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One of the best ways to achieve our goals and better ourselves is to not just focus on the present, but the future.
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My name is Matt Abrahams, and I teach strategic communication at Stanford Graduate School of Business.
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Welcome to Think Fast, Talk Smart, the podcast.
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Today, I look forward to speaking with Hal Hirschfeld.
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Hal is a professor of marketing, behavioral decision-making, and psychology at UCLA's Anderson School of Management.
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He is the author of Your Future Self, How to Make Tomorrow Better Today.
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Hal, thanks for joining me.
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Hey, thanks so much, Matt.
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I'm excited to chat with you.
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I'm super excited as well.
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Should we get started?
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Let's do it.
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Excellent.
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Your most recent work focuses on our future selves.
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I'd love for you to describe what you mean by future selves
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and share with how thinking about our future selves can help us in the present.
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Sure.
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Yeah.
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So when I say future self, I really mean any version of us that exists at some later point in time.
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I mean, so look, that could be tomorrow.
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But for the most part, we're really talking about a self that's tied to some goal later on.
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So if I want to be healthy in five years so
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that I can continue to play roughly with my kids or whatever, that's a goal in five years.
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That's a future self in five years.
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But there's multiple selves along the way.
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Your question about how that relates to well-being now, the big idea is that if we can sort of tap into the feelings of our future selves,
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then we can do more that benefits them, which may make our lives easier now and later.
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So it's really the next step or the next several steps.
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And then we can think about that and make changes today that'll help us in the future.
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That's exactly right.
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And I think, you know, it needs to be said that some of those changes aren't necessarily easy.
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I mean, this, this falls into anything we talk about when we think about self-control, right?
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Um, I, I do like to consider how the changes we make now, especially in the self-control realm,
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um, they don't have to be just sacrifices now, right?
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There can be benefits to doing the, you know, quote unquote, harder thing right now.
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It's not just that it's like all pain now and then gain later.
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Right.
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I think that's a really poor framing.
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That's not going to get anybody to do the things that they say that they want to do.
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Right.
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Right.
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One of the ways you frame this whole discussion is time travel.
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And I love that idea.
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We have to think of time travel.
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And you mentioned now one of the mistakes we make in
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time travel is we feel like everything now is pain for the future game.
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Are there other mistakes that we make in this future forecasting time travel that you're talking about?
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Yeah, absolutely.
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Right.
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And so, I mean, probably we should just clarify when I say time travel, I really mean mental time travel.
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And of course, you know, I think that's obvious, right?
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I think it needs to be said because it's a weird concept.
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But yeah, there's a bunch of mistakes.
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You know, one mistake is that we almost fail to even consider the future.
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It's not like people don't know that it's coming, right?
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But like, you know, if pushed, there are many times when we may actually sort of ignore it to some degree.
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There are other times where we do consider it, or we tell ourselves that we're considering it, but we don't do it on a very deep level.
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Right.
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So procrastination is a great example of thinking about the future, but doing it at a very surface level.
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I tell myself, like, I will do my taxes next week.
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Next week keeps coming, and I haven't yet done them, and eventually I'm going to have to do them.
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And then there's another version of this mistake where we do think about the future, but we don't consider that our future interests may change.
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And we almost overly project our present-day feelings onto a future self in a way that's unfair to the future self.
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It's like the analogy is like getting a gift for a friend or partner that represents something we'd want, but not something they'd want,
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because we're not really thinking about them deeply.
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Right.
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So how do we avoid that?
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So I know I procrastinate at times.
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Many people listening are procrastinators.
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What's your advice on how to manage that
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and the other thing of not really considering the changes that happen to us in the future?
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You know, one of the first things to recognize, I would say, is that I think it's okay to actually think of our future selves as
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if they're different people from who we are now.
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You know, in my book, I talked to this guy, Tim Pickle, and he had this great thing he said to me, which is that, you know, if I don't want to do the thing now,
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there's no way that future me is going to want to do it.
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And in some ways you compound the pain by putting things off
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because procrastination by definition is not doing something and recognizing that you're harming yourself by not doing it.
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Right.
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So when I put off doing my taxes, when I put off cleaning up the desk area in our house, I'm picturing it right now.
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I know that I'm making life worse because it's getting harder
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and harder to do the thing I said I was going to do.
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And I'm making life more difficult for my future self.
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So it's like if I just do the thing now
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and then I can save my future self some pain and I can save myself some pain right now.
