Shadowing-Übung: Teach Your Brain To Become Someone New | Andrew Huberman Motivation - Englisch Sprechen Lernen mit Video

Losers take things that happen to them, and indeed sometimes that are things that happened to them that they could not control,

or missteps or errors or losses, and they ruminate on it,

and they turn those thoughts and those emotions into things that harm themselves or others.

Winners take the things that happen to them,

good or bad, and they transmute that sometimes through very hard work that involves talking to oneself,

reminding oneself, journaling things out, forcing oneself to make better decisions.

And they take those hard things and they turn them into actions

that are supportive and indeed generative for them and for others in the world.

I would advise, and I realize this might sound a little bit loaded, but I would advise if you are really at the bottom of your pit,

obviously that you need to seek help, but ask whatever you believe in okay i believe in god

but whatever you believe in just acknowledge out loud alone

or in your head if you don't want anyone to hear you i'm at my end i can't do this

on my own anymore just help me get through the next hour just go another hour just help me do

that just help me what ask if you want to ask god do it

if you want to ask the universe whatever it is you know

and just stop trying to control every aspect in your mind now i just got through saying

that you have to like pull yourself back over to the right response

but if you truly can't do that then it's time to give it over

and just acknowledge you know have a good laugh out loud

it's hard to be human sometimes it's beautiful it's great

but it can be really hard to be human yeah it

can be really tough we're a weird species we got this amazing prefrontal cortex

we can do amazing things with it but sometimes it loops back on us

and it was just like it flagellates us and we can't

and we're like i can't break out of this that's

when it's time to say okay i can't

so i'm gonna give this process just like help me go another hour and i i guarantee you'll get there.

And I have my thoughts about why that might work.

None of them fall within the realm of science.

So it's not really worth me going into because it's not my expertise, but I've never seen this fail.

But once you're back on slightly solid ground, now you got to get to work because the universe only,

whatever God, the universe, whatever you believe in only rewards effort or the effort to engage in effort.

You don't, we've been gifted life life, we can relax, we can enjoy, but we don't get to waste it.

And we're here.

Maybe that's what the acknowledging that we're alive and breathing peace is about.

Don't take it for granted.

I do think that we're rewarded for any amount of effort that we put in, any amount.

Maybe not in getting the thing we thought we were going to get, but in the recognition that we can we can pursue things

so i i believe in this very strongly

because i've been at the bottom of that pit

and wondering what in the world but the good news is

if you hit the bottom of that pit

and you get out a few times the next time you

hit it you go i'll get out the next time yeah

and then you go this feels a little longer than the last time

or a lot longer you will get out you do people have suffered incredible challenges

and they got out and created amazing things

and there's this weird law of the universe

that I don't quite understand maybe it's a dopaminergic thing

but the depth of that pit oftentimes is the mirror image of the height of the thing

that you're going to accomplish I don't know how that works

but you later you're going to find yourself at a peak

and you should remember

and go got out got out went back in went back in got out now I'm here

and i'm going to savor it a little bit more

because that's i think also us being tested are you going

to savor it you're going to appreciate it you're going to share it

because then we can build on it but the way

that i suggest people do deliberate cold exposure is different than

most I think people should pick a certain number of what I call walls, so maybe like five walls.

And maybe the first wall to go over is just getting in the cold shower.

Then it's, instead of counting or going for time, you sense when you really want to get out.

That's another wall.

You stay in just one more.

Then you can kind of get comfortable.

Then you wait until you really want to get out again.

You go over that wall again.

And what you'll notice is those are waves of adrenaline, which is much more realistic.

It's much more like the real world where you're doing public speaking, where you're not going for time.

You're not trying to relax for three minutes you're trying to deal with whatever comes your way

and so you can learn to be resilient to your own physiology

and again provided it's not an ice ice cold bath

and you don't want to become hypothermic don't stay in longer than three minutes cold shower is fine

but you can build in a lot of resilience earlier we're talking about workouts

but you could do this with anything like the other day i was doing a workout in my gym

and it was it was it was really warm

and i was about to walk over and turn on the ac

and i'm like no let's make it hotter turn on the

heat do two more sets best sets i had in ages

a little resilience training like just make i'm not a masochist

let's just make it let's not always go for comfort let's just make it a little hot harder not easier

and then i showered i swear the rest of my day was

so much better you know some days it's the opposite i

just like i need air conditioning you know some days you

know it depends i mean i know can get very hot

and humid in certain parts of india so you know so i don't always do that um

but occasionally during the workout i'll warm up i'll listen to music i'm working out or listening

and then i go you know what silence i just want

to focus as much as humanly possible on every repetition

but after three four sets of that i want to go back to listening to some music

and then i know then the tail end of a workout is typically when people get hurt

front end and tail end because you're kind of distracted

so i turned off the music and i'm just going to go for just really focus.

