跟讀練習: How to Not Waste Your Life (Stop Getting Distracted) - 通過影片學習英語口語

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Hey friends, welcome back to the channel.

朋友們，大家好，歡迎回到本頻道。

So we often think that the opposite of distraction is focus, but this isn't actually true.

我們通常會認為分心的反面是專注，但實際上這並不正確。

The opposite of distraction is traction.

分心的反面是專注。

And what's really cool about these two words is that they both end in the same six letters, which means that distraction is any action that pulls you away from your goals,

這兩個詞最妙的地方在於，它們的結尾六個字母完全相同，也就是說distraction指的是任何會讓你偏離目標的行為。

and traction is any action that pulls you towards your goals.

而牽引力指的是任何能推動你朝著目標前進的行動。

Now this is something I came across when I first read the incredible book Indistractable by Nir Eyal.

我第一次閱讀尼爾·埃亞爾的精彩著作《Indistractable》時，就接觸到了這個觀點。

I've taken a lot of advice from that book myself personally, and I And I recently had a wonderful conversation with Nir all about how to become indistractable.

我自己從那本書裡採納了很多建議，最近我還和Nir進行了一次非常愉快的對話，討論如何做到不分心。

So we constantly lie to ourselves.

所以我們總是在對自己撒謊。

And what that means is that we look back on our lives and we are full of regret.

這意味著當我們回首往事時，心中會充滿遺憾。

We said we should have done that thing.

我們當時就說過我們本該做那件事的。

We should have started the business.

我們當初就應該開始做這門生意的。

We should have written the book.

我們本該寫那本書的。

We should have started the podcast.

我們早該開這個播客了。

We should have started YouTubing, whatever the case might be.

不管怎麼說，我們當初就應該開始做YouTube頻道的。

But we didn't do it.

但我們沒有那樣做。

We got distracted.

我們剛才分心了。

So being indistractable is about doing what you say you're going to do.

所以，做到不受干擾，關鍵在於說到做到。

Nir is in his 40s now, and he's in an amazing shape with six-pack abs.

尼爾現在四十多歲了，身材保持得極好，還有六塊腹肌。

He's got a great family he thinks very intentionally about what he wants in his life, but it actually took near five years to write the book because ironically, he kept on getting distracted.

他擁有一個美滿的家庭，對自己的人生追求有著非常審慎的思考，但頗具諷刺意味的是，這本書的撰寫竟花了將近五年的時間，因為他總是不斷被各種事情分心。

So partly he wrote the book to find out for himself how he could become indistractable, both when doing day-to-day tasks and also on big long-term projects.

因此，他寫這本書的部分原因是為了弄清楚自己如何才能做到不分心，無論是在處理日常事務還是進行大型長期專案時。

And in this video, we're gonna be breaking down the four key elements of the indistractability model, which is all about doing more traction and less distraction, perhaps unsurprisingly.

在這段影片中，我們將拆解「不分心模型」的四個核心要素，這個模型的核心就是提高專注力、減少分心，這一點或許並不令人意外。

Principle number one, the 10 minute rule.

第一條原則，十分鐘法則。

So a lot of us think that the reason why we're

所以我們很多人都認為，我們之所以……

so distracted is because of our phones and emails and work and kids and all of those things around us.

我們之所以會如此分心，是因為手機、郵件、工作、孩子以及身邊所有這些事物。

But according to Nir's research, this is actually a myth, because external triggers only account for around 10% of our distractions.

但根據尼爾的研究，這實際上是一個誤區，因為外部觸發因素僅佔我們分心原因的10%左右。

Instead, 90% of our distraction is caused by internal triggers.

相反，我們90%的分心都是由內部觸發因素引起的。

What are internal triggers?

什麼是內部觸發因素？

Internal triggers are uncomfortable emotional states that we seek to escape.

內在觸發因素是我們想要逃避的、令人不適的情緒狀態。

Boredom, loneliness, fatigue, uncertainty, anxiety.

無聊、孤獨、疲憊、不確定、焦慮。

These are these uncomfortable sensations that we look to escape many times with distraction.

這些是我們常常試圖通過分散注意力來逃避的不適感。

So the research shows that we are more motivated to avoid pain than we are to seek pleasure.

因此研究表明，我們避免痛苦的動力要大於追求快樂的動力。

This is something called prospect theory, and it explains why you care more about not losing $100 than you do about winning $100.

