跟讀練習: the 1-step guide to finally loving yourself. - 通過影片學習英語口語

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What if I told you that the cause of much of your suffering, confusion, anxiety, shame, indecisiveness, bad decision-making, regret, lack of discipline, of confidence,

of motivation, might be because you simply don't love yourself enough.

Now, I know it's a bit of a buzzword.

I know it's vague self-love.

What the hell is that?

And why should you care?

Self-love, self-respect, self-esteem, they're all intertwined.

And in my view, it's simply about treating yourself like someone you care deeply about.

Someone you're rooting for.

It's being your own biggest fan.

It is knowing deeply and fully that you are deserving of love, respect, of good treatment, of a good life, of happiness.

It is believing that you can be anything, do anything, overcome anything.

And it has nothing to do with what you have, where you live, what you look like,

but everything to do with what you are. In here.

And up here, I guess.

And about what you do to make sure that what you feel actually aligns with your actions.

Now, self-love is not something that you accomplish.

There is no finish line.

It is a lifelong commitment, just like with any relationship.

But it's the relationship that you have with yourself, which we tend to focus a little on,

strangely enough, considering it is the longest relationship we will ever have.

It's from the moment we're conceived until our very last breath.

And no one else will be with you for that long, so I hope that answers the question as to why you should care.

But now, let's get to the how.

Define your moral compass and let it guide you through life.

Your moral compass basically tells you what's right and what's wrong.

How you should be treated and how you should treat others.

It's your rulebook for life.

Now, how do you decide what to put in your rulebook?

Where do you even start?

The overlapping question here is what do I stand for and what do I not stand for?

And you figure that out by asking yourself a ton of questions, by reading, by educating yourself,

but also honestly by learning through real life experience,

by going through things and analyzing how it made you feel and what you would to do with that information moving forward.

Let's take an example.

Let's say person X did not take no for an answer

and continued to pressure you for a good 5-10 minutes until they finally gave up.

Let's say it's a friend who really wants you to go out with them and party and stay out late.

And then you ask yourself, how did that situation make me feel?

And how would I like to act should a situation like that occur again?

Once you have been able to answer that question, put the answer in your rulebook for life.

Either physically, write it down, or take a mental note in all caps.

And so you might decide that the actions that you are going to take if a similar situation occurs is action one,

I will immediately tell them that they are pressuring me and it's making me feel uncomfortable.

Action 2.

If they continue, I will remove myself from that situation.

I will not care about how that makes them feel.

I will not stay just to make them happy or to avoid making it awkward.

No. I will tell them how I feel and if they disregard that, I am out.

You do not abandon yourself to satisfy someone else.

Okay, let's say that again because it's so important.

I don't abandon myself to satisfy someone else.

And that, my friends, is the act of self-love.

It is defining situations that make you feel a certain way, whether that is someone else doing something or you doing something to yourself,

and taking the necessary action to make sure that you feel comfortable, fulfilled, whatever the situation is.

Because remember, you care about yourself so very deeply and you only want what's best for you.

And now let's take another everyday example that is more about what you do

and that does not involve what someone else says or does.

So personally, I don't litter.

I know, gold and sar.

Not even a tiny issue, not even if no one else is around and no will ever know.

Because side note, when no one is around and no one will ever know, that's when your true character shows.

So pay close attention to how you act when you're by yourself.

You know, your moral compass should not only apply when you're being watched.

That implies, in my opinion, weak character.

But that's a different topic.

And now because I know that I don't want to litter, I know that, hmm, okay, if I go on a picnic,

for example, I need to bring some sort of a container that I can throw the trash in.

I set myself up for success.

I live in alignment with what I believe to be right, and that is the act of self-love.

Don't give yourself or people discounts.

Could you walk into any store and tell them, hey, I'm special, so you're going to give me a 25% discount?

No, you can't.

The prices are set, and if you can't afford it, leave.

It's not negotiable.

The same applies for your rulebook.

Because you are your own store, your own house, and the cost of entry is the rules

that you have for yourself and for others who would like to enter and who would like to stay.

So another example, let's say that your rulebook says, I don't want to be yelled at.

In my book, literally, that applies across the board.

I don't want my sister to yell at me, I wouldn't want a partner to yell at me,

and I wouldn't want a boss to yell at me.

And I also wouldn't want to yell at myself.

I'm no exception.

I don't give myself discounts either.

Now, all of those relationships that I mentioned are,

of course, different, and we might handle it differently depending on the person and the situation and act accordingly.

But the fact remains that I am not okay with it.

I am protecting little me, and little me will not put up with being yelled at.

It is the action that matters.

Now, it's not enough to say that you will or won't do something or that you will not tolerate XYZ.

