跟讀練習: How to Stop Procrastinating (Forever) - 通過影片學習英語口語

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Hey friends, welcome back to the channel and to Book Club,

the ongoing series where we distill and discuss highlights and summaries from some of my favourite books.

And today we're going to be talking about procrastination.

So I'm going to be sharing five of my top insights from this book, Solving the Procrastination Puzzle, by Professor Tim Pitchell,

who is a world -leading professor of psychology at Carleton University.

I think he's retired now actually, but he spent basically his entire life studying the field of procrastination.

But this is a very small,

very accessible book that basically summarises his four decades worth of insight in the field of procrastination into to a very short, very readable book.

So let's start by talking about that procrastination is actually a way bigger problem than we give it credit for.

Like there are a lot of people that identify as being procrastinators.

Oh, lol, I'm such a procrastinator.

Lol, look at me, I like to leave things to the last minute.

And we think that it's not a big deal.

We think that, oh, who cares?

I'm just the sort of person who likes working to deadlines or like, I enjoy working under pressure.

But in this book, Tim Pitchell cites a bunch of evidence

that suggests that actually procrastination bleeds into all other areas of our life as well.

It's not just that you suck at delivering a essay or homework assignment on time for the deadline.

It's that if you don't solve this procrastination problem, you are literally wasting your entire life away.

So firstly, there's some pretty strong evidence that people who procrastinate, procrastinators, tend to have worse health than people that don't.

And this is for two main reasons.

The first one is that procrastination causes stress.

And this comes from Professor Fushia Surwa, who I also did an interview with on my podcast Deep Dive.

You can find that on all podcast platforms.

But essentially, procrastination tends to cause large amounts of stress.

We've all felt that stress just before a deadline.

We've all felt the stress of like, oh, I'm putting this thing off and I feel more stressed the more I put this thing off.

Stress is generally very bad for us.

It's bad for our physiology.

It's bad for our bodies.

It's bad for our immune system.

And secondly, people who procrastinate tend to also procrastinate from health promoting behaviors.

The sort of person who procrastinates from handing in an essay

on time at university is also probably the sort of person who procrastinates from exercise

or from healthy eating or from going to the doctor when there's a problem.

And then reason number two, why procrastination is actually a way bigger problem than we think it is, is the idea of regret.

So when someone close to us dies, for example, there tend to be two sorts of regrets that we experience.

There are regrets of omission and regrets of commission.

Now, regrets of commission are doing the wrong thing and regrets of omission are not doing the thing at all.

Now, it turns out that when someone close to us dies, the regrets that we tend to experience more of are the regrets of omission,

the things that we didn't get a chance to do.

And apparently the regrets of omission

that relate to our own procrastination are the most troubling in the grieving process

when it comes to grieving for a loved one.

If we have procrastinated from doing something

that we know we would have wanted to do or they would have wanted us to do,

and we did not do the thing because of procrastination, that feels really, really bad when we lose someone close to us.

And thirdly, procrastination is a big deal because procrastination literally sabotages our happiness.

And we've got a bunch of psychologists and philosophers who basically agree

that happiness and fulfillment is often found in the pursuit of self -directed goals.

And so when you procrastinate from in particular self -directed goals, then you're literally sabotaging your own happiness.

So I find those points pretty interesting because it made me realize

that actually procrastination is a bigger deal than I was thinking it was.

And now whenever I find myself procrastinating, I remind myself, hang on,

I do not wanna be a procrastinator here because actually this is not just affecting this situation at hand,

like filing my tax return or whatever the thing might be.

This is actually gonna bleed into the other areas of my life as well.

Oh, and by the way, if you're vibing with this video so far,

you might like to check out the interview that I've actually done with Tim Pitchell on my podcast, Deep Dive.

You can find that on its YouTube channel and in all mainstream podcast platforms as well.

All right, insight number two from the book, and which is sort of the main thesis of the book

and the main thesis of Tim Pitchell's and Professor Fushia Sorwa's work is that procrastination is fundamentally an emotional issue.

Because usually the reason why we procrastinate from things is because there's some sort of emotional blocker that's gotten in our way.

There's some sort of internal resistance to the idea of doing the task.

And underneath that resistance, there's always some kind of negative emotion.

In my experience, that negative emotion almost always tends to be fear of some sort.