這就是所謂的前景理論，它解釋了為什麼你更在意不損失100美元，而不是贏得100美元。

Rationally, it's the same thing.

從理性角度看，這是一回事。

You either win $100 or you don't lose $100.

你要麼贏取100美元，要麼不會損失100美元。

But there's something about losing stuff, experiencing that pain that makes us feel very motivated to avoid that.

但失去東西的那種感受，經歷那種痛苦，會讓我們非常有動力去避免這種情況發生。

So like what Nir said, internal triggers are uncomfortable emotional states that we are trying to avoid.

就像 Nir 所說，內在觸發因素是我們試圖迴避的那些令人不適的情緒狀態。

And so if we want to become indistractable, we need to get way better at taking control of our internal triggers.

因此，如果我們想成為不會輕易分心的人，就必須更好地掌控我們的內部觸發因素。

And there are loads of techniques that Neo talks about in his book about this, but one of the key ones is the 10-minute rule.

Neo在他的書中談到了很多相關技巧，但其中一個關鍵技巧是10分鐘法則。

The 10-minute rule says that you can give in to any distraction, whatever that distraction might be, whether you're on a diet and you're trying to resist that chocolate cake, whether you're trying to quit smoking,

10分鐘法則是說，你可以向任何干擾讓步，無論那是什麼干擾，不管你是在節食、想要抵制巧克力蛋糕的誘惑，還是你正試圖戒菸，

whether you're trying to not check your phone every five minutes

無論你是想試著剋制自己每隔五分鐘就去看手機的衝動

when you're trying to be with your family or do a work project.

當你想要陪伴家人或者完成一個工作專案時。

You can give in to that distraction, but not right now, in 10 minutes.

你可以被那些分心的事影響，但不是現在，十分鐘後再說。

And if 10 minutes is too long, make it the five minute rule.

如果10分鐘太長，那就採用五分鐘法則。

It doesn't really matter.

這其實沒什麼關係。

So next time you feel distracted, try procrastinating from that distraction for just 10 minutes.

所以下次你感到分心時，試著把這種分心的事情推遲10分鐘再去做。

Now, in those 10 minutes, you can do a couple of things.

現在，在那10分鐘裡，你可以做幾件事。

You can firstly choose to get back to whatever you were doing before you got distracted.

你可以先選擇回到分心之前正在做的事情上。

Or alternatively, you can use that time to surf the urge.

或者，你也可以利用這段時間來駕馭衝動。

And this is where we acknowledge that emotions come in waves.

而這正是我們認識到情緒如潮水般起伏的時刻。

And you sort of explore why that feeling came about in the first place.

然後你會試著去探究這種感覺最初產生的原因。

And a key action point here is to create what Nier calls a distraction notebook.

這裡的一個關鍵行動要點是建立尼爾所說的“分心筆記本”。

So most people have no sense of why they got distracted.

所以大多數人根本不清楚自己為什麼會分心。

They all of a sudden find the cigarettes in their hand.

他們突然發現自己手裡拿著香菸。

They all of a sudden find the phone, you know, they're scrolling on TikTok or whatever without realizing what was the preceding internal trigger.

他們突然就拿起手機，你懂的，開始刷TikTok之類的應用，完全沒意識到之前是什麼內在觸發了這個行為。

So a distraction notebook is a way for you to start bringing awareness to what is

所以，分心筆記是一種幫助你開始覺察當下思緒的方法。

that preceding emotion that you are trying to escape.

你正試圖逃避的那種先前的情緒。

He recommends actually doing this on pen and paper

他建議大家真的拿筆和紙來做這件事。

or keeping it written down somewhere rather than just doing it in your head, but you can do it in your head if you want.

或者把它寫下來，而不是隻在腦子裡想，當然如果你願意，在腦子裡盤算也可以。

Basically, it's a good way to keep track of those internal triggers that cause you to become distracted.

總的來說，這是一種很好的方法，可以記錄下那些導致你分心的內在觸發因素。

And then obviously you can put steps in place to avoid that thing distracting you again in the future.

之後顯然你可以採取一些措施，避免這類事情將來再讓你分心。

Hopefully.

希望如此。

Now in the rest of this video, we're going to talk about three other things, but if you're the sort of person who gets distracted, you're also probably the sort of person who's not going to watch the rest of this video.