It's like, great.

That was like a, there's an art of doing a great workout.

So I think learning to fight our impulsivity.

Listen, this is this stuff of great leadership that I don't, you know, I'm not super skilled at, but I'm trying to build up, right?

Because when you're the main guy, this is one thing that comes with success.

When you're the main guy, most things fall in around you.

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You know, like you're dialed everything, you know, it's about you being dialed in you know us it can

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make people in positions of leadership um we can become impatient

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we're used to things happening on a certain pace you know that can make us impatient

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so you know next time something's slow it's like all right i'm gonna like this is a good practice

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but it's hard to stay there you know we're not not

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no no one's striving for perfection i think pick a short time scale try

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and get something better out of it you know

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and i have be very very clear about

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that have some mindless ways to reset i have them i

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like watching documentaries um i love hanging out with uh my girlfriend

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and the dog

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and we just like we you know we call it uh

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you know like we cave to love like there's these moments

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where we're just like no more work no more dishes no more doing anything we're just gonna like

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that we're just gonna relax the three we're just gonna completely relax

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and after 10 15 minutes we move back into our time like learning how to just completely

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and i had to cover it i'm like i was exhausted

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and then you get back in business let's go and i that

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and it's a very that's one of the most powerful things

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i think um to just give yourself permission in a healthy way be a child every once in a

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while just kind of exhausted and then back in it let's go posture up and like let's get serious again you know?

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Because otherwise, if you're grinding the gears all the time, it's just no fun.

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Yeah.

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Also, there's a once you and you're there now, right?

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But people can anticipate this soon if they're not and they're staying in this trajectory.

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The real top layer, and I know this from observing people in other fields, tech and medicine, the arts,

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and then in podcasting too, and finances that the top top layer is the ultra discipline super focused

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but an element of playfulness because net because they're just

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so secure they can now just like have that fun

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and they're not trying they just because they they won they won the game

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and so now they can just have fun and

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that all this incredible stuff comes out of that and

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so that's that's the thing that like you know that

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that we should all aspire to that's the peace that's the peace the joy

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that comes with it and but don't expect

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that in in the first couple years no way no chance um wins you're going after wins

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and you're building your confidence that's how you do it

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and i do before i get out of bed i do this every morning i do 10 breath meditation

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if i can't concentrate i tell myself if I can't concentrate for 10 breaths, how in the world am I going to go about my day?

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Sometimes I have to get to number six.

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You drift, you have to set an alarm because you can easily go back to sleep, especially with long exhales.

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10 breath meditation before you let yourself get out of bed in the morning, especially on the mornings where you really have to get up and use the bathroom.

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Even harder.

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Okay.

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In your workouts, not in your warmups, but in your work sets, your goal is to make those as hard as possible, not as easy as possible.

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As focused as you can possibly be

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when it really is tough you're going to do everything you

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can to make it even harder you're going to try

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and contract the muscle even harder using using

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that weight that's another one with respect to any challenging interaction whether it's with the internet

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or with someone else or it's like too many texts incoming you're feeling overwhelmed

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the whole business of it is to just it's this detached thing

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that is about taking your gaze and getting it extended into the entire room

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or space that you're in

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because we get very narrow focus this is a real neuroscience to this we get this tunnel vision

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and something feels overwhelming

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because it's almost like drinking from a fire hose then you kind of like dial it out

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and you go and that's where you get the your autonomic nervous system adjusts

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and you're like i can do this

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and now you just start picking things off one by one this is actually a tool

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that um jocko willink and i talked about him

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and from his military career that we arrived at independently

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but where i feel like we're really in the tunnel we're there

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and i just sort of like dial out

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and i just in my mind i think let's invite in some novelty here i don't know what it is

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but just kind of like let's make sure

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that we're not too far down some some road right

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so that's a good one but

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if you're feeling overwhelmed this is very good you just simply

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they you simply it's you wouldn't even detect it you just start viewing the ceiling

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and the floor and the things that you see ourselves in this context

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that takes you out of it gives you it releases some of the stress in your mind

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that allows you to come up with novel ways new abilities come from

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that i have a friend he's a coach for professional basketball

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team he's not the head coach he's a performance coach

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and oftentimes when guys are moving down court they're so focused

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that they don't see opportunities and they don't see defenders that can, you know, thwart their efforts.

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And so what they need to do is dilate their gaze

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and they start seeing things in new ways and you can see new opportunities.

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So it's the same thing.

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The brain, you afford more resources, more brain resources when you do that.

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And then the last one is, I think there's a very useful way to use memory that normally people,

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their memory of the past is about things that didn't work out.

