Pratique du Shadowing: ANYONE can be mentally tough. It's easy. - Apprendre l'anglais à l'oral avec la vidéo
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296 phrases
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This is not a fitness video.
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This is actually a video about your brain and the visible limits we all cage ourselves with.
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The truth is this, that there are no real limits.
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I've been planking 15 to 30 minutes straight for the past 10 years every single day.
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That's almost 1,000 hours total.
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10 years ago, I could barely hold a single minute.
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Since then, sure, my abs have gotten stronger,
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but what's changed the most is actually my mind.
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Not just in some woo-woo,
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a more tough now kind of way.
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I'm talking real, neurobiological changes in my brain that give me increased mental stamina,
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increased energy, and overall improved neuroplasticity.
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I'm going to show you how,
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and why you should have started this years ago.
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How to make it easy,
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and the neuroscience behind it all.
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Oh, and yeah, that's right.
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I'm going to be doing this entire video in the plank position.
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First of all, why the plank?
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It's without a doubt one of the best exercises you could do.
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What else hits almost every muscle you own,
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improves your spine health, your posture,
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and acts as a force multiply for everything else like balance, running, and lifting.
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There's minimal risk for injury,
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and it's infinitely scalable, with longer holds and increased weight.
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But despite all that, the real reason why I love the plank is because it's actually not a physical exercise at all.
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It's 90% a mental one.
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BDNF, brain-derived neurotrophic factor.
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That's the million-dollar growth factor that floods your brain when you plank.
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You want to cure almost every neurodegenerative disease out there?
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Figure out how to turn this into a pill,
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and you'll win the Nobel Prize.
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BDNF increases the lifespan of your brain cells,
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promotes neurogenesis, the birth of new brain cells,
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in the hippocampus, an area critical for memory and learning,
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and increases synaptic plasticity.
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This means your brain cells can talk to each other and form connections much more easily.
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This ultimately leads to stronger,
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more flexible brain networks overall,
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which means you learn faster,
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face stress better, become less anxious and depressed overall.
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Don't just take my word for it.
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I'm just a random doctor from Harvard.
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Just look at all the research that's out there.
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And so, in this moment,
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as I hold the plank,
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when I'm teeming with all this brain fertilizer,
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I have an entire mental routine I run through.
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In this routine, I focus all this extra brain power to specifically grow the most important meta skills of life,
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agency, mental toughness, and emotional resilience.
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Let me explain how.
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For decades, no one thought running a 4 minute mile was possible.
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Doctors, coaches, scientists, they all claimed the human body couldn't handle this train.
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That is, until 1954 when a medical student named Roger Bannister,
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who trained during lunch breaks between hospital shifts,
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casually broke the barrier at her small race in Oxford.
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And just like that, within a year,
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multiple people were able to crush 4 minutes when in the entire previous history of mankind,
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not a single person could do it before.
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What happened?
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Did humans suddenly evolve in 1954?
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No, what changed was just belief.
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The realization that it was possible.
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That's agency belief that as long as something doesn't break the laws of physics,
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it's possible, not just in general, but for you specifically.
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That's why the first few minutes of my plank is reserved for training agency.
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I think to myself, for whatever reason,
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most people put limits on themselves, but not I.
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Most people live inside their tiny comfort zones,
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spend their entire lives suffocating this bubble, but not me.
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I'm not dying in this godforsaken bubble.
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We all had variations of the 4 minute mile for ourselves.
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Unfortunately, there's no random medical student coming to save us.
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It's up to you.
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That's why the plank is essential.
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I tell myself, if I can handle the plank,
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the most painful exercise to ever exist, I can handle anything.
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I repeat this mantra in my head,
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as long as it doesn't defy the laws of physics,
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I can make it happen.
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If they can put a man on the moon and build a giant metal plane that floats in the sky,
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the least I can do is hold my fat ass a few inches above the ground.
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But there's a problem, It's the same problem with most workouts.
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It's hard to be consistent,
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especially for an exercise that is as painful as this one.
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That's where I was 10 years ago,
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trying to figure it out.
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Luckily, I stumbled upon the solution.
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Scientists have actually been studying this same problem for the past 30 years.
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They've studied burn victims, chronic pain patients,
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even people undergoing major life-altering surgeries.
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How do you help someone effectively deal with never-ending, unrelenting pain?
