跟读练习: How To Actually Be Disciplined (Consistently) - 通过视频学习英语口语
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I struggled with discipline for the majority of my life.
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I couldn't wake up early unless I absolutely had to because of work.
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I couldn't get myself to do things I knew were good for me, such as meditating and going on walks every day.
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I couldn't get a nofap streak past like three days.
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And I could not stop wasting hours of my day on YouTube and social media.
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And keep in mind, this was during a period of my life where I was aware that I needed to change.
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I wanted to change.
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I wanted to improve myself.
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So the longer this went on, the more and more I struggled to be disciplined on these things, the lower and lower my self-trust became.
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Which that alone wreaked havoc on my mental health.
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I mean, I thought that I wanted to do these things and yet I just couldn't do it.
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And the thing about discipline is, without it, you stay exactly where you are.
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Just continuing to struggle with the things you're struggling with in this endless downward spiral.
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And because of this, you will never reach consistency with the efforts you're trying to make, and therefore that life that you wish to have, that the discipline is the vessel to get to,
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will just remain nothing more than fiction.
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But it doesn't make sense, right?
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We have all these super disciplined alpha male gurus telling us
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that we just need to be more disciplined
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and we look at their lives
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and they accomplish many of the things we wish to accomplish and they credit it all to their supreme level of discipline.
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And I, like many people watching this video, didn't know that these disciplined gurus, these role models, these motivational speakers,
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were actually making the situation worse for us.
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Because we're constantly consuming this content that tells us, well, you just don't want it bad enough, you're not working hard enough, you just need to be more disciplined, bro.
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While simultaneously, they're flashing their lifestyle, their success, their money, their relationships, and telling us that if you were disciplined by me, you would have this too.
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And what this does is all the guys that are consuming this content, and that are trying to be disciplined and failing, it just increases their sense of hopelessness.
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It lowers their self-image.
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Which, and I'll get into this more later, but it is actually further programming their mind to be less disciplined.
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Well, what if I told you that these businessmen, these athletes that got there, didn't actually get there through sheer brute force willpower?
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Well, that is the case because that would be impossible.
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Because willpower is a limited resource.
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Imagine you're in a room
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and you are overwhelmed by this smell of the most delicious chocolate chip cookies you have ever smelled in your entire life.
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The sweet, savory aroma fills the air, and you look across the room and see all of those cookies there.
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Not only cookies, but all other kinds of delicious chocolate treats.
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But instead of being able to walk over and eat them, you have to sit and eat a fucking radish.
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Well, there was actually a study that did exactly this.
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They threw a bunch of participants in this very room, and while some Some of them were perfectly allowed to go and eat whatever they want, they didn't have any instructions.
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Others were instructed to sit in there and just eat the radish
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and resist the temptation and the smells and the yumminess of the chalky chip cookie over there.
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And after this happened, all participants were taken into another room where they had to work on this seemingly unrelated puzzle.
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A puzzle that required persistence, aka willpower.
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And what they found is that those who had to sit in
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that room and eat the radish while resisting all the treats gave up way
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Earlier than the people who were allowed to eat whatever they want
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and then just came and worked on the puzzle
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Because the radish people already used up so much of their mental energy their willpower
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Trying to resist the cookies therefore they couldn't last very long with the puzzle
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So right off the bat with this information The first thing
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we can do is just start to be more greedy with your mental energy, with your willpower, with your decision-making.
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This is why so many millionaire entrepreneurs wear the exact same clothes and eat the exact same foods every single day,
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because that's one less thing to try to think about or use up mental energy on.
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But while that's a great place to start, it's not enough.
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So as we now know, if all of those successful people actually just relied on willpower to get where they are, it would have ran out, just like it does for the rest of us.
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But if willpower isn't the answer, then what actually makes the disciplined disciplined?
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It's because the real reason they have this seemingly effortless discipline is because their minds are programmed to do so.
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And when something is part of your subconscious programming, your mind's programming, it becomes the default.
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Therefore, willpower isn't actually always required from them because they aren't actively resisting anything,
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compared to you, which has to actively resist your current programming to do the disciplines you wish to do.
