跟读练习: How to make your days feel effortless (like a minimalist) - 通过YouTube学习英语口语
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35,000.
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35,000.
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That's roughly how many decisions we make in a day.
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From the moment we wake up to the time that we go to bed,
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our minds are constantly at work,
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choosing one thing after another.
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Without realizing it, this constant decision-making might be contributing to why we feel overwhelmed
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and mentally drained at the end of the day.
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And nowadays, in a world of too much of everything,
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Even the simplest decisions can feel complicated.
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Just buying groceries, for example.
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It can turn into an endless mental debate.
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Is this organic?
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Am I getting the best deal?
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Should I buy the prepackaged ones?
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Is there an app for coupons?
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Having any kind of choice is a privilege.
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I can't imagine a world where the decisions are all made for me.
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But maybe we're not meant to have these many choices.
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As a minimalist, I'm constantly thinking about the ways
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that I can simplify my day-to-day so that I can minimize decision fatigue
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and free up mental space for what's actually important to me.
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I decided to eat the same thing for breakfast every day day.
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I know this might sound strange for some people
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and for others maybe this is already a norm
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but it's been working out pretty well for me and it's been giving me such a peace of mind.
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I tend to wake up pretty late
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so I needed to find a way to streamline my morning routine and this was one of the easiest commitments.
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It's usually a bowl of oatmeal with some fruit,
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an avocado toast and a coffee.
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And having this breakfast set in place,
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I know if we run out of any of these items
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or know exactly what to get at the grocery store when we run out of it.
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For lunch and dinner, I do like having a bit of variety.
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One day, my husband and I sat down and made a list of all the meals and desserts that we both enjoy.
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And every week, we will create a menu based on similar ingredients.
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There's less food waste, we save time and money on groceries,
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and no more wondering the dreaded question, what should we eat?
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If you were a cartoon character,
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what outfit would you always be drawn in?
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That outfit is probably your uniform.
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A uniform is a go-to outfit that reflects your personal style,
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something you naturally gravitate towards and wear regularly.
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One of the most famous examples of using a uniform to minimize decision fatigue is Steve Jobs with his iconic black turtleneck,
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jeans, and the New Balance sneakers.
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My summer uniform is linen pants and crop top.
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My winter uniform is jeans and a sweater.
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This is what I feel like myself in.
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And once I figured out what my uniform was my uniform formula,
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getting dressed in the morning has become quite effortless.
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Also, having a capsule wardrobe and keeping all my seasonally appropriate clothes visible has made my life easier,
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but that's a topic for another video.
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When we have to make those important decisions in our lives,
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I find it helpful to talk it over with a therapist.
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The most recent big decision,
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moving back to Portugal, was not an easy choice,
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but the constant going back and forth was actually draining me mentally more than anything else.
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Talking out loud and explaining my reasoning to a licensed therapist helped me to reach a conclusion that I was confident in,
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and it helped me to move forward.
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What I love about BetterHelp is that it's pretty easy to get started.
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You can just go to their website,
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answer some questions, and you'll be matched with the licensed therapist,
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usually within 48 hours.
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I still think the best part is that you can do it from your phone,
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computer, or a phone call,
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or a video chat, whatever is the most convenient for you.
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If you want to try it for yourself,
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you can visit betterhelp.com slash malamalife or choose malamalife during the signup process and enjoy a special discount for your first month.
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Thank you so much to BetterHelp for sponsoring this video.
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The most simple and minimalist way to organize your life is to make lists.
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I have a go-to list for pretty much everything.
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Music, watch later list, shopping wish list, grocery list, workout playlist.
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So when the time comes,
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I'm not standing around wondering what I want to watch or what I want to buy,
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etc. I can just pull up my many lists where so much of my choices have been already narrowed down.
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For example, I haven't had a gym membership in ages because I love working out in the comfort of my own home.
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Such an introverted thing to say.
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I have saved a bunch of fun workouts on my Instagram and YouTube in different folders for legs,
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arms, cardio, dance, or bar,
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and I just like to choose whatever I feel like doing that day.
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I actually enjoy cleaning, but would I rather be outside filming,
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playing with the dogs, or spending time with my husband?
