Pratique du Shadowing: The Best Journaling Habits for Your Brain, Backed by Neuroscience - Apprendre l'anglais à l'oral avec la vidéo
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If you pick up a pen and spend about 10 minutes writing about what's stressing you out,
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this simple act can change how your brain handles stress.
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And we have brain scans that can prove it.
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The thing is that after 40 years of research, scientists still don't fully know why something so simple works so well.
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People who journal visit the doctor less, and even students who journal get better grades, and in interesting places too,
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like faster healing, better sleep, and even stronger immune responses.
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And again, this is people with no changes in diet or exercise, the only difference is what they wrote down.
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So how can writing with just a pen and paper make such a difference?
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Here's what this video is about.
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Why journaling works, the four ways that writing affects your brain and the science behind each one.
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We'll look at real studies with really interesting findings and some common myths.
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By the end, you'll have a page you can fill out tonight and know exactly why it works.
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Let's start with the simplest thing, words.
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Researchers at UCLA ran a study in 2007.
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They showed people photographs of angry and frightened faces while they scanned their brains.
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So one group just looked at the faces, the other group had to pick a word for the emotion that they saw,
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things like angry or afraid.
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That was the entire task.
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But amazingly, they found that just picking a word calmed the amygdala, the threat detection system of the brain, and at the same time,
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it increased activity in an area behind your forehead called the right ventrolateral prefrontal cortex, which helps you control your reactions.
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Researchers call this affect labeling.
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Simply put, you feel something, you name it, and the feeling loses its grip.
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Which is interesting because we tend to assume that naming a hard feeling or thinking about it might make it louder,
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but actually putting it into words turns the volume down.
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And we've known this before we had brain scans.
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It's just a philosophy of looking inward, reflecting, and identifying how you feel.
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So that's the first mechanism at play, naming, because journaling is essentially affect labeling stretched out across a page.
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But the second mechanism behind journaling explains a problem we all face.
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Now here's the thing, your brain doesn't like leaving things unfinished.
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You might keep thinking of a text you didn't answer, a bill that you forgot to pay, or maybe something you wish you'd said last week.
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Things like this stay in the background, repeating in your mind, and taking up attention.
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And there's a study on this from 2011 with a quite fitting title,
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Consider it Done, where researchers gave people a list of unfinished tasks, and those tasks started to distract them,
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even affecting their performance on unrelated reading tests.
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Then the researchers asked them to write down a plan, when, where, and how they would do each task.
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And the mental noise stopped.
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Just writing the plan made people feel as if the job was already finished.
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Again, you're not solving the problem.
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You're just moving it out of your mind so you don't have to keep thinking about it.
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Psychologists call this cognitive offloading, anemic space for you to think.
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But there's one important detail.
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Making a vague plan doesn't help.
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The effect only worked when people truly intended to follow through
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and they tracked with whether they actually did the task later on.
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So your brain knows the difference between a real plan and a fake one.
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And this little trick pays off.
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One of my favorite examples comes from a sleep lab at Baylor.
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They split people into two groups.
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One group spent five minutes before bed writing tomorrow's to -do list, while the other group only wrote down what they already did
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that day the to -do list group fell asleep faster
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and the longer and more detailed their lists the quicker they actually fell asleep.
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Now the next mechanism behind journaling is a little bit different because it changes the way you write about yourself.
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Remember when LeBron James went on TV to announce he was leaving Cleveland
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and he kept saying he wanted to do what was best for LeBron James?
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You can view it as arrogance, but I think he stumbled onto a technique our brain loves.
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That is, addressing yourself by your name and not I.
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Ethan Cross, a psychologist at Michigan, tested this across seven experiments.
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In one experiment, people had to give a speech with almost no time to prepare, which was intended to stimulate high stress.
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The ones that coached themselves by name walked in calmer and performed better, and also spent less time beating themselves up afterward,
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and the brain responds fast.
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In a 2017 study, as soon as people switched to using their own name, the brain stress signal dropped within the first second.
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So just by seeing ourselves or addressing ourselves from a more distant perspective, we get a larger buffer room.
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And there's an old truth here.
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We're amazing at solving other people's problems, but often we're stuck with our own.
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If a friend calls you about relationship problems, you can see the answer right away.
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But when it's your own problem, you often can't see where you're stuck.
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Psychologists call this Solomon's Paradox, named after the wise king who offered legendary wisdom even as his own house fell apart.
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Now, bring it home to journaling.
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In one study, people wrote about their day in the third person, by name, every day for a month.
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Not, I felt or I did this, but he walked in and felt.
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And by the end, they reasoned more wisely about hard situations than a group that was writing in the first person.
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And this is great because it addresses a common concern about journaling, that is that writing about your feelings can turn into rumination,
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where you keep replaying everything that's going wrong.
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But scientists have found the difference.
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Asking why do I feel this way from inside keeps the feeling stuck.
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But asking from outside of yourself actually leads to insight.
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We don't remember our lives as a list of facts.
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We remember them as stories.
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And the story you tell yourself matters way more than you might think.
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Dan McAdams, a psychologist at Northwestern, has spent his career on this.
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And his research shows that when people tell their story as something good turning into bad, bad, they tend to do worse.
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People who tell it the other way, as bad turning to good, or as failure that taught them something,
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or a low point that led somewhere else, they tend to be happier and healthier.
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Now, it's a correlation and it's partly shaped by your culture and upbringing, but the pattern is there and it's enough to take seriously.
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So in journaling, how we write about what happens to us is equally important.
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A team of researchers reviewed the writing of 177 people from earlier studies.
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The people who go healthier weren't the ones to express the most emotion, but those whose words changed over time.
