跟讀練習: This 5 Second Trick Helps You Get MORE Done By Doing LESS | Mel Robbins - 通過影片學習英語口語
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Hey, I'm Mel Robbins, the creator of the 5 Second Rule.
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What is the 5 Second Rule?
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It's a form of metacognition that gives you immediate control over your thoughts and actions.
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Using the rule is so simple.
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The moment you feel your instincts fire up, just start counting backwards to yourself to switch the gears in your mind, 5, 4, 3, 2, 1,
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then give yourself a push forward.
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5, 4, 3, 2, 1, right up!
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Counting backwards requires focus.
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And when you focus, your prefrontal cortex awakens.
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And by the way, that's the part of the brain that helps you learn new positive behavior patterns.
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I first mentioned the rule in its head talk. Since then, more than 8 million people have discovered the rule through
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that talk and its powerful countdown trick to take control of their lives, become more confident, happy, and even make their dreams come true.
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I created this series of videos to help you better understand the 5
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Second Rule, the science behind it, how it works, and the specific ways you can use it to improve any area of your life.
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In this video, I'm going to show you the specific way that you can use the 5
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Second Rule to increase your productivity.
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Now first, let's talk a little bit about productivity as a concept.
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Productivity is not about blasting through your to -do list and doing more.
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It's actually about doing less.
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Productivity is the ability to make progress in the things that matter to you.
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It sounds simple, right?
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I mean, just move the ball down the field on the important stuff.
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But it's not easy.
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Why?
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Blame your feelings.
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You see, you're capable of being more productive.
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You're just waiting to feel like doing what you need to do.
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And guess what?
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You're never going to crack the whip on yourself
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when you have a million other things that you need to do and you've got people that are making demands on you.
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One thing that you must understand is that you have the power to decide what's important.
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And productivity actually boils down to simple five -second decisions.
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Here's one that you need to start making immediately that will have a tremendous impact on your ability to be productive.
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When the alarm goes off,
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do you wake up early to work on your business or do you blow it off because you don't feel like it?
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You're tired.
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Or do you stick to the plan to finish some important tasks or do you mainline Facebook instead because, ah, you'd just rather relax.
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When you change your decisions, you'll change everything.
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Because productivity boils down to the ability to make small five -second decisions that put the things that are important first.
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And here's one five -second decision that will make you more productive than any other.
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Get up 30 minutes earlier than you normally do and push yourself to work on the most important priorities first.
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This isn't just me.
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Research shows that your most productive hours are the first two to three hours after you wake up and get ready.
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This means that for peak productivity, you've got to do whatever
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you can do to make sure the most important work to you gets done first during that window of time.
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So here's how you're going to use the rule.
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The moment your alarm goes off and you want to hit the snooze button, use the rule.
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5, 4, 3, 2, 1, push yourself out of bed.
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Then use the rule again.
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5, 4, 3, 2, 1, sit down and get working on the things that matter to you instead of checking your phone,
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instead of letting your day get hijacked.
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You see, the moment you feel yourself wanting to give in to distraction, you're going to use the rule again.
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5 -4 -3 -2 -1, do assert control and get back on task to the things that matter to you.
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It doesn't really matter how busy you are.
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We're all busy.
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If you really care, you'll find the time.
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And that's how you're going to use the rule, to find the time to work on things that matter to you.
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This is what Rachel did.
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She wanted to change her life, so she decided to make progress on what was important.
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And she did this by starting with getting up earlier, getting out of bed, and 5 -4 -3 -2 -1, focusing on what mattered.
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And as you can see, that small five -second decision, getting up 30 minutes earlier, started a chain of events that changed her entire life.
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She lost 30 pounds, she bought her first home, and she reinvigorated her marriage.
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Why?
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The reason why is because she learned how to beat the feelings and excuses that stopped her,
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and she found the time to work on things that matter.
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That is the definition of productivity.
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Getting the important stuff done only works when you push yourself to do it.
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And when you push yourself, five second decision, to wake up earlier and start your day off right,
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you will be shocked by what changes it ignites.
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This is just the tip of the iceberg when it comes to productivity.
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There are tons of strategies that I discussed that are based in research in chapter 10 of the five -second rule book.
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and how you can use all of this research in combination with the five -second rule to not only become more productive,
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but to end procrastinating forever, to regain your focus whenever you get distracted,
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and lots of other things that are gonna help you improve your quality of work and also your life.
