跟讀練習: How to get back into a routine after falling off | realistic week living alone - 通過影片學習英語口語

選擇練習模式

每種模式都會開啟全屏練習室。

200 句

如果句子過短或過長，請點選 Edit 進行調整。

My name is Allison, and I finally moved into my dream apartment after living with my parents for three years post-grad.

And don't get me wrong, I absolutely love living alone.

But being totally independent also has its challenges.

And to be frank with you, I have not been on top of my routines or habits.

And that's the reality of starting over in your 20s.

You're constantly having to shift, adapt, or recalculate your life based on the seasons.

So if you're struggling to stay consistent, you live alone, or you want to optimize your life so you achieve your goals faster, This is how to get out of a rut and back into your routine,

even if you're lazy or unmotivated.

I promise this is the answer you're looking for.

Number one, do a routine audit.

Getting back into a routine isn't about having more discipline or forcing yourself to be productive.

It's not that you're lazy or unmotivated, you're just in a season.

We all go through them and they're also unavoidable.

Life isn't meant to be stagnant and predictable.

There will be days you'll feel on fire

and other days where you just want to curl up under the covers and forget the world.

Rather than trying to punish myself for not being productive, I like to do a routine audit.

I walk through my current routine and see what's working and what's not.

If I consistently skip part of my routine, that means something's not aligning or this habit isn't serving me the way I want.

Other times, maybe it's the routine itself.

Trying to force yourself to do a routine that feels more like a chore isn't the most effective way to bounce back.

Actually, it'll make you even more resentful and less likely to do it.

So pick one to two habits in your routine

that feel like they need the most help and just do those for a week.

Sometimes having too many habits in your routine

and making it super complicated is the thing that's making it hard to stay consistent.

That is the one thing about moving out

and living alone i did not expect was like how much

stuff you buy i promise i don't have a shopping addiction

but my boyfriend will tell you i do he's like why

are you ordering stuff every day i'm like i need this like i don't you know this place was empty

when i moved in

and i didn't bring anything well i didn't bring as much stuff from home

so but y'all that's why i saved for three years before moving out

because this stuff is expensive this is all stuff for my housewarming party

that i'm having in a couple weeks you know for like

when guests come step stool oh oh my god i gotta

build more stuff oh no there's screws involved oh i thought

i was done with the building i guess not all right

that's my project for today number two pick your non-negotiables like i said

if you're trying to fit 10 new habits into your morning

routine you're basically setting yourself up to fail it's not

that those habits are bad it's

that your brain is still trying to catch up They say it takes 28 days to form a habit, so adding a bunch of new habits at once is going to be overwhelming,

and you'll likely not do any of them.

So, for your routine, pick your non-negotiables.

It should be 3-5 essential habits that become the anchor for your day.

When you reframe habits as non-negotiables, they go from optional to mandatory, and gradually, they start to become intertwined with your identity,

almost like personal standards.

For me, my non-negotiables are making my bed, drinking lemon water first thing, and doing my skincare.

I might skip a workout, I might not have time to meditate, but I always do these three things every single day without fail.

And when you have a couple non-negotiables set in place, they act as the skeleton for your routine, so it's easy to build on top of them and add more.

One of my current non-negotiable habits is actually doing a better job of taking care of myself, specifically my hair.

Anyone who knows me in real life knows that I shed like a dog.

My hair is everywhere.

And then after getting sick and then moving into my new apartment, the stress made me shed even more.

It's honestly a miracle I'm not bald yet, but lately I've been incorporating more hair care into my routine with LED therapy by iRestore.

This is the highest power hair device on the market and delivers the same results as in clinic treatments.

And it has more lasers and LEDs for deeper follicle stimulation.

The science behind LED therapy is actually backed by clinical research.

Red light penetrates the scalp and energizes the cells at a micro level, which of course promotes blood flow and hair growth.

In iRestore's clinical study, 100% of participants saw an increase in hair count, which is pretty incredible.

I like to habit stack this while going about my routine, and just 12 minutes a day is enough to see results.

I noticed a huge improvement in my hair shedding.

Before, I used to clog my shower drain constantly, but now I barely shed and my hair is getting longer because it actually has a chance to grow.

When it comes to personal care, I always opt for premium quality products.

I don't play around when it comes to my health or beauty, so I like to invest in things that actually give me results and boost my confidence.

Right now, iRestore is having a sale where you can save $905 when you use my code AllisonBee.

The link will be down below.

So start prioritizing yourself and your hair this year.

Number three, reset your space before yourself.

