Pratica di Shadowing: Why you procrastinate even when it feels bad - Impara a parlare inglese con i video
Creazione lezione...
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procrastination.
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Procrastination.
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Procrastination.
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Procrastination.
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So you're procrastinating.
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I've been violated by procrastination my entire life.
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We don't necessarily choose to procrastinate, yet it happens.
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So why do we unintentionally give ourselves this pain?
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Once upon a time, our human ancestors focused solely on immediate survival needs.
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In those times, quick action and immediate rewards were crucial for survival, whether hunting for food or escaping predators.
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Consequently, our brains evolved to prioritize immediate rewards, a trait essential for survival in that environment.
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The prefrontal cortex responsible for planning and impulse control often conflicts with the limbic system, which governs emotions and immediate reactions.
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Hi, I'm John, I graduated college in one year, traveled the world, and this is my video series on peak performance and transformation.
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So that means we are wired to procrastinate
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because of this ongoing war with our limbic system
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and our prefrontal cortex And it's just these two parts wrestling with one another.
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So What what do we do?
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So the rational decision maker will make the rational decision to do something productive
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But the monkey doesn't like that plan so he actually takes the wheel and he says Actually,
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let's read the entire Wikipedia page of the Nancy Kerrigan Tanya Harding scandal because I just remember that that happened
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is the limbic system.
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So this is a more primitive part of your brain
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that wants to watch another episode of Gossip Girl before you start studying.
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When I say friction, I mean limbic friction.
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Your limbic system is always in this dialogue with your forebrain.
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And limbic friction goes two ways.
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Limbic friction can be you're tired and you don't want to do something, and so you have to motivate to do it, energize yourself to do it,
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and you have to calm yourself in order to lean forward into action in order to do that thing.
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The hot system is the limbic system in the brain, and it is reflexive, immediate, emotional.
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So in order to slow that hot system, you have to activate the cool system, the prefrontal cortex.
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So you might be thinking, that's great, John, but how do we overcome this?
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Bridging the monkey, brain, and the modern world?
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Well, there are a few ways that we can do this.
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Well, first we have to understand the human behavior loop, which as humans, we behave in a very automated way.
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It's why auto-suggestion and cues and triggers can be so prevalent in shaping our behavior and actions.
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When there is a trigger, we get cued into a thought.
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And with that thought comes an emotion.
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And this emotion is either negative or positive.
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And so you might be fascinated by this, but there are deep-seated psychological reasons in why we procrastinate and a way for us to avoid some of those negative emotions.
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And unintentionally, by avoiding those temporary negative emotions, we actually create more problems in the long run.
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Now this brings us to an interesting thought that we procrastinate because we are attempting to regulate our mood, our emotions.
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The psychologists started playing with what Skinner put together and realized
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that well it wasn't just the cue and the reward that shaped people's behavior.
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Also our thoughts and moods and emotions, our beliefs, kind of our internal states, shape behavior too.
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Believe it or not procrastination has nothing to do with your work.
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Procrastination is a form of stress relief.
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There's a trigger, and in the case of procrastination, the trigger's always stress.
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Then there's a pattern you repeat, and in the case of procrastination, it is to avoid doing something.
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And then there's a reward.
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You get a little stress relief.
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In 1970, researchers conducted the famous Stanford Marshmallow Experiment on Delayed Gratification, led by psychologist Walter Mischel.
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What they found was fascinating and frightening.
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A child was offered a choice between one small but immediate reward or two small rewards, if they waited a period of time.
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If they did not eat the marshmallow within 15 minutes, they received another one or a pretzel stick.
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Follow-up research found that the more temperate types had higher SAT scores as teens.
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And later, an ongoing study of 1,000 random New Zealanders from birth to their 30s yielded even stronger findings.
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self-control or lack of it almost perfectly predicted their future prosperity one way to
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exemplify this is this lovely graph where you can see
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that short-term gain leads to long-term pain that's a problem for future homer man i don't envy that guy
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and short-term pain leads to long-term gain which is delayed gratification
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but there is a way where we can trick our brain into getting short-term gains
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and also long-term gains
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which touches on getting the dopamine for pursuing long-term goals once
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you start to link the cue to the reward they realized they could shape pretty much any kind of action.