But you might say fear and doubt, but I would say doubt is sort of a subset of fear because when you have doubt,

you have fear that you're not good enough to do the thing.

And so the way that I think about this is that when I'm procrastinating from something, what is my underlying fear?

Like, is it a fear of what other people will think of me?

Is it a fear of not being good enough?

Is it a fear of failure?

Is it a fear of success?

Is it a fear of boredom?

And so there's some sort of negative emotion which causes me to feel bad about starting the task.

And therefore I give into feeling good.

And when we give into feeling good, that is what fuels the cycle of procrastination.

And so with that in mind, if we understand that generally 95 % of the time there is an emotional blocker to our procrastination,

it means we can start taking steps to overcome that.

And the first step is to name the fear.

Personally, the thing I find most helpful here is just journaling.

If I'm procrastinating for something for a very long time, I will either just think in my mind,

like what's the fear here and try and name it to be like, what am I actually scared of?

Or I will just open up day one, the journaling app that I use and just start journaling about it or use a pen and paper,

depending on whatever I've got to hand.

And usually I'll find that, ah, okay, I'm feeling the sense of aversion, this emotional aversion to doing this task.

And the reason I'm doing that is because I'm worried about da da da.

Now, getting over our fears and like overcoming fears and acting in the face of fear is a lifelong endeavor.

But generally what I find and what the research suggests as well is that when you name that fear,

when you bring it out into the light, it reduces the power that it has over us.

If, incidentally, you're interested in learning more about this, then actually chapters four, five, and six of my upcoming book,

Feel Good Productivity, are all about how to beat procrastination.

And chapter five in particular deals with fear.

It's all about the principles and strategies that we can use to overcome fear

and the emotional blockers that cause us to procrastinate.

And so if you're interested in checking the book out, you can go to feelgoodproductivity .com.

And if you pre -order it before the book is released, you get a free $300 worth of bonuses.

So yeah, feelgoodproductivity .com, also linked down below.

All right, insight number three is that motivation is not a prerequisite for action.

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So motivation is this idea that we need to feel like doing something before we do the thing.

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And you often hear people say, oh, I don't feel motivated enough to do X.

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But what Tim Pitchell says in the book, and which I totally agree with,

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and I have been preaching to whoever will listen for a very long time,

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is that you do not need to feel motivated in order to act.

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Back when I had a job, I didn't feel like going to work quite a lot of the time.

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It'd get to a Monday morning and I'd be like, oh, I don't, you know, I really don't feel like going to work.

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But just because I don't feel like going to work doesn't mean I'm not going to work.

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Motivation is not a prerequisite for action.

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This, incidentally, is something that

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Jeff Hayden elaborates on in this very good book,

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The Motivation Myth, which I have a book club episode about linked up there or over there somewhere.

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And if you can really internalise this idea that you do not, in fact, need to be motivated in order to act,

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that one firmware update in your mind will completely and utterly change your life.

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Because there are so many instances in all of our lives where we allow that feeling, like I don't feel like it,

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stopping us from doing something that's genuinely going to help us build a life that we love.

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And one of the strategies I find particularly helpful for this is to really lean into identity.

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And that's something that Tim Pitchett agrees with, the procrastination stuff as well.

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When you have the identity of someone who is a procrastinator, when you have the identity of someone who doesn't get stuff done,

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it's way easier to allow this feeling of like, oh, I don't feel like doing it from stopping us from actually doing the thing.

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Whereas if you adopt the identity of a professional, you know, when I was working as a doctor,

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I am a doctor, therefore I go to work and do doctor stuff.

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It's like, it's not a choice.

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I don't have to feel like it to do the thing.

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I am a healthy person, therefore I go to the gym.

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I am a good husband therefore I spend time with my wife

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and kids you know it's like the identity leads to the behavior and

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so a good question to ask ourselves is to what extent

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are we allowing an identity label to prevent us from doing the thing

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and to cause us to procrastinate like when I was first writing my book

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when I was first writing this about three years ago I really struggled with imposter syndrome

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because I did not have the identity of being a writer similarly

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when I started my youtube channel

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I did not actually embrace the identity of being a youtuber whereas

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now I fully embraced well somewhat embraced the identity of being a writer

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and also fully embrace the identity of being a youtuber

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and therefore i do writing and i film videos whether

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or not i feel like it because i'm approaching it like a professional

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so again the question i would ask you is that

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if you're struggling with procrastination in a given area what would change

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if you decided to approach it like a professional would rather than like an amateur would an amateur acts

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when they feel like it a professional acts regardless of how

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they feel all right insight number four from the book is

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that if we want to reduce our risks of procrastination we want to try

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and strengthen the goal intention and this speaks to the idea

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that if we have a strong reason for why we are doing a particular thing, and in particular, if it is a self -directed goal,

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if the goal is actually something that we personally intrinsically want and value, rather than something that's been foisted upon us by the demands of society,

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then that is a strong goal intention.

