跟读练习: How to BUILD A ROUTINE That Will CHANGE YOUR LIFE & Stay Consistent - 通过视频学习英语口语
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If I asked you what your perfect routine looks like, how would you answer?
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What are the habits that you've always wanted to start but never quite got round to?
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Or what are the changes that you've always wanted to make and they just never stuck?
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What are the bad habits that you would love to completely erase?
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Well, prepare to never ever watch another video about routines
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or positive habits because these are the three foolproof principles
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that allowed me to graduate medical school whilst growing a six -figure business and working full -time as a doctor, all whilst, would you believe it,
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being the happiest, healthiest version of myself.
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And I'm going to be honest, it's way more straightforward than I bet you ever thought.
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Numero, no, no, woman, woman, left alone.
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Building a routine is actually quite straightforward.
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It is basically just incorporating a whole bunch of habits.
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But if you see a habit as a solitary event, detached and in isolation from the rest of your day, you are doomed to fail.
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All habits need to be connected in a chain of events
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And ideally one of those events should be a reward Now let's take the habit
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that has made the most dramatic change to my life
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And allowed me to continue working full -time as a doctor
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Whilst also posting silly little YouTube videos online Every morning I do two hours work between 5am
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and 7am Before going into work at 8am
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And let me tell you there is absolutely nothing remotely appealing about any of
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that But there's one small factor Blink and you miss it that has allowed this habit to stick.
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Every morning when I wake up, I initiate a chain reaction that is so built into my muscle memory, I could almost do it with my eyes closed.
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I make my morning smoothie and then I sit at my desk with said morning smoothie.
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And the best part, the smoothie tastes bloody good.
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Without even intending to, I created a habit loop.
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If you're not familiar with habit loops, then do not worry, all will be explained and revealed.
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The cue is waking up and making my morning smoothie, which leads to the craving, which is how bloody good my smoothie is and I tend to drink it at my desk.
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Thus, leading to the response, which is my two hour morning flow state.
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And to top it all off, I always keep a piece of paper next to my laptop every single morning with all my tasks
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that I want to complete on that I cross off with a big red pen when I've done them as a reward.
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And just like that, we have a completed habit loop that I never even intended on creating.
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To build a good routine, never view habits in isolation.
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Always try and frame them in the context of a habit loop.
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And I can understand thinking of ideas for each of those four stages can be really difficult, but the concept of a habit loop is actually really, really, really popular.
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And if you are struggling to think of any ideas, just Google it.
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There are literally thousands of examples and ideas online and try a couple and see what works for you.
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Principle two, the tortoise versus there.
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On social media, we are bombarded by the habits that we should be doing.
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Wake up at 4am, 5am, 10k, have a cold shower, journaling, gratitude, green juice, no screen time, meditate for 30 minutes.
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No!
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Firstly, whilst all those habits are great, you need to focus on the ones that are actually going to contribute to the goals that you personally want to achieve.
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For example, if your mental health is on the floor, you should probably focus on a daily gratitude practice and moving your body and meditating.
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Or if you want to work on your physical health, then obviously develop a nutritious breakfast habit that you absolutely adore
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and get your daily steps in and move your body and drink your water.
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And if you want to be more productive, focus on brain dumping, having a daily forest target or getting into the habit of a morning flow state
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but don't just do all of them at once because social media tells you to.
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Secondly you don't want to overwhelm yourself.
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Personally when I'm trying to develop a positive habit I try and only focus on one at a time, maximum three, and once I've solidified that one,
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two or three only then will I try and build up on my routine.
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Just like the tortoise and the hare, slow and steady wins the race.
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Three, the most important habit by far when developing a daily routine, forgiveness.
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I recently went away to America for a family wedding
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and I had the most incredible time but obviously
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when I came back I was so jet -lagged that 5am was not happening.
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I was basically waking up five minutes before I had to leave for work to be honest with you.
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Now is that a sign for me to give up on my 5am morning two -hour workflow habit
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that I worked so hard to build all because I feel guilty
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and like all my hard work had gone down the toilet.
