跟读练习: How to Not Waste Your Life (Stop Getting Distracted) - 通过视频学习英语口语
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1
Hey friends, welcome back to the channel.
朋友们，大家好，欢迎回到本频道。
2
So we often think that the opposite of distraction is focus, but this isn't actually true.
我们通常会认为分心的反面是专注，但实际上这并不正确。
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The opposite of distraction is traction.
分心的反面是专注。
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And what's really cool about these two words is that they both end in the same six letters, which means that distraction is any action that pulls you away from your goals,
这两个词最妙的地方在于，它们的结尾六个字母完全相同，也就是说distraction指的是任何会让你偏离目标的行为。
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and traction is any action that pulls you towards your goals.
而牵引力指的是任何能推动你朝着目标前进的行动。
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Now this is something I came across when I first read the incredible book Indistractable by Nir Eyal.
我第一次阅读尼尔·埃亚尔的精彩著作《Indistractable》时，就接触到了这个观点。
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I've taken a lot of advice from that book myself personally, and I And I recently had a wonderful conversation with Nir all about how to become indistractable.
我自己从那本书里采纳了很多建议，最近我还和Nir进行了一次非常愉快的对话，讨论如何做到不分心。
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So we constantly lie to ourselves.
所以我们总是在对自己撒谎。
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And what that means is that we look back on our lives and we are full of regret.
这意味着当我们回首往事时，心中会充满遗憾。
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We said we should have done that thing.
我们当时就说过我们本该做那件事的。
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We should have started the business.
我们当初就应该开始做这门生意的。
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We should have written the book.
我们本该写那本书的。
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We should have started the podcast.
我们早该开这个播客了。
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We should have started YouTubing, whatever the case might be.
不管怎么说，我们当初就应该开始做YouTube频道的。
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But we didn't do it.
但我们没有那样做。
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We got distracted.
我们刚才分心了。
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So being indistractable is about doing what you say you're going to do.
所以，做到不受干扰，关键在于说到做到。
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Nir is in his 40s now, and he's in an amazing shape with six-pack abs.
尼尔现在四十多岁了，身材保持得极好，还有六块腹肌。
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He's got a great family he thinks very intentionally about what he wants in his life, but it actually took near five years to write the book because ironically, he kept on getting distracted.
他拥有一个美满的家庭，对自己的人生追求有着非常审慎的思考，但颇具讽刺意味的是，这本书的撰写竟花了将近五年的时间，因为他总是不断被各种事情分心。
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So partly he wrote the book to find out for himself how he could become indistractable, both when doing day-to-day tasks and also on big long-term projects.
因此，他写这本书的部分原因是为了弄清楚自己如何才能做到不分心，无论是在处理日常事务还是进行大型长期项目时。
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And in this video, we're gonna be breaking down the four key elements of the indistractability model, which is all about doing more traction and less distraction, perhaps unsurprisingly.
在这段视频中，我们将拆解「不分心模型」的四个核心要素，这个模型的核心就是提高专注力、减少分心，这一点或许并不令人意外。
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Principle number one, the 10 minute rule.
第一条原则，十分钟法则。
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So a lot of us think that the reason why we're
所以我们很多人都认为，我们之所以……
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so distracted is because of our phones and emails and work and kids and all of those things around us.
我们之所以会如此分心，是因为手机、邮件、工作、孩子以及身边所有这些事物。
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But according to Nir's research, this is actually a myth, because external triggers only account for around 10% of our distractions.
但根据尼尔的研究，这实际上是一个误区，因为外部触发因素仅占我们分心原因的10%左右。
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Instead, 90% of our distraction is caused by internal triggers.
相反，我们90%的分心都是由内部触发因素引起的。
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What are internal triggers?
什么是内部触发因素？
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Internal triggers are uncomfortable emotional states that we seek to escape.
内在触发因素是我们想要逃避的、令人不适的情绪状态。
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Boredom, loneliness, fatigue, uncertainty, anxiety.
无聊、孤独、疲惫、不确定、焦虑。
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These are these uncomfortable sensations that we look to escape many times with distraction.
这些是我们常常试图通过分散注意力来逃避的不适感。
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So the research shows that we are more motivated to avoid pain than we are to seek pleasure.
因此研究表明，我们避免痛苦的动力要大于追求快乐的动力。
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This is something called prospect theory, and it explains why you care more about not losing $100 than you do about winning $100.