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And that makes it less likely that we're going to procrastinate from the thing.

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Whereas if the goal intention is weak, or if we feel some level of controlled motivation for that particular goal,

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like if it's a goal that we're doing because we want a particular reward, or because we want to avoid a particular punishment,

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or because we're gonna feel shame

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if we don't achieve the goal

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you know all of those other negative reasons for doing a thing it becomes way easier to procrastinate on

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that kind of stuff and so for goals that are self -directed try

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and ask yourself how can i strengthen the intention behind the goal

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when my brother for example was studying for his exams to get into university

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he was struggling to motivate himself to do the thing

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because it's like oh you know maths exams are boring etc etc

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but what he did was

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that he changed his computer desktop wallpaper to a photograph of oxford university

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and he saw that every time he went on the computer

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and that strengthened his goal intention

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because he was like i do not enjoy this maths work right now

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but that is the goal

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that i want it's a goal i intrinsically want for myself

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i'm looking at the photograph on my desktop wallpaper therefore i'm less likely to procrastinate on

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that particular thing in my case the way

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i strengthen my goal intentions to go to the gym is i enjoy watching superhero movies

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because they're usually pretty ripped

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and after i watch like a marvel film it'll give me

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some inspiration to go to the gym a little bit more

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but also i had a phase a few years ago where

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i unfollowed a bunch of the pretty girls on my instagram

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and instead followed a bunch of dudes with like ripped six pack abs

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so now when i scroll through my instagram feed it's either friends

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or it's dudes with six pack abs or it's desk setups

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and those are like the three kind of categories of content

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that i consume on instagram and seeing dudes with six pack abs gonna sound weird

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but it strengthens my goal intention to take the gym a

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little bit more seriously your mileage may vary try whatever works for you

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but if you can try and strengthen a goal intention behind the thing

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that you're trying to do generally reduces the effects of procrastination

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and then insight number five is that a surprisingly effective tool for beating procrastination is what's called implementation intentions.

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Again, I write about these in this book as well, link down below if you want to check it out.

185

And basically an implementation intention is if...

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x happens then i will do y

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so for example as a way for me to drink more water i have an implementation intention of

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when i make myself a cup of coffee i will drink water

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while the coffee is brewing similarly i also have another implementation intention attached to making a cup of coffee which is

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while the coffee is brewing

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then i will do some mobility exercises with like the kitchen towel that's in the kitchen

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because my mobility for my shoulders is really bad

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and it's a way of helping me stay more mobile

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and attach the habit or the action that i want to something else that I'm doing.

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In Atomic Habits, James Clear has another word for it.

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He calls this habit stacking.

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Like if you stack different habits on top of each other, implementation intentions, it's all the same general idea.

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If X happens, then I will do Y.

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Now, when it comes to procrastination, you can apply these implementation intentions to whatever you're struggling with.

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And generally it will make it easier to start doing the thing.

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So for example, one thing I procrastinate from a lot is to clean my room

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and tidy my room because it's just annoying and I don't like doing it.

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And so the implementation intention I have is that just before going to bed,

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A, I will listen to some kind of podcast on my AirPods and B, I will just spend five minutes tidying my room a little bit.

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Now, I still procrastinate from tidying my room quite a lot, but 50 % of the time,

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the fact that I have the implementation intention in my mind means

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that I actually spend five minutes tidying my room and then it just looks a little bit nicer.

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The other big way of using implementation intentions is time -based implementation intentions, which is just a fancy way of saying,

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put the thing on the calendar.

