跟讀練習: I Cut These 5 Things—and My Life Instantly Changed - 通過影片學習英語口語

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- Your life doesn't feel off because you're missing something.

It feels off because there are things draining you every single day and you have gotten used to it.

That was me.

High functioning, doing all the things, hitting my deadlines, showing up for everyone.

On the outside, it looked like I had it together, but inside, I was tired.

Distracted Flat.

So I did something radical.

I didn't add anything.

I didn't optimize or buy a new planner or download another app.

I started cutting, deleting.

And within days, everything shifted.

I'll be honest, at first it felt weird.

I'm a doctor by training.

I have spent years in environments where the solution was always to add more.

More medication, more supplements, more hacks.

So the idea that less could actually be the fix, that was uncomfortable for me.

But it worked. and momentum.

These aren't your usual "stop drinking soda" types of tips.

Some of them are sneaky, some of them hurt a little at first, but all of them made my life instantly better.

And I'll say this upfront, once you start cutting these drains, you'll start noticing them everywhere.

It's like decluttering your closet.

Suddenly you're side -eyeing every sweater that you have been carrying around since 2015.

Except in this case, it's your energy.

So let's get into it.

playing all the time.

Podcasts in the car, YouTube videos while I cooked, Netflix in the background while I answered emails, even falling asleep to just one more episode.

And I told myself that this was efficient.

I'm learning while I chop onions or I'm winding down with some background noise.

Totally harmless.

Except it wasn't harmless because when I finally stopped, I realized I

years i'd outsourced every quiet moment of my life to other

people's voices here's the thing our brains need quiet neuroscientists have

studied something called the default mode network that's the part of your brain

that lights up when you're not actively doing anything

when you're daydreaming you're staring out the window or just sitting in silence and guess what that is when your brain

processes emotions and consolidates memories.

It's literally the space where creativity and self -awareness live.

But if you constantly flood your brain with input, the default mode network never kicks in.

You stay in consumption mode, not creation mode.

When I cut the background noise, I thought it would feel boring.

At first it actually felt itchy, like I couldn't just be then something amazing happened.

I started having actual ideas again.

I solved problems in the shower.

I felt calmer.

I even noticed silly little things like the sound of my own knife chopping vegetables,

which sounds small, but it made me feel present in my life again.

So thing number one was cutting the background noise.

And this wasn't just about peace and quiet.

It was about been giving away.

And once I felt that shift, it made me start questioning other things that I had been letting hijack my attention.

Like...

The very first thing that I looked at every single morning.

For years, my mornings started with headlines.

I'd roll over, grab my phone, and immediately get hit with breaking news.

Earthquakes, political scandals, economic crashes, and of course, celebrity divorces, because apparently my brain needed that at 6 30 in the morning.

And the worst part?

I thought I was being responsible, the world

but what i was actually doing was serving myself a buffet

of stress before i'd even had coffee there's a reason for this psychologists talk about something called negativity bias

and maybe you've heard about this our brains are hardwired to

latch on to bad news more than good news it was a survival mechanism back in the caveman days

and news outlets know this that's in the most alarming way possible,

because fear and outrage keep you clicking.

One study from the American Psychological Association found

that heavy news consumers actually report higher stress levels and more sleep problems and more difficulty concentrating,

all because of what they are feeding their brains first thing in the morning.

So when I cut morning news, I expected to feel irresponsible.

Like, what if I missed something important?

But here's what actually happened.

Nothing blew up.

The world kept turning.

And I started my mornings with my own thoughts, not CNNs.

Now I give myself at least the first hour of the day without news, sometimes much longer.

I still stay informed.

I just do it Honestly,

the things that I used to panic over at 6 :30 AM, by 11 :00 AM, they're either resolved or already forgotten by everyone.

So basically I was giving away my peace of mind for things that didn't even matter by lunchtime.

So if you want to start your day with clarity and calm, try cutting the morning news.

That's thing number two to cut.

Protect those first minutes of your day like they're sacred.

Now, once I did that, another sneaky habit but before we get there let me just quickly share something

that might help if you're craving a fresh start because

if this is resonating with you i want to invite you to join me for something

that i created called the reset it's a free five -day challenge designed to help you to reset your energy

and focus and mindset each day you'll get a short email a printable It's doable and honestly,

it's like a mini intervention for your life.

If you've been feeling drained stuck or just overdue for a reset This is your chance.

Go ahead and get started by just clicking the link in the description.

Okay Let's talk about the next thing

that I cut this one looked like it was about being organized

But really it was about fear and it was draining me in ways

that I didn't even realize I used to be the queen of pens,

two notebooks, and a highlighter, just in case.

Traveling, I would pack five outfits for a two -day trip.

Because what if there was a freak snowstorm or a surprise black -tie dinner?