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I think everyone should have

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something that worked out and you return to

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that you survived the hard thing you're still here you're still breathing sometimes it's that basic or you know

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your case or someone else it like you built that you built

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that which simply means you can build another thing

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and build it you can build on this you can like you have

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that in you it was you that did that

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and to really acknowledge your own agency in

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that you didn't do it alone but that you did that you took it from nothing, had you not decided and done the things, had you not decided to and then done the things, it would not exist.

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You need to internalize that because you really recognize your own capacity and you can bring that forward.

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But I admit that throughout the day, there are many opportunities that I try to take, like doing the slightly harder thing.

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This is something that Andy Stumpf also talks about, the slightly harder thing.

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Like you see that little piece of thing on the ground, do you pick it up or do you like it?

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You do it, you do it because it's hard.

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I confess I'm not that good at that.

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I hate folding and putting away my clothes.

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I absolutely hate it.

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I would pay any amount of money to have somebody else do it.

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But occasionally I just like throw it.

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And I don't know what it is.

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It's like my vice.

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It sounds so trivial, right?

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So I let myself sometimes leave some clothes out.

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Like I'm human.

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I'm like in the playfulness of that.

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And how hilarious it is that I, for all the other things that I'm able to do that are hard, can't seem to just fold the shirt properly and put it away

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what's so important for people to understand about the brain is that it as much as it learns facts

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it learns algorithms it learns friction i got out of friction

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or in some cases friction it crushed me

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so now you need to teach it a new a new contingency you need to teach a new algorithm

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so you need those that's why i said like shorten the horizon you need some small wins

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so it can learn oh that's what a win looks like i made it an hour

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but people who have we're dealing with something

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or thinking like ah i can't get out of this mindset

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well you got out of it long enough to say

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that sentence if you shorten the horizon then they can do a little longer

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and a little longer

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and a little longer this is why the cold water thing the exercise thing um constructing your days the way

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that we're talking about you start doing those things and you realize

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that you are in more control than you think

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but some people are very plagued by a very um punishing destructive inner voice.

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And that's a tough one.

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We got to learn to turn that one off or

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you know the goggins approach he listens to criticism of himself

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while he runs he's learned to channel it into this kind

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of fu response you know i don't want to live there

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but me neither

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but i i've known david a long time actually i he had to figure out a way

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because the voice in his head was

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so destructive he had to turn it into a different version of himself acknowledge

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that it came from the outside

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and create this whole new version of himself he has multiple

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people in there all him he's very you know psychologically healthy i do believe

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that um but he has to do the like no no no to these certain voices

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and like the only voice i'm going to listen to is the one that's going to pull me forward

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and that's a that's a battle i don't think any of us would want to live in

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but david is special because of what he's done

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but what he's trying to tell people i do believe is

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that they can do it too

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but they have to change their frame they can't expect those voices to turn off i think you

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and i are pro i don't know i've never been in

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your head i don't i stay out of people's heads

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but speculating about david but i i don't live with

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that voice in my head i don't live with universal you're

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perfect you're loving yours to all this stuff you're loved i i

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but i don't live with a punishing voice in my head

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and that's got to be very hard

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so i want to acknowledge that's got to be hard

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but you got to turn the volume down on that one

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or crank it up to 10 and fight it the whole way through

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Wortschatz und Sprechhinweise zu dieser Lektion

Diese Sprechübung auf Niveau B2 basiert auf dem Video „Teach Your Brain To Become Someone New“. Dieses Video enthält 252 Sätze und 3148 Wörter zum Nachsprechen. Der gesprochene Teil dauert 16:30. Der Sprecher spricht schnell, etwa 191 Wörter pro Minute – rechne mit verbundenen und verkürzten Lauten. 87 % der Wörter gehören zu den 3.000 häufigsten im Englischen, der Wortschatz ist also leicht zu verfolgen.

Wichtiger Wortschatz in diesem Video

Die 15 anspruchsvollsten Wörter aus dem Video, mit Aussprache und Bedeutung:

Wort	Aussprache	Bedeutung
workout Substantiv	/ˈwɝk.aʊ̯t/	Workout, Training
acknowledge Verb	/əkˈnɑ.lɪd͡ʒ/	zur Kenntnis nehmen, erkennen
dial Substantiv	/ˈdaɪ.əl/	Zifferblatt
overwhelm Verb	/ˌoʊ.vɚˈwɛlm/	überwältigen, übermannen
friction Substantiv	/ˈfɹɪkʃən/	Reibung
oftentimes Adverb	/ˈɔf.ənˌtaɪmz/	oftmals, oft
savour Verb	/ˈseɪvəɹ/	genießen, reizvoll finden
shorten Verb	/ˈʃɔɹtn̩/	verkürzen
impatient Adjektiv	/ɪmˈpeɪʃənt/	ungeduldig
resilience Substantiv	/ɹɪˈzɪl.ɪ.əns/	Resilienz, Belastbarkeit
gaze Verb	/ɡeɪz/	starren
exhaust Verb	/ɪɡˈzɔst/	erschöpfen, dezimieren
destructive Adjektiv	/dɪˈstɹʌktɪv/	destruktiv, schädlich
punish Verb	/ˈpʌnɪʃ/	bestrafen, strafen
algorithm Substantiv	/ˈælɡəɹɪðm̩/	Algorithmus

