تدريب Shadowing: I Tried Andrew Huberman's Morning Routine for 30 Days - تعلم التحدث بالإنجليزية عبر الفيديو
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Thank you to HelloFresh for sponsoring this video.
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This is Andrew Huberman, the internet's favorite neuroscientist.
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Through his research at Stanford University and his excellent podcast,
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he has become the go -to expert on the best habits and routines for living a successful and fulfilling life. And this is me.
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While I don't think I have the worst habits in the world, lately I've been in a slump.
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Less energy throughout the day, slacking off in healthy habits, and an inability to focus on my work,
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leading to a constant feeling like I'm going through the motions at half speed.
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So for the next 30 days, I want to try Andrew Huberman's science -backed morning routine to see
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if he can pull me out of the rut that I'm in.
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But what is Andrew Huberman's morning routine?
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For me, I tend to wake up sometime around 6am, am 630 and I write down the time in which I woke up.
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The second thing I do after I wake up is I make a beeline for sunlight.
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So getting outside for a 10 minute walk or a 15 minute walk is absolutely vital to mental and physical health.
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We get back, I start craving caffeine, but I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up.
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So for me, I just drink water.
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I also put a little bit of sea salt in the water
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and I also drink my athletic greens which is compatible with fasting.
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So I don't eat anything until about 11 a .m or 12 noon.
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Next I would do a 90 minute bout of work and that's typically phone off and out of the room.
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You'd be amazed how much you can get done in 90 minutes if you are focused.
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After I finish that cognitive of work about, I do some form of physical exercise for about an hour.
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Very last, but certainly not least, deliberate cold exposure.
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And that's what I do each morning, and I'm certain that these tools work.
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On day one, I wake up craving coffee.
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However, instead, I get ready and I head out from my morning walk
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and while it's definitely no morning coffee it actually is really really nice
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and i feel pretty good afterwards what doesn't feel so good though is drinking salt water
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but i don't want to rely on how i'm feeling to evaluate my progress on this goal
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as feelings can change pretty quickly.
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I don't want to do this.
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I don't want to do this.
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Here we go.
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To track my progress with this challenge, I'm going to be conducting three tests.
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The first is I just took a blood test for day one.
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That's going to measure things like my testosterone levels.
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And judging by how scared I was to prick my finger...
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Oh, I can't do it.
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I can't do it.
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I'm worried they might be a little low.
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Ow.
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Test number two is by tracking my energy
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and my mood levels at the end of each day i've already been doing this for the past month
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so at the end of this i'm going to compare my numbers
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and see if i've made any improvements finally i'll be testing my work productivity to help me evaluate
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that i've asked for help from the one person who knows
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my work habits better than anyone else my name is brendan i am cam's brother and his boss
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i'm evaluating how you do at your job that makes me your boss just talk about my work habits.
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Sure.
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You procrastinate, get distracted, procrastinate more, just a serial scroller, bad communication, bad time management, missed deadlines.
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Yeah, I think that sums it up.
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And sadly, he's not wrong.
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I am terrible at focusing, and in my first week in this challenge, that seemingly has not changed.
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Even with a science back checklist to help my brain is still struggling to get into the zone
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and work effectively
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and even though it's still early into this goal i really
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need to figure this out for a bit more context i work from home most days
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and if you come through here just gotta come through the bathroom past the toilet
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and voila this is where I work staring at a screen in a storage room closet
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that is connected to my bathroom now I have done the
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best to make this space feel cozy however it is still kind of a place to work no pun intended
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and with that I've become really good at getting out of this room and distracting myself at any chance I can get.
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Even with my phone out of the room I am getting up constantly to top up on coffee
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or look for snacks that I can't even eat because I'm fasting
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and with each of these interruptions I'm killing my momentum
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when I try to dig into a task and I'm falling further
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and further behind in my work and this is definitely the area I need to improve the most.
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Or at least that's what I thought.
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Testosterone.
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That's your ideal range.
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2 .49.
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2 .4.
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I'm below average!
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Gosh!
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I am speechless.
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I am speechless.
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So, one week in and I am failing in two categories.
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Great.
