تدريب Shadowing: How To Change Your Brain with Positive Thinking - تعلم التحدث بالإنجليزية عبر الفيديو
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1
Welcome.
أهلاً بك.
2
Today, I'm going to be talking with scientific proof of ways to actually change your brain to be more positive.
اليوم، سأتحدث مع إثبات علمي عن طرق فعليّة لتغيير دماغك ليكون أكثر إيجابية.
3
Let's dive in.
لنبدأ.
4
This is not going to be anything that's weird and out there.
هذا لن يكون شيئًا غريبًا أو غير مألوف.
5
I'm going to slam you with scientific proof today to the point where you're going to be like, is he still telling me more studies?
سأقوم اليوم بإغراقك بالأدلة العلمية لدرجة أنك ستتساءل، هل ما زال يروي لي المزيد من الدراسات؟
6
And the answer is yes, because I really want to hammer in home that actually thinking positive can change the structure and function of your brain.
والإجابة هي نعم، لأنني أريد حقًا أن أؤكد على أن التفكير الإيجابي في الواقع يمكن أن يغير بنية ووظيفة دماغك.
7
And I'm going to tell you exactly how to do it.
وسأخبرك بالضبط كيف تفعل ذلك.
8
I'm not just going to sit here and be like a motivational speaker that can't root anything back in science.
لن أجلس هنا فقط وأكون مثل متحدث تحفيزي لا يستطيع إسناد أي شيء إلى العلم.
9
No, no, no. We're proving it today because research has shown over
لا، لا، لا. نحن نثبت ذلك اليوم لأن الأبحاث أظهرت على مدار
10
and over and over again that positive thoughts have a massive impact on the structure of your brain.
مرارًا وتكرارًا أن الأفكار الإيجابية لها تأثير هائل على بنية دماغك.
11
And when the structure of your brain changes, the function of your brain long-term will change as well.
وعندما يتغير هيكل دماغك، فإن وظيفة دماغك على المدى الطويل ستتغير أيضًا.
12
In fact, it's very similar to how physical exercise gradually changes the body
في الواقع، الأمر يشبه إلى حد كبير كيف يغير التمرين البدني الجسم تدريجيًا.
13
if you do it over and over and over again.
إذا فعلتها مراراً وتكراراً وتكراراً.
14
Positive brain workouts help form new neural pathways that can disrupt your negative thinking patterns,
تمارين الدماغ الإيجابية تساعد في تكوين مسارات عصبية جديدة يمكنها تعطيل أنماط التفكير السلبي لديك.
15
leading to long-lasting changes in your cognitive function, which help you think better and actually help your brain work better.
مما يؤدي إلى تغييرات طويلة الأمد في وظائفك الإدراكية، وهي تغييرات تساعدك على التفكير بشكل أفضل وتساعد دماغك فعليًا على العمل بكفاءة أعلى.
16
And so to understand how this works, let's first take a look at just the brain itself.
ولكي نفهم كيف يعمل هذا، فلنلقي نظرة أولاً على الدماغ نفسه.
17
Your brain is basically this little mushy thing that's made up of billions and billions of neurons,
دماغك في الأساس هو هذا الشيء الإسفنجي الصغير الذي يتكون من بلايين وبلايين الخلايا العصبية،
18
which are specialized cells that transmit information throughout the brain and the nervous system.
وهي خلايا متخصصة تنقل المعلومات عبر الدماغ والجهاز العصبي.
19
And these neurons are connected through things called synapses, which help them communicate with one another.
وهذه الخلايا العصبية متصلة من خلال أشياء تسمى المشابك العصبية، التي تساعدها على التواصل مع بعضها البعض.
20
And when you think a thought or you perform a certain action or task in some sort of way,
وعندما تفكر في فكرة معينة، أو تقوم بفعل أو مهمة معينة بطريقة ما،
21
your neurons are going to fire in a particular pattern that corresponds with that thought or with that action.
ستقوم خلاياك العصبية بإطلاق إشارات بنمط معين يتوافق مع تلك الفكرة أو مع ذلك الإجراء.
22
And there's a real famous phrase, the most famous phrase around neurology, is neurons that fire together, wire together.
وهناك عبارة مشهورة حقًا، وهي أشهر عبارة في علم الأعصاب، وهي أن الخلايا العصبية التي تنشط معًا تتصل معًا.
23
Fire together basically just means an electrical signal.
إطلاق النار معًا يعني في الأساس مجرد إشارة كهربائية.
24
And then they wire together, which means they create an electrical connection.
وبعد ذلك يقومون بتوصيلها معًا، مما يعني أنهم ينشئون اتصالًا كهربائيًا.
