跟读练习: 8 Habits That (quickly) Changed My Life - 通过视频学习英语口语

选择练习模式

每种模式都会打开全屏练习室。

338 句

如果句子过短或过长，请点击 Edit 进行调整。

One week, that's all it took for these eight habits to completely change my life.

And before that week, I was stuck.

I was tired, unmotivated, and I felt like I was going nowhere.

And I had all these big dreams and goals, but my actions reflected more of a Bart Simpson than a Ben Franklin.

Eat my shorts!

Whether you're struggling with, like, energy or focus or just getting stuff done, these eight habits can change your productivity, your energy, and your output.

So I'm gonna give you the toolkit, everything you need with these eight habits to have more energy,

have more focus, to learn properly and to have the impact you wanna have on the world.

So daily writing like clarifies the day, removes like junk from my brain and generally sets me up for success like nothing else ever does.

And you can write whatever you want for like five to ten minutes every morning in a journal.

That's all you need to do.

Like Ben Franklin would set goals, reflect on personal virtues, and evaluate his progress every single day in his journal.

Stephen King writes 2,000 words a day no matter what and he says, amateurs sit and wait for inspiration and the rest of us just get up and go to work.

And one piece of evidence, students that had a daily morning gratitude journal, literally just writing two things in the morning that they were grateful for every morning,

had higher test scores, life satisfaction and happiness by just writing these two things of gratitude in a journal.

So how can you take action?

Buy a lovely journal, the nicest one you can see on Amazon.

I like the lectern or whatever they're called and the Muji 0.5 pens.

I love those things.

And just take five minutes, put it in your calendar every single morning to write anything you want in a journal.

I like to do a one, two, three strategy.

So one is just a brain dump.

So I literally just write whatever's on my brain, whatever I'm thinking, whatever I'm anxious about.

Two is just two big goals for the day and three is three things I'm grateful for.

Like this is like so easy, takes me four minutes and it's like just again changed my life.

So recently I've picked up trail running

and I realized it's an amazing combination of three things that if I do in the morning is like a superpower, right?

It's nature, it's sunlight, and it's exercise right away in the morning.

Challenging exercise in the morning will without a doubt make my day better no matter what.

So researching for this video, I kind of went down a Peter Atiyah rabbit hole.

So if you don't know him, he's just this like doctor that does really good research on longevity and health span, which is basically like how good your life is, not how long you live,

but how good the life is that you're living.

And basically he says exercise has a more significant impact on health span, that's quality of life and lifespan, length of life than anything else.

And finally he says the stronger you are, the lower your risk of death.

There is no drug that even comes close to the benefits of exercise for your life.

But what can you do?

Well, this is really hard to advise on.

Talk to your doctor, visit Peter Ortiz's website, but really if you're hitting 300 minutes of exercise, like that's amazing.

If you can hit 300 minutes of exercise a week, like you're going to feel so much better.

If you read for even an hour a day, it quickly puts you in the top 10% of all people, right?

No one does this.

Most people read about 10 minutes a day, right?

But so Warren Buffett actually quintuples, and that means just five times my reading, reading about 500 to a thousand pages a day.

And here's a quote from Charlie Munger.

He says, in my whole life, I have known no wise person who didn't read all the time.

None.

Zero.

And the superpower here is twofold.

The act of reading builds focus abilities, writing abilities, and and just like brain abilities, right?

And the secondary benefit is this knowledge you get from reading.

So take action, right?

So I would read a book for at least 30 minutes a day if you can, and something that interests you.

It doesn't need to be fancy.

It can be sci-fi.

It can be fantasy.

It can be anything.

Just the act of reading is so beneficial.

Try and hit 30 minutes a day.

I aim for two hours a day.

So the fourth thing you want to do is only have one 30-minute window of using your phone every single day.

If you spend four hours a day on your phone, by the end of that week, that's one full day.

So 24 hours a day that you've dedicated to looking at this screen.

Imagine if you suddenly gained 24 hours every single week.

What could you do?

You could do some crazy stuff.

You could read a lot.

You could learn programming.

You could learn a new language.

You could spend more time with your family.

You could do anything you want.

It's just like mind-blowing.

24 hours a week, or for most people, 5 to 10 years of 24 hours a day, right?

365 days a year on your life by just reducing your

phone time from four hours a day to 30 minutes a day.

So what do I do?

I go on about this in a previous video and I'll link it somewhere around here.