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This idea of a cue, routine, and a reward.
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Our primal parts, the limbic system, wants to have those instant gratification dopamine hits, which dopamine is released when we anticipate or receive a reward,
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creating feelings of pleasure and satisfaction.
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This reward system evolved to reinforce behaviors that were beneficial to survival,
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such as finding food and extracurricular activities and making more of ourselves.
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Oh, help me.
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I'll explain to you afterwards.
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Tasks that offer instant gratification, like checking social media, can be more appealing than those with delayed rewards,
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like completing a work project.
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So how can we overcome procrastination?
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You want to put yourself in a state that's worse than
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or harder than the state that you're in or do something quote-unquote more painful.
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You need to put your body and mind into a state of discomfort quickly.
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I mean literally thinking about what would be worse than being in this state.
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Again without causing yourself tissue or psychological damage.
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What would be worse?
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Cold water would be worse for many people.
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Very cold water.
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So the key is to figure out something that, for lack of a better way to put it, really sucks.
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Really sucks and yet is safe.
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And by doing that you steepen the trough, you steepen the slope of the trough, which we know brings you back to your baseline level of dopamine more quickly.
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I'm such an idiot.
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This is the dumbest thing I've ever done.
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Alright, okay, here we go.
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What the fuck?
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Bitch.
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Alright, it's cool.
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No, it's cool.
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Everything's fine.
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This is normal.
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I hate my life.
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What we just demonstrated here is that you put your body in an adverse state, which then tells your brain, oh crap, we experienced a good amount of pain,
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which then now the baseline of doing a task or a project
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or the thing that you're avoiding and procrastinating on is way easier than what it was before.
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So every task requires activation energy no matter what it is.
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If you were doom scrolling on social media, all of a sudden you do a cold shower, you've now reduced the activation energy needed in order to do the first task.
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As an example, if you do 100 pushups versus doing one pushup, you would need a lot of activation energy to do 100 pushups or very little to just do one pushup.
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As humans, we love the path of least resistance, which means that we need to reduce the activation energy that's needed.
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Make tasks easier to start because when we start it builds momentum
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and when we build momentum it then leads to inspiration
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and motivation and then there's a cycle which is interdependent on one another.
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So most people think
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that in order to take action on something we need to be motivated to do it
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and motivation comes from some sort of emotional inspiration.
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First we're inspired to take action, we have this strong reason to do it and that generates the motivation we need to take action on the thing.
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But action isn't It's not just the effect of motivation, it's also the cause of it.
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Inspiration, motivation, action is not a linear sequence.
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It's an endless loop and you can start wherever you want to start.
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We know based on research that if we can get you to start, 80% of you are going to keep going.
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Give yourself less time to complete a task and you'll likely finish it faster.
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Work expands to fill the time available for its completion.
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And so when you artificially give yourself these constraints, these time constraints, your supply and demand on your time,
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you will then do the task in a more expedited way than, oh, I'm going to give myself eight hours to do this.
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Well, you will then use all eight hours versus, oh, two hours.
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Maybe you don't get it done, but at least you completed 80% within those two hours, and then you just finalize the remaining details.
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And so whatever time we allot to ourselves is what we will fill it up with.
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When a normal student writes a paper, they might spread the work out a little like this.
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And I would want to do that, but then actually the paper would come along and then I would kind of do this.
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With Parkinson's law, deadlines in schools work.
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When a professor gives you a deadline that says do it tonight, you can do it tonight.
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How do you artificially create this with yourself?
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So accountability mechanisms and rewards can significantly reduce procrastination.
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Let's say you have a big project you have to complete, but you know that in a way you don't want to do it.
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Well, you could also get accountability from another friend.
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This actually works better if it's somebody that you don't like.
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So if you tell them, them, hey, I'll give you $100 by this time if I don't do the thing.
