Pratique du Shadowing: How to Train Your Brain to Enjoy Hard Work | Andrew Huberman - Apprendre l'anglais à l'oral avec la vidéo
Choisissez un mode d'entraînement
Chaque mode ouvre une salle d'entraînement en plein écran.
232 phrases
Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.
1
I think we need to get comfortable as a culture in trying to understand our species
2
and how we work that the early stages of hard work and focus are going to feel like agitation,
3
stress, and confusion because that's the norepinephrine and adrenaline system kicking in.
4
I realized this is it, you know, it's now or never.
5
It really was one of those moments, you know, you hear about those moments,
6
but it was me realizing I'm living in this squat where I've got a pet ferret, my girlfriend's gone,
7
she broke up with me she was smart enough to break up with me
8
i'm getting in fights i'm working at a bagel shop i barely make ends meet and at
9
that point i just made the decision i just said okay look
10
i'm i'm not gonna be a professional athlete i think
11
i'm pretty good at memorizing things i think i have an interest in people i just decided to do school
12
that was the track so like some people pick the military
13
because it's like if you you know what to expect at least in terms of you the passages
14
that you're going to go through.
15
And for me, that was school.
16
And so I decided to get back in school.
17
I moved into a studio apartment by myself.
18
I quit partying completely.
19
I didn't go to parties.
20
I got really serious about fitness.
21
So I just started running and lifting weights and I studied.
22
But you constructed that kind of structure for yourself.
23
Yeah, I think I was really afraid.
24
And at that point, fear was the best motivator for me.
25
I just basically worked like crazy and it's interesting
26
because i didn't have a mentor or someone to bring me to
27
that but once i started doing
28
that you know there was one professor in particular who took note
29
he was like oh you know you seem really interested in this stuff
30
and i was like yeah
31
because he was teaching me about depression schizophrenia neurochemicals i thought
32
i was totally turned on by the world of neuroscience
33
this one guy harry carlisle he was teaching me about thermal regulation
34
and how the brain works
35
and how receptors in the skin relate to perceptions in the mind and he also had a deep sensitivity to mental disease.
36
You know, he gave me an opportunity to work in his lab.
37
And at some point he told me, if you go to graduate school, they'll actually pay you to do science.
38
And what ended up happening at that point was I hit a brick wall
39
because I had a lot of resentment toward my dad.
40
I felt, oh, here's my dad.
41
He was a scientist.
42
He had, you know, left us, all this kind of thing.
43
And I realized if I didn't do this, if I didn't take this opportunity, it was going to be the most foolish thing ever.
44
What am I going to do?
45
My parents, 20 years old at that point.
46
So I just made the decision, I'm going to get a PhD, I'm going to become a professor, I'm going to get tenure,
47
I'm going to be like this guy, you know, this guy who has looked like he had a pretty good life to me.
48
And so that's pretty much how I spent the last 25 years of my life is doing experiments.
49
It worked out.
50
It worked out.
51
Well, as a neuroscientist, I mean, you're your own patient.
52
I mean, the fact
53
that you were able to turn your life around in such a dramatic fashion
54
and do it essentially through sheer will and being available when those mentors showed up from the early therapist.
55
It sounds like that guy almost saved your life.
56
He absolutely saved my life.
57
He gave me the book, Wherever You Go, There You Are, the John Kabat -Zinn book.
58
And he said, no pressure, but if you can develop a mindfulness practice where you can sit still for like 10 minutes a day,
59
it'll serve you very well.
60
So I started doing
61
that like he could have told me
62
he could have told me to hang out of a window
63
by my ankles like what could i do each day from waking up to going to sleep
64
that would serve my mental health
65
and my productivity well right yeah i owe him a tremendous amount and especially
66
because he wasn't just in the psychoanalytic theory
67
he also was like cognitive behavioral he understood the power of practices not just discussing issues it's absolutely clear
68
that the nervous system can change in response to experience so this thing we call neural plasticity is really that
69
It's the brain's ability to modify itself in response to experience.
70
So the brain loves to be able to just do things,
71
pick up coffee cups and drink and walk and talk and do things and not put much energy into it.
