Pratique du Shadowing: How to enter ‘flow state’ on command | Steven Kotler for Big Think - Apprendre l'anglais à l'oral avec la vidéo
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- Flow is often described as a state of kind of 'effortless effort.' We feel like we're propelled through the activity.
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Everything else just seems to disappear.
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Time is gonna dilate, which is a fancy of saying it's gonna pass strangely.
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Five hours go by in like five minutes.
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Occasionally, it'll slow down, you get a freeze-frame effect, I mean, anybody who's been in a car crash for example.
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Intuition tends to get turned up a lot.
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This is a basketball player in the zone, seeing the hoop and suddenly it's as big as a hula hoop.
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And our frown muscles tend to be paralyzed.
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And what that frowning is, is a sign that the brain is doing work.
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This is a constant issue in my marriage where my wife thinks I'm mad at her or somebody and I'm like, "No, no, I'm just thinking.
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This is just me thinking.
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I'm in robot mode." My name is Steven Kotler.
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I'm a writer and a researcher, and my latest book is "The Art of Impossible." Flow itself, actually, the term is coined by Goethe, who uses the German word "rausch," which means overflowing with joy.
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Nietzsche actually wrote about flow.
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William James worked on the topic, but Mihaly Csikszentmihalyi is often referred to as the Godfather of Flow Psychology.
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He was very interested in sort of well-being, meaning of life, and he went around the world talking to people about the times in their lives when they felt their best, and they performed their best.
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Everywhere he went, people said the same thing.
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"I'm in this altered state of consciousness where every action, every decision I make, seems to flow effortlessly, perfectly, seamlessly from the last." Flow actually feels 'flowy.' More specifically, it refers to any of those moments of rapt attention and total absorption.
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You're so focused on the task at hand, so focused on what you're doing, everything else just seems to disappear.
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But one of the things that athletes talk about a lot is what they call "the voice." Often, when I'm skiing in flow, I will get directions- right, left, do this, do that, and it's very quick.
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You either do what the voice is telling you to do or you tend to crash.
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The challenge-skills balance is often called the "golden rule to flow." And the idea here is pretty simple.
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We pay the most attention to the task at hand when the challenge of that task slightly exceeds our skillset.
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So, to do this work and to get good at it, you have to get good at being comfortable with being uncomfortable.
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You wanna stretch but not snap.
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So there are a number of different things you can do to sort of prepare yourself and prepare the environment to drop into flow.
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The flow triggers are your toolkit.
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22 of them have been discovered.
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There are probably way, way more, but so far, researchers have identified 22.
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The most basic of flow triggers- complete concentration.
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You really wanna sorta start your work session if you can in relationship to your physiology.
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I like to wake up at 3:30, four o'clock in the morning.
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That's when I'm most awake, most alert.
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I am married to a night owl.
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My wife doesn't wake up 'til five, six, seven o'clock, eight o'clock at night.
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That's when her brain comes alive.
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And then you wanna try to block out 90 to 120 minutes for uninterrupted concentration.
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Practice distraction management ahead of time.
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So you wanna turn off your phones, turn off email, Twitter, Facebook, Instagram, et cetera, all your messages, all your alerts.
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There was a study where they found that coders in flow, if they get knocked out by distraction, a knock at the door, a text alert, or whatever, it can take 'em 15 minutes to get back into flow if they can get back in at all.
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Flow only shows up when all of our attention is in the right gear, right now.
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One way to kind of explore flow triggers, there's a cluster of them that are predominantly dopamine triggers.
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They drive focus, they drive attention, they drive alertness and excitement, and there's a lot of different ways to get dopamine.
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Novelty produces dopamine.
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We see the same thing with unpredictability, complexity, the experience of awe.
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You look up at the night sky and you see stars everywhere and you know those stars are actually universes, and you get sorta perceptual vastness.
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If you've ever done a crossword puzzle or sudoku, you get an answer right, that little rush of pleasure you get, that's dopamine.
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And then you usually get a couple of answers right in a row, that's because the dopamine that is now in your system is amplifying pattern recognition.
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We get that same dopamine from risk-taking.
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And this could be physical risks, emotional risks, social risks, intellectual risks, possibly spiritual risks.
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We get the dopamine not as a reward for taking the risk, which is what some people used to believe, but now we know it's to kind of drive motivation.
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Now, there are lots of different intrinsic motivators, but from a motivation standpoint, there are five and they're all designed to be built into one another and work in a sort of specific order, in a specific sequence.
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The most basic human motivator is curiosity.
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One of the things we get from curiosity is focus for free.
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When we're curious about something, we don't have to struggle.
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We don't have to burn a lot of calories trying to pay attention to it.
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Curiosity is designed, biologically again, to be built into passion.
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And think about, we've all fallen in love, how much attention you pay to the person you're falling in love with.
