跟读练习: How to become addicted to waking up early - 通过视频学习英语口语
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Why is it that so many people say they want to wake up early, but so few people are actually able to do it consistently?
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I have personally spent the last seven years waking up at 5 a.m every single day except two.
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And no, I'm not kidding.
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So in this video, I'm going to share with you some perspectives
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that are going to cut through the typical bullshit you hear about waking up early
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and give you some tools that are going to help you do so with ridiculous consistency.
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The first idea I want to cover is that if you do not have a good enough reason for waking up early, you eventually will not wake up early.
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So when you're laying there in bed in the morning, you are having a conversation with life.
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Because for literally every person, there's going to be the resistance to wake up in the morning.
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I've been waking up at 5 a.m for years, and I still feel the exact same resistance.
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Now, maybe it's backed up with a little bit of habitual consistency
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that allows me to do it a bit easier than the average person, but the resistance is absolutely still there.
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And when you're talking with life, life is going to interview you.
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It's going to ask you, hey, I know that somewhere in your mind you're trying to get up early, but why?
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Why would you get up early right now when you are tired
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and you're frustrated and you don't want to do all those things on your to-do list today, and you really just don't feel like it, why would you do it?
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Life is going to be asking you this every single time.
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And here's the thing.
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If you don't have an answer, that question is going to be really compelling, compelling enough to make you not actually get out of bed.
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So life says, why would you do it when X, Y, Z?
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If you don't have an answer, X, Y, Z sounds really, really compelling, and you stay in bed.
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So to have an answer to that question is the most important thing
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because otherwise you will never actually grasp this ability to get your ass out of bed
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when you're not gonna want to in the morning.
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Now it's one thing to want to wake up early to be ultra productive and all these things that everybody talks about,
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but I think looking at what the real reflection of that behavior is in terms of your self-relationship
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is a little bit more important.
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And when you can see it through that lens, you're going to recognize that the last thing you need is to set expectations and not follow them.
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Because what you do and what you expect of yourself, these things are built into your identity.
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This is the data that builds what you think of yourself.
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And so if you set the expectation and say, I'm going to wake up early tomorrow, and then tomorrow you don't wake up early, you are ruining your self-trust.
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And it might not be the biggest moment ever, but imagine doing that a hundred times, and then a thousand times.
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Eventually you are going to really, really synthesize that data into a statement that sounds something like,
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I can't trust myself when I say I ought to do something.
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And that's the last thing that you want.
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So like I mentioned, it's never going to be easy to just pop out of bed in the morning.
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I feel like biologically speaking, that just would not make sense because you just spent hours and hours damn near dead.
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And you expect to just flip on a switch and jump out in the morning.
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It's not going to happen.
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It simply won't.
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Um, and if you came into this video, expecting that I was going to give you an easy way to achieve this thing that you're looking to do,
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um, you had the wrong intentions coming into it and you're listening to the wrong person, because I definitely will not give you the easy route because there isn't one.
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Anything valuable is going to have real work to put behind that.
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So if you actually want to change the way that you behave and the way that you show up every single day,
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know that it's going to take a little bit of a deeper dive than just a simple hack.
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The second thing you need to know is that there are 24 hours in a day, and you can either learn to appreciate that reality,
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or the clock is constantly going to be chasing you down.
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So I think a lot of people try to do the
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mental gymnastics of finding the loophole to get out of the reality of the next day coming, and it's simply not possible.
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It doesn't matter what you do
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or how you see it the sun is going to set
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and then rise again and personally I think this is something
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that you should be prepared for and something that you should absolutely respect so
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waking up early is going to require the night before self to have a little bit of appreciation for what
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that next morning is going to consist of and
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Pain and tiredness I think are amazing teachers So
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when you go to bed late and you still uphold the expectation of waking up early the next day
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you're really gonna get a taste of, wow, maybe tonight I should actually look out for my future self and go to bed early.
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Because, again, time does not wait for me.
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I have to interact with how time works in this world.
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And within that, there's two very obvious paths.
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You either appreciate that clock, you appreciate nature's reset of the day, or you build resentment.
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The resentment comes from setting yourself up for failure consistently enough to where you start to dislike yourself.
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So again, this goes into this idea of the self-relationship.
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You must look out for future you if future you is going to feel gratified and actually have a healthy self-relationship.
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There is not another way around it.
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Now, I think culturally speaking, there's this idea that sleeping in is the ultimate luxury.
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And one of my clients, she has retired early, she's very successful, she's achieved so many great things.
