シャドーイング練習: A Simple Way to Break a Bad Habit | Judson Brewer | TED - YouTubeで英語スピーキングを学ぶ
C2
Reviewer Gopalco When I was first learning to meditate,
158 文
文が短すぎたり長すぎる場合は、Editをタップして調整してください。
1
Reviewer Gopalco When I was first learning to meditate,
2
the instruction was to simply pay attention to my breath,
3
and when my mind wandered, to bring it back.
4
It sounded simple enough, yet I'd sit on these silent retreats,
5
sweating through T-shirts in the middle of winter.
6
I take naps every chance I got because it was really hard work.
7
Actually, it was exhausting.
8
The instruction was simple enough,
9
but I was missing something really important.
10
So why is it so hard to pay attention?
11
Well, studies show that even when we're really trying to pay attention to something,
12
like maybe this talk, at some point about half of us will drift off into a daydream
13
or have this urge to check our Twitter feed.
14
So what's going on here?
15
It turns out that we're fighting one of the most evolutionarily conserved learning processes currently known in science,
16
one that's conserved back to the most basic nervous systems known to man.
17
This reward-based learning process is called positive and negative reinforcement and basically goes like this.
18
We see some food that looks good,
19
our brain says, calories, survival.
20
We eat the food, we taste it, it tastes good.
21
And especially with sugar, our bodies send a signal to our brain that says,
22
Remember what you're eating and where you found it.
23
We lay down this context-dependent memory and learn to repeat the process next time.
24
See food, eat food, feel good, repeat.
25
Trigger, behavior, reward.
26
Simple, right?
27
Well, after a while, our creative brains say, you know what?
28
You can use this for more than just remembering where food is.
29
Next time you feel bad,
30
why don't you try eating something good so you'll feel better?
31
We thank our brains for the great idea.
32
Try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad,
33
we feel better.
34
Same process, just a different trigger.
35
Instead of this hunger signal coming from our stomach,
36
this emotional signal feeling sad triggers that urge to eat.
37
Maybe in our teenage years,
38
we were a nerd at school,
39
and we see those rebel kids outside smoking,
40
and we think, hey, I want to be cool, so we start smoking.
41
The Marlboro Man wasn't a dork,
42
and that was no accident.
43
See cool, smoke to be cool,
44
feel good, repeat, trigger, behavior, reward.
45
And each time we do this,
46
we learn to repeat the process,
47
and it becomes a habit.
48
So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.
49
Now, with these same brain processes,
50
we've gone from learning to survive to literally killing ourselves with these habits.
51
Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.
52
So back to my breath.
53
What if instead of fighting our brains or trying to force ourselves to pay attention,
54
we instead tapped into this natural reward-based learning process, but added a twist.
55
What if instead we just got really curious about what was happening in our momentary experience?
56
I'll give you an example.
57
In my lab, we studied whether mindfulness training could help people quit smoking.
58
Now, just like trying to force myself to pay attention to my breath,
59
they could try to force themselves to quit smoking.
60
And the majority of them had tried this before and failed,
61
on average, six times.
62
Now, with mindfulness training, we dropped a bit about forcing and instead focused on being curious.
63
In fact, we even told them to smoke.
64
What?
65
Yeah, we said, go ahead and smoke,
66
just be really curious about what it's like when you do.
67
And what did they notice?
68
Well, here's an example from one of our smokers.
69
She said, mindful smoking smells like stinky cheese and tastes like chemicals.
70
Yuck!
71
Now, she knew cognitively that smoking was bad for her.
72
That's why she joined our program.
73
What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.
74
Now, she moved from knowledge to wisdom.
75
She moved from knowing in her head that smoking was bad for her to knowing it in her bones.
76
And the spell of smoking was broken.
77
She started to become disenchanted with her behavior.
78
Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective,
79
it understands on an intellectual level that we shouldn't smoke.
80
And it tries its hardest to help us change our behavior,
81
to help us stop smoking,
82
to help us stop eating that second,
83
that third, that fourth cookie.
84
We call this cognitive control.
85
We're using cognition to control our behavior.
86
Unfortunately, this is also the first part of our brain that goes offline when we get stressed out,
87
which isn't that helpful.
88
Now, we can all relate to this in our own experience.
89
We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired,
90
even though we know it's not going to be helpful.
91
We just can't help ourselves.
92
Now, when the prefrontal cortex goes offline,
93
we fall back into our old habits,
94
which is why this disenchantment is so important.
95
Seeing what we get from our habits helps us understand them in a deeper level,
96
to know it in our bones,
97
so we don't have to force ourselves to hold back or restrain ourselves from behavior.
98
We're just less interested in doing it in the first place.
99
And this is what mindfulness is all about,
100
seeing really clearly what we get when we get caught up in our behaviors,
101
becoming disenchanted on a visceral level,
102
and from this disenchanted stance, naturally letting go.
103
This isn't to say that,
104
poof, magically we quit smoking,
105
But over time, as we learn to see more and more clearly the results of our actions,
106
we let go of old habits and form new ones.
107
The paradox here is that mindfulness is just about being really interested
108
and getting close and personal with what's actually happening in our bodies and minds from moment to moment.
109
This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible.
110
And this willingness to turn toward our experience is supported by curiosity,
111
which is naturally rewarding.
112
What does curiosity feel like?
113
It feels good.
114
And what happens when we get curious?
115
We start to notice that cravings are simply made up of body sensations.
116
Oh, there's tightness, there's tension,
117
there's restlessness, and that these body sensations come and go.
118
These are bite-sized pieces of experiences that we can manage from moment to moment,
119
rather than getting clobbered by this huge,
120
scary craving that we choke on.
121
In other words, when we get curious,
122
we step out of our old fear-based reactive habit patterns,
123
and we step into being.