这就是所谓的前景理论，它解释了为什么你更在意不损失100美元，而不是赢得100美元。
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Rationally, it's the same thing.
从理性角度看，这是一回事。
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You either win $100 or you don't lose $100.
你要么赢取100美元，要么不会损失100美元。
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But there's something about losing stuff, experiencing that pain that makes us feel very motivated to avoid that.
但失去东西的那种感受，经历那种痛苦，会让我们非常有动力去避免这种情况发生。
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So like what Nir said, internal triggers are uncomfortable emotional states that we are trying to avoid.
就像 Nir 所说，内在触发因素是我们试图回避的那些令人不适的情绪状态。
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And so if we want to become indistractable, we need to get way better at taking control of our internal triggers.
因此，如果我们想成为不会轻易分心的人，就必须更好地掌控我们的内部触发因素。
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And there are loads of techniques that Neo talks about in his book about this, but one of the key ones is the 10-minute rule.
Neo在他的书中谈到了很多相关技巧，但其中一个关键技巧是10分钟法则。
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The 10-minute rule says that you can give in to any distraction, whatever that distraction might be, whether you're on a diet and you're trying to resist that chocolate cake, whether you're trying to quit smoking,
10分钟法则是说，你可以向任何干扰让步，无论那是什么干扰，不管你是在节食、想要抵制巧克力蛋糕的诱惑，还是你正试图戒烟，
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whether you're trying to not check your phone every five minutes
无论你是想试着克制自己每隔五分钟就去看手机的冲动
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when you're trying to be with your family or do a work project.
当你想要陪伴家人或者完成一个工作项目时。
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You can give in to that distraction, but not right now, in 10 minutes.
你可以被那些分心的事影响，但不是现在，十分钟后再说。
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And if 10 minutes is too long, make it the five minute rule.
如果10分钟太长，那就采用五分钟法则。
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It doesn't really matter.
这其实没什么关系。
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So next time you feel distracted, try procrastinating from that distraction for just 10 minutes.
所以下次你感到分心时，试着把这种分心的事情推迟10分钟再去做。
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Now, in those 10 minutes, you can do a couple of things.
现在，在那10分钟里，你可以做几件事。
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You can firstly choose to get back to whatever you were doing before you got distracted.
你可以先选择回到分心之前正在做的事情上。
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Or alternatively, you can use that time to surf the urge.
或者，你也可以利用这段时间来驾驭冲动。
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And this is where we acknowledge that emotions come in waves.
而这正是我们认识到情绪如潮水般起伏的时刻。
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And you sort of explore why that feeling came about in the first place.
然后你会试着去探究这种感觉最初产生的原因。
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And a key action point here is to create what Nier calls a distraction notebook.
这里的一个关键行动要点是创建尼尔所说的“分心笔记本”。
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So most people have no sense of why they got distracted.
所以大多数人根本不清楚自己为什么会分心。
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They all of a sudden find the cigarettes in their hand.
他们突然发现自己手里拿着香烟。
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They all of a sudden find the phone, you know, they're scrolling on TikTok or whatever without realizing what was the preceding internal trigger.
他们突然就拿起手机，你懂的，开始刷TikTok之类的应用，完全没意识到之前是什么内在触发了这个行为。
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So a distraction notebook is a way for you to start bringing awareness to what is
所以，分心笔记是一种帮助你开始觉察当下思绪的方法。
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that preceding emotion that you are trying to escape.
你正试图逃避的那种先前的情绪。
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He recommends actually doing this on pen and paper
他建议大家真的拿笔和纸来做这件事。
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or keeping it written down somewhere rather than just doing it in your head, but you can do it in your head if you want.
或者把它写下来，而不是只在脑子里想，当然如果你愿意，在脑子里盘算也可以。
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Basically, it's a good way to keep track of those internal triggers that cause you to become distracted.
总的来说，这是一种很好的方法，可以记录下那些导致你分心的内在触发因素。
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And then obviously you can put steps in place to avoid that thing distracting you again in the future.
之后显然你可以采取一些措施，避免这类事情将来再让你分心。
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Hopefully.
希望如此。
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Now in the rest of this video, we're going to talk about three other things, but if you're the sort of person who gets distracted, you're also probably the sort of person who's not going to watch the rest of this video.