72
When we decide to focus, what the brain really does is it switches on a set of circuits and it's trying to understand duration,
73
how long something's going to last, path, what's going to happen, and outcome, what ultimately is going to happen.
74
So duration, path, and outcome.
75
And so the brain can change in adulthood and it can change provided that there's an emphasis on some perceptual event.
76
So in other words, if you want to change your brain as an adult, let's say you want to be less anxious,
77
you want to learn a new language, you want to be more functional in some way, presumably.
78
The key thing is to bring focus to some particular perception of something that's happening during the learning process.
79
And the reason for that is that there's a neurochemical system involving acetylcholine
80
and it comes from these two little nuclei down in the
81
base of the brain called nucleus basalis all day long you're doing things in a reflexive way
82
but when you do something
83
and you think about it very intensely acetylcholine is released from basalis at the precise neurons
84
that were involved in that behavior and it marks those for change during sleep or during deep rest later
85
so for people that want to change their brain the power of focus is really the entry point and
86
the ability to access deep rest and sleep
87
because most people don't realize this but neuroplasticity is triggered by intense focus
88
but neuroplasticity occurs during deep sleep and rest
89
and we can talk about how to optimize those different brain functions right i mean this idea of flow is
90
so much in the vernacular now and my sense is
91
that people are trying to measure their level of engagement against
92
some sort of theoretical idea of what it's like to be in that flow state.
93
And if they're not experiencing it, they feel like they're doing it wrong or they feel guilty or they beat themselves up.
94
And for me, a lot of it is just hard work.
95
Like right now, I'm trying to finish this book
96
and I should have been working on this book for like the last nine months, right?
97
And I just couldn't get it together.
98
And then about 10 days ago, we had a meeting and we established this deadline at July 10th to turn this thing in.
99
And it was like a switch got flicked and I went all in and it's all I can think about now.
100
And in fact, everything else feels like extraneous and a distraction.
101
I just want to get back so I can focus on this thing.
102
And 10 days ago, I couldn't get myself into that position.
103
And it's made me think about what is going on in my brain that it's such a drastic state change.
104
And what did I do to switch that
105
while a deadline was imposed upon me? and whatever happened neurochemically with that set in motion,
106
like a chain reaction of events that got me into the chair.
107
And once I began the project, for me, it's all about like momentum, right?
108
It's like to start getting to the starting line and beginning is so hard.
109
Like I will just go forever without doing it.
110
And then I'm in, and then I'm all in 110%.
111
And I'm like, why can't I just, why can't I be that person who just worked on it,
112
you know, an hour and a half every day for the last three months.
113
None of us would expect to walk into the gym and do our PR lift or performer, go do something without warming up.
114
The brain also needs to warm up and start to hone in which circuits are gonna be active.
115
And it's unreasonable for us to think, oh, I've got an hour, I'm gonna plop down and write beautifully for an hour of my best work.
116
We need to accept that there's a period of agitation and stress that accompanies the dropping into these highly concentrated states.
117
And it's incredible, because if you think about sensation, perception, feeling, thought, and behavior,
118
actually the way to control our nervous system and feel the way we want to feel is to run that backwards.
119
Behavior, thoughts.
120
So if you change your behavior, then generally your thoughts, your feelings, and your perceptions change.
121
And everyone tries to come at it from the other end.
122
And I really think that if neuroscience has anything to offer, it's some understanding of what the underlying chemicals and neural circuits are.
123
The human species can start to understand that our feelings and our thoughts and our memories and all that is very complicated,
124
but that when behaviors are very concrete and they are the control panel for the rest of it, I don't want to relegate feelings.
125
Feelings are extremely important.
126
I don't want to relegate perception.
127
They're extremely important.
128
Like it's easy to say, like, just move.
129
You got to take the action.
130
But a lot of people still, despite understanding that, intellectualizing that are unable to,
131
you know, basically act as if.
132
Yeah, I think we're dealing with two general categories of people who have problems with motivation and focus.
133
And we think, well, I need to calm myself enough to move forward.
