跟读练习: My Top 7 Healthy Habits I Started and Quit in 2026 - 通过视频学习英语口语
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We're halfway through 2026, so here's every habit I started this year and every one I quit.
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We love to talk about all the new amazing habits we want to start, but almost no one talks about everything we need to quit.
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And those habits, the ones that we need to quit, are equally important for our growth.
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And some of the habits I already quit this year actually looked healthy on paper.
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That's why it took me so long to let them go.
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If you're new here, my name is Veronica and on this channel I help overstimulated people slow down, take care of their nervous system and reconnect with themselves.
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Every week I send out a free newsletter called Aligned where I share all the different lessons on dopamine, attention and your focus.
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So if you want to join, the link is going to be in the description.
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Okay, so let's begin with all the habits I quit
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because now I'm realizing how important it was for me to actually stop doing all of those things.
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The first habit I quit is over measuring every workout I do.
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I love wearing my Oura Ring, my Apple Watch, and I love tracking my workouts when I feel like I truly need to.
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Like when I go for a run and I need to know my pace, my pulse, my distance.
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All of these tracking tools we have aren't bad.
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Obviously that's not my message here.
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My message is that they're just tools and at some point I just realized
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that I needed to quit over measuring everything about the way my body moves.
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When I do yoga, pilates, when I go for my walks, I don't really need to measure everything about my body.
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I don't need to know how long the class was or how many calories I burned.
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To be honest, everything connected to calories, like tracking how many calories I eat or tracking how many calories I burn,
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isn't something that makes me feel good.
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It's something that only makes me feel anxious and stressed out.
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Right now, what I appreciate so much more is trusting
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that my body already knows how to move and my body will let me know what it means.
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Okay, when I go for my long run, I know that I need to track my pace and my pulse.
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But when I want to stretch my body, I want to focus on mobility and flexibility.
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Do I really need to track how many calories I burned?
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Probably not.
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And one added bonus to quitting that habit was
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that I actually started adding movement into my day that I was doing just because, like my dance classes.
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And naturally, I don't want to be tracking those workouts because the only thing that is important for me is having fun.
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Moving my body because it feels good.
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Spending quality time with other people.
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And I think all of the tracking devices I have weren't really created to measure that.
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Okay, this one is a little bit different from the rest of the list
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because it's not a habit I started this year.
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I've been doing it for around 10 years.
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And out of everything on this list, it's the one habit I would tell you to start if you haven't already.
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Tracking your cycle.
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I started years ago because I had no idea why some weeks I felt amazing
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and other weeks I could barely get off my couch.
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Looking back, I wish somebody had told me sooner that so much of that was actually connected to my cycle.
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Not just being tired or having a bad week.
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So it can help you notice patterns like how your energy might dip before certain workouts
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or why your mood could shift out of nowhere.
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It also gives me a heads up on
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when my next cycle is likely to start and if something looks like a common symptom pattern, that's usually a nudge for me to mention it to my doctor.
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There's even a doctor's report feature, so everything is laid out in one place for my next checkup.
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I think that's such a small thing that makes a real difference.
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Alright, so the second habit I quit this year is denying that I am a picky eater.
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To be clear, this has nothing to do with me being vegan.
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I know that for a lot of people, if I tell them that I'm vegan, they're gonna think, okay, you are extremely picky.
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That's literally the definition of pickiness.
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But for me, being vegan is an ethical choice.
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It's a continuation of my values.
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So we're not going to talk about that here.
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When I say picky, I mean all the small little things.
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Like for example, when I make something with onion, let's say it's a soup.
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In a soup, my onions have to be soft.
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But if it's a stir fry, my onions have to be crunchy.
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And I'm very picky about that.
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To be honest, for years I treated that as an annoying quality.
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Like I wasn't fitting some kind of mold, which is honestly completely ridiculous to me right now because whose mold was I even trying to fit?
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This year, slowly, I actually allowed myself to be picky again
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and I noticed a very interesting thing that grew out of it.
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I started creating my own recipes, which in the past I never did.
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In the past, I would always say that I couldn't, I needed to rely on a specific recipe, like I lacked imagination.
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Now, because I'm allowing myself to be picky, I ask myself these questions, why?
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Why don't I like a certain recipe or maybe a certain texture or a certain food?
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Maybe I can cook it in a different way to like it better.
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That question alone, being a scientist asking why, helped me become someone who creates her own recipes instead of just following them.
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And I can tell you guys that my family, my friends, they all really like the way I cook.
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They find it truly interesting and unique and they always want to try my recipes.
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And it only happened because I allowed myself to embrace my pickiness.
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Habit number three, I quit, is believing that slow hobbies are a waste of time.
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In college, I was deep in my masculine energy, and I completely understand why.
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I was in a new city, in a university, surrounded by people who were completely new to me.
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And I felt like if I allowed myself to do something slow, that meant I was doing something unproductive.
