跟读练习: The PERFECT Morning Routine for Students - 通过视频学习英语口语
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158 句
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What if I told you that your morning routine could make studying easier before you even open your textbook?
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Not because you woke up at 5 a .m., not because you took a freezing shower, and definitely not because you drank some suspicious green liquid that tastes like grass.
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The real secret is much simpler.
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Your first hour of the day can influence your alertness, attention, mood, and ability to focus.
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So instead of copying a complicated routine from a billionaire, let's build a morning routine specifically for students, one that works with your brain instead of fighting against it.
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And the best part?
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You don't need to wake up at 4 .30 a .m.
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You just need to stop wasting the first part of your day.
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Step 1.
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Wake up at the same time.
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The perfect morning actually starts the night before.
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If you're waking up at completely different times every day, your brain doesn't know when morning is supposed to happen.
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Your circadian rhythm, your body's internal timing system, helps regulate sleep, alertness, hormones, and other biological processes.
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So instead of obsessing over waking up ridiculously early, aim for something more useful.
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Consistency.
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If you wake up at 6 .30 a .m on weekdays but 11 .30 a .m on weekends, your body can feel like it's experiencing a tiny time zone change every week.
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You don't need a perfect schedule.
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Try to keep your wake -up time relatively consistent.
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And when the alarm rings, get out of bed.
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Because the longer you negotiate with yourself, the stronger your bed's legal case becomes.
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Just five more minutes.
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30 minutes later, I have made a terrible decision.
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Step 2.
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Get bright light.
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Once you're awake, get some light.
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Ideally, step outside or sit near bright natural light for a few minutes.
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Why?
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Light is one of the strongest signals your circadian system receives.
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Morning light helps your brain understand, OK, the day has started.
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This supports the timing of your sleep -wake cycle and can help you feel more alert during the day.
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You don't need to stare directly at the sun.
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Please don't.
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Just get normal outdoor light.
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Walk outside, stand near a window, go to the balcony, take a short walk.
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This tiny habit is especially useful if you spend most of your day indoors studying.
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Step 3.
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Don't touch your phone yet.
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This might be the hardest step.
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You wake up, your hand reaches for your phone, you check one notification, then another.
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Then somehow you're watching a video about a man restoring a 400 -year -old chair.
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And now it's 7 .23 a .m.
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Your phone isn't evil.
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The problem is what it can do to your attention before you've decided what deserves it.
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So create a simple rule.
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No social media for the first 20 to 30 minutes after waking.
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You can check something necessary, but avoid immediately filling your brain with notifications, arguments, short videos, and other people's lives.
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Your morning should begin with your priorities, not everyone else's.
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Step 4.
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Drink water.
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After several hours of sleep, you're naturally going to wake up needing fluids.
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So have some water.
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It doesn't need to be a magical lemon cucumber cinnamon detox potion.
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Just water.
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Think of this as basic maintenance.
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You're not hacking your biology.
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You're simply giving your body something it needs.
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And if you're thirsty in the morning, this becomes even more important.
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Keep a glass or bottle nearby so the habit requires almost zero effort.
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Step 5.
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Move for 5 to 10 minutes.
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You don't need a one -hour workout before school you don't
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even need gym equipment just move stretch walk do some squats do a few push -ups move your arms
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and shoulders anything
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that gets your body out of sleep mode can help you
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transition into the day physical activity is also associated with benefits for mood
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and cognitive function and there's another advantage movement creates a psychological separation between sleeping
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and starting you're telling your brain we're not going back to bed
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Even a short walk can make your morning feel completely different.
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Step 6.
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Eat a real breakfast, if you need one.
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Here's where morning routines often become unnecessarily complicated.
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Some people say breakfast is absolutely essential.
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Others say you should never eat breakfast.
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The reality is more individual.
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If you're hungry in the morning, eat.
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And if you're not hungry immediately after waking, you don't have to force yourself to eat a giant breakfast, just because a productivity influencer told you to.
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But if you do eat, prioritize something that actually keeps you going.
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Think protein, fiber, whole grains, fruit, or other nutritious foods.
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The goal isn't to create an Instagram breakfast.
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The goal is to avoid being halfway through class thinking.
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I would sell my backpack for a sandwich.
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Step 7.
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Spend 5 minutes planning.
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Now comes one of the most powerful parts of the routine.
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Planning.
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But not a 17 -step productivity system.
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Just 5 minutes.
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Write down the 3 most important things you need to accomplish today.
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Not 20.
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3. For example, finish 2 chapters of biology.
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Complete the math assignment.
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Review yesterday's chemistry notes.
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Then choose your first task.
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This matters because vague goals create friction.
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Study biology sounds enormous review pages 40 to 50
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and answer the five practice questions sounds manageable your brain doesn't
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have to figure out what to do you've already decided step
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8 do a short deep work session here's where the morning routine becomes powerful before school university
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or the chaos of the day begins do a short focus
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study session you don't need three hours start with 20 to 30 minutes choose one important task put your phone away,
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set a timer, and work.
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No switching tabs every 14 seconds.
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No checking messages.
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No reorganizing your entire desk, because suddenly that seems more important than studying.
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Just focus.
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Why do this in the morning?
