massive stoner, won't get off the couch because that is not in line with his identity.

So the thing

that I've found works for me is painting a very clear picture of who I'd look like if I was disciplined.

If I did the things that I said I was gonna do, who would I be?

Here's a few questions to answer for what discipline you is like.

What does their day look like?

Where do they live?

What do they eat?

What do they wear?

What does their week look like?

What do they do for work?

Who are they surrounded by?

What do they think and feel?

What do they say no to?

What do they say yes to?

And write any other details that you think will help you describe this person.

Now it's time for some mental gymnastics.

Fully accept that at some point in the future, you will be this person.

Just be open to that possibility.

Whether it's true or not is a different story and you might feel some resistance from your own head, but you know, push through.

That's what it's all about.

Step three, reflect this new identity in your environment.

Your environment is a great way to outsource your discipline.

And it's also a great way to give you tangible reminders of the person that you're becoming.

So you know when you go to your hometown

or go to a place that you used to visit a lot

and you kind of get a sort of wave of nostalgia and also a wave of cringe.

It's because there's so many tangible reminders of the person that you used to be.

Your brain, whether it's conscious or not, is picking up on all these physical cues and your emotions and your actions follow, which can be negative, but we can also use it to our advantage.

So for this exercise, you want your environment to look as much like what your disciplined self's environment would look like.

A super obvious example would be if your disciplined view was an athlete.

Your environment would be, I leave my yoga mat out, I have weights here, I've got a gym bag at the door, I wear active wear, so when I'm looking at a menu, I pick the healthiest thing.

Things like that.

Tangible things that keep you reminded of the future that you could have.

Step four, internalise the threat of not doing this.

Alright, we're going to advanced class now.

We are going to threaten ourselves into being disciplined.

And this might not work for everybody.

Like I said at the start, this is just my method.

Just take what works and leave what doesn't.

But I may as well go over everything.

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Loss aversion is proven to be a more powerful motivator than gain.

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You would rather avoid losing a dollar than gaining a dollar.

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The way

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that we can use this to our advantage to trick our

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own brains is to make us feel like we are losing something if we're not disciplined.

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For example, there's this website called Stick, wherein they ask you to create a commitment contract.

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Then you put your money on the line.

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Let's say it's $200 or something like that.

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And you say, unless I do this one thing, which I said I was gonna do, unless I'm disciplined, that money is going to go to a cause that I hate.

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It's gonna go straight into the pockets of neo-Nazis.

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Now, not only do you have the loss aversion of losing your $200, but you have it even greater because who wants to give 200 bucks to neo-Nazis?

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Not me.

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Not at all.

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Not for a goddamn second.

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I'm actually using loss aversion as a motivator at the moment, So one thing that I've never been able to properly nail is consistent YouTube uploads.

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But this year I've decided to try something different.

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I've got an editor, but there is one twist.

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I have pre-paid them.

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They get the money regardless of whether I film something or not.

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The theory is that my drive to not lose money is stronger than my drive to skip a week of videos.

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So let's see how that pans out, fingers crossed it works.

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But the key takeaway here is when you're looking at being disciplined, try to turn one of the habits

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that you want to build into a system wherein loss aversion can motivate you

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and then replicate that that loss aversion in your life in a healthy way in order to get you going.

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Well, that was a mouthful.

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Step five, have a good system to start things.

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For me, starting work is harder than sustaining it.

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It's like that first push on the pedal of a bicycle.

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It's always gonna be a bit harder than the one when you're actually cruising.

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But you can have all the self-love and identity in the world

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but you won't be disciplined unless you actually start doing something.

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So I've got two techniques here that I split into starting systems and eliminating friction.

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A starting system is just whatever gets you going.

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So one thing for me, as an author, still feels new to say that, I'll often not really feel in the mood to write.

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And this is because it's hard.

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Who wants to do hard things?

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My starting system to get over this is to write what I hate.

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It's to rant.

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And usually I'll just pick some extended family member

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that I don't like and just have a little rant about them for five minutes.

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And then, oh, now I'm typing.

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Now the good words that I actually wanted to write aren't as difficult.

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I've started the bike, now I'm pedaling.

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Life is good.

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Another starting system was one that my brother was telling me about.

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He was having trouble getting up out of bed in the morning.

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He just kept hitting snooze on his alarm clock, which I think we all can relate to.

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And so we got this app called Barcode Alarm Clock.

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The alarm on your phone won't turn off until you scan a barcode.

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So he would set that barcode to the coffee in his kitchen.

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So he would have to get up, walk to the kitchen.

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Now he's at the coffee, he may as well make himself the coffee.

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And now he is awake.

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What I really like here is he made starting pretty much non-negotiable.

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The second bucket of starting things is eliminating friction.

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I went through a dark period of my life where I was a 5am gym guy.

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I'm sorry, that was wrong.

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I shouldn't have done it.

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But I remember when I was starting to build this habit, I would use any excuse not to go to the gym.

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So my alarm would go off at 5am and I'd be like, well, I don't know where my shoes are in this exact moment.

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Guess I'm sleeping.

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Eliminating friction is just having all your gym gear set out the night before.

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The late Mitch Hedberg had this joke about bread.

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You know that, Petra's farm bread, that stuff is fancy, man.

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It's wrapped twice.

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You open it and it still ain't open.

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That's why I don't buy it.

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I don't need another step between me and toast.

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Eliminating friction is taking out the steps between you and whatever your toast is.

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If it's drawing, it's having your book and pencil ready to go before you start work.

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If it's running, it's having all your gear in one spot

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so you don't have to look around the house trying to find them.

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And if you've got a passion for art heists and you want to steal the Mona Lisa, it's all about having your gloves and grappling hook by the door.

