Pratique du Shadowing: HOW TO BECOME DISGUSTINGLY DISCIPLINED (with neuroscience) - Apprendre l'anglais à l'oral avec la vidéo
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132 phrases
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If you've ever started a new project and quit it before it got anywhere, it is not because you're lazy.
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There's a specific neurological reason that prevents us from pursuing our dreams.
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And in this video, I'll explain how it works and how we can finally become consistent.
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My name is Olga.
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I just graduated from the University of Pennsylvania with a degree in computation and cognitive science.
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And after the last four years of studying how the human mind works, this is one of the most life-changing things I learned about.
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Whenever you start something new, be it a new habit, a new skill, or a project, it goes through three rough phases.
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And once you understand these three phases, you'll recognize a pattern in everything you've ever quit.
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And phase number one is the honeymoon, when everything feels exciting.
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Let's say you see a video of a skilled dancer
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and you get so inspired that you set yourself a goal of taking dance classes every week.
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The first few times that you go to the dance classes, you're very high on motivation because your brain is producing strong bursts of dopamine.
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And dopamine is a major driver of motivation.
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It is a neurotransmitter that makes you want to do things.
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It motivates you to the point that you stand up and you go and do that dance class.
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A key fact is that your brain releases the most dopamine in response to activities
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that are most novel and the activities that are most unexpectedly rewarding.
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So during the honeymoon phase, when you go to the dance studio the first few times, the activity is new and unpredictable.
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The studio is new, the teacher is new, the structure of the class is new, so your brain is releasing a lot of dopamine.
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From an evolutionary perspective, new things could be important opportunities.
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If your ancestors found a new berry bush or they found a new path through the forest, those who felt motivated to go and investigate this new opportunity, those survived.
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So your brain gives you this big hit of motivation to make sure that you go and engage with something new, that you go and investigate it.
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Which is why starting something new feels so exciting.
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But after a few dance classes, your brain has fully mapped the experience.
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It knows what the dance studio feels like, what a gym feels like, what the online class that you meant to study feels like.
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And once the activity becomes less novel, your brain releases less dopamine for it and you feel less motivated to do it.
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Which is how we enter phase 2.
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The dip.
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Suddenly, that same dance class that you used to look forward to all week, it becomes something that you have to talk yourself into going to.
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And I've experienced this many times before.
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For example, when I started this YouTube channel, at first I felt very motivated.
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I was excited to make videos.
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I was making good progress.
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But then I went into the dip and it was really bad.
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I was getting no views, no progress.
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It was very difficult for me to sit down and actually make a video.
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But I pushed through that long slog of discomfort and difficulty.
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And now I feel like making YouTube videos feels like second nature to me.
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It doesn't require a lot of willpower anymore because I entered phase three, the routine.
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If you were to not quit, if you were to push yourself and overcome the dip, you're going to enter phase three.
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It is when you don't need to push yourself to exercise every morning.
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You don't have to push yourself to practice a musical instrument or dance or whatever you're planning to do.
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You just do it.
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We want to get to the point when pursuing your goals is just the most automatic thing for you to do.
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Every single person who has ever gotten good at anything has overcome that same exact dip that you're in.
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But the difference between them and you is that they did not interpret that dip as a signal to leave, as a signal to quit.
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An American author Seth Godin wrote a book about this concept called The Dip, but more so from a business perspective and his insight is
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that the dip is not a problem it is a filter
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it filters out those people who are not ready to push through the difficulty in the discomfort
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and keeps those people who are ready to push through the difficult part most people quit
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when they experience the dip which is exactly what makes pushing through
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so valuable if anyone could get through the dip there there would be nothing special about the people who actually do.
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So you can't prevent the dip, but you can make it much easier for yourself to overcome it.
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And here's how you can do it in three steps.
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Step number one is you have to expect the dip.
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Before you start any new project, any new habit, you have to tell yourself, in a few days or weeks or months,
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I know that that excitement is going to disappear.
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I'm not going to be as motivated to do this activity.
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and that is not necessarily a reason for me to quit.
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It is just that that initial excitement, that initial honeymoon period has finally passed and now we're becoming serious.
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Step two, shrink the commitment during the dip.
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So when the motivation is high during the honeymoon stage, you want to do a lot.