25
And over time, repeated patterns of thought or behavior,
ومع مرور الوقت، تظهر أنماط متكررة من التفكير أو السلوك،
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positive, negative, whatever it might be just repeated patterns of thought and behavior can actually change the structure of your brain.
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And this is known as neuroplasticity.
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This is what allows your brain to adapt and learn new things throughout your entire life.
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So we've all heard the phrase, you can't teach an old dog new tricks, completely false.
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You definitely can.
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It's just as you get older, it becomes a little bit harder to learn things or to change, but it does not mean that you cannot change.
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So for example, you know, if you, if you sit and you decide I've never played the piano before, but I'm going to it down for an hour a day and I'm going to practice the piano every single day.
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The areas of your brain responsible for processing music become more developed and more efficient.
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I have an entire episode, I have an entire chapter in my book, my book Level Up, that is specifically around neuroplasticity.
35
And it is
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so fascinating to me how we can change our brains whenever we put dedicated practice into something
37
and how people who play the piano, their brains end up changing and being different.
38
People who drive taxis in London, their brains end up being different because they have to memorize every single road that's in London.
39
And so the same is positive for, I'm sorry, the same is true for positive thoughts.
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So the same way that if I decide to learn piano, my brain is going to change.
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If I decide that I'm no longer going to be negative, my brain is going to change.
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It's not going to change overnight, but it's going to change if I continue to keep being very intentional.
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And when you consciously focus on positive thoughts, you activate certain neural pathways in the brain that correspond with those thoughts.
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And over time, those pathways become stronger and stronger and stronger.
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And as it becomes stronger, they become more efficient.
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And as they become more efficient, it actually makes it easier for you to access positive thoughts and emotions in the future.
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That's what's crazy.
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You could be negative as hell right now, but decide I'm no longer going to be negative.
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I'm going to find the good in everything, I'm going to be positive.
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And as you do it over and over and over, those neural pathways become stronger and stronger and stronger.
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And as it becomes stronger, they become more efficient which makes it easier for you to access positive thoughts and emotions.
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Wow that's pretty crazy right?
53
This is why positive thinking is often referred to as a brain workout.
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It's just like a real workout like physical exercise strengthens your muscles.
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Positive thinking actually strengthens your brain.
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Once again I'm going to give you science don't you worry
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I'm not just saying this as some like rah-rah high-five motivational speaker because because that's not what I want to be.
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And this is why you can meet somebody who's always happy.
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And you're like, what the fuck?
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How are you always so happy?
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Right?
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Like, I'm like, how do you do it?
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Right?
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Like I've thought that we're so happy all the time.
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You're so positive all the time.
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Right?
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But you also can meet somebody and they're always sad all the time.
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They're always negative all the time.
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And you're like, this person's not fun to be around.
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All of that, whether it's the sadness, whether it's the happiness, when there's a positive, all of it is just a habit.
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It's just a habitual way of thinking.
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And if this is true for positive thinking, then the opposite must also be true.
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Negative thinking can also have a really huge impact on your brain as well.
74
When you consistently think negative thoughts, you activate neural pathways that correspond with those thoughts.
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Same way that you do with positive, they're just different ones.
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And over time, those pathways become stronger and more efficient,
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making it easier for you to access negative thoughts and emotions in the future.
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And this is why negative thought patterns, negative thinking, being a little negative Nancy can be so hard to break.
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You can see someone and it's just like, they're so miserable.
80
And even if they don't want to be miserable anymore, it's so hard for them to stop being miserable.
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It's hard to break because as you continue to keep doing them over and over and over again, it becomes easier to do.
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And they become deeply ingrained in the structure of your brain.
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But the good news is, is that with a lot of time, well, first off, with awareness of what you are thinking,
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how you're acting, in time and attention and intention, you can disrupt these negative thinking patterns and consciously start focusing on thoughts that are more positive.
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When you intentionally choose to think positively, you activate different neural pathways in your brain that correspond to those thoughts.
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You activate different neural pathways than the negative thoughts and neurons that fire together, wire together.
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And over time, these pathways become stronger and more efficient.
88
And eventually they disrupt the negative patterns, making it easier for you to access positive thoughts and emotions.
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And recently I told you guys about, like, I used to be such a negative person.
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I used to be such a pessimistic person.
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I was such a negative Nancy.
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And over time I was like, I don't want to be this way anymore.
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This is not who I want to be in the future.
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Like just a negative little person.
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Nobody wants, I don't want to be that and so I started changing the way that I thought.
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Every time I thought negative, I'd force myself to find a positive.
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Every time I thought negative, I'd force myself to find a positive.