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So for example, these days, every morning, the implementation intention I have is, I often find myself procrastinating from filming videos,

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but my implementation intention is every morning the first thing

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that i'm going to do after breakfast is to make myself

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a cup of coffee to play a song on the guitar to warm myself up

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and then to film a video

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it's like i do those three things coffee guitar film a video in fact just before filming

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this one i was singing in the blood by john mayer

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absolute banger of a tune similarly an implementation intention is that

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if it gets to 5 p .m i will stop work

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and i will go to the gym whatever the thing might be it's basically time blocking

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but there's so much evidence behind it from professor golwitzer

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and like literally hundreds of studies that have shown that

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when you set an implementation intention and you're specific about what is the if that's going to lead to the response,

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then that makes it way less likely that you're going to procrastinate from it.

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And again, if you're interested in reading more, you can find out more in my book where I talk about more about this

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and specifically how to apply it to your life as well.

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Now, if you're interested in more details about how to specifically apply implementation intentions to manage your time

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and to be more productive,

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then you might like to check out my completely free productivity classes over on Skillshare who are very kindly sponsoring this video.

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If you've been living under a rock, then you might not have heard of Skillshare.

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They're a fantastic online platform with classes on all sorts of topics from interior design

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and cooking to productivity and lifestyle design and coding and AI and careers and almost anything you can think of,

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there is a fantastic class on Skillshare for the thing.

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I've personally been teaching on Skillshare since 2019, so I've got about a dozen classes on Skillshare,

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all of which you can access completely for free with the Skillshare free trial.

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So if you happen to be one of the first thousand people to hit the link in the video description,

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then that will let you sign up to a completely free trial of Skillshare.

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And during that trial, you can check out any of my classes,

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I have three that are specifically about productivity and two that are specifically about how to study more effectively for exams.

239

So if you're a student and you haven't seen those, you might like to check those out.

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I can basically guarantee that if you watch those classes and implement what you've learned,

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you will pretty much double your productivity and probably increase your effectiveness as a student as well.

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There's also a really good Skillshare original that they recently published called Make AI Work For You, Break Creative Block by Smitesh Mistry.

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And that's all about how to use AI to overcome creative block and gain inspiration.

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And AI is something that I've been using quite a lot in my life to help overcome writer's block as well.

245

So if you're interested in checking any of those out, then click on the link in the video description and

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that will let you sign up to a completely free trial of Skillshare.

247

And thank you so much Skillshare for sponsoring this video.

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And if you're interested in more specifically how I personally use implementation intentions to manage my time and be more productive,

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then check out this video over here.

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It's all about the Trident Method, which is a three -part method that I personally use for staying organized,

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for managing my time and for being more productive.

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So thank you so much for watching and I'll see you hopefully in the next video.

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Bye -bye.

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FOR YOU

本課的詞彙與口語要點

這節口語課以影片“How to Stop Procrastinating”為素材。影片中反覆出現的詞有：procrastination, intention, fear, goal, implementation。這段影片共有 253 個句子、3494 個單詞可供跟讀。講話部分時長為 13:38。說話人語速較快，每分鐘約 256 個詞，會出現較多連讀和弱讀。 82% 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 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
intention 名詞	/ɪnˈtɛnʃn̩/	意向, 意圖 /意圖
implementation 名詞	/ˌɪmplɪmənˈteɪʃən/	履行
regret 動詞	/ɹɪˈɡɹɛt/	後悔 /後悔, 遺憾 /遺憾
insight 名詞	/ˈɪnsaɪ̯t/	見地 /見地
strengthen 動詞	/ˈstɹɛŋ(k)θən/	加強 /加強
overcome 動詞	/ˌəʊ.vəˈkʌm/	征服, 克服
motivation 名詞	/ˈmoʊ.tə.veɪ.ʃən/	動機 /動機, 推動力 /推動力
podcast 名詞	/ˈpɑdˌkæst/	播客
productivity 名詞	/ˌpɹɒdʌkˈtɪvəti/	生產力 /生產力, 效率
habit 名詞	/ˈhæb.ɪt/	習慣 /習慣
embrace 動詞	/ɛmˈbɹes/	擁抱 /擁抱, 摟抱 /摟抱
motivate 動詞	/ˈmoʊ.tɪ.veɪt/	激發
tidy 形容詞	/ˈtaɪ.di/	整齊 /整齊, 整潔 /整潔
happiness 名詞	/ˈhæpinɪs/	幸福, 快樂 /快樂
whereas	/(h)wɛɹˈæz/	然而

影片中出現的短語動詞

單詞	釋義
check out 動詞	退房
find out 動詞	找出, 查明
turn out 動詞	原來 /原來

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：

We think that, oh, who cares?
It's bad for our physiology.
It's bad for our bodies.
It's bad for our immune system.