接下来在视频的剩余部分，我们会讨论另外三点，但如果你是容易分心的人，那你很可能也不会把这段视频看完。
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So I'm telling you now, if you just take one thing away from this video, it is to recognize that practically all of the time, 90% of the time, when you're getting distracted,
所以我现在要告诉你，如果你从这个视频里只记住一件事，那就是要意识到，几乎在所有情况下，90%的情况下，当你分心的时候，
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it's because there is some kind of emotional state that you are trying to avoid.
这是因为你正在试图逃避某种情绪状态。
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And just having that knowledge, that appreciation that you are a little bitch, no, not that.
只要明白这一点，认清自己就是个小贱人的事实，不，不是那个意思。
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And just having that knowledge, and just having that knowledge can help you actually figure out, like what's the source of that emotion?
仅仅掌握这些知识，就能帮助你真正弄清楚那种情绪的根源是什么。
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Why is that emotion happening?
为什么会产生这种情绪？
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What's the narrative you're telling yourself about the emotion?
你对这种情绪给自己构建了什么样的叙事？
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Feelings are not facts, as various people on the internet famously say, which is kind of true, feelings are not facts.
正如网上很多人常说的，感受不等于事实，这话有一定道理，感受确实不是事实。
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The feeling is caused by some kind of internal sensation, and then you're telling yourself some sort of narrative or some sort of story, which is then precipitating that specific feeling,
这种感受是由某种内在的感觉引发的，然后你会对自己讲述某种叙述或某种故事，而这又进一步催生了那种特定的感受。
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And that negative emotion is the thing that you're trying to avoid when you get distracted.
而那种负面情绪，正是你分心时试图逃避的东西。
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So if you just remember that, feel free to click off this video, scroll TikTok instead.
所以如果你记住了这一点，大可以关掉这个视频，去刷TikTok。
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But if that's the thing that you take away from this video, this video will have been totally worth it.
但如果你从这段视频中只记住了这一点，那这段视频就完全值了。
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But okay, if you're still with me, then we know that internal triggers are not 100% of the problem.
不过好吧，如果你还在听我说，那我们就知道内在触发因素并不是问题的全部。
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There is another 10%.
还有另外10%。
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And if we wanna solve the other 10% of distraction, then we've got to think about two other causes of distraction.
如果我们想要解决剩下那10%的分心问题，就必须考虑另外两个导致分心的原因。
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That is firstly, planning problems, and secondly, external triggers.
首先是规划问题，其次是外部触发因素。
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Oh, and by the way, if you are enjoying this video, then you might like to check out Brilliant, who are very kindly sponsoring this video.
对了，顺便说一句，如果您喜欢这个视频，也许也会想看看Brilliant，非常感谢他们对本视频的赞助。
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Brilliant is a fantastic online education platform where you learn by doing, not just by consuming.
Brilliant是一个非常出色的在线教育平台，你可以通过动手实践来学习，而不只是被动接收知识。
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We've got thousands of interactive lessons in maths and data analysis, programming, and even AI.
我们提供数千门互动课程，涵盖数学、数据分析、编程甚至人工智能领域。
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I've personally been learning stuff on Brilliant for the last five years, and I've gotten a lot of value from it in helping me understand various things around AI and programming and crypto.
过去五年我一直在 Brilliant 上学习，它帮我理解了很多关于人工智能、编程和加密货币的知识，让我收获颇丰。
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And I've even had people in my audience in
我甚至还遇到过一些观众在现场……
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that time who have said that they started using Brilliant on the various recommendations that I give for it, and they've gotten value out of it as well.
那时候有不少人说，他们是听了我各种推荐才开始用Brilliant的，而且也从中收获了很多。
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They've got a really good first principles approach to learning, which helps you build understanding from the ground up.
他们采用了非常出色的第一性原理学习方法，能帮助你从基础开始逐步建立理解。
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And it's all crafted by an award-winning team of teachers and researchers and professionals from cool places like MIT, Caltech, Microsoft, Google, and many more places.
所有内容均由获奖团队精心打造，团队成员包括来自麻省理工学院、加州理工学院、微软、谷歌等顶尖机构的教师、研究人员和专业人士。
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And really, Brilliant helps you build critical thinking skills through problem solving, rather than through memorizing things, which is traditionally how we're taught to do stuff in school.
