跟讀練習: Never Have Enough Time? Watch This - 通過影片學習英語口語
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165 句
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You have ambition, right?
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You've said to yourself, I want to start that project, that business, start writing that book, that idea for a YouTube channel I've always had.
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Maybe it's always been your dream to become financially free, work for yourself or your own clock, provide for your family, save for a big purchase or fund a lavish lifestyle.
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So why haven't you got there yet?
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You just can't find the time.
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Life's busy.
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We get it.
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And you're not alone in this feeling.
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In fact, this is an incredibly common problem with our busy lives.
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Our days are jammed packed with meetings, commutes, errands, social obligations, endless scrolling, and by the time we finally get a moment to ourselves,
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we're too exhausted to do anything meaningful with it.
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But here's an interesting thought.
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Time isn't the problem, it's how you use it.
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Because some of the busiest people on the planet, the CEOs, Olympic athletes, even world leaders, still find time to work out,
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read, start side hustles, and spend time with their family.
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So, what's the secret?
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What are they doing so differently?
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In this video, we're going to explore time management techniques designed specifically for busy people.
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People like you who want to do more, create more, and chase their ambition, but just don't know where to start.
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We'll dive into science-backed strategies, practical tips, and some interesting inspiration.
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And by the end of the video, you'll walk away with a clear, personalized toolkit to start taking back control of your time, starting today.
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Let's begin.
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But before we dive in, I want to thank today's sponsor, BetterHelp.
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BetterHelp is an online therapy platform that makes it easier to start working with a therapist.
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You fill out a short questionnaire and you'll be matched with a therapist in as little as a couple of days.
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If it's not the right fit, you can easily switch therapists at no extra cost.
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A therapist won't just listen, they'll help you see things from a new perspective and guide you toward real, actionable change.
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And with over 7,000 reviews and a 4.3 rating on Trustpilot.
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BetterHelp is a platform people trust.
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So if you've been feeling stuck or overwhelmed lately, and let's be honest, who hasn't?
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Consider giving therapy a try.
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You can get 10% off your first month by clicking the link in the description or going to betterhelp.com slash improvement pill.
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The time illusion.
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Let's bust a myth real quick.
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You've heard people say, I don't have time.
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You might have even said it yourself from time to time.
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But the truth is, everyone has the same 24 hours.
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Yes, some have differing responsibilities, but there are ways to organize your 24 hours to get what you want out of it.
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Let's take two examples.
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American basketball player and businessman LeBron James trains for four to six hours a day,
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runs a business empire, and still finds time to sleep for 12 hours a night.
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Yeah, 12.
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He once said sleep was his secret weapon.
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The difference between you and him isn't just the amount of time you both have.
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It's clarity, structure, and energy.
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And that brings us to our first key point.
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You don't need more time.
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You need better priorities.
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The one thing that changes everything.
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In Gary Keller's book, The One Thing, there's one simple, powerful question that changes the game.
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What is the one thing that I can do that by doing it, everything else becomes easier or unnecessary?
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This question acts like a filter.
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It forces you to stop multitasking and focus on what actually matters the most.
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Instead of juggling 10 mediocre tasks, you hone in on the one that moves the needle.
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In psychology, this is known as the Pareto Principle, or the 80-20 rule.
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80% of your results come from 20% of your efforts.
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Keller's insight is this.
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If you consistently identify your one thing, and you make time for it every single day, your productivity skyrockets.
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And we could see this in action too.
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Think Stephen King and his writing process.
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His goal is to write best-selling novels.
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His one thing is to sit down every single day and write.
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So here's a quick challenge.
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Pause this video, grab a notepad, and answer this question.
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What is your one thing?
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The time blocking technique.
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According to a study from the American Psychological Association, task switching, jumping between different types of tasks, can reduce productivity by up to 40%.
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Your brain needs time to reorientate itself each time and you switch, reducing efficiency.
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Time blocking eliminates that.
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You carve out dedicated time slots for specific activities.
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Here's an example of how a busy person might time block their day.
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6 a.m to 6.30 a.m.
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Morning routine.
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6.30 a.m to 8 a.m.
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Creative work, for example, writing or designing.
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8 a.m to 9 a.m.
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Email and admin tasks.