134
And then other people say, well, no, you need to kind of ramp yourself up to move forward.
135
Here's the way I conceptualize it based on the data that I'm aware of.
136
Some people are just hypo aroused.
137
They're just not motivated enough.
138
Some people are so agitated, the monkey mind, they've got too many things going on and they're thinking, okay, they're trying to sit down and write.
139
I suffer from this.
140
And I'm feeling like, wait, I've also got this person I need to connect with.
141
And I'm kind of being drawn off course by not being able to put the blinders on.
142
For people that have that issue, I think learning how to calm the nervous system is very powerful.
143
A lot of people talk about dopamine as this thing
144
that you get when you publish the book or when you get the book deal or when something wonderful happens, like your child's born.
145
And that's true.
146
But dopamine's main role is to be released anytime you achieve a milestone or you think you're on the right path.
147
And when the dopamine system is tethered to a particular pattern of focus, remember duration, path, and outcome.
148
So it's like, okay, sit down, maybe you don't get much text out,
149
but then the next day you get 800 words of really solid text and you feel good.
150
Like, I'm into this.
151
So my colleague, Carol Dweck, who popularized this theme, growth mindset, It's again a very misunderstood concept.
152
It's the idea that we can change, so that's built into that.
153
But the discovery of growth mindset was of these kids that actually really enjoyed
154
doing problem sets that they knew they couldn't get right.
155
But for them, they would get this like dopamine release from just focusing on the problem.
156
They like doing puzzles they couldn't get right.
157
It sounds crazy, but inevitably those kids are very good at puzzles
158
and very good at math and on these kinds of things.
159
I believe it was sort of a neuroscience lens on growth mindset would be
160
that the agitation and stress that you feel at the beginning of something
161
and when you're trying to lean into it and you can't focus is just a recognized gate.
162
You have to pass that through that gate to get to the focus component.
163
And then if you can reward the effort process, you really start to feel joy and low levels of excitement in the effort process.
164
That's that buffering of adrenaline.
165
That's that feeling like, yes, I've got a lot of adrenaline in my system, but I'm on the right path.
166
It feels good to walk up this hill, so to speak.
167
And I think the misunderstanding around how these circuits work has led to this idea that there's some secret entry point,
168
maybe marked flow on the door and there's a trampoline up to
169
that door and you just open that door and you're gonna be in it.
170
And nothing could be further from the truth.
171
And anyone who's done well in any career or athletic pursuit knows this.
172
But unfortunately, there's a kind of obsession with the idea that it's all supposed to feel good.
173
And it does feel good, but there's a whole staircase in which it feels kind of lousy.
174
Yeah, I mean, the feel good aspect of that experience is very subtle.
175
And I think in a kind of global way, what you're talking about is falling in love with the process.
176
Like you have to push this gate open, which might require more effort than you're comfortable with.
177
But once you push through, it is about, you know, that daily, the daily rigor and the tiny wins that you get from that.
178
Rather than, you know, it's easy to, you know, you set a goal, but that goal becomes very abstract, right?
179
And it's those tiny little things that you're getting done every day
180
that bring you that internal satisfaction that are like calibrating that plasticity.
181
Is that what you're saying?
182
Yeah, absolutely.
183
Carol Dweck has talked about this, that positive self -talk is not the same thing as growth mindset
184
because positive self -talk is almost always linked to the ultimate outcome.
185
If I'm losing badly in something and I tell myself I'm doing great, I know that I'm lying.
186
But the idea that you can self -reward the effort process is extremely powerful
187
because what it means is that if you can recognize agitation, stress, and confusion as an entry point to where you eventually want to go.
188
I do think that just that, even just mental recognition can allow people to pass through it more easily.
189
Well, the why has to be deeper than that.
190
I mean, the thing that I kind of always default to when I hit that breaking point or,
191
you know, I'm training or I'm racing or whatever, and I'm at that stage where it's just like, I can't go any further.
192
The first thing I do is I reflect inward on why I'm doing this to begin with.
193
Like, what is the, you know, what is the value system that I'm trying to tap into?
194
What is it that I'm trying to express?