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And it's obviously it's like a lot easier said than done.
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Right.
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Right.
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But I do think that part of the solutions here are the recognition that the future self is another person.
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And it's hopefully someone who we should care about and feel some responsibility toward.
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You know, would I inflict pain on a loved one?
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Right.
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that future me is sort of like that loved one.
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I like that idea of seeing ourselves as not ourselves, but somebody else.
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I use this technique and recommend it to people when they have to watch recordings of themselves and then give feedback.
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It's much easier to imagine that somebody else and what feedback would you give that person versus yourself? And you're right.
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We would treat that person with kindness in a way that we might not ourselves.
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So I think that's a great idea and one that I can deploy a lot.
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I have found in my life that procrastination actually has a built-in incentive.
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It gives you an excuse, right?
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So when I put off preparing for a communication or a presentation I have, and then it doesn't go as well as I like, oh, the reason it didn't go well is I didn't prepare.
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So there's this built-in advantage that I have, and I have to get over that because part of that gets in my way as well.
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Yeah, and I think that concept of self-handicapping is so interesting.
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And I've done it to four presentations, you know?
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Right, right.
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Well, I know I should be practicing.
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I should be doing whatever.
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And it's like, it didn't go as well as I thought.
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Well, you know, I didn't give myself the best shot, so it's not on me, right?
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Right, exactly.
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And then I can attribute whatever, quote-unquote, failure to the situation and not to myself.
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And somehow that's an easier pill to swallow.
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That's right.
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Right?
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In some ways, it's the type of time traveling you're talking about, but in reverse.
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I'm saying, well, only if I would have.
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Yeah, that's interesting.
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Exactly.
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When it comes to getting in touch with our future selves, do people vary in their abilities to do this?
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I know when I was in college, in school, I studied with Phil Zimbardo, who was a guest on this show, and he studied time perspective, and people are oriented differently.
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Some people focus more on the past, present, or future.
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Is it temperament, experience? how can we get better in touch with ourselves?
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Yeah, I think it's so interesting that you brought up his work because it's closely related.
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You know, in my own work, we've found that people do differ in how connected, how emotionally invested they feel in their future selves.
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The way I think about it is, it's sort of like any other trait that we have.
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Some of the input is almost innate, if you will, like we're born a certain way.
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Some of the input though is our experiences.
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Who's modeling certain things for us and what do we sort of absorb over time, right?
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And so I think those things all do help explain the varying relationships that exist with future selves.
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Are there things we can do to get better in touch?
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So there's a couple of techniques that I really like.
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If we're thinking practically speaking,
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one technique that I particularly love is a conversation that you can create between your self now and your future self.
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So I love the exercise of writing a letter or an email
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or a note or whatever it is to your future self and then writing one back.
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When I do teaching, especially for adult learners, I often have people start by writing a letter to their past self.
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So I'll have them write a letter to themselves 10 years ago to almost grease the wheels, because it's a weird thing to do this.
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And I fully recognize, you know, this is slightly uncomfortable to have this, like you're stepping back, you're confronted with like,
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values and mistakes that I may have made and also things that I might be proud of.
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So I like to have people write a letter to their past self and then write a letter to their future selves, call it in five years or 10 years, and then do the reverse, write a letter back.
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Give me an example of what you might put in one of these letters.
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What are some of the mistakes you've made?
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What are some of the things that you're proud of?
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That's looking back, right?
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Moving forward, what do I want to accomplish?
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What are some of my goals?
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But not just that, what do I want my life to look like in 10 years?
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Because there's a danger in this exercise of being too anchored on the present, which is why I think it's really important to do the letter back.
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But part of what's really important here is to make it concrete, right?
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So what do I want that future self's life to look like?
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And then in the letter back, really talk about, okay, how are you spending your day days, you know, not a general, Oh, I'm happy.
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And things are good with my family.
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That's just too abstract.
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Like what does a day in the life look like, right?
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Of your future self in 10 years or 20 years or whatever, whatever time period we're talking about.
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The reason I think that's important is because we know
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that vividness is the type of thing that really provokes emotions and emotions are the things that drive behavior.
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And so if we, if we can just turn the dial up on a vivid perception of your future self,
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that can really help connect who you are now with who you will eventually become.
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So being very concrete and specific.
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I love this idea.
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I mean, obviously, as somebody who studies communication, of having communication with yourself.
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And I like the idea of writing to the future self and then imagine the future self writing back.