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	have been preaching · you've been living · I've personally been teaching
條件句 if + 從句，will/would + 動詞 — 條件及其結果	If X happens, then I will do
定語從句 who / which + 從句 — 補充說明人或事物	person who likes · people who procrastinate · person who procrastinates
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 procrastinated · I've actually done · that's been foisted

需要注意的發音

說話人用了 71 次縮略和弱讀形式，例如 I'm, you're, don't。請按聽到的簡短形式來說。

“th” 音: strengthen /ˈstɹɛŋ(k)θən/, mathematics /mæθ(.ə)ˈmæt.ɪks/, thesis /ˈθisɪs/, underneath /ˌʌndɚˈniθ/, thirdly /ˈθɚdli/
“sh” 和 “zh” 音: intention /ɪnˈtɛnʃn̩/, implementation /ˌɪmplɪmənˈteɪʃən/, intentions /ɪnˈtɛnʃənz/, motivation /ˈmoʊ.tə.veɪ.ʃən/, emotion /ɪˈməʊ.ʃən/
長單詞——注意重音位置: implementation /ˌɪmplɪmənˈteɪʃən/, motivation /ˈmoʊ.tə.veɪ.ʃən/, productivity /ˌpɹɒdʌkˈtɪvəti/, similarly /ˈsɪm.ə.lə.li/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: overcome /ˌəʊ.vəˈkʌm/, motivation /ˈmoʊ.tə.veɪ.ʃən/, productivity /ˌpɹɒdʌkˈtɪvəti/, motivate /ˈmoʊ.tɪ.veɪt/, productive /pɹəˈdʌk.tɪv/
詞尾子音 — 要讀清楚，後面不要加母音: regret /ɹɪˈɡɹɛt/, intentions /ɪnˈtɛnʃənz/, insight /ˈɪnsaɪ̯t/, podcast /ˈpɑdˌkæst/, habit /ˈhæb.ɪt/
/r/ 和 /l/ 的區別: regardless /ɹɪˈɡɑɹd.lɪs/, principle /ˈpɹɪn.sɪ.pəl/, relate /ɹɪˈleɪt/, marvel /ˈmɑɹvəl/, surprisingly /səˈpɹaɪzɪŋli/

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 intention, implementation, regret 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 Stop Procrastinating (Forever) - 通過影片學習英語口語

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My 3 pieces of advice for new content creators

Day in the Life as a Doctor

How I Manage My Time - The Trident Calendar System

My Typical Tuesday

9 Things I Wish I Knew When I Started YouTube

I Read 107 Productivity Books. Here's What Actually Works.

How to change your life by journaling in 2026

Study Tips - How to learn new content

If I Wanted to Make My First $100K in 12 months, I’d Do This

Focus on one thing per quarter to succeed faster - click link in bio for my new app :)

Make 2026 the Best Year of Your Life (Evidence-Based)

8 Simple Hacks to Improve Your Health

If you’re ambitious but lazy, watch this

I Asked 5 Business Owners How They Got Their First Client

If you’re ambitious but inconsistent, please watch this

What I Actually Do When I’m Not Making YouTube Videos

If I Was a Student Again, I'd Do This

My Top 3 Journaling Prompts

How to Not Waste Your Life (Stop Getting Distracted)

i am begging you to try harry potter fan fiction

How to Stop Wasting Your Life (No More Distractions)

i read a self-help book every day for a WEEK -- now i'm more confused than ever

Let's talk About How to Stop Procrastinating and Take Action Today - Speak Power Daily Podcast

Forget Your Reading Journal, Do This Instead

The lost art of accomplishment without burnout | Cal Newport for Big Think +

[B2] 3 Simple Ways to Handle Stress | English Listening & Speaking Practice

Why You Keep Falling Off Your Goals (5 Neuroscience Backed Reasons)

SEtalk: Procrastination Isn't About Laziness

If You're in Your 20s, Watch This BEFORE It's Too Late

How to Get Your Focus Back (Trust me, You’re Not Cooked).

[B2] Bad Habits We All Have | English Conversation & Speaking Practice

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？