शैडोइंग अभ्यास: The 15% Rule: How to Learn Faster | Andrew Huberman - वीडियो के साथ अंग्रेजी बोलना सीखें
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79 वाक्य
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One of the biggest lies in public education about neuroscience is that every experience changes your brain.
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By the time I'm done saying this, your brain will be different.
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No, that's absolutely not true.
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That's a bunch of hooey.
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I studied neuroplasticity.
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I teach neuroplasticity.
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I'll tell you, you know what induces neuroplasticity?
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Being a baby who's trying to learn
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or being an adult who's forcing yourself to try and learn and you can't do the thing.
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The error is what stimulates the plasticity.
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And the appropriate level of difficulty, say the computational modeling is somewhere around 15 % on average.
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Now, what does that mean?
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You need to do a bout of work of 90 minutes to two hours.
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Like you got to strive and try and learn something.
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Do something hard every day mentally.
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This is critical for your ability to focus.
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And by the way, you asked about phones.
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Awesome study came out.
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They had people with their phone off, upside down on the table or in their bag,
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underneath their chair or in the opposite room, a separate room.
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And what they found is people can focus just fine in all three conditions.
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But if the phone is anywhere in the room, the amount of cognitive flexibility they have with the material they're focusing on is diminished.
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In other words, it requires more energy to focus, even if they're not getting calls and notifications.
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There's a subscript running in the brain, apparently, that's anticipating that this thing is going to reach for me.
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It's going to call me.
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So it's calling you even if it's not calling you, which is pretty cool.
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And so the way to increase focus and cognitive capacity is actually to just get the phone out of the room.
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That's a big part of it.
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Do some effortful learning bout, and it should feel like a fight.
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Keep in mind the friction you feel trying to learn something, that's adrenaline.
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Remember, how do we block learning?
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We block adrenaline, and it's downstream effects with propranolol.
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Being alert but calm or a little stressed and making errors through deliberate attempts to do something, not just throwaway errors.
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That's how you learn.
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Why?
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If I can reach out and grab this pen, my brain doesn't change.
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There's two kinds of practice.
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One is practicing doing things I already know how to do.
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There, you're aiming for 100 % performance, right?
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You're reinforcing what you already know how to do.
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Talk to a great dancer and they'll tell you they drill, drill, drill, drill the things they already know how to do.
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But when you're trying to learn the new language, the new emotional skill, the new physical skill, the new cognitive emotional skill.
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You need to make genuine attempts and you need to fail some of the time.
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And those failure signals are relayed to your cerebellum and your cerebellum propagates through networks that say change.
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So there's a set of conditions in the chapter on plasticity that say you need to be alert.
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So I talk about all the ways you can get alert, including pharmacology supplements and behavioral tools.
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Then you need to be focused.
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I talk about all the tools for focus, which you can devote to anything, not just learning.
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And then I talk about the conditions for plasticity.
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And you need to get this friction and these errors.
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And then you need to stop.
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You need to come back a day or two later, do it again.
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And then you need to make sure that you reinforce what you learned.
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Here's where AI is going to be a wonderful tool, already is a wonderful tool.
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The best way to learn is to not forget.
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Meaning if you test yourself mentally, or you could use any one of the LLMs, but I'll go into chat GPT and I'll just say,
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generate a short test of a graduate student at Stanford level, questions about neuroplasticity.
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And I go, oh, and I remember this, there's this one thing I don't remember.
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That's how you maintain and build knowledge over time.
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Self -testing, self -testing.
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People hear the word test, they think of external tester.
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You're the test taker, self -testing.
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That's a really interesting idea for this podcast episode, which we should definitely run.
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Should we generate a quiz?
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Yeah.
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So we can take the transcript and we can turn it into a test.
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Cool.
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Yeah.
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ChatGPT is great at doing this.
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You can change the difficulty and you can actually say, I'm a professor of neuroscience and I want a 15 % error rate on average.
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The study I love that really backs this up is
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that there've been a lot of studies of learning where they have students read the same passage one, two, three, or four times.
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And then they also have them highlight or take notes, or they just have them read it once and self -test.
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And they look six months and two years later.
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Reading it once, no notes, no highlighting and self -testing, you know, about a week later and looking up what you got,
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couldn't remember or got wrong led to much more stable learning over time.
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Awesome.
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Now this doesn't work so well for physical endeavors because there you have to like actually do the physical thing.
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You have to test yourself physically, but I love that set of experiments because it tells us everything we should be doing.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “The 15% Rule: How to Learn Faster” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: learn, test, error, learning, focus। इस वीडियो में शैडोइंग के लिए 79 वाक्य और 909 शब्द हैं। बोला गया हिस्सा 4:40 लंबा है। वक्ता तेज़ बोलता है, लगभग 195 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 85% 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 |
|---|---|---|
| drill संज्ञा | /dɹɪl/ | ड्रिल, बरमा |
| skill संज्ञा | /skɪl/ | कुशलता, कौशल |
| alert विशेषण | /əˈlɝt/ | सतर्क, सजग |
| difficulty संज्ञा | /ˈdɪfɪkəlti/ | कठिनाई, मुसीबत |
| generate क्रिया | /ˈd͡ʒɛn.ə.ɹeɪt/ | उपजाना |
| friction संज्ञा | /ˈfɹɪkʃən/ | घर्षण, रगड़ |
| adrenaline संज्ञा | /əˈdɹɛnəlɪn/ | एड्रेनालाईन |
| stable संज्ञा | /ˈsteɪ.bəl/ | गोष्ठ, अश्वालय |
| experiment संज्ञा | /ɪkˈspɛɹ.ə.mənt/ | प्रयोग, तजुर्बा |
| genuine विशेषण | /ˈd͡ʒɛn.juˌɪn/ | सच, वास्तविक |
| podcast संज्ञा | /ˈpɑdˌkæst/ | पॉडकास्ट, कोशसत्र |
| dancer संज्ञा | /ˈdænsəɹ/ | नर्तक, नचनिया |
| notification संज्ञा | /ˌnoʊtɪfɪˈkeɪʃn̩/ | अनुज्ञापन, ज्ञापन |
| deliberate विशेषण | /dɪˈlɪb.(ə.)ɹət/ | मंथन |
| quiz संज्ञा | /kwɪz/ | क्विज़, प्रश्नोत्तरी |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | अर्थ |
|---|---|
| come back क्रिया | वापस आना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- I'll tell you, you know what induces neuroplasticity?
- It's going to call me.
- Remember, how do we block learning?
- We block adrenaline, and it's downstream effects with propranolol.
- Should we generate a quiz?
ध्यान देने योग्य उच्चारण
वक्ता 18 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे you're, I'll, doesn't। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: friction /ˈfɹɪkʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, computational /ˌkɑmpjʊˈteɪʃənəl/, diminish /dɪˈmɪnɪʃ/
- लंबे शब्द — बलाघात सही रखें: difficulty /ˈdɪfɪkəlti/, adrenaline /əˈdɹɛnəlɪn/, experiment /ɪkˈspɛɹ.ə.mənt/, flexibility /ˌflɛksɪˈbɪlɪti/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
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: cognitive /ˈkɑɡ.nɪ.tɪv/, behavioral /bɪˈheɪvjəɹəl/, quiz /kwɪz/, strive /ˈstɹaɪv/, endeavor /ɛnˈdɛv.ɚ/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: physically /ˈfɪz.ɪ.kli/, quiz /kwɪz/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: skill /skɪl/, stable /ˈsteɪ.bəl/, strive /ˈstɹaɪv/, stimulate /ˈstɪm.jəˌleɪt/
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 drill, skill, alert 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।