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And for me, at that time, productivity was like a measuring stick.
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Everything I did had to be productive.
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but this year I finally found real value in slowing down.
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You know there is a difference between understanding something, believing in it?
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Like I understood that slowing down was important
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but I could never find a way to actually practice it
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but now I know how to do it and I know what works for me.
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Yesterday I spent an hour and a half repotting one of my plants
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and past me would have called that a waste of time.
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I love my plants and taking care of my plants is very important for me.
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Not just because it helps me slow down and regulate my nervous system, you know, the act of doing something with your hands, working with soil.
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It's not just that.
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My plants represent beauty for me and I love creating a beautiful space around me.
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And so I'm so happy that now I'm slowly adding more and more slower, unproductive hobbies into my life.
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Habit number four I quit is believing that reaching a goal means adding more.
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I used to think that reaching a goal always meant adding something.
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If you want to learn foreign languages, you have to be learning a lot of them at the same time
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or you have to create a very rigorous learning routine for yourself.
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If you want to exercise, you need to pack your schedule with workouts.
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And if you miss a day, you have failed.
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That belief led me to a point where I was learning Spanish,
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Korean, English, Chinese all at the same time.
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And my brain was honestly exploding.
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I was completely burned out.
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And at some point, I lost the why.
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You know, why I wanted to learn every single one of those languages because I was so exhausted.
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Now I understand the value of subtracting instead of adding more things and packing your schedule.
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And this little habit of subtracting is something that has been helping me so much this year in 2026 specifically.
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When it comes to my foreign languages, I am only learning Spanish right now because you know the fact that I work in English,
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I communicate in English is already enough for my brain to be exhausted
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and so learning Spanish is my number one priority and just focusing on that has helped me improve my skills so much.
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When it comes to my work on social media, sure, maybe I would want to be doing YouTube and Instagram
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and TikTok and be active everywhere and post a bunch of videos every single day on all of my social media platforms.
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But I know that my personality is more introverted and I see results when I direct my energy at one thing.
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So that is why YouTube is my top priority.
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Subtracting and not adding is something that has gotten me closer to my goals.
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Sometimes reaching a goal isn't about adding one more thing.
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It's about eliminating what shouldn't be there in the first place.
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And the final thing I quit this year to simplify my life and stay healthier is working on vacation.
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I quit working on vacation.
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Simple as that.
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But unfortunately, when I was 20,
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21, 22, I loved working all the time because I felt really anxious the moment I stopped.
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I felt like if I stopped working, everything would crumble.
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Everything would fall apart.
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And again, I understand why I lived through that pattern.
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I moved abroad when I was 22 and I had to deal with a lot of important things.
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Like I had to make a lot of important decisions about my finances, about you know everything in my life.
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So naturally I became a person who never took a day off.
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But that just made me more stressed out
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and more disconnected from my body because I wasn't learning how to take care of my body and how to recharge properly.
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Now I understand the value of rest because when I am resting,
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when I'm recharging, that allows me to give all of my energy to my work tasks,
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you know, to the things that are actually important in my daily life.
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I understand now that rest isn't something I earn after I have exhausted myself
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and after I have burned myself into the ground.
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Rest is something that helps me connect with my feminine energy
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or we can say it's something that helps me feel vibrant again.
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And to be honest, I don't go on vacation every single month.
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So when I do, I should really cherish those moments.
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Alright, so now let's talk about all the healthy habits I started in 2026.
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And to be honest, I only have two.
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The first one is having a grounding object for stressful moments.
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This is a very interesting habit and it's very personal to me.
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But the underlying principle is learning how to reconnect with your body instead of spiraling into something super negative.
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So I have this ice pack
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that I use every time I record my YouTube videos because I really like touching something cold.
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Where I live, it's extremely hot like every single day pretty much
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and so I can't really use my AC when I record my YouTube videos because you can hear the humming
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and in general I prefer to record my videos when it's super duper quiet.
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I wouldn't obviously say that I get stressed while recording YouTube videos,
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I don't, but I spend a lot of energy when I record.
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And because English isn't my native language, I stumble over, you know, my words and my sentences all the time.
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And sometimes my brain can start spiraling like, why can't you say this on the first go.
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Just sit down and say it.
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So for me, what really helps me ground myself is a physical object that I can touch.
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In general, touch, you know the sense of touch is very important for me it's something
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that helps me ground myself and it's something
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that helps me regulate my nervous system
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because it's connected to my body holding something like this in
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my case it's like a cold object brings me back to the present moment
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when i have an important call i like to doodle something or maybe play with my lip balm.
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You know, again, having something in my hands really helps me re-center myself.
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And habit number seven is audiobooks instead of giving up on reading.
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I gotta be honest with you guys and say
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that I've noticed by looking at my habit tracker that I haven't read a single book in like three months.
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And instead of spiraling into what's wrong with me, I'm a failure, you know,
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it's my character flaw, I decided to ask the questions why.
