शैडोइंग अभ्यास: Rewire Your Brain By Doing Hard Things | Andrew Huberman Motivation - वीडियो के साथ अंग्रेजी बोलना सीखें
पाठ बनाया जा रहा है...
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So much of life, the ability to learn and lean into just enough stress that you trigger learning, the ability to listen when you want to react,
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the ability to force yourself to get up and work on the book or the thing that you don't want to do, so much of that is top -down influences.
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focus is obviously in a tunnel
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but then how much alertness i don't think anyone's ever described it before
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but when you look at levels of arousal in a game like hot hands
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and believe it or not there's some equivalent data on this
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or data on the equivalent sort of thing
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when you're waiting for a timed trial
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and you're waiting for something to happen you have to react
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quickly that's the state of mind you want to be in to learn something that's hard for you, but beneficial for you, period, end of story.
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So hopefully that'll help people kind of find that mental groove.
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And then as you learn, if you find you're getting too stressed, that doesn't, that brings down reaction time.
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It actually, you start making false positive.
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You start moving your hands away before the person even does anything.
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Okay.
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Hopefully that will help people understand the level of attention and why it's so tiring after about 90 minutes.
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And you're like, okay, I need to take a break step back
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and acknowledge there's a lot out there about how to get through trauma
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but what are the unifying themes and can i put a structure on those themes
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that helps people navigate all of that what's the business of having a great life
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so we talk about
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that we hear be present there's this massive study out of harvard a few years ago
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that a wandering mind is an unhappy mind i'm sure you're
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familiar with the data you ping people throughout the day you ask them what they're doing
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and how present they are to it.
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Turns out happiness is really about being present.
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Having your attention, what's called present tethered awareness.
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You're focused on what's happening now, even if it's unpleasant.
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People report that as being much happier on average than if their mind is someplace else.
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Daydreaming has its place, but daydreaming is usually mind wandering to bad things, things of past, things of future.
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We're just not present the converse is also true
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that focusing on what you're doing is a great way to build up your mental health.
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So then I started asking, cause I'm a biologist, not a psychologist.
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What is presence?
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Does it mean anchoring my visual attention?
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How do I be present?
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Cause otherwise it's just a bumper sticker.
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And otherwise I look, I love psychologists say these beautiful studies that discover phenomena, but then it's like, if you're going to say like fall asleep, what is falling asleep.
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And we can talk about that.
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What is being present?
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Okay.
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So be here now.
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I think Ram Dass said that.
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Great.
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Be here now.
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How?
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How do we move our brain from thinking about the future and the past to what's happening now?
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Okay.
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So that means perceptions about what's only in our immediate physical environment.
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It means not thinking, not doing, not planning, but asking questions about the immediate physical environment.
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So we can do this just right now.
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And you can do this anytime you want to be more present.
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And I want to just preface this by saying what I'm about to describe is not the end point.
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It's the way to get into the present.
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But what you do next is critically important too.
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So first you ask trivial questions about your immediate environment that can only be answered accurately by focusing on the present.
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So for instance, bring our mind toward obviously perception of the present duh there's nothing you know profound about that
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but it's what they take our mind away from that's critically
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important the brain there's a whole section on thinking what is
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thinking the brain works in what are called dynamic attractor states
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which is nerd speak for if i take a ball bearing
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and i put it on a on a plate it essentially
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can move in any direction there's some details related to the smoothness of the bearing
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and the plate etc but if i put a little groove on that plate
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and i tilt the plate slightly it obviously will go toward the groove it'll get into the groove
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and then if i turn that groove into a make it more concave
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and eventually a trench the ball bearing stays there that's how your brain works the more
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that you see the thought the more that you see the perception the more
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that brain circuits are devoted to things related to that thought
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or perception so when you want to be present something
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that we know from excellent data of this large study at harvard
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but subsequent studies as well is so critical for happiness the way to practice
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that is to learn from taking your mind from thinking
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and doing and remembering about things of past
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and future to just anchoring your perception to the present it doesn't require meditating meditation is one form of
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that what what are we doing
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when we meditate we close our eyes we focus on our breathing that's here now
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and we focus on the quote -unquote third eye center
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or whatever but that's actually interoception it's focusing on our internal bodily state
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which is not that great frankly
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if you look at the data for being present in a
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happy way most people who are overly focused on their internal state in the present are like my heart rate is increasing.