实际上，Brilliant是通过解决问题来帮助你培养批判性思维能力，而不是靠死记硬背——这正是我们在学校里传统的学习方式。
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So while you're building real knowledge on specific topics, you're also becoming a better thinker.
因此，当你在特定领域积累真正的知识时，你也在成为一个更优秀的思考者。
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And in just a few minutes each day, which can replace some of the minutes you spent mindlessly scrolling, Brilliant can help you build genuine real-world knowledge.
每天只需花上几分钟——这些时间原本可能被你无意识地刷手机浪费掉——Brilliant就能帮助你掌握真正实用的知识。
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The growing number of courses on programming are particularly good, and those can help you get familiar with Python, which is the world's most popular programming language,
越来越多的编程课程尤其出色，这些课程可以帮助你熟悉Python——全球最受欢迎的编程语言。
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and you can start building programs on day one with their built-in drag-and-drop editor.
你第一天就能使用他们内置的拖放编辑器开始编写程序。
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If any of that sounds interesting
如果以上任何一点听起来让你感兴趣
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and you'd like to try out everything Brilliant has to offer completely for free for a full 30 days, head over to brilliant.org.
如果你想在整整30天里免费体验Brilliant提供的所有内容，就去brilliant.org看看吧。
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Or you can scan or screenshot the QR code on screen, or you can click on the link in the video description.
您也可以扫描或截图屏幕上的二维码，或者点击视频简介中的链接。
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And if you sign up for Brilliant using any of these mechanisms, you'll also get 20% off the annual premium subscription.
如果您通过以上任意一种方式注册 Brilliant，还可享受年度高级订阅八折优惠。
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So thank you so much Brilliant for sponsoring this video.
非常感谢 Brilliant 对本视频的赞助支持。
96
Principle number two, the willpower myth.
第二个原则，意志力的迷思。
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OK, so aside from all of these internal triggers, there are lots of other external triggers that also pull us away from traction, like phones and computers and TV shows and work emails and meetings and the whole shebang.
好的，除了这些内部触发因素之外，还有很多其他外部触发因素也会让我们无法专注，比如手机、电脑、电视节目、工作邮件、会议等等，不一而足。
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And I've made a bunch of videos specifically on how to deal with some of these external triggers, like phone addiction and stuff.
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But one of the really interesting things that Nir
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and I talked about was willpower and whether
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or not willpower is really something that runs out towards the end of the day like some people think it does.
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So there is this popular notion that willpower is a limited resource.
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And this came out of some research done several years ago now around this concept called ego depletion.
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Ego depletion says that we run out of willpower, just like we would run out of battery charge on our phone or gas in our gas tank, that it's a depletable resource.
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And this got a lot of press because it's kind of a concept people want to believe.
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This original study on ego depletion was published in 1998 by a psychologist called Roy Baumeister.
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And a lot of people subscribe to this idea of willpower being a limited resource because it's a comforting thought.
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It allows us to say that, oh man, I'm just so tired by the end of the day.
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My willpower has run out.
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I get so drained at work by my boss or by life or by circumstances or by the weather or by whatever.
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My willpower has run out.
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And so I have to watch Netflix in the evening.
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It's not my fault that I'm not actually making progress on my goals
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and instead I'm just scrolling TikTok and Instagram and all that kind of stuff.
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It's not my fault, it's that my willpower has run out.
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But it turns out actually that the results from this original 1998 study have been totally debunked.
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Turns out that this idea of ego depletion, that we run out of willpower like gas in a gas tank, turns out not to be true.
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Except in one group of people.
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There's actually one group of people who really do run out of willpower.
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They really do spend it up.
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And those people, and only those people, and this work was done by Carol Dweck, I'm sure you know her work, her wonderful book called Mindset.
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And she found that the only group of people who run out of willpower
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are people who believe that willpower is a depletable resource.
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So if you think that you run out of willpower by the end of the day, then your body and mind will behave in that way.
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If you just choose to believe that willpower is not a depletable resource, and actually you can always muster up willpower and discipline whenever you feel like it, then it's not really going to become a problem.
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The word addiction comes from the Latin addictio, which means slave.
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So when you say to yourself, I am a slave, I am addicted, I have no more willpower, I'm spent, you're making it true.
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And so we have to be very, very careful about these labels and make sure
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that we only adopt the labels that serve us rather than the ones that hurt us.
