Pratique du Shadowing: 4 Principles to Upgrade Your Life With Neuroplasticity - Apprendre l'anglais à l'oral avec la vidéo
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244 phrases
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In this video, I want to share four principles in neuroplasticity that, once you really understand them, can completely upgrade your life.
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You see, we often feel like we're stuck in who we are, like this is who I am and there is nothing I can do to change that.
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But your brain is so much more flexible than that.
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It has real proven ability to rewire itself, to learn new things, to change at literally any age.
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So today, I want to share what I have been learning about all of this over the past few years
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and more importantly how i have been putting all of this
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into practice in my own life with my real habits
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and with my real goals before we start i want to remind you guys
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that i'm currently working on my new course the dopamine reset
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so if you want to be the first one to get notified
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when it goes live the link to join the wait list is in the description
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all right so now let's talk about the first neuroplasticity principle that has been helping me so much.
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Your brain doesn't care what you're building.
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And before you think that it sounds dramatic, let me explain what I mean.
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There is a very famous principle in neuroscience and it was first described by a psychologist, Donald Hebb.
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And it's usually summed up in one line.
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Neurons that fire together, wire together.
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You probably hear this phrase really often when you read books about habit building, because pretty much every time things happen in your brain at the same time,
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like a thought and a feeling, a trigger and a behavior, the connection between those things gets stronger, a little bit more efficient,
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and a little bit easier to activate next time.
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And we say that with enough times, this behavior becomes automatic.
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It becomes your habit.
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But here's a very important part to this full story that was so important for me to understand.
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This process has zero opinion about whether what you're building is actually good for you.
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It's not actively filtering what's good for you, like neurons that fire together, wire together only when it comes to your good habits.
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Unfortunately, it works for everything in our lives.
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This process is simply reinforcing what you already do most,
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which means that it can strengthen your patterns, whether good or bad.
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Whether it's a behavior that you would like to nurture, like a new healthy habit that you would like to create,
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or something that you would want to change, like grabbing your phone every single morning.
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It feels like you're doing it on autopilot
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because you've been doing it for years and years
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and now you're realizing that wait a second i actually want to change this behavior
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and so if we dig a little bit deeper behind this principle
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that is also why we often choose not what's good for us
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but what is familiar because you repeat it over
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and over again your nervous system gets used to it and
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so it feels familiar that is why you keep on choosing it
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that is why in the morning you keep on reaching for your phone instead of doing something else because it feels familiar.
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Your nervous system isn't always looking for what's good.
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It's looking for what is known.
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Familiar feels safe, even when this familiar is actually exhausting.
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Because your brain has created this path, you're repeating this behavior over and over again, so that is why you keep on doing it.
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And the unfamiliar, the healthier option, just doesn't have this path built yet.
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And to fix all of this, we are not going to rely on discipline.
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The reason why this knowledge is helping me so much in particular is
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because I understand that it is not a discipline problem.
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It doesn't mean that I'm lazy, it doesn't mean that I'm not disciplined enough, or I lack willpower.
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It's just how my brain works.
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My nervous system is always looking for something that's familiar.
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Everything is working exactly the way it's designed.
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It's just not pointing me in the right direction I want to go to.
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So with all of this, what I like to do is I like to offer myself this reframe.
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Instead of asking myself, Veronica, why do you lack discipline?
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I ask myself, what have I been repeating without noticing?
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Is it something that I want to keep on repeating or is it a behavior that I actually want to change.
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For so many of us, reaching for our phones in the three seconds of silence before the elevator door opens feels extremely normal.
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We're heating up our food in the microwave and what do we do?
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We immediately start scrolling because waiting for a minute without doing anything feels unfamiliar.
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it feels weird.
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We stop at a red light and we immediately pull out our phones because this behavior is already automatic.
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There are so many things we do in our lives, not because they are actually good for us, but because they feel familiar.
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And I think this is where most of us choose productivity or constant perfection over the actual process of self -improvement.
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And the actual process of self -improvement isn't always about addition.
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You're not supposed to be only adding good healthy habits into your life.
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Sometimes your biggest wins are going to come from removing the friction from you know those boring things
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that you actually don't want to do.
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You're trying to regulate your emotions in a way
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that feels familiar even though now you're realizing that okay this is not something that I want to keep doing.
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Instead of actually dealing with the situation like in the morning I decide that I'm not going to reach for my phone,
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we pack our mornings with like more and more habits,
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more and more healthy things when in reality your biggest win can come from just charging your phone in another room.