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But imagine if something like working out or being productive felt as effortless as tying your shoe, for example, combined with most of those urges you get to do the bad habits,
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to do the bad things, disappearing.
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Because most of these urges are just surfacing into your consciousness from the subconscious programming.
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And finally, since most of the discipline is coming effortlessly, you now have a much higher reserve of willpower
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that you can tap into if something comes along your way that you actually have to use willpower on.
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So what if this bottleneck of discipline was removed from your life?
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Would there be anything else really standing in the way besides time from you and your goals, or would it just be a seemingly effortless progression to what you want out of life?
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This is the level that the elite, high-performing men are on.
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Same with the gurus that preach
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Discipline they just don't understand that the reason they're so disciplined is
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because of this mental programming Therefore they think preaching just be disciplined bro is more than enough advice for you
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But after you watch this video, you're not gonna have to listen to them anymore You're not gonna have to deal with all
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that shitty advice because you'll know how to actually Reprogram your mind to be disciplined
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So the first reason why you haven't been able to be as disciplined as you'd like to be is
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because Your reasons suck and I know what you're thinking.
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No, no, I do have good reasons to be disciplined I do have a strong why to do all this
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that is exactly what I thought to when I was sleeping in and playing with my wiener and watching YouTube all day.
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Because one thing our egos are very good at is convincing
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us the reasons we have to do the things we do are perfectly valid and good enough.
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But in reality, that's not the case.
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If it was the case, you wouldn't have clicked on this video.
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So we need to understand that our brains will find the quickest path to the outcome it desires.
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So if your reasonings for doing the things you do is, for example, well, I want to be successful
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so I can have time freedom so I can do the things I want to do, which is hang out and play video games or be successful so I can track beautiful women and have sex with them,
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your brain's going to go, well, you can play Fortnite and watch porn right now.
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And you trying to resist doing those things is using up that willpower reserve.
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This is why a lot of guys have to just keep watching those same motivational videos over
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and over and over because they don't have good enough whys within them.
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So they need to hear something blasting why they should do something
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and be disciplined and work hard into their consciousness just in order to be disciplined for little bursts here and there.
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And the best way to detach and combat these urges when they appear is by building the skill of mindfulness.
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And the best way to do this is through meditation.
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I have a free five-day guided meditation series in the description below.
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You can check out after this video.
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So in order to actually rewire your mind to be disciplined on these disciplines you wish to do, you need to alter your reasonings.
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Now, there's two types of reasonings.
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There's two types of why.
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You can have what you're working towards and also what you're running away from.
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Right now, let's start with what you're running away from because often it's more powerful.
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The mouse that's running away from a cat
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that wants to eat it is going to run faster than a mouse just running to some cheese.
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So in order to develop this anti-reasoning, you need to figure out what happens if I don't get disciplined?
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What happened if I don't do these things?
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What happens if I don't change?
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And not just a week from now, a month from now, six months from now, but one, two, three, four, five, 20 years from now.
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If you do not change, what does your life look like?
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Spoiler alert, it does not remain the same.
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It is going to get worse and worse and worse over time.
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And then you have to take that and ask yourself, well, why is that bad?
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And you have to think about all the mental suffering, the lack of fulfillment, the shit excuse of a life you're going to be in,
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and generate those negative emotions that creates the cat that you're going to run away from.
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And then you need to figure out what you're moving towards.
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What are your goals in life?
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And whatever they are, I promise you, they're not good enough.
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Why do you want that goal?
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Why is that?
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Take your goal and ask yourself why at least five times in order to get to a core goal, like something that is truly what truly drives you
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and you may not even know what that is right now and it may surprise you to discover that.
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For example, I was in a call with one of my mental mastery students
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and he was telling me how he was struggling to wake up early in the morning.
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He always would get up, hit snooze and go back to bed.
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And at first he was trying to ask me if there's any sleep tactics or any hacks to once you wake up, stay up and go about your day.
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But I asked him, why do you want to wake up early.
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And his answer was super generic.
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Well, it's productive.
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I'll have more time in the day.
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And then I asked him, why do you need more time in the day?
