跟读练习: The Art of Doing Less and Achieving More - 通过视频学习英语口语

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If you've been on social media long enough, then you've probably been brainwashed into thinking that a productive day looks something like this.

Wake up at 5am, go on a 10km run, meditate for an hour, go to school, network, read for an hour, work out, do your homework,

cook a healthy meal, and build a six-figure side hustle overnight.

But we all know this is not sustainable.

So why does it feel like some people are building extraordinary lives while ours feel overwhelming and meaningless?

Like many of you, I felt this way for years.

I got average grades and tried to stack as many good habits as possible, only to end up feeling overwhelmed and make zero progress towards my actual goals in life.

That was until I read this book called Slow Productivity by Cal Newport, an MIT-trained computer scientist who fundamentally changed my life forever.

No, seriously, if I had to trace back all of my academic and personal success over the last three years, it would come down to the lessons I learned in this book.

So my goal with this video is to change the trajectory

of your life forever by showing you how you can accomplish more by doing less.

First things first, slow productivity does not mean you should be lazy.

But many people think that being productive means cramming a bunch of things into one day, and that's also wrong.

I believe that this way of thinking comes from the education system forcing us to juggle five to six classes at once, which means spending an hour or less a day learning a little bit about each subject.

This hardwires our brain at an early age to believe that doing a lot equals accomplishing a lot.

But you can start to see the problem, which is that you're not diving deep enough into any one subject.

And we can further understand the importance of this by visualizing the compound effect, which states that productivity is not linear,

but instead increases at an exponential rate as our brain enters the flow state.

When you work on seven tasks throughout the day, your ability to lock in on any given task is limited and this stops the exponential growth from actually happening.

Meanwhile, focusing on less allows you to increase your output of productive work.

Jensen Huang at Nvidia, Patrick Collinson, the creator of Stripe, or even the legend of YouTube, MrBeast, all attribute their success to being hyper-focused on their craft,

spending all day every day pursuing a singular goal.

And it's this compounding effect that has allowed them to reach extraordinary heights in their respected industries.

However, However, this hyper obsession on an individual task can drive you crazy and lead to problems like burnout and fatigue.

So I'd like to show you how you can go all in on your goals without losing yourself in the process.

And it all comes down to this framework that I like to call the three pillars of life.

Well, actually when I was doing research for this video, I found out that this term already exists.

Traditionally, the three pillars are health, wealth, and relationships.

And focusing on these three pillars are meant to create a balanced and fulfilling life.

So here's how I apply the concepts a little differently to prioritize meaningful progress and pursue my biggest ambitions.

First, you should spend an hour, a day, or however long you need to reflect on your life

and come up with the three most important goals or priorities in your life.

Once you have your three goals identified, make them the pillars of your life.

Ruthlessly cut out anything and everything outside of these three pillars in your day-to-day routine.

Like seriously, say one of your pillars is to detach from your phone and you're standing there waiting inside the elevator awkwardly, you're going to want to pull out your phone, but don't do it.

Don't pull out your phone.

Stare at the ceiling, break the silence with the conversation, or allow yourself to zone out and reflect on your day.

Do anything you have to do to stay true to your pillars.

And when it comes to creating your pillars or goals, I always make sure that at least one of my pillars focuses on my physical or mental health.

Meanwhile, the other two pillars focus on my personal development and bigger aspirations.

Another piece of advice is to include quantifiable goals with each pillar.

Examples of this include, I want to get always in my classes, or I want to get X amount of money in X amount of years.

You want the goals to be tangible and quantifiable so you can measure the progress towards achieving them.

What I found by eliminating everything outside of these three pillars was that I stopped wasting time aimlessly moving through life.

I woke up every day with a purpose, knowing that if I was working towards any one of these three goals, I was making healthy progress that day.

Over time, that daily focus on individual pillars started to build momentum.

Each day stacked onto the last, and I stopped feeling overwhelmed by eliminating everything I thought I had to do.

I would work so hard Monday through Friday that by the time the weekend rolled around, I never once felt guilty about spending the entire day with my friends.

By dedicating my life to these three pillars, I began making more progress than I ever had before, in school, in my passion projects, and in my life outside of work.

It felt like I had unlocked a superpower.

For this final part of the video, I want to show you what an actual day in my life looks like as someone who does less and achieves more.

I wake up around 7 to 8am without an alarm.

I dedicate my morning to whatever pillar I want to focus on on that day, and today I have school all morning.

