跟讀練習: How To Identify Your Core Values: Acceptance and Commitment Therapy (ACT) - 通過影片學習英語口語

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So why do we even care about values?

You got goals and New Year's resolutions and other things you're just not going to stay with.

And that's exactly the point.

You might be very good at goal setting, coming up with the perfect plan, knowing what you want to eat and how you want to exercise

and what your morning routine looks like and your evening routine and everything in between.

But if understanding the plan was enough to do it, your life would look very different.

You probably wouldn't be watching this video right now.

Now, goals are great.

I have lots of goals that I'm moving towards every single day.

But the cool thing about values is values are more like a journey or a North Star.

They're something to continuously aspire to, continuously correct to.

Goals, you check off.

Go to the gym three times per day.

Oh, that's a lot.

Go to the gym three times per week.

check

but you wouldn't say move towards being strong did it done

crossed it off never have to do it again you might say call one friend every day check

but if your value is to connect with loved ones to listen

and be present for them you wouldn't just be like ha did it now i can ignore their phone calls.

If we think of values as our true north, as the who and the what that we want to move towards, as the qualities or characteristics that we possess,

the cool thing is, is if life throws us some curve balls,

which it always does, and the goals that we once had maybe aren't accessible or aren't accessible in the same way, if we have a clear idea of what our overarching values are,

then you can always get back on track.

Think about it like a road trip.

You know, maybe Maybe you're headed up to Yellowstone

because you've been watching that TV show a lot

and you know where you want to be going

and there's like this one highway that takes you there

and you're like zipping along on it going 80 because apparently they let you go that fast here.

But then there's construction.

You see all those little yellow cones, the traffic starts creeping up, you're wondering like what is this LA,

what's happening here, and I don't know there's a bunch of bears on the highway.

You don't just go like, oh, I guess I can't go to Montana.

No, you might pull over, you might pause, you might stop for a moment, get more information.

Maybe there's a side road that you can take, the scenic drive.

And the road's a little bit bumpier and it takes a little bit longer.

But if you have in mind what you want to be moving towards, what you want to see at the end of the day, who you want to be at the end of your life,

you can correct that.

Like I said, values are the who and the what that matter to us.

There are why, why we're doing life, why we're getting up every morning.

They're the qualities or characteristics that we want to identify with, that we want to be known for.

Now, values can change over your lifetime.

We move through different phases.

When you are maybe in college and you're single and you don't have any children, the things that are important to you,

the things that you want to be focused on might be different than

when you're married with kids or when you're trying to build a business or start a creative career.

And the things that are important to you might be different later in life.

So we don't just set our values once and say that's it.

We do want to be checking in with them maybe once a year, every couple months, just make sure we're still on the right track on the true north

that we want to be headed towards.

So how do we go about identifying our values?

We can draw from a lot of different inspirations, our cultures, our faith, our traditions,

our family practices, all of these things can give us an understanding of what is important to us.

Either because we really resonate with it or because of maybe some bad

or unpleasant experiences we've had that have made us realize like, I really want to be this, not that.

Or I've really been craving this, this has been missing in my life and I want to move towards that.

A good place to start can be identifying who and what are important to you.

The people in your life, the types of relationships that are in your life.

So for example, if being in a romantic relationship is really important to you, but you're not in a relationship right now, that can still be a value,

still be something that you're moving towards. And what?

Hobbies, things that you're doing in your spare time, your career, if that's something that's important to you.

And then from there, we want to understand what the characteristics of this are.

If we name family members or a partner or friends, the next question might be to ask yourself,

what type of person do I want to be in this type of relationship?

How do I want to show up to the moment?

Now, remember, it's not like I want them to be respectful to me towards me.

I want them to be someone I can trust.

We can't control other people.

So it's really thinking about like, how do I want to show up to a moment or to a relationship?

Similarly, if you look at something like a career or a hobby

that might give you an indication of like what about this is important to me.

For some people, a career might be an opportunity for creativity or innovation or being challenged.

For another person, it might be a source of financial stability.

Another, it might be a way to help others.

And there's no right or wrong answer here.

And we can come up with an idea and then ask ourselves that question a couple of times.

Why does this matter?

What is important to me about this?

How do I want to show up to this moment?

In terms of qualities or characteristics, you might ask yourself, if I were to ask my loved ones,

my co-workers, my employees to describe me, what would I want them to say about who I am?