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If you just started painting, you might want to paint for 10 hours a day.
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If you started learning a new programming language, you might be doing it every single day and on the weekends too and you wouldn't want to do anything else.
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But during the dip, when your motivation is going to be low, you're not going to be wanting to do anything.
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So we need to shrink the behavior to be so small that your brain doesn't resist it.
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So drop from three dance classes a week to one.
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Drop from doing two hour long workouts in the gym to 30 minutes.
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Because a terrible workout that you actually did is infinitely better than a perfect workout that you skipped.
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Step three, introduce novelty into the routine.
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Since dopamine release drops because the activity became too predictable, we can partially counteract it by adding variation.
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If you usually paint portraits when you're inside of your home, go outside and attempt to paint the landscape.
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If you're following coding tutorials, learning a new programming language, stop following the tutorials for a day and try to build something on your own.
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Now we know how we can manage the dip, but a very important thing that we have to know is that when you're in the dip, your brain starts creating stories for yourself and telling you lies.
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The first lie is I am too lazy for this.
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But you were not lazy in week one when you showed up every day without anyone asking you to do it.
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You were not lazy when you bought all the equipment for your new project
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and you were watching tutorials in midnight for hours without end.
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The same person that did all of
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that is the same person who's laying in bed right now not wanting to do it anymore.
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And I think that the word lazy is just a character judgment for a neurochemical state.
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It's just a useless label that we put on ourselves.
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The second lie is, this is not for me.
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And don't you find it interesting how we oftentimes decide that something is not for us
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exactly at the moment when the task feels most difficult and exactly when our motivation is lowest?
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It is true that sometimes it would be smart to quit a new pursuit if it's genuinely counterproductive.
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But if you see a pattern in yourself where you always quit things exactly when they become difficult,
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it means that you might be assuming that something is not for you just because it's difficult, not because it's actually inherently not for you.
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And the third lie is, oh, I'll start something new instead.
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And this is the sneakiest one because starting something new gives you that honeymoon dopamine hit all over again.
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Think of it in terms of dating.
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You probably know someone who's a serial dater who keeps entering new relationships going through
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that honeymoon phase but when things become difficult or first conflict arises
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or the person they're dating is somehow proving themselves to be human
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and imperfect they immediately leave and they move on to someone else
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and they experience that honeymoon phase all over again with another person
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but anyone who's been in a long-term relationship knows that the honeymoon always ends.
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But what replaces the honeymoon is much better.
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But you can only find that out if you stay and you commit.
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And you know exactly what I'm talking about.
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The dance class that you stopped going to, the youtube channel that you created and stopped posting in, that coding tutorial that you bookmarked and then you forgot about it.
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All of these things were abandoned exactly when they stopped being effortless and started becoming effortful.
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For years I kept starting different online courses and quoting the moment they got heart.
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But Brilliant just launched something that actually makes hard things click.
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They launched a personal tutor that sits on your screen while you learn.
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It sees your work, it draws things out, it asks you guiding questions, and I love how it adapts to the way you think in real time,
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which is a completely different learning experience than traditionally just staring at a textbook alone.
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I do not think I understand the difference between these two options.
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Sure.
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The in operator checks if the left thing is inside the right thing.
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Which order checks if the malware is inside the attachments?
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I think the second one.
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Exactly.
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Malware and attachments checks if that specific file is inside the list.
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Go ahead and press run to see if it works.
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Nicely done.
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Brilliant covers a comprehensive math curriculum,
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and our coding courses actually teach you to think like a software engineer with a focus on debugging and logical reasoning, not simply memorizing syntax.
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The courses are designed by educators from MIT, Stanford, Harvard, and it makes learning feel like you're solving a puzzle, not a chore.
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To get started with Brilliant's tutor for free, go to brilliant.org slash Olga Loic or you can also scan the keyword on screen
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or go to the link in my description.
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Also, Brilliant has given all of my viewers 20% off their annual premium subscription, which gives you unlimited daily access to everything on Brilliant.
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And thank you to them for sponsoring this video.
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We spent this whole video talking about how to not quit our endeavors, our projects, our dreams, but I do think
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that it's important for us to quit things and know what to quit
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if it's genuinely counterproductive or we genuinely do not enjoy it.