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By the way, if you are enjoying this video, then you might like to check out my completely free seven day Focus Crash Course.
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It's completely free and it's a series of seven emails that I'll send you each day that each have some evidence-based principles, strategies, and tools that you can use to improve your focus as well.
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And the reason we've put that together is because whenever I pull the audience and ask, what are you guys struggling with, focus and consistency seems to be the highest thing on that list basically all the time.
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And so we thought, you know what, let's just turn this into a bit of an email course
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because there is so much to share and so many strategies that are really helpful when it comes to focus.
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So if you're interested, it's completely free.
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You can sign up, you can unsubscribe whenever you want.
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Head over to focuscrashcourse.com or hit the link in the video description.
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All right, principle number three is attraction timeboxing.
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Everything is a distraction unless you plan your time.
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So unlike a to-do list, which is just a register of things you want to have done, when you time box, and I didn't make up this technique.
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It's been around for a long time.
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It's called setting an implementation intention.
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It's the most widely studied technique that far too few people use.
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It's basically saying, here's what I'm going to do and when I'm going to do it.
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So the issue with to-do lists is that
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when you write a to-do list and then you tick things off one by one, then you can't plan, firstly, how much time it will take you to complete the task, and secondly, how much attention you actually need for the task.
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But the idea of traction time boxing is
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that it lets you track both of these inputs
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because traction time boxing is basically a fancy way of describing putting stuff in your calendar and like actually doing it.
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I discovered this when I was at university and I realized that I sucked at managing my time.
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And then I started using a calendar and actually just time boxing things
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and actually trying to plan my week at the start of the week and figuring out, okay, when do I need to allocate time for my essays?
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When am I gonna work on my side hustle business?
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That's gonna go in the calendar.
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And that just helped me really become way more effective with how I use my time.
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And it wasn't that I was sort of planning every single moment of the day
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because I also had a very social life at uni
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and hung out with friends playing board games until four in the morning way too often.
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But it let me sort of juggle all these different things.
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And it still just amazes me how few people actually use a calendar.
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When people get into the professional workplace, everyone has to use a calendar because it's how meetings are organized and stuff.
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But using a calendar for your personal life as well, and also using a calendar for any side hustle-y type goals that you wanna work towards, whether that's starting a YouTube channel or a business,
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or even just, I don't know, watching the top 50 movies on IMDb, actually just putting those into your calendar timeboxing it really helps you make the most out of your time.
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And so when you budget those things, your time and attention, the new metric isn't did I finish?
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The new metric is did I do what I said I
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was going to do for as long as I said I would without distraction?
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Whether that's being with my family, whether that's playing video games, whether that's working on a big project.
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Did I do what I said I was going to do for as long as I said I would without distraction?
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Because that is the only way to have a feedback loop.
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Now over time you get better at estimating how much time and attention these different things in your calendar need, and that way you can keep on improving at it over time.
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But the most important takeaway is that everything in your calendar should ideally be traction, so actions that pull you towards your goals rather than distraction.
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Now, sometimes people don't like this.
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Sometimes people will say that, well, if you time block everything, then that's like toxic productivity, and where's the spontaneity, and where's the fun?
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And I'm like, no, that's not how it works.
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You can absolutely time box your evenings, for example, to be fully present with your partner.
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You can time box a whole Wednesday evening for a solo relaxation evening, which is what I do on Wednesday evenings.
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I don't care what your goals are.
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The thing that I care about that I would love to happen is that you use your time, which is the single most valuable non-renewable resource that we have.
179
You use that time towards things that you actually care about doing.
180
You don't use that time, ideally, just scrolling a random app based on what the engineers who get paid stupid amounts of money at Facebook
181
and at TikTok and at Instagram and stuff, instead of letting them decide what you're doing with your most valuable asset on this planet,
182
you decide yourself what you'd like to do with your most valuable asset on this planet, i.e. your time.
183
And if that means being on TikTok and chilling out, watching Netflix, watching Disney+, whatever you want, great, fantastic.
184
As long as you have made that decision, then I'm happy.
185
Cool.
186
Principle number four, the rule of pacts.
187
Okay, so there are three types of pacts that we can use to help become more indistractable.
188
Price, effort, and identity.
189
So firstly, price pacts involve money.
190
Now, this part of the conversation, Nir told me about his burn or burn technique when he came to working out.
