跟读练习: 5 Non-Negotiable Systems That Protect My Energy From Chaos - 通过视频学习英语口语

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I have exactly five non-negotiable systems that protect my energy from chaos and none of them require more discipline.

I used to think that protecting my energy always spent more willpower, more self-control, forcing myself to make more and more decisions every single day.

But now I realize that the biggest principle

that actually protects me from being overwhelmed is having less decisions to make in the first place.

So today I want to walk you through the exact five systems I've built in my life

that protect my energy on purpose.

So it goes towards the people I care about and the goals I've set for myself, instead of leaking through a hundred tiny decisions a day.

Before we start, I want to remind you guys that I'm currently working on a new course called the dopamine reset.

So if you want to be the first one to get notified when it goes live, you can join the waitlist by clicking the link in the description.

Alright, so the first system I created for myself and I think it's honestly the biggest one is called decide once.

It's basically connected to eliminating the need to make the same decisions over

and over again because when I know

that I have to make a decision about what I want to wear

or what I want to cook every single day multiple times a day

that creates a lot of decision fatigue and there are already

so many other things in my life that can add to this decision fatigue.

So if I can reduce it somehow, I'm going to do it.

I'm going to do it with my systems.

For me, decision fatigue is the single biggest contributor to me feeling overwhelmed.

The reason why I created this system is because if something repeats and making this decision really stresses me out,

that is my signal to decided once and then never revisited again or you know until I decide to actually do it.

So the way I use this system is this.

For breakfast I have like a set menu of all of the recipes that I like to make.

Usually it's around four to five different recipes that I know is not gonna take me a lot of time to prepare.

Both my husband and I can make those recipes, we both love them and so we just have this list,

you know, and for breakfast we can make something very quickly

and enjoy it and we don't have to decide every single morning what we want to make.

As for lunch and dinner, we actually prefer to meal prep everything.

So, you know, batch cook a few meals and then put them in the containers.

Everything is portioned out, everything is in the fridge and so when we have a lunch break,

when we have dinner, everything is already ready for us to heat up, to enjoy.

We don't need to think about it.

In my work, for example, when I record these YouTube videos, I always do that in this space,

so I don't have to decide every single time I sit down to record where I want to record my videos.

It's always here.

The same thing for my clothes, for example.

I know, you know, the clothes in my wardrobe that I like to wear when I record my videos.

The same thing about my makeup, the same thing about my hair.

I have decided once, you know, by trying different things that, okay, these pieces of clothing are the ones that I want to wear when I record,

because they look good on camera, they also feel good when I record.

The same thing about my makeup, the same thing about my hair, so every single time I actually prepare and I record these videos,

I don't have to think and I don't have to make the same decisions over and over again.

I actually have a folder on my phone with all of the outfits that I really like.

You know, if I put together an outfit that I love, I usually take a picture of myself in the mirror and I save that photo to the folder.

So it's all there.

You know, sometimes when I'm going out I don't know what to wear

so I open that folder and I have all of the beautiful pictures and I can make a decision way faster.

For my workout routine the same thing is true.

I have certain days where I know that I need to go and exercise.

My minimum is three times a week.

I know that it is very easy for me to actually go and exercise three times a week

So I usually do that on Tuesday, Thursday, and Saturday.

To be honest, most of the weeks I actually exercise way more.

But the most important thing for me is that I have my preset schedule.

Everything is on Google Calendar.

And I know, you know, when, where, and how I'm going to exercise on this specific day.

Obviously, the workouts I do are the ones that I actually enjoy.

And if today I don't really feel like it, I feel tired, I can always, you know, tweak it.

I don't need to push myself if honestly I just don't have the energy for it.

So I can do something very gentle and maybe just stretch at home

but i know that moving my body makes me feel good

because i you know usually work sitting in front of my computer

and if i don't move much my back starts hurting

and it just doesn't feel

that great the same system works for my bedtime routine i

have a specific wind down time like after 6 p.m i definitely don't work

because I want to spend time with my husband, I want to eat dinner, I want to you know recharge, I want to do something slow, I want to do my nighttime routine

and actually get ready to go to bed because I usually go to bed at around 9, 9 30 p.m.

So I need all of that time for myself.

So as you can see this one simple system decide once works for

so many different areas of my life and it makes my life feel

so much lighter because I don't need to make the same decisions over and over again.

I feel happier and I can actually focus on the things

that truly matter instead of being stuck and leaking my energy making the same decisions over and over again.

The second big system that exists in my life is all about delegating

and here I'm also going to talk about consistency

and how I manage to stay consistent in my habits using the system of delegating certain things.