But basically I put my phone in one spot I only allow myself to look at

that phone for like 15 minutes a day and then otherwise I just don't look at it

So step number five is to learn the foundations much better

than everyone else the best students I know learn the basics better than anyone They understood

that information better than anyone else and then they were able to transform

that in a way that kind of fit their goals There was very little

if any memorization just true understanding and

if you look at this Bloom's taxonomy of kind of the learning thing It starts with remember understanding applying analyzing evaluate.

I really only think for school, right?

You need to understand maybe level two and level three maybe level four maybe

that analyze But if you can understand

and apply at a really high level You're gonna beat 95% of all other students

everyone learning these things

because no one takes the time they all think they need to get to

that memorization stage so they can score well on the test

but if you actually take a step back

and understand the basics you'll be able to do things with the information

that no one else can do

so I would really focus a lot on level 2

and level 3 of course you need to remember it right

but level 2 and level 3 are

so magically transformational like it's crazy like my favorite teachers in

the world the smartest people in the world are all

100

so good at number two and number three they could teach it to a five-year-old right

101

because they're just so good at that base of the pyramid

102

and so what can you do to build the foundations well first of all figure out what's interesting to you

103

if you don't know what's interesting to you I would start with like the big categories of things

104

so what are the big categories of things well I have a huge list

105

but I think it's like physics biology chemistry history economics computer science philosophy,

106

sociology, ethics, linguistics, like all these big things, right?

107

And what I actually did is I went through all these things and I said, okay, what are some easy beginner books?

108

And then what are some books that you can listen to that are like the foundational tomes, right?

109

That's what you want to work towards.

110

That's where this knowledge was started from.

111

This is what the people like maybe 500, 1,000, 100 years ago were using to build this knowledge.

112

And when you can understand these foundational like textbooks, right?

113

You're just like, you're on another level.

114

It's like not you're just like top percentile, new human, another level, like change it like you're just there.

115

Right.

116

So what I would do is go through all of those.

117

Pick one.

118

I think my favorite place to start would probably be physics.

119

Physics is so cool.

120

But pick one of those and say, OK, I'm going to read six easy pieces by Richard Feynman.

121

Really easy book, really entertaining book.

122

And then I'm going to try to look at the Principia by Newton.

123

See what I can read there.

124

There's going to be words you don't understand there.

125

Right.

126

But eventually over time, you'll look up these things, learn these things, and eventually you'll be able to pick up any book, read it and figure out your way through it.

127

It's just a great way to learn.

128

This foundational knowledge is so like game changing.

129

I can't emphasize it enough, but we got to go on.

130

We got to keep going.

131

Remember, pick one of those and go to it.

132

Okay.

133

Tip number six is work on something excitingly ambitious.

134

Now I stole this from Paul Graham and he said, basically you need to work on something excitingly ambitious, right?

135

And The other thing is, why is everyone so goddamn realistic?

136

It's just no fun.

137

Think big here.

138

You need to work on something that's going to change your life.

139

This is how this week is going to be awesome, right?

140

You just work on something that's going to change your life.

141

The funny thing is that most people are being way too realistic.

142

They're just putting themselves in a box, right?

143

When you want something, the whole universe conspires to help you achieve that thing.

144

And that's from The Alchemist, which is one of my favorite books.

145

But it really is true.

146

the past six months, like my life has changed, like through basically a bunch of stuff, like these big visions, these big goals that I put out there.

147

And like, because I've had these, my life has changed.

148

It feels like our odds of dreaming about these big things dwindle, like as we get older and why they shouldn't, even at a young age, people are being told to be realistic.

149

And I wish they were being told to be realistic a lot less.

150

This is a long quote from Paul Graham, but, but please, please stick with me.

151

Okay.

152

Develop a habit of working on your own projects.

153

Don't let work mean something other people tell you to do.

154

If you manage to do great work one day, it will probably be a project on your own.

155

It may be within some bigger project, but you'll be driving your part of it.

156

What should your projects be?

157

Whatever seems to you excitingly ambitious.

158

As you grow older and your taste in projects evolves, exciting and important will converge.

159

At seven, it may seem excitingly ambitious to build huge things out of Lego.

160

and then at 14 to teach yourself calculus.

161

Till at 21 you start to explore unanswered questions in physics, but always preserve excitingness.

162

Always preserve excitingness.

163

There's a kind of excited curiosity that's both the engine and the rudder of great work.

164

It will not only drive you, I'm getting, I'm just like getting, this is such a good essay.

