Pratique du Shadowing: How to Enter Flow State on Command (using Neuroscience) - Apprendre l'anglais à l'oral avec la vidéo
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When you understand the neuroscience of flow state, you will be able to activate it on demand.
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And by the end of this video, you are going to be a flow state super focused maniac.
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I was diagnosed with ADHD when I was younger and focus was something that I always used to struggle with.
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But when I understood the neurochemical cocktail behind flow and deep work, the cocktail that unlocks the state in your brain where you are focused,
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creative, and intuitive, it became this formula
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that i now use on repeat you have a peak performance mode in your brain
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and i'm going to show you how you can turn it on and
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if you're new here hi i'm emily also known as em on the brain
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i am a neuroscientist by training
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i've got two degrees in neuroscience as well as many years of research experience in the lab
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i am now a coach to people in over 55 countries all over the world
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i help them rewire their brain level up and live their best life
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and that is exactly what I am here to help you do too.
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So what is flow state exactly?
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Flow state is complete absorption in what you are doing.
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And there are actually four psychological characteristics that are associated with flow.
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The first is having a challenge skill balance.
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Okay.
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So whatever it is that you are doing, it can't be boring because that isn't engaging,
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but it also can't be so hard that you're pulling your hair out
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and you're super frustrated because that actually creates anxiety
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and I'm going to tell you a little bit about the neurochemical cocktail in a second and why this matters so much.
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The second psychological characteristic of flow is having a very clear goal and feedback.
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So you need to know exactly what it is that you are aiming for.
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You can't just be sitting down and be like, oh, I don't know what exactly I'm going to be doing.
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No, you need to have a very clear goal, a very clear outcome that your brain knows it is needing to work toward.
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The third psychological characteristic of flow is loss of self -consciousness.
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So this is where you kind of step outside of the ego
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and you become immersed in what you're doing
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and you know athletes performers people who have maybe even you
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if you've been in flow before it sort of feels like you step out of your own way
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and this energy is just flowing through you
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and this is actually super helpful because self -consciousness
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and our ego often gets in the way of creation whereas
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when we lose this kind of sense of self and
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when we're fully immersed in what we're doing we really do unlock flow.
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Psychological characteristic number four for flow state is time distortion.
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So this is where you're just locked in for hours, but those hours feel like minutes.
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And the really great thing about flow state is that action starts to feel effortless.
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Like it feels fun and you are just so immersed in it.
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You're not having to fight or force.
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And this is the exact psychological state that I liked to find myself in when I was studying, when I was in school,
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or when I was working in the research lab or when I'm creating or coaching now.
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But what's really interesting is what has to change in your brain for you to feel this way.
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And this is where it starts to get actionable because when you understand what's happening in the brain, you can design a schedule,
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you can design a sort of protocol that allows you to get into flow at any time.
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And that is exactly what I'm going to share with you in a second.
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But first, let's talk about what happens in your brain when you enter into flow state.
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The first is that certain areas of your brain actually get quieter.
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So certain areas in the prefrontal cortex and the default mode network have actually been shown to become quieter.
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Now, why is this important?
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Well, the default mode network has been found to be active when we are mind wandering, daydreaming, imagining, right?
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And that's not something that we want to be doing when we are in flow.
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When we want to be in flow, we want our task positive network to be on we want
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to be locked in we want to be fully immersed not mind wandering
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and daydreaming that's actually goes against what we need for flow
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because i'll explain this more in a second
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but we actually need to be focused on one clear thing not a bunch of different things
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if our attention is being pulled in many different directions
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we are kind of destroying our ability to get into flow
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and these areas in the prefrontal cortex that have been shown to get quieter are involved in self -referential processing,
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like self -awareness and being aware of yourself, which we just talked about in order to get into flow state,
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we kind of need to lose this sense of self.
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And so if we are monitoring ourself and you're sitting here doing your work and your immediate thought is, oh, and that's not good enough,
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or that's not going to work.
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That's not going to be good.
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If you are monitoring yourself like that, that takes you out of flow so the part of you
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that is watching yourself do the thing gets quieter
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which allows you to actually do the thing
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and now I actually have a fun hack for sort of activating
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this on demand I like to do this even
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when I'm creating content and I feel like I'm just getting in my own way like I'm just
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monitoring myself too much I actually got this from one of my students
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that I coached that she gave to me and it was really cool when she shared it with me but anyway wave.