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My heart rate's too low.
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I'm sweating.
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I'm uncomfortable.
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You start thinking about the fact that your boxers are pulled up on one leg.
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That's not the way to get present and calm and aware.
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The way to get present, calm, and aware and be able to move forward from
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that in the best way is to ask questions about your immediate physical environment.
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Once you do that remember that's just the first step the second step is to use that heightened level of
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awareness to ask yourself what do i want to what do
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i actually want to do next what do i want to
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say next what do i want to think about next this is the way that you take control of your thoughts
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here are the steps to learning you need to focus obviously to learn to focus you need to be alert
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to get alert there are many things you can do and i talk about all of them in the book
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there are foundational things like sleep all right that's going to help you get alert
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and focused but there are also things like exercise we all hear
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that exercise makes our brain better it makes us better at
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learning exercise makes you better at learning for two reasons one it increases the catecholamines dopamine epinephrine
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and norepinephrine so in the four to six hours after exercise you are more alert
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and you can focus better unless you exercise to exhaustion
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if you have leg day for you know you know 10
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sets of 10 on the squats followed by a bunch of hamstring work
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and etc your brain's not going to be so good at focusing
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but you know 45 to 75 minutes of hard training not
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taken to extreme a bit like what we did this morning
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that was a little bit on the lighter side not just
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because we didn't have a whole lot of time
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but you're going to come out that more alert
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because you have more adrenaline in your body more norepinephrine being released in your brain
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and more dopamine being released in your brain
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and dopamine is a critical component for learning okay focus then it becomes easier to access
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and in your focus what are you focusing on you need
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to focus on making errors through genuine attempts to do something something physical maybe a tennis serve
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or you're learning billiards something cognitive you're trying to learn a language.
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The error between what you currently do and what you're trying to do, the error, is the signal that the neurons, the nerve cells need to change.
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It runs through a circuit involving the cerebellum and a bunch of other things, but that gap is what the brain tries to close.
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If you can do something, there's no reason for your brain to change.
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And the agitation you feel from those errors reflects elevated levels of epinephrine and norepinephrine in the body and brain respectively.
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and those tag literally chemically tag the synapses i mean there's some additional steps
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but they tag those synapses so that then at night
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when you sleep the synapses rearrange and you close the gap between your current ability
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and the ability you're striving to achieve that's how it works
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so a curiosity
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and willingness to learn gets you to the gate of learning
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the making of errors through genuine attempts puts the key in
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and turns the key The agitation is walking through that gate
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and then getting some sleep or maybe even a day or two later, even if you don't sleep quite as well as you would like, just some time for the synapses to rearrange.
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That's the last piece.
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There's an additional piece that can reinforce it all, which is self -testing.
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If you want to get good at something and stay good at it and continue to get better at it, you need to self -test.
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Mental self -testing is the best way to consolidate learning and learn faster.
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What do I mean by that?
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I don't mean visualization.
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I mean, asking yourself, like for me, if I want to make my memory better, generally speaking, I might think,
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okay, so that was September 11th, 2001.
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Where was I exactly?
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What were some of the details?
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Now that might be something I might not want to think about, but if I were to say, okay, I'm going to go back to my, you know, year one neuroscience graduate school training.
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Of course, I know what a synapse is.
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I know what neurons are.
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I know what asterisks are.
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I know all this stuff it's embedded
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so deeply in me i can almost do it in my sleep
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but then i think yeah that's right like what is the role of astrocytes
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and those okay because that's stuff that's relevant to me
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when you hit the point where you can't remember something you go
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and look it up boom you've now closed that gap again
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and it reinforces those synapses that were weakening so
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if you're trying to learn something new
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or you want to get maintain information from way back
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when you need to retest
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so that's how you learn you have to bring yourself to those points of agitation I wish I had learned
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that in the third grade I wish they had told me
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that now many people find
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that they are very disciplined about certain things they're getting their sets in reps
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and they're pushed past failure they love their video games they love perhaps mathematics
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but not literature the things that we are not facile in
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that don't come easy to us there are two reasons to do some of that learning at every stage of life.
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One is it enriches us.
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We often find that the things that are hardest to learn that we then learn are the most satisfying.
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This is the effort that precedes dopamine is far more reinforcing than when just dopamine comes in.
