跟读练习: Most People Waste Their Life Without Realizing It | Naval Ravikant - 通过视频学习英语口语

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What is happiness?

I think it's just basically being okay with where you are.

Not wanting.

Not wanting things to be different than the way they are.

Not having the sense that anything is missing in this moment.

If you can observe your own thoughts and view them a little objectively, then you can start being a little more choosy, a little more critical.

And you can realize that there are no problems in the real world other than maybe things

that inflict pain on your body.

Everything else has to become a problem in your mind first You have to view it

and interpret it and create a narrative

that it is a problem before it becomes a problem and then you realize that a lot of your

emotional energy is spent on reacting to things

that your mind is automatically saying are problems And you don't need all those problems.

Do you really need that many problems in your life?

Again, I would say try to focus on just one Overarching problem and then go solve that problem.

If you define pain as physical pain, then it's a real thing.

It happens and you can't ignore it.

But that's not what we mean by suffering.

Suffering is mostly mental anguish and mental pain.

And it just means you don't want to do the task at hand.

If you were fine doing the task at hand, then you wouldn't be suffering.

And then the question is, what's more effective, to suffer along the way or just to interpret it in a way that it's not suffering?

You hear from a lot of successful people, they look back and they say, oh, the journey was the fun part, right?

That was actually the entertaining part

and i should have enjoyed it more it's a common regret

but just be careful because your attention is the only thing

that you have one big anxiety resolve for me is just

ruminating on death i think that's a good one you're gonna die it's all going to zero

if you can keep the idea in front of you at all times

that you're going to die and that everything goes literally to zero

what's there to stress about yeah for better

or worse life is very short how should people deal with

its briefness enjoy it there's a little thought exercise i like to do

which is you can go back into your own life

and try to put yourself in the exact position you were

in five years ago 10 years ago 15 years ago 20 years ago

and you try to remember okay who was i with what

was i doing what was i feeling what were my emotions what were my objectives

and really really try to transport yourself back and see

if there's any advice you'd give yourself anything you'd do differently

now you don't have new information don't pretend you could have gone back

and you know bought a stock or bought bitcoin or whatever

but just knowing what you know now in terms of your temperament

and a little bit of age related experience how would you have done things differently

and i think it's a worthwhile exercise to do

so don't let me rob you of the conclusion

but i'll tell you for me uh i would have done

everything the same except i would have done it with less anger, less emotion, less internal suffering.

Because that was optional, it wasn't necessary.

And I would argue that someone who can do the job at least peacefully,

but maybe happily, is going to be more effective than someone who has unnecessary emotional turmoil.

And the journey is not only the reward, the journey is the only thing there is.

Even success, it's human nature to bank it very, very quickly.

Because the normal loop that we run through is you sit around, you're bored, then you want something then

when you want something you decide you're not going to be happy until you get

that thing then you start your bout of suffering or anticipation

while you strive to get that thing if you get

that thing then you get used to it

and then you get bored again then a few months later you want something else

and if you don't get it then you're unhappy for a bit

and then you get over it then you want something else right that's the normal cycle

so whether you're happy

or unhappy at the end it tends not to last now i don't want to be glib and say that, oh, there's no point in making money or being successful.

There absolutely is.

Money solves all your money problems.

So it is good to have money.

That said, there are those

stories that shows that people who break their back

and people who win the lottery are back to their baseline happiness two years later.

Again, I don't know if that's entirely true.

I think money can buy you happiness if you earned it, because then along the way, you have both pride and confidence in yourself

and you have a sense of accomplishment and you set out to do something and you were right.

How do you shortcut that desire contract?

You could focus, you could decide that I don't want most things.

I think we have a lot of unnecessary desires that we just pick up everywhere.

We have opinions on everything, judgments on everything.

So I think just knowing that those are the source of unhappiness

will make you be choosy about your desires and frankly

if you want to be successful you have to be choosy

about your desires you have to focus you can't be great

at everything you can't be great at everything you're just going to waste your energy

and waste your time don't do something you don't want to do why are you wasting your time there's

so little time on this earth life goes fast what are the four thousand weeks that's your lifespan um

and and yes we hear that but we don't remember it

but uh i guess i'm keenly aware of how little time I have, so I'm just not going to waste it.

Don't fritter away your life on randomly scheduled things and things that aren't important, don't matter, and events and weddings and,

you know, tedious dinners with tedious people that you don't want to go to.

To the extent you can bring freedom into your life, optimize for that, you'll actually be more productive.

You won't just be happier, more free.

You will be more productive because then you can focus on what is in front of you, whatever the biggest problem of that day.

When I wake up in the morning, the first four hours are when I have the most energy.

And that's when I want to solve all the hard problems.