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You can't stop thinking about them, can't stop staring at them.
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That's a tremendous amount of focus for free.
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Now, passion is incredibly useful, but as a motivator, you can go one better, which is purpose.
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Everyone's talking about, "Oh, I have a purpose," and it's this big altruistic thing and it's good for the world, and all those things may be true, but from a peak performance perspective, it's very, very selfish.
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Once you have purpose, the system demands autonomy.
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I want the freedom to pursue my purpose.
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And once you have that freedom, the system wants the last of the big motivators, mastery.
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Mastery is the skills to pursue that purpose well.
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One of the really incredible things about being human is we're all built for peak performance.
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Flow is universal in humans.
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It's actually universal in most mammals and definitely all social mammals.
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There's a shared collective version of a flow state, a team performing at their best, a group performing at their best.
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This is called 'group flow.' In fact, studies have shown that the people who score off the charts for these characteristics, who score off the charts for overall well-being and life satisfaction, are the people with the most flow in their lives.
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We're all capable of so much more than we know.
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That is a commonality across the board.
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It's the largest lesson in 30 years of studying peak performance has taught me.
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And the way I sorta like to think about it, is motivation is what gets us into the game.
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Learning allows us to continue to play.
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Creativity is how we steer.
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And flow, which is optimal performance, is how we amplify all the results beyond all reasonable expectation.
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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 « How to enter ‘flow state’ on command ». Les mots qui reviennent le plus souvent : flow, dopamine, risk, attention, purpose. Cette vidéo contient 78 phrases et 1247 mots à répéter en shadowing. La partie parlée dure 7:01. Le locuteur parle à un rythme naturel d’environ 178 mots par minute, proche d’une conversation courante. 83 % 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 |
|---|---|---|
| dopamine nom | /ˈdoʊ.pəˌmin/ | dopamine |
| curiosity nom | /ˌkjʊɹ.iˈɑ.sə.ti/ | curiosité |
| amplify verbe | /ˈæm.plə.faɪ/ | amplifier |
| frown verbe | /ˈfɹaʊ̯n/ | froncer les sourcils |
| hoop nom | /hʊp/ | cercle, cerceau |
| mammal nom | /ˈmæməl/ | mammifère |
| mastery nom | /ˈmæs.tɚ.i/ | maîtrise |
| distraction nom | /dɪsˈtɹæk.ʃən/ | distraction |
| researcher nom | /ˈɹiˌsɝ.t͡ʃɚ/ | chercheur, chercheuse |
| disappear verbe | /dɪsəˈpɪɹ/ | disparaître |
| altruistic adjectif | /ˌæl.tɹuˈɪs.tɪk/ | altruiste, désintéressé |
| biologically adverbe | biologiquement | |
| commonality nom | /ˌkɑ.məˈnæl.ə.ti/ | communité |
| crossword nom | /ˈkɹɒswɜː(ɹ)d/ | mots croisés, grille de mots croisés |
| dilate verbe | /daɪˈleɪt/ | dilater |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| turn off verbe | éteindre | |
| knock out verbe | assommer | |
| show up verbe | apparaître, se montrer se pointer | |
| slow down verbe | ralentir, décélérer | |
| turn up verbe | arriver, se pointer | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
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 often described · be paralyzed · is coined |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | who's been · have been discovered · have identified |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | dilate, which is · risk, which is · better, which is |
Prononciation à surveiller
Le locuteur utilise 33 contractions et formes réduites, comme I'm, wanna, we're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: distraction /dɪsˈtɹæk.ʃən/, intuition /ˌɪn.tjuːˈɪʃ.ən/, absorption /æbˈsɔɹp.ʃn̩/, expectation /ˌɛk.spɛkˈteɪ.ʃən/
- Mots longs — placez bien l’accent: motivator /ˈməʊ.təˌveɪ.tə/, curiosity /ˌkjʊɹ.iˈɑ.sə.ti/, altruistic /ˌæl.tɹuˈɪs.tɪk/, commonality /ˌkɑ.məˈnæl.ə.ti/, effortlessly /ˈɛf.ɚt.ləs.li/
Les sons difficiles pour les francophones :
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: researcher /ˈɹiˌsɝ.t͡ʃɚ/, perceptual /pə(ɹ)ˈsɛp.tʃ(u)əl/, physiology /ˌfɪziˈɑ.lə.d͡ʒi/, strangely /ˈstɹeɪnd͡ʒli/
- /r/ anglais — langue recourbée, sans frotter la gorge: curiosity /ˌkjʊɹ.iˈɑ.sə.ti/, frown /ˈfɹaʊ̯n/, distraction /dɪsˈtɹæk.ʃən/, researcher /ˈɹiˌsɝ.t͡ʃɚ/, disappear /dɪsəˈpɪɹ/
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, curiosity, amplify.
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.