191
Now, Nir used to be pretty overweight, and now he's become absolutely ripped.
192
And apparently, the way he did this was that he taped a $100 note to his mirror.
193
And when he looked at that mirror every single day, he made a decision.
194
I can either burn some calories by doing some pushups, going for a walk around the block,
195
going for a swim, doing some kind of exercise every day to burn calories, or I have to burn the $100 bill.
196
And to this day, Nir has never broken this price pact.
197
And he actually even did the same thing when writing the book, Indistractable.
198
If he didn't write the book by a certain date, then he owed someone $20,000.
199
But of course, he managed to write the book, and so he never actually had to pay the money.
200
OK, secondly, we have effort pacts, which is where you put a bit of friction between you and the distraction.
201
So for example, Nir has set it so that his internet automatically turns off at 10 PM every single day.
202
Yeah, he could always go and turn the router back on
203
and unplug the Amazon Alexa switch or whatever the thing is that's turning it off.
204
But that would take effort to do and he has to really think about it.
205
And then he has to really think about whether he actually wants to use the internet after 10 p.m.
206
This is the same reason why I've installed an app called Opal, which is very good.
207
And I set it so that it blocks all social media apps after 10 p.m and before 9 a.m.
208
So when it gets to nighttime and I'm sitting on the toilet, scrolling through my phone and I'm like, huh, you know what?
209
I'm just habitually gonna go on Instagram Reels.
210
I can't because Instagram is blocked.
211
And I think, well, what if I just watch a YouTube video?
212
And I can't because YouTube is blocked as well.
213
And then sometimes I think, you know, I should have Instagram unblocked because I need, obviously need to post an Instagram story at 11.30 PM.
214
And then I got Opal and then, you know, you can always unblock the apps, but you have to wait like 30 seconds.
215
And in that 30 seconds, I'm like, do I really need to post this Instagram story at 11.30?
216
Why don't I just go to sleep?
217
I can wake up early.
218
I can have a nice morning.
219
I'll be a bit more refreshed and energized and stuff.
220
And so I ended up not going on social media, anywhere near as much as I used to
221
because I've now set this app to automatically block these offending apps between 10 PM
222
and 9 AM and I'd recommend you do it as well.
223
There's literally no reason to ever allow yourself to even click on a social media app
224
when it's nighttime and your primary goal is to sleep, hopefully.
225
And then thirdly, we have identity pacts.
226
Now, if you give yourself an identity, you are much more likely to actually do something.
227
So using that technique to our advantage, by actually having a moniker, by having an identity, this is why the book is called Indistractable.
228
Indistractable is meant to sound like indestructible.
229
It's who you are.
230
So when you have this identity, it makes you much more likely to follow through.
231
This comes from the psychology of religion, in fact, that when someone calls themselves a member of a particular faith, they're much more likely to act in accordance.
232
And reinforcing this identity of being indestructible, this can be your superpower.
233
Now, there's something really cool that I heard from Tony Robbins a few years ago, which is that the strongest force in human personality is the need to stay consistent with how we think of ourselves.
234
So if you define yourself, or if your identity is that of someone who procrastinates, or I'm a procrastinator, then you're going to continue being a procrastinator.
235
If your identity is, oh, I'm a gamer and I have to get through school on the side, then you're going to struggle to ever do your work.
236
If your identity is that of a writer, you're much more likely to write.
237
If your identity is that of a YouTuber, you're much more likely to create videos.
238
If your identity is that of a healthy person, you're going to go to the gym.
239
And if your identity is that of someone who really struggles to go to the gym
240
or to stay in good shape and work out and stuff, you're going to struggle with that.
241
This is also something James Clear talks about in Atomic Habits.
242
Identity-based behavior your change is a lot easier than focusing on the tactics.
243
It's much easier when you can make your habits consistent with the identity
244
that you want to have and actually like sign up yourself into actually having that identity.
245
Okay, so those were the four elements of Nier's indistractability model.
246
You should totally check out the book.
247
It is really good.
248
But if you're maybe struggling with some of these external triggers, like spending a lot of time on your phone, then you might like to check out this video here where I've made a video specifically targeting phone addiction.
249
So thank you so much for watching.
250
I hope you enjoyed the video and hopefully I'll see you in the next one.
251
Bye-bye.
