Pratica di Shadowing: How To Rewire Your Brain | Andrew Huberman Motivation - Impara a parlare inglese con i video
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203 frasi
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I do believe, however, that the best work, our most creative and best work comes from a love of craft.
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But sometimes in order to find what you truly love, you have to be scared into setting off on a path to find it.
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so i think a lot of it is just having the
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the knowledge of self right what did the oracle say know
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thyself the knowledge of self to really think okay like what are my strengths do i like to learn
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if i'm interested in something do i have a voracious appetite maybe if you're a person with less energy.
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Maybe you're more reflective or you like to journal or you need more time to process.
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I think turning what often appear as weaknesses into strengths is really possible.
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And then I do think that we are all each endowed with some unique gift.
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I really believe in this.
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It's not mystical for me.
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I think that we all have some wiring of our brains that's very similar
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and we all have some unique wiring based on our genetics and our experience.
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And I just thought, I'm going to keep paying attention to what fills my body with energy.
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Well, in my case, it took a fear circumstance, fear of becoming a permanent failure to motivate immense change.
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And that was that circumstance.
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I do believe, however, that the best work, our most creative and best work comes from a love of craft.
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But sometimes in order to find what you truly love, you have to be scared into setting off on a path to find it.
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And yeah, and that goes for relationships too.
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Sometimes to find the right relationship or relationships, it could be friendships, romantic relationships, et cetera.
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One has to be like deathly afraid of having to remain in the relationship that you're in enough to leave.
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Neuroplasticity is actually a feature of the nervous system, the brain, throughout our entire lifespan.
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The rules change a little bit in terms of how you rewire your brain.
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But if the question is, can a person change?
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Can you learn new things?
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Can you unlearn certain patterns?
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Can you overcome traumas at any age?
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The answer is absolutely, categorically, yes.
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How?
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Well, it's very clear that as a child until about age 25, more or less, just passive experience will shape the brain for better or worse.
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After about age 25, and again, these are not strict cutoffs, we can change our brain,
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but what's required is a marked shift in the neurochemical environment under which something happens.
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So one of the reasons why any traumatic event will forever be remembered,
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although by the way, you can remove some of the emotional load of that.
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Trauma does not have to be traumatic forever, is because when we see or experience something very intense of a fearful nature,
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there's the release of certain what we call neuromodulators,
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things like epinephrine, adrenaline, and other neuromodulators that cause a state shift in our body and brain.
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And the nervous system recognizes this as unusual.
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And as a consequence, in the subsequent days, there's reordering of the connections so that the brain can prepare for that event should it happen again.
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This is why we have what's called one trial learning.
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You go to a certain location, something terrible happens there.
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You will forever associate that location with something terrible.
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But there are tools, therapy and other tools,
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that can allow the emotional load to be removed from that so that you could go to that location and feel calm, no fear whatsoever.
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The good news is you can also learn anything you want to learn, provided there's a shift in this neurochemical environment.
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This is why when we are very interested and focused on something, two of the main requirements for neuroplasticity,
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we have to be alert and we have to be focused.
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We can't learn passively as adults.
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We can't just play a lecture about AI and large language models or neuroscience in the room,
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and then the knowledge doesn't just sink in by osmosis.
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But if we pay attention and we're alert when we pay attention.
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There's a shift in the neurochemicals associated with that attention.
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What we call the catecholamines.
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It's three molecules, dopamine, epinephrine, and norepinephrine, all which cause an increase in alertness, all which cause an increase in focus,
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a tightening of our visual field and our auditory field.
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So like cones of attention is one way to think about it.
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And then it sets in motion a bunch of biological processes such that if we get adequate sleep that night, maybe the next night as well.
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There's reordering of neural connections so that that knowledge, that new experience is consolidated in your brain.
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You are forever changed as a consequence of that experience.
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So when we hear that.. the brain is constantly changing.
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Everything that we encounter changes our brain.
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That's not true.
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Why would the brain change unless it needed to?
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As a child, the brain is basically a template for change.
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It's trying to understand the environment and make predictions.
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And so that's true.
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Neuroplasticity is a cardinal feature of childhood and adolescence and the teen years.
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Just think about the music you listened to when you were a teen.
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No other music will ever have as much significance.
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And that's because as a teen, your body is flooded with hormones and neuromodulators.
