跟读练习: 6 Habits That Physically Rewire Your Brain For Happiness - 通过视频学习英语口语
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143 句
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Why do some people find happiness more easily, even though their lives aren't any easier?
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They still have problems, they still have bad days, but somehow they don't stay stuck in them.
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Now think about your own life.
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Why can one stressful moment ruin your entire day? while one beautiful moment disappears almost instantly.
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Why does your mind hold on to worry long after the problem is gone?
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Here's the surprising answer.
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Your brain remembers what you experience most often, And whether you realize it or not, you're teaching it every single day.
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Today, I'll show you six simple habits that slowly train your brain to feel calmer, happier, and more emotionally resilient.
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Not by changing your life overnight, but by changing what your brain learns every day.
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Most people spend years trying to change their circumstances, when what really needs training is the brain that's experiencing them.
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Your habits quietly shape how your brain responds to everyday life.
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what it remembers and eventually what feels normal.
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That's why small daily actions can change far more than your routine.
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they can slowly change the way your brain responds to life.
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Let's start with the first habit.
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Habit 1: Train your brain to catch the good before it misses it.
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Imagine watching a beautiful sunset.
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For a moment, everything feels peaceful.
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But only a few minutes later, your mind is already thinking about tomorrow's problems.
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Sound familiar?
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Your brain naturally gives more attention to potential problems than pleasant experiences.
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Psychologists call this the negativity bias.
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It helped our ancestors survive dangerous environments, but today, it often causes us to overlook the moments that actually make life enjoyable.
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Here's a simple habit: Whenever something good happens, don't immediately move on.
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Pause for just a moment.
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Take one slow breath.
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Let yourself fully experience it.
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Maybe it's finishing something difficult a genuine laugh, a kind message, a quiet morning, or simply realizing, "I'm okay right now."
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Those few extra seconds matter because whatever consistently holds your attention becomes easier for your brain to notice again.
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Over time, your mind slowly shifts from automatically searching for problems to naturally recognizing moments worth appreciating.
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And that changes far more than your mood.
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It changes what your brain expects life to look like.
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But happiness isn't only shaped by what you notice.
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It's also shaped by what you believe you've accomplished.
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Habit two.
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Let your brain see your progress.
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Here's something most people rarely do: they notice every mistake, every delay every goal they haven't reached yet.
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But they almost never stop to recognize how far they've already come.
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Think about yesterday.
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You probably solved problems, made decisions, helped someone, or kept a promise to yourself.
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Yet your brain likely skipped past all of it and focused on what still wasn't finished.
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When that becomes a daily pattern, your mind quietly learns one message: "Nothing I do is ever enough." Instead, try this.
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Before you go to bed tonight, ask yourself one question: What is one thing I did well today?
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Not perfectly.
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Just well.
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Maybe you stayed patient.
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Maybe you exercised.
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Maybe you finally started something you'd been avoiding.
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Whatever it is, don't dismiss it.
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Let yourself acknowledge it for a few seconds.
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Research in positive psychology suggests that regularly recognizing progress can strengthen well -being and resilience over time.
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Small winds may feel ordinary but to your brain, they're evidence.
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evidence that you're growing, evidence that you're capable, and evidence shapes what your brain believes is possible tomorrow.
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Before we continue, tell me, which habit has surprised you the most so far?
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Habit one or habit two?
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Don't just think about it.
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Leave your answer in the comments.
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I'm always curious which idea connects with people the most because the next habit explains why one everyday behavior quietly steals happiness,
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without most people ever noticing it's happening.
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Habit 3: Stop treating every discomfort like a danger.
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Think about the last time something didn't go as planned.
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A message wasn't answered.
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Someone sounded a little different than usual.
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You made a small mistake.
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How quickly did your mind start imagining the worst?
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For many people, the problem isn't the situation itself.
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It's how quickly the brain labels uncertainty as danger.
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When everything feels like a threat, it's almost impossible to feel at peace.
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So here's a habit that's surprisingly powerful: The next time something makes you uncomfortable, Don't rush to explain it don't immediately assume the worst.
