Pratique du Shadowing: DOPAMINE NATION by Anna Lembke | Core Message - Apprendre l'anglais à l'oral avec la vidéo
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I recently read Dopamine Nation by Anna Lemke, an addiction psychiatrist at Stanford University.
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Dopamine dictates the quality of your life.
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If you keep dopamine levels in your brain above a certain level, what you could call your feel-good baseline, life is full of joy and you're driven to learn,
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grow, and get things done.
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But if your dopamine level drops below the feel-good baseline, you feel anxious and find it hard to focus.
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And if you stay below the dopamine baseline, you'll lack the motivation to do anything.
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Studies show
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that mice who have their dopamine levels depleted are not motivated enough to eat food directly in front of them
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and eventually starve to death.
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One way to raise your dopamine level is to seek pleasure by checking your phone for interesting messages, eating your favorite comfort food,
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or enjoying a sugary beverage.
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But the dopamine spike you get from pleasure is quickly followed by a dopamine crash
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that keeps you below your feel-good baseline for an extended period of time.
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In other words, when you pursue pleasure, you get pain.
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Picture a pain-pleasure seesaw in your mind.
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When you jump on the pleasure side, your brain hires gremlins to jump on the pain side to balance out the seesaw.
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Since we live in an age of abundance and have easy access to pleasure, we build up the gremlins on the pain side.
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This dynamic explains why people in rich countries with access to constant pleasure have the highest rates of suicide, depression, and physical pain.
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If you want to get your gremlins off the pain side and regain a baseline level of motivation, there are only two long-term solutions.
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Pursue pain or abstain.
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Anna Lemke says, Pressing on the pain side of the balance can lead to its opposite, pleasure.
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Unlike pressing on the pleasure side, the dopamine that comes from pain is indirect and potentially more enduring.
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When you pursue intermittent pain, you startle the gremlins camping out on the pain side of the pleasure-pain seesaw
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and get them to jump over to the pleasure side.
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There are three ways you can do this.
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First, turn down the temperature on the gremlins by plunging your body into an ice bath
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or enduring a cold shower for several minutes.
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The initial shock you experience will be followed by a gradual 200% rise in dopamine, which is equivalent to the rise in dopamine people experience by snorting cocaine.
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But unlike cocaine, you don't get the massive dopamine deficit afterward and endure a period of depression.
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Method number two, turn up the temperature on the gremlins by vigorously exercising and sweating for several minutes.
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Voluntary exercise is shown to lead to a gradual 100 to 200 percent increase in dopamine.
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Method number three, briefly starve the gremlins by intermittent fasting, that is consuming only water and electrolytes, for 16 to 20 hours a day.
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Your energy will paradoxically rise at the tail end of the fast, and you will get tremendous pleasure from simple foods like broccoli and blueberries when you break the fast.
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Abstaining is intermittent dopamine fasting, meaning you avoid dopamine spikes for a period of time, so the gremlins get bored and leave the pain side of your pleasure-pain seesaw.
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A typical dopamine fast includes refraining from chocolate or foods you crave, like ice cream and fast food, refraining from energy drinks and dopamine-boosting drugs like cocaine and methamphetamines,
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abstaining from immersive video games and mobile apps like TikTok, YouTube, or Twitter, abstaining from pornography, abstaining from gambling and sports betting, and abstaining from drinking and partying.
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During a dopamine fast, you only engage in low-stimulating activities until your brain can reset its dopamine levels
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and you no longer feel miserable.
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But if you have a compulsive behavior that has negative consequences, then you need to abstain from that behavior for 30 days.
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For Anna Lemke, that meant not reading romance novels at night for 30 days.
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For myself, it meant not checking stock prices throughout the day.
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Abstaining for 30 days gives the brain enough time to reset its reward circuits and allow your withdrawal symptoms to subside.
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Lemke has created the Dopamine Guide to help you and I get through a 30-day dopamine fast.
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The DOP in dopamine will provide you with the necessary motivation to start your dopamine fast.
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The A stands for abstain, and the M-I-N-E will provide you with the necessary motivation to sustain your dopamine fast.
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D stands for data.
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When you collect data about your behavior, you might be shocked to learn how bad your addiction is.
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Suppose you have an addiction to sugary soda drinks.
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If you record the amount of sugar you consume in a single week and learn that you ingest 700 grams a week, which is 80 pounds of sugar a year,
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you might spark a feeling of disgust, which will motivate you to abstain from soda for 30 days.
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O stands for objective.
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When most people recall their original objective, they realize how far off track they've gotten.
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A girl in the book who was addicted to smoking weed started smoking weed to help reduce her anxiety, but then she needed to smoke weed just to feel normal.
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If you happen to be addicted to sugary soda drinks.
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You may have started drinking soda to raise your energy and relieve boredom, but now you'd need to consume soda just to sustain a normal energy level.
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The P stands for problem.
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The problem with all addictive behaviors is they enslave you by making you crave the substance or activity just to feel normal.
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What's more, addictions gradually erode the relationships you care about most.
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In the case of the girl who was addicted to weed, her weed smoking led to constant fighting with her parents.
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The M stands for mindfulness.
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If you use the urge to engage in a compulsive behavior as a trigger to practice mindfulness
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and get curious about where the impulse is coming from in your body, the act of abstaining will no longer feel like torture because curiosity is a delightful state of mind.
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The I stands for insight.
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Anna Lemke says, I have seen again and again in clinical care, and in my own life,
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how the simple exercise of abstaining from our drug of choice for at least four weeks gives clarifying insight into our behaviors.
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Insight that is simply not possible while we continue to use.
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The girl in the book who abstained from weed told Lemke, the first few days were bad.