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with the discouraging week one complete i really want to hone in on improving my work sessions for week two
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so i decide to revisit some huberman lab episodes to see
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if there's any tweaks i can make to improve my focus a couple of things for optimizing workspace
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that are grounded in neuroscience and physiology
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so what i do is i prop the computer up such
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that it's at least at eye level
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when our eyes are directed upward it creates a state of
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heightened alertness in addition i use low level white noise turned
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on at a low volume not with headphones most of the
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time puts the brain into a state that's optimal for learning
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and workflow the one single perk of working in a bathroom white noise is easy to come by i'm hoping
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that if i compare as much of huberman's advice on focus with the rest of my morning routine
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that it can put me in the best possible position to lock in on my work
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and really start to see some progress this feels crazy to say this early into a challenge
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but i feel like i'm already noticing benefits from this strictly from like an energy
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and mood standpoint i used to wake up every morning
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and just doom scroll twitter and now i like I genuinely look forward to these walks
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but get some natural light in my eyes get some fresh air some steps I'm like halfway through an audiobook
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that I started this week things are going well even with my cold showers
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while they're definitely not fun during I do feel energized afterwards
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and it feels like it fuels the rest of my day this next blood test is about to be so much better.
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But as much as I've seen improvement in my energy and in my health, my work sessions still seem to come up short.
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If I'm being honest, there hasn't been as much improvement as I was hoping.
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It's hard to point to anything and say you've accomplished more than you normally do.
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Determined to improve my performance, I opted to switch where I was going to be working and hopefully get myself into a better zone for focused work.
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But after three days working out of my house, my work still hasn't improved.
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And it's starting to look more and more like the problem isn't where I'm working.
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The problem is me.
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Yet another day where I am not as productive as I should.
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Just feels like the story of my life at this point.
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Ever since I started working for myself, ever since it's just me and my computer in my house, like, it is, like, pulling teeth.
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It just feels like my brain cannot do this.
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And I don't know what that is, but it feels like I've been fighting against the same thing.
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Number one problem in my life is being able to work for myself, be disciplined, be focused in my own work.
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And I, like, it's been eight years of fighting this same thing.
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Like, how does it make any sense?
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It starts to just feel like, like, it just starts to feel like this is who I am.
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Like, this is, like, maybe I'm just, like, not the person that I thought I was.
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Maybe this is just, like, it, you know?
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And that's, that s* is scary.
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And I just feel like I'm leaving so much potential on the table for myself, for my future.
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And that, like that thought is like horrifying, you know, goodness gracious.
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Feeling defeated, my only hope now is to try
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and work backwards through the past two weeks to hopefully try and figure out what has been holding me back.
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Why is it that everything feels like it's working except for this one thing?
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Ever since it's just me and my computer in my house, it is like pulling teeth.
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Just a serial scroller.
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Halfway through an audiobook that I started this week.
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And I just feel like I'm leaving so much potential on the table for myself, for my future.
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Like that thought is like horrifying.
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Even though I've been working with my phone off and out of the office, I am still constantly using it throughout this routine.
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on my walks before I get ready to work
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and after my 90 minutes are up I immediately go to my phone
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and if I'm constantly distracting myself before I sit down it feels like I just keep craving
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that distraction when I'm working
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the next morning I decided to try keeping my phone powered
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down until it was time for my lunch break to see if it would help me focus.
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The moment you sit down to do some serious work and you flip off the internet, all of a sudden it's as if the phone has a voice.
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But we all are familiar with the fact that if we are focused on something, all that just kind of melts away.
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So I'm creating this space.
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I'm funneling my brain into a state where I set up a relationship, not just between me and the work that I'm doing,
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but between me and my ability to control my own state of mind.
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The more I avoided using my phone, the more focused I felt, allowing me to move throughout my mornings faster and more productively,
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and on the days where I really wanted to use my phone the most, I straight up stashed that in my car because I need to focus.
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And I have to say that while it can be a challenge to try
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and achieve this state
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and this tunnel of work some days you start to get
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kind of addicted to it it feels really good it's like
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a workout for the mind i don't remember the last time
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i had an experience where i i feel like i was in a flow state twice today twice oh
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and it feels good i cannot say it enough that felt so good today
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as strange as this may sound i feel like the habit of jumping in the cold showers
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and drinking those awful salt water drinks has actually made me more resilient when it comes to distraction.