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Over and over and over again.
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The same way that you train a dog.
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If it goes pottie inside, you take it outside.
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It goes pottie inside, you take it outside.
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Over and over and over again, eventually the dog just goes, oh, I go pottie outside.
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Right?
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It's the same way that you train your brain.
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I was negative, I'm going to be positive.
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I was negative, I'm going to be positive.
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Over and over and over again, eventually your brain just starts learning new neural pathways.
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And so really that's what it comes down to.
109
And you might be like, all right, cool, hippie, but is there real science?
110
Can we root this in real science?
111
Or are you just saying, rah, rah, high five, go do it, be positive, it changes your brain, and there's no studies behind it?
112
Oh, ready?
113
There are many, many studies.
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I've researched the hell out of this, just to make sure that the most pessimistic person that's out there,
115
the most analytical person, and the most skeptical person, all in one, would go, well, damn, yeah, this actually seems to hold,
116
it seems to hold water.
117
I'm guessing that this is the truth, okay?
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So let me give you a bunch of different studies.
119
You ready?
120
One study published in the Journal of Psychiatric Research found
121
that practicing positive affirmations for just four weeks led to significant changes in the brain in areas
122
that were associated with self-related processing and emotional regulation.
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Participants in the study reported feeling less anxious and more self-confident after practicing positive affirmations,
124
and these changes were reflected in their brain activity.
125
Want another study?
126
Let's keep going.
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Another study published in the Journal of Social Cognitive
128
and Effective Neuroscience found that when participants were trained to focus on positive images instead of negative ones,
129
they experienced changes in the brain activity in areas associated with emotional regulation and attentional control.
130
These changes were still present six months after the training ended, suggesting that the effects of positive thinking are actually long-lasting.
131
There was another study.
132
Neuroimaging studies have shown that positive thinking can increase activity in the prefrontal cortex of your brain,
133
which is the part of the brain that's responsible for executive functions such as decision-making, planning, and impulse control.
134
Another study that came out have shown, or many studies have shown, that positive thinking can actually decrease activity in the amygdala,
135
which is the part of the brain that's responsible for fear and other negative emotions.
136
So positive thinking actually decreases the blood flow in the amygdala, which means less fear is going to pop up.
137
A study that was in the Journal of Cerebral Cortex, I don't even know that was a journal, the Cerebral Cortex Journal found
138
that people who practice mindfulness meditation had greater gray matter density in the prefrontal cortex of their brain,
139
which is associated with cognitive control and emotional regulation.
140
Research has also shown that positive thinking can increase the production of neurotransmitters such as dopamine and serotonin,
141
which are both associated with feelings of happiness and well-being and being more motivated.
142
Studies have also found that positive thinking can improve cognitive performance in tasks such as problem solving, decision making, and working memory.
143
A study that was published in the journal of
144
oh god let me try my best psychoneuroendocrinology
145
that might be the longest word i've ever seen psycho that's one word everybody psychoneuroendocrinology found
146
that people who wrote about positive experiences had lower levels of
147
stress hormone cortisol than those who wrote about negative experiences research has also shown that positive thinking can improve physical
148
health outcomes such as reducing inflammation and improving cardiovascular health.
149
So that's a crazy thing to think about.
150
Positive thinking reduces inflammation in your body and improves cardiovascular health.
151
So it's not just your brain that changes, your body also changes.
152
All right, we're almost done.
153
We got a couple more, okay?
154
Neuroplasticity studies have shown that the brain is capable of changing
155
and adapting throughout our lifetime and that positive experiences and thoughts help shape the processes and the efficiency of the brain.
156
A study that was published in the Journal of Nature Neuroscience found
157
that people who receive positive feedback during a learning task had increased activity in striatum,
158
which is associated with reward processing and reinforcement learning.
159
So does positive thinking actually change your brain scientifically?
160
The answer is yes.
161
That is the most studies I've ever put into one podcast episode.
162
Of course, it's important to note that positive thinking alone is not some like magic cure-all for all mental health issues.
163
I'm not saying that when something comes up and, you know, you're feeling like complete shit, that you're just like, hey, everything's going to be okay, everything's going to be okay, everything's going to be okay.
164
That's not what I'm saying.
165
What I'm saying is, is there a way for us to try to start searching for a little bit more positivity?
166
When something happens, can we look at it through a positive light? if something negative happens in our life, can we look it through a positive light so that not, not so that we ignore the negative,
167
but so that we can actually take on the negative in a more of a positive way.
168
So it's not a cure-all for mental health issues.