How they see me?

Not what they would say, but what would you hope that they say about who you are?

It might give you an understanding where your values lie.

And then you can put this into practice.

Different moments throughout your day just kind of pause and ask yourself, if I could take one small step towards something that's important to me, what would that be?

Maybe it's sending a text message to your best friend, taking your dog for a walk, going to the grocery store.

It doesn't have to be profound and life changing.

Living a meaningful life is a series of small steps.

And now this doesn't mean that if you live a life according to your values

that life is always wonderful and beautiful and joyful

quite the opposite in fact when we come in contact with the things

that are important to us the type of person we want to be the type of life

that we want to have more pain is there more fear more stress more anxiety

because we could lose this we could be disappointed with it

we could be heartbroken we could be hurt by it

so i can't guarantee you a happy life as fleeting as

that emotion may be but I can say that

100

if you work to identify what's important to you

101

and start practicing taking steps towards it you can show up as yourself

102

and the person that you want to be

103

and I think that's pretty special now it's not as easy as just flipping a switch

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and deciding I'm gonna move towards my values

105

because there's a lot of painful thoughts and memories and sensations

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and feelings that show up and make it difficult to move towards the things that matter to us.

107

So check out my next video on diffusion, a totally made-up word that can have a big impact on your life.

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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 Identify Your Core Values: Acceptance and Commitment Therapy”為素材。影片中反覆出現的詞有：value, towards, goal。這段影片共有 107 個句子、1425 個單詞可供跟讀。講話部分時長為 7:30。說話人語速較快，每分鐘約 190 個詞，會出現較多連讀和弱讀。 90% 的單詞屬於英語最常用的 3,000 詞，詞彙容易理解。

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
characteristic 名詞	/ˌkæɹ(ə)ktəˈɹɪstɪk/	特性, 特質 /特質
hobby 名詞	/ˈhɑ.bi/	愛好 /愛好, 嗜好
continuously 副詞	/kənˈtɪnjuəsli/	不斷 /不斷, 一直
pause 名詞	/pɔːz/	停頓 /停頓, 暫停 /暫停
aspire 動詞	/əˈspaɪɚ/	熱望 /熱望, 渴望
diffusion 名詞	/dɪˈfju.ʒən/	散射
heartbroken 形容詞		心碎
joyful 形容詞	/ˈd͡ʒɔɪfl̩/	快樂 /快樂
craving 名詞	/ˈkɹeɪ.vɪŋ/	渴望, 癖好
scenic 形容詞	/ˈsiːnɪk/	景色
respectful 形容詞	/ɹɪˈspɛkt.fl̩/	恭敬
unpleasant 形容詞	/ʌnˈplɛzn̩t/	令人不快的
cone 名詞	/ˈkoʊn/	錐體 /錐體
sensation 名詞	/sɛnˈseɪʃən/	感覺 /感覺, 知覺 /知覺
creativity 名詞	/kri.eɪˈtɪv.ᵻ.ti/	創造力 /創造力, 創造性 /創造性

影片中出現的短語動詞

單詞	發音	釋義
come up with 動詞		想出, 提出
show up 動詞		露面
check out 動詞		退房
get up 動詞		起床
make up 動詞	/ˌmeɪk ˈʌp/	組成 /組成

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：

You probably wouldn't be watching this video right now.
How do I want to show up to the moment?
We can't control other people.
What is important to me about this?
How do I want to show up to this moment?

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
現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作	you've been watching · I've really been craving
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	be known · be headed · being challenged

需要注意的發音

說話人用了 35 次縮略和弱讀形式，例如 you're, don't, can't。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: diffusion /dɪˈfju.ʒən/, sensation /sɛnˈseɪʃən/, indication /ɪndɪˈkeɪʃən/, emotion /ɪˈməʊ.ʃən/
長單詞——注意重音位置: characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, continuously /kənˈtɪnjuəsli/, accessible /əkˈsɛs.ɪ.bəl/, overarching /ˌoʊvəɹˈɑɹt͡ʃɪŋ/, creativity /kri.eɪˈtɪv.ᵻ.ti/

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 characteristic, hobby, continuously 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 Identify Your Core Values: Acceptance and Commitment Therapy (ACT) - 通過影片學習英語口語

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