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Distraction than just any distraction.
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Distractions that engage your brain,
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distractions that engage your senses,
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distractions that engage your very emotions.
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That's why the very best form of distraction is actually a video game.
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In this study, subjects were asked to put their hands in freezing ice water.
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Those that were playing a video game while doing so had significantly higher pain tolerance,
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a lower perception of pain,
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significantly less anxiety, and a much more willingness to repeat the same painful task.
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Sounds awesome, right?
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But I took it one step further.
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I call it Pavlov's Two Rules.
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One, the game you choose must be incredibly addicting.
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And two, a game can only be played in the plank position.
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When you plank, BDNF is circulating like crazy.
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And so your brain becomes like Play-Doh,
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its neurons ready to be molded and shaped to your heart's content.
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maximum neuroplasticity.
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Whatever you now do in this state,
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whatever you now learn is going to be 10 times easier,
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10 times more sticky, 10 times more memorable.
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That's why it's in this exact state that you,
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one, blast your reward centers like crazy,
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two, numb the pain of the plank,
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and three, specifically associate the act of planking with these highly active reward centers.
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Because you never play unless you're doing a plank.
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Your brain begins to think of the plank now as a bad thing,
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But it's a good thing,
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as it's the only key it has to unlock the reward it so desperately wants.
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In other words, by following Pavlov's two rules,
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you end up not only craving the plank,
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you become addicted to it.
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Is that not insane?
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To become addicted to the most painful exercise possible,
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all while minimizing the pain you feel during it.
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It's pure genius.
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But interestingly enough, I took it yet one more step further.
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While I still reserve the last half of the plank to this method
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and play Clash Royale on my phone to keep Pavlov's two rules alive,
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I balance this with the strangest desire of them all.
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I want to actually feel the pain.
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It sounds crazy, but considering the goal here,
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it's not just to train my abs,
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it's to train my mind.
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But you end up distracting the mind.
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Sure, I successfully do the plank,
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but what's supposed to be a mental exercise turns purely into a physical one.
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That kills 90% of the benefit right there.
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You don't want a jacked body,
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you want a jacked brain.
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Just like calces form on your hands from repeated use,
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mental calces form on your brain from repeated exposure to more difficult and painful tasks.
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Scientists call this exposure therapy or stress inoculation training.
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Studies show that gradually exposing yourself to the physical and psychological stress builds tolerance and desensitizes the brain.
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This reduces the fear response and significantly improves resilience overall.
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That's why the first The first half of the plank is actually done naked.
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No phone, no music, no distractions, no games.
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But it's not just bearing the pain and suffering in silence.
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I run through some very specific mental training exercises.
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Again, BDNF is powering all of this.
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So your brain is very receptive to what you do in this stain.
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First rule of the plank, no negativity whatsoever.
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We frame everything with positive self-talk.
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I don't know if I can do this is in refrain to I can do this.
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I can do this is in refrain to I am doing this.
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Because you literally are.
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Every second you hold is further evidence that you are indeed doing it.
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Evidence you then store away in what David Goggins calls his mental cookie jar.
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When life gets especially tough,
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you reach into that cookie jar and recall prior successes to fuel yourself in the moment.
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A technique called resilience priming.
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Each day's plank primes your resilience for the next.
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I'm doing this becomes of course I can do this because I've already done it before.
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My cookie jar is filled with daily proof.
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That's why the second rule of the plank is what I call the better than yesterday rule.
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Every time you plank, you always add a few seconds.
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If you planked 60 seconds yesterday,
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you then plank for 65 seconds today.
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You already know it's possible because you already did it yesterday.
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What's a few seconds about rounding error?
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Each day's plank.
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Just another cookie used to power your ability to swallow a slightly bigger cookie tomorrow.
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This is how you eat an elephant one slightly bigger bite at a time.
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I have an entire system,
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but I keep track of this.
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With one button on the multi-timer app, everything is set.
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It beeps to let me know when to switch from the naked plank to the reward plank,
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remembers how much I've done each day,
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and tracks how much I've planked in my entire lifetime.
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I've been swiped to another board for studying,
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which keeps track of my Pomodoros and total studying time.
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For YouTube, I switch to a third board.
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What you track is what you improve, right?
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I then sync everything to a Notion file that updates in real time,
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so your accountability partner can see how awesome you're getting done everything with.