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You could say, well, you know, scrolling, there's no, you know, there's no effort involved.
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And that seems very reinforcing.
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That's more of a compulsive behavior after a certain point that's going to get passed into reflex
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but talk to anybody anyone and their life experience
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if they've had a life will say something like oh yeah
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everything was going great until this big thing then i overcame
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that big thing and that was really the thing that taught me
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that i'm capable of even bigger things right i mean no
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we don't really like success stories we like um we like underdog often to success story pitfall come out of that.
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The hero's journey is something that we resonate with in part because it's so true, but in part because for so many people, it's not true.
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We know it's there, but most people don't embark on those things.
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And I think it's because we set too lofty an idea of what the hero's journey is.
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I mean, for a lot of people, it's about learning to do less.
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I know a lot of hard driving people.
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It's about learning how to achieve more peace.
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It's about exploring ideas around spirituality or fiction, if they only read nonfiction.
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I mean, we all have to ask ourselves, how much should we push ourselves to do things that we're not just naturally inclined to do?
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I think a mixture of what we love to do
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and some of the things that we've just avoided because they just seem too hard.
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I think there's real value in doing those things.
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And all the data on maintaining cognitive abilities say, will exercise make you smarter?
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No, it's necessary, but not sufficient to make you smarter.
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You still have to go learn.
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And without completely joking, I mean, this is evidenced by many guys that spend hours upon hours in the gym and they're not brilliant people.
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So they're exercising plenty.
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Their brain is clearly not getting bigger.
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They're not necessarily getting stupider, but they're not doing anything to make themselves smarter.
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You need to learn information.
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So there's that, but then there's also, people say, is it crossword puzzles?
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If you love doing crossword puzzles, guess what, my friend?
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They're not gonna help keep your brain young.
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You had to do the hard puzzles.
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You know, if they're easy for you, then it's not going to help.
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You like chess, play Go.
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You like checkers, learn chess.
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So this is where I think people really lose out on the understanding that people who are striving, maintain brain and bodily function for a long period of time,
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their internal state is not necessarily one of like, oh yeah, I just love learning.
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And so I just keep learning.
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I bet you Andy Stumpf, as calm and cool and collected as he is, even though so many of his tier one operator peers tell me it's really frustrating
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because andy's really good at everything i bet you
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if we looked at his internal state his narrative is probably by now says you know you can do this
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but is i doubt it's one of complete calm all the
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time i'm sure there's he's just managing the external rep like he's not showing it just do a long exhale
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when you're stressed do a long deliberate exhale it slows your heart rate down through a phenomenon called respiratory sinus arrhythmia, which sounds bad.
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People hear arrhythmia, it sounds bad.
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But we've all heard of the vagus nerve.
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The vagus nerve collects sensory information from our viscera, which is nerd speak for your internal organs.
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So your stomach, your spleen, your liver, sending that information up to your brain.
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Unconsciously, your brain is responding to that all the time.
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So what we need and what I try and highlight in the book are principles.
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High morning cortisol means low nighttime cortisol, means high nighttime melatonin, means great sleep, means better days, and so on and so forth.
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You're essentially got the gears of the system linking together with that.
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Understand that.
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And then, yes, it's true.
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Bright light is the best way to spike your morning cortisol, but exercise is pretty effective too.
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Sometimes you don't have access to either.
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Sometimes you have access to both.
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Sometimes you're on a plane.
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But you can start doing other things to nudge the system or keep the system online when you have 30 seconds, you also understand that if you miss a day or two, you're okay.
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Because you've set up the system through good behaviors going into it.
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So you don't have to dissolve into a puddle of your own tears
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because you're on a plane and they don't have any caffeinated coffee and you can't do your air squats.
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And like, I mean, come on.
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No one wants to be that guy.
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Exactly.
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Once you understand a bit of the principles that organize the mechanisms, you're in a great position to be truly strong of mind and body because you can organize information.
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And the same thing is true like in chapter seven, the book on personal development, I took a step back and I said, what are the unifying features of all the trauma therapies?
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What are the unifying features of how to have a great life?
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Let's just start with how to have a great life.
