跟读练习: A Practical Walkthrough & Answering Your Questions About Interstitial Journaling - 通过视频学习英语口语
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Hello!
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So most of you, maybe even all of you who are watching this video, probably found me through my interstitial journaling video.
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The fact that that one reached so many people, I'm still a little shocked, but also genuinely grateful.
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Thank you for being here, really.
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A lot of you told me that the video was helpful
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and some of you said that you've been doing a version of this for years without having a name for it, which I loved hearing.
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But there were also some points that felt unclear for some people.
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Not questions exactly, more like points of confusion or moments where you weren't sure how this actually works in real life.
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In the first video, I mostly talked about the method.
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I showed my notebook, but I didn't really show how I use it moment to moment.
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So this video is a follow -up, not to complicate the method, but to make it more practical and hopefully easier to understand and use.
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Today, I'll answer some of the common questions that people left on
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that video and i'll also show how i use interstitial journaling
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while tackling something i personally find overwhelming
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so the task i picked for today is my wardrobe
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i've been wanting to organize it for a very long time
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and i haven't been able to start it's one of those tasks
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that just leaves in your head is too big even though logically you know
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that it's not that serious i am not organizing my whole wardrobe today i already know that that's unrealistic stick for me.
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I'm doing one shelf and that's it.
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And please don't judge the mess.
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Now this is where interstitial journaling starts.
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I take my notebook and the first thing I do is not plan.
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I don't motivate myself.
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I don't hype myself up.
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I simply ask what did I just do and I write that down with a time.
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Then if I want to I add context.
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Not because I have to but because it helps me.
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This part is important.
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I'm not shaming myself or forcing positivity.
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I'm just naming what's true.
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Then I ask the second question.
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What is the smallest next step that I can tolerate?
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Not the whole task, not even organize the shelf, just the next physical movement.
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And I write that.
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open the wardrobe that's it then i do that i open the wardrobe and then i write again opened the wardrobe
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so this part of my wardrobe is basically made up of old clothes home clothes some random pieces that I never wear,
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small items and things I just shoved here to get them out of sight.
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A little hiding spot for them, which means it gets very very messy.
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I probably should get rid of a lot of it, but that's not today's task.
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Today I'm just gonna organize and fold everything and that's it.
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Now the next tiny step becomes obvious. And I do that.
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Great, lovely.
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Then we start folding.
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At this point, something usually happens.
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Once I'm a few minutes into the task, my body is already moving, and the task is no longer theoretical.
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So I often just stop writing every single step and just continue.
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um so So
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finished!
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I also did the shelf below, why not?
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And when I'm done I come back to the notebook.
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and then I mark the transition.
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Next, get a snack.
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This helps my brain close the task and move on without drifting.
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so the other question was when do you write before
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or after and the short answer is both you write after you notice
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that you've arrived somewhere physically or mentally and before the next tiny action
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if you're stuck you're not really documenting your life you're just creating bridges between moments.
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Where's my snack?
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Another question was, how do you know what to do next?
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I think this question comes from the assumption that interstitial journaling is some kind of planning system.
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It's really not.
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You don't need to know your whole plan and you don't need to think ahead.
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Actually, trying to figure out everything in advance is usually what makes things harder, especially if you already struggle with starting.
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When I write an entry, I'm not asking myself what should i be doing with my life right now most of the time
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when i write down what i just did the next step becomes obvious on its own
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if i write set down in front of the wardrobe
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then it's pretty clear what comes next i don't need to plan it i just see it
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and if i don't see it that's also information it usually means the task still feels too big
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so i make the next step smaller
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and there's no pressure to get it right if the next step you wrote doesn't happen it's fine
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You just write again what you actually did and from there you find the next tiny step and that's the whole loop.
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And a couple of people asked where my notebook is from.
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I honestly don't know.
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I got it from a tiny local shop for very very cheap and it has no brand name.
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And actually the notebook doesn't matter.
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Don't get influenced by me to buy some new notebook that looks like this.
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What does matter is accessibility.
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I recommend something small because it's easier to keep near you and it feels less intimidating to actually use.
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But you can also use a whiteboard or a big sticky note on your fridge.
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You can write in a notes app or write on your laptop if you're there all day.
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I personally do this on my laptop very often.
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Same method, different formats.
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I actually recommend trying different ways of doing it, adjusting and then dropping parts that don't work.
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This only works if it fits your brain.
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Another question was do you write a to -do list?
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Not really.
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I don't make a traditional to -do list because my brain tends to rebel against them.
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What I usually do in the morning is more like a brain dump
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and that's not a list that I have to obey.
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It's just me emptying my head onto the page so that it stops buzzing.
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And during the day tasks naturally emerge from that. so
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and another thing a couple people said was i don't switch tasks
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i procrastinate i can't start i guess this is the most important part.
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If you can't start, don't start by trying to start.
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Start by writing what you're already doing.
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For example, watching YouTube videos about cats.
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I know I'm avoiding starting my task.
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Then ask yourself, what is the smallest thing I could do next?
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Not start the task, something smaller.
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Maybe it is, next, open my notebook.
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Then you do that.
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Then you write, opened my notebook.