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With the pro version, you can make as many custom boards as you want,
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including an entire habit tracker right on your phone at the end of the month.
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I export out all the data and graph out trends.
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This app has honestly changed how I approach my day.
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True gamification.
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At a touch of a button.
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Looking at all the most influential papers in the science of mental toughness,
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there's a pretty common thread.
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Number one, getting more mentally tough is indeed possible.
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Number two, the best way to improve mental toughness is to improve your psychological toolkit.
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We've already talked about reframing positive self-talk,
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resilience priming, and goal setting.
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But I haven't yet mentioned the most important skill of them all,
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emotional resilience through mindfulness training.
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There's a lot of research on this.
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They all show consistently the same findings.
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Split a bunch of performance athletes into two groups.
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One group gets mindfulness training,
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while the second group does nothing special.
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After 5-7 weeks, those in the mindfulness group were found to be much more mentally resilient,
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had higher endurance, and significantly improved cognitive and executive functions overall.
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This is another reason why the first half on my plank is naked.
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Train my autonomic nervous system to make it simple,
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sort of like the fight or flight response.
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Typically, when we feel pain, we enter this mode.
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Instead of the natural instinct to run,
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to stop, to get out of the painful situation we find ourselves in,
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We have to train ourselves instead to stay calm,
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to relax, to sit with the pain and realize this is actually okay.
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I'm going to be okay.
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The best way to do so is to actually embrace the pain and to be curious about it,
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how it actually feels.
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Scan my body from head to toe and make note of all the different muscles that are tensing.
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Which ones hurt the most?
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What kind of pain am I actually feeling?
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When you start to really get in tune with the pain,
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you realize there are actually two parts of this pain.
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There's the physical pain and interestingly enough,
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the emotional component as well.
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When you really pay attention,
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you'll start to realize it's the emotional side of things that's actually the most painful of them all.
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Because the physical pain of the plank is temporary,
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and it merely stops the moment you stop planking.
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It never ceases to amaze me.
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The moment I stop, no matter how bad it was,
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the sudden flood of relief is almost euphoric.
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I realized, oh actually, that wasn't so bad.
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I was really in no danger at all.
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But it's the emotional pain that lingers, that haunts you later.
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If you do take on this plank challenge,
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and you really should, it's going to be emotional pain that eventually makes you stop.
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If you don't, if you do take on this challenge,
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it's probably emotional pain that's to blame too.
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It looks like laziness or lack of discipline,
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but deep down, it's something else entirely.
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Fear, anxiety, insecurity, and self-doubt.
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I deal with these voices in my head all the time.
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It tells me I'm not going to be able to keep this up.
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It tells me why start something if you're only just going to give up a man.
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Do you really want to disappoint yourself again?
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no matter how hard you work you're still going to fail
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so why even bother right you start running ruminating
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and never-ending vortex of negative thought patterns if you're doing it
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if you are planking before you know it you've quit it becomes almost impossible to start again
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because who wants to confront all those emotional baggages again this is what people what happens
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when you let the amygdala the fear centers of your brain run the show realize this extends way beyond planking
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This poisonous thought process plagues us in almost everything we do.
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Anything that takes relentless focus and effort over time.
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But when you train mindfulness,
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the thought patterns change completely.
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You become more aware.
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You realize it's just a voice in your head.
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Emotions are just emotions too.
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They don't have real power.
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They come and go just like physical pain does.
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Except the faucet for emotional pain.
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Something you have to learn to shut off for yourself.
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That's why mindfulness during these moments of toughness is extremely important to prevent yourself from getting lost in your own thoughts,
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to stay present to what's actually going on.
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In the end, physical pain is just physical pain.
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There's no reason to add a layer of emotional pain on top of this too.
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Even more amazingly, when you mindfully pay attention,
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when you truly embrace the physical side of pain and limit the emotional sting of it all,
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it doesn't even feel that bad anymore.
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This is the basis of cognitive behavioral training.
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You get to self-edit your thoughts and question your self-learning beliefs in real time,
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all to get closer to the bare naked truth.
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Which is simply this.
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This physical pain isn't going to kill me.
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In fact, it's not even a bad thing at all.
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The physical pain I get to experience is actually a privilege.
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I should be enjoying this pain, thanking this pain.