接下來在影片的剩餘部分，我們會討論另外三點，但如果你是容易分心的人，那你很可能也不會把這段影片看完。

So I'm telling you now, if you just take one thing away from this video, it is to recognize that practically all of the time, 90% of the time, when you're getting distracted,

所以我現在要告訴你，如果你從這個影片裡只記住一件事，那就是要意識到，幾乎在所有情況下，90%的情況下，當你分心的時候，

it's because there is some kind of emotional state that you are trying to avoid.

這是因為你正在試圖逃避某種情緒狀態。

And just having that knowledge, that appreciation that you are a little bitch, no, not that.

只要明白這一點，認清自己就是個小賤人的事實，不，不是那個意思。

And just having that knowledge, and just having that knowledge can help you actually figure out, like what's the source of that emotion?

僅僅掌握這些知識，就能幫助你真正弄清楚那種情緒的根源是什麼。

Why is that emotion happening?

為什麼會產生這種情緒？

What's the narrative you're telling yourself about the emotion?

你對這種情緒給自己構建了什麼樣的敘事？

Feelings are not facts, as various people on the internet famously say, which is kind of true, feelings are not facts.

正如網上很多人常說的，感受不等於事實，這話有一定道理，感受確實不是事實。

The feeling is caused by some kind of internal sensation, and then you're telling yourself some sort of narrative or some sort of story, which is then precipitating that specific feeling,

這種感受是由某種內在的感覺引發的，然後你會對自己講述某種敘述或某種故事，而這又進一步催生了那種特定的感受。

And that negative emotion is the thing that you're trying to avoid when you get distracted.

而那種負面情緒，正是你分心時試圖逃避的東西。

So if you just remember that, feel free to click off this video, scroll TikTok instead.

所以如果你記住了這一點，大可以關掉這個影片，去刷TikTok。

But if that's the thing that you take away from this video, this video will have been totally worth it.

但如果你從這段影片中只記住了這一點，那這段影片就完全值了。

But okay, if you're still with me, then we know that internal triggers are not 100% of the problem.

不過好吧，如果你還在聽我說，那我們就知道內在觸發因素並不是問題的全部。

There is another 10%.

還有另外10%。

And if we wanna solve the other 10% of distraction, then we've got to think about two other causes of distraction.

如果我們想要解決剩下那10%的分心問題，就必須考慮另外兩個導致分心的原因。

That is firstly, planning problems, and secondly, external triggers.

首先是規劃問題，其次是外部觸發因素。

Oh, and by the way, if you are enjoying this video, then you might like to check out Brilliant, who are very kindly sponsoring this video.

對了，順便說一句，如果您喜歡這個影片，也許也會想看看Brilliant，非常感謝他們對本影片的贊助。

Brilliant is a fantastic online education platform where you learn by doing, not just by consuming.

Brilliant是一個非常出色的線上教育平臺，你可以通過動手實踐來學習，而不只是被動接收知識。

We've got thousands of interactive lessons in maths and data analysis, programming, and even AI.

我們提供數千門互動課程，涵蓋數學、資料分析、程式設計甚至人工智慧領域。

I've personally been learning stuff on Brilliant for the last five years, and I've gotten a lot of value from it in helping me understand various things around AI and programming and crypto.

過去五年我一直在 Brilliant 上學習，它幫我理解了很多關於人工智慧、程式設計和加密貨幣的知識，讓我收穫頗豐。

And I've even had people in my audience in

我甚至還遇到過一些觀眾在現場……

that time who have said that they started using Brilliant on the various recommendations that I give for it, and they've gotten value out of it as well.

那時候有不少人說，他們是聽了我各種推薦才開始用Brilliant的，而且也從中收穫了很多。

They've got a really good first principles approach to learning, which helps you build understanding from the ground up.

他們採用了非常出色的第一性原理學習方法，能幫助你從基礎開始逐步建立理解。

And it's all crafted by an award-winning team of teachers and researchers and professionals from cool places like MIT, Caltech, Microsoft, Google, and many more places.

所有內容均由獲獎團隊精心打造，團隊成員包括來自麻省理工學院、加州理工學院、微軟、谷歌等頂尖機構的教師、研究人員和專業人士。

And really, Brilliant helps you build critical thinking skills through problem solving, rather than through memorizing things, which is traditionally how we're taught to do stuff in school.