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Because you're completing something meaningful before the day has a chance to become complicated.
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And psychologically, that can change how the rest of your day feels.
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Instead of thinking, I haven't done anything yet.
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You can think i already made progress that creates momentum step nine prepare before you leave
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this sounds boring that's exactly why it works pack your bag
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prepare your clothes check your schedule charge your devices bring the
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books you actually need put your essentials in one place the goal is to reduce tiny decisions
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because mornings are full of small problems where are my keys?
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Where's my notebook?
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Did I finish the assignment?
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Where's my charger?
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Why am I wearing two different socks?
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The fewer problems you create for yourself at 7am, the more mental energy you have for things that actually matter.
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And here's the most important part.
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Don't turn this routine into another reason to feel guilty.
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You don't need to complete every step perfectly.
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If you wake up late, don't say, well, I ruined the morning.
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I'll start tomorrow.
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That's the trap.
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You can always reset.
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Wake up late.
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Get some light.
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Drink water.
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Move for two minutes.
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Plan your top priority.
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Start.
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That's still a good morning.
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The perfect routine isn't the routine that looks impressive.
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It's the routine you can actually repeat.
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So here's the entire system.
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Wake up at a consistent time.
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Get some morning light.
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Stay off social media for a while.
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Drink water.
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Move for five to 10 minutes.
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Eat if you're hungry.
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Plan your top three priorities.
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Complete one short focused study session.
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Then get ready for the day.
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That's it.
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No 4 a .m alarm.
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No 90 -minute meditation.
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No ice bath in your backyard.
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Just a few simple actions that tell your brain, the day has started and I know what I'm doing.
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Because being productive isn't about making every morning perfect.
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It's about making the important things easier to do.
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And when you You repeat those small actions every day, something interesting happens.
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You stop needing to ask, do I feel motivated to study today?
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You simply start.
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And that might be the real perfect morning routine for a student.
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Not waking up earlier, not doing more, just starting your day with intention before the rest of the world starts deciding where your attention goes.
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Because your morning doesn't have to be extraordinary, it just needs to make the rest of your day a little easier.
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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 PERFECT Morning Routine for Students”为素材。 视频中反复出现的词有：step, routine, wake, brain, create。 这段视频共有 158 个句子、1366 个单词可供跟读。 讲话部分时长为 8:36。 说话人语速自然，每分钟约 159 个词，接近日常对话。 83% 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 |
|---|---|---|
| notification 名词 | /ˌnoʊtɪfɪˈkeɪʃn̩/ | 通知 |
| productivity 名词 | /ˌpɹɒdʌkˈtɪvəti/ | 生產力 /生产力, 效率 |
| assignment 名词 | /əˈsaɪn.mənt/ | 分配, 布置 |
| cucumber 名词 | /ˈkjuˌkʌmbɚ/ | 黃瓜 /黄瓜, 青瓜 |
| influencer 名词 | /ˈɪnflu.ənsə(ɹ)/ | 影响者, 意見領袖 /意见领袖 |
| nutritious 形容词 | /nuːˈtɹɪʃəs/ | 有營養 /有营养 |
| obsess 动词 | /əbˈsɛs/ | 迷住, 著魔 |
| potion 名词 | /ˈpoʊ.ʃən/ | 藥劑 /药剂, 藥水 /药水 |
| prioritize 动词 | /pɹaɪˈɒɹ.ə.taɪz/ | 優先考慮 /优先考虑 |
| weekday 名词 | /ˈwiːkdeɪ̯/ | 平日, 平常日 |
| motivate 动词 | /ˈmoʊ.tɪ.veɪt/ | 激发 |
| indoors 副词 | /ɪnˈdɔɹz/ | 室內 /室内 |
| sock 名词 | /sɑk/ | 襪子 /袜子 |
| charger 名词 | /ˈt͡ʃɑɹd͡ʒɚ/ | 充電器 /充电器 |
| timer 名词 | /ˈtaɪmɚ/ | 定時器 /定时器, 計時器 /计时器 |
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 |
| figure out 动词 | 弄清楚 | |
| write down 动词 | 寫下來 /写下来, 寫下 /写下 |
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：
- You don't need a perfect schedule.
- Once you're awake, get some light.
- You don't need to stare directly at the sun.
- Don't touch your phone yet.
- Why am I wearing two different socks?
需要注意的发音
说话人用了 38 次缩略和弱读形式，例如 don't, you're, doesn't。请按听到的简短形式来说。
- “th” 音: thirsty /ˈθɝs.ti/, rhythm /ˈɹɪð.əm/, mathematics /mæθ(.ə)ˈmæt.ɪks/
- “sh” 和 “zh” 音: notification /ˌnoʊtɪfɪˈkeɪʃn̩/, nutritious /nuːˈtɹɪʃəs/, potion /ˈpoʊ.ʃən/, friction /ˈfɹɪkʃən/, meditation /mɛdɪˈteɪʃn̩/
- 长单词——注意重音位置: circadian /sɚˈkeɪ.di.ən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, productivity /ˌpɹɒdʌkˈtɪvəti/, influencer /ˈɪnflu.ənsə(ɹ)/, manageable /ˈmænəd͡ʒəb(ə)l/
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 notification, productivity, assignment 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。