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What's interesting is they started using more words like realize, understand, because, and reason.
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They stopped describing what happened to them and began making sense of it.
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Worth noting, the clearest gains showed up in physical health more than mood.
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And those because words also appear when people write in the third person, so it all connects.
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So that's four mechanisms, naming, offloading, distancing, and story.
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And you can do all of them before bed with just five minutes.
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Here's one template you can follow tonight.
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First of all, write a few lines on what happened today.
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and write it like a scene, not a summary.
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You don't have to write your entire day, just focus on one event.
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Number two, write one feeling and your best guess at why it's there.
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Three, just five things to handle tomorrow, specific enough that you can actually picture.
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And the final thing to write is one thing that you're grateful for, just one small thing that went right.
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Naming will cover the feeling, offloading covers tomorrow's to -do list, and the scene and the reasons are where distance and story can come in.
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You don't need anything else, just a pen and paper or a computer if you want.
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And one last thing, because it's one of my favorites, the most influential journal in history was never meant to be read.
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Marcus Aurelius wrote his journal during wars and plagues, leaving private notes to himself.
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about how to stay steady and act more righteously.
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He never titled it or planned to publish it.
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But now centuries later, we call it meditations.
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And people to this day still read it to feel less alone.
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He was doing exactly what we've been talking about, using a page to think more clearly and steady himself.
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And for me personally, I've kept a journal for years.
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And the science is only one part of the reason.
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The rest is that I love that I can open it up and revisit a version of myself I might have forgotten.
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The highs and the lows kept somewhere outside of my memory here.
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For me, that alone is reason enough to do it.
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You don't have to journal every single day or do it perfectly.
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Most of the benefit comes from showing up and when you can simply pay attention, naming what you notice and stepping back to reflect.
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So tonight, just give it 5 -10 minutes.
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Your brain and body might not thank you right away, but months from now, your future self almost certainly will.
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Also, let me know if you want more videos like this one about the benefits of journaling, writing, and how to do it.
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There's so much research and I'm happy to cover it if you want.
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And make sure you subscribe so you don't miss the next videos.
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Thank you.
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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « The Best Journaling Habits for Your Brain, Backed by Neuroscience ». Les mots qui reviennent le plus souvent : brain, write, writing, journaling, word. Cette vidéo contient 122 phrases et 1668 mots à répéter en shadowing. La partie parlée dure 11:29. Le locuteur parle à un rythme régulier d’environ 145 mots par minute, confortable pour le shadowing. 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 |
|---|---|---|
| researcher nom | /ˈɹiˌsɝ.t͡ʃɚ/ | chercheur, chercheuse |
| mechanism nom | /ˈmɛk.ə.nɪ.zəm/ | mécanisme |
| psychologist nom | /ˌsaɪˈkɑl.ə.d͡ʒɪst/ | psychologue |
| scan verbe | /skæn/ | scanner, fouiller |
| distress nom | /dɪˈstɹɛs/ | détresse |
| label nom | /ˈleɪ.bəl/ | étiquette, libellé |
| solve verbe | /sɒlv/ | résoudre, régler |
| reflect verbe | /ɹɪˈflɛkt/ | refléter, réfléchir |
| experiment nom | /ɪkˈspɛɹ.ə.mənt/ | expérience |
| asleep adjectif | /əˈsliːp/ | endormi |
| steady adjectif | /ˈstɪdi/ | lisse |
| scientist nom | /ˈsaɪəntəst/ | scientifique, savant |
| emotion nom | /ɪˈməʊ.ʃən/ | émotion |
| intend verbe | /ɪnˈtɛnd/ | avoir l'intention, prévoir |
| unfinished adjectif | /ʌnˈfɪnɪʃt/ | inachevé |
Les verbes à particule que vous entendrez
| Mot | Prononciation | Sens |
|---|---|---|
| write down verbe | noter, écrire | |
| fall apart verbe | tomber en morceaux | |
| fill out verbe | /fɪl ˈaʊt/ | remplir, compléter |
| pay off verbe | soudoyer | |
| pick up verbe | soulever | |
| show up verbe | apparaître, se montrer se pointer |
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 | we've known · have found · has spent |
| Propositions relatives who / which + proposition — une précision sur une personne ou une chose | People who journal · prepare, which was · People who tell |
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | was intended · was never meant |
Prononciation à surveiller
Le locuteur utilise 25 contractions et formes réduites, comme don't, you're, doesn't. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « sh » et « zh »: emotion /ɪˈməʊ.ʃən/, unfinished /ʌnˈfɪnɪʃt/, essentially /ɪˈsɛnʃəli/, publish /ˈpʌblɪʃ/, influential /ɪnflʊˈɛnʃəl/
- Mots longs — placez bien l’accent: mechanism /ˈmɛk.ə.nɪ.zəm/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, experiment /ɪkˈspɛɹ.ə.mənt/, essentially /ɪˈsɛnʃəli/, legendary /ˈlɛd͡ʒ.ənˌdɛɹ.i/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: heal /ˈhiːl/, forehead /ˈfɔɹ.hɛd/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: researcher /ˈɹiˌsɝ.t͡ʃɚ/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, stretch /stɹɛt͡ʃ/, legendary /ˈlɛd͡ʒ.ənˌdɛɹ.i/
- /r/ anglais — langue recourbée, sans frotter la gorge: researcher /ˈɹiˌsɝ.t͡ʃɚ/, distress /dɪˈstɹɛs/, reflect /ɹɪˈflɛkt/, experiment /ɪkˈspɛɹ.ə.mənt/, trick /ˈtɹɪk/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme researcher, mechanism, psychologist.
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.