實際上，Brilliant是通過解決問題來幫助你培養批判性思維能力，而不是靠死記硬背——這正是我們在學校裡傳統的學習方式。

So while you're building real knowledge on specific topics, you're also becoming a better thinker.

因此，當你在特定領域積累真正的知識時，你也在成為一個更優秀的思考者。

And in just a few minutes each day, which can replace some of the minutes you spent mindlessly scrolling, Brilliant can help you build genuine real-world knowledge.

每天只需花上幾分鐘——這些時間原本可能被你無意識地刷手機浪費掉——Brilliant就能幫助你掌握真正實用的知識。

The growing number of courses on programming are particularly good, and those can help you get familiar with Python, which is the world's most popular programming language,

越來越多的程式設計課程尤其出色，這些課程可以幫助你熟悉Python——全球最受歡迎的程式語言。

and you can start building programs on day one with their built-in drag-and-drop editor.

你第一天就能使用他們內建的拖放編輯器開始編寫程式。

If any of that sounds interesting

如果以上任何一點聽起來讓你感興趣

and you'd like to try out everything Brilliant has to offer completely for free for a full 30 days, head over to brilliant.org.

如果你想在整整30天裡免費體驗Brilliant提供的所有內容，就去brilliant.org看看吧。

Or you can scan or screenshot the QR code on screen, or you can click on the link in the video description.

您也可以掃描或截圖螢幕上的二維碼，或者點選影片簡介中的連結。

And if you sign up for Brilliant using any of these mechanisms, you'll also get 20% off the annual premium subscription.

如果您通過以上任意一種方式註冊 Brilliant，還可享受年度高階訂閱八折優惠。

So thank you so much Brilliant for sponsoring this video.

非常感謝 Brilliant 對本影片的贊助支援。

Principle number two, the willpower myth.

第二個原則，意志力的迷思。

OK, so aside from all of these internal triggers, there are lots of other external triggers that also pull us away from traction, like phones and computers and TV shows and work emails and meetings and the whole shebang.

好的，除了這些內部觸發因素之外，還有很多其他外部觸發因素也會讓我們無法專注，比如手機、電腦、電視節目、工作郵件、會議等等，不一而足。

And I've made a bunch of videos specifically on how to deal with some of these external triggers, like phone addiction and stuff.

But one of the really interesting things that Nir

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and I talked about was willpower and whether

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or not willpower is really something that runs out towards the end of the day like some people think it does.

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So there is this popular notion that willpower is a limited resource.

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And this came out of some research done several years ago now around this concept called ego depletion.

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Ego depletion says that we run out of willpower, just like we would run out of battery charge on our phone or gas in our gas tank, that it's a depletable resource.

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And this got a lot of press because it's kind of a concept people want to believe.

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This original study on ego depletion was published in 1998 by a psychologist called Roy Baumeister.

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And a lot of people subscribe to this idea of willpower being a limited resource because it's a comforting thought.

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It allows us to say that, oh man, I'm just so tired by the end of the day.

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My willpower has run out.

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I get so drained at work by my boss or by life or by circumstances or by the weather or by whatever.

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My willpower has run out.

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And so I have to watch Netflix in the evening.

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It's not my fault that I'm not actually making progress on my goals

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and instead I'm just scrolling TikTok and Instagram and all that kind of stuff.

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It's not my fault, it's that my willpower has run out.

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But it turns out actually that the results from this original 1998 study have been totally debunked.

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Turns out that this idea of ego depletion, that we run out of willpower like gas in a gas tank, turns out not to be true.

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Except in one group of people.

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There's actually one group of people who really do run out of willpower.

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They really do spend it up.

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And those people, and only those people, and this work was done by Carol Dweck, I'm sure you know her work, her wonderful book called Mindset.

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And she found that the only group of people who run out of willpower

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are people who believe that willpower is a depletable resource.

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So if you think that you run out of willpower by the end of the day, then your body and mind will behave in that way.

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If you just choose to believe that willpower is not a depletable resource, and actually you can always muster up willpower and discipline whenever you feel like it, then it's not really going to become a problem.

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The word addiction comes from the Latin addictio, which means slave.

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So when you say to yourself, I am a slave, I am addicted, I have no more willpower, I'm spent, you're making it true.

