跟读练习: My 4-Hour Morning Routine That Changed Everything (Full Breakdown) - Robin Sharma - 通过YouTube学习英语口语
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This video is all about five protocols or five things you can do to bring greater positivity into your days.
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This video is all about five protocols or five things you can do to bring greater positivity into your days.
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So I know you're a mogul and a titan and a virtuoso.
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You're building a great organization, a great life.
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You're trying to impact the world.
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And some people might think that positivity is not really relevant.
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But you know in this age of poly crisis,
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protecting your mindset, staying positive is ever so important.
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You can't inspire your team.
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You can't do inspired work.
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You can't inspire your marketplace.
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You can't inspire the world if you are D-inspired.
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You know, I don't believe in titles.
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You've probably read The Leader Who Had No Title.
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I think one title does matter and it's CIO,
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which is Chief Inspiration Officer.
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So this module and this session together is really all about some tactics that will help you protect your positivity.
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The first is start well.
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And of course, you've heard me talk about the 5am club and the powerful great morning routine.
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But great mentoring is reinforcing so that you understand these ideas at deeper and deeper and deeper levels.
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These days, I'm personally practicing a four-hour morning routine.
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I'm just going to put it out there for you to play with it.
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And the 5am club is great,
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but it's almost minimum viable morning routine.
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I want you to join the 4am club.
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and from four o'clock, and it'll probably take you a few weeks to install it,
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and then the question becomes,
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what time do I go to sleep?
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I go to sleep about 9.30 these days,
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10 o'clock, and I get up at four o'clock,
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and from four o'clock to five o'clock, I do MVP.
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MVP, as you know, is the most valuable player,
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and for you to become the most valuable player of your life,
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I want you to practice MVP,
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which is meditation, visualization, and prayer.
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For one hour, four o'clock to five o'clock,
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you're laying in bed, and you're meditating,
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and you're visualizing your dreams coming true.
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For the past four months,
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every morning at 4 o'clock,
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I would visualize what I called my four beautiful projects.
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There were four key projects I was working on,
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and I would actually meditate on them,
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and then I would visualize them as if they were real,
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and I would actually inhabit the image of each of those four projects if they had come true,
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and if I executed on them nearly flawlessly.
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M, V, P, the P is for prayer.
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The last part of this process might be 4.30 to 5, 4.45 to 5.
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You actually pray.
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You can do it quietly.
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You can do it out loud under your breath.
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And you just pray because every prayer is heard.
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And you just pray.
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Don't believe in God.
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You could call it the force of the universe.
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You could call it energy.
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Whatever the force is that you believe runs the world,
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even if it's you're praying to your heroic self and your finest self versus your egoic self,
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pray and put out that intention for what you want and what you desire to come true.
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From 4 o'clock to 5 o'clock, MVP.
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The next part of this four-hour morning routine, five to six.
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It's really all about movement.
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So you get on an elliptical or you do yoga
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or you get on a spin bike or you go for a run,
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but it's an hour or so of your workout.
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And while you're working out,
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hydrate, take some supplements in the water.
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Hydration promotes mitochondrial function.
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I love to listen to a podcast or an audio book.
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So I'm not only exercising,
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I am learning and I'm hydrating.
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I also keep a pad of paper and a pen next to my elliptical or my exercise bike,
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and I'm jotting down notes and ideas.
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And so this is five o'clock to six o'clock where you are exercising,
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promoting energy, elite performance, creating a pharmacy of mastery where you're releasing dopamine,
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serotonin, norepinephrine, which gives you more focus, and oxytocin.
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Now it's 6 o'clock.
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You are full of energy.
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You are feeling phenomenal.
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You've released dopamine, so you're inspired.
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You've released serotonin, so you're feeling happy.
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You've reduced the cortisol.
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It's 6 a.m.
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You've done an hour of MVP, an hour of exercise.
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You've hydrated.
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You've learned.
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Imagine how you're feeling.
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Then from 6 to 7 o'clock,
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I encourage you to write in your journal and ask yourself a series of morning questions that are so powerful.
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First morning question, what are five things I'm grateful for?
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Second morning question, where am I winning?
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As you focus on your micro wins,
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you increase inspiration, positivity, and you build momentum.
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The negativity bias of the human brain causes us to focus on where we're not winning and where we're losing,
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which promotes frustration.
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So that question, where am I winning?
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trains your brain to focus on all the areas,
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the micro winds, where you're doing well.
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And the more you focus on those,
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they will grow and amplify,
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which promotes your energy, inspiration,
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and gives you a sense of momentum.
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Third morning question, powerful.
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What will I let go of today?
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Maybe it's someone you need to forgive.
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Maybe it's resentment.
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Maybe it's being hard on yourself.
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Maybe it's a difficulty yesterday or in the past,
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but writing out what you will release today is part of the healing process
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that will allow you to purify your heart set and move on with your life.
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And the fourth question is,
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what does my ideal day look like?
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So you have a clear paragraph of your ideal day ahead.
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And clarity precedes mastery.
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Vague plans leads to vague goals.
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So now, by writing out your intentions of the ideal day ahead,
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you build that superpower of focus in this age of dramatic distraction.
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Six o'clock to seven o'clock,
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you focus on those four questions.
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You write the answers in your journal.