Phrasal Verbs, die du hören wirst

Wort	Aussprache	Bedeutung
get out Verb		aussteigen
work out Verb	/ˌwɝk ˈaʊt/	ausrechnen
turn off Verb		ausschalten, abschalten
build up Verb		sich ansammeln, sich türmen
come up with Verb		ausdenken
figure out Verb		herausfinden
get up Verb		aufstehen
put away Verb		wegräumen, weglegen

Sätze zum Wiederholen

Kurze, vollständige Sätze aus dem Video, die du im Alltag wiederverwenden kannst:

You do it, you do it because it's hard.
I confess I'm not that good at that.
I'm like in the playfulness of that.

Grammatik in diesem Video

Die Strukturen, die der Sprecher am häufigsten verwendet, mit den genauen Worten aus dem Video:

Struktur	Im Video
Present Perfect have/has + Partizip Perfekt – eine vergangene Handlung, die jetzt noch wichtig ist	I've never seen · we've been gifted · i've been
Passiv be + Partizip Perfekt – wichtig ist, was geschieht, nicht wer es tut	we've been gifted · being tested · being dialed
Relativsätze who / which + Satz – eine Zusatzinformation über eine Person oder Sache	adrenaline, which is · people who have

Aussprache, auf die du achten solltest

Der Sprecher verwendet 117 Kurzformen und abgeschwächte Formen, zum Beispiel you're, don't, I'm. Sprich sie in der kurzen Form, so wie du sie hörst.

Die „th“-Laute: algorithm /ˈælɡəɹɪðm̩/, thwart /θwɔɹt/
Die Laute „sh“ und „zh“: friction /ˈfɹɪkʃən/, shorten /ˈʃɔɹtn̩/, impatient /ɪmˈpeɪʃənt/, punish /ˈpʌnɪʃ/, meditation /mɛdɪˈteɪʃn̩/
Lange Wörter – auf die Betonung achten: resilience /ɹɪˈzɪl.ɪ.əns/, autonomic /ˌɔt.əˈnɑm.ɪk/, contingency /kənˈtɪnd͡ʒənsi/, dopaminergic /ˌdəʊ.pə.mɪˈnɜː.d͡ʒɪk/, generative /ˈd͡ʒɛnəɹətɪv/

So übst du mit diesem Video

Höre dir das ganze Video einmal an, ohne zu sprechen, und notiere die Wörter, die du nicht kennst.
Beginne mit 0,75-facher Geschwindigkeit, sprich Satz für Satz nach und wechsle zur normalen Geschwindigkeit, sobald es leichtfällt.
Nimm dich auf und vergleiche mit dem Original; achte dabei auf Wörter wie workout, acknowledge, dial.

Was ist die Shadowing-Technik?

Shadowing ist eine wissenschaftlich fundierte Sprachlerntechnik, die ursprünglich für die professionelle Dolmetscherausbildung entwickelt und durch den Polyglotten Dr. Alexander Arguelles populär gemacht wurde. Die Methode ist einfach aber wirkungsvoll: Du hörst englisches Audio von Muttersprachlern und wiederholst es sofort laut — wie ein Schatten, der dem Sprecher mit nur 1–2 Sekunden Verzögerung folgt. Anders als passives Hören oder Grammatikübungen zwingt Shadowing dein Gehirn und deine Mundmuskulatur, gleichzeitig echte Sprachmuster zu verarbeiten und zu reproduzieren. Studien zeigen, dass es Aussprachegenauigkeit, Intonation, Rhythmus, verbundene Sprache, Hörverständnis und Sprechflüssigkeit signifikant verbessert — was es zu einer der effektivsten Methoden für die IELTS Speaking-Vorbereitung und reale englische Kommunikation macht.

Shadowing-Technik: die vollständige Schritt-für-Schritt-Anleitung lesen →

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Wortschatz und Sprechhinweise zu dieser Lektion

Wichtiger Wortschatz in diesem Video

Phrasal Verbs, die du hören wirst

Sätze zum Wiederholen

Grammatik in diesem Video

Aussprache, auf die du achten solltest

So übst du mit diesem Video

Was ist die Shadowing-Technik?