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What she said to do was she actually likes to pull herself up.
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She imagines sucking her ego out and like plopping them in the chair next to her.
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And this is something that I like to do now.
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It's a little practice that I like to do and I feel like I'm monitoring myself.
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I will literally imagine plucking my ego out and plopping her in the chair right next to me.
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Like you can sit right there, allow the divine life force energy to flow through me
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and you can sit right there and then
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when I'm ready for you to come back
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but this is really just a sort of fun visualization hack
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that i have found to be useful so use that
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and try it out see if it works for you
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but aside from these brain areas shifting in activity we also see a shift in neurochemistry
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and this is where it gets really interesting
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and really applicable first we see an increase in dopamine
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this is exciting i feel motivated this is fun let's keep going
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we also see an increase in norepinephrine norepinephrine is involved in alertness and wakefulness, right?
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Which is important for focus.
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If you want to be immersed and locked in, you want that norepinephrine buzzing in your brain.
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We also see an increase in endogenous opioids or endorphins.
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This is where that feeling of like, this feels good.
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And these also are responsible for sort of like the pleasure pain access
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and can help create those feelings of effortlessness that are associated with flow.
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We also see an increase in anandamide or endocannabinoid signaling.
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Now, this is really cool.
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Endocannabinoids are appropriately named actually after cannabinoids.
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So cannabis binds to cannabinoid receptors all throughout our nervous system and our brain and our body.
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They're everywhere.
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And we actually have something called endocannabinoids that bind to these receptors as well.
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Anandamide is one of them.
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And so these are associated with sort of like creativity and lateral thinking that if you've ever smoked the plant,
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you may have had experience with that.
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And so we have endogenous chemicals in our brain and body that help us to do that too.
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And in flow, we see an increase of signaling with these molecules.
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So that is the background.
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That's the science.
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But now let's talk about how you can trigger this neurochemical cocktail to activate flow,
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to activate deep work and feeling fully immersed in what you're doing at any time.
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And I have actually given this exact formula to my students that I coach.
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And I had, I remember one of my students came back like a week later after sharing this formula
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and he had this competition at work and he shared with me
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that he won the entire competition at work because he used this formula.
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I use this formula.
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I live by it.
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It works every single time.
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So make sure you have a pen and paper, take notes because you're going to want to use this formula to get into flow state.
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Step one is to find your edge.
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Remember we need a challenge to skill balance.
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So you don't want to be doing something that's going to be super difficult.
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It's going to stress you out, but you also don't want it to be boring.
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And so how can you activate this?
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How can you do this when the tasks are boring?
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You're like, but I work this job and these mundane things and I am bored.
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Well, how can you make it a little more challenging or a little more exciting?
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How can you stretch yourself to make it a little more challenging?
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Maybe you can put a time restriction on yourself.
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Maybe you can say, I'm gonna get this amount done in this amount of time, and it's sort of a stretch for you,
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and you're not exactly sure if you're gonna be able to do it.
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That is one way that you can sort of make a mundane,
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everyday, boring task more challenging so that you can actually activate the neurochemicals for flow.
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But again, if it's too easy, you're bored.
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You don't get dopamine from that, and you're not going to have a boost in norepinephrine.
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If it's too hard, you're gonna be stressed, and then the balance of these neurochemicals are gonna be thrown off,
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and you might feel more anxious or stressed, then enjoy and immerse in what you're doing.
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So this balance is really important.
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Flow lives right at the edge of your abilities.
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Step two is to give your brain one clear target.
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Multitasking destroys your ability to get into flow.
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If you are trying to get into flow state and you are also trying to multitask,
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you are doing two different things and it's not going to work.
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And that is why flow state maybe isn't something
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that you're going to try to get into all of the time
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but maybe you want to curate your schedule and update your calendar
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and be like this is going to be a time block
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where I am going to purposefully get into deep work
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and activate flow that's personally what I like to do
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but you cannot multitask you cannot have your attention being pulled in all different directions
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because you need to be fully immersed in one thing you need focused attention on one thing
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and remember the psychological characteristics of flow you need a clear goal and feedback.