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And I can see how that one help separate me from my future self, but also can help me focus on what's important.
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I think you hit the nail on the head, right?
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Because I think, um, to some extent, this boils down to a conversation of, you know, there's urgency and there's importance, we know, this dichotomy, right?
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And it, you know, I think so often it's easy to get sucked into what's urgent, right?
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And we can just, we, we are really good at making exceptions for the day by day.
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I didn't get to the important things today, but you know, there was five fire drills, you know, five fires that I had to put out.
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But then those days add up over time.
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And then we look back and suddenly say, it's been months and I haven't done anything important.
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And so I think the conversation, the communication between current and future selves can help us really step back and focus on like, what are those important things?
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But then you have to do the extra work and say, all right, well, how can I specifically start doing those important things, right?
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And dedicating the time that's necessary to them, right?
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I certainly want to come back to this notion, because part of what you study is how do we set goals and achieve them?
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And I want to come back to that, because that is a goal.
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I love that we're having a conversation about the communication we have with ourselves.
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We so often on this podcast focus on the communication we have with others, and the communication we have with ourselves, as you're demonstrating, can be very helpful.
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I see a potential concern, though.
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What happens if I have this vision of my future self and I don't achieve it?
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Right.
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That to me could be disappointing and maybe make it so that I don't want to continue to have those aspirations.
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Have you looked at having those goals that don't come to fruition for whatever reason?
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I love this question.
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So, you know, from a reason, look, I'm a research scientist and I haven't, I should say, I have not examined that in, in like an empirical way.
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Right, right, right, right.
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Just let me give you an anecdote that I think is really interesting.
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Sure.
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So, Anne Napolitano, she's a author.
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She, she just wrote this book, Hello Beautiful.
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But I had come in contact with her a couple of years ago around one of her books called Dear Edwards.
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She had, she had written an op-ed in the New York Times.
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And in this op-ed, she talked about how starting at the age of 14, she would write a letter to her future self in 10 years.
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And she would hold that letter and carry it with her.
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And then she started this tradition of every 10 years, she would write a letter.
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She would read the letter she had written and then write a new letter.
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And one of the interesting things that came out from this exercise is realizing just how rare it was
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to have things work out the way that she wanted them to.
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And now obviously this is just an anecdote of one, right?
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But she talked about how she has this beautiful moment in this essay where she says when she was 34,
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nothing about her life was the way that she wanted it to be when she was 24.
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And yet she was so much happier than she had been.
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She said, oh, my God, my goals were so focused on externally relevant things and rather than like what I wanted.
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And so I think what's so nice about
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that example is it highlights how just because a goal doesn't work out the way you want it to work out,
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it doesn't mean that that's failure necessarily.
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Like I would almost think of that as growth or an opportunity for growth, right?
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And an opportunity to revisit those values of importance to call back to what you were saying earlier.
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Yeah, I think part of what it does is it highlights how the metrics we're using for success
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or what we want change over time.
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Yes.
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And highlighting that and becoming open to the fact
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that my future self might want things very different and assess things very differently.
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I certainly see that in my parents as they age.
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What's important to them has changed dramatically and what's important.
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And if I can remind myself of that, it can be helpful.
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Yeah.
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So let's tap into the other areas that you research in terms of decision making, goal setting, and motivation.
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What are things that your research and the research in your field share with us
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that can help us achieve some of these things that we aspire to in our future selves?
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What are things we can do?
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So we already talked about the letter writing exercise, which I think is really useful.
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Another strategy that I think is really important is a little bit different.
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And it recognizes that a lot of times when we have these sort of goal setting exercises, there's a tension between me now and me later, right?
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And the tension is that the person who has to do the hard work is me now.
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And the person who benefits is me later.
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And so one solution then is to try to figure out any way we can to make the sacrifice, quote unquote, of me now feel easier.
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so I love strategies that try to break things down
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so um you know we have work on what we call temporal reframing
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which sounds like a fancy term for basically like can I break something down in a smaller
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and smaller like time units right so it's not
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that I save 150 a month but I save five bucks a day it's not
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that I volunteer 12 hours a month but it's three hours a week or whatever it is
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anything I can do to make the pill easier to swallow right now.
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I'm not going to go on a 30 minute run.
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I'm going to go on a five minute walk and see if I can turn that into another five minutes.
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And I think, you know, there's something that's slightly like intuitive.
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There's very, it's very intuitive, right?