165

It will not only drive you, but if you let it have its way, will also show you what to work on.

166

What are you excessively curious about?

167

Curious to a degree that would bore most other people.

168

That's what you're looking for.

169

Once you've found something you're excessively interested in, the next step is to learn enough about it to get you to one of the frontiers of knowledge.

170

Knowledge expands fractally and from a distance its edges look smooth.

171

But once you learn enough to get close to one, they turn out to be full of gaps.

172

This is just like I'm like tingling reading this because it's so good.

173

And basically what he's saying here is you need to constantly follow what's inside of you.

174

What's so exciting to you?

175

What's such an ambitious project that is just driving you towards that thing?

176

Let that childlike curiosity pull you towards those things.

177

This is why I quit medicine.

178

And this is why I'm doing this and a bunch of other things

179

because I know I'm going to do the best work in the world, make the biggest impact on the world when I'm doing things like this, things that excite me.

180

You need to follow that inner child.

181

You need to follow that passion and you will change the world.

182

And the other thing is once you start to learn, he's saying this thing, once you see, once you're far away, it looks like everything's close together.

183

But once you start to come up close, you realize actually there's a lot of broken things here.

184

There's a lot of gaps to this knowledge.

185

I'm seeing the edges here.

186

I'm seeing the places where I can make an impact where the frontiers are.

187

Okay, so it's just like I just love it so much.

188

The problem is I can't tell you what that thing is, right?

189

I can't tell you what the thing is.

190

I don't know what the thing is.

191

I'm still trying things out to figure out what the thing is and that's exactly what you need to do.

192

You need to figure out what that thing is.

193

For example, recently like I've picked up programming like I love it.

194

I love trying new things working on new things making mistakes

195

like I'm not gonna be the best programmer in the world, right?

196

But I love building stuff.

197

Maybe this is my thing.

198

I don't think it is, but maybe it is.

199

And again, these ideas, these passions, these thoughts can change, right?

200

So if we use his essay, for example, when I was seven, I wanted to be a doctor.

201

When I was 14, I was into engineering and science.

202

When I was 21, I was trying to build the next way to monitor your health through these electrical systems

203

and stuff like that.

204

But then I realized I needed to go to medical school.

205

So I went to medical school, and in medical school, I realized, hey, I actually really like solving challenging problems and putting stuff out in the world and helping people, right?

206

So maybe that's going to be a resident.

207

But now I figured out that, hey, it's not actually being a clinical doctor.

208

It's maybe building stuff that are going to help people around the world in kind of a health way.

209

And it's still changing, right?

210

It can still change.

211

But I'm just trying to follow like my inner curiosity, the thing that I'm excitingly ambitious about.

212

What are you so excited about?

213

What are you, where does your curiosity drive in you?

214

Now, the argument here, I'm just talking so fast because I'm so excited, is that, hey, I'm so busy with my normal life.

215

Here are some counterpoints for you, right?

216

So, Mary Curie won a Nobel Prize in Physics

217

and Chemistry for her work with Radioactivity and Chemistry while being a solo mother of two.

218

And oh yeah, she raised her kids so well that one of those kids went on to actually win a Nobel Prize.

219

Abraham Lincoln was born into extreme poverty.

220

However, he still was one of the most revered presidents made the biggest impacts on American society

221

because he found the thing that drove him.

222

So, take action here.

223

How can you take action?

224

Think of something insanely exciting that you want to do.

225

What could you spend the next 48 hours on

226

and just like not sleep and just like do it do it do it

227

because you're so excited about it This could be the thing Seriously think hard about this.

228

This could this one thing could change your life right now Think hard about the thing that you're so excited about that.

229

You're so curious about and go do it

230

Okay tip number seven is we need to quantify our inputs number before six was like really exciting really passionate

231

We did get a little bit more realistic here and get a little bit more like functional.

232

So we built the vision above right like what's so exciting for us what we want to do.

233

How do we actually track how that works?

234

How are we going to get more done in a week than we've done like in the past year?

235

So simply you need to just add a quantifiable number and have regular times when you check on that quantifiable number.

236

So for me I just read the 12 week year right basically

237

and at the end of every week I'm quantifying kind of my percentage of goals that I had.

238

This has changed my life in a month already by the way if you hit these quantifiable goal numbers, then you'll be able to measure, okay, 60%, not so good.

239

What am I doing?

240

What's going wrong?

241

85%, pretty good.

242

That's like a sweet spot.