The reason why this system is equally important for me is because I'm not just eliminating a decision.

I'm accepting the fact that some things will drain me no matter how much I try to prep for them.

So that is why I hand them off completely instead of trying to optimize my way into liking them.

What I have here is groceries for example.

We like to order groceries once or twice per week so we don't have to do it ourselves.

Then my video editing.

I don't edit my own videos because it just makes me very very tired

and so that's why I work with a video editing agency and I have an amazing editor who helps me here.

Also when it comes to my habits like reading, learning Spanish, and working out,

it's nice to actually look at this accountability piece not as something that you have to do by yourself.

You can use the help of other people to be more consistent.

That is what I do with my Spanish classes, for example.

Learning Spanish is very important for me, but sometimes, you know, life gets busy, I get lazy, and so

that is why I work with my Spanish teacher twice a week and I really like our classes.

They help me practice Spanish and they also help me protect that consistency.

As for my reading habit, my friends and I decided to organize a little book club just for us

and so every single Friday and today's Friday we actually, you know, meet up and discuss the book that we're currently reading.

So again, it's another thing that helps me stay consistent with my habit of reading because it's not just about me anymore.

I'm a part of a community

and I want to read the book to be able to actually discuss it with my friends.

I prefer to exercise at home.

I usually do yoga or pilates but when I feel like I'm stuck in a rut,

100

I always go to a studio because I know that if I book a class, I pay for it.

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I'm way more likely to actually go, you know, show up and exercise.

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The reframe that actually helps me here is realizing that I can use the help of other people to be more consistent.

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I don't have to rely only on myself.

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I don't have to rely on my discipline, on my willpower.

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I don't have to punish myself when I'm not consistent.

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It's so nice to actually be in a community

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and do something with other people

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because this way you guys are all keeping each other accountable and this protects your consistency in a very natural way.

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System number three that helps me protect my energy is something that I call get it out of your head.

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This system is all about protecting your mental load.

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And I usually do it in two different ways.

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And the first one is a more logistical way.

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It's basically when I brain dump everything or when I journal about something,

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I don't always have to keep everything stored in my mind.

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For example, in the kitchen on my fridge, I have a little, I don't know how to describe it correctly,

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but it's like a magnet thing that I use to write down all of the things that we need to order.

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If, you know, a thought pops into my head that, oh, we actually need to order tissues or something else,

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I know that I always have a place where I can write it down.

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I don't always have to keep it in my head.

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I think it's also something that is connected to system number one.

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The one thing that protects my energy, my mental load, is just having a space where I can offload all of my thoughts.

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You know, like a dedicated brain dump in my journal or the app I'm using.

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Because oftentimes what happens is I'm doing something super important, like recording this video, and then a random thought pops into my head.

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And I really, even though it's random, it's important, so I don't want to forget it.

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And instead of trying to remember it, trying to hold on to it, I always just write it down so that I can tell my mind that, okay, it's there.

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You know, I'm not gonna forget it because it's there.

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Now we can focus on the important task we're doing.

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And when it comes to my emotional well-being, obviously it's also really important for me to protect that.

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So I do it with the help of therapy, you know, talking to my husband, my family, my friends, journaling about my emotions.

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So that again, I always know that I don't have to store it all in.

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I can always talk about it and share it with other people.

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This helps me get all of those thoughts out of my head and process my feelings in a better way.

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The underlying principle behind this system is pretty simple

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because oftentimes your brain doesn't need a task or a feeling resolved right away,

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even though it might feel that it's super urgent.

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You know, you get this thought, you have to do it right now.

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But in reality, if you just write it down, it can wait.

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You know, after writing everything down, it immediately makes you feel so much better and you can focus on whatever it is you're doing right now.

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Because now all of your thoughts have somewhere to go.

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They have this dedicated place.

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The fourth system that is very important in my life

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that helps me protect my energy is designing my environment

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because we all know this amazing book atomic habits by james clear

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and there james clear tells us that your environment is like this invisible hand

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that shapes your behavior and

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so i like to use this hand to help me change my behavior visual clutter is always something

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that costs me my energy even

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when i'm not you know actively paying attention to it and

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so yes it's connected to you know my physical environment

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but it's also connected to my phone

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that is why i love to declutter my tech you know my photos i usually do it twice a year

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so it doesn't have to be super overwhelming you know i understand

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that if i try try to declutter my computer and my phone every single week, okay, that is going to overwhelm me.

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But you know, doing it twice a year, maybe four times a year, is something that I can realistically do.

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And it's already better than doing nothing.