124
We become this inner scientist,
125
where we're eagerly awaiting that next data point.
126
Now, this might sound too simplistic to affect behavior,
127
but in one study, we found that mindfulness training twice as good as gold standard therapy at helping people quit smoking.
128
So it actually works.
129
And when we studied the brains of experienced meditators,
130
we found that parts of a neural network of self-referential processing called the default mode network were at play.
131
Now, one current hypothesis is
132
that a region of this network called the posterior cingulate cortex is activated not necessarily by craving itself,
133
but when we get caught up in it,
134
when we get sucked in and it takes us for a ride.
135
In contrast, when we let go,
136
step out of the process just by being curiously aware of what's happening,
137
this same brain region quiets down.
138
Now we're testing app and online-based mindfulness training programs that target these core mechanisms and,
139
ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking,
140
of stress-eating and other addictive behaviors.
141
Now, remember that bit about context-dependent memory?
142
We can deliver these tools to people's fingertips in the contexts that matter most.
143
So we can help them tap into their inherent capacity to be curiously aware,
144
right when that urge to smoke or stress eat or whatever arises.
145
So if you don't smoke or stress eat,
146
maybe the next time you feel this urge to check your email
147
when you're bored or you're trying to distract yourself from work,
148
or maybe to compulsively respond to that text message when you're driving,
149
See if you can tap into this natural capacity.
150
Just be curiously aware of what's happening in your body and mind in that moment.
151
It will just be another chance to perpetuate one of our endless and exhaustive habit loops.
152
Or step out of it.
153
Instead of see text message,
154
compulsively text back, feel a little bit better,
155
notice the urge, get curious,
156
feel the joy of letting go, and repeat.
157
Thank you.
158
Thank you.
アプリをダウンロード
話したすべての文をAIが採点
TRENDING
人気動画
このレッスンについて
このレッスンでは、TEDスピーカーのジャドソン・ブリューワー氏が、なぜ悪い習慣を断ち切るのが難しいのか、そしてそれを克服するためのシンプルかつ効果的な方法について解説します。人間が持つ「トリガー、行動、報酬」という報酬ベースの学習プロセスが、いかに喫煙や過食などの習慣を形成するかを具体例で学びます。さらに、脳と戦うのではなく、マインドフルネスと「好奇心」を通じて習慣の呪縛を解き放つ方法を、喫煙者への研究事例を交えて紹介します。この動画は、習慣形成のメカニズムを理解し、自己改善に応用するヒントを得ながら、以下のような語学学習を進めることができます:
- 語彙トピック: 習慣 (habit)、報酬 (reward)、トリガー (trigger)、マインドフルネス (mindfulness) など、心理学や脳科学に関連する専門用語。
- 文法パターン: 原因と結果を説明する表現、具体例を挙げる構成、提案やアドバイスを行う際の助動詞の活用。
- スピーキングの文脈: 科学的・抽象的なアイデアを論理的に説明する練習。TEDトークのようなプレゼンテーションで、自身の経験や考察を効果的に伝えるスキルを養えます。
重要な語彙とフレーズ
- to pay attention to ~ (～に注意を払う、集中する)
例: "The instruction was to simply pay attention to my breath." (指示は単に自分の呼吸に注意を払うことでした。)
- to drift off into a daydream (空想にふける、ぼんやりする)
例: "about half of us will drift off into a daydream" (私たちの約半数は空想にふけってしまいます。)
- evolutionarily-conserved learning process (進化的に保存された学習プロセス)
人間が共通して持つ、進化の過程で守られてきた学習の仕組み。
- trigger, behavior, reward (引き金、行動、報酬)
習慣形成の核となる３つの要素。引き金によって行動が誘発され、報酬が得られることでその行動が強化されます。
- to tap into ~ (～を活用する、～を利用する)
例: "we instead tapped into this natural, reward-based learning process" (私たちは代わりにこの自然な、報酬ベースの学習プロセスを利用しました。)
- to get curious about ~ (～について好奇心を持つ)
例: "we just got really curious about what was happening in our momentary experience?" (私たちはただ、その瞬間の経験で何が起こっているのかに本当に好奇心を持つだけでした。)
- to move from knowledge to wisdom (知識から知恵へと移行する)
単なる情報としての知識から、経験を通じて得られる深い洞察としての知恵に変わること。
この動画の練習のコツ
このTEDトークは、英語スピーキング練習と発音練習に非常に適しています。特に、複雑な概念を明確に説明するスキルを向上させたい方におすすめです。
- 話速とアクセント: スピーカーの話速は中程度で明瞭です。アメリカ英語の標準的なアクセントで話されているため、シャドーイングの練習に最適です。専門用語もはっきりと発音されており、正確な発音を学ぶ良い機会となります。
- トピックの難易度: 心理学や脳科学の学術的な内容ですが、スピーカーは分かりやすい言葉で解説しています。最初は内容理解に集中し、次に単語の発音や文のリズム、イントネーションを真似る練習を重ねましょう。
- IELTS対策にも: このような学術的・科学的なテーマは、IELTS対策のリーディングやリスニングセクションで頻出します。関連語彙や表現を習得することで、試験対策にも繋がります。また、複雑なアイデアを要約し、自分の意見を述べる英語の流暢さを高める実践的な練習にもなります。
- 効果的なシャドーイング:
- 内容を理解後、トランスクリプトを読みながら話者のポーズや強調を意識して音読。
- 次に、トランスクリプトを見ずに、話者の少し後を追うように声に出して真似します。
- 話者のイントネーション、リズム、感情の込め方まで真似ることで、より自然で表現豊かな英語スピーキング練習ができます。
シャドーイングとは？英語上達に効果的な理由
シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。