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But I think it's important to recognize that exercises
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that we can put into place that do make the sacrifice easier will be beneficial to us.
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So I also love along those lines, Katie Milkman has great work on temptation bundling.
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Can I pair the sort of painful thing with the pleasurable thing to make the painful thing easier?
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There's newer work by my colleague at UCLA, Allie Lieberman, on what's called tangential immersion.
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The idea there is you have to be specific about the match between the painful thing and the pleasurable thing.
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So, you know, she uses the example of brushing your teeth.
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You're supposed to do it for two minutes.
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A lot of people don't.
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And it's a really important thing because there's all sorts of other health benefits to doing this, right?
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And so she talks about, you know, if I pair brushing my teeth with like a really engaging movie, I'm going to stop brushing my teeth because the movie outweighs the teeth brushing.
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If I pair it with something that's like not that engaging, that's also not going to work. And
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so it's like trying to find the right level of engagement
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for the task can help me sort of maintain whatever the thing is that I'm trying to do.
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Right.
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So I think that's really relevant.
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Um, if you want to talk about other practical strategies, another one that I really like is trying to think about commitment devices that I can put into practice.
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I think a lot of, I think a lot of your listeners probably have, you know, heard of commitment devices, right?
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You know, but one of the things about commitment devices and what they are is they're putting guardrails on your future behavior.
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So you don't screw something up.
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Right.
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We've known for decades that they're really successful if they're adopted.
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Right.
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The hard thing is to try to get people to adopt them.
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So I'm working on this exact thing, this exact problem now with one of my PhD students, Megan Weber.
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One of the techniques we're using right now is to remind people
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that the obstacles they've faced in the past will be the same as the obstacles they'll face in the future.
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Right.
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So we'll ask people, think about the things that made it difficult for you to study
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or to finish your presentation or whatever before check off the list now
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which of these things do you think will be present in the future
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and i think people have this aha moment where they say
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oh yeah right right it's gonna be the same the future
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isn't somehow gonna be a magic time you know uh
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and then from there they're more likely to want to adopt commitment devices we're trying to see
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if this holds in like real world settings, right?
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But that's sort of cutting edge way to think about this.
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So I like that, again, it's doing what you said.
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It's that time travel.
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Take yourself from the present to the future and you have that aha moment.
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So a lot of this is framing.
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A lot of this is how can we pair what doesn't bother us as much with something that is more difficult.
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We've definitely talked to Katie and Su Chi Huang and others about how we do that kind of thing.
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This has been an awesome conversation.
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We end every one of these episodes with the same two questions and I come up with one unique for you.
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Are you willing to answer those questions?
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Let's do it.
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So I noticed like me, you wear a biometric ring and I'm fascinated by this as somebody who talks about our future self and our goals.
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Talk to me, not specifically necessarily about the ring,
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but what do you do in terms of knowing yourself today to help better in the future?
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This helps me know a little bit more about myself in terms of health.
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I'm curious.
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I mean, And it seems interesting to me that you do that.
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You've now opened up the floodgates, right?
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My wife has basically put a moratorium on me talking about, oh, my sleep score wasn't good last night.
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Right, right, right.
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So just specifically to the biometric ring, I think it's exactly what you said.
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I love the way that you can actually get a full picture of your data right now, right?
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And the reason I love that is because it goes back to something I said earlier, which is that I think it's really easy for us to make exceptions out of any one day
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or any one night or whatever it is.
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And part of the value of tracking your behavior is
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that you see how the different points in time connect to each other.
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Right.
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And you can see how, you know, I didn't, I didn't, I ate late last night.
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Like it's not just impacting me last night.
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It's impacting me over time.
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Right.
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Right.
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So, um, look, this is an area like outside of the ring.
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It's an area where I'm trying to improve, you know, like, so, you know, one thing I'm trying to do more of is, um, almost like a, an audit.
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Yeah.
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Every, I'm trying to do it more quarterly.
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Um, cause too often it's easy to, to not do it.
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Right.
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Um, you know, so I'm trying to do this at home.
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Right.
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Right like, how are things going?
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We have two little kids and it's like, you know how it is.
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There's all the different stressors that arise and let's do a check-in and see like, okay, how are things going?
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What could I be doing differently?
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I need to, I haven't done it yet.
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I need to do that professionally too.
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It's something I would love to do.
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And so I think that's a good goal to have.
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Well, and I'm sure you'll find lots of ways to support yourself in achieving that.