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I felt blah.
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I threw up on the second day.
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It was insane.
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I never throw up.
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That's when I realized I was withdrawing, and that motivated me to keep going with abstinence
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because it was the first piece of evidence I had that I was really addicted.
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The N stands for next steps.
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What will you do after your 30-day dopamine fast is over?
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If you create a plan to enjoy the behavior that you're abstaining from in a moderated way after the 30-day abstinence, you'll be more motivated to complete your dopamine fast.
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If, for example, you're abstaining from soda drinks, you could give yourself the option to enjoy one soda on Sunday while watching sports.
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If you're abstaining from smoking weed, you could restrict yourself to just one joint with a friend every Saturday evening.
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And the E in dopamine stands for experiment.
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After the dopamine fast is over and you experiment with moderation, you might have a relapse and realize the addiction is too powerful.
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At this point, you must resolve to stop the behavior for good, and be like the alcoholic who simply does not drink alcohol.
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In the end, if you don't get pleasure from simple things, and you lack the motivation to get anything done,
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start pursuing pain or abstaining.
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Pursue pain by lowering the temperature of your baths and showers, increasing your internal temperature with exercise, and giving your body an extended break from food every day.
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Abstain from highly pleasurable activities or compulsive behaviors by following Lemke's dopamine guide.
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Collect data, recall your objective, and acknowledge the problem to start your dopamine fast.
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Then focus on mindfulness, insights, next steps, and a period of experimentation so that you're motivated to complete your dopamine fast.
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By pursuing pain or abstaining, you can reset the pleasure-pain balance in your brain and restore your baseline motivation.
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That was the core message that I gathered from Dopamine Nation by Anna Lemke.
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This book will give you the tools to regain a sense of joy and get control of compulsive behavior.
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I highly recommend it.
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If you would like a one-page PDF summary of insights that I gathered from this book, just click the link below and I'd be happy to email it to you.
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If you already subscribed to the free Productivity Game email newsletter, this PDF is sitting in your inbox.
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If you like this video, please share it.
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And as always, thanks for watching and have yourself a productive week.
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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 « DOPAMINE NATION by Anna Lembke ». Les mots qui reviennent le plus souvent : dopamine, pain, pleasure, abstaining, fast. Cette vidéo contient 95 phrases et 1514 mots à répéter en shadowing. La partie parlée dure 8:50. Le locuteur parle à un rythme naturel d’environ 171 mots par minute, proche d’une conversation courante. Seuls 76 % des mots font partie des 3 000 mots les plus courants en anglais, le vocabulaire est donc exigeant.
Vocabulaire clé de cette vidéo
Les 15 mots les plus avancés de la vidéo, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| abstain verbe | /əbˈsteɪn/ | s'abstenir |
| soda nom | /ˈsoʊdə/ | carbonate de soude, soude |
| baseline nom | /ˈbeɪslaɪn/ | référence |
| motivate verbe | /ˈmoʊ.tɪ.veɪt/ | motiver |
| seesaw nom | /ˈsi.sɔ/ | balançoire, balançoire à bascule |
| addict nom | /ˈæd.ɪkt/ | dépendant, dépendante |
| intermittent adjectif | /ˌɪntɚˈmɪtn̩t/ | intermittent |
| mindfulness nom | /ˈmaɪn(d)fʊlnəs/ | pleine conscience |
| endure verbe | /ɪnˈd͡ʒʊə(ɹ)/ | endurer, perdurer |
| reset verbe | /ɹiːˈsɛt/ | remettre à zéro, réinitialiser |
| consume verbe | /kənˈsum/ | consommer |
| cocaine nom | /koʊˈkeɪn/ | cocaïne |
| abstinence nom | /ˈæb.stɪ.nəns/ | abstinence |
| crave verbe | /kɹeɪv/ | souhaiter, désirer |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| build up verbe | s'accumuler, s'entasser | |
| get through verbe | /ɡɛt ˈθɹu/ | franchir |
| turn down verbe | refuser, décliner | |
| turn up verbe | arriver, se pointer |
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | is quickly followed · will be followed · is shown |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | has created · they've gotten · have seen |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | dopamine, which is · week, which is · disgust, which will |
Prononciation à surveiller
Le locuteur utilise 12 contractions et formes réduites, comme you're, don't, you'll. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: withdrawal /wɪðˈdɹɔ(ə)l/, withdraw /wɪðˈdɹɔ/
- Les sons « sh » et « zh »: experimentation /ɪkˌspɛɹ.ə.mənˈteɪ.ʃən/, moderation /ˌmɑdəˈɹeɪʃən/, pleasurable /ˈplɛʒəɹəbəl/
- Mots longs — placez bien l’accent: electrolyte /ɪˈlɛk.tɹəˌlaɪt/, experimentation /ɪkˌspɛɹ.ə.mənˈteɪ.ʃən/, moderation /ˌmɑdəˈɹeɪʃən/, paradoxically /ˌpɛɹəˈdɑksɪkli/, pleasurable /ˈplɛʒəɹəbəl/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: endure /ɪnˈd͡ʒʊə(ɹ)/, gradual /ˈɡɹæd͡ʒuəl/, ingest /ɪnˈd͡ʒɛst/, plunge /plʌnd͡ʒ/, beverage /ˈbɛv(ə)ɹɪd͡ʒ/
- /r/ anglais — langue recourbée, sans frotter la gorge: gremlin /ˈɡɹɛmlən/, endure /ɪnˈd͡ʒʊə(ɹ)/, reset /ɹiːˈsɛt/, crave /kɹeɪv/, starve /stɑɹv/
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 dopamine, abstain, soda.
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.