It made me feel prepared, but what it really made me was exhausted.

Because just in case wasn't about being organized, it was about fear.

Fear that something would go wrong and I wouldn't be able to handle it.

Psychologists call this intolerance of and it's strongly linked to anxiety.

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The more that we try to eliminate every possible risk, the more cluttered and stressed we actually become.

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There's also research showing that physical clutter increases cortisol levels.

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That's your body's stress hormone.

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So all that extra stuff, all those backup plans, they don't just take up space in your bag,

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they take up space first,

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like leaving the house with one pen instead of three felt reckless.

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But here's what happened: nothing catastrophic.

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And actually the opposite.

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I felt lighter.

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I had more energy.

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I trusted myself more because I wasn't outsourcing my confidence to an extra sweater or backup charger.

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I started believing that I could handle things as they came.

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And let's be honest, the apocalypse has never once arrived because I only packed one pair of dress shoes.

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The worst that's happened is I wore the same pair twice and what?

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Nobody noticed.

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So thing number three is cutting just -in -case thinking.

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And to be clear, just -in -case wasn't about minimalism for the sake of it.

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It was about shifting out of fear and into trust.

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And that freed up so much mental space.

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But there was still one drain that wasn't about clutter or stuff at all.

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It was in my own head.

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And cutting this next one, it changed have a lot of airtime.

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Anytime I was about to try something new, launch a video, speak on stage, try a new sport, the voice would start.

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"Who do you think you are?

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You're going to mess this up.

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Everyone else has it figured out but you." And because it was my own voice, I believed it.

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I thought, well, this must be the truth.

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But really, it was just a bad loop that I had gotten used to directly impacts performance and resilience.

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Psychologists talk about self -perception theory, the idea that we learn who we are by watching what we do,

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and that includes how we talk to ourselves.

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And studies have found that athletes who practiced positive self -talk actually perform better under pressure.

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In contrast, people stuck in negative loops are more likely to quit, even when their actual ability is the same.

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Here's another fascinating study.

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When people frame identity positively saying, "I'm a non -smoker" instead of, "I'm trying to quit smoking," they're significantly more likely to succeed.

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That's identity -based language.

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And your self -talk is basically identity practice.

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So when I cut negative self -talk, it wasn't about pretending that everything was perfect.

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It was about catching that inner critic and asking, "Would I ever talk to a friend this way?" Now,

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when I notice the old scripts, You're terrible at this.

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I'll reframe it.

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I'll say, this is what learning looks like.

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Growth feels awkward.

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That doesn't mean that I'm failing.

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And it sounds small, but the difference in momentum has been massive.

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I spend less time doubting myself and more time actually doing the thing.

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Because honestly, my inner critic was basically a mean girl with a microphone.

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Cutting her airtime, 2 a .m slot on a community radio station, not prime time.

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Cutting negative self -talk was thing number four that I removed from my life.

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And doing this wasn't just about being nicer to myself.

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It was about shifting my identity from someone who tears herself down to someone who backs herself up.

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And once I made that shift,

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I realized that there was one last drain that I needed to address was stealing more energy than I realized.

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Here's a sneaky one.

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I used to fill every micro gap in my day.

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Waiting for the kettle to boil?

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Check email.

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Standing in line at the store?

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Scroll Instagram.

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Even waiting for a Zoom meeting to start, I would cram in one more task.

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And on the surface, it felt productive.

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Like, look at me maximizing every second.

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But really, I was training my brain I mentioned the default mode network a few minutes ago.

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It's the part of your brain that activates when you're not focused on a task.

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And as I said, it's crucial for self -reflection, problem solving, and even building your sense of identity.

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But when you fill every gap with scrolling or planning, the default mode network never switches on.

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You lose those sparks of

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of filling gaps it felt uncomfortable at first i would stand in line without pulling out my phone

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and feel exposed like what am i supposed to do just stare at the wall

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but here's the wild part once i got used to it

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those little pauses became my favorite part of the day i would notice my breathing i'd remember something

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that i was grateful for sometimes a creative idea would just

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Now I'm officially that person who just stares out the window while the kettle boils.

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And honestly, it feels kind of rebellious, like everyone else is frantically swiping and I'm over here vibing with my teabag.

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So thing number five is to cut filling gaps.

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And for me, cutting the habit of filling gaps didn't just free up time, it gave me back presence.

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It's where some of the best stuff happens.

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So let's quickly recap.

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Here are the five things that I cut that instantly changed my life.

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One, constant background noise.

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Two, morning news three just in case thinking four negative self -talk

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and five filling every gap each of these things was draining me quietly every day

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and once i deleted them i had more energy more clarity

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and honestly more peace and that's the real takeaway here your life doesn't always change

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because of what you add it often changes when you cut we live in a world obsessed with more hacks,

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more habits, more productivity tools.