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The book is available on Amazon, barnesandnoble .com, and at your local bookstore.
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Oh, and by the way,
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your five -second rule book also comes with 31 video mentoring sessions to deepen your mastery of the rule for lasting results.
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Now, these mentoring sessions will be delivered to your email inbox for free,
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and information on how to get these videos is on the very last page of the book.
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And to learn more about the five -second rule and other research -backed strategies to help you live your best life,
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there's a ton of free resources at melrobins .com.
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If you ever have the instinct to reach out, please use the five -second rule and make yourself do it.
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Just tag me on social media using the hashtag five -second rule or shoot me an email at hello at melrobbins .com.
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I love hearing from you.
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Now give us a few days to get back in touch with you,
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but we will absolutely respond if you take the time to trust your instincts and reach out.
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Look, it takes five seconds to change your life.
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So the next time you feel yourself hesitate or your instincts come alive, That's the moment to stop thinking.
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Five, four, three, two, one, and start living.
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本課的詞彙與口語要點
這節口語課以影片“This 5 Second Trick Helps You Get MORE Done By Doing LESS”為素材。 影片中反覆出現的詞有：rule, productivity, decision, productive, push。 這段影片共有 89 個句子、1127 個單詞可供跟讀。 講話部分時長為 6:29。 說話人語速自然，每分鐘約 174 個詞，接近日常對話。 91% 的單詞屬於英語最常用的 3,000 詞，詞彙容易理解。
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 |
|---|---|---|
| productivity 名詞 | /ˌpɹɒdʌkˈtɪvəti/ | 生產力 /生產力, 效率 |
| productive 形容詞 | /pɹəˈdʌk.tɪv/ | 生產的 /生產的 |
| instinct 名詞 | /ˈɪn.stɪŋkt/ | 本能, 天性 |
| alarm 名詞 | /əˈlɑɹm/ | 警報 /警報 |
| mentor 名詞 | /ˈmɛn.tɔː/ | 指導者 /指導者, 導師 /導師 |
| boil 動詞 | /bɔɪ(ə)l/ | 煮沸, 煮 |
| backward 形容詞 | /ˈbækwɚd/ | 逆向 |
| trick 名詞 | /ˈtɹɪk/ | 詭計 /詭計, 騙術 /騙術 |
| shock 名詞 | /ʃɔk/ | 衝擊 /衝擊 |
| crack 名詞 | /kɹæk/ | 裂縫 /裂縫, 裂紋 /裂紋 |
| priority 名詞 | /pɹaɪˈɒɹɪti/ | 優先權 /優先權, 更重要的事 |
| discover 動詞 | /dɪˈskʌvə/ | 發現 /發現, 發覺 /發覺 |
| resource 名詞 | /ɹɪˈzɔːs/ | 資源 /資源 |
| blast 名詞 | /blæst/ | 疾風 /疾風 |
| relax 動詞 | /ɹɪˈlæks/ | 鬆開 /鬆開, 放鬆 /放鬆 |
影片中出現的短語動詞
| 單詞 | 發音 | 釋義 |
|---|---|---|
| get up 動詞 | 起床 | |
| wake up 動詞 | /ˌweɪk ˈʌp/ | 醒, 醒來 /醒來 |
| sit down 動詞 | 坐下, 坐 |
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：
- You see, you're capable of being more productive.
- When you change your decisions, you'll change everything.
- It doesn't really matter how busy you are.
- If you really care, you'll find the time.
需要注意的發音
說話人用了 19 次縮略和弱讀形式，例如 you're, I'm, you'll。請按聽到的簡短形式來說。
- “sh” 和 “zh” 音: shock /ʃɔk/, distraction /dɪsˈtɹæk.ʃən/, hashtag /ˈhæʃˌtæɡ/
- 長單詞——注意重音位置: productivity /ˌpɹɒdʌkˈtɪvəti/, priority /pɹaɪˈɒɹɪti/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/
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/, productive /pɹəˈdʌk.tɪv/, discover /dɪˈskʌvə/
- 詞尾子音 — 要讀清楚，後面不要加母音: productive /pɹəˈdʌk.tɪv/, instinct /ˈɪn.stɪŋkt/, backward /ˈbækwɚd/, trick /ˈtɹɪk/, shock /ʃɔk/
- /r/ 和 /l/ 的區別: alarm /əˈlɑɹm/, relax /ɹɪˈlæks/, prefrontal /pɹiːˈfɹʌn.təl/
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, productive, instinct 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。