Your environment affects your routine more than you think.

For me, when my space is cluttered, my mind feels cluttered.

It's hard to want to be productive and I end up procrastinating on other things.

So reset your space before resetting yourself.

Your brain is way more willing to reenter a routine when your environment is aligned with it.

And sometimes the simple act of wiping your counters, taking out the trash, or washing a few dishes sparks momentum.

And before you know it, you'll be cleaning your whole room.

So I just finished writing my little weekly planner for this week.

I honestly like skipped the past two weeks and I wasn't doing this just because my move was very chaotic.

My schedule was crazy.

So I felt like there was like really no point in writing it down.

But now that my life is pretty much settled, and I feel settled into my apartment, I'm back on my planner grind.

Like I've said before on my channel, I hate traditional planners.

I don't know why, I just like can never stick to them.

And a lot of them are like designed the same.

So I just never felt like I could find, you know, something that was actually going to help me stay consistent and that I can visually see at all times.

So that's why I created my own.

And I write out like every single thing I do, but at the same time, like it doesn't look crazy.

And the other thing I like is I put a habit tracker for myself

so that I can check off every time I do my habits.

It's like a little reward system, you know?

Sometimes you just gotta make it like school, you know, where you got a sticker every time.

Well, you give yourself a checkmark.

If you're interested in getting this exact planner that I made, I'll put the link in the description.

You can download it as many times as you want.

You can print it out like I do.

Some of my followers, they like put it on their iPad

And they write on it with their iPad You can do that as well But yeah,

100

this has been a lifesaver for me I don't know where I would be without this Little goodie from Dermalogica Ooh,

101

funnily enough We used to work with Dermalogica all the time When I used to teach aesthetics

102

Got a little pre-cleanse here Little special cleansing gel I actually use this one a lot.

103

This is the Daily Microfoliant.

104

It's like an exfoliator, but it's like really, really gentle.

105

I use it every day.

106

Oh, this one fell out of the package.

107

It's a skin smoothening cream, like a moisturizer.

108

I love skin goodies.

109

Thanks, Dermalogica.

110

The immediate positive effects of tidying up is usually enough to put you back in a productive state, and you'll feel a lot better being in a clean space.

111

It's like giving yourself a fresh start without actually starting over.

112

You don't need to deep clean your entire home in one day.

113

Just pick one area, your desk, your kitchen counter, your nightstand, and that small wind creates a ripple effect for the rest of your day.

114

Number four, interrupt your patterns.

115

When I go through periods of feeling really stuck or unmotivated, I don't force myself to overhaul my entire life.

116

I just interrupt the pattern.

117

Repeating the same behaviors over and over can keep you emotionally stuck in the same mindset.

118

And your brain has literally created neural pathways based on repetition.

119

This is why it is so hard to break old habits.

120

If you wake up, scroll on your phone, feel bad about it, then repeat, you're basically just reinforcing that loop.

121

But our brains also love novelty.

122

Small changes tell your nervous system something new is happening, and that itself can create momentum without needing external motivation.

123

It's not about simply having more willpower, it's about disrupting patterns.

124

I am quickly getting ready now because I have therapy in like eight minutes.

125

Last time I spoke to my therapist, I was telling her about my move and everything like that so I'm finally,

126

finally happy I get to update her with a new apartment

127

but i've talked about therapy on my channel before i've been

128

going to therapy for wow it's gonna be like two years that's crazy

129

and i used to think like oh you know i'm really good at self-regulating

130

or at least i'm very self-aware so i thought

131

that oh i don't need therapy but i actually realized you know the way

132

that i think like my thinking patterns those are really hard to change

133

because you're not really aware of those things and

134

so oftentimes we think and then we feel I really love my therapist because she helps me see things from different perspectives.

135

And I often like, I don't know what it's called.

136

I catastrophize a lot where I just think the worst or I assume the worst about something or someone.

137

But going to therapy really has helped me understand not everything is black and white.

138

And just because I see something one way doesn't mean that that's fact, you know.

139

So I highly recommend everyone goes to therapy, even if you think like, oh, you know, I didn't like go through any bad trauma.

140

You don't have to go through like serious, crazy trauma.

141

Like we all experience childhood trauma, no matter how great our families were or how great our childhood was.

142

It's just just natural, man.

143

You want a different outcome, right?

144

So essentially, you need to hack your brain into thinking today is different.

145

These changes don't have to be big or dramatic either.

146

Try getting out of bed on the other side than you normally do.