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Not in your storage locker, not in the cupboard.

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Make it easy.

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Eliminate that friction.

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You've got this.

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Steal that artwork.

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Step six, have a good method to sustain things.

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This step is all about making sure you don't burn out.

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We don't want that.

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Discipline can exhaust you.

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Now with this step, I will just say as a big disclaimer, I don't have a chronic illness.

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I don't have kids.

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I'm working with a pretty able body and a pretty open schedule.

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So I am playing on easy mode.

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You might be playing on hard mode.

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So you might need more rest or you might need more time for your family, for example.

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But for me, the most sustainable method, and I hate that this is true, is the work week.

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The actual Monday to Friday, nine to five.

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This never used to be true for me, but taking weekends has been the biggest change to me being able to sustain discipline without burning out.

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And what this looks like tangibly is if it's Monday to Friday, 9 to 5, I'm working.

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I take nights, I take weekends, I make sure I sleep, all of that.

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Your system might look totally different, but what you want to find is a weekly or a daily

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or a monthly routine that makes sure that you are not getting exhausted.

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Way easier said than done.

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But yeah, this step is about finding a sustainable routine

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and finding what you can do when you're not working that fills you with energy.

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And if you are looking for what energizes you, just at the end of every day for about a month, ask yourself, just in a notes app on your phone, what energized me today?

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And then at the end of the month, look for the commonalities.

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I can pretty much guarantee that there'll be something that shows up a lot more than other things.

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And for me, if I do more of that thing, it stops me from burning out.

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Step seven, at some point, the only true path is to just do it.

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I find anytime that I'm looking for a hack that sidesteps just do it, I've already lost.

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And when I say just do it, I am talking about literally doing the work, doing the workout, stealing a Mona Lisa.

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But thankfully what I have found is you can make just

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doing it come more naturally with something called discomfort training We're all familiar with

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that probably zen buddhist quote How you do anything is how you do everything the way

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that you act in small situations will often be the way

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that you act in bigger ones Discomfort training is something

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that uses this to your advantage It's like going to the gym for your willpower

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And it's a way of building up that muscle so

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that you'll have it there ready to go

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when you actually just need to just do it So how do you get your reps in?

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How do you actually build up the willpower?

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What is discomfort training?

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It's pretty simple.

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It's just doing small things that make you uncomfortable.

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It's basically, in micro moments in your life, choosing the less comfortable option.

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For example, if you're somebody who gets bored easily, next time you're in a waiting room or in a queue, don't pull out your phone.

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That's discomfort training, baby.

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The most common example I hear is having cold showers.

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For me, the most common example I use is the two-minute rule.

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If something takes less than two minutes, I do it immediately.

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And by practicing discomfort in these small moments, the idea is that it builds up and creates discipline throughout the rest of your life.

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So, you feeling more disciplined?

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The reality is that discipline and resistance are lifelong battles.

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We're all just climbing a mountain with no top.

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But the cool part is, if you get the foundation, the mindset right, it makes it so much easier.

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Ain't that right, Steve?

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I believe in each and every one of you.

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Steve?

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Subscribe if you're new.

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If you want my book, it's out now.

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Links are in the description.

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Your head is a houseboat.

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All about mental health and mental clarity.

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So give it a shot if you're keen.

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Have an amazing day and good luck with discipline.

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Catch ya!

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誰適合看這個影片？

無論是想提升英語表達能力，還是希望通過看YouTube學英語的學習者，這個影片都很合適。它不僅包含實用的自我 discipline 理念，對話口語化且邏輯清晰，非常適合影子跟讀（shadowspeak）練習。尤其適合有一定基礎、想同時鍛鍊聽力理解和口語流暢度的學習者，能幫助他們在模仿中掌握自然的表達節奏。

值得借鑑的詞彙和習語

self-absorbed：自我中心的，只顧自己的。例：He's so self-absorbed that he never listens to others.
plot twist：劇情反轉。在口語中可用來表示事情突然出現意外變化。
classic discipline hacks：經典的自律小技巧。hack 在這裡指“巧妙方法”。
toxic：（此處指）有害的，不良的。例：Toxic motivation can lead to burnout.
short-lived：短暫的，持續時間短的。

如何模仿地道發音？

練習這個影片的發音時，需注意以下兩點：首先，連讀和弱讀。比如 “did a lot of drugs” 中，“did a” 可連讀為 /dɪdə/，“lot of” 弱讀為 /lɒtəv/，這是美式口語的典型特點，影子跟讀時要注意模仿這種自然的銜接。其次，語調的起伏。演講者在強調觀點時（如 “Discipline, baby.”）會提高音量並加重語氣，而在舉例時（如 “Ain't that right Steve?”）則會用較為輕鬆的降調。通過模仿這些語調變化，能讓口語更具感染力。此外，注意 “squids”、“octopi” 等單詞的重音位置（均在第一個音節），避免讀錯。

想要提高英語發音，除了反覆影子跟讀（shadow speak），還可逐句暫停模仿，對比自己與演講者的發音差異，重點關注母音的飽滿度和子音的清晰度。長期堅持，就能逐步掌握地道的口語表達。

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
“used to” used to + 動詞 — 過去的習慣或狀態，現在已不再如此	used to be · used to visit
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 found · I've never been · I've decided
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	was disciplined · being disciplined · is proven
定語從句 who / which + 從句 — 補充說明人或事物	journey, which was · somebody who you · people who conquered

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 Build Self-Discipline: The Mindset Method - 通過影片學習英語口語

選擇練習模式

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誰適合看這個影片？

值得借鑑的詞彙和習語

如何模仿地道發音？

影片中的語法

什麼是跟讀法？