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That matters because now you have proof that you did something.
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You moved.
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You are capable of movement.
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From there, the next tiny step becomes visible.
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This is how it pulls you out.
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Not by force, but by momentum.
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If your phone is already in your hand, do it there.
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If the notebook is near you, use that.
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Reduce friction as much as possible.
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So, the core of interstitial journaling is this.
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You write down what you did, even if it feels stupid, even if it feels tiny, even if it is something unproductive.
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Seeing evidence of action changes how your brain perceives itself.
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Then often, but not always, you add one tiny next.
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Not for every entry, not perfectly, just enough to keep moving.
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If this method helped you, I'm really glad.
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If parts of it don't work for you, that's okay too.
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Take what helps and leave the rest.
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And if you want, tell me in the comments, have you adapted this for yourself?
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Thank you for being here and watching this video, and I'll see you next time.
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Bye!
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本课的词汇与口语要点
这节口语课以视频“A Practical Walkthrough & Answering Your Questions About Interstitial Journaling”为素材。 视频中反复出现的词有：write, task, notebook, step, wardrobe。 这段视频共有 123 个句子、1334 个单词可供跟读。 讲话部分时长为 9:43。 说话人语速平稳，每分钟约 137 个词，很适合跟读。 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 15 个值得学习的单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| notebook 名词 | /ˈnoʊtˌbʊk/ | 筆記本 /笔记本, 本子 |
| organize 动词 | /ˈɔɹɡənaɪz/ | 組織 /组织 |
| shelf 名词 | /ʃɛlf/ | 架子 |
| laptop 名词 | /ˈlæp.tɑp/ | 手提電腦 /手提电脑, 手提計算機 /手提计算机 |
| fold 动词 | /ˈfəʊld/ | 摺 /折, 折疊 /折叠 |
| cloth 名词 | /klɒθ/ | 布, 布料 |
| snack 名词 | /snæk/ | 零食, 小吃 |
| practical 形容词 | /ˈpɹæk.tɪ.kəl/ | 使用的, 實用 /实用 |
| format 名词 | /ˈfɔːɹ.mæt/ | 格式, 開本 /开本 |
| shock 名词 | /ʃɔk/ | 衝擊 /冲击 |
| transition 名词 | /tɹænˈzɪʃ.ən/ | 過渡 /过渡, 轉變 /转变 |
| helpful 形容词 | /ˈhɛlp.fl̩/ | 有幫助 /有帮助 |
| visible 形容词 | /ˈvɪzɪb(ə)l/ | 看得見 /看得见, 可看見的 /可看见的 |
| arrive 动词 | /əˈɹaɪv/ | 到達 /到达, 到 |
| grateful 形容词 | /ˈɡɹeɪtf(ə)l/ | 感激, 感謝 /感谢 |
视频中出现的短语动词
| 单词 | 释义 |
|---|---|
| write down 动词 | 寫下來 /写下来, 寫下 /写下 |
| figure out 动词 | 弄清楚 |
| follow up 动词 | 跟進 /跟进 |
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 doing one shelf and that's it.
- I don't hype myself up.
- I'm not shaming myself or forcing positivity.
- I'm just naming what's true.
- I also did the shelf below, why not?
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 | you've been doing · i've been wanting |
| 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 | haven't been · you've arrived |
| 动词 + -ing enjoy、keep、stop… + -ing — 后接 -ing 形式的动词 | loved hearing · start folding · stop writing |
| 最高级 the -est / the most … — 一组中最高或最低的 | the smallest · the most important |
需要注意的发音
说话人用了 43 次缩略和弱读形式，例如 don't, I'm, you're。请按听到的简短形式来说。
- “th” 音: cloth /klɒθ/, theoretical /ˌθi.əˈɹɛt.ɪ.kəl/
- “sh” 和 “zh” 音: shelf /ʃɛlf/, shock /ʃɔk/, transition /tɹænˈzɪʃ.ən/, confusion /kənˈfjuːʒən/, assumption /əˈsʌm(p).ʃ(ə)n/
- 长单词——注意重音位置: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, momentum /ˌmə(ʊ)ˈmɛntəm/, theoretical /ˌθi.əˈɹɛt.ɪ.kəl/, accessibility /əkˌsɛs.əˈbɪl.ə.ti/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: visible /ˈvɪzɪb(ə)l/, arrive /əˈɹaɪv/, perceive /pɚˈsiv/, shove /ʃʌv/, motivate /ˈmoʊ.tɪ.veɪt/
- 词尾辅音 — 要读清楚，后面不要加元音: notebook /ˈnoʊtˌbʊk/, wardrobe /ˈwɔɹdɹoʊb/, organize /ˈɔɹɡənaɪz/, shelf /ʃɛlf/, laptop /ˈlæp.tɑp/
- /r/ 和 /l/ 的区别: naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, practical /ˈpɹæk.tɪ.kəl/, grateful /ˈɡɹeɪtf(ə)l/, rebel /ˈɹɛb.əl/, theoretical /ˌθi.əˈɹɛt.ɪ.kəl/
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。
- 用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
- 录下自己的声音并与原声对比，特别注意 notebook, organize, shelf 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。