Around 12, I get back home and I eat lunch, which I meal prepped over the weekend.

From 12 to 7pm, I put my head down and get back to work focusing on one of my pillars.

From 7 to 7.30 I eat dinner

and then for the last two hours of the day I do one final push of work.

Then I brush my teeth, shower, and watch YouTube until midnight when I finally go back to bed and repeat the day.

One day I might dedicate the entire day to a school project like today, but other days I might be editing a YouTube video for 14 hours straight.

I basically approach the day by focusing on a maximum of

one to two tasks based on whatever feels most urgent at the time.

Thank you so much for making it to the end of the video.

If you want to watch more videos like this one, then make sure to subscribe.

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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“The Art of Doing Less and Achieving More”为素材。视频中反复出现的词有：pillar, goal, hour, progress。这段视频共有 63 个句子、1169 个单词可供跟读。讲话部分时长为 5:21。说话人语速较快，每分钟约 218 个词，会出现较多连读和弱读。 82% 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
pillar 名词	/ˈpɪlɚ/	柱子, 支柱
overwhelm 动词	/ˌoʊ.vɚˈwɛlm/	吞沒 /吞没
dedicate 动词	/ˈdɛdɪˌkeɪt/	奉獻 /奉献
productivity 名词	/ˌpɹɒdʌkˈtɪvəti/	生產力 /生产力, 效率
exponential 形容词	/ˌɛk.spəˈnɛn.t͡ʃəl/	指數的 /指数的
stack 名词	/stæk/	堆
accomplish 动词	/əˈkɑm.plɪʃ/	達到 /达到
eliminate 动词	/ɪˈlɪm.ɪ.neɪt/	消滅 /消灭, 消除
compound 名词	/ˈkɑmpaʊnd/	化合物
aspiration 名词	/ˌæspəˈɹeɪʃən/	希望
brainwash 名词	/ˈbɹeɪnwɒʃ/	洗腦 /洗脑
burnout 名词	/ˈbɜː(ɹ)naʊt/	倦怠
juggle 动词	/ˈd͡ʒʌɡəl/	變戲法 /变戏法
meditate 动词	/ˈmɛ.dɪˌteɪt/	沉思, 冥想
prioritize 动词	/pɹaɪˈɒɹ.ə.taɪz/	優先考慮 /优先考虑

视频中出现的短语动词

单词	发音	释义
wake up 动词	/ˌweɪk ˈʌp/	醒, 醒來 /醒来
come up with 动词		想出, 提出
end up 动词		到达
find out 动词		找出, 查明
work out 动词	/ˌwɝk ˈaʊt/	計算 /计算, 算出

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
定语从句 who / which + 从句 — 补充说明人或事物	once, which means · problem, which is · someone who does
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	you've been · has allowed
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	been brainwashed · are meant

需要注意的发音

说话人用了 8 次缩略和弱读形式，例如 you're, don't, you've。请按听到的简短形式来说。

“sh” 和 “zh” 音: accomplish /əˈkɑm.plɪʃ/, aspiration /ˌæspəˈɹeɪʃən/, brainwash /ˈbɹeɪnwɒʃ/, visualize /ˈvɪʒuəˌlaɪz/, obsession /əbˈsɛʃən/
长单词——注意重音位置: productivity /ˌpɹɒdʌkˈtɪvəti/, exponential /ˌɛk.spəˈnɛn.t͡ʃəl/, quantifiable /ˈkwɑn.təˌfaɪ.ə.bəl/, eliminate /ɪˈlɪm.ɪ.neɪt/, aspiration /ˌæspəˈɹeɪʃən/

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: overwhelm /ˌoʊ.vɚˈwɛlm/, productivity /ˌpɹɒdʌkˈtɪvəti/, visualize /ˈvɪʒuəˌlaɪz/, elevator /ˈɛləˌveɪtɚ/, dive /daɪv/
词尾辅音 — 要读清楚，后面不要加元音: dedicate /ˈdɛdɪˌkeɪt/, stack /stæk/, accomplish /əˈkɑm.plɪʃ/, eliminate /ɪˈlɪm.ɪ.neɪt/, compound /ˈkɑmpaʊnd/
/r/ 和 /l/ 的区别: ruthlessly /ˈɹuːθ.ləs.li/, traditionally /tɹəˈdɪʃ.ə.nə.li/, linear /ˈlɪn.i.əɹ/

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 pillar, overwhelm, dedicate 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: The Art of Doing Less and Achieving More - 通过视频学习英语口语

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