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James Hollis came on my podcast, 84 years old, surprised the out of me when he said, here's how you have a great life it involves four things
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the first three are shut up that's the first one i go shut up
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and he goes yeah someone's always got it worse than you
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nobody wants to hear you whine have gratitude for what you do have
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if you're alive you got something to be grateful for well i didn't really expect
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that from him you know he's like this 85 year old
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youngian analyst he talks about the unconscious mind he goes shut
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up your day should start with huberman shut up whatever's got you bothered Shut up.
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You got it better than somebody.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “Rewire Your Brain By Doing Hard Things” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: present, brain, learn, learning। इस वीडियो में शैडोइंग के लिए 240 वाक्य और 2984 शब्द हैं। बोला गया हिस्सा 15:19 लंबा है। वक्ता तेज़ बोलता है, लगभग 195 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 86% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| alert विशेषण | /əˈlɝt/ | सतर्क, सजग |
| nerve संज्ञा | /nɝv/ | नस, तंत्रिका |
| puzzle संज्ञा | /ˈpʌzəl/ | भेद, मुअम्मा |
| necessarily क्रिया विशेषण | /ˌnɛs.əˈsɛɹ.ə.li/ | अवश्य, अनिवार्यतः |
| gate संज्ञा | /ˈɡeɪ̯t/ | फाटक, द्वार |
| awareness संज्ञा | /əˈwɛɹ.nəs/ | जागरूकता |
| happiness संज्ञा | /ˈhæpinɪs/ | Hindi: हर्ष, आनंद |
| genuine विशेषण | /ˈd͡ʒɛn.juˌɪn/ | सच, वास्तविक |
| principle संज्ञा | /ˈpɹɪn.sɪ.pəl/ | जड़सूत्र, असूल |
| trauma संज्ञा | /ˈtɹɔm.ə/ | आघात |
| phenomenon संज्ञा | /fəˈnɒm.ɪ.nən/ | परिघटना, दृग्विषय |
| anchor संज्ञा | /ˈæŋ.kəː/ | लंगर, नंगर |
| organize क्रिया | /ˈɔɹɡənaɪz/ | व्यवस्था करना |
| chess संज्ञा | /t͡ʃɛs/ | शतरंज, चेस |
| bodily विशेषण | /ˈbɑdɪli/ | शारीरिक |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| shut up | /ʃʌt ʌp/ | चुप रहो!, चुप रह! |
| get up क्रिया | उठना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- Having your attention, what's called present tethered awareness.
- Does it mean anchoring my visual attention?
- How do I be present?
- My heart rate's too low.
- What do I mean by that?
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| शर्त वाले वाक्य if + उपवाक्य, will/would + क्रिया — शर्त और उसका नतीजा | if they've had a life will say |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | be answered · are called · are devoted |
| Relative clauses who / which + उपवाक्य — व्यक्ति या वस्तु के बारे में अतिरिक्त जानकारी | people who are · all, which is · viscera, which is |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | you've now closed · we've just avoided · you've set |
ध्यान देने योग्य उच्चारण
वक्ता 64 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, don't, they're। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “th” की ध्वनियाँ: bother /ˈbɑðɚ/, breathe /bɹiːð/, mathematics /mæθ(.ə)ˈmæt.ɪks/, arrhythmia /eɪˈɹɪð.mɪ.ə/, tether /ˈtɛðəɹ/
- “sh” और “zh” की ध्वनियाँ: perception /pɚˈsɛpʃ(ə)n/, essentially /ɪˈsɛnʃəli/, fiction /ˈfɪkʃən/, sufficient /səˈfɪʃənt/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- लंबे शब्द — बलाघात सही रखें: necessarily /ˌnɛs.əˈsɛɹ.ə.li/, essentially /ɪˈsɛnʃəli/, phenomenon /fəˈnɒm.ɪ.nən/, critically /ˈkɹɪt.ɪ.kə.li/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: groove /ɡɹuv/, nerve /nɝv/, awareness /əˈwɛɹ.nəs/, involve /ɪnˈvɑlv/, cognitive /ˈkɑɡ.nɪ.tɪv/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: puzzle /ˈpʌzəl/, organize /ˈɔɹɡənaɪz/, mechanism /ˈmɛk.ə.nɪ.zəm/, unpleasant /ʌnˈplɛzn̩t/, arousal /əˈɹaʊzəl/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: strive /ˈstɹaɪv/, stomach /ˈstʌmək/, sweat /swɛt/, spike /spaɪk/, scroll /skɹoʊl/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर alert, nerve, puzzle जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।