跟读练习: How to Be Productive | Slow English Conversation (B2) | The Cozy English - 通过视频学习英语口语

Hello everyone and welcome back to the podcast.

It is wonderful to spend another session with you all.

How are you doing today, Daniel?

You look like you have a lot of energy this morning.

Hi Emma.

I'm actually doing great.

I went for a quick walk before we started and it really helped clear my head.

To be honest, I usually feel quite sluggish at this time of day, but I'm trying to be more intentional with how I start things.

How about you?

How has your week been?

It's been very busy, but also very rewarding.

I've been focusing a lot on my own schedule lately, which is actually perfect because it leads right into our topic for today.

Before Before we get started, I want to remind our listeners that you can find the PDF for this episode in the description.

It has all the vocabulary and study notes, so it's a great way to keep your English practice on track while we talk.

I definitely need that PDF today, because we are talking about something I struggle with constantly – productivity.

I think everyone wants to be productive but most of us, especially me, get stuck in the trap of procrastination.

I have all these big dreams and goals but then I look at my to-do list and I just feel overwhelmed.

I end up scrolling on my phone for an hour instead of starting.

It's like there's a procrastination monster in my room that won't let me get to work.

That monster is actually just fear in disguise, Daniel.

We procrastinate because we are afraid of failing, or because the task feels too big to handle.

But the consequences of waiting are much worse than the effort of starting.

When we delay our dreams, we are essentially telling ourselves that our goals aren't a priority.

The first step towards a productive life isn't finding more time.

It's addressing that habit of putting things off.

I agree, but it's hard when you don't feel motivated.

I always wait for that spark of motivation to strike me like lightning.

If I don't feel like doing it, I assume I should wait until I do.

But I'm starting to realize that motivation is a bit of a lie.

You're exactly right.

Motivation is a feeling, and feelings are unreliable.

Discipline is what actually gets the job done.

I remember back when I was finishing my degree.

I managed to graduate with first-class honors while also building my career as a full-time content creator.

People asked me how I stayed motivated, and the truth was, I wasn't motivated most of the time.

I was just disciplined.

I had a system that I followed whether I felt like it or not.

A first-class degree and a career at the same time?

That sounds impossible to me.

I can barely manage my laundry and my job at the same time.

It makes me realise that productivity isn't about working 24 hours a day.

It's about how you manage the hours you do have.

Exactly.

It's about taking that very first step, even if it's a small one.

The moment you start, the monster gets smaller.

Emma, what you said about your degree and managing multiple streams of income really hit home for me.

I often look at successful people and think they must have some secret superpower.

But it sounds like it's more about the small, practical choices they make every day.

One thing I've noticed since I started working from home more often is that I've become… well, a bit lazy with my appearance.

I spend most of my day in my pyjamas or sweatpants.

I thought it was a perk of the job, but lately I feel like my brain stays in sleep mode all day.

I can't seem to focus.

Does what we wear actually impact how much we get done?

It absolutely does, Daniel.

It's a concept called enclosed cognition.

Basically, the clothes we wear affect our psychological processes.

When you stay in your pajamas, you are sending a very clear signal to your brain that it is time for rest, relaxation, and sleep.

You are trying to ask your brain to run a marathon while it thinks it's in bed.

One of the most practical tips I give people who want to boost their productivity is to dress for the day.

You don't have to wear a three-piece suit, but the act of changing out of your sleepwear into something work-ready

tells your mind that the shift from relaxation to productivity has officially happened.

That makes so much sense.

I've been trying to force my brain to be professional while I'm wearing a baggy t-shirt from 10 years ago.

It's like I'm fighting against my own clothes.

So if I just put on a pair of jeans and a decent shirt, I'm essentially tricking my brain into being more alert.

It seems almost too simple to work, but I can see how that physical ritual acts as a boundary.

Without that boundary, my whole day just feels like one long, blurry morning.

Exactly.

Productivity is often about these psychological cues.

When I was a full-time student and a content creator, I had to be very strict with these boundaries.

If I worked from my bed, my sleep quality suffered and my work quality suffered.

By dressing up and sitting at a dedicated desk, I created a mental office.

Even if that office was just a small corner of my room, the way I presented myself changed my output.

It gives you a sense of professionalism toward your own goals.

If you don't take your time seriously enough to get dressed, it's hard to take your tasks seriously.

I'm definitely going to try this tomorrow morning.

No more pyjamas past 8am.