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本课的词汇与口语要点
这节 B2 级别的口语课以视频“How to Not Waste Your Life”为素材。 这段视频共有 251 个句子、4020 个单词可供跟读。 讲话部分时长为 16:49。 说话人语速较快，每分钟约 239 个词，会出现较多连读和弱读。 85% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。
视频中的重点词汇
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| willpower 名词 | /ˈwɪlˌpaʊɚ/ | 意志力, 意志 |
| distract 动词 | /dɪˈstɹækt/ | 分心 |
| pact 名词 | /pækt/ | 協議 /协议, 協定 /协定 |
| scroll 名词 | /skɹoʊl/ | 條幅 /条幅, 卷軸 /卷轴 |
| emotion 名词 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| firstly 副词 | /ˈfɜɹstli/ | 第一, 首先 |
| secondly 副词 | /ˈsɛk.(ə)ndli/ | 二來 /二来, 第二 |
| addiction 名词 | /əˈdɪkˌʃən/ | 成癮 /成瘾 |
| uncomfortable 形容词 | /ʌnˈkʌm.fɚ.tə.bl̩/ | 不舒服 |
| nighttime 名词 | /ˈnaɪtˌtaɪm/ | 夜裡 /夜里, 夜間 /夜间 |
| procrastinate 动词 | /pɹoʊˈkɹæs.tə.neɪt/ | 耽擱 /耽搁, 拖延 |
| calorie 名词 | /ˈkæləɹi/ | 卡路里, 卡 |
| motivate 动词 | /ˈmoʊ.tɪ.veɪt/ | 激发 |
| notebook 名词 | /ˈnoʊtˌbʊk/ | 筆記本 /笔记本, 本子 |
| metric 形容词 | /ˈmɛt.ɹɪk/ | 公制 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| check out 动词 | 退房 | |
| turn out 动词 | 原來 /原来 | |
| figure out 动词 | 弄清楚 | |
| sign up 动词 | 報名 /报名, 註冊 /注册 | |
| work out 动词 | /ˌwɝk ˈaʊt/ | 計算 /计算, 算出 |
| break down 动词 | 壞了 /坏了, 出故障 | |
| end up 动词 | 到达 | |
| get through 动词 | /ɡɛt ˈθɹu/ | 度過 /度过 |
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：
- What's the narrative you're telling yourself about the emotion?
- When am I gonna work on my side hustle business?
- I don't care what your goals are.
- Why don't I just go to sleep?
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 | I've taken · I've gotten · I've even had |
| 定语从句 who / which + 从句 — 补充说明人或事物 | letters, which means · model, which is · person who gets |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | is caused · was published · was done |
需要注意的发音
说话人用了 89 次缩略和弱读形式，例如 you're, I'm, I've。请按听到的简短形式来说。
- “th” 音: myth /mɪθ/, thinker /ˈθɪŋ.kɚ/, thirdly /ˈθɚdli/, mathematics /mæθ(.ə)ˈmæt.ɪks/
- “sh” 和 “zh” 音: distraction /dɪsˈtɹæk.ʃən/, traction /ˈtɹæk.ʃən/, emotion /ɪˈməʊ.ʃən/, depletion /dɪˈpliːʃən/, addiction /əˈdɪkˌʃən/
- 长单词——注意重音位置: uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, indestructible /ɪndɪˈstɹʌktɪbəl/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, ideally /aɪˈdi.ə.li/, habitually /həˈbɪtju.əli/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: motivate /ˈmoʊ.tɪ.veɪt/, overweight /ˌoʊvɚˈweɪt/, alternatively /ɔlˈtɝ.nə.tɪv.li/, behave /bɪˈheɪv/, interactive /ˌɪn.tɚˈæk.tɪv/
- 词尾辅音 — 要读清楚，后面不要加元音: distract /dɪˈstɹækt/, pact /pækt/, precede /pɹɪˈsid/, procrastinate /pɹoʊˈkɹæs.tə.neɪt/, unblock /ʌnˈblɒk/
- /r/ 和 /l/ 的区别: scroll /skɹoʊl/, firstly /ˈfɜɹstli/, indestructible /ɪndɪˈstɹʌktɪbəl/, calorie /ˈkæləɹi/, relaxation /rᵻˌlækˈseɪ.ʃən/
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。
- 先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
- 录下自己的声音并与原声对比，特别注意 willpower, distract, pact 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。