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Absolutely.
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Life shouldn't be all about maintenance.
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It should be about living.
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This is why I started to minimize my stuff in the first place.
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Our routine got a little bit thrown off with all this moving around,
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but in the new year,
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my husband and I came up with a weekly cleaning schedule.
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He gets the dishes after lunch,
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I get it after dinner.
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He cleans the microwave and the air fryer, I vacuum and mop.
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I know it is not the most exciting topic,
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but it's a part of life that we all have to face.
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So having a system in place is invaluable for automating the decisions that we don't really want to waste time on.
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This sounds obvious, but declutter the choices you need to make.
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In other words, minimize or simplify the different aspects of your life so you're not constantly overwhelmed with infinite choices.
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There was a time when my vanity was full of different serums
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and lotions and tools and makeup and getting ready took
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so long because more than half the time I was just going through all the different options.
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But really, there is no point in alternating between three different brown eyeliners or having the five shades of similar lip products.
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Now I mostly have one of each and try to fit everything into one bag.
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Deciding between two things will always be less stressful than deciding between five,
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so look around your house and see where you can minimize.
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You might think you're just eliminating clutter but more importantly you're clearing space for more mental clarity.
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Mel Robbins' 5 second rule is still one of the most
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powerful tools for those of us who tend to get stuck in our decision making process,
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especially as perfectionists.
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The rule is simple.
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When you're faced with a decision,
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you count down from 5,
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4, 3, 2, 1, and then take immediate action.
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This really forces me to push past the hesitation and overthinking,
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and it helps me to break free from the analysis paralysis that often come with trying to make the perfect choice.
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Of course, we all want to make the best decision possible,
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but sometimes the most important thing is to make a decision and move forward.
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The goal is not to live our whole life on autopilot,
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but to create space for intentional living.
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So, automate what you can,
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have a uniform, have a weekly maintenance schedule,
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organize your life in lists,
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declutter your choices, and use the 5 second rule.
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Let me know which one of these rules you want to try out,
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and I'll talk to you soon in the next video.
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背景与背景
现今社会，生活充满了选择，平均每个人每天大约要做35,000个决策。从早上醒来到晚上入睡，我们的脑海里不断在进行选择。这种持续的决策疲劳可能导致我们感到不堪重负和精神疲惫。对于那些学习英语的人来说，想要在语言学习的过程中简化决定也是一种有效的方法。通过学习如何做出更简洁的选择，你可以减轻学习压力，更专注于英语口语练习和提高自信心。通过这种方式，学习者可以从看YouTube学英语中获得启发，进而提升自己的英语能力。
日常交流中的五个常用短语
- What should we eat? - 这个问题常常困扰着许多人，尤其是在决定午餐或晚餐时。
- Are we out of any of these items? - 这是在购物前需要确认自己的冰箱是否还有储备。
- Is this organic? - 在选择食品时，这是一种常见的疑问。
- Let’s create a menu. - 制定一个菜单可以让每餐的选择变得简单。
- This feels effortless. - 这是描述完成一件事情所需的精力少，感觉自如的表达。
逐步跟读指南
要在日常生活中提高英语口语能力，尤其是如果你打算通过看YouTube学英语，可以采取影子跟读技巧。以下是逐步的建议，帮助你轻松应对视频中的语言难度：
- 选择合适的视频：选择一个英语表达清晰、内容感兴趣的视频，这里推荐与生活简化或日常选择相关的主题。
- 第一次观看：第一次观看时，专注于理解大意，注意说话者的语调和节奏。
- 逐句跟读：重新播放视频，暂停在每一句话的末尾，尝试模仿说话者的发音和语调。这是shadowing site的核心练习。
- 录音对比：将自己模仿的声音录下来，与原视频进行对比，可以帮助你发现发音和语调的差异。
- 重复练习：多次重复这个过程，直到你感到能够轻松跟随视频的节奏。这种影子跟读的方式，有助于提高你的英语口语练习效果。
通过这样的练习，不仅能减轻你在英语学习中的选择压力，还能帮你更自然地融入日常对话，提高说英语的流利度。记得坚持练习，持之以恒，你的英语能力将会逐步提升！
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。