And the next four hours are when I kind of want to, you know, do some more outdoorsy activities or I want to work out or maybe I can, you know, have some meetings,

but I'll try to do those last second based on whatever the day's priorities demand.

The last four hours, I kind of want to wind down.

I want to hang out with the kids and I want to play games or read a book or something like that.

So having that flexibility and freedom is really important.

So you can just put whatever is most needed into the slot at that moment.

I reject this frame that efficiency and productivity and success are counter to happiness and freedom.

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They actually go together.

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How so?

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The happier you are, the more you can sustain doing something, the more likely you're going to do something

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that will in turn make you even happier and you'll continue to do it and you'll outwork everybody else.

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The more free you are, the better you can allocate your time

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and the less you're caught up in a web of obligations

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and commitments and the more you can focus on the task at hand.

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So what matters is just being present for the thing.

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So if you're doing something that you want to do and you're fully there for it, then it's not wasted time.

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If you don't want to do it

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and your mind is running away from it and you're reacting against it

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and you're wishing you were somewhere else and you're thinking about some other thing

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or you're anticipating some future thing or regretting some past thing or being fearful of something, then that's wasted time.

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That's time that's being wasted when you're not actually present for the reality in front of you.

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So my definition of wasted time, yes, I do want some material things in life and there are things that have more value than others within this life.

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But this life is very short and bounded.

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So the true waste of time is a time that you are not present for, when you are not there for it,

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when you are not doing the thing you want to do to the best of a capability such

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that you're immersed in it.

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If you're not immersed in this moment, then you're wasting your time.

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The worst outcome in the world is not having self -esteem.

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Why?

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Yeah, it's a tough one.

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I look at the people, and I don't want to offend anybody, but I look at the people who don't like themselves, and that's the toughest slot because they're always wrestling with themselves.

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And it's hard enough to face the outside world.

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And no one's going to like you more than you like yourself.

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So if you're struggling with yourself, then the outside world becomes an insurmountable challenge.

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And it's hard to say why people have low self -esteem.

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It might be genetic it might just be circumstantial.

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A lot of times I think it's because they just weren't unconditionally loved as a child, and that sort of seeps in at a deep core level.

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But self -esteem issues can be the most limiting.

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To some extent, self -esteem is a reputation you have with yourself.

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You're watching yourself at all times, you know what you're doing, and you have your own moral code.

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Everyone has a different moral code.

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But if you don't live up to your own moral code, the same code that you hold others to, it will damage your self -esteem.

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So perhaps one way to build up your self -esteem is

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to live up to your own code very rigorously have one and then live up to it

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another way to raise your self -esteem might be to do things for others

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if I look back on my life and you know what are the moments

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that I'm actually proud of there's very far and few between

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and it's not

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that often it's not the things you would expect it's not the material success it's not having learned this thing

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or that it's when I made a sacrifice for somebody

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or something that I loved and that's when I'm actually ironically most proud.

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Now that's through an explicit mental exercise but I'll bet you at some level I'm recording that implicitly.

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So that tells me that even if I am not being loved then the way to create love is to give love, to express love through sacrifice and through duty.

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And so I think doing things like that can build up your self -esteem really fast.

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Because anxiety is the emotion du jour of the 21st century and lots of driven people,

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very anxious, very paranoid, that's what's caused them to be affected it pays

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so much attention detail oriented not letting things go staying up

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at night thinking about it that's the paranoia coming in what have you come to learn about anxiety

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and dealing with it so anxiety and stress are interesting they're very related stress is

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when like if you look at an iron beam

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when an iron beam is under stress it's

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because it's being bent in two different directions at the same time

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so when your mind is under stress is

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because it has two conflicting desires at once

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so for example you know you you want to be liked

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but you want to do something selfish and you can't reconcile the two and

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so you're under stress you want to do something for somebody

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else you want to do something for yourself right these are you you don't want to go to work

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but you want to make money so you're under stress right

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so you have two conflicting desires

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and I think one of the ways to get through stress is to acknowledge

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that oh I actually have two conflicting desires

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and either I need to resolve it I need to pick one

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and then be okay losing the other or I will decide later

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but at least just being aware of why your stress can help alleviate a lot of stress

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and then anxiety I think is sort of this pervasive

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unidentifiable stress where you're just kind of stressed out all the time and you're not even sure why.

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And you can't even identify the underlying problem.

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And the reason for that is because you have so many unresolved problems,

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unresolved stress points that are piled up in your life that you can no longer identify what the problems are.

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And there's this mountain of garbage in your mind, and it's a little bit of it poking out the top like an iceberg.

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And that's anxiety.

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But underneath, there's a lot of unresolved things.

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And so you just need to kind of go through very carefully every time you're anxious.

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Like, okay, why am I anxious this time?

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I don't know why.

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Oh, well, let me sit here and just think about it.

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Let me write down what the possible causes could be.