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It's because of pain like this that your abs get to change.
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But more excitingly, it's why your brain gets to change.
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you are becoming part of the 1% of people on this planet,
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doing awesome things, unbelievable things, superhuman things.
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Every second you live in this position is just another ounce of proof that you belong in this club of extraordinary people.
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And the reward you get to reap from it will simply take your life to the next level.
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Guaranteed.
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So take some deep breaths,
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calm down, stay present in the moment,
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enjoy every freaking second of this.
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You got this.
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Wow
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If you're still here with me now
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Sign up for the best self-development community known to man
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You get to do weekly challenges just like this with me A bunch of other people
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that win prizes and change your life at the same time I'll see you there
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale de niveau C1 s’appuie sur la vidéo « ANYONE can be mentally tough. It's easy ». Les mots qui reviennent le plus souvent : pain, plank, brain, emotional, physical. Cette vidéo contient 296 phrases et 2719 mots à répéter en shadowing. La partie parlée dure 15:17. Le locuteur parle à un rythme naturel d’environ 178 mots par minute, proche d’une conversation courante. 82 % 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 |
|---|---|---|
| plank nom | /ˈplæŋk/ | planche |
| distraction nom | /dɪsˈtɹæk.ʃən/ | distraction |
| resilience nom | /ɹɪˈzɪl.ɪ.əns/ | résilience |
| mindfulness nom | /ˈmaɪn(d)fʊlnəs/ | pleine conscience |
| cookie nom | /ˈkʊki/ | cookie, biscuit |
| toughness nom | solidité, dureté | |
| addict nom | /ˈæd.ɪkt/ | dépendant, dépendante |
| neuroplasticity nom | neuroplasticité | |
| interestingly adverbe | de façon intéressante | |
| refrain nom | /ɹɪˈfɹeɪn/ | refrain |
| tolerance nom | /ˈtɑ.lə.ɹəns/ | tolérance |
| amygdala nom | /əˈmɪɡ.də.lə/ | amygdale cérébrale |
| autonomic adjectif | /ˌɔt.əˈnɑm.ɪk/ | autonome |
| circulate verbe | /ˈsɝ.kjʊˌleɪt/ | circuler |
| desensitize verbe | /diːˈsɛnsɪtaɪz/ | désensibiliser |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| end up verbe | se terminer, se finir |
| calm down verbe | se calmer, s'apaiser |
| figure out verbe | cerner |
| give up verbe | se rendre |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- You want to cure almost every neurodegenerative disease out there?
- Don't just take my word for it.
- I'm not dying in this godforsaken bubble.
- What kind of pain am I actually feeling?
- Do you really want to disappoint yourself again?
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 | I've been planking · have actually been studying |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | have gotten · They've studied · I've already done |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is reserved · were asked · be played |
Prononciation à surveiller
Le locuteur utilise 38 contractions et formes réduites, comme I'm, you're, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: distraction /dɪsˈtɹæk.ʃən/, casually /ˈkæʒuəli/, realization /ˌɹɪə.laɪˈzeɪ.ʃən/, variation /ˌvɛəɹiˈeɪʃn̩/, influential /ɪnflʊˈɛnʃəl/
- Mots longs — placez bien l’accent: resilience /ɹɪˈzɪl.ɪ.əns/, amygdala /əˈmɪɡ.də.lə/, autonomic /ˌɔt.əˈnɑm.ɪk/, desensitize /diːˈsɛnsɪtaɪz/, godforsaken /ˌɡɒd.fə(ɹ)ˈseɪ.kɪn/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: hippocampus /ˌhɪpə(ʊ)ˈkæm.pəs/, haunt /hɔnt/, behavioral /bɪˈheɪvjəɹəl/, whatsoever /ˌ(h)wʌtsoʊˈɛvɚ/
- /r/ anglais — langue recourbée, sans frotter la gorge: distraction /dɪsˈtɹæk.ʃən/, resilience /ɹɪˈzɪl.ɪ.əns/, refrain /ɹɪˈfɹeɪn/, tolerance /ˈtɑ.lə.ɹəns/, euphoric /juˈfɔɹɪk/
- /ŋ/ final — sans prononcer de /g/ après: craving /ˈkɹeɪ.vɪŋ/, sting /ˈstɪŋ/
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 plank, distraction, resilience.
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.