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Your morning routine can stay the same it doesn't have to be super productive
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and super complicated sometimes the best thing you can do for yourself is removing certain things not adding more habits
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the next neuroplasticity principle
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that i want to talk about is all about designing around
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your environment not around your discipline like i'm going to do it
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when i feel extremely disciplined we are working with our environment instead.
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This is one of the most powerful things you can do.
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There is an amazing book Good Habits Bad Habits by Wendy Wood and I highly highly recommend reading it.
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In this book the author explains
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that our habits are triggered far more by our environment than by our discipline or our willpower.
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Maybe you're in a specific room and that is a cue for you to do a specific behavior.
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Maybe it's a specific time of the day and so now that's a cue for you to do your habit.
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Your environment is quietly doing all the work.
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It's quietly remembering everything that you need to do, whether you're actively noticing it or not.
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It's running the behavior almost before you've consciously decided to do it.
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Pretty much all the habits i have i'm only able to stay consistent in them
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because of my environment because of all the cues
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that i've set for myself let's say
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when i have unhealthy snacks at home i bought chips
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and i have them in my kitchen do you think i'm
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not going to eat them absolutely not i'm going to eat those chips
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because i have this amazing delicious snack in my kitchen i'm not going to fight my willpower
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or fight my discipline because i know that
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if i have chips at home i'm going to eat them
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if i want to change my behavior i'm going to work with my environment instead
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so recently i realized that i actually wanted to add more nuts
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and seeds into my diet of course i eat peanut butter here
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and there but i realized
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that it wasn't really enough like i wanted to eat different seeds and different nuts like cashews and walnuts.
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So what I decided to do instead of working with my discipline and just telling myself, okay Veronica, you have a bag of cashews in your pantry, go and eat them.
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It doesn't really work for me.
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So I asked myself, what is going to work?
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I personally really like eating those little like energy balls
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or energy bars that you can make with nuts and seeds and oats and so I decided to make them myself.
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I literally packed them with nutrients, with everything that I wanted to include into my diet and
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so now I naturally eat more seeds and nuts every single day
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because I like eating those healthy snacks and so reaching for them feels natural.
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It doesn't feel like something I have to make myself do.
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When I don't have chips at home and I only have energy balls, of course I'm going to reach for the things that I already have in my pantry.
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And plus, I actually like those things.
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I know that maybe, you know, comparing chips to sweet energy bars is a little bit weird, but if you really like chips,
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you can make healthy chips for yourself with nuts and seeds.
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It is extremely easy to do.
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This is something that I tell you guys all the time.
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The most reliable way to build a new habit
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isn't to try harder it's to ask yourself like why isn't it working for me
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and what do i need to change what do i need to tweak to make it feel natural
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and usually the answer is going to be you need to design your environment
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that is basically going to guarantee that the behavior
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that you want to happen is going to happen and the behavior
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that you don't want to happen isn't going to happen like
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when you're trying to study to work
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and your phone is right there next to you it's buzzing you're receiving a ton of notifications
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so of course you're going to get distracted it is absolutely natural
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so when I work my phone is always on do not disturb
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because I know that when I am doing the hard work
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when I am trying to do the thing that is important for me I don't want to get tempted by my phone.
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And see for the habits that you want to introduce into your life, like eating more nuts and seeds,
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we're not trying to suffer our way through this habit.
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We're trying to make it suck less.
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Don't try to get better at suffering your way through a healthy habit
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that you're trying to build because that is not sustainable.
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That is you relying on your willpower and on your discipline.
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And one day, all of this is going to crumble.
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That is natural.
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Instead, attach something pleasant to it.
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Make it more fun.
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Reduce the friction.
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In my case, I don't really like washing the dishes.
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And so what do I do?
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I listen to audiobooks when I wash the dishes.
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Because this is something that makes the process feel way less boring.
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now let's talk about principle number three find your anchor habit
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if you guys read a lot of like self -help books
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especially on the topic of habit formation you've probably come across this term an anchor habit
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but to be completely honest the phrasing
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that i like to use more in my everyday life is something like a big wave habit
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and i'm going to explain why your anchor habit is basically this one habit
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that once it's in place it pulls a wave of all the other good changes in your life almost without you trying.
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For a lot of people exercising in the morning is
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that anchor habit because when you know
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that you have a workout scheduled for 7 a .m
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and you already paid for it so you can't miss it you're probably going to go to bed on time.