I want to feel like the lead character we talked about in the last episode, and a lead character usually has a great outfit for their work scenes.

But dressing up is just the start, right?

Once I'm at the desk, I still struggle with how long things take.

I'll start a simple task, like answering an email, and somehow it takes me two hours because I get distracted by a million other little things.

That happens because of something called Parkinson's Law, which says that work expands to fill the time available for its completion.

If you give yourself all day to write one email, it will take all day.

The secret is to use time restrictions to your advantage.

Time restrictions?

That sounds like a lot of pressure.

But I suppose if I don't set a limit, I'm just drifting.

How do we set these limits without feeling constantly stressed?

It's about being a kind director to yourself.

Let's talk about the law of time restrictions and how to enhance your focus.

Time restrictions?

You know, Emma, that word usually makes me feel anxious.

It reminds me of school exams or strict deadlines at work where my heart starts racing.

I've always thought that if I have a lot of work to do, the best thing is to have a completely open schedule so I don't feel rushed.

But you're saying that having too much time is actually the problem.

That sounds a bit counterintuitive.

If I give myself five hours to do something, shouldn't I be more relaxed and therefore more efficient?" It sounds logical,

but the human brain doesn't quite work that way.

As I mentioned, there's a famous concept called Parkinson's Law.

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It states that, work expands so as to fill the time available for its completion.

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If you decide you have the whole afternoon to clean your room, it will somehow take you four hours.

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You'll stop to look at old photos, you'll reorganize a drawer you didn't need to touch, and you'll move slowly.

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But if someone calls and says they are arriving at your house in 20 minutes, you will clean that entire room with incredible focus and speed.

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OK, you definitely caught me there.

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I am the king of taking four hours to do a 20-minute task.

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I call it productive procrastination.

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I feel like I'm working because I'm doing stuff, but I'm not actually finishing the main goal.

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So by setting a time restriction, like saying I only have 30 minutes to finish this report,

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I'm essentially forcing my brain to ignore the distractions and focus only on the essential parts.

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Exactly.

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When you have a tight deadline, your brain stops overthinking and starts doing.

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During my time balancing my first class degree and my content creation, I didn't have the luxury of spending all day on one essay.

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I would tell myself, I have exactly two hours before I need to film a video.

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This essay draft must be done by then.

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That restriction created a healthy kind of pressure.

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It's like a game.

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It enhances your efficiency because it forces you to prioritise.

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You don't have time to worry about the perfect sentence.

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You just have time to get the ideas down.

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I like the idea of treating it like a game rather than a punishment.

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I've heard of people using timers, like the Pomodoro technique, where you work for 25 minutes and then take a break.

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Is that the kind of restriction you mean?

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Because I think I could handle 25 minutes of intense focus if I knew a break was coming.

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It makes the mountain of work look like a series of small, manageable hills." That is a perfect example of a time restriction.

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It creates a sprint mindset.

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Most people try to work in a marathon mindset, but they end up just walking slowly or stopping frequently.

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If you sprint for 25 minutes, you're much more likely to stay away from your phone or or avoid checking your emails.

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You're telling yourself, I can do anything for 25 minutes.

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It's a powerful way to enhance focus.

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So, the secret is to be my own strict but fair boss.

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I set the timer, I put the phone away and I race against the clock.

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I can see how that would make me much more efficient.

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But Emma, if I'm constantly sprinting and setting restrictions, won't I eventually burn out?

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I want to be productive, but I also want to have a life and stay healthy.

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That is a very important point, Daniel.

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Productivity without balance is just a fast track to exhaustion.

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Discipline isn't just about working hard.

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It's also about the discipline of resting well.

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That's exactly what I'm worried about, Emma.

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If I start sprinting through my tasks and setting strict timers for everything, I'm afraid I'll just become a machine.

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I've seen people who are ultra-productive, but they look miserable.

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They don't have time for hobbies, they don't sleep enough, and they seem to be constantly stressed.

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I want to achieve my dreams, but I also want to enjoy the journey.

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Is it possible to be highly disciplined and still have a sense of peace and balance in your life?

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It's not just possible.

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It's actually the only way to stay productive in the long run.

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Real discipline isn't about punishing yourself.

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It's about protecting your energy.

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I think of it as sustainable productivity.

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When I was managing my degree and my business, if I had ignored my health, I would have crashed in a month.

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I had to be disciplined about my off time just as much as my on time.

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This means setting a hard stop time for work.

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It means having the discipline to go to bed at a certain hour, even if you feel like you could do one more thing.

