跟讀練習: Success Is Hard Until You Build Systems Like This - 通過影片學習英語口語

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Most people think success is about discipline or working more hours.

And sure, they will get you to the top 10%.

but to reach the top 1 % The rules are completely different.

I was once homeless and I thought I was a failure.

Today, I'm a multimillionaire, investor, board member, advisor, two billion dollar tech companies.

I didn't get there by working harder, but by designing systems that did the hard work for me.

instead of giving you motivational fluff.

I'm going to share five simple principles to finally do the hard things you've been avoiding.

Principle number one: You need to trap yourself.

In 1519, the Spanish conquistador Hernan Cortes landed on the shores of Mexico.

With just a few hundred men.

They were there to conquer the Aztec Empire.

Now, they were outnumbered.

in an unknown land, facing impossible odds.

Now, guess what he did to make sure his troops had no option but to win?

Cortez ordered them to sink the ships.

There was no going back, no retreat.

no surrender.

That's exactly what we need to do in our lives.

Because when you don't have a plan B, you will find a way to make plan A work.

I learned that lesson in my career

when I was the chief operating officer at a large company and we acquired a new company.

And it was an adjacent business with an attractive revenue stream, and several hundreds of employees joined us, and they had a terrific management team.

But, they were in a different city and there were no direct flights from New York.

So I wasn't sure if I was going to travel there much.

But when you acquire a company, you have to put in a lot of time and effort to integrate the two companies.

people, culture, systems, product, customers, all of that has to come together.

And I remember my CEO putting his hand on my shoulder and saying just two lines: "Okay man, I'm not going there, you own it." And that was it.

And at that moment, the whole idea of traveling there every week didn't seem like a chore or a choice.

That became my plan A.

And there was no plan B.

We had to make the deal work, we had to make the integration successful.

And that required me to pay full attention

to the acquired company because my CEO was going to work on a larger picture.

And he trusted me fully to take care of our new employees and make sure we became one company.

In behavioral design, these are called forcing functions.

The constraints that corner you and force you into growth.

Here are the four forcing functions you can set for yourself.

First, public commitment.

Tell people what you're going to do.

Announce it.

Social pressure is one of the oldest motivators on earth.

Second, financial stakes.

Pay before you feel ready.

Like putting money down on that gym membership or that training course that you always wanted to take.

Our example of that acquisition was a financial stake.

We spent a lot of money.

We had to make it successful.

Third, cut the access.

Delete the app.

Block the site.

If things that distract you aren't available easily, it becomes a forcing thing function itself.

And fourth, time box.

Give the task a hard window.

90 minutes ship something at the end of it.

You know when retreat is not an option, hard things that seemed impenetrable first become inevitable.

This lets you overcome one thing everybody blames when they can't stay consistent.

That's when principle number two comes into play.

Do you know what that is?

It's willpower.

We've all had those days.

It's 8 :00 a .m and you feel like it's gonna be an amazing day.

You're gonna get so much done today.

And then it's 8 :00 p .m and you've renegotiated almost everything from your list.

And you feel like you have failed, but you haven't.

That's just how our brains work.

Yours and mine.

One of the world's leading willpower researchers, Roy Baumeister, ran a study that literally flipped the idea of discipline on its head, for me at least.

He brought people into his lap and put fresh baked cookies in front of them.

Now half of them we're told not to eat them.

Don't touch it.

The other half wasn't told anything.

And after a while, Some of them ate cookies, some of them didn't.

Both groups were given a set of impossible puzzles to solve.

And now you're gonna say, of course, I know where this story is going.

those with the willpower did better.

But that's the twist.

Those who resisted eating cookies gave up on puzzles 50 % faster.

Now, that completely surprised me too.

But there is an explanation: Our willpower isn't infinite,

it's like a fuel tank every decision you make and every distraction you fight ends up draining that tank.

So, by evening.

The tank's gonna be empty.

That's why you feel like you failed not having willpower is not a sign of failure or weakness.

It's just biology.

Judges deny parole more often in the afternoon than in the morning.

Same cases, same type of facts, but they're mental fuel is depleting.

We keep trying to solve a biological problem with vague solutions like willpower.

Noah Lyles is the world's fastest man right now.

Now, he doesn't chase willpower or discipline, he engineers it.

How?

Well, he has ADHD.

So he doesn't trust willpower.

He trusts his internal rhythm six days a week.

Same track same playlist, same warmup, same bodily movement.

When the gun goes off, he says, "I'm not thinking." My body already knows what to do.

That's not discipline.

