跟读练习: How to live longer and make it suck less - 通过视频学习英语口语

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Hey, slow down.

I got something to talk about for a minute.

I hate going to the grocery store.

It freaking sucks.

I do not come here because I have to.

I do come here because I have to.

Not because I want to.

It's become kind of a necessary evil.

I got to spend hours of my life coming here for my family.

But I've been challenging myself recently.

Instead of coming in here, flying in, trying to grab everything I need, check out, leave.

Can I slow down?

Kind of relax a little bit?

Peruse the aisles?

Maybe even enjoy myself?

I've been wearing earbuds to the store to try to make this happen.

I hate it when people are always wearing their AirPods out in public.

But I have bit the bullet because if you can shift into this gear,

you're shifting into the same gear as some of the people who have lived the longest in the world.

120 year old people.

And there's a name for this gear.

Harvard calls it slow living.

Slowing down to a very comfortable pace and being okay in the moment that you're in.

Taking it all in people who can do this can avoid all this stress and tension that comes with life sometimes.

And it turns out that stuff kind of kills you.

If you're stressed out all the time, your cells age faster, your DNA can get damaged.

Serious stuff.

And guess what?

Gene Calment, 122 years old.

Richard Overton, 112.

All these people that lived super long lives, They're smoking.

They're drinking.

But they're not letting stuff stress them out.

They let go of stuff.

So it might be worth asking yourself, when you're feeling rushed, could I slow down and enjoy this?

And you might be surprised when the trade -off isn't actually as bad as you thought it might be.

There's a great story about this.

A guy, Derek, he loved riding his bike.

He lived out in California by the coast

and there is this 15 mile loop right on the ocean that he would go to all the time.

And he kind of got in a habit of just hauling through this thing.

He knew it backwards and forwards.

He could do the whole thing in about 43 minutes.

But what starts to happen is then if he hits it longer than 43 minutes, he's a little bit like, ah man.

So one day he's going and he's tired.

He's kind of stressed out.

The idea of having to do this crazy

Thing he just doesn't have it in him.

So he's like, you know what today I don't care about the time.

I'm just gonna go at a pace that feels comfortable for me

So he's going he's a little bit more relaxed.

There's a dolphin jumping in the ocean

He looks up and there's a seagull flying over his head and it poops in his mouth apparently.

I don't know if that's true but that's what he says.

So that part's not good but he feels like he can just go forever.

This is great.

He kind of remembers his joy for cycling.

He looks down at his watch when he's done.

45 minutes.

Two minutes longer than his usual time.

he would just squeeze all the juice

he had in him go as hard as possible for four percent faster than today

and that is a lesson that he never forgot

and it makes me wonder could I relax

and get pretty much the same result I think that's true more often than we might think

that's what he called his blog article relax for the same result wrote

it in 2015 i'll link it my dad sent me

that i don't know

but the other thing is uh

you might be sacrificing a lot more than just stress by not slowing down enough

i had this manager at work his name was mcqueen

i'm just gonna call him that

because he likes going fast okay we had this project we're assigned

and he wants to get this thing done as fast as possible.

He wants to impress the CEO.

He knows he wants it done.

And he's like, we can just like...

Faster than fast, quicker than quick.

It's just the two of us.

I'm the one building it.

And I just kind of slapped this thing out.

And he's like, all right, let's go release it.

Send it out to production.

This is like software stuff.

And now, was everybody really impressed?

No, they hated it.

It broke immediately

and people were like what the heck is going on people are complaining

we're getting tickets coming in i have to spend more time fixing

this stupid thing than i did building it in the first place

i ended up having to answer for this in my performance review it was it was not good

and uh this is why the military has a mantra slow is smooth smooth is fast i think enough guys

messed stuff up severely.

You know, but if you take a step back, you can see your surroundings and make sure you're stepping in the right places.

You go to the grocery store, try to just get in and out as fast as possible.

You forget something.

And then halfway through the week, you have to come back and you had Cheetos for lunch.

So it might not be a bad idea to ask yourself, Could I slow down and not just get the same result,

but maybe a better one?

100

That's true a lot of the time, I think.