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I appreciate your candor there.
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You know, when I look at this, I am somebody who is a big fan of reflection.
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And in order to reflect, you need data and you need information.
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And you also need your feelings as well.
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And things like biometric rings and other things, give data that can then help you inform the decisions you make.
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And so I find it useful and I appreciate you sharing.
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Question number two, who is a communicator that you admire and why?
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okay I'll give you I'll give you one this is on the academic side sure
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so Wendy de la Rosa she's a professor at Wharton a relatively new professor
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and she has become I think one of the go-to experts
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in figuring out how to communicate information to get people to
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change their decisions for the better specifically people who are on the lower income end of the spectrum
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um and i think she has really brilliant insights into how best to communicate
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so i'll give you just one quick example and this is a project
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that i'm on but this is wendy is the the leader of this um
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you know millions of people apply for government benefits sorry there's
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millions of people who don't apply for government benefits who are eligible for them
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and you start wondering why don't they apply or
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when do they drop off the application process
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and in one of our this one project she realized
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that the way
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that benefit applications ask people to report their income is often not congruent with the way
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that people earn income
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so they say how much money do you make per year well many people are hourly employees
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and if you get that question and you're worried that
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if I don't answer it right I'll get kicked out what
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you do is you you bury your head in the and you drop off, right?
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And so she started saying, okay, how do you make your money?
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Is it hourly or are you salaried?
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Now let me ask the question.
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And I think what's so nice about this from a communication standpoint is
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that she is doing the perspective taking of how would someone understand this information?
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How would it be received by them?
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Let me ask a question in a way that matches that.
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And then what you're finding is that people are more likely to go through the application, which to me is just a great example of the big picture of communication.
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Thanks for sharing Wendy's work.
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It's really fascinating.
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She's actually a GSB alum.
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That's right.
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And we very much appreciate the work she does.
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Yeah.
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Let me ask my final question, question three.
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What are the first three ingredients that go into a successful communication recipe?
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Perspective taking, clarity, and simplicity.
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We just talked about perspective taking, very clear.
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You've been very clear throughout our conversation.
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Talk to me about simplicity.
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I think it's so easy to make ideas overly complex from a good intention perspective, right?
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We think, oh, my audience needs all the information out there.
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That's how they'll make the best decision.
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That's how they'll fully get the big picture.
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And the irony is that in doing so, we may lose a lot more folks than we would if we were to just keep things succinct, right?
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Right.
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You know, when I was in, sorry, when I was in grad school,
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one of the older grad students was a guy named Danny Oppenheimer.
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Danny is now a professor at Carnegie Mellon.
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And he had done this great work on this really sort of ironic finding
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that more complicated language actually makes you sound less intelligent.
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but people, especially undergrads, think that if I make something sound lofty and big and use multi-syllabic words, I'm going to impress my audience.
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And the irony is that the exact opposite happens.
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And I think it's so true with any form of communication.
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By the way, I do a lot of work with financial advisors and I find that from the best place,
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they want to try to give all the information possible to their clients.
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And that just ends up turning the clients off.
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So it's trying to keep it simple.
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Yeah.
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The notion of just focusing on the bottom line.
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And when we had Dan Pink on as a guest, he said, just talk like a human.
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You don't need to impress.
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You don't need to use good words.
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Just talk like a human.
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And Hal, you've done a great job of talking like a human, keeping things simple and clear.
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I really appreciate having you on.
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The idea of having
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conversations with our future selves to better our current selves is one
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that I personally am going to reflect on and work on.
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And I encourage everybody listening.
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Thank you for your time.
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Thanks, Matt.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione di livello C1 si basa sul video “Future You: Unconventional Ways in which Your Future Self Benefits You”. Questo video contiene 401 frasi e 4923 parole da ripetere con lo shadowing. Il parlato dura 26:26. Chi parla va veloce, circa 186 parole al minuto: aspettati suoni legati e ridotti. Il 87% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare. 63 delle sue 401 frasi sono domande: un buon esercizio per l’intonazione interrogativa e le risposte brevi.