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You're gonna wake up, you're gonna put on your workout clothes, you're gonna drink some water and go.
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After your workout, you're probably going to eat a healthy breakfast and then jump into work.
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And so see how the dynamic of the whole day has already changed.
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This one single habit exercising in the morning has pulled a wave of all the other positive changes into your life.
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So of course we can call it an anchor habit,
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but I just like to call it a big wave that gently pulls all the other good behaviors into your life.
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We often think that to be able to be productive and disciplined and, you know, achieve our goals, we need to be perfect absolutely everywhere.
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But I think more often than not, we can realize that if you find one or two
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or three of those anchor habits or big wave habits in your everyday life,
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then the whole process of achieving your goals and staying consistent starts to feel easier.
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Not like a constant uphill battle anymore.
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I can tell you guys that in my case, if in the morning I change out of my PJs, I do my makeup, I get ready,
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I'm more likely to record,
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to, you know, do all the things that I have on my to -do list because I feel ready.
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I feel ready to approach all the things that are written on my to -do list.
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It creates this beautiful momentum for me.
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One consistent habit just drags all the other good habits along with it.
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And the fourth neuroplasticity principle that I want to talk about is make your future self feel real.
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There is a psychologist, Hal Hirschfeld, who has a great book, Your Future Self.
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I highly recommend it.
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In the book, he talks a lot about his research on this topic of your future self
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and whether people actually feel connected to this concept of, you know, a future version of me.
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He had people think about their present self, their future self, 10 years from now.
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and a complete stranger
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and for a lot of people in his study the brain
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activity for the future you looked a lot more like
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when you're thinking about a stranger than about yourself
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so for most people their future you barely registers as you at all
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when we don't feel the strong connection between us in the present
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and us in the future we tend to think less about our long -term decisions We become less patient with money,
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less likely to save, less likely to act with integrity when no one is watching.
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But of course, the good part is this gap isn't fixed.
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You can always work on deepening this connection with your future self.
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When in Hal Hirschfeld's research,
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people were shown age -processed images of themselves or spent even a few minutes actually interacting with an older version of themselves,
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that gap actually closed and their decisions with it.
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They saved roughly twice as much money.
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They were more honest.
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The more your present -day choices will start lining up with what you actually want to achieve,
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with how that person would be behaving.
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And when I was reading this book, Good Habits, Bad Habits, I honestly couldn't stop thinking about the other book i just finished reading we should all be millionaires
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because there the author asks us a beautiful question how would a woman who already has a million dollars act
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and yes i understand
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that the instinct here is to think okay i'm going to
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be spending all of my money i have a million dollars
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you who i'm gonna buy the expensive thing i'm not going to worry about anything
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but the goal of the question is actually to promote a certain feeling.
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How would this woman handle a hard conversation?
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What does her day look like?
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What is she saying no to?
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And I actually have this beautiful poster on my wall.
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I've had it for years and years and years.
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It says, be the woman you wish to become.
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And I literally have it right here so that, you know, the moment I walk into my room, that is what I see.
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It helps me get closer to my future self, actually embody that feeling.
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When I think about my future self, like who I want to become, what does this person's day look like?
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Let's say for you, the answer could be something like, I stay focused on my goals.
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I don't get easily distracted or sidetracked.
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Alright, so how can you embody that person now, at least a little bit we're not talking about perfection we're
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talking about getting closer to our future self maybe by 10
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by a little bit the answer might be in the morning
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when i wake up i don't spend an hour scrolling on social media
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and that is it you're already closer to the future version of you who stays focused on the things
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that are important for you maybe you start exercising in the morning so that this becomes your big wave habit,
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your anchor habit that pulls all the other beautiful changes into your life.
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So when we think about neuroplasticity and behavioral science and mindset work that I'm genuinely obsessed with,
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none of this is about forcing yourself into a different life through pure willpower.
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I always say that the biggest thing that I'm learning from therapy, from reading all these amazing books,
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is I'm actually getting closer to me.
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I have a deeper understanding of who I am.
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The habits that you have right now, the patterns you follow, all of that was built through repetition,
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which means that you can also rebuild certain things with repetition if you want to.
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And to me, all of this knowledge is really freeing
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because it reminds me time and again that I am not a lazy person.
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I'm a human and I act in a very human way.