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9 a.m to 5 p.m.
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Workday, meetings and deep work blocks.
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5 p.m to 6 p.m.
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Family and meal time.
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6 p.m to 7 p.m.
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Workout.
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7 p.m to 8 p.m.
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Side project and learning.
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8 p.m to 9 p.m.
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Wind down routine.
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When you treat your time like gold, it becomes gold.
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The power of the not-to-do list.
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Now hear us out, everyone has a to-do list, but very few people have a not-to-do list.
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This concept comes from American entrepreneur and investor Tim Ferriss, author of The 4-Hour Workweek.
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The idea is simple, identify the things that waste your time and energy, and deliberately avoid them.
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Examples include checking social media during deep work, saying yes to every meeting or invites sent your way, replying instantly to every notification.
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Each one of these seems harmless on the surface, but together they drain your time like leaks in a boat.
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Start tracking your distractions, then write your not-to-do list.
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You'll be surprised how even becoming aware of these things changes your habits.
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This isn't just about productivity, it's about freedom, the two-minute rule, and micro-starting.
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Sometimes the hardest part of time management is starting?
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Ever procrastinated for days, then finally did the task in 15 minutes?
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Leaving you feeling a little foolish that you put it off for so long?
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Well, this is where the two-minute rule comes in.
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This concept has been made popular by David Allen, who is known as an expert in time management and productivity, and is the author of the book Getting Things Done.
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The two-minute rule goes like this.
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If it can be done in less than two minutes, do it now.
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But let's dive into this a little deeper.
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When a task starts to feel overwhelming, we put it off.
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But what if we started the first two minutes of the task?
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Want to run?
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Just put on your shoes.
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Want to write?
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Open up the dock and write one sentence.
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This concept is called micro-starting.
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It tricks your brain into action, and then momentum takes over.
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Psychologists call this the Zagarnik effect.
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Your brain wants to finish what it starts.
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Energy versus time.
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Perhaps the biggest hurdle when managing your time is lacking energy.
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In fact, you don't manage your time, you manage your energy.
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If you have 10 free hours but zero energy, you won't get anything done.
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That's why the top performers focus on energy rituals.
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Former professional American footballer Tom Brady includes strict sleep, hydration, stretching, and meditation practices in his daily life.
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And science backs this up.
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This is the energy versus time concept.
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Stanford's study found productivity doesn't scale linearly with hours.
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After working for 50 hours in a week, output drops significantly.
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So instead of doing more, work smarter during high-energy windows.
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Track when you feel most alert.
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Morning?
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Midday?
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Maybe you're a night owl who comes alive when the sun goes down.
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Guard this time for doing your most important work.
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Protect your focus.
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We can all be victims of distractions.
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The average person checks their phone 96 times a day.
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That's once every 10 minutes.
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Apps are designed to hijack your focus.
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But focus is your superpower.
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Here's what you can do.
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Turn off non-essential notifications.
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Use do not disturb during work blocks.
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Try apps to help you focus, like forest, cold turkey, or pomodoro timers.
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If all else fails, keep your phone in another room during focus time.
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And remember, distraction is the enemy of progress.
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Bring it all together.
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Now it's your turn.
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You have some tools in your back pocket for managing your time effectively.
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So it's time to build your own system.
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1. Identify your one thing.
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The daily non-negotiable to getting your tasks done.
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2. Block time for it every day.
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Organize your 24 hours.
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3. Make a not-to-do list.
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Eliminate those time-consuming things that just don't work for you.
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4. Use the 2-minute rule.
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Micro-starting is your best friend.
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5. Track your energy When are you at your most productive?
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Use that time wisely 6.
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Protect your focus Remove distractions.
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You don't need them.
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Time management isn't about doing more.
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It's about doing what matters most with focus and consistency.
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You don't need more hours in the day, you just need better habits.
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Reclaim your energy.
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And the best time to start is now.
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As ever, stay tuned.