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Let me meditate on it.

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Let me journal.

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Let me talk to a therapist.

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Let me talk to my friends.

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Let me just kind of see, like, when does that stress go away?

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If you can kind of identify and unravel and resolve these issues, then I think that helps get rid of anxiety.

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A lot of the anxiety is piled up because we move through life too quickly, not observing our own reactions to things.

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We don't resolve them.

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So this goes counter to what I was saying earlier about not reflecting too much on things.

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But you reflect on the problems to observe them and solve them.

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FOR YOU

本课的词汇与口语要点

这节 C1 级别的口语课以视频“Most People Waste Their Life Without Realizing It”为素材。这段视频共有 190 个句子、2450 个单词可供跟读。讲话部分时长为 11:34。说话人语速较快，每分钟约 212 个词，会出现较多连读和弱读。 88% 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
observe 动词	/əbˈzɜːv/	遵守, 遵循
tedious 形容词	/ˈtiː.dɪəs/	乏味, 枯燥
bore 动词	/boɹ/	煩擾 /烦扰
unhappy 形容词	/ʌnˈhæpi/	不高興 /不高兴, 不開心 /不开心
anguish 名词	/ˈæŋ.ɡwɪʃ/	劇痛 /剧痛
circumstantial 形容词	/səɹ.kəmˈstænʃəl/	間接證據的 /间接证据的
iceberg 名词	/ˈaɪsbɝɡ/	冰山
insurmountable 形容词		無法克服的 /无法克服的
lifespan 名词	/ˈlaɪf.spæn/	壽命 /寿命
meditate 动词	/ˈmɛ.dɪˌteɪt/	沉思, 冥想
optimize 动词	/ˈɑptɪmaɪz/	优化
paranoia 名词	/ˌpæɹ.əˈnɔɪ.ə/	偏執症 /偏执症, 多疑症
pervasive 形容词	/pəˈveɪ.sɪv/	無處不在的 /无处不在的
reconcile 动词	/ˈɹɛkənsaɪl/	調和 /调和
ruminate 动词	/ˈɹumənət/	反芻 /反刍

视频中出现的短语动词

单词	发音	释义
get through 动词	/ɡɛt ˈθɹu/	度過 /度过
go away 动词		離開 /离开, 走
go back 动词		回去, 返回
go through 动词		通過 /通过
look back 动词		回顧 /回顾
pick up 动词		拾取, 撿 /捡
stay up 动词		熬夜
work out 动词	/ˌwɝk ˈaʊt/	計算 /计算, 算出

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：

Do you really need that many problems in your life?
It happens and you can't ignore it.
How do you shortcut that desire contract?
You won't just be happier, more free.

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
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	is spent · being wasted · being loved
定语从句 who / which + 从句 — 补充说明人或事物	someone who can · someone who has · people who break
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	have done · have you come

需要注意的发音

说话人用了 75 次缩略和弱读形式，例如 you're, don't, can't。请按听到的简短形式来说。

“th” 音: worthwhile /ˌwɜː(ɹ)θˈwaɪl/, therapist /ˈθɛɹəpɪst/, underneath /ˌʌndɚˈniθ/
“sh” 和 “zh” 音: anguish /ˈæŋ.ɡwɪʃ/, circumstantial /səɹ.kəmˈstænʃəl/, shortcut /ˈʃɔːtkʌt/, accomplishment /əˈkɑm.plɪʃ.mənt/, anticipation /ænˌtɪs.əˈpeɪ.ʃən/
长单词——注意重音位置: circumstantial /səɹ.kəmˈstænʃəl/, objectively /əbˈd͡ʒɛktɪvli/, paranoia /ˌpæɹ.əˈnɔɪ.ə/, temperament /ˈtɛm.pɚ.ə.mənt/, alleviate /əˈli.vi.eɪt/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: observe /əbˈzɜːv/, objectively /əbˈd͡ʒɛktɪvli/, pervasive /pəˈveɪ.sɪv/, unravel /ˌʌnˈɹævəl/, alleviate /əˈli.vi.eɪt/
词尾辅音 — 要读清楚，后面不要加元音: distress /dɪˈstɹɛs/, observe /əbˈzɜːv/, immerse /ɪˈmɜɹs/, tedious /ˈtiː.dɪəs/, interpret /ɪnˈtɜː.pɹɪt/
/r/ 和 /l/ 的区别: circumstantial /səɹ.kəmˈstænʃəl/, reconcile /ˈɹɛkənsaɪl/, unravel /ˌʌnˈɹævəl/, wrestle /ˈɹɛs(ə)l/, worthwhile /ˌwɜː(ɹ)θˈwaɪl/

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 observe, tedious, bore 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: Most People Waste Their Life Without Realizing It | Naval Ravikant - 通过视频学习英语口语

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