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Why do you need to be more productive?
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And he couldn't give me a reason.
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So it's like, no shit.
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You don't have the discipline to wake up early.
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You have no actual reasoning to be up early compared to how I developed my discipline to wake up early.
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And it was because I need more time in the day to be productive
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and to get work done because I need to reach a certain level of financial freedom
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and success because I want to retire my mother
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and I want to be an amazing role model for my baby brothers as they're growing up.
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I need the money that success will bring because I want to achieve the best human experience I possibly can.
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And the other side of that is if I don't, I will feel like I have wasted my life
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and it will send me into a depression and I will just every time I see my mom continuing to work
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unretired continuing to struggle to pay bills my baby brothers don't have a role model to grow up
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and watch it would cause me so much immense depression
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and suffering you see why it's so easy for me to get up early
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because i need to there is no negotiating my way out of it
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so do this as an exercise go on a piece of paper a document a journal
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and write these things out
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and i promise you whatever your reasons are at first they are not good enough over time keep prying and prying
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and prying until you can get to the source of why you want to do something get Get
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that crystal clear future vision of the life you want for yourself and those you care about.
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And get a crystal clear vision of the life that you are fucking terrified of ending up in.
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And what's going to happen is over time as you dwell on these things, as you read these things over, as you visualize these things,
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you are going to begin to program that subconscious part of your mind to work towards that.
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And when you're able to gain the clarity on why, waking up early, working a couple extra hours a day, eating healthy, going to the gym, quitting pornography, quitting video games,
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quitting drugs, is required to get to that future you want.
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They are the vessels that will carry you there.
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Your brain's going to realize that and be like, okay, this is what we do now.
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We need to do this.
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And that is going to become your default.
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And once you start doing this and you're doing all these disciplines you want to do, it is going to enter the second phase, which is shifting your identity.
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There was a study done in 2011 that tracked 205 people for a week.
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They all had these blackberries that would constantly
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ping up and ask them questions throughout their day regarding discipline and motivation and willpower.
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And this research found a huge paradox in human psychology.
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All of the people who would answer these surveys and say things like, I'm very disciplined, I have a lot of self-control,
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had fewer instances throughout their day-to-day life in that week where they had to be disciplined, where they had to resist temptation.
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Compared to the people who didn't see themselves as very disciplined, who didn't see themselves as in control,
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they reported way more instances of having to resist temptations and use willpower and try to be disciplined,
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which means the people who believe that they are super self-controlled and have strong willpower didn't have to use
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as much self-control and willpower.
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Therefore, people who have an identity of a disciplined person actually use less willpower than other people.
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And this is because, as we know, their unconscious default is to just be disciplined.
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So what you need to do as you begin getting rid of these bad habits
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and doing the disciplined things is view yourself already as a disciplined person
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and let every single disciplined action you take further justify that identity to yourself.
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Plus our brains love doing things that reinforce our previously held beliefs.
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It actually releases dopamine from doing so.
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This is why people are addicted to consuming content online that's about their political beliefs.
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So what I didn't mention earlier is when I was going through
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that period of having absolutely no discipline to do these things, I still went to the gym and worked out almost every single day.
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It did not take an ounce of discipline from me to do so because
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going to the gym was just part of my identity.
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It was just something I did.
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There was no rationalization, there was no resistance to get there.
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It was just effortless.
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So in your day-to-day life, whenever you feel lost, just zoom out to your reasons.
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Gain the clarity on why these disciplines are the vessel to where you need to be.
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And what that's going to do is that's going to cause you to do every single discipline thing
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and not do every single bad habit with intense levels of intention.
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Because you are doing the things
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that you know you need to do to get the life you want and avoid the life you'd hate.
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Plus it is going to be easy to remain consistent in this because it is who you are.
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If discipline is the biggest thing you're struggling with right now
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and you would like to know my exact protocol to unlock that effortless discipline,
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that authentic confidence, that elite level of focus every single day through my exact mental reprogramming protocols, exactly how to transform your identity,
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exactly how to reprogram the subconscious, consider checking out mental mastery in the description below.