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But if you find yourself following a pattern of always quitting when things become difficult, you have to push through a bit more.
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The people who actually finish things aren't people who never fill the dip, they're the people who learned to keep going through it.
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Subscribe if this video helped and let me know in the comments what is one thing
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that you started and then abandoned that you wish you'd actually stuck with.
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I'd be very curious to hear your stories.
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And as always, please give me your video suggestions because I always love discussing new and interesting topics here with you.
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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 « HOW TO BECOME DISGUSTINGLY DISCIPLINED ». Les mots qui reviennent le plus souvent : dip, quit, dance, honeymoon, phase. Cette vidéo contient 132 phrases et 1977 mots à répéter en shadowing. La partie parlée dure 11:04. Le locuteur parle à un rythme naturel d’environ 179 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 |
|---|---|---|
| honeymoon nom | /ˈhʌn.iˌmuːn/ | lune de miel |
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| motivate verbe | /ˈmoʊ.tɪ.veɪt/ | motiver |
| tutorial nom | /ˌtjuːˈtɔːɹɪəl/ | didacticiel, tutoriel |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| genuinely adverbe | /ˈd͡ʒɛn.ju.ɪn.li/ | authentiquement, réellement |
| counterproductive adjectif | /ˌkaʊntəpɹəˈdʌktɪv/ | contreproductif, contre-productif |
| excite verbe | /ɪkˈsaɪt/ | exciter |
| malware nom | /ˈmæl.wɛəɹ/ | maliciel, logiciel malveillant |
| discomfort nom | /dɪsˈkʌmfɚt/ | inconfort, malaise |
| tutor nom | /ˈtjuːtəː/ | tuteur |
| attachment nom | /əˈtæt͡ʃmənt/ | attachement |
| abandon verbe | /əˈbæn.dən/ | abandonner |
| excitement nom | /ɪkˈsaɪtmənt/ | excitation |
| ancestor nom | /ˈæn.sɛs.tɚ/ | ancêtre |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| go through verbe | traverser | |
| get through verbe | /ɡɛt ˈθɹu/ | franchir |
| go ahead verbe | /ˌɡoʊ əˈhɛd/ | vas-y, allez-y |
| look forward to verbe | avoir hâte de, attendre avec impatience | |
| show up verbe | apparaître, se montrer se pointer | |
| sit down verbe | s'asseoir | |
| stand up verbe | se lever, se mettre debout |
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 have/has + participe passé — une action passée qui compte encore maintenant | you've ever started · you've ever quit · I've experienced |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | those who felt · person who has · people who are |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | were abandoned · are designed |
Prononciation à surveiller
Le locuteur utilise 31 contractions et formes réduites, comme you're, don't, doesn't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: computation /ˌkɑmpjʊˈteɪʃn̩/, evolutionary /ˌiː.vəˈluː.ʃən.ɛɹ.i/, traditionally /tɹəˈdɪʃ.ə.nə.li/, subscription /səbˈskɹɪpʃən/, variation /ˌvɛəɹiˈeɪʃn̩/
- Mots longs — placez bien l’accent: genuinely /ˈd͡ʒɛn.ju.ɪn.li/, counterproductive /ˌkaʊntəpɹəˈdʌktɪv/, infinitely /ˈɪnfɪnɪtli/, neurological /nɝəˈlɑd͡ʒɪkəl/, educator /ˈɛd͡ʒəkeɪtɚ/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: honeymoon /ˈhʌn.iˌmuːn/, inherently /ɪnˈhɛɹəntli/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: genuinely /ˈd͡ʒɛn.ju.ɪn.li/, attachment /əˈtæt͡ʃmənt/, neurological /nɝəˈlɑd͡ʒɪkəl/, educator /ˈɛd͡ʒəkeɪtɚ/, logical /ˈlɑd͡ʒɪkəl/
- /r/ anglais — langue recourbée, sans frotter la gorge: tutorial /ˌtjuːˈtɔːɹɪəl/, counterproductive /ˌkaʊntəpɹəˈdʌktɪv/, malware /ˈmæl.wɛəɹ/, bookmark /ˈbʊkmɑːɹk/, counteract /ˈkaʊntəɹˌækt/
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 honeymoon, dopamine, motivate.
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.