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Instead, ask yourself one simple question: What else could this mean?
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Maybe they're just busy.
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Maybe you're missing part of the story.
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Maybe this moment isn't as important as it feels right now.
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That one question interrupts the brain's habit of jumping straight to negative conclusions.
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And over time, it teaches your mind that uncertainty doesn't always mean something is wrong.
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The more often you practice that, the easier it becomes to stay calm.
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even when life doesn't give you immediate answers.
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But feeling calmer isn't the finish line.
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because one everyday mindset quietly decides whether your brain keeps growing or stays trapped in the same patterns.
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Habit 4: Stay curious instead of certain.
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Think about the last time something didn't go the way you expected.
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What's your first reaction?
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This always happens.
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I'm just unlucky.
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I'll never get better.
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Our brains love quick conclusions.
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They save energy.
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but they also stop us from seeing new possibilities.
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Curiosity does the opposite.
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It keeps the brain flexible.
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Instead of asking, "Why am I like this?" try asking, What can this teach me?
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Instead of "I can't do this," try "I can't do this yet." It sounds like a small change,
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but questions keep your mind open in a way that conclusions never can.
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Over time, curiosity becomes a habit.
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And when your brain expects growth instead of defeat, setbacks stop feeling like proof that you failed.
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they become part of learning.
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Before we move on, here's something to remember.
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You don't have to master every habit in this video.
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If just one of them becomes part of your daily life, your brain begins to change.
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That's how lasting change happens.
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not through one big decision, but through one small habit repeated again and again.
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Now, the next habit may be the most important one yet.
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Because it isn't about what happens around you, it's about the voice your brain hears more than any other.
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Habit 5: Change the way you speak to yourself.
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Imagine your closest friend makes a mistake.
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Would you tell them, "You're a failure." You never do anything right.
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What's wrong with you?
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Probably not.
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But many people say those exact things to themselves every single day.
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The strange part is, your brain doesn't ignore those words just because they're coming from you.
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It listens.
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Research on self -compassion has shown that people who respond to themselves with understanding after setbacks tend to recover more quickly, and are more willing to keep trying.
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So the next time you make a mistake, pause before your inner critic takes over.
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Instead of asking, "Why am I so bad at this?" ask, What would I say to someone I care about?
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then give yourself that same answer.
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Being kind to yourself doesn't lower your standards.
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It makes it easier to keep moving forward.
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And over time, your inner voice becomes something that supports your growth.
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instead of standing in its way but even a kinder inner voice isn't enough on its own.
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Because happiness isn't created by one perfect day.
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It's created by what you do when nobody is watching.
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Habit 6: Let small actions become your identity.
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Most people wait until they feel different, before they start living differently.
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But your brain doesn't build identity that way.
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It builds identity from evidence.
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Every small action becomes a vote for the person you're becoming.
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Read one page and you're becoming someone who learns.
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Take one short walk and you're becoming someone who takes care of their health.
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choose patience instead of anger, and you're becoming someone who stays calm under pressure.
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None of those actions seem life -changing on their own, but your brain doesn't measure one moment.
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It notices patterns, and patterns slowly become identity.
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That's why lasting happiness rarely comes from one big breakthrough.
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It grows from hundreds of ordinary choices that quietly tell your brain, this is who I am now.
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One small action, repeated often enough, can completely change the way you experience your life.
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If this video helped you see your mind in a different way, don't let these ideas end here.
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Give this video a like if you found it valuable.
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And if you're ready to keep building a calmer, happier, and stronger mind, subscribe and join us.
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Every week, we'll explore simple psychology, practical habits, and the science behind lasting change.
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Now here's one final challenge.
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Don't try all six habits tomorrow.
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Choose just one.
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Practice it for the next seven days.
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Because every repetition is teaching your brain who you are becoming.