That's Design.

He's not fighting biology, he's using it.

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When the margin between a gold medal and a silver is just 1 /500th of a second, those routines give him the edge.

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So why not use the same logic to your advantage.

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Pick one task that you've been avoiding for a while

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or the task that has been avoiding you for a while and lock the three variables Time, place, and trigger.

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Let's say it's deep work that you want to do.

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And it's always 9am on Thursday.

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And so at 9 :00 a .m on Thursday, on your deep work day, show up at the same desk.

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Same playlist.

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Phone on airplane mode.

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No Slack, no email.

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Now, You're on autopilot.

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That sounds terribly simple, right?

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That's the point.

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simple systems are the hardest to break the more you force yourself into these kind of rhythms, the less.

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You have to rely on willpower anymore.

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Instead, you'll be able to take advantage of your mental algorithm.

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A psychologist at NYU, Peter Galwitzer, studied students who were trying to exercise over Christmas break.

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And he did something very interesting.

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He divided them into two groups.

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One group was told to set goals like, "I want to work out more." and the other group was given something like an if -then plan.

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So if x do y.

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If it's Monday at 7 a .m., than you were at the gym.

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Both teams had the same motivation.

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but two different instructions.

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And the results were so surprising.

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The goal -setters failed 62 % of the time.

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But the if -then planners only fail 9 % of the time.

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That's just how our mental algorithms work.

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If x then why?

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If this happens, do that.

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It's a simple but powerful system that changes your behavior.

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We avoid hard things because what we're really trying to avoid is the emotion that comes from it, the frustration, the doubt discomfort,

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the uneasy feeling, the imposter syndrome.

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So your brain starts bargaining with you.

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Let's skip this just just for today.

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You know, promise.

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Tomorrow, we'll do it twice.

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It doesn't work, does it?

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The fix, run the algorithm.

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Why?

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Because the if -then algorithm helps you see those emotional bar gains as just data signals.

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You take out the drama, you take out the debate, And in your head, you just run the code.

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If it's 3 :00 p .m.

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Thursday, your deep work starts.

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If you had lunch, you walked for 15 minutes.

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If it's Friday afternoon, You review your week.

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If it's Sunday night, plan for the next week.

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Whatever it is that you want to program in your if -then algorithm, you can do it and then execute.

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take out the debate.

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But here's what most people don't realize: Even with all these systems in place, there's one

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step that makes everything stick to outsource your decisions.

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Atul Gawande is a famous surgeon, and he was curious about surgical errors.

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While he was doing his research, he found something very disturbing, that world -class surgeons were making so many mistakes, they were totally preventable.

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They knew better, but somehow under pressure, their performance was uneven.

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So he worked with the World Health Organization, step surgical checklist and you'll think the list would be like super technical, right?

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It had the simplest things.

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like confirm the patient's identity first, Make sure all the antibiotics are given.

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Make sure that the right leg to operate on is marked so you don't chop off the left leg.

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That kind of stuff.

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Now, you think, "Wait, this is so elementary." But when the hospitals put this simple system of checklists into practice,

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post -surgical complications fell by 36 % and deaths dropped by 47%.

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Same surgeons.

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Same skills.

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Just a simple checklist as a safety net, when their cognitive load was peaking.

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That's the power of the system working for you.

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And the paradox here is that the better you get at mastering something, the more structured the systems, you will have to rely on.

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Checklists aren't just for beginners.

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They are for experts.

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especially experts who do hard things.

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That's why pilots with 10 ,000 hours of flying still read the same checklist every single flight.

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Not because they forgot how to fly, but because they don't trust their own memory.

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under pressure.

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So no matter what level of expertise you're at, you can use checklists to become more effective.

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The three checklists I love making in my life to -do list the to want list, and to be list.

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The to -do list is about execution.

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the "To Want" list is about expansion.

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and the "to be" list is about personal evolution.

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These checklists aren't about creating bureaucracy.

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They are about creating bandwidth for your brain so it can focus on what must be done on the hard things.

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If your craft matters to you, and if your career matters to you, and you take pride in doing hard things,

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then the easiest way to keep track of what you want to do is your checklist.

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But even with the simplest system like Checklist, there is still one problem.

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What happens if your brain tries to bypass the system entirely?

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Which brings me to principle number five.

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You have to become the system.

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I've seen great musicians and great leaders and great spiritual masters and they all have this one thing in common.

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the individuals perfectly in rhythm.

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Now these monks weren't trying to focus or they weren't trying to motivate themselves.