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You do it every day or maybe just five days a week.
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But every day would be so powerful.
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So now you've started at 4 a.m.
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It's 7 a.m.
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What do I suggest you do?
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Go for a walk in nature,
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even if it's only 15 minutes.
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Go for a walk in nature.
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It's so powerful.
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What else can you do in that last hour?
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Read.
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Reading is a conversation with the author.
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The more knowledge you can accumulate,
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the wiser you become, the more magic you can push into the marketplace,
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the less mistakes you'll make,
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the more you can influence people because of your internal power.
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And now it's 8 o'clock.
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You've spent four hours developing yourself,
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your four interior empires of mindset,
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heart set, health set, and soul set.
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And imagine doing that five days a week.
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Imagine the growth you'll experience.
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Imagine the healing.
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Imagine the wisdom.
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Imagine the positivity.
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Imagine the brain power.
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Imagine the inner power you will build doing this even five days a week.
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As you know, your days are your life in miniature.
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the days slip into weeks and then months and then quarters and then a lifetime.
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And it makes me think of Kobe Bryant.
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He was interviewed and he said,
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you know, when I got to the NBA,
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I realized not everyone wanted to be the best.
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Some people got into the NBA,
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they made their dream real,
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and they started to coast.
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They would party, they would go to the one practice that they'd have to go to.
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And Kobe said, I wanted to be the dominant player in the entire league.
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And so he said, I realized that if I did a practice at 4 a.m each day,
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and then the team practice at 11 a.m each day,
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and then if I did another practice at 4 o'clock each day,
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and then another one in the early evening,
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just doing that once or once a week wouldn't make a difference.
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But he said, if I did it five days a week in consistency,
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because consistency is the mother of mastery,
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he said I realized the gains and the ability and the skills
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and the mastery that I would be building doing four workouts every single day as the days became weeks,
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the weeks became quarters, the quarters became years,
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I would build a winning advantage that no other person in the entire league could ever keep up with.
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And that's why he became Kobe Bryant.
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And so I want you to play with this four-hour morning routine.
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If you don't want to do it, that's fine.
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Then do a three-hour morning routine.
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If you don't want to do a three-hour morning routine,
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then do two hours.
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If you don't want to do two hours,
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at least do one hour every day and watch the results.
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And that's the first point of being positive.
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starting well because as you know the Spartan warriors used to say sweat more in training you'll bleed less
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and more the way you begin your day sets up the way your day unfolds
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I'm doing this four-hour morning routine every day
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and I don't want to miss it because it makes me feel
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so good because doing the MVP and then the workout
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and then the journal questions and then the nature walk
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and then the reading it just feels so good I feel so alive I feel I'm becoming my best self,
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it gives me so much energy,
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gives me so much positivity,
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makes me feel very peaceful,
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makes me feel very alive.
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So when it comes to the night before,
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and of course I'm saying you need to get enough sleep,
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I go to sleep at 9.30 or 10 now,
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but I just don't want to miss getting up at 4 a.m because it feels so good when I'm doing it,
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and I've got to tell you the quality of my days,
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the quality of my creativity,
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the quality of my productivity,
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the quality of my impact.
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The quality of my relationships have been upgraded
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so much by this four-hour morning routine that I just don't want to miss it.
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And if I do miss it,
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I notice that my day just feels different.
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I just, I'm not as on game,
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as inspired, as happy, as productive, as creative.
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So I really wish that for you.
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Don't judge it until you try it.
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Four-hour morning routine, pretty amazing.
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You're pretty amazing.
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Try it, not for a day,
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not for a week, try it for a few weeks and then measure the results for yourself, please.
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关于本课
在本课中，学习者将练习如何通过积极的心态和有效的早晨例行公事来提升日常生活的幸福感和生产力。通过模仿视频中的语言和节奏，学习者将掌握如何在早晨进行冥想、可视化和祷告，从而增强自己的内在力量。对于想要达到更高英语水平的学习者来说，积极的心态与语言学习密切相关，通过英语影子跟读（shadow speak）可以帮助提升口说流利度和自信心。
关键词汇与短语
- 积极心态 (positive mindset)
- 冥想 (meditation)
- 可视化 (visualization)
- 祷告 (prayer)
- 早晨例行公事 (morning routine)
- 最有价值的参与者 (most valuable player, MVP)
- 四点俱乐部 (4am club)
- 四个美丽的项目 (four beautiful projects)
练习技巧
当你进行影子跟读（shadowspeak）时，注意视频的语速和语调，以确保你的输出尽可能逼近原音。为了有效地进行这个练习，尝试以下几条建议：
- 慢慢开始：初次练习时，可以降低语速，逐句模仿，等到熟悉后再逐渐提高到视频的正常速度。
- 专注语调：注意说话者在不同句子中的情感表达和语调变化，以增强你自己的表达能力。
- 重复练习：多次重复同一句子，尤其是那些包含新单词的句子，帮助记忆和发音。
- 运用影子跟读：加入一些冥想和正能量的口头表达，增强学习的趣味性和实用性，从而在日常对话中自然而然地使用。
通过练习这些技巧，你将能够在英语口语表达上取得显著进步，同时也能培养出积极向上的生活态度，这对于学习与生活都是有益的。
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。