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And so we have to be very, very careful about these labels and make sure

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that we only adopt the labels that serve us rather than the ones that hurt us.

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By the way, if you are enjoying this video, then you might like to check out my completely free seven day Focus Crash Course.

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It's completely free and it's a series of seven emails that I'll send you each day that each have some evidence-based principles, strategies, and tools that you can use to improve your focus as well.

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And the reason we've put that together is because whenever I pull the audience and ask, what are you guys struggling with, focus and consistency seems to be the highest thing on that list basically all the time.

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And so we thought, you know what, let's just turn this into a bit of an email course

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because there is so much to share and so many strategies that are really helpful when it comes to focus.

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So if you're interested, it's completely free.

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You can sign up, you can unsubscribe whenever you want.

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Head over to focuscrashcourse.com or hit the link in the video description.

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All right, principle number three is attraction timeboxing.

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Everything is a distraction unless you plan your time.

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So unlike a to-do list, which is just a register of things you want to have done, when you time box, and I didn't make up this technique.

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It's been around for a long time.

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It's called setting an implementation intention.

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It's the most widely studied technique that far too few people use.

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It's basically saying, here's what I'm going to do and when I'm going to do it.

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So the issue with to-do lists is that

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when you write a to-do list and then you tick things off one by one, then you can't plan, firstly, how much time it will take you to complete the task, and secondly, how much attention you actually need for the task.

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But the idea of traction time boxing is

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that it lets you track both of these inputs

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because traction time boxing is basically a fancy way of describing putting stuff in your calendar and like actually doing it.

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I discovered this when I was at university and I realized that I sucked at managing my time.

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And then I started using a calendar and actually just time boxing things

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and actually trying to plan my week at the start of the week and figuring out, okay, when do I need to allocate time for my essays?

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When am I gonna work on my side hustle business?

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That's gonna go in the calendar.

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And that just helped me really become way more effective with how I use my time.

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And it wasn't that I was sort of planning every single moment of the day

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because I also had a very social life at uni

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and hung out with friends playing board games until four in the morning way too often.

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But it let me sort of juggle all these different things.

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And it still just amazes me how few people actually use a calendar.

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When people get into the professional workplace, everyone has to use a calendar because it's how meetings are organized and stuff.

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But using a calendar for your personal life as well, and also using a calendar for any side hustle-y type goals that you wanna work towards, whether that's starting a YouTube channel or a business,

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or even just, I don't know, watching the top 50 movies on IMDb, actually just putting those into your calendar timeboxing it really helps you make the most out of your time.

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And so when you budget those things, your time and attention, the new metric isn't did I finish?

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The new metric is did I do what I said I

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was going to do for as long as I said I would without distraction?

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Whether that's being with my family, whether that's playing video games, whether that's working on a big project.

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Did I do what I said I was going to do for as long as I said I would without distraction?

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Because that is the only way to have a feedback loop.

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Now over time you get better at estimating how much time and attention these different things in your calendar need, and that way you can keep on improving at it over time.

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But the most important takeaway is that everything in your calendar should ideally be traction, so actions that pull you towards your goals rather than distraction.

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Now, sometimes people don't like this.

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Sometimes people will say that, well, if you time block everything, then that's like toxic productivity, and where's the spontaneity, and where's the fun?

174

And I'm like, no, that's not how it works.

175

You can absolutely time box your evenings, for example, to be fully present with your partner.

176

You can time box a whole Wednesday evening for a solo relaxation evening, which is what I do on Wednesday evenings.

177

I don't care what your goals are.

178

The thing that I care about that I would love to happen is that you use your time, which is the single most valuable non-renewable resource that we have.

179

You use that time towards things that you actually care about doing.

180

You don't use that time, ideally, just scrolling a random app based on what the engineers who get paid stupid amounts of money at Facebook

181

and at TikTok and at Instagram and stuff, instead of letting them decide what you're doing with your most valuable asset on this planet,

182

you decide yourself what you'd like to do with your most valuable asset on this planet, i.e. your time.

183

And if that means being on TikTok and chilling out, watching Netflix, watching Disney+, whatever you want, great, fantastic.

184

As long as you have made that decision, then I'm happy.

185

Cool.

186

Principle number four, the rule of pacts.

187

Okay, so there are three types of pacts that we can use to help become more indistractable.