101

Now here's the deal.

102

I love going fast, right?

103

I like driving fast, exercising.

104

There's times to do it.

105

But when you're going fast, ask yourself, am I doing this because it's fun?

106

Or am I going fast because I feel some kind of pressure?

107

Am I stressed out right now?

108

Is this fast fun or fear?

109

That's what you should ask.

110

Is it fast fun, fear, fight on fall?

111

Now look, pressure is fun sometimes and stress has a purpose.

112

It's also good sometimes.

113

Push yourself, put yourself in uncomfortable situations, but just remember that sometimes you have a choice in the matter.

114

That's kind of the point, right?

115

Slow down, enjoy your life, break less stuff, and live longer.

116

Hopefully.

117

You know.

118

I'm sorry.

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本课的词汇与口语要点

这节口语课以视频“How to live longer and make it suck less”为素材。视频中反复出现的词有：fast, slow, stress。这段视频共有 118 个句子、1065 个单词可供跟读。讲话部分时长为 7:26。说话人语速平稳，每分钟约 143 个词，很适合跟读。 87% 的单词属于英语最常用的 3,000 词，词汇容易理解。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
relax 动词	/ɹɪˈlæks/	鬆開 /松开, 放鬆 /放松
smooth 形容词	/smuːð/	平穩 /平稳, 順利 /顺利
pace 名词	/peɪs/	步伐, 步幅
rush 动词	/ɹʌʃ/	急速去, 急速做
lesson 名词	/ˈlɛs.ən/	課業 /课业, -課 /-课
suck 动词	/sʌk/	吸吮, 咂
gene 名词	/d͡ʒiːn/	基因
juice 名词	/d͡ʒuːs/	汁, 果汁
loop 名词	/luːp/	圈, 環 /环
sacrifice 名词	/ˈsæk.ɹɪ.faɪs/	犧牲 /牺牲
bullet 名词	/ˈbʊlɪt/	子彈 /子弹, 槍子 /枪子
habit 名词	/ˈhæb.ɪt/	習慣 /习惯
complain 动词	/kəmˈpleɪn/	抱怨, 發牢騷 /发牢骚
tension 名词	/ˈtɛnʃən/	緊張 /紧张, 不安
uncomfortable 形容词	/ʌnˈkʌm.fɚ.tə.bl̩/	不舒服

视频中出现的短语动词

单词	发音	释义
slow down 动词		減速 /减速, 放慢
check out 动词		退房
come back 动词		回來 /回来, 返回
end up 动词		到达
look up 动词	/ˌlʊk ˈʌp/	仰, 上看
turn out 动词		原來 /原来

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：

Can I slow down?
It's just the two of us.
I'm the one building it.
That's true a lot of the time, I think.
Am I stressed out right now?

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
定语从句 who / which + 从句 — 补充说明人或事物	people who have · people who can
用 “might / may” 表可能 might/may + 动词 — 有可能但不确定的事	might be · might think · might not be
比较级 -er than / more … than — 比较两个事物	longer than · faster than · more often than
现在进行时 am/is/are + -ing — 此刻或近期正在发生的事	are always wearing · you're shifting · They're smoking

需要注意的发音

说话人用了 25 次缩略和弱读形式，例如 you're, I'm, don't。请按听到的简短形式来说。

“sh” 和 “zh” 音: rush /ɹʌʃ/, tension /ˈtɛnʃən/

中文母语者容易读错的音：

词尾辅音 — 要读清楚，后面不要加元音: relax /ɹɪˈlæks/, distress /dɪˈstɹɛs/, pace /peɪs/, impress /ɪmˈpɹɛs/, rush /ɹʌʃ/
/æ/ — 嘴张大，不要读成 /e/: relax /ɹɪˈlæks/, sacrifice /ˈsæk.ɹɪ.faɪs/, habit /ˈhæb.ɪt/, halfway /ˌhæfˈweɪ/, slap /slæp/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
录下自己的声音并与原声对比，特别注意 relax, smooth, pace 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。

影子跟读法: 阅读完整分步指南 →

跟读练习: How to live longer and make it suck less - 通过视频学习英语口语

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