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The amount of meaning that comes from now seemingly trivial events when you're a teenager or adolescent is immense.
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That song meant so much, and it's because of the neurochemical milieu it creates in you.
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But as an adult, it takes a stronger stimulus, as we say.
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If you wanted to become a tidy person, I would encourage you, here would be one, let's just say neuroscience -supported approach,
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would be to write out one page about what a tidy person you really are.
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You'll know that's a lie, right?
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And then to look at it and realize that in many ways, if you just replace tidy with, you know, messy at any location,
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it'd probably be the exact same story.
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And so what you're really talking about here is just a default that your nervous system is running.
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And if you were to just swap the words, would you feel differently or do differently? on the one hand you'd say,
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no, that's kind of trivial, but I bet you the practice of writing
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it out would forever interrupt your notion of like just going to set something down.
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You'd be like, ah, now you have something to kind of disrupt the habit.
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Cause so much of habit disruption that you'll look like, some people say, oh, you flick a,
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you know, rubber band on your wrist or something like that.
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There's nothing special about the rubber band.
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There's nothing special about the pain on your wrist or that you put a sticky note.
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We know sticky notes work for about one day.
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Why don't sticky notes work?
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Why don't reminders on the mirror work?
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Because they don't have enough salience.
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They're not new.
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They're not different.
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The nervous system only changes if something is new and different.
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So anyway, we could talk a lot about habit formation, but fear works, but so does disrupting the story.
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How do you disrupt the story?
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You essentially give the opposite story and you think, well, that's just lying to myself.
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But neurally, it makes sense because the nervous system, again, likes to be very economical, likes to do everything with the minimum amount of energetic expenditure.
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and to change anything requires attention and attention is expensive.
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Attention is expensive.
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And also I would say, as I'm kind of rambling all this, things are going very well for you.
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So you actually don't have any reason.
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Tidy enough, you have two choices.
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You can either start to be tidy now or you can be successful enough that you can hire some assistants.
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And I actually think, I say this in all seriousness, I think that one has to ask like,
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where is my attention and neural real estate best devoted.
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I think about this every day.
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I mean, we are living in a war of attention.
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I wake up in the morning and I can be a consumer or a creator.
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If I reach for my phone, I'm a consumer.
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If I go to my journal, I'm a creator.
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My advice to anyone who wants to be successful in any
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domain is to do things away from where you broadcast and then take it to that broadcast.
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I mean, take your real life to Instagram and be very cautious about taking Instagram to your real life.
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Does that make sense?
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If you look at successful people, they're doing things away from the platforms and putting them on the platforms.
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Goal setting and habit formation, fear setting is often one of the best tools.
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You spend some time, maybe five minutes or
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so thinking about all the terrible things that are going to happen if you don't actually accomplish your goals.
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Nobody likes to do this, but guess what?
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It turns out to be pretty darn effective.
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Really?
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I know.
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It's really frustrating that this is the case. But again,
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you know, that has a lot to do with the way that the human brain is wired and likes to rewire itself.
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Now, that said, it is important to envision goals.
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Visualizing goals in detail, writing them out, in some cases talking about them, although we can discuss that,
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why that might not be the best idea in every circumstance, can be very beneficial because it's hard to conceive something that you can't imagine.
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But I think when people hear that visualizing goals or visualizing outcomes is critical,
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we sometimes forget that we don't always know what the end goal is.
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Sometimes we have to break this up into milestones.
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This is where I think
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Rick Rubin, even though he's not a formally trained scientist, has drawn a lot of interest for his work on creativity,
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which is, you know, Rick is about largely, you know, sensing the kind of energetic pull of an idea
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and being able to explore that without too much self -judgment or filtering or thinking about how it's going to be received.
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In other words, that the metamorphosis that leads to great music, great poetry, great scientific discovery,
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podcasts, finance, companies that one is building, etc. is a series of iterations that occur on the time course of about a day.
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And so we can't always imagine the end or the end product as the outcome.
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This is why I said university is easy compared to other goals, because the end is a degree, right?
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So you pick up your diploma.
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Whereas in other areas, it's far more mysterious often.
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Now, visualization, I think, can be very powerful
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but perhaps what's more powerful is to learn the brain and body state that best serves the work you're going to do.
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So for instance, if I'm going to do some writing and right now I'm working on a book,
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it's largely done, but I'm writing some bonus chapters.