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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“Never Have Enough Time? Watch This”為素材。 影片中反覆出現的詞有：energy, Hour, focus, task。 這段影片共有 165 個句子、1548 個單詞可供跟讀。 講話部分時長為 9:03。 說話人語速自然，每分鐘約 171 個詞，接近日常對話。 83% 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 |
|---|---|---|
| productivity 名詞 | /ˌpɹɒdʌkˈtɪvəti/ | 生產力 /生產力, 效率 |
| therapist 名詞 | /ˈθɛɹəpɪst/ | 治療師 /治療師 |
| microwave 名詞 | /ˈmaɪkɹoʊˌweɪv/ | 微波 |
| dive 動詞 | /daɪv/ | 潛水 /潛水 |
| overwhelm 動詞 | /ˌoʊ.vɚˈwɛlm/ | 吞沒 /吞沒 |
| ambition 名詞 | /æmˈbɪʃ.ən/ | 奢望, 抱負 /抱負 |
| notification 名詞 | /ˌnoʊtɪfɪˈkeɪʃn̩/ | 通知 |
| organize 動詞 | /ˈɔɹɡənaɪz/ | 組織 /組織 |
| eliminate 動詞 | /ɪˈlɪm.ɪ.neɪt/ | 消滅 /消滅, 消除 |
| actionable 形容詞 | /ˈæk.ʃə.nə.bəl/ | 可行動的 /可行動的 |
| errand 名詞 | /ˈɛɹənd/ | 任務 /任務 |
| hijack 動詞 | /ˈhaɪ.d͡ʒæk/ | 劫持, 攔路搶劫 /攔路搶劫 |
| hurdle 名詞 | /ˈhɝd(ə)l/ | 跨欄 /跨欄 |
| juggling 名詞 | /ˈd͡ʒʌɡəlɪŋ/ | 變戲法 /變戲法, 雜技 /雜技 |
| multitasking 名詞 | 多工 /多工, 多工作業 /多工作業 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| fill out 動詞 | /fɪl ˈaʊt/ | 填, 填寫 /填寫 |
| go down 動詞 | 下降, 下去 | |
| sit down 動詞 | 坐下, 坐 | |
| take back 動詞 | 撤回 | |
| take over 動詞 | 接管, 接手 | |
| turn off 動詞 | 關 /關, 關掉 /關掉 | |
| work out 動詞 | /ˌwɝk ˈaʊt/ | 計算 /計算, 算出 |
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：
- So why haven't you got there yet?
- You just can't find the time.
- Time isn't the problem, it's how you use it.
- Let's bust a myth real quick.
- What is your one thing?
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 |
|---|---|
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | are jammed · be matched · is known |
| 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 | You've said · it's always been · You've heard |
需要注意的發音
說話人用了 30 次縮略和弱讀形式，例如 don't, isn't, you'll。請按聽到的簡短形式來說。
- “th” 音: therapist /ˈθɛɹəpɪst/, myth /mɪθ/, athlete /ˈæθ.liːt/
- “sh” 和 “zh” 音: distraction /dɪsˈtɹæk.ʃən/, ambition /æmˈbɪʃ.ən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, actionable /ˈæk.ʃə.nə.bəl/, hydration /haɪˈdɹeɪʃən/
- 長單詞——注意重音位置: productivity /ˌpɹɒdʌkˈtɪvəti/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, eliminate /ɪˈlɪm.ɪ.neɪt/, actionable /ˈæk.ʃə.nə.bəl/, negotiable /nɪˈɡoʊʃəbəl/
中文母語者容易讀錯的音：
- /v/ — 不要讀成 /w/，上齒輕觸下唇: productivity /ˌpɹɒdʌkˈtɪvəti/, microwave /ˈmaɪkɹoʊˌweɪv/, dive /daɪv/, overwhelm /ˌoʊ.vɚˈwɛlm/, lavish /ˈlævɪʃ/
- 詞尾子音 — 要讀清楚，後面不要加母音: therapist /ˈθɛɹəpɪst/, microwave /ˈmaɪkɹoʊˌweɪv/, dive /daɪv/, organize /ˈɔɹɡənaɪz/, eliminate /ɪˈlɪm.ɪ.neɪt/
- /r/ 和 /l/ 的區別: reclaim /ɹɪˈkleɪm/, harmless /ˈhɑɹmləs/, scroll /skɹoʊl/, clarity /ˈklæɹ.ɪ.ti/, ritual /ˈɹɪt͡ʃ.u.əl/
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 productivity, therapist, microwave 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。