195
Like, what got me to this point?
196
So it's a reminder.
197
And then I just set, like, I just say, well, I'm just gonna get to the next lamppost or I'm gonna,
198
you know, get to the next intersection or whatever it is.
199
I break it down into the tiny, I'll quit after that.
200
Like, the more I can just root myself in the present moment and distill it down into the tiniest of digestible chunks,
201
that's the only way I can continue to move forward.
202
And I've learned over time that the more I do that, then suddenly I'll find myself in a different mental, like it will shift, right?
203
Just because I feel that way in that moment is not determinative of how I'm gonna feel 10 minutes later.
204
And so to put this simply, one of the most powerful things that any person can do is to learn to control this idea of duration,
205
path, and outcome and attach an internal sense of reward, just that you're doing well.
206
To reward yourself mentally, just say, I'm doing well.
207
I'm actually on the right path.
208
To do that inside of the demands that come from the external world, the more often that we can self -reward some aspect of the process,
209
provided it's in the right direction of what we're trying to achieve, the more energy we're going to have for that,
210
the more focus we're going to have for that.
211
So when I think about how to recover, I actually don't think about recovery as its own thing.
212
I think about recovery as giving buoyancy or improving my ability to focus.
213
So sleep is a turning off of these brain circuits that are thinking about what's happening next.
214
The other thing is that just merely going into panoramic vision, say between a meeting, instead of looking at your phone,
215
maybe you walk to the kitchen, just two seconds of what what I call deliberate decompression, where you just kind of let your mind go broader,
216
will allow you to reset your focus much more intensely when you return to that book, as opposed to if you'd looked at your phone
217
or engaged even in some other kind of deep duration path outcome type function of the brain.
218
So when you start thinking about meditation, it's also valuable because a lot of meditation involves focusing on your breath.
219
I actually think a lot of people are.. are spending out this ability.
220
They're working too hard in the activities that are designed to reset them.
221
Being just very adamant about my meditation practice.
222
That's right.
223
Because it's a letting go.
224
We're so programmed to like force ourselves to do things or to like dive in with intentionality.
225
But so much of this is more elusive than that.
226
I mean, I didn't have the power of concentration.
227
I hadn't read all the good books that gun high school students read growing up.
228
I had to learn how to speak properly.
229
I learned how to think properly and really learn how to commit to something
230
that was very linear and at times was very painful.
231
But over time, I got pretty good.
232
And now I can do long stints of work without any breaks.
Télécharger l'application
Tout pour parler couramment
Prononciation IAChaque phrase notée
Phonétique (IPA)Maîtrisez chaque son
VocabulaireEnrichissez votre lexique
Jeu de vocabulaireApprenez en jouant
Même chaîne
FOR YOU
Vidéo recommandée
C11
347 phrases
Doctor Explains: How to Train Your Brain to Crave Doing Hard Things
Daily ConversationUniversity StudentsWorking Adults
C12
203 phrases
How To Rewire Your Brain | Andrew Huberman Motivation
Daily ConversationUniversity StudentsWorking Adults
C11
259 phrases
Talk Back: Why Arguing With Yourself Can Help You Flourish
Daily ConversationUniversity StudentsWorking Adults
C11
274 phrases
A 4-Step System to Process Information with Extreme Clarity
Daily ConversationUniversity StudentsWorking Adults
C11
391 phrases
The Morning Routine That Sets Up Your Entire Day | Andrew Huberman | Raj Shamani Clips