147

Drink your morning coffee in a different room.

148

Take a different walking path to work or school.

149

Move your workspace for the day.

150

Switch your workout time from morning to evening or vice versa.

151

Play some different background music than usual.

152

Shower at a different time.

153

The point isn't that these changes are life-altering on their own.

154

It's that they break the autopilot mode that you've been stuck in.

155

They create a small opening for something new to happen.

156

Moral of the story, if you keep doing the same things, you'll get the same results.

157

So by changing something small, you can create an opportunity for growth and you might be surprised by how much shifts.

158

All right, while my banana bread is in the oven, I made myself some lunch.

159

Please don't clown me because this is like maybe the third time I'm showing like avocado toast in my videos, but I'm a creature of habit.

160

I would probably eat the same thing every single day for the rest of my life

161

and i'd be perfectly happy so bon appetit it hits every time

162

guys this banana bread looks and smells insane i cannot wait to eat this

163

but it needs to cool down all right let's taste this banana bread do you see this that looks so good

164

wow the outside is like a little crispy but the inside is

165

so gooey i like can't even say anything right now i'm just

166

so enthralled with my banana bread number five build in rest days here's something nobody talks about

167

when it comes to productivity you need to build in rest not as a reward for being productive, but as an actual part of your routine itself.

168

Getting back on track requires a lot of mental energy, and if you expect yourself to go from zero to a hundred and stay that way forever, you're eventually going to burn out and fall off again,

169

and the cycle continues.

170

I just came out of the bathroom, and do you see this right now?

171

Like, the whole sky is white with snow.

172

It's like so pretty, but I have to go out today and I am not looking forward to it.

173

So now I built in what I call rest days.

174

These are days where I give myself permission to do the bare minimum, just my non-negotiables.

175

I'll still do my morning routine, but I don't pressure myself to be super productive or busy.

176

The goal is to maintain the routine, especially on days when I just don't feel 100%.

177

For me, I usually pick one day in the middle of the week

178

and Sunday evenings to just do nothing or an activity of my choosing.

179

This keeps me from feeling like I'm constantly pushing, which is what leads to burnout, and ya girl is very familiar with burnout.

180

But more importantly, having some lighter days embedded in your schedule makes the productive days feel more sustainable.

181

The key is being intentional about it.

182

Doomscrolling all day and calling it rest is not what I'm talking about.

183

It's about choosing to slow down so you can keep showing up the rest of the week without falling off.

184

Remember, life is a marathon, not a sprint.

185

You need to pace yourself and remember that rest is productive too.

186

So that is how I got back on track this week.

187

Trust me, if I could change my entire life overnight, I would.

188

But that's not realistic, okay?

189

You have to give yourself time to adapt and get used to new habits.

190

But falling off or being in a rut is not a failure.

191

You're just human.

192

Failure is when you recognize that you're in this state, but you don't do anything about it.

193

So do not keep waiting until you feel ready to get back on track.

194

You are never going to feel ready, you just have to start.

195

So if you've been putting off getting back into your routine, this is your sign.

196

So let's lock in for 2026 and make this the best damn year of our lives.

197

As always, I love you, you got this, and if you found this helpful, let me know what goal or habit you're starting with.

198

All right, that is all, so I'll see you in the next one.

199

Bye!

200

Amen.

下載應用

流利口語所需的一切

AI 發音評分逐句打分

音標練習掌握每個音

詞彙學習建立你的詞庫

詞彙遊戲邊玩邊學

掃碼

Download on theApp Store Get it onGoogle Play

同頻道

“i don't have time to make content" | how I stay RIDICULOUSLY consistent on social media

Business EnglishUniversity StudentsWorking Adults

i stopped trying to have the perfect morning routine (and i've never been happier)

Daily ConversationUniversity StudentsWorking Adults

"i'm bored but overstimulated" | 10 low effort hobbies to get off your phone

TeensDaily ConversationHigh School Students

How to stop GIVING UP on your routines and ACTUALLY stay consistent

Business EnglishDaily ConversationUniversity Students

The Everyday Routine That Made Me Fall in Love With My Life Again

Business EnglishDaily ConversationUniversity Students

week in my life getting my sh*t together | mid-year declutter, organizing, apt finds

Business EnglishDaily ConversationUniversity Students

How to INSTANTLY be more attractive (without saying a word)