243

100%, I'm getting too much done.

244

I'm not setting my goals high enough.

245

I need to kind of make things more challenging for me.

246

I'm not saying you need to measure every single thing in your life, but the things that are important, things that are aligning with these vision, it'll help you so much to measure.

247

You probably have something that you would benefit from measuring that you're not measuring.

248

Like for example, for me, like it's measuring kind of the number of hours

249

that I actually do this or the number of weight I lift in the gym, right?

250

Because then I can know, okay, I need to lift this much weight or this much weight, right?

251

Quantifying these things can really help you focus on the inputs, the inputs into the system.

252

And the classic mistakes are like three phrases like, oh, I'll figure it out by then.

253

Oh, I'll definitely have enough.

254

Or, you know, I can eyeball it.

255

If you hear yourself saying all those expressions, like you're wrong.

256

Don't do that.

257

Quantify it with like a written down number, right?

258

And I've failed from this many, many times.

259

If you have any questions about this, you can just ask my family about the famous butternut squash soup disaster of 2016 during Thanksgiving doing.

260

I'll show you one of my examples and you'll see

261

that I've actually scheduled out all these individual things that I want to do.

262

Even my haircut, even exercising, even like when I'm going to go to the gym and stuff like that.

263

When I'm going to do coffee.

264

Because it's so important for me to quantify these goals and get them in the calendar and do them.

265

Then at the end of the week, based on the number of things like the goals I set with these hourly goals, I quantify them with a percentage.

266

So what can you do?

267

Really just measure it.

268

If you measure it, you can fix it.

269

So the eighth habit you should build to change your life in one week is pretty much ignore the outputs.

270

So I know I talked about before about stringently checking on the inputs and measuring the inputs and everything like that.

271

So really don't focus on the outputs that much.

272

The outputs shouldn't be your focus.

273

The inputs are what matters.

274

So your goal might be a monetary amount, a certain weight, a certain amount of followers, a certain school admission, a certain grade, right?

275

But focusing on only the output is kind of a bad way to do it.

276

It's almost like a surefire way to fail.

277

The equation for this output is highly complicated.

278

So it's everything we're inputting multiplied by the way people are feeling, the fluctuations in the market,

279

the strange happenstances of the world, the weather, random chance.

280

There's a lot of stuff going on that we just don't have control over.

281

So you shouldn't really worry about that stuff that much.

282

Focus on your input into the system, not all this random junk that you really can't control.

283

For example, for YouTube and making content and stuff like that, my number one goal is is to make cool stuff and share it with people so it helps their lives.

284

Like that's it.

285

It's like really general, really like cliche, but it's what I focus on doing in these videos.

286

Just helping you out, making sure you have a better life

287

and making sure you're hopefully a little bit happier and more productive or successful in whatever you wanna do.

288

That's all I care about.

289

So what I don't focus anymore on are likes, number of subscribes, revenue I get from things.

290

I really just focus on making cool stuff and sharing it with people, like that's it.

291

The quick small caveat here is that I do spend maybe 5% of my time checking on the outputs here, right?

292

Because we might need to course correct.

293

We might need to move in a different direction if kind of we're doing all the inputs right, but the outputs are changing, right?

294

And the only reason we do this is because maybe our inputs are affecting the outputs, right?

295

For example, like if I'm trying to put on weight, right?

296

Which I've actually been trying to do.

297

So if I've been trying to put on weight recently, right?

298

And I think I'm doing all the inputs correctly, right? calorie counting, exercising, like all this kind of stuff,

299

but I'm not actually gaining weight after like six months to a year of like doing this.

300

I need to go check on the inputs again, right?

301

Because maybe my calorie counting is wrong, or maybe I have a health thing going on.

302

I actually did do this recently, and I found out like I'm just not tracking calories properly.

303

Like that's it.

304

And it says in the Bhagavad Gita, you are not entitled to the fruits of your labor, only the labor itself.

305

I love that quote.

306

So overall, what can you do?

307

Instead of being attached to external motivators for what you're doing, how can you affect the input into the system?

308

How can you have the best possible inputs and do it consistently and your life will be changed?

309

Okay, bonus, extra special bonus tip.

310

You thought it was eight tips?

311

It's nine tips.

312

Bonus tip.

313

Tip number nine, change your life in one week by going to work in coffee shops.

314

Now, it's not as big and dramatic as this other thing, but this is what I've been doing for the past six months to a year and it's changed my life.

315

I'll spend, you can see in my schedule, right?