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By the way, the app

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that I like to use on my phone to go through all of my photos

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and declutter my phone really quickly this way is called Swipe Wipe.

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I think I've already recommended it multiple times here, but I'm going to recommend it again because I really, really like it.

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And I use it every single time I wanna go through my photo library.

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I think when you create systems about how you wanna clean your space, this is another thing that helps you decide less.

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Because I know that in the morning when I wake up, I have to make my bed.

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After, you know, having breakfast, having lunch, having dinner, we need to wash the dishes.

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Usually also in the morning, I like to vacuum all the floors because I don't wear shoes in my house.

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So I want to make sure everything is clean.

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Those small daily rituals are really something that helps me protect my energy.

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And they allow me to actually rest on the weekend.

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Because I don't need to do, you know, all of that on Saturday and Sunday.

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To be honest, I almost never do chores on Saturday and Sunday because I do a little bit every single day instead.

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And finally, let's talk about system number five because it's a big one.

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It's all about my presence.

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I'm currently reading this amazing book and I highly recommend it.

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It's called We Should All Be Millionaires by Rachel Rogers.

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And there, at the very beginning of the book, she talks about asking this very important question.

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What would I do if I were a bad girl?

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And I know it might sound silly and funny, but it actually works.

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Because for me personally, the way that I view this question, it's all about my boundaries and making sure that I actually protect my energy and protect my priorities.

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Because I think it's especially true for women.

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We're so used to prioritizing everyone else that we forget that we're actually allowed to prioritize ourselves too.

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And if I think about being a bad girl,

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it's about protecting my boundaries and protecting my energy and my priorities and what it is that I actually want to do.

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Not just being a good girl and making sure that everyone else is happy while my energy is absolutely,

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you know, drained and leaking in a hundred different directions.

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And when it comes to protecting my presence for the people I love, this is the boundary that is super important for me.

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To be honest, in the past I didn't really prioritize building good quality relationships and my work just,

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you know, took up my whole time, my whole schedule.

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And that is not something that I want to be doing right now.

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So that is why a lot of the habits I have right now, they're actually all about presence and being there for other people,

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like the Friday book club that I told you guys about.

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Yes, it's about reading, but it's also about talking to my friends and having fun.

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Those Friday nights are non-negotiable for me, not just because, you know, it's something that helps me be productive and it's something that helps me protect my reading habit.

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No, it's something that helps me connect with my friends and talk to them and gossip and have fun.

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My Spanish lessons twice a week are not just about me becoming fluent and having perfect Spanish.

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My husband's family is all Spanish speaking and I'm learning this language to be able to communicate with them and,

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you know, build that deep relationship and be able to use their native language for that.

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Spanish is not just a skill that I'm trying to check off.

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It is tied to something so much bigger and also

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so much deeper than just a habit that I'm trying to be consistent in.

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My husband and I also have this journal that we like to use.

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Basically a journal where you can respond to a lot of different questions,

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you know every single week it gives you new questions so

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that you can reflect you can have meaningful conversations with your partner

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and for us this little habit has turned into a dedicated

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space for deeper conversations as for my relationship with my phone i always tell you guys

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that i almost always have to not disturb but i don't do this

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so that i seem cold and you know hard to reach when people really need to message me something.

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This habit actually helps me protect my energy.

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When I sit down and I respond to all of the messages because I do it every single day.

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But instead of doing it, you know, while working, while doing something else and kind of like my attention is half here,

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half there and I'm quickly responding to this message, I would rather not do it because it's not something that works for me.

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I like to be focused on whatever it is I'm doing.

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I really prioritize deep work, but then I have some designated time where I grab my phone

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and I respond to all of the messages with all of my energy.

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I record video messages and audio messages from my family and my friends.

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And I'm only able to do that because I, you know, prioritize my energy.

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I did my work, I focused on my tasks, and now I'm 100% focused on their messages.

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The most important thing that I want to share in this whole video is, I think having non-negotiable systems isn't just about productivity.

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It's not just about consistency.

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Having those systems that protect my energy, being that bad girl, meaning protecting my boundaries,

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is something that helps me have energy for the people who I love, for those, you know, conversations.

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It's something that allows me to show up for others because first, I showed up for myself by creating all of those systems that support me.

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So when I say that all of these systems are non-negotiable, I don't mean that they are rigid or restrictive.

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I mean that I have decided that my energy is worth protecting on purpose.

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And instead of losing myself to a hundred tiny decisions and tasks every single day,

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I have all of these systems that protect my brain from overstimulation.

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And every one of those systems exists so that when it truly matters, I have all the energy to give.