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Because just practicing that daily habit of doing something hard that I know will be satisfying once it's over,
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it's literally the exact same thing with getting in focused work.
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It's hard, it's challenging, but I feel so much better than I have in some time.
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We got a 10 in energy and a 10 in mood.
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That is the first perfect day of this challenge today was a good day a really really good day
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and when i tally up my numbers from the last 30 days there's been improvement in both my energy levels
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and my mood with my reported energy levels increasing almost two whole points not just
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that you've turned in everything on time this week
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which i appreciate it's that it's really good work
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which leaves just one final test we go day
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one day 30 let's go I'm average vitamin D got better
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my cholesterol got better everything is better things have been going
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so well I even started putting my friends onto the routine
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and how did you hear about it you told me about it things have been going
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so well that i am honestly going to continue doing this
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and i'm so thankful that i gave this a try
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and to celebrate on the final day i invited my brother
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and my friend matt out to go for a cold plunge to finish this off by doing something challenging
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that i know will feel good afterwards and my hope is
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that going forward after this challenge that I can do that more often.
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That I can force myself to do difficult things that I know will pay off in time.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
لعبة المفرداتتعلّم أثناء اللعب
نفس القناة
FOR YOU
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السياق والخلفية
في الفيديو، يتحدث أندرو هوبيرمان، وهو عالم أعصاب شهير، عن روتينه الصباحي الذي يعتمد على الأبحاث العلمية لتعزيز الصحة العقلية والجسدية. الشخصية التي تقدم التجربة توضح كيف أنها كانت تعاني من قلة الطاقة وصعوبة التركيز، ما دفعها لتجربة روتين هوبيرمان لمدة 30 يومًا. التركيز كان على أهمية التعرّض لأشعة الشمس، وتأخير استهلاك الكافيين، وممارسة الرياضة، مما يبرز كيف يمكن لتغييرات بسيطة في الروتين اليومي أن تؤثر بشكل كبير على الحماس والإنتاجية.
أفضل 5 عبارات للتواصل اليومي
- أحتاج إلى بعض الوقت. - تعبير عن الحاجة للراحة أو التفكير.
- هل يمكنك مساعدتي؟ - طلب المساعدة في شيء ما.
- ما رأيك في ذلك؟ - دعوة لفتح نقاش أو طلب رأي الآخرين.
- سأكون مشغولاً في الصباح. - إبلاغ الآخرين بعدم التواجد في وقت معين.
- دعنا نلتقي لاحقًا. - اقتراح للترتيب للقاء في وقت آخر.
دليل خطوة بخطوة لتقنية التظليل
إذا كنت ترغب في تحسين النطق باللغة الإنجليزية وتطبيق طريقة التظليل في الإنجليزية، يمكنك اتباع الخطوات التالية:
- شاهد الفيديو بالكامل دون تكرار. حاول فهم الرسالة العامة دون التركيز على كل كلمة.
- قم بتكرار بعض العبارات المهمة بعد سماعها. استخدم shadowspeaks لتساعدك في النطق الصحيح.
- ركز على الإيقاع وتغيرات النغمة أثناء تكرار العبارات. هذا سيساعدك على تحسين ممارسة المحادثة الإنجليزية.
- قم بتسجيل صوتك أثناء التكرار، ثم استمع إلى التسجيل لتقييم أدائك.
- كرر هذه العملية يوميًا، وخصص وقتًا محددًا للتدريب على هذه التقنية لتحقق نتائج أفضل.
بتطبيق هذه النصائح والممارسات، يمكنك تحسين مهاراتك في اللغة الإنجليزية بشكل ملموس. تذكر أن الاستمرارية هي المفتاح في أي عملية تعلم، فلا تتردد في استخدام هذا النهج اليومي لتحقيق تقدم كبير.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا | i've already been doing · I've been fighting · has been holding |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | has become · I've been · i've made |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | be amazed · is connected · are grounded |
| جمل الوصل who / which + جملة — معلومة إضافية عن شخص أو شيء | greens which is · person who knows |
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.