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So instead of fighting myself and then feeling shame that I can't be perfect, why not instead work with myself,
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not against myself, and help me feel a stronger connection to my future self.
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This way you can finally stop fighting yourself and start consistently getting closer to who you are,
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to becoming the person who just lives this life and has all of these habits.
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Yes, sometimes you get tired, you get distracted, but you trust yourself that you will always come back.
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Alright guys, so I think it's going to be it for today's video.
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I really really hope you liked it.
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If you did, don't forget to give this video a thumbs up and subscribe to my channel.
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I really appreciate it.
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Just a reminder, I'm currently working on my course, The Dopamine Reset, so if you want to be the first one to get notified when it goes live,
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you can join the waitlist in the description.
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If you're thinking about what to watch next, I highly recommend this video right here.
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Otherwise, I'll see you guys in my next video.
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Ciao!
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau B2 s’appuie sur la vidéo « 4 Principles to Upgrade Your Life With Neuroplasticity ». Les mots qui reviennent le plus souvent : habit, behavior, self. Cette vidéo contient 244 phrases et 3229 mots à répéter en shadowing. La partie parlée dure 20:23. Le locuteur parle à un rythme naturel d’environ 158 mots par minute, proche d’une conversation courante. 84 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| anchor nom | /ˈæŋ.kəː/ | ancre |
| neuroplasticity nom | neuroplasticité | |
| willpower nom | /ˈwɪlˌpaʊɚ/ | volonté |
| distract verbe | /dɪˈstɹækt/ | distraire |
| snack nom | /snæk/ | casse-croûte m or casse-croute, hors-d'œuvre |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| cashew nom | /ˈkæʃuː/ | cajou, anacardier |
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| embody verbe | /ɪmˈbɒdi/ | incarner, personnifier |
| neuron nom | /ˈn(j)ʊɹɑn/ | neurone, cellule nerveuse |
| pantry nom | /ˈpæntɹi/ | garde-manger |
| repetition nom | /ˌɹɛp.əˈtɪʃ.ən/ | répétition |
| unfamiliar adjectif | /ˌʌnfəˈmɪli.ə(ɹ)/ | inconnu |
| friction nom | /ˈfɹɪkʃən/ | frottement, friction |
| notify verbe | /ˈnoʊtɪfaɪ/ | notifier |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| come across verbe | avoir l'air de | |
| come back verbe | revenir | |
| heat up verbe | chauffer | |
| pull out verbe | se retirer |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- Your brain doesn't care what you're building.
- Your nervous system isn't always looking for what's good.
- It's just how my brain works.
- I ask myself, what have I been repeating without noticing?
- It doesn't really work for me.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Present perfect continu have/has been + -ing — une action commencée avant et toujours en cours | have been learning · have been putting · has been helping |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | has created · i've set · you've probably come |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is known · are triggered · are written |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | woman who already · person who just |
Prononciation à surveiller
Le locuteur utilise 87 contractions et formes réduites, comme I'm, you're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: unhealthy /ʌnˈhɛl.θi/, thumb /ˈθʌm/, strengthen /ˈstɹɛŋ(k)θən/
- Les sons « sh » et « zh »: cashew /ˈkæʃuː/, repetition /ˌɹɛp.əˈtɪʃ.ən/, friction /ˈfɹɪkʃən/, perfection /pɚˈfɛk.ʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
- Mots longs — placez bien l’accent: repetition /ˌɹɛp.əˈtɪʃ.ən/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, audiobook /ˈɔdi.oʊbʊk/, autopilot /ˈɔtoʊˌpaɪlət/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: uphill /ʌpˈhɪl/, unhealthy /ʌnˈhɛl.θi/, behavioral /bɪˈheɪvjəɹəl/, behave /bɪˈheɪv/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, nurture /ˈnɜːɹ.t͡ʃəɹ/, attach /əˈtæt͡ʃ/, gently /ˈd͡ʒɛntli/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/
- /r/ anglais — langue recourbée, sans frotter la gorge: distract /dɪˈstɹækt/, neuron /ˈn(j)ʊɹɑn/, pantry /ˈpæntɹi/, repetition /ˌɹɛp.əˈtɪʃ.ən/, unfamiliar /ˌʌnfəˈmɪli.ə(ɹ)/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Commencez à la vitesse 0,75×, répétez phrase par phrase, puis revenez à la vitesse normale quand cela devient facile.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme anchor, neuroplasticity, willpower.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.