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So before you get into work, ask yourself, what exactly am I doing?
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Like what is the goal?
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The next question that you can ask yourself is what does done look like?
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Is it at a certain amount of time?
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You know, when a certain amount of work gets done, that is up to you.
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But what does done look like?
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Having that definition of done is really, really important again for that feedback that your brain is going to get.
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It is really easy to get into flow when you're playing a game.
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Athletes report getting into flow a lot of the time as well.
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Why?
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They have a very, very clear goal.
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Their attention, hopefully, is focused on the game and the game alone.
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And when it's not, that hurts their performance, right?
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But they have a very clear goal and they have feedback.
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And the feedback is whatever sport they play.
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In a lot of sports, it's the score, right?
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So they're getting constant feedback about what is happening
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and the brain loves that
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and it helps to kind of be like okay this is the goal
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and this is the feedback so have your clear definition of what success
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or done looks like and then finally
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because the brain loves feedback how are you going to know
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that you are making progress what does progress look like right having a definition of done is really important
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but also having a definition of like what is making progress
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look like a lot of the time the answers to these questions are very simple.
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We just don't take the 30 seconds to answer them.
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So choose one task.
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Put your phone away.
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Go on.
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Do not disturb.
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Get all of the distractions out of sight because you cannot get fully immersed in something that you are constantly leaving.
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And then the third condition for flow is to increase engagement.
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Remember, you need wakefulness.
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You need alertness.
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You need that norepinephrine flowing through you.
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You can't just be tired and lethargic.
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You need to be wide awake for flow.
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This is why it is sort of reported with athletes and the runner's high, right?
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Because you are wide awake, you are alert, your body is engaged.
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And you can do this through novelty, through physical embodiment, like in exercise or with risk.
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And I personally have discovered that risk can be a great way to boost alertness and get into flow, especially with creative acts.
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So when I feel like I am, for example, in the past, um, with creating like short form content,
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when I feel like what I am about to say is maybe a little risky, maybe I am on the edge a little bit,
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I get into flow and I enjoy creating that content so much more because it is sort of on the edge.
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Right.
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And that might be because it is sort of like this challenge to skill balance that I mentioned in number one,
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but also because it requires physical engagement.
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It requires your brain to be alert because your brain's like, oh, I'm taking a risk here.
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I need to be aware of what's going on.
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But essentially, you want to make the task that you are doing stimulating enough that your brain actually cares.
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Because if it's not stimulating, it's boring.
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And if it's boring, you're not getting into flow state.
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And novelty, physical embodiment, and risk really are the three categories that you can use to make the task more engaging.
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So with novelty, how can you switch it up?
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How can you make it feel new? if it's something
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that you have to do a lot how can you make
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it feel new maybe you can do it in a new environment maybe
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you can listen to a different type of music
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I know personally for me as somebody with ADHD switching up even how you sit can make a difference
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when I was in the
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trenches the last like couple of months writing my book before
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I completed it I would be sitting with like my legs
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up like this like I was sitting in the craziest ways
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but it really takes just little things like
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that to make it more physically demanding to make
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it feel new to switch it up to kind of like confuse the brain a little bit right
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and that helps you to get out of your mind to remove
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that sense of self right but also to make this like embodiment condition work for you
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so how can you make it new and then the second piece right embodiment how can you make it physically engaging.
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If it's an active task, if it is like a physical activity, way easier to get into flow for that.
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But if it's not, it is tried and true process for me.
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Exercising first thing in the morning is a game changer for getting into flow
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and for actually being able to get into deep work throughout the day.
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Waking up your body, waking up your brain
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and making yourself feel like more alert
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that is one of the neurochemical conditions for flow exercise boost dopamine
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and it boosts norepinephrine so that helps you to again have more of those neurochemicals
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that are involved in the cocktail for flow available to you now
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if you're not going to exercise maybe
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this looks like doing like a yoga flow like a little round of yoga flow like in your office
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you can do this it takes five minutes it's something
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that i used to do back when i was in my phd
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and i like didn't have time to work out in the morning
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i would have to be in lab to run an experiment at like 7 a .m
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i would do like three morning sun salutations quickly like
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plowing with it right like
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that wakes you up you could literally do jumping jacks
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you can have a five minute dance party you can do breath work there are
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so many options here that the point is
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that you have to wake your body up and be physically stimulated
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and then the last condition of course is risk like i mentioned now you do not have to go skydiving
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or do something crazy to Thank you.