316

I'll spend maybe like two, three, four hours in a coffee shop, working on the most important thing I need to work on in the morning, put in the headphones, open up the computer.

317

I don't know.

318

It's something about the minimalism of only having this computer, only having the coffee, having the people around me working and talking that makes me just like focus.

319

I think it's because the same reason I like going to public gyms.

320

It's almost like the peer pressure of like working in front of other people.

321

Okay, so that's it.

322

So to change your life in one week, write daily for five minutes.

323

Wake up early and exercise.

324

Read at least 30 minutes a day.

325

Max your phone time at 30 minutes a day.

326

Most of us are spending three hours and a half, four hours on our phone a day.

327

Learn foundational knowledge.

328

Work on something excitingly ambitious.

329

Quantify and care about the inputs.

330

Mostly ignore the outputs.

331

And check out a coffee shop.

332

But that is it.

333

I hope this helps you.

334

These things, like, really, they've changed my life.

335

So I just was so excited to share them with you because I finally put into perspective, like, all the things I think I've been doing recently that have just made me,

336

like, do more and like happier and more successful than I've ever been in my entire life.

337

But that is it.

338

Thank you so much for watching and I will see you on the next one.

下载应用

流利口语所需的一切

AI 发音评分逐句打分

音标练习掌握每个音

词汇学习建立你的词库

词汇游戏边玩边学

扫码

Download on theApp Store Get it onGoogle Play

📺 同频道

Why I'm able to study 70+ hours a week and not burn out (how to stay efficient)

Daily ConversationUniversity Students

Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)

Business EnglishDaily ConversationUniversity Students

✨ 推荐视频

72 句

你能学到什么

这段视频不仅能帮你了解实用的生活习惯，还能提升英语听力和口语能力。你会学到如何听懂自然的口语表达，比如连读和弱读，同时还能模仿母语者的节奏和重音，让你的英语口语更流畅。通过练习影子跟读法（shadowing），你能快速掌握日常对话中的表达技巧，轻松应对各种交流场景。

注意这些发音现象

视频中存在不少连读和弱读现象，比如“that's all”会连读成/ðæts ɔːl/，“like a”会弱读成/laɪk ə/。此外，“gonna”“wanna”等口语化表达也很常见，它们分别是“going to”和“want to”的缩写，发音更简洁。这些发音技巧能让你的英语听起来更地道，建议多听几遍并模仿。

像母语者一样表达

要模仿视频中说话者的节奏和重音，关键是抓住句子的核心信息。比如“One week, that's all it took for these eight habits to completely change my life.”这句话中，“one week”“eight habits”“completely change”是重音所在，需要重读。同时，注意句子的停顿，比如在“and before that week, I was stuck”中，“and”后有短暂停顿。你可以使用shadowing site进行练习，跟着音频逐句跟读，感受母语者的语速和语调。坚持练习，你的英语口语会有明显进步。

想要提高英语发音，影子跟读法（shadow speak）是非常有效的方法。通过反复模仿视频中的对话，你能逐渐掌握正确的发音和语调，提升英语口语练习的效果。不妨试试shadowspeak，每天花10-15分钟，你会发现自己的英语表达越来越自然。

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
现在完成进行时 have/has been + -ing — 以前开始、现在仍在继续的动作	I've actually been trying · I've been trying · I've been doing
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 picked · have known · you've dedicated
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	was stuck · was started · being told
定语从句 who / which + 从句 — 补充说明人或事物	span, which is · person who didn · Alchemist, which is

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 →

跟读练习: 8 Habits That (quickly) Changed My Life - 通过视频学习英语口语

选择练习模式

下载应用

Why I'm able to study 70+ hours a week and not burn out (how to stay efficient)

Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)

How to Change Your Life in 5 Minutes a Day ⏱

I kept a journal for 42 years and this is what happened

How I became DISGUSTINGLY DISCIPLINED and got my dream life (you can too)

I’m Begging You: Replace Scrolling With These Habits

6 Habits To Transform Your Life | The Tommy Podcast | Episode 13

7 Simple (and EASY!) Habits for Better English Speaking

8 Tiny Japanese Habits That Will Transform Your Life Forever

How to change your life by journaling in 2026

The One Choice That Will Determine Your Next 5 Years

Ten Little Habits to Change Your Life in One Month

If I Was a Student Again, I'd Do This

你能学到什么

注意这些发音现象

像母语者一样表达

视频中的语法

什么是跟读法？