跟讀練習: ways to feel a little better - 通過影片學習英語口語

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Hi there and welcome to the annual worst month of my life.

Old jokes aside, there has been an unexplained pattern of September being a hard month for me every single year.

We're officially moving into the second week of September 2026 and so far it hasn't been too bad.

I only really coined this speculation last September and

so perhaps this year I've been a little bit cautious even as we approach September.

With that caution, I've put together a little list of things

that I like to do to feel a little bit better

number one is to create an achievable routine for yourself emphasis on achievable this could consist of one two

or three things mine currently includes getting out of bed going downstairs to make a cup of matcha for myself

and then eventually

when i feel like i'm able to going back upstairs to wash my face it sounds stupidly simple

but it's definitely a lot harder

when you're not having the best day your achievable routine can

genuinely just be getting yourself out of bed putting on a pair of pants

and going downstairs to sit on your couch

or moving off your couch going upstairs

and putting on a change of clothes whatever it is get to know what is achievable for you

when we're in a productive mood

or just in a better mood i feel like we're definitely

more easily able to cross things off our list with this

achievable list you're not putting too much strain on your mental

or physical health and still get to feel like you've done something really really huge

that day my achievable routine also helps me just get a to start to my day.

I'm able to rely on this familiarity to support my nervous system as it exits.

Lots of heavy feelings.

And I try my best to not punish myself

if I'm only able to complete half or one item on the list

or on the days where I get a later start on my routine.

Number two is to put on something familiar.

This could be a song, a full album, a movie, a comfort TV show i usually have my morning playlist playing

in the background as i get ready going through my achievable

routine on days where i need the extra help i put on my favorite movie

or tv show

that i've literally seen a thousand times the focus is more

sonic than other senses the purpose is to have something comforting

to sort of ease your way through activities the sonic aspect really calms your your nervous system down.

Sometimes after or even before I go through my achieve routine, I have something called floor time.

My roommate Laurel and I used to do this all the time.

We're not feeling super great or just need a little bit of a reset.

We'll put on a really good song and just lie on the floor and allow ourselves to melt into the song.

There were also other days where we would put blankets over our head and just sort of bop around the living room.

Again, we're not talking.

We're not even necessarily singing to the song.

It's just to calm our nervous system.

When we're feeling a little bit more I guess energetic

which literally shake it all out of our system

and I'll be honest there have been weeks where I'll have the same movie playing on repeat over and over again.

I know how the song goes, I know what happens at the end of the movie

and I don't have to have my guards up in anticipation for something unfamiliar.

I just have something familiar and reliable there to support me as I move forward.

The third thing that often helps me feel a little bit better is something

that I touched on in my recent notebook video.

It's to make a list of all the things that you've ever done at the top of your head.

These are positive things or achievements as some people call them.

It can be from today, yesterday, the whole year, or in the entirety of your life.

It can be big things or small tasks just to practice of looking back

and realizing how capable you are and how much potential you still hold, how great you are.

It can seem a little bit self-centered, braggy, but everybody deserves a little pat on the back, especially when you're not feeling your best.

You can take it one step further and keep the list around to reread when you need it.

I know some people who make it into a little script that I have on their phone.

They take out the script to reread before a date, a big meeting, an event they're hosting.

I haven't necessarily had to practice that, but I love leaving myself little post-it notes around, whether it's right in front of my computer.

I used to have some of my bathroom mirror to see when I'm putting on my makeup.

Places that are visible that you frequent a lot.

Another good one can be the inside of your coffee cupboard.

So every time you open it to get your coffee beans, you have a little reminder greeting you.

I'm always scared that I sound so full of myself

when I suggest this as a practice but just try it out

and let me know

if it helps you to create more than you consume just make something even

if it's kind of bad this could be a video diary cooking something baking something a little craft going outside

and doing some gardening staying inside and doing some reflective journaling

or even creating a catalog of the outfits

that you're going to wear for the next week whatever medium it is try going inward

and seeing what it is

that you have to say rather than what other people are

saying seeing what you're able to create instead of comparing yourself to what other people are making

and if this is a practice

that you already have under your belt change your medium allow yourself to stretch

and look from a different perspective see what other formats you're capable of you might just surprise yourself

and maybe feel even a little bit better now we're moving

into sort of like the adventurous tier ideal task to get

yourself to feel better purging your space we're getting adventurous

but not crazy so just pick one area of your life

that chair in the corner of your room with all the clothes you have

and haven't worn have and haven't washed the food in

that one area of your pantry

that you know you haven't touched in months the pile of

books you need to return to library the box of recycling

your garage the idea is to allow yourself to just let

go literally let go of physical areas in your life

that are causing you stress

that are weighing you down again choose one area this could even be the tail end of the previous point

that i mentioned after you garden clean up the space

and throw out the trash whatever version that makes you feel a little lighter, a little better, and if none of these things feel like they are achievable for you just yet,

sometimes it's actually most helpful to just accept that this is how you're feeling right now.

Allow yourself to sit with it.

Sit with yourself.

Allow yourself to do absolutely nothing.

100

Not being on your phone, watching a movie, not even reading your favorite book.

101

You could make yourself a cup of tea or wrap yourself in a blanket or just sit completely starfish on the couch.

102

Whatever configuration you choose, be with where you're at and who you are right now.

103

I'll be honest, most Septembers do start like that for me.