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take risks, but you can, you know, post something bold.
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That can be a risk.
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Or to, again, make that one clear goal that you are going to be focused on,
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make it something that you're not really sure you're going to be able to accomplish.
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That can be a risk.
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But there are ways that you can kind of make what you're doing a little risky, and that is cognitively demanding to activate flow.
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Those are the three conditions that are required for activating flow state.
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Now, let me give you a protocol that puts it all into order.
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Step by steps, you can do it on demand whenever you want.
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This is my ultimate flow on command protocol.
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Follow each of these steps before you need to get into deep focus or just do it in the morning.
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I personally like to do it in the morning and watch how your brain responds to you.
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Step one, activate, move your body, do some breath work, do some jumping jacks, wake yourself up.
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All right.
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Step two, aim.
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What is your one specific target and remove all distractions.
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Get rid of them.
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Put your phone and do not disturb.
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Tell everybody around you not to bother you.
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Tell yourself there is nothing more important.
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Everything else can wait.
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This is what we are focusing on right now.
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Number three, stretch.
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Make it slightly challenging.
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Make it slightly demanding.
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Maybe a little risky.
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Switch it up maybe make
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it feel new new music new environment new way of sitting
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number four disappear give yourself enough time to actually get into
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flow state don't expect yourself to be able to drop in in like 10 minutes
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or 20 minutes like don't expect
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that of yourself give yourself enough time to get into it
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and actually setting a time limit can be very helpful for
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that one clear goal so disappear allow yourself the opportunity to become fully immersed
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and then number five recover come down eat go for a walk have some social activity
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but most importantly reinforce how good that felt
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and really wire into your brain what it took for you to get there i was in like the ultimate flow state.
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I got so much done and it felt so good.
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And the only reason I stopped was actually because I had to leave for an appointment.
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So I had to stop and it was a little irritating because I was like, I'm so in flow.
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I don't want to stop.
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Um, but I stopped.
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And then I remember just being in the car on the way to my appointment and just thinking to myself,
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like, I feel so good right now.
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I feel so proud of myself.
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I feel so like activated and just happy right now.
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And I took a moment i took out my voice memos
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and i just talked to myself for like 10 minutes and i
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because i really wanted to wire it into my brain like how good this feels they've actually shown in studies
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that single pointed focus is inherently rewarding to our brains so
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if you can get yourself into this state where you are actually fully immersed in what you're doing
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and focused on just one thing for a solid amount of time
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that is going to be rewarding to your brain like it is inherently rewarding.
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And it sucks that society and our phones, like it's training our brains away from being able to focus on one thing.
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And that's actually removing the thing that is inherently rewarding to us.
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Like it's removing the thing that makes the brain feel good, which is focusing on one thing at a time.
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Like that actually makes our brains feel good.
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So anyway, I sat down and I just like talked to myself for a few minutes,
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just about how good it felt and how rewarding and fulfilled.
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Like I felt so fulfilled in that moment after doing that.
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And again, I just followed the exact steps that I gave to you.
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I did my morning routine that I've done a video about before.
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You can let me know in the comments if you want another video, kind of breaking that down in more detail.
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But I did my morning routine, which involves activating my body and centering myself through meditation
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and dumping all of the contents out of my brain so
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that I'm not distracted by thoughts because thoughts can be distracting when you're trying to get into flow state.
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And I have a whole process for kind of removing the thoughts before I get into it
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and anyway I got into like just the best flow ever
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and I have kind of figured out how to organize my schedule
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and my calendar to be able to activate flow on demand
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and create days that are like purposefully for getting into flow
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and doing deep work and it is so rewarding
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so I highly recommend you try out this protocol and I can't wait to hear how it goes for you.
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I am also going to be teaching a live free masterclass on the neuroscience of manifestation,
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sharing my entire protocol for reprogramming your subconscious mind and all of the different components,
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all the different parts of your brain and nervous system that are involved in a subconscious mind.
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I'm going to be doing that very soon.
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So check out the link in the description to RSVP and save your seat for that class.