The defining moment is, is, what do you do when it happens?

Do you love yourself enough to change?

To walk away?

To let go?

How deep is this love that you have for yourself?

Well, the depth is measured in the actions that you take.

Don't expect a 100% success rate.

Now look, we all do things that we look back on and feel stupid about, that we regret, that might feel out of character,

100

things that, in hindsight, we can't really stand behind.

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You know, there are so many circumstances that can affect our actions, that make our actions not always align with this compass,

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with our rulebook, and what we believe to be true and to be right.

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So, I think the goal of making the right decisions 10 out of 10 times isn't attainable

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because we're human beings and we say dumb things, we do dumb things, and we make mistakes.

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You know, I too do things where I look back

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and I feel like that was out of character or that was unlike me or it's something that, given the chance, I might have done differently.

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But those moments are becoming less and less the more

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that I love myself because I do believe so strongly in the values

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and principles that I have set and that I let guide me through life.

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But it takes practice.

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For some people, walking away or saying no or changing the direction in your life can be very difficult.

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And the more you do it, the easier it'll become to look after yourself.

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And any other alternative will be off the table.

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FOR YOU

本課的詞彙與口語要點

這節口語課以影片“the 1-step guide to finally loving yourself”為素材。影片中反覆出現的詞有：situation, self, Action, yell, rule。這段影片共有 79 個句子、1055 個單詞可供跟讀。講話部分時長為 6:42。說話人語速自然，每分鐘約 157 個詞，接近日常對話。 86% 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。全部 79 個句子中有 14 個是問句，適合練習疑問語調和簡短回答。

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
yell 動詞	/jɛl/	叫喊, 叫
moral 形容詞	/ˈmoɹəl/	道德的
deeply 副詞	/ˈdi(ː)pli/	深, 深深
define 動詞	/dɪˈfaɪn/	界定
compass 名詞	/ˈkʌmpəs/	指南針 /指南針, 指北針 /指北針
occur 動詞	/əˈkɜː/	發生 /發生
discount 名詞	/ˈdɪskaʊnt/	折扣
abandon 動詞	/əˈbæn.dən/	放棄 /放棄
satisfy 動詞	/ˈsætɪsfaɪ/	滿足 /滿足
litter 名詞	/ˈlɪt.ɚ/	墊料
topic 名詞	/ˈtɑpɪk/	主題 /主題, 話題 /話題
everyday 形容詞	/ˈɛvɹiˌdeɪ/	日常的
anxiety 名詞	/æŋˈzaɪ.əti/	焦慮 /焦慮, 擔心
suffer 動詞	/ˈsʌfɚ/	受苦, 遭受
happiness 名詞	/ˈhæpinɪs/	幸福, 快樂 /快樂

影片中出現的短語動詞

單詞	釋義
give up 動詞	投案, 自首
go through 動詞	通過 /通過

值得反覆跟讀的句子

影片中簡短而完整的句子，可以直接用在日常對話裡：

I know it’s a bit of a buzzword.
Why would you care?
Where do you even start?
What do I not stand for?
Do you love yourself enough to change?

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
條件句 if + 從句，will/would + 動詞 — 條件及其結果	If they continue, I will remove
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	should be treated · being watched · are set
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 been · have set

需要注意的發音

說話人用了 39 次縮略和弱讀形式，例如 don't, I'm, won't。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: trash /tɹæʃ/, exception /əkˈsɛpʃən/, tissue /ˈtɪʃ.(j)u/, motivation /ˈmoʊ.tə.veɪ.ʃən/, confusion /kənˈfjuːʒən/
長單詞——注意重音位置: anxiety /æŋˈzaɪ.əti/, differently /ˈdɪf.ə.ɹənt.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/, uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, accordingly /əˈkɔɹ.dɪŋ.li/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: everyday /ˈɛvɹiˌdeɪ/, involve /ɪnˈvɑlv/, overcome /ˌəʊ.vəˈkʌm/, motivation /ˈmoʊ.tə.veɪ.ʃən/, vague /veɪɡ/
詞尾子音 — 要讀清楚，後面不要加母音: compass /ˈkʌmpəs/, discount /ˈdɪskaʊnt/, topic /ˈtɑpɪk/, happiness /ˈhæpinɪs/, commitment /kəˈmɪtmənt/
/r/ 和 /l/ 的區別: moral /ˈmoɹəl/, differently /ˈdɪf.ə.ɹənt.li/, accordingly /əˈkɔɹ.dɪŋ.li/, tolerate /ˈtɑ.lə.ɹeɪt/, strangely /ˈstɹeɪnd͡ʒli/

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 yell, moral, deeply 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: the 1-step guide to finally loving yourself. - 通過影片學習英語口語

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