188

Price, effort, and identity.

189

So firstly, price pacts involve money.

190

Now, this part of the conversation, Nir told me about his burn or burn technique when he came to working out.

191

Now, Nir used to be pretty overweight, and now he's become absolutely ripped.

192

And apparently, the way he did this was that he taped a $100 note to his mirror.

193

And when he looked at that mirror every single day, he made a decision.

194

I can either burn some calories by doing some pushups, going for a walk around the block,

195

going for a swim, doing some kind of exercise every day to burn calories, or I have to burn the $100 bill.

196

And to this day, Nir has never broken this price pact.

197

And he actually even did the same thing when writing the book, Indistractable.

198

If he didn't write the book by a certain date, then he owed someone $20,000.

199

But of course, he managed to write the book, and so he never actually had to pay the money.

200

OK, secondly, we have effort pacts, which is where you put a bit of friction between you and the distraction.

201

So for example, Nir has set it so that his internet automatically turns off at 10 PM every single day.

202

Yeah, he could always go and turn the router back on

203

and unplug the Amazon Alexa switch or whatever the thing is that's turning it off.

204

But that would take effort to do and he has to really think about it.

205

And then he has to really think about whether he actually wants to use the internet after 10 p.m.

206

This is the same reason why I've installed an app called Opal, which is very good.

207

And I set it so that it blocks all social media apps after 10 p.m and before 9 a.m.

208

So when it gets to nighttime and I'm sitting on the toilet, scrolling through my phone and I'm like, huh, you know what?

209

I'm just habitually gonna go on Instagram Reels.

210

I can't because Instagram is blocked.

211

And I think, well, what if I just watch a YouTube video?

212

And I can't because YouTube is blocked as well.

213

And then sometimes I think, you know, I should have Instagram unblocked because I need, obviously need to post an Instagram story at 11.30 PM.

214

And then I got Opal and then, you know, you can always unblock the apps, but you have to wait like 30 seconds.

215

And in that 30 seconds, I'm like, do I really need to post this Instagram story at 11.30?

216

Why don't I just go to sleep?

217

I can wake up early.

218

I can have a nice morning.

219

I'll be a bit more refreshed and energized and stuff.

220

And so I ended up not going on social media, anywhere near as much as I used to

221

because I've now set this app to automatically block these offending apps between 10 PM

222

and 9 AM and I'd recommend you do it as well.

223

There's literally no reason to ever allow yourself to even click on a social media app

224

when it's nighttime and your primary goal is to sleep, hopefully.

225

And then thirdly, we have identity pacts.

226

Now, if you give yourself an identity, you are much more likely to actually do something.

227

So using that technique to our advantage, by actually having a moniker, by having an identity, this is why the book is called Indistractable.

228

Indistractable is meant to sound like indestructible.

229

It's who you are.

230

So when you have this identity, it makes you much more likely to follow through.

231

This comes from the psychology of religion, in fact, that when someone calls themselves a member of a particular faith, they're much more likely to act in accordance.

232

And reinforcing this identity of being indestructible, this can be your superpower.

233

Now, there's something really cool that I heard from Tony Robbins a few years ago, which is that the strongest force in human personality is the need to stay consistent with how we think of ourselves.

234

So if you define yourself, or if your identity is that of someone who procrastinates, or I'm a procrastinator, then you're going to continue being a procrastinator.

235

If your identity is, oh, I'm a gamer and I have to get through school on the side, then you're going to struggle to ever do your work.

236

If your identity is that of a writer, you're much more likely to write.

237

If your identity is that of a YouTuber, you're much more likely to create videos.

238

If your identity is that of a healthy person, you're going to go to the gym.

239

And if your identity is that of someone who really struggles to go to the gym

240

or to stay in good shape and work out and stuff, you're going to struggle with that.

241

This is also something James Clear talks about in Atomic Habits.

242

Identity-based behavior your change is a lot easier than focusing on the tactics.

243

It's much easier when you can make your habits consistent with the identity

244

that you want to have and actually like sign up yourself into actually having that identity.

245

Okay, so those were the four elements of Nier's indistractability model.

246

You should totally check out the book.

247

It is really good.

248

But if you're maybe struggling with some of these external triggers, like spending a lot of time on your phone, then you might like to check out this video here where I've made a video specifically targeting phone addiction.