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You don't want to miss it.
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I am also going to be going on tour very soon.
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There's going to be a link in the description to RSVP for your city.
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This also gets you on the list to be the first to know when I drop the tickets,
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which you'll definitely want to be on that list.
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So check out that link to RCP for your city.
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And I'm sending you so much love.
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I believe in you.
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I'm rooting for you.
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Get out there and do this protocol because I'm telling you, it will feel so good.
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You'll feel so proud of yourself and you'll just, you'll be craving it.
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Like you will be craving deep work when you use this protocol.
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All right.
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I'm sending you so much love and I'll see you in the next one.
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Bye.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « How to Enter Flow State on Command ». Cette vidéo contient 337 phrases et 4055 mots à répéter en shadowing. La partie parlée dure 20:22. Le locuteur parle vite, environ 199 mots par minute : attendez-vous à des liaisons et à des sons réduits. 86 % 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
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| activate verbe | /ˈæktɪˌveɪt/ | actionner, activer |
| feedback nom | /ˈfiːdˌbæk/ | évaluation, réaction |
| bore verbe | /boɹ/ | ennuyer, barber |
| protocol nom | /ˈpɹoʊtəˌkɑl/ | protocole |
| formula nom | /ˈfɔː.mjʊ.lə/ | formule |
| reward nom | /ɹɪˈwɔɹd/ | récompense, salaire |
| psychological adjectif | /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/ | psychologique |
| characteristic nom | /ˌkæɹ(ə)ktəˈɹɪstɪk/ | caractéristique |
| cocktail nom | /ˈkɑk.teɪl/ | cocktail |
| monitor nom | /ˈmɑ.nɪ.tɚ/ | moniteur, monitrice |
| skill nom | /skɪl/ | habileté, compétence |
| engage verbe | /ɪnˈɡeɪd͡ʒ/ | attirer l'attention |
| stretch verbe | /stɹɛt͡ʃ/ | étirer, étendre |
| alert adjectif | /əˈlɝt/ | alerte |
| physically adverbe | /ˈfɪz.ɪ.kli/ | physiquement |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| check out verbe | mater, regarder | |
| come back verbe | revenir | |
| sit down verbe | s'asseoir | |
| wake up verbe | /ˌweɪk ˈʌp/ | se réveiller |
| come down verbe | descendre, tomber | |
| figure out verbe | cerner | |
| get out verbe | sortir | |
| take out verbe | supprimer, sortir |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- You're not having to fight or force.
- How can you do this when the tasks are boring?
- How can you stretch yourself to make it a little more challenging?
- You can't just be tired and lethargic.
- How can you make it feel new?
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 been · have actually been shown · has been found |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | was diagnosed · are associated · been shown |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | people who have · good, which is |
Prononciation à surveiller
Le locuteur utilise 81 contractions et formes réduites, comme you're, I'm, don't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: athlete /ˈæθ.liːt/, bother /ˈbɑðɚ/, lethargic /ləˈθɑɹd͡ʒɪk/
- Les sons « sh » et « zh »: consciousness /ˈkɑnʃəsnəs/, distraction /dɪsˈtɹæk.ʃən/, essentially /ɪˈsɛnʃəli/, anxious /ˈæŋkʃəs/, accomplish /əˈkɑm.plɪʃ/
- Mots longs — placez bien l’accent: psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, inherently /ɪnˈhɛɹəntli/, anxiety /æŋˈzaɪ.əti/, essentially /ɪˈsɛnʃəli/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: inherently /ɪnˈhɛɹəntli/, helpful /ˈhɛlp.fl̩/, whereas /(h)wɛɹˈæz/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/, engage /ɪnˈɡeɪd͡ʒ/, stretch /stɹɛt͡ʃ/, engagement /ɪnˈɡeɪd͡ʒ.mənt/, trench /ˈtɹɛnt͡ʃ/
- /r/ anglais — langue recourbée, sans frotter la gorge: bore /boɹ/, protocol /ˈpɹoʊtəˌkɑl/, reward /ɹɪˈwɔɹd/, characteristic /ˌkæɹ(ə)ktəˈɹɪstɪk/, stretch /stɹɛt͡ʃ/
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 activate, feedback, bore.
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.