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But even when you do get disciplined, you know, you stop consuming all the bad content and start consuming all the good content,
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you could still be negatively impacting your brain in performance by consuming content the wrong way.
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So if you'd like to learn more about that.
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I have this video on the screen right here where I explain exactly how to fix that.
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That's it.
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I really hope you learned something from this video.
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I hope you're inspired to do the things I said, to be disciplined.
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Thank you for watching.
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Bye-bye.
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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“How To Actually Be Disciplined”为素材。 视频中反复出现的词有：disciplined, discipline, willpower。 这段视频共有 201 个句子、2967 个单词可供跟读。 讲话部分时长为 14:25。 说话人语速较快，每分钟约 206 个词，会出现较多连读和弱读。 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
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| willpower 名词 | /ˈwɪlˌpaʊɚ/ | 意志力, 意志 |
| resist 动词 | /ɹɪˈzɪst/ | 抵制, 抵抗 |
| consume 动词 | /kənˈsum/ | 耗費 /耗费, 消耗 |
| cookie 名词 | /ˈkʊki/ | 餅乾 /饼干, 曲奇 |
| radish 名词 | /ˈɹæd.ɪʃ/ | 蘿蔔 /萝卜, 菜頭 /菜头 |
| puzzle 名词 | /ˈpʌzəl/ | 謎 /谜, 難題 /难题 |
| pry 动词 | /pɹaɪ/ | 窺探 /窥探 |
| temptation 名词 | /ˌtɛmpˈteɪʃən/ | 誘惑 /诱惑 |
| guru 名词 | /ˈɡʊɹ(ˌ)u/ | 古魯 /古鲁 |
| reasoning 名词 | /ˈɹiːzənɪŋ/ | 推理, 推論 /推论 |
| urge 动词 | /ɜːd͡ʒ/ | 催促 |
| motivational 形容词 | 勵志 /励志 | |
| preach 动词 | /pɹit͡ʃ/ | 講道 /讲道 |
| participant 名词 | /pɑːɹˈtɪsəpənt/ | 參加者 /参加者, 參與者 /参与者 |
| clarity 名词 | /ˈklæɹ.ɪ.ti/ | 明晰, 清晰 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| wake up 动词 | /ˌweɪk ˈʌp/ | 醒, 醒來 /醒来 |
| check out 动词 | 退房 | |
| figure out 动词 | 弄清楚 | |
| get up 动词 | 起床 | |
| grow up 动词 | 長大 /长大 | |
| work out 动词 | /ˌwɝk ˈaʊt/ | 計算 /计算, 算出 |
| come along 动词 | 陪伴, 陪同 | |
| give up 动词 | 投案, 自首 |
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：
- What happened if I don't do these things?
- What happens if I don't change?
- What are your goals in life?
- Why do you want that goal?
- Why do you need to be more productive?
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 |
|---|---|
| 条件句 if + 从句，will/would + 动词 — 条件及其结果 | If it was the case, you wouldn't have · if I don't, I will feel |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | be disciplined · were disciplined · are overwhelmed |
| 定语从句 who / which + 从句 — 补充说明人或事物 | those who had · people who were · phase, which is |
| 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 | have ever smelled · haven't been · have wasted |
需要注意的发音
说话人用了 59 次缩略和弱读形式，例如 you're, don't, didn't。请按听到的简短形式来说。
- “th” 音: authentic /ɔˈθɛn.tɪk/, athlete /ˈæθ.liːt/
- “sh” 和 “zh” 音: radish /ˈɹæd.ɪʃ/, subconscious /sʌbˈkɑn.ʃəs/, temptation /ˌtɛmpˈteɪʃən/, meditation /mɛdɪˈteɪʃn̩/, accomplish /əˈkɑm.plɪʃ/
- 长单词——注意重音位置: participant /pɑːɹˈtɪsəpənt/, effortlessly /ˈɛf.ɚt.ləs.li/, rationalization /ˌræʃənəlaɪˈzeɪʃən/, pornography /pɔɹˈnɑ.ɡɹə.fi/, millionaire /ˌmɪl.i.əˈnɛə(ɹ)/
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 willpower, resist, consume 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。