169
For instance, for people that have like clinical depression, positive thinking exercises might not be enough to alleviate their symptoms,
170
but there's many studies that show just practicing positive thinking can be helpful
171
as a complement to forms of therapy that they might have or medication that they might be using.
172
And so how do we start actually taking this and now that you've realized that it works, how do we take this positive thinking and we put it into your daily routine?
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Well, let's dive in.
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I'm going to give you a few different techniques and some tips to help you.
175
The first thing, as corny as it sounds, is to practice gratitude, right?
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Take a few minutes a day to just write down three things that you're grateful for.
177
All too often, our brain goes to negative.
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It looks for what is wrong in our environment, and it does that as a way to keep us safe.
179
It searches for what is wrong.
180
And so what we need to do, if that's the case, is we need to search for what is right.
181
We need to search for what we can be grateful for.
182
And so what we need to do is we need to find three things that we're grateful for early in the morning, not late at night, but early in the morning when your brain is still kind of waking up.
183
It's still kind of in theta state because theta is the most programmable state that you can be in. And
184
so a simple exercise like this can just help shift your
185
focus from what's wrong in your life to what's going right
186
or what you can be proud of or what you can find that's good.
187
And it doesn't have to be huge things.
188
It doesn't be like, oh, my God, I bought a new house.
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It could be like, hey, it's a beautiful, sunny day outside.
190
I get to go have dinner with a friend tonight.
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It could be something like that, right?
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That's the first thing.
193
Practice gratitude.
194
Next thing is use positive affirmations.
195
I gave you multiple studies that show that positive affirmations actually start to change the way that you view yourself.
196
And so instead of saying, you know, don't lie to yourself, but if you say, I am capable and I am confident, or if you feel like you're unlovable, I am worthy of love.
197
I'm worthy of respect and repeat them to yourself all throughout the day.
198
Because all too often, we have a narrative that's going on in our heads, and it's not really a story that's helping us.
199
And so really what it comes down to is how can I change the narrative that's going on in my head?
200
You can also write them down on sticky notes.
201
You can place them all around your house, your workspace, everything.
202
Next thing is how can you try to surround yourself with more positivity?
203
Can you start spending, can you be more intentional with who you spend your time with, right?
204
The people that you spend your time with, you have really negative people around you, they're going to, you know, change your mental health.
205
So can you spend more time with people who lift you up, who make you feel good about yourself?
206
Avoid negative people and start to get into the energy of more positive people.
207
Another thing is to practice mindfulness.
208
Sit down, be quiet, and become aware of your thoughts.
209
You know, a lot of people think that sitting down and meditating is about trying to turn your brain off.
210
It's really not.
211
What it's about is to take out all the things that you're seeing, all the things that you're doing, and to take a moment just to be with yourself.
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And it's not about getting rid of your thoughts.
213
It's about observing your thoughts.
214
So when you sit down and you meditate, you start to become more aware of your thoughts.
215
You start to become more aware of your emotions.
216
You're just trying to be with yourself a little bit more, which can help you develop much more of a positive mindset.
217
Oh man, I'm noticing that when I sit down to meditate, I'm immediately going to anxious thoughts, anxious feelings.
218
Okay, what do I need to do to change that?
219
Another thing you can do that really helps is to start getting better with your self-talk.
220
A lot of times, most people that I come in contact with are not really the nicest, they're kind of shitty to themselves.
221
And so when you catch yourself with negative thinking and having negative thoughts, challenge yourself to change them with positive thoughts that immediately come back.
222
So if you say something negatively about yourself and you notice it, become aware of it, immediately replace that with three positive things that you like about yourself.
223
And that's slowly how you start repatterning yourself.
224
So if you start thinking, you find yourself thinking, I'm not good enough.
225
Well, counter that with I'm capable, I'm deserving of success.
226
What else that you need to hear?
227
How do you need to be your best friend?
228
How do you need to be the person that's in your corner that's building yourself up instead of breaking yourself down?
229
Remember, practicing positive thinking, it's a process.
230
It's not going to happen overnight.
231
You're not going to be positive today and wake up tomorrow and just immediately be like, oh my god, I'm so positive.
232
But when you're really consistent with it, when you practice it all the time, you can actually change your mindset.
233
You can actually change the structure of your brain through those long-lasting changes.
234
And when you change the structure of your brain, the function of your brain changes.
235
And the cognitive function that happens inside of your brain actually starts to change and adjust as well.
236
So, I hope I prove to you that there's scientific proof that positive thinking actually changes your brain for the better.
237
So with that, I'm going to leave you the same way I leave you every single episode.
238
Make it your mission.
239
Make somebody else's day better.