104

Or I'm three points into this list and then gravitate to just sitting still by myself in absolute silence.

105

We're not feeling our best and that's okay.

106

There's literally no point in beating ourselves up over it.

107

It doesn't help even intellectualizing how we're feeling.

108

I've learned that I just need to let myself be a little sad before I get a little better.

109

I have three bonus points.

110

Get off your phone, just do it.

111

Put it in another room.

112

Put it away.

113

Go for a walk somewhere you know really well

114

or completely new with or without music or a podcast accompanying you but preferably by yourself.

115

And lastly, have something to eat or drink without any distractions.

116

Whenever I'm feeling up, I always think of

117

that reel where one kid is crying and the other kid's just looking and he's like, have you taken a nap today?

118

Well, you need one.

119

And sometimes the most basic physical self-care is what we need.

120

And give yourself a hug even when you don't think you need one.

121

I hope your september and 2026 have been kind so far

122

if not or even

123

if they have been I hope you found this video helpful

124

this year I found the most help from purging my space

125

been clearing out a lot of my closet I always know

126

that once I get through september I am in the best mood possible for the rest of the year

127

because of the cold weather I have a couple of exciting videos coming up

128

so stay tuned for those and I'll talk to you soon bye Thank you.

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本課的詞彙與口語要點

這節 B1 級別的口語課以影片“ways to feel a little better”為素材。影片中反覆出現的詞有：achievable, feeling, september, routine。這段影片共有 128 個句子、1603 個單詞可供跟讀。講話部分時長為 7:19。說話人語速較快，每分鐘約 219 個詞，會出現較多連讀和弱讀。 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

影片中最難的 15 個單詞，附發音和釋義：

單詞	發音	釋義
achievable 形容詞	/əˈt͡ʃivəbəl/	可完成的, 可實現的 /可實現的
couch 名詞	/ˈkaʊ̯t͡ʃ/	沙發 /沙發, 長沙發椅 /長沙發椅
reread 動詞	/ɹiːˈɹiːd/	重讀 /重讀
downstairs 副詞	/daʊnˈstɛɹz/	樓下 /樓下
upstairs 副詞	/ˌʌpˈstɛɹz/	樓上 /樓上
sonic 形容詞	/ˈsɑnɪk/	聲音的 /聲音的, 音響的 /音響的
cloth 名詞	/klɒθ/	布, 布料
blanket 名詞	/ˈblæŋ.kɪt/	毯子
cupboard 名詞	/ˈkʌb.əd/	櫥櫃 /櫥櫃, 櫃子 /櫃子
excite 動詞	/ɪkˈsaɪt/	激動 /激動
matcha 名詞	/ˈmɑ.t͡ʃə/	抹茶
pantry 名詞	/ˈpæntɹi/	食品儲藏室 /食品儲藏室, 備餐間 /備餐間
recycle 動詞	/ɹəˈsaɪkəl/	迴圈再造 /迴圈再造, 回收
starfish 名詞	/ˈstɑː(ɹ)fɪʃ/	海星
playlist 名詞	/ˈpleɪˌlɪst/	播放列表, 歌單 /歌單

影片中出現的短語動詞

單詞	發音	釋義
go through 動詞		通過 /通過
come up 動詞		上來 /上來
get through 動詞	/ɡɛt ˈθɹu/	度過 /度過
go back 動詞		回去, 返回
look back 動詞		回顧 /回顧
put together 動詞		拼合, 組合 /組合
take out 動詞		取出

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：

We're not even necessarily singing to the song.
It's just to calm our nervous system.
We're not feeling our best and that's okay.
It doesn't help even intellectualizing how we're feeling.

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 do · used to have
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	has been · hasn't been · I've been
最高階 the -est / the most … — 一組中最高或最低的	the best · my best · your best
現在進行時 am/is/are + -ing — 此刻或近期正在發生的事	you're not having · you're not putting · we're not talking

需要注意的發音

說話人用了 46 次縮略和弱讀形式，例如 we're, you're, I'm。請按聽到的簡短形式來說。

“sh” 和 “zh” 音: starfish /ˈstɑː(ɹ)fɪʃ/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/, distraction /dɪsˈtɹæk.ʃən/, cautious /ˈkɔːʃəs/, punish /ˈpʌnɪʃ/
長單詞——注意重音位置: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, familiarity /fəmɪliˈæɹɪti/, intellectualize /ɪntəˈlɛkt͡ʃuəlaɪz/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/

中文母語者容易讀錯的音：

/v/ — 不要讀成 /w/，上齒輕觸下唇: achievable /əˈt͡ʃivəbəl/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, gravitate /ˈɡɹævɪteɪt/, reflective /ɹɪˈflɛktɪv/, productive /pɹəˈdʌk.tɪv/
詞尾子音 — 要讀清楚，後面不要加母音: couch /ˈkaʊ̯t͡ʃ/, adventurous /ædˈvɛn.t͡ʃɚ.əs/, reread /ɹiːˈɹiːd/, purge /pɜɹd͡ʒ/, downstairs /daʊnˈstɛɹz/
/r/ 和 /l/ 的區別: familiarity /fəmɪliˈæɹɪti/, recycle /ɹəˈsaɪkəl/, reflective /ɹɪˈflɛktɪv/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/, reel /ˈɹiːl/

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 achievable, couch, reread 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: ways to feel a little better - 通過影片學習英語口語

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