Business EnglishDaily ConversationUniversity Students

23 Life Lessons I Learned the Hard Way (so you don’t have to)

Business EnglishDaily ConversationUniversity Students

cozy self-care diaries ⛅️ | key west vacay, beach days, & much needed recharge

Travel EnglishDaily ConversationUniversity Students

underrated things that will make you extremely attractive in 2026

Business EnglishUniversity StudentsWorking Adults

How to ACTUALLY make the most of your 20s (without burning out) | Filmed on Insta360 GO Ultra

University StudentsWorking Adults

5 healthy habits for a softer + stress‑free life

Business EnglishUniversity StudentsWorking Adults

FOR YOU

真實場景：獨自生活後重建日常的挑戰

影片中，Allison分享了畢業後獨居的經歷——既享受獨立，又因難以維持日常習慣而困擾。這是不是像極了剛開啟新生活的你？面對變化，我們常因無法堅持而自責，但她用“routine audit”（日常審視）和“non-negotiables”（非做不可的事）給出了實用解法。這樣的真實對話，正是通過看YouTube學英語的好素材，既能瞭解生活場景表達，又能積累實用思維。

實用表達與搭配

fall off：此處指“中斷（習慣）”，如“She fell off her workout routine.”（她中斷了健身計劃）。
be on top of：表示“掌控，做好”，例：“I need to be on top of my studies.”（我得把學習抓好）。
routine audit：“日常審視”，指檢查現有習慣的有效性，是重建規律的關鍵步驟。
non-negotiables：“非做不可的事”，強調核心習慣，如“Making breakfast is my non-negotiable.”（做早餐是我的必做項）。
set oneself up to fail：“給自己挖坑（導致失敗）”，提醒別同時養成太多習慣。

你的影子跟讀挑戰

現在就開啟影片，找到Allison講述“routine audit”的片段（約1分30秒處），跟著進行shadowing練習。注意她的語氣——分享困擾時的坦誠，提出解法時的堅定。先逐句跟讀，模仿發音和節奏，再整段複述，感受“rather than... I like to...”的句式邏輯。通過shadowspeak訓練，不僅能提高英語發音，還能學會自然表達生活感悟。記得用shadowing site反覆練習，直到能流暢跟讀，甚至加入自己的語氣哦！

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 clog · used to work · used to think
現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作	I've been incorporating · you've been putting
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 not been · I've said · has been
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	isn't meant · is actually backed · is cluttered

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 get back into a routine after falling off | realistic week living alone - 通過影片學習英語口語

選擇練習模式

下載應用

you probably wear too much makeup (the ONLY routine you’ll ever need)

how to have the BEST GLOW UP this summer | 10 it girl beauty + lifestyle tips

how to find your spark again.

why doesn’t life feel the same anymore?

what i eat for GUT HEALTH & CLEAR SKIN | anti-inflammatory, simple meals

10 HIGH MAINTENANCE beauty habits that will make you look LOW MAINTENANCE

the reason you always feel behind

My simple BUT EFFECTIVE skincare routine!

“i don't have time to make content" | how I stay RIDICULOUSLY consistent on social media

i stopped trying to have the perfect morning routine (and i've never been happier)

"i'm bored but overstimulated" | 10 low effort hobbies to get off your phone

How to stop GIVING UP on your routines and ACTUALLY stay consistent

The Everyday Routine That Made Me Fall in Love With My Life Again

week in my life getting my sh*t together | mid-year declutter, organizing, apt finds

How to INSTANTLY be more attractive (without saying a word)

23 Life Lessons I Learned the Hard Way (so you don’t have to)

cozy self-care diaries ⛅️ | key west vacay, beach days, & much needed recharge

underrated things that will make you *extremely* attractive in 2026

How to ACTUALLY make the most of your 20s (without burning out) | Filmed on Insta360 GO Ultra

5 healthy habits for a softer + stress‑free life

I moved out of my parent's house with no plan B. Was it worth it?

Why I'm Always So Calm

6 Steps To Reclaim Your Life, Start Today

a slow morning to reset my life 🌤 self care routine

How You Feel and What You Do Don't Need to Correlate

Give me 17 minutes, and I’ll Make You Dangerously Consistent

Do you Feel Lonely Tonight? We Are Here To Help

10 Ways to Make The Most Out of Every Day (no, you don't have to be more productive)

5 Realistic Tips For Getting Your Life Together (when you're stressed & overwhelmed)

My Morning Workout Routine

figuring out my 20s: adjusting to adulthood

真實場景：獨自生活後重建日常的挑戰

實用表達與搭配

你的影子跟讀挑戰

影片中的語法

什麼是跟讀法？

underrated things that will make you extremely attractive in 2026