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Unless I'm hyper motivated to do that when I sit down and hyper focused,
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I'll spend two, three minutes just closing my eyes, focusing on my breathing.
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It's meditation of sorts, but what I tell myself is if I can't focus on my breathing for two or three minutes,
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how in the world am I going to focus on writing for two or three hours?
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That sort of thing.
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The other thing that I want to make sure I don't forget is I mentioned
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that telling people your goals oftentimes can be useful if it stimulates a little bit of fear like you have some accountability,
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but we also know that because of the affiliative nature of people,
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in particular people that support us, there is this danger, by definition,
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changing what you're doing in order to outdo somebody else or something else.
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And so you're morphing your creation in order to kind of overcome something.
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I was also exposed to this incredible world of DIY,
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like take your passion, take your circumstance and pick a craft and just document stuff.
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And so in many ways, like what happened at Embarcadero and what happened in skateboarding and, but the, what I saw was if you love something
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and you want to learn as much as possible about it and you love the culture around it,
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you do have to learn how to sort out the untoward elements.
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Don't get yourself into trouble, but you take that energy and I just took it to academics.
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You know, earlier you and I were talking about if you have, and I'm borrowing this phrase from one of my heroes,
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Martha Beck, who's a wonderful person and teacher, such wisdom, and she calls it an interest -based attention system.
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Some people might call it ADHD, but have you ever noticed that even people, and we know this from the scientific literature,
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people, kids, adults with ADHD, when they're so -called ADHD,
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when they are doing something they really love, they're like a laser they're not going to peel off that.
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Their attention is like level 11 out of 10.
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So I took that energy that I've always had in me for fish, for tropical birds, skateboarding, punk rock music, eventually it was biology.
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And I just went, okay, here are my chips.
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I'm all in, all in.
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But the goal has always been and remains to take what I learn and share it.
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Because the The real joy in doing anything, for me anyway, is the ability to share in that knowledge or in that experience.
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And so those early years were really choppy and really dangerous, you know, frankly.
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But then when I started a laboratory and decided, yeah, I'm gonna study human stress, let's go get VR of stressful circumstances.
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There's a quote about him that resonates a lot.
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And the quote I think is, you know, an early teacher of his said, Oliver will go far, provided he does not go too far.
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And so, you know, you have to be careful, right?
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These adventures, leaving school, you can't be haphazard about it.
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If you look at the broad arc, it's highly nonlinear, but there's a common thread through all of it, which is this desire to learn,
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curiosity, desire to share, intensity.
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And when I'm involved in any one thing, and I recommend that if people are involved in any one thing,
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if it's podcasting or sport or video games or math or AI or program, whatever it is, skateboarding, whatever it is,
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that you can't be haphazard in that world.
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Because forward progress, even if you change things over time, is the consequence of taking that inherent uniqueness that we each have
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and whatever level of intensity we have and making sure that you do take steps forward.
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And what I've learned is as a child, as an adolescent, And as an adult, there are all these traps along the way.
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There are all these shoots down to failure and destruction.
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And you have to be very, very thoughtful.
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And so you can't be reckless.
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As I've gotten older, I realized that, you know, the best things in life,
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success in particular, but also hard times are best shared with other people.
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And the best way to make friends really is twofold.
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A friend of mine once said this.
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He said, you know, people with interests are interesting.
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So if you're interested in things, you know, going and interacting with those things, even if they're within books, etc., have interests, genuine interests.
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Don't just learn things for learning's sake, but just have interests.
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And then the other is that if you are not the sort of person for whom,
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like, friendships are just pouring over you and people want your time, then be of service.
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You know, this notion of be the person who sends the good morning text.
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Now, if somebody never reciprocates, well then, okay, maybe you look elsewhere and send your energy elsewhere.
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But be the person who checks up on somebody, on a family member or friend on a regular basis.
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Be the person of service and you can volunteer, you can help people in any number of ways.
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Vocabolario e note di pronuncia per questa lezione
Questa lezione di conversazione si basa sul video “How To Rewire Your Brain”. Le parole che ritornano più spesso: brain, attention, learn. Questo video contiene 203 frasi e 2752 parole da ripetere con lo shadowing. Il parlato dura 15:53. Chi parla ha un ritmo naturale di circa 173 parole al minuto, vicino a una conversazione quotidiana. Il 85% delle parole rientra nelle 3.000 più comuni dell’inglese; conviene studiare le altre prima di iniziare.