240
I appreciate you, and I hope that you have an amazing day.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
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المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة بمستوى B2 مبني على الفيديو “How To Change Your Brain with Positive Thinking”. أكثر الكلمات تكرارًا في الفيديو: positive, brain, negative, thinking. يحتوي هذا الفيديو على 240 جملة و3320 كلمة للتدرب على الترديد. مدة الكلام 17:19. يتكلم المتحدث بسرعة، نحو 192 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 88% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات سهلة المتابعة.
أهم المفردات في هذا الفيديو
أصعب 15 كلمة في الفيديو، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| emotion اسم | /ɪˈməʊ.ʃən/ | عَاطِفَة, عَوَاطِف |
| neuron اسم | /ˈn(j)ʊɹɑn/ | عَصْبُون, خَلِيَّة عَصَبِيَّة |
| cognitive صفة | /ˈkɑɡ.nɪ.tɪv/ | إِدْرَاكِيّ |
| affirmation اسم | /æfɝˈmeɪʃn/ | تَأْكِيد, تَوْكِيد |
| correspond فعل | /ˌkoɹəˈspɑnd/ | مَاثَلَ |
| activate فعل | /ˈæktɪˌveɪt/ | فَعَّلَ |
| neuroplasticity اسم | اللُّدُونة العصبية | |
| miserable صفة | /ˈmɪz(ə)ɹəbəl/ | بَائِس |
| anxious صفة | /ˈæŋkʃəs/ | قَلِق, قَلِقَة |
| pessimistic صفة | /ˌpɛ.səˈmɪs.tɪk/ | مُتَشَائِم |
| theta اسم | /ˈθiːtə/ | ثِيتَا |
| cardiovascular صفة | /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/ | جِهَاز اَلدَّوَرَان, جِهَاز قَلْبِيّ وِعَائِيّ |
| intentional صفة | /ɪnˈtɛnʃənəl/ | عَمْدِيّ, إرَادِيّ |
| inflammation اسم | /ɪnfləˈmeɪ̯ʃən/ | اِلْتِهَاب |
| participant اسم | /pɑːɹˈtɪsəpənt/ | مُشَارِك, مُشَارِكَة |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| sit down فعل | جَلَسَ, قَعَدَ | |
| wake up فعل | /ˌweɪk ˈʌp/ | صَحَا, اِسْتَيْقَظَ |
| come back فعل | عَادَ, رَجَعَ | |
| come out فعل | /ˌkʌm ˈaʊt/ | خَرَجَ, غَادَرَ |
| come up فعل | طَلَعَ | |
| take out فعل | أَخْرَجَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- Wow that's pretty crazy right?
- How are you always so happy?
- Can we root this in real science?
- What else that you need to hear?
- How do you need to be your best friend?
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| “used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة | used to be |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | has shown · I've never played · I've thought |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | are specialized · are connected · might be just repeated |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | together, which means · people who play · People who drive |
نطق يحتاج إلى انتباه
يستخدم المتحدث 72 من الصيغ المختصرة، مثل I'm, you're, don't. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: pathway /ˈpæθˌweɪ/, theta /ˈθiːtə/, strengthen /ˈstɹɛŋ(k)θən/
- أصوات “sh” و“zh”: emotion /ɪˈməʊ.ʃən/, affirmation /æfɝˈmeɪʃn/, anxious /ˈæŋkʃəs/, intentional /ɪnˈtɛnʃənəl/, inflammation /ɪnfləˈmeɪ̯ʃən/
- الكلمات الطويلة — انتبه لموضع النبر: miserable /ˈmɪz(ə)ɹəbəl/, amygdala /əˈmɪɡ.də.lə/, pessimistic /ˌpɛ.səˈmɪs.tɪk/, positivity /ˌpɑ.zɪˈtɪv.ɪ.ti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: pathway /ˈpæθˌweɪ/, correspond /ˌkoɹəˈspɑnd/, disrupt /dɪsˈɹʌpt/, pessimistic /ˌpɛ.səˈmɪs.tɪk/, positivity /ˌpɑ.zɪˈtɪv.ɪ.ti/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: cognitive /ˈkɑɡ.nɪ.tɪv/, activate /ˈæktɪˌveɪt/, positivity /ˌpɑ.zɪˈtɪv.ɪ.ti/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/, dive /daɪv/
- تتابع الصوامت — لا تضف حركة بينها: neuron /ˈn(j)ʊɹɑn/, affirmation /æfɝˈmeɪʃn/, correspond /ˌkoɹəˈspɑnd/, cortex /ˈkɔɹtɛks/, disrupt /dɪsˈɹʌpt/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل emotion, neuron, cognitive.
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.