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But sometimes the fastest way to feel better is to delete what has been quietly stealing from you.

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So I'd love to hear from you which one of these do you need to cut first?

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Or maybe you've already cut something from your life that made a huge difference.

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Go ahead and drop it in the comments.

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I always love reading what you share.

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And if this video resonated with you, you will definitely want that quickly changed my life.

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That one is all about the flip side, the small things that you can add that actually create momentum.

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I will link it on the next screen coming up and then I'll see you there.

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Apparently, my brain needed that at 6 :30 in the morning.

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Of course the phone's ringing now.

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We'll just ignore that.

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Growth feels awkward.

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That doesn't.. ah, the phone again.

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Maybe it's important.

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Not likely.

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Okay, that's a wrap.

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本課的詞彙與口語要點

這段影片共有 200 個句子、2186 個單詞可供跟讀。講話部分時長為 15:28。說話人語速平穩，每分鐘約 141 個詞，很適合跟讀。只有 81% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。

影片中的重點詞彙

影片中 15 個不太常見的單詞，附發音和釋義：

default /dɪˈfɔlt/ (名詞) — 違約 /違約, 暴雷. The condition of failing to meet an obligation.
gap /ɡæp/ (名詞) — 間隙 /間隙. An opening in anything, made by breaking or parting.
habit /ˈhæb.ɪt/ (名詞) — 習慣 /習慣. An action performed on a regular basis.
delete /dɪˈliːt/ (動詞) — 刪除 /刪除. To remove, get rid of or erase, especially written or printed material, or data on a computer or other device.
momentum /ˌmə(ʊ)ˈmɛntəm/ (名詞) — 動量 /動量. Of a body in motion: the tendency of a body to maintain its inertial motion; the product of its mass and velocity, or the vector sum of the products of its…
reset /ɹiːˈsɛt/ (動詞) — 重置. To set back to the initial state.
psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/ (名詞) — 心理學家 /心理學家. An expert in the field of psychology.
solve /sɒlv/ (動詞) — 解決 /解決. To find an answer or solution to a problem or question; to work out.
steal /stiːl/ (動詞) — 偷, 盜 /盜. To take illegally, or without the owner's permission, something owned by someone else without intending to return it.
awkward /ˈɔk.wɚd/ (形容詞) — 彆扭 /彆扭. Lacking dexterity in the use of the hands, or of instruments.
loop /luːp/ (名詞) — 圈, 環 /環. A length of thread, line or rope that is doubled over to make an opening.
instantly /ˈɪnstəntli/ (副詞) — 立即. At once; without delay.
backup /ˈbækˌʌp/ (名詞) — 備份 /備份. A reserve or substitute.
uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/ (形容詞) — 不舒服. Not comfortable; causing discomfort.
quietly /ˈkwaɪ.ɪt.li/ (副詞) — 悄悄地, 安靜地 /安靜地. Producing little or no noise.

影片中出現的短語動詞

go ahead /ˌɡoʊ əˈhɛd/ (動詞) — 請便 /請便. To proceed with; to begin.
look at (動詞) — 觀察 /觀察, 看. To observe or watch.
blow up (動詞) — 炸掉, 爆破. To explode or be destroyed by explosion.
come up (動詞) — 上來 /上來. To emerge or become known, especially unexpectedly.
figure out (動詞) — 弄清楚. To come to understand; to discover or find a solution; to deduce.
switch on (動詞) — 開啟 /開啟, 開 /開. To start or enable a device by turning a switch or a lever.

需要注意的發音

說話人用了 57 次縮略和弱讀形式，例如 you're, I'm, wasn't。請按聽到的簡短形式來說。

“th” 音: breathe /bɹiːð/, earthquake /ˈɝθkweɪk/, athlete /ˈæθ.liːt/
“sh” 和 “zh” 音: contrast /kənˈt(ʃ)ɹæst/, efficient /ɪˈfɪʃənt/, consumption /kənˈsʌmp.ʃən/, crucial /ˈkɹuː.ʃəl/, intervention /ɪntɚˈvɛnʃən/
長單詞——注意重音位置: momentum /ˌmə(ʊ)ˈmɛntəm/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, anxiety /æŋˈzaɪ.əti/, difficulty /ˈdɪfɪkəlti/

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。
用正常速度逐句跟讀，每句重複到你的節奏與說話人一致為止。
錄下自己的聲音並與原聲對比，特別注意 default, gap, habit 這類單詞。

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
“used to” used to + 動詞 — 過去的習慣或狀態，現在已不再如此	used to be · used to fill
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 gotten · have spent · you've heard
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	are hardwired · being organized
定語從句 who / which + 從句 — 補充說明人或事物	someone who tears · person who just

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: I Cut These 5 Things—and My Life Instantly Changed - 通過影片學習英語口語

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