Pratique du Shadowing: I DREAM BIG BUT DO NOTHING. the neuroscience behind why & how to fix - Apprendre l'anglais à l'oral avec YouTube
C1
If you've ever planned something big and then done absolutely nothing about it,
155 phrases
Si les phrases sont trop courtes ou trop longues, cliquez sur Edit pour les ajuster.
1
If you've ever planned something big and then done absolutely nothing about it,
2
it is not because you're lazy.
3
There's literally a neurological cycle happening in your brain that prevents you from pursuing your dreams.
4
And in this video, I'll explain how it works and how to fix it.
5
My name is Olga.
6
I study cognitive science and computation at the University of Pennsylvania.
7
And after the last four years of studying how the human mind works,
8
I think this is probably the most fascinating and most useful thing I learned about.
9
So procrastination researcher Tim Pitchell has spent decades studying why people don't do the things that they promised themselves to do.
10
And he found that procrastination is not a time management problem.
11
Procrastination is an emotion regulation problem.
12
And here's what it means.
13
When you have something important to do,
14
like starting a creative project or submitting an application or doing a workout or an assignment,
15
and you think about actually doing it,
16
that's when your brain generates a negative emotion.
17
It can be self-doubt, overwhelm, anxiety.
18
You might have fear that the result is not going to be good enough.
19
And your brain does not like negative emotions, so it escapes.
20
You start cleaning your room,
21
you reorganize your desk, you pick up your phone,
22
you start scrolling, and suddenly that negative feeling of dread goes away and you feel relief.
23
And here's an interesting part.
24
That relief in itself is a reward.
25
And in psychology, behaviors that get rewarded get repeated.
26
So your brain learns, if I avoid a difficult task,
27
that's when I'm going to get that short-term feeling of relief,
28
which is something positive.
29
And it starts doing it automatically every time you're faced with something difficult.
30
And your brain creates something called an avoidance loop,
31
where you're faced with a difficult task,
32
it triggers a negative emotion,
33
then you don't do that task so you feel relief
34
and next time you're faced with something difficult you again default to avoidance because that's what triggers relief.
35
And here's what's happening in your brain.
36
Every time you're faced with a hard task there are two systems
37
that are competing for control and the first is your amygdala which is your brain's alarm system.
38
It is essentially responsible for detecting threats in the environment and if a task is seeming overwhelming or scary to you,
39
it essentially treats that task as a threat.
40
So it tells you, don't do this,
41
run, this is dangerous, you have to avoid this.
42
And the second is the part of your brain that actually makes you act.
43
And neuroscientists call it the dorsal interior cingulate cortex.
44
Essentially, it takes the fear signal from the amygdala,
45
if needed, it shuts it down,
46
and then it actually pushes you to do the things that you're supposed to be doing.
47
And when you procrastinate, your amygdala is winning,
48
which is called an amygdala hijack where essentially your emotional brain overrides your irrational brain
49
and you flee from the task and here's why it gets worse
50
if you don't address it every time you're going through the
51
avoidance loop you feel dreaded towards the task you avoid it
52
you feel relief every time you go through this avoidance loop you are physically strengthening the neural pathway for procrastination
53
Because as we all know,
54
what you repeat, you become.
55
So the procrastination circuit gets faster,
56
it becomes more of a default behavior for you,
57
and your discipline circuit weakens like a muscle that you stopped using.
58
So if your brain is training itself to avoid and procrastinate,
59
could you theoretically train it to do the complete opposite?
60
Well, Tim Pitchell spent 20 years of his career trying to answer that question,
61
while the answer is embarrassingly simple.
62
And the answer is, you have to just start.
63
Just start.
64
That's it.
65
No need to finish it.
66
No need to perform well.
67
You just have to start the task for five to ten minutes and not think about the outcome.
68
Essentially, you have to learn to interrupt the avoidance loop.
69
And here's how you do it.
70
Step number one is to catch it and name it.
71
And when you notice yourself procrastinating and you notice yourself avoiding something,
72
think about the emotion you're experiencing.
73
Are you feeling overwhelmed?
74
Are you feeling anxious?
75
Are you afraid that your result is not going to be good enough?
76
Just naming that emotion is enough for you to switch from your emotional mind back into your rational mind.
77
And second step is to make your task stupidly small.
78
Essentially think about what is the tiniest possible action you can
79
set for yourself as the goal just to make at least a little bit of progress.
80
For example, don't think that you have to write a whole essay tonight.
81
Think, oh my task is to open the document in Google Doc and write for just 10 minutes.
82
And don't think, oh I have to do this hour-long workout,
83
i'm really dreading it think of your task as just putting on your shoes
84
and going outside and the reason why simply starting something for 10 minutes is
85
so powerful is
86
because the actual process of completing a task is almost always
87
much easier than the extreme dread you feel before doing it
88
and pichol showed this beautifully in this study where he gave 45 students pagers
89
and that was before smartphones existed
90
so he gave them pagers he would page them eight times
91
a day for five days leading up to their academic deadline on some in some class
92
and
93
when the pager went off the student was supposed to report
94
how they were feeling what they were doing how they were feeling about the academic assignment that they had to do.
95
The data showed that the students consistently procrastinated on the tasks that they found difficult or unpleasant or stressful,
96
and they consistently replaced them with activities that were more interesting and more exciting.
97
And of course we all would do that, right?