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And when we first started working together, she came to me thinking that the ultimate luxury she had earned was to sleep in
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and not be on this specific time clock.
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However, when it came to a doctor's appointment or something for her kids, it was on the calendar and she was up early getting after it.
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And I had to remind her that the story that tells is that when it comes to somebody else's thing,
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somebody else's request, you will be up and after it like it's nobody's business.
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But when it comes to your own self, you're willing to sleep through that alarm.
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You're willing to stay in bed and not give that same energy to yourself.
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When we talk about authority, which I think is a very important thing to recognize,
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that means that other people's decisions and ideas and requests of you are going to hold more weight than your own.
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That is not reflective of valuing yourself and so being able to see
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that waking up early is a pure reflection of the kind of character that you do want to build, which is being reliable to yourself,
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then it starts to become a little bit more of an attractive thing to do.
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So you might have heard this idea of eating the frog and it basically means doing the hard thing first.
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Now when it comes to time passing, you can see time passing as a negative thing, which a lot of people do, or you can see it as a positive thing.
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I believe that the whole eating the frog kind of behavior allows you to see time passing as a positive.
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Because let's say you have all of your responsibilities in your day, that some of those are going to be things you don't want to do and you can't really get around that,
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and you put all of those at the end of the day.
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That That means that you wake up and as time moves by, you're getting closer and closer to doing the things that you don't want to do.
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Whereas if you start your day with those harder tasks, you start your day with the things that feel a little bit intimidating,
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well then time passing means you're approaching a more and more enjoyable form of the day.
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That's why I do all of the things that I quote unquote hate first thing in the morning.
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So that as I approach the evening, as time moves past, I'm more and more gratified.
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I'm enjoying life more and more.
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So the placement of things is actually really important.
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And this doesn't mean that I never relax.
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This doesn't mean that I don't just hang out sometimes.
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But I don't do the relax and the hangout first in my day
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because that's gonna place me into this time moving forward and not enjoying that fact as much.
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So I like to preserve my happiness to put it simply by placing the difficult things early in the day
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So my day gets better as it goes on.
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Now one thing to really grasp is the idea
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that the way you start your day is is really setting the tone for everything else you do in the day.
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And that compounds like crazy.
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Even in the span of one day, if you start off your morning with a lot of energy and movement and purpose, everything else is going to kind of live out through the lens of that.
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But if you're lazy, if you're sluggish, that's going to carry out into that day, and then that day is going to affect the next one.
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Because you think of how yesterday went, and as humans with emotions and feelings, That has an impact.
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You look at the history and that gets built into how you're going to show up today.
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So you can build that kind of data that says, you know, every single morning even when I don't want to, I have that momentum.
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I can override that kind of lagging energy and make this day worth something great.
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Or you can see that compound into something very negative to where it taints every single day moving forward.
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This is a very delicate thing because today is not just today.
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It is a tone setter for the rest of your life So when it comes to sleep specifically,
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I really feel like sleep is one of the most Existential parts of life
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because when it is going wrong It is going very wrong
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and it feels really difficult to actually improve I think a lot of people struggle with their sleep
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and so if your behavior is is almost purposefully messing that up and you're intentionally giving yourself less quality sleep,
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then that is going to create a really deep resentment within yourself.
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And of course, you're not trying to make yourself feel bad directly, but if you're sacrificing quality sleep for other things that are maybe out of comfort,
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you're not going to appreciate that of yourself.
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And so again, it being this existential thing, you can't mess around with that.
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I am very particular about the time that I go to sleep
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and wake up because the body responds to this form of consistency.
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Again, when it comes to sleep, when it comes to the self-relationship, we can't just search for loopholes because that stuff absolutely does not work.
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There is nature that we kind of have to respect, and again, when it comes to sleep, that is very, very important.
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Now the last major point I want to cover here is that you wake up early by waking up early.
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When it comes to valuable characteristics, you do not build them with hacks.
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So if we are to ask the question, how do you wake up early in the morning?
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Genuinely, my only answer is, get out of bed.
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Get out of bed.
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Sometimes we cannot distill the advice down any further than the question itself.
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How do you get out of bed early?
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Get out of bed early.
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This is the skill of drawing intention that actually resonates with you
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and then obeying the ask of your past self in the moment of that resistance.
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But again when it comes down to it, you have to just do it.
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Whatever it takes to obey that request of yourself, that's the input that you need.
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Because otherwise, you're going to be searching for the thing that makes it feel easy.
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And it simply will not feel easy.
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I talked about this earlier.