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Sustainable productivity.

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That's a great term.

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I usually do the opposite.

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I work until I'm so exhausted that I can't function.

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And then I spend three days doing nothing because I'm burnt out.

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So you're saying that part of being disciplined is actually forcing yourself to rest.

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That sounds like a dream.

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But I guess it's actually quite hard to stop when you're worried about everything you haven't finished yet.

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It is hard.

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It takes more discipline to stop and go for a walk

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or cook a healthy meal than it does to keep staring at a screen.

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But healthy habits are the fuel for your productivity.

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If you don't sleep, your focus drops.

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If you don't move your body, your mood drops.

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I make sure to include non-negotiable habits in my routine, like drinking enough water, getting some sunlight, and moving every day.

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These aren't distractions from work.

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They are the foundation that makes the work possible.

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I see it now.

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If the foundation, my health, is weak, the whole building of productivity will fall over.

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I've been treating my body like a tool that I can just use and use without maintenance, but a tool needs to be sharpened and oiled.

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So, a disciplined person is actually someone who respects their own limits.

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They know when to sprint, but they also know when to recover.

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Precisely.

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Balance is the key to longevity.

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When you have a routine that includes both intense focus and intentional rest, you don't need to rely on motivation anymore.

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You just follow the rhythm.

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You start to realise that taking a break isn't wasting time.

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It's investing time into your future focus.

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I feel so much more inspired to start tomorrow now.

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I'm going to get dressed, set some timers, and, most importantly, I'm going to plan exactly when I'm going to stop working.

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It feels like I'm finally taking control of the clock instead of letting it control me.

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That's the spirit, Daniel.

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You are the director of your time.

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Let's look at how to put all of this together to start achieving those dreams today.

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I feel so much more inspired to start tomorrow now, Emma.

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I'm going to get dressed, set some timers and, most importantly, I'm going to plan exactly when I'm going to stop working.

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It feels like I'm finally taking control of the clock instead of letting it control me.

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But I have to ask, even with all these great tools, that first step still feels like the hardest part.

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How do I actually move from knowing all these tips to doing them?

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I'm afraid I'll wake up tomorrow and the procrastination monster will be waiting for me again, telling me to just check my phone for five minutes.

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That resistance is normal, Daniel.

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Every big change starts with a tiny, often uncomfortable first step.

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The secret is to make the start so easy that it's impossible to say no.

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Don't tell yourself you're going to be productive all day.

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Just tell yourself you're going to put on your shoes and sit at your desk for five minutes.

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Usually, once the body moves, the mind follows.

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You have to bridge the gap between your dreams and your reality with action.

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Procrastination is just a thief that steals your time and your potential.

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The best way to kill it is to start before you are ready.

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Start before you are ready.

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I like that.

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I've been waiting to feel like an expert or to have the perfect plan.

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But maybe the plan is just to start.

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I've watched you manage so many things – your degree, your content, your business – and I realise now it wasn't because you were born different,

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it's because you chose to take that first step every single day.

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You built those healthy habits and routines that promote discipline and balance, and now they work for you.

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I'm ready to stop watching from the sidelines and start achieving my own goals.

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is exactly the mindset you need.

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Productivity isn't a destination, it's a way of travelling.

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It's about being better today than you were yesterday.

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When you adopt these routines, you aren't just getting things done.

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You are becoming the person who is capable of achieving the dreams you've set for yourself.

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Well, I'm ready to go put on some real shoes and get to work.

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This has been such a helpful conversation, Emma.

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For everyone listening, we want to challenge you to take that first step today.

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Don't wait for Monday or next month.

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Exactly.

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Your task for this week is to choose one time restriction for a task you've been avoiding.

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Set a timer for 20 minutes and see how much you can get done.

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And our question for you is, What is one dream you've been putting off?

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And what is the smallest possible step you can take toward it right now?

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We'd love to hear your answers.

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Thank you so much for joining us on The Cozy English.

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Make sure to grab the PDF in the description to study the vocabulary and idioms from today's talk.

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It's a great way to turn your listening time into an active learning habit.

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We're so proud of the progress you're making.

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keep showing up for yourselves.

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See you in the next episode.

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Have a productive and balanced week, everyone.

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Bye!

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Stay cosy and stay disciplined.

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Bye-bye.

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。

跟读练习: How to Be Productive | Slow English Conversation (B2) | The Cozy English - 通过视频学习英语口语

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什么是跟读法？