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So guys, I think it's going to be it for today's video.

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If you liked it, please don't forget to give it a thumbs up and subscribe to my YouTube channel.

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Just a reminder, if you want to be the first one to notify it when my dopamine reset course is live,

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you can join the waitlist by clicking the link in the description.

231

If you want to continue watching something, I highly recommend this video right here.

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Otherwise, thank you so much for watching this video and I'll see you in my next one.

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Ciao!

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FOR YOU

本课的词汇与口语要点

这节 B2 级别的口语课以视频“5 Non-Negotiable Systems That Protect My Energy From Chaos”为素材。视频中反复出现的词有：energy, protect, decision。这段视频共有 233 个句子、3454 个单词可供跟读。讲话部分时长为 21:16。说话人语速自然，每分钟约 162 个词，接近日常对话。 85% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。

视频中的重点词汇

视频中最难的 15 个单词，附发音和释义：

单词	发音	释义
prioritize 动词	/pɹaɪˈɒɹ.ə.taɪz/	優先考慮 /优先考虑
overwhelm 动词	/ˌoʊ.vɚˈwɛlm/	吞沒 /吞没
boundary 名词	/ˈbaʊndɹi/	邊界 /边界
dedicate 动词	/ˈdɛdɪˌkeɪt/	奉獻 /奉献
folder 名词	/ˈfoʊldɚ/	卷宗, 文件夾 /文件夹
fatigue 名词	/fəˈtiːɡ/	疲勞 /疲劳, 倦怠
leak 名词	/liːk/	漏洞
dopamine 名词	/ˈdoʊ.pəˌmin/	多巴胺
preposition 名词	/ˌpɹɛpəˈzɪʃən/	介詞 /介词, 前置詞 /前置词
willpower 名词	/ˈwɪlˌpaʊɚ/	意志力, 意志
groceries 名词	/ˈɡɹoʊ.s(ə.)ɹiz/	雜貨 /杂货, 買菜 /买菜
delegate 名词	/ˈdɛlɪɡət/	代表, 使節 /使节
notify 动词	/ˈnoʊtɪfaɪ/	通知, 通告
reset 动词	/ɹiːˈsɛt/	重置
workout 名词	/ˈwɝk.aʊ̯t/	鍛煉 /锻炼 or 鍛鍊 /锻炼

视频中出现的短语动词

单词	发音	释义
go through 动词		通過 /通过
go out 动词		出, 出口
put together 动词		拼合, 組合 /组合
show up 动词		露面
sit down 动词		坐下, 坐
wake up 动词	/ˌweɪk ˈʌp/	醒, 醒來 /醒来
work out 动词	/ˌwɝk ˈaʊt/	計算 /计算, 算出
write down 动词		寫下來 /写下来, 寫下 /写下

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

I'm going to do it with my systems.
We don't need to think about it.
I don't have to rely only on myself.
It's all about my presence.
What would I do if I were a bad girl?

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事	I've built · I've set · have decided
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	being overwhelmed · is called · is portioned

需要注意的发音

说话人用了 71 次缩略和弱读形式，例如 don't, I'm, we're。请按听到的简短形式来说。

“sh” 和 “zh” 音: negotiable /nɪˈɡoʊʃəbəl/, preposition /ˌpɹɛpəˈzɪʃən/, punish /ˈpʌnɪʃ/, emotion /ɪˈməʊ.ʃən/
长单词——注意重音位置: prioritize /pɹaɪˈɒɹ.ə.taɪz/, negotiable /nɪˈɡoʊʃəbəl/, consistency /kənˈsɪs.tən.si/, preposition /ˌpɹɛpəˈzɪʃən/, eliminate /ɪˈlɪm.ɪ.neɪt/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: overwhelm /ˌoʊ.vɚˈwɛlm/, revisit /ɹiːˈvɪzɪt/, restrictive /ɹɪˈstɹɪktɪv/, vacuum /ˈvæ.kjuːm/, invisible /ɪnˈvɪzəb(ə)l/
词尾辅音 — 要读清楚，后面不要加元音: prioritize /pɹaɪˈɒɹ.ə.taɪz/, dedicate /ˈdɛdɪˌkeɪt/, fatigue /fəˈtiːɡ/, leak /liːk/, oftentimes /ˈɔf.ənˌtaɪmz/
/r/ 和 /l/ 的区别: declutter /diːˈklʌtə(ɹ)/, ritual /ˈɹɪt͡ʃ.u.əl/, resolve /ɹɪˈzɑlv/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
录下自己的声音并与原声对比，特别注意 prioritize, overwhelm, boundary 这类单词。

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

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