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And they were obviously not trying to synchronize their brain waves.

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But their nervous system over time had evolved into developing that pattern years of repetition.

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had given rise to this beautiful resonance and they didn't need motivation to do it.

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So what's the secret that these monks can teach us?

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Motivation doesn't drive repetition.

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Repetition drives motivation.

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When your brain can predict the cadence starts craving the cue.

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Over time you don't have to push yourself every day your biology starts to pull you forward.

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That's how your brain lights up.

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And that's how you become the person who does the hard things over and over again.

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But it almost seems effortless.

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Now, It is not effortless.

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That's just a myth.

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When you see someone like Roger Federer doing

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that perfect serve, It seems effortless but he has put in thousands and thousands and thousands of reps over countless years,

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day after day, night after night.

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But our brain over time starts following those patterns.

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And once the pattern takes over, Your brain stops chasing the reward, it starts craving the repetition itself.

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So tonight, Don't just try to change your entire life.

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Design one tiny rule that changes your tomorrow.

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Build the right systems and those systems will build the right you.

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If you like this video, subscribe to my channel for more content like this

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and check out my recent video on why you feel so stuck in life and how to find success.

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I'll see you next week.

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Thank you and I love you.

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本課的詞彙與口語要點

這段影片共有 212 個句子、2124 個單詞可供跟讀。講話部分時長為 14:01。說話人語速自然，每分鐘約 152 個詞，接近日常對話。 84% 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
algorithm 名詞	/ˈælɡəɹɪðm̩/	演算法, 演算法
principle 名詞	/ˈpɹɪn.sɪ.pəl/	原理, 原則 /原則
discipline 名詞	/ˈdɪsəplɪn/	紀律 /紀律
motivation 名詞	/ˈmoʊ.tə.veɪ.ʃən/	動機 /動機, 推動力 /推動力
biology 名詞	/baɪˈɑ.lə.d͡ʒi/	生物學 /生物學
acquire 動詞	/əˈkwaɪɚ/	獲得 /獲得, 取得
surgeon 名詞	/ˈsɝd͡ʒən/	外科醫生 /外科醫生
cookie 名詞	/ˈkʊki/	餅乾 /餅乾, 曲奇
rhythm 名詞	/ˈɹɪð.əm/	節奏 /節奏
chase 動詞	/t͡ʃeɪs/	追逐, 追
solve 動詞	/sɒlv/	解決 /解決
rely 動詞	/ɹɪˈlaɪ/	依賴 /依賴, 依靠
stake 名詞	/steɪk/	木樁 /木樁
retreat 名詞	/ɹɪˈtɹiːt/	後退 /後退, 退卻 /退卻
puzzle 名詞	/ˈpʌzəl/	謎 /謎, 難題 /難題

影片中出現的短語動詞

單詞	發音	釋義
take out 動詞		取出
check out 動詞		退房
come together 動詞	/ˈkʌm tʊˈɡɛðɚ/	集合, 聯合
end up 動詞		到達
go back 動詞		回去, 返回
take over 動詞		接管, 接手
work out 動詞	/ˌwɝk ˈaʊt/	計算 /計算, 算出

需要注意的發音

說話人用了 50 次縮略和弱讀形式，例如 don't, you're, didn't。請按聽到的簡短形式來說。

“th” 音: algorithm /ˈælɡəɹɪðm̩/, rhythm /ˈɹɪð.əm/, myth /mɪθ/, bandwidth /ˈbændwɪdθ/
“sh” 和 “zh” 音: motivation /ˈmoʊ.tə.veɪ.ʃən/, explanation /ˌɛkspləˈneɪʃən/, evolution /ˌiːvəˈluːʃ(ə)n/, shore /ʃɔɹ/, execution /ˌɛk.sɪˈkjuː.ʃən/
長單詞——注意重音位置: motivation /ˈmoʊ.tə.veɪ.ʃən/, biology /baɪˈɑ.lə.d͡ʒi/, explanation /ˌɛkspləˈneɪʃən/, evolution /ˌiːvəˈluːʃ(ə)n/, elementary /ˌɛləˈmɛntəɹi/

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 algorithm, principle, discipline 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
現在完成進行時 have/has been + -ing — 以前開始、現在仍在繼續的動作	you've been avoiding · has been avoiding
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	were outnumbered · are called · wasn't told
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 renegotiated · have failed · I've seen
定語從句 who / which + 從句 — 補充說明人或事物	Those who resisted · students who were · person who does

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: Success Is Hard Until You Build Systems Like This - 通過影片學習英語口語

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