Vocaboli chiave di questo video
15 parole del video che vale la pena imparare, con pronuncia e significato:
| Parola | Pronuncia | Significato |
|---|---|---|
| tidy aggettivo | /ˈtaɪ.di/ | ordinato, pulito |
| habit sostantivo | /ˈhæb.ɪt/ | abitudine, consuetudine |
| circumstance sostantivo | /ˈsɝ.kəmˌstæns/ | circostanza |
| wire sostantivo | /ˈwaɪɚ/ | filo, filo metallico |
| consequence sostantivo | /ˈkɑn.sɪ.kwəns/ | conseguenza |
| sticky aggettivo | /ˈstɪki/ | vischioso |
| disrupt verbo | /dɪsˈɹʌpt/ | disturbare |
| broadcast sostantivo | /ˈbɹɔːd(ˌ)kɑːst/ | trasmissione, emissione |
| friendship sostantivo | /ˈfɹɛn(d)ʃɪp/ | amicizia |
| outcome sostantivo | /ˈaʊtkʌm/ | risultato |
| alert aggettivo | /əˈlɝt/ | allerta, attento |
| overcome verbo | /ˌəʊ.vəˈkʌm/ | superare, sconfiggere |
| breathe verbo | /bɹiːð/ | respirare |
| differently avverbio | /ˈdɪf.ə.ɹənt.li/ | differentemente, diversamente |
| rubber sostantivo | /ˈɹʌbɚ/ | gomma |
I phrasal verb che sentirai
| Parola | Significato |
|---|---|
| pick up verbo | tirare su, sollevare |
| sit down verbo | sedersi, accomodarsi |
| sort out verbo | ricapitolare |
| write out verbo | appuntare, emettere |
Frasi da ripetere
Frasi brevi e complete del video che puoi riutilizzare nella conversazione di tutti i giorni:
- It's not mystical for me.
- Can you learn new things?
- Can you unlearn certain patterns?
- Can you overcome traumas at any age?
- How do you disrupt the story?
La grammatica di questo video
Le strutture che chi parla usa di più, con le parole esatte del video:
| Struttura | Nel video |
|---|---|
| Forma passiva be + participio passato — conta ciò che accade, non chi lo fa | be remembered · be removed · is consolidated |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | has drawn · have you ever noticed · I've always had |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | anyone who wants · person who sends · person who checks |
Pronuncia a cui fare attenzione
Chi parla usa 58 contrazioni e forme ridotte, come I'm, don't, you're. Pronunciale nella forma breve, così come le senti.
- I suoni “th”: breathe /bɹiːð/, thread /ˈθɹɛd/, mathematics /mæθ(.ə)ˈmæt.ɪks/, thoughtful /ˈθɔːtfəl/, deathly /ˈdɛθli/
- I suoni “sh” e “zh”: friendship /ˈfɹɛn(d)ʃɪp/, notion /ˈnoʊʃən/, unusual /ʌnˈjuːʒ(u)əl/, passion /ˈpæʃən/, essentially /ɪˈsɛnʃəli/
- Parole lunghe — attenzione all’accento: differently /ˈdɪf.ə.ɹənt.li/, intensity /ɪnˈtɛnsɪti/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/, adolescent /ˌæd.əˈlɛs.ənt/, unusual /ʌnˈjuːʒ(u)əl/
I suoni difficili per chi parla italiano:
- /h/ — va soffiata, non è muta: habit /ˈhæb.ɪt/, whereas /(h)wɛɹˈæz/, hire /ˈhaɪɹ/, whatsoever /ˌ(h)wʌtsoʊˈɛvɚ/, inherent /ɪnˈhɪəɹənt/
- Consonante finale — senza aggiungere una vocale dopo: habit /ˈhæb.ɪt/, circumstance /ˈsɝ.kəmˌstæns/, craft /ˈkɹæft/, consequence /ˈkɑn.sɪ.kwəns/, disrupt /dɪsˈɹʌpt/
- /æ/ — più aperta della “e”: habit /ˈhæb.ɪt/, circumstance /ˈsɝ.kəmˌstæns/, craft /ˈkɹæft/, podcast /ˈpɑdˌkæst/, traumatic /tɹɔˈmætɪk/
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 tidy, habit, circumstance.
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.