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Why was it difficult for me to continue my habit of reading?
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Was there anything I could do to make it easier, to make it more fun?
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And to be honest, the reason why I wasn't staying consistent with my reading habit is because for my work, I have to read a lot.
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When I'm preparing these videos for you guys, I'm on my computer, I'm scripting, I'm reading, I'm reading books, I'm reading research.
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So when it comes to my free time, the last thing I want to do is look at a screen again
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or even at a physical book because my eyes just feel strained.
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So the solution that came to me is something that's completely new, listening to audiobooks.
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I never had this habit in the past and honestly I was never interested in nurturing it.
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But now I realize that it is the only way
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that I can keep this habit of having books in my life alive.
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When I do my chores, when I go running or when I choose to lay down on my couch with my eyes closed,
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I can always listen to an audiobook.
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And if I open my habit tracker right now, I can see that I have been consistent in this habit every single day.
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Just like that.
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Three months of reading nothing, three months of barely having books in my life to having books in my life every single day.
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That is absolutely insane.
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My story with this reading habit just proves everything behavioral science is trying to teach us.
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Oftentimes the problem is not your habit itself, it's the way you try to approach it.
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Because maybe this approach isn't really working for you.
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And for me, sitting down to read a book wasn't really working for me anymore.
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So I needed to change that.
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I needed to change the approach.
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And maybe also look at the habit of reading from a different angle, zoom out a bit.
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That's why now the habit I have in my life isn't really reading, right?
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The habit is having books in my life and that is enough.
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So looking back at this whole list of all the habits I've quit and started so far,
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something very interesting stands out to me and this something makes me feel extremely proud.
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Out of all the seven habits I just walk you through, five of them are the ones that I actually quit.
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And only two are things that I added.
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And to be honest, in the past, that ratio would have really bothered me.
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Because my mindset at the time was you either go big with all of the habits you have or you go home.
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And unfortunately for me, with a lot of my habits, I did go home.
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I couldn't stay consistent.
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Right now, we're all living in this super overstimulating world.
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There's a lot of information and a lot of shoulds constantly being thrown at us.
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And I think the actual skill worth building right now isn't adding more.
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It's choosing one or two things that actually matter to you and having the courage to eliminate everything else.
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And here's when we start to talk about your attention, your focus, and your values.
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So please guys, let me know in the comments what habits you are thinking of quitting first.
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As a reminder, don't forget to check out Flow.
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You can use my code VERONICA40 for 40% off their annual subscription.
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If you want to continue watching something, I highly recommend this video right here.
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Otherwise, I'll see you in my next video.
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Bye!
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为什么用这个视频练习口语？
这个视频以真实生活场景为背景，分享个人习惯的转变，语言口语化且逻辑清晰，非常适合用来练习“shadowing”（影子跟读法）。内容涉及健康、生活方式等日常话题，能帮助学习者掌握实用表达，同时提升在自然对话中的反应能力。通过模仿视频中的语气和节奏，还能增强语感，让口语更流畅。对于想要“看视频学英语”的人来说，这样的素材既贴近生活，又能兼顾语言学习的实用性。
语境中的语法与表达
- “I quit over measuring every workout I do”：此处“quit over doing”结构表示“因过度做某事而停止”，其中“over”强调“过度”。学习者可模仿此结构表达对习惯的反思，如“I quit over checking my phone before bed”。
- “what I appreciate so much more is trusting that my body already knows”：主语从句“what I appreciate”与表语从句“trusting that...”结合，使句子层次丰富。可用于表达个人观点，如“What I value most is believing that practice makes perfect”。
- “it's the one habit I would tell you to start if you haven't already”：虚拟语气“would tell”用于提出建议，“if you haven't already”简洁地道。可仿写为“It's a tip I would share if you haven't tried it yet”。
常见发音陷阱
视频中部分单词的发音需注意：“overstimulated”（过度刺激的）中“over”的发音为/ˌəʊvəˈstɪmjuleɪtɪd/，易被误读为/ˈəʊvər/；“hormonal”（荷尔蒙的）发音为/hɔːˈməʊnl/，注意“h”不发音；“perimenopause”（围绝经期）较难，可拆分为/ˌperɪˈmenəpɔːz/逐步练习。使用“shadow speak”技巧时，可反复跟读这些单词，对比原音调整发音。此外， speaker 的连读如“track my pace and my pulse”中“and my”连读为/ən maɪ/，需注意自然衔接，这对“提高英语发音”至关重要。
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 |
|---|---|
| 现在完成进行时 have/has been + -ing — 以前开始、现在仍在继续的动作 | I've been doing · has been helping |
| 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 failed · has helped · has gotten |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | have weren't really created · was actually connected · is laid |
| 定语从句 who / which + 从句 — 补充说明人或事物 | people who have · mold, which is · someone who creates |
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。