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本课的词汇与口语要点
这节 B2 级别的口语课以视频“6 Habits That Physically Rewire Your Brain For Happiness”为素材。 视频中反复出现的词有：brain, habit, instead, moment。 这段视频共有 143 个句子、1496 个单词可供跟读。 讲话部分时长为 9:12。 说话人语速自然，每分钟约 163 个词，接近日常对话。 84% 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 |
|---|---|---|
| quietly 副词 | /ˈkwaɪ.ɪt.li/ | 悄悄地, 安靜地 /安静地 |
| curiosity 名词 | /ˌkjʊɹ.iˈɑ.sə.ti/ | 好奇, 好奇心 |
| pause 名词 | /pɔːz/ | 停頓 /停顿, 暫停 /暂停 |
| uncertainty 名词 | /ʌnˈsɜːtənti/ | 不确定性 |
| ancestor 名词 | /ˈæn.sɛs.tɚ/ | 祖先 |
| repetition 名词 | /ˌɹɛp.əˈtɪʃ.ən/ | 重複 /重复 |
| overlook 动词 | /ˈoʊ.vɚˌlʊk/ | 俯瞰, 俯视 |
| resilience 名词 | /ɹɪˈzɪl.ɪ.əns/ | 弹性, 韧性 |
| interrupt 动词 | /ˌɪntəˈɹʌpt/ | 打斷 /打断, 插嘴 |
| unlucky 形容词 | /ʌnˈlʌki/ | 不幸, 不走運 /不走运 |
| discomfort 名词 | /dɪsˈkʌmfɚt/ | 不適 /不适, 不安 |
| circumstance 名词 | /ˈsɝ.kəmˌstæns/ | 情況 /情况, 狀態 /状态 |
| psychologist 名词 | /ˌsaɪˈkɑl.ə.d͡ʒɪst/ | 心理學家 /心理学家 |
| breakthrough 名词 | /ˈbɹeɪk.θɹuː/ | 突破 |
| dismiss 动词 | /dɪsˈmɪs/ | 解僱 /解雇 |
视频中出现的短语动词
| 单词 | 释义 |
|---|---|
| take over 动词 | 接管, 接手 |
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：
- Why can one stressful moment ruin your entire day?
- Let's start with the first habit.
- How quickly did your mind start imagining the worst?
- What's your first reaction?
- What's wrong with you?
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 | you've accomplished · haven't reached · they've already come |
| 定语从句 who / which + 从句 — 补充说明人或事物 | people who respond · someone who learns · someone who takes |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | isn't only shaped · wasn't answered · isn't created |
需要注意的发音
说话人用了 52 次缩略和弱读形式，例如 you're, don't, isn't。请按听到的简短形式来说。
- “th” 音: breakthrough /ˈbɹeɪk.θɹuː/, strengthen /ˈstɹɛŋ(k)θən/
- “sh” 和 “zh” 音: repetition /ˌɹɛp.əˈtɪʃ.ən/, compassion /kəmˈpæʃ.ən/, emotionally /ɪˈməʊʃənəli/, accomplish /əˈkɑm.plɪʃ/, patience /ˈpeɪ̯.ʃəns/
- 长单词——注意重音位置: curiosity /ˌkjʊɹ.iˈɑ.sə.ti/, uncertainty /ʌnˈsɜːtənti/, negativity /ˌnɛɡ.əˈtɪ.vɪ.ti/, repetition /ˌɹɛp.əˈtɪʃ.ən/, resilience /ɹɪˈzɪl.ɪ.əns/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: negativity /ˌnɛɡ.əˈtɪ.vɪ.ti/, overlook /ˈoʊ.vɚˌlʊk/, overnight /əʊvə(ɹ)ˈnaɪt/
- 词尾辅音 — 要读清楚，后面不要加元音: setback /ˈsɛtbæk/, pause /pɔːz/, resilient /ɹɪˈzɪl.jənt/, overlook /ˈoʊ.vɚˌlʊk/, resilience /ɹɪˈzɪl.ɪ.əns/
- /r/ 和 /l/ 的区别: resilient /ɹɪˈzɪl.jənt/, resilience /ɹɪˈzɪl.ɪ.əns/, stressful /ˈstɹɛsfəl/, surprisingly /səˈpɹaɪzɪŋli/
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 quietly, curiosity, pause 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。