Vocaboli chiave di questo video
Le 15 parole più avanzate del video, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| procrastination sostantivo | /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/ | procrastinazione |
| anecdote sostantivo | /ˈæn.ɪkˌdəʊt/ | aneddoto |
| intuitive aggettivo | /ɪnˈtjuːɪtɪv/ | intuitivo |
| obstacle sostantivo | /ˈɑbstəkəl/ | ostacolo, inciampo |
| simplicity sostantivo | /sɪmˈplɪsɪti/ | semplicità |
| irony sostantivo | /ˈaɪ.ɚ.ni/ | ironia, paradosso |
| swallow verbo | /ˈswɑ.loʊ/ | inghiottire, ingerire |
| impress verbo | /ɪmˈpɹɛs/ | impressionare |
| pill sostantivo | /pɪl/ | pillola, compressa |
| aspire verbo | /əˈspaɪɚ/ | aspirare |
| dichotomy sostantivo | /daɪˈkɑtəmi/ | dicotomia |
| floodgate sostantivo | /ˈflʌdˌɡeɪt/ | paratoia, chiusa |
| fruition sostantivo | /fɹuˈɪʃən/ | realizzazione |
| guardrail sostantivo | /ˈɡɑɹdˌɹeɪl/ | guardrail, barriera di protezione |
| immersion sostantivo | /ɪˈmɝʒən/ | immersione |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| drop off verbo | addormentarsi, appisolarsi |
| figure out verbo | scoprire, rendersi conto |
| bring up verbo | menzionare, nominare |
| clean up verbo | ripulire |
| come up with verbo | ideare, escogitare |
| end up verbo | andare a finire, finire |
| get over verbo | superare, vincere |
| go through verbo | attraversare |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- What are some of the mistakes you've made?
- What are some of the things that you're proud of?
- Moving forward, what do I want to accomplish?
- What are some of my goals?
- What are things we can do?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | have found · I've done · we've found |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | someone who we · present, which is · somebody who studies |
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | be said · are oriented · be received |
Pronuncia a cui fare attenzione
Chi parla usa 107 contrazioni e forme ridotte, come I'm, don't, you're. Pronunciale nella forma breve, così come le senti.
- I suoni “sh” e “zh”: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, pleasurable /ˈplɛʒəɹəbəl/, aspiration /ˌæspəˈɹeɪʃən/, fruition /fɹuˈɪʃən/, immersion /ɪˈmɝʒən/
- Parole lunghe — attenzione all’accento: biometric /ˌbaɪ.oʊˈmɛt.ɹɪk/, procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, pleasurable /ˈplɛʒəɹəbəl/, intuitive /ɪnˈtjuːɪtɪv/, simplicity /sɪmˈplɪsɪti/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: handicap /ˈhændikæp/, behavioral /bɪˈheɪvjəɹəl/
- Consonante finale — senza aggiungere una vocale dopo: biometric /ˌbaɪ.oʊˈmɛt.ɹɪk/, anecdote /ˈæn.ɪkˌdəʊt/, fascinate /ˈfæsɪneɪt/, intuitive /ɪnˈtjuːɪtɪv/, impress /ɪmˈpɹɛs/
- /æ/ — più aperta della “e”: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, anecdote /ˈæn.ɪkˌdəʊt/, fascinate /ˈfæsɪneɪt/, aspiration /ˌæspəˈɹeɪʃən/, candor /ˈkæn.də(ɹ)/
Come esercitarsi con questo video
- Ascolta tutto il video una volta senza parlare e annota le parole che non conosci.
- Inizia a velocità 0,75×, fai shadowing frase per frase e torna alla velocità normale quando diventa facile.
- Registrati e confronta con l’originale, facendo attenzione a parole come procrastination, anecdote, intuitive.
Cos'è la tecnica dello Shadowing?
Shadowing è una tecnica di apprendimento delle lingue supportata da studi scientifici, originariamente sviluppata per la formazione dei traduttori professionisti e resa popolare dal poliglotta Dr. Alexander Arguelles. Il metodo è semplice ma potente: ascolti un audio in inglese di madrelingua e lo ripeti immediatamente ad alta voce — come un'ombra che segue il parlante con un ritardo di solo 1–2 secondi. A differenza dell'ascolto passivo o degli esercizi di grammatica, lo shadowing costringe il tuo cervello e i muscoli della bocca a elaborare e riprodurre simultaneamente i modelli di discorso reale. La ricerca dimostra che migliora significativamente la precisione della pronuncia, l'intonazione, il ritmo, il discorso connesso, la comprensione dell'ascolto e la fluidità del parlato — rendendolo uno dei metodi più efficaci per la preparazione alla prova di speaking dell'IELTS e per la comunicazione reale in inglese.