249

So thank you so much for watching.

250

I hope you enjoyed the video and hopefully I'll see you in the next one.

251

Bye-bye.

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FOR YOU

本課的詞彙與口語要點

這節 B2 級別的口語課以影片“How to Not Waste Your Life”為素材。這段影片共有 251 個句子、4020 個單詞可供跟讀。講話部分時長為 16:49。說話人語速較快，每分鐘約 239 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
distract 動詞	/dɪˈstɹækt/	分心
pact 名詞	/pækt/	協議 /協議, 協定 /協定
scroll 名詞	/skɹoʊl/	條幅 /條幅, 卷軸 /卷軸
emotion 名詞	/ɪˈməʊ.ʃən/	感情, 情感
firstly 副詞	/ˈfɜɹstli/	第一, 首先
secondly 副詞	/ˈsɛk.(ə)ndli/	二來 /二來, 第二
addiction 名詞	/əˈdɪkˌʃən/	成癮 /成癮
uncomfortable 形容詞	/ʌnˈkʌm.fɚ.tə.bl̩/	不舒服
nighttime 名詞	/ˈnaɪtˌtaɪm/	夜裡 /夜裡, 夜間 /夜間
procrastinate 動詞	/pɹoʊˈkɹæs.tə.neɪt/	耽擱 /耽擱, 拖延
calorie 名詞	/ˈkæləɹi/	卡路里, 卡
motivate 動詞	/ˈmoʊ.tɪ.veɪt/	激發
notebook 名詞	/ˈnoʊtˌbʊk/	筆記本 /筆記本, 本子
metric 形容詞	/ˈmɛt.ɹɪk/	公制

影片中出現的短語動詞

單詞	發音	釋義
check out 動詞		退房
turn out 動詞		原來 /原來
figure out 動詞		弄清楚
sign up 動詞		報名 /報名, 註冊 /註冊
work out 動詞	/ˌwɝk ˈaʊt/	計算 /計算, 算出
break down 動詞		壞了 /壞了, 出故障
end up 動詞		到達
get through 動詞	/ɡɛt ˈθɹu/	度過 /度過

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's the narrative you're telling yourself about the emotion?
When am I gonna work on my side hustle business?
I don't care what your goals are.
Why don't I just go to sleep?

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	I've taken · I've gotten · I've even had
定語從句 who / which + 從句 — 補充說明人或事物	letters, which means · model, which is · person who gets
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	is caused · was published · was done

需要注意的發音

說話人用了 89 次縮略和弱讀形式，例如 you're, I'm, I've。請按聽到的簡短形式來說。

“th” 音: myth /mɪθ/, thinker /ˈθɪŋ.kɚ/, thirdly /ˈθɚdli/, mathematics /mæθ(.ə)ˈmæt.ɪks/
“sh” 和 “zh” 音: distraction /dɪsˈtɹæk.ʃən/, traction /ˈtɹæk.ʃən/, emotion /ɪˈməʊ.ʃən/, depletion /dɪˈpliːʃən/, addiction /əˈdɪkˌʃən/
長單詞——注意重音位置: uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, indestructible /ɪndɪˈstɹʌktɪbəl/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ideally /aɪˈdi.ə.li/, habitually /həˈbɪtju.əli/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: motivate /ˈmoʊ.tɪ.veɪt/, overweight /ˌoʊvɚˈweɪt/, alternatively /ɔlˈtɝ.nə.tɪv.li/, behave /bɪˈheɪv/, interactive /ˌɪn.tɚˈæk.tɪv/
詞尾子音 — 要讀清楚，後面不要加母音: distract /dɪˈstɹækt/, pact /pækt/, precede /pɹɪˈsid/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, unblock /ʌnˈblɒk/
/r/ 和 /l/ 的區別: scroll /skɹoʊl/, firstly /ˈfɜɹstli/, indestructible /ɪndɪˈstɹʌktɪbəl/, calorie /ˈkæləɹi/, relaxation /rᵻˌlækˈseɪ.ʃən/

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, distract, pact 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 Not Waste Your Life (Stop Getting Distracted) - 通過影片學習英語口語

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本課的詞彙與口語要點

影片中的重點詞彙

影片中出現的短語動詞

值得反覆跟讀的句子

影片中的語法

需要注意的發音

如何用這段影片練習

什麼是跟讀法？