98
But here's what Pitchell found most interesting.
99
When students procrastinated early in the week,
100
they would constantly justify it.
101
They would constantly say that,
102
oh, I work better under pressure,
103
I work better close to the deadline,
104
I will feel like it tomorrow
105
and they would say things like these to explain why they're not doing the task they're supposed to be doing
106
but when the deadline actually forced them to start not one of them said
107
that they were glad that they waited they were all saying
108
that they wish they had more time they wish they started earlier
109
and that the task wasn't actually as bad as they thought
110
so you're not actually avoiding the task you're avoiding the way
111
that you think the task is going to make you feel and your brain is wrong about it almost all the time.
112
And now you might be thinking,
113
well I don't just sit on the couch doing nothing,
114
I'm actually busy all the time,
115
so why can I not finally start this project that I've been putting off for months?
116
Well there's an answer to that.
117
Your brain does not just let you sit there doing nothing
118
because that triggers guilt and guilt is is another negative emotion that a medulla is trying to escape.
119
So it disguises that avoidance as productivity.
120
And there's actually two specific disguises that I want to discuss with you.
121
And the first disguise is perfectionism.
122
And research has consistently shown that people who score higher on perfectionism are bigger procrastinators.
123
Because perfectionism essentially makes you afraid that your result is not going to be good enough,
124
which makes you not even start in the first place.
125
And researchers found that more perfectionist professors actually publish less papers than their less perfectionist colleagues,
126
even if you control for how hardworking they are essentially perfectionism makes you never start
127
so you never fall short and disguise number two is productive procrastination
128
and this one gets everyone it's the sneakiest one
129
because you're not actually sitting on the couch you are doing
130
something you're researching you're reorganizing your desk you're planning something you're
131
watching videos on youtube about how to be more productive instead
132
of actually doing the thing maybe you're even watching this video right now instead of working on your assignment
133
or working on your new project i don't know
134
and pitchel's research calls this short-term mood repair
135
when a real task triggers anxiety
136
or overwhelm some negative emotion your brain essentially decides to swap it for a safer
137
and less risky task that is still going to give you some sense of accomplishment when you finish it
138
but it's going to be without any risk of failure or judgment because that task is going to be less high stakes.
139
Like instead of writing an essay,
140
you spend an hour color coding your notes.
141
Or instead of applying to jobs,
142
you spend hours perfecting your resume for the fifth time.
143
And instead of starting a business that you've dreamt of starting for years,
144
you read 10 books on how to start a business.
145
So you feel like you're making some progress but the actual scary task
146
that you actually have to do hasn't moved an inch.
147
And again remember you're not actually avoiding the task you're avoiding how you think the task is going to make you feel.
148
But when you actually start doing it you realize
149
that the dread of starting is much worse than doing most of the time.
150
So now you know what the avoidance loop looks like,
151
how your brain disguises it and how to break it.
152
So subscribe if this helped and please let me know in the comments what other topics
153
or videos or ideas you would like to see in my YouTube channel.
154
And I'm currently building out my YouTube channel so any sort of support or likes or comments would be greatly appreciated.
155
And I'll see you in the next one.
Télécharger l'application
Notation IA pour chaque phrase que vous prononcez
TRENDING
Populaires
Why practice speaking with this video?
Practicing your speaking skills with the video "I DREAM BIG BUT DO NOTHING. The Neuroscience Behind Why & How to Fix" offers you a unique opportunity to engage with complex ideas while improving your English pronunciation. This video delves into procrastination, a universal experience, and explains the science behind it in an accessible manner. By shadowing these insights, you can not only refine your language skills but also gain valuable knowledge about human behavior that helps in expressing your thoughts more clearly and confidently.
Engaging with this content enhances your ability to articulate concepts related to psychology and neuroscience. As you emulate the speaker, you will notice improvements in your vocabulary and pronunciation, allowing you to discuss similar topics effectively in real-life situations.
Grammar & Expressions in Context
The video uses several key grammatical structures and expressions that you can learn from. Here are a few examples:
- Conditional sentences: "If you've ever planned something big..." This structure is essential for discussing possibilities and hypothetical situations.
- Present perfect tense: "I think this is probably the most fascinating thing I learned..." The present perfect connects past experiences to present implications, an important aspect of fluent conversation.
- Descriptive language: Phrases like "negative emotion," "self-doubt," and "overwhelm" provide precise meaning and depth, enabling you to express nuanced feelings and reactions.
By practicing these grammatical structures through shadow speech, you can enhance your fluency and become more articulate in discussing complex themes.
Common Pronunciation Traps
While shadowing the speaker, pay close attention to the following pronunciation challenges:
- Avoidance: This term can be tricky; ensure you pronounce the 'd' sound clearly to differentiate it from 'avoyance,' which is incorrect.
- Procrastination: Notice the stress on the third syllable 'cras.' Misplacing the stress may lead to misunderstandings.
- Neurological: The 'neuro' in this word can be difficult for some learners. Emphasize the 'n' and 'eu' sounds to avoid confusion.
Utilizing techniques to improve English pronunciation, such as shadowing these specific terms, will heighten your clarity and confidence in discussing similar topics.
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.
☕ Offrez-nous un café
ShadowingEnglish reste 100% gratuit grâce à votre soutien. Les coûts des serveurs et de l'IA sont élevés — votre café nous aide à continuer ! 🙏