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Absolutely not.
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I just committed to making note of what time I woke up every day
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and tasking myself with waking up just 15 minutes earlier every morning until I got back to 5am.
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And let me tell you, it took me a lot less time to get back to 5am than it took to develop
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that habit in the first place place.
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So tell me why whenever I'm talking about positive habits with my friends and family, the number one failure that I hear about is
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when they successfully build up a positive habit
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and then they let it slip for a day or a week
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and then instead of feeling proud of themselves for sticking to it for that long, they feel deflated and guilty and
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that guilt prevents them from just getting back to it
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and recognising that rebuilding habits is so much quicker than building them up in the first place.
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When you start any positive habit or new routine, it is important to accept one thing.
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All routines are doomed to fail.
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These habits that you've spent weeks building up will crumble before your eyes.
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It might be a holiday or a friend's birthday or anything that breaks up the normal mundane every day, aka the most important and beautiful memories in our life.
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I definitely don't need to tell you this, but when you're 90, you won't be telling your grandkids about the days
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when you woke up at 5am or had a cold shower for 10 minutes.
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You'll be telling them about your friends, your trips, your laughs, your meals, your drinks, their happy memories.
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But ironically, it will probably be the running and the gratitude journals
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and the healthy diet habits that allowed you to get to 90 in the first place.
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So I'm not saying that either of these two things are more important than the other.
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What I'm saying is the importance lies in the two things coexisting harmoniously.
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When your routine inevitably goes down the drain because you are enjoying life, be proud that you stuck to that habit for as long as you did and get straight back to it.
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If you want to see what my typical daily routine looks like, then I will pop a video here.
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Or if you want to see a little bit more of my life, then I will put a recent weekly vlog here.
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I hope you enjoyed this video.
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If you did, please don't forget to like, comment and subscribe.
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I hope you have a wonderful, wonderful, wonderful week and I will see you in the next video.
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建立高效日常的核心逻辑
视频中，演讲者结合自身经历分享了构建持久日常的秘诀。她不仅顺利从医学院毕业，还运营着六位数收入的生意，同时全职担任医生，关键就在于一套科学的习惯养成法。这些方法不仅适用于时间管理，也能为英语学习者提供启发——尤其是在通过shadow speak（影子跟读法）提升口语的过程中。
日常交流高频短语
- “get round to”：意为“抽出时间做”，如“I never got round to practicing shadow speech”（我一直没抽出时间练习影子跟读法）。
- “stick”：表示“坚持下去”，可用于描述习惯，如“These tips help my English practice stick”（这些技巧让我的英语练习坚持了下来）。
- “frame...in the context of”：指“将……置于……背景下”，适合表达逻辑关系，如“Frame your shadowing practice in the context of daily routines”（将影子跟练融入日常作息）。
- “solidify”：意为“巩固”，可用于学习场景，如“Solidify your pronunciation through shadowspeak”（通过影子跟读法巩固发音）。
- “slow and steady wins the race”：谚语“稳扎稳打胜过快进”，可用于鼓励坚持，如“For 雅思口语练习, slow and steady wins the race”（雅思口语练习要稳扎稳打）。
影子跟练分步指南
针对视频内容，可通过以下步骤进行shadowspeak练习：
1. 拆解片段：选取“习惯循环”部分（约1分钟），逐句播放并跟读，重点模仿语调与节奏。
2. 建立关联：将跟练与日常习惯结合（如早晨喝 smoothie 时跟读），利用“习惯链”强化记忆，提升坚持度。
3. 逐步进阶：先专注一个片段，熟练后再增加难度，避免贪多。这与视频中“乌龟 vs 兔子”的理念一致——shadow speech需要循序渐进，而非一次性完成大量内容。
通过这种方式，既能提升口语流畅度，也能掌握时间管理技巧，可谓一举两得。
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 |
|---|---|
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | you've always wanted · has made · has allowed |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | are doomed · be connected · will be explained |
| 定语从句 who / which + 从句 — 补充说明人或事物 | craving, which is · response, which is |
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。