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Your likelihood of doing that action is going to skyrocket.
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You will actually work harder to not give them the money.
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To explain the human behavior loop, each time we have a trigger or a cue, we then have a thought.
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And this thought then goes to an emotion, which then activates biological mechanisms in our body that's like, oh, do we do this?
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It's most of the time, if we procrastinate, we freeze.
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We don't want to do think?
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Why do we freeze and why do we fight or flight?
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You're not a procrastinator.
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You have a habit of procrastinating.
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Big difference.
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And so if you're inspired by a trigger or a cue, you will then get positive thoughts and emotions,
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which then those positive thoughts and emotions will lead you to take action, which is your response.
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And then this action will then lead to inspiration, which will lead to motivation, and then will lead to more action, inspiration, motivation, action, inspiration, motivation, action.
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And so what we want to do is we want to end up in this loop, not the loop of freeze, fight or flight, where we are paralyzed by action.
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And then when we do this, we also want to reward our limbic brain, our monkey side of ourselves that lives in this modern world.
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I eat chocolate after I complete my tasks, or whenever I accomplish something.
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It's like, oh, I reward my brain and saying, oh, hey, you did this, here's your reward.
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And now we understand how it works, you can then assess to yourself, where am I on this lovely map of behavior,
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oops, of resisting to do the action?
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Am I paralyzed because I am in freeze mode, fight or flight mode?
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And how can I get myself out of my freeze mode and fight or flight mode?
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And then how do I also get out of my comfort zone so that I'm in the growth zone?
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Please share this video to tell the algorithm to push my face in front of more people so it helps them out, helps me out, and it helps you out.
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All right, now go negotiate with your monkey to be more productive.
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Che cosa imparerai in questa lezione
In questa lezione, esplorerai il tema della procrastinazione attraverso un video informativo, migliorando la tua comprensione dell'inglese e praticando la tecnica del shadowing. Analizzerai come il cervello funziona, le dinamiche tra il sistema limbico e il cortex prefrontale, e scoprirai strategie per superare la procrastinazione. È un'occasione perfetta per imparare l'inglese con i video, combinando apprendimento linguistico e conoscenze psicologiche.
Parole e frasi chiave
- Procrastination: Ritardo nel fare qualcosa, tipicamente a causa di una disinclinazione verso l'attività.
- Limbic system: Sistema cerebrale responsabile delle emozioni e delle reazioni immediate.
- Prefrontal cortex: Area del cervello coinvolta nel planning e nel controllo degli impulsi.
- Hot system: Termine usato per descrivere il sistema limbico, reattivo e emotivo.
- Cool system: Riferimento al cortex prefrontale, logico e deliberativo.
- Mood regulation: Gestione delle emozioni per mantenere un equilibrio psicologico.
Consigli per la pratica con il shadowing
Il video ha un tono conversazionale e una velocità media, ideale per esercitarti con il shadow speech. Ecco come procedere: prima, ascolta il video intero per capire il contesto. Poi, riproduci brevi frasi (5-10 secondi) e ripetile immediatamente, cercando di imitare l'intonazione e la pronuncia. Focus sulla differenza tra "hot system" e "cool system" per esercitare la pronuncia di parole con "h" e "c". Usa un shadowing site per registrare te stesso e confrontarti con l'originale: questo aiuterà a migliorare la pronuncia inglese in modo concreto. Ricorda che il shadowspeak funziona meglio se pratici quotidianamente, anche per 10-15 minuti. Osserva come l'autore usa pause e enfasi per rendere il discorso più chiaro, e prova a ripetere queste tecniche nel tuo parlato. Con la pratica, noterai che la tua capacità di seguire e riprodurre l'inglese fluido migliorerà notevolmente!
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 | I've been violated · are wired · might be fascinated |
| Frasi relative who / which + frase — un’informazione in più su una persona o una cosa | gain which is · resistance, which means · cycle which is |
| Present perfect have/has + participio passato — un’azione passata che conta ancora adesso | I've been violated · I've ever done · you've now reduced |
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.