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If that is your genuine search, this video is absolutely not for you.
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I'm here telling you the real truth in that nobody is having the easy time.
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People make things seem effortless.
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It's only because they put so much effort getting to
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that point But you don't get to see that of other people
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So when you are trying to wake up early and it feels
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so overwhelming you feel so much resistance You are not broken You are doing exactly what it takes to build new habits, new tendencies
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And again that simply will not feel easy Now I will say though I said there are no hacks
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I do find that these sunrise alarm clocks can be very helpful
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because our bodies interact very strongly to light
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and My alarm clock it gets brighter
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and brighter shining a light as it gets closer to the time
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that I'm supposed to wake up
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So I get up at 5 I believe around 430 a light starts Very dim
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and then kind of progresses into a brighter light so that my room is bright as I get to 5 a.m
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which I find very helpful because when you're trying to wake up and it's pitch dark, it's kind of the absolute last thing you want to do,
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but when kind of the ambiance of the space
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that you're in has sort of a morning feel and kind of a calm sound to it, it can be a little bit more motivating and comfortable to get out of bed.
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So again, there are no real hacks.
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It's still going to feel difficult to step out of your bed
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because it wouldn't be that hard to sleep through the dang thing, but it will make that feel a little bit more encouraging.
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So something to consider.
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Now the last detail here
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that I think will really make those early wake-ups count is moving your body as soon as you possibly can.
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Because if you wake up and get right on your phone, if you wake up and get right on your computer or jump into some work, it's not going to be the healthiest thing for you
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because you go from this state of sleeping to a state of looking at a screen.
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your body deserves to move.
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The best health tips and tricks all come down to some of the simplest pieces of information.
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One of those being move your body.
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It is going to set the tone for the day like nothing else.
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It doesn't have to be running a marathon.
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For me I run a mile every single morning.
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I also get in the ice bath which is kind of miserable
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so I do the ice bath first
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and then I I get into the minimum of one mile run and it's typically been around that one mile mark.
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I am not pushing it like crazy.
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It doesn't have to be some insane physical feat, but it absolutely will set the best tone for the day if you can wake up,
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go for a walk, go for a jog, do some yoga, do some stretching, whatever it might be.
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Because physically speaking, there is a real tie to moving in
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that way and having your brain function the way that you want it to.
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I think they say the brain works best at three miles an hour.
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So going on a walk is going to open your cognitive function
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and allow you to be better in pretty much every category of your life.
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So look, waking up early can be an insanely powerful practice, but only if it's done for the right reasons.
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This is not about the hyper productivity bullshit you see online.
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This is about building a golden relationship with yourself so that everything else you touch turns to gold as well.
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If you need deeper guidance in bringing these principles to life in your life, you can click the top link in the description of this video to learn more about how to work with me.
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Other than that, that's all I've got for you in this video.
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I hope you enjoyed, and I'll see you in the next one.
关于本课
在本课中，学习者将重点练习如何提高自己的英语发音，并通过英语影子跟读法（shadowspeak）增强表达能力。根据视频内容，我们将探讨早起的重要性及其相关的自我反思，帮助你在日常生活中养成积极的习惯。通过模仿视频中的发音和语调，你可以有效地提高英语的流利程度和自信心。
关键词汇及短语
- 抵抗（resistance） - 在早上起床时，很多人会感到不愿意起床的心理阻力。
- 自我信任（self-trust） - 自我承诺的重要性，信任自己能否遵守设定的目标。
- 习惯一致性（habitual consistency） - 长期坚持某个习惯所形成的自然反应。
- 反思（reflection） - 自我审视，理解自己行为的内在动机。
- 生活访谈（interview with life） - 每天早上与自己的内心对话，思考起床的理由。
- 时间管理（time management） - 珍惜每天的24小时，合理规划时间。
实践技巧
在练习影子跟读时，建议你采取以下技巧以适应视频的速度和语调：
- 首先，请练习倾听，确保你能理解视频中的每句话和其语调。
- 然后，跟随视频的节奏，大声重复其中的句子。这有助于提高你的英语发音。
- 为了达到更好的效果，建议将视频速度调慢，直到你能自信地复述内容为止。
- 保持专注，尝试将你的情感和语气与视频中的讲者相匹配，这样可以增强你的情感表达能力。
- 定期反复练习，逐渐提高自己的发音准确性及流利性，形成英语影子的跟读习惯。
通过这些实践技巧，你将能够有效地提高英语发音及整体口语能力，让早晨的起床变得更加充实而有意义。
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。