Daily ConversationUniversity StudentsWorking Adults
C1241 phrases
Train Your Brain to Focus | Andrew Huberman Motivation
Daily ConversationWorking Adults
C12
227 phrases
Stop Rehearsing The Life You Don’t Want | Dr Joe Dispenza Motivation
Daily ConversationUniversity StudentsWorking Adults
C13
178 phrases
Neuroscientist: How To Change Your Brain (Andrew Huberman)
Daily ConversationUniversity StudentsWorking Adults
C12
273 phrases
PNTV: Get Out of Your Mind & Into Your Life by Steven C. Hayes
Daily ConversationUniversity StudentsWorking Adults
C11
126 phrases
Therapy for the Vibe-Coded Brain
Daily ConversationUniversity StudentsWorking Adults
B21
44 phrases
🧠-health mini: train your brain during war
Business EnglishDaily ConversationUniversity Students
Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « How to Train Your Brain to Enjoy Hard Work ». Cette vidéo contient 232 phrases et 3132 mots à répéter en shadowing. La partie parlée dure 15:45. Le locuteur parle vite, environ 199 mots par minute : attendez-vous à des liaisons et à des sons réduits. 85 % 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 |
|---|---|---|
| reward nom | /ɹɪˈwɔɹd/ | récompense, salaire |
| perception nom | /pɚˈsɛpʃ(ə)n/ | perception |
| duration nom | /dʒʊˈɹeɪ.ʃən/ | durée |
| mindset nom | /ˈmaɪn(d)ˌsɛt/ | état d'esprit, disposition d'esprit |
| gate nom | /ˈɡeɪ̯t/ | portail, porte |
| adrenaline nom | /əˈdɹɛnəlɪn/ | adrénaline |
| aspect nom | /ˈæspɛkt/ | aspect |
| involve verbe | /ɪnˈvɑlv/ | impliquer, involver |
| confusion nom | /kənˈfjuːʒən/ | confusion, désordre |
| deadline nom | /ˈdɛdˌlaɪn/ | date butoir, date limite |
| puzzle nom | /ˈpʌzəl/ | énigme, mystère |
| mentor nom | /ˈmɛn.tɔː/ | mentor |
| reset verbe | /ɹiːˈsɛt/ | remettre à zéro, réinitialiser |
| neural adjectif | /ˈnʊɹəl/ | neural |
| nucleus nom | /ˈnuː.kli.əs/ | noyau |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| sit down verbe | s'asseoir | |
| warm up verbe | /ˌwɔː(ɹ)m ˈʌp/ | se réchauffer, se chauffer |
| work out verbe | /ˌwɝk ˈaʊt/ | calculer |
| end up verbe | se terminer, se finir | |
| get back verbe | retourner | |
| go through verbe | traverser | |
| grow up verbe | grandir | |
| pass through verbe | traverser |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- I didn't go to parties.
- I felt, oh, here's my dad.
- What am I going to do?
- Is that what you're saying?
- What is it that I'm trying to express?
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 released · were involved · is triggered |
| Present perfect have/has + participe passé — une action passée qui compte encore maintenant | has looked · has led · has talked |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | guy who has · person who just · people who have |
Prononciation à surveiller
Le locuteur utilise 95 contractions et formes réduites, comme I'm, you're, gonna. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: mathematics /mæθ(.ə)ˈmæt.ɪks/, athletic /æθˈlɛt.ɪk/, athlete /ˈæθ.liːt/, thermal /ˈθɜːməl/, theoretical /ˌθi.əˈɹɛt.ɪ.kəl/
- Les sons « sh » et « zh »: perception /pɚˈsɛpʃ(ə)n/, duration /dʒʊˈɹeɪ.ʃən/, meditation /mɛdɪˈteɪʃn̩/, confusion /kənˈfjuːʒən/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/
- Mots longs — placez bien l’accent: adrenaline /əˈdɹɛnəlɪn/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, experiment /ɪkˈspɛɹ.ə.mənt/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: behavioral /bɪˈheɪvjəɹəl/, hone /hoʊn/, hypo /ˈhaɪ.poʊ/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: duration /dʒʊˈɹeɪ.ʃən/, engagement /ɪnˈɡeɪd͡ʒ.mənt/, passage /ˈpæsɪd͡ʒ/, functional /ˈfʌŋkt͡ʃənəl/, attach /əˈtæt͡ʃ/
- /r/ anglais — langue recourbée, sans frotter la gorge: reward /ɹɪˈwɔɹd/, duration /dʒʊˈɹeɪ.ʃən/, adrenaline /əˈdɹɛnəlɪn/, reset /ɹiːˈsɛt/, neural /ˈnʊɹəl/
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 reward, perception, duration.
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.