シャドーイング練習: I Studied Neuroscience For A Year, Here's All You Need To Know - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

各モードは全画面の練習ルームで開きます。

220 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。

I spent the last year studying neuroscience because I was tired of quitting every single habit that I started.

Then I tested every single thing that I found on myself.

And I found out the real reason I kept quitting wasn't motivation, willpower, discipline, or laziness.

It's something that almost nobody talks about.

In this notebook, I have pages and pages of protocols, tests, and results I've been collecting over the past year.

Half of it did nothing, but the other half I still do every day.

So in this video, I'm breaking down every single discovery that I made, which popular discipline advice works versus is a complete scam.

The one thing that I learned that changed my life more in one week than the whole 11 months before.

So let's start with the one concept

that everything else in this notebook is built on because none of the other discoveries make sense without this one.

It's called predictive processing and once you understand it you'll never think about discipline the same way again.

So think about the last habit that you tried to build.

Maybe it was going to the gym or journaling or meditating.

Every single habit no matter what it is comes with a certain amount of resistance.

That resistance shows up as procrastination, which is like putting off doing the habit all day, or negotiation, which is that voice in your head that's like, you don't have to do it today, why don't you do it tomorrow?

So every single habit generates a certain amount of resistance.

Now I used to think that my laziness was generating my resistance.

My laziness was making me want to procrastinate or negotiate, that I just needed to try harder and lock in.

But now that I've studied the psychology of the brain, I've realized that it's actually more complicated than that.

See, that resistance is being generated by something very specific.

And once you understand what it is, you're going to know exactly how to make discipline feel effortless.

That's what this whole video is about.

So what's actually creating the resistance that you feel before doing a habit?

This is where predictive processing comes in.

Basically, before you even like think about doing the habit, your brain has already run a quick background check on you using every past experience it has on file.

And it's already decided how much resistance to hand you before you even move.

That background check is basically three questions.

Can I actually do this?

Will I follow through?

And is this the kind of thing that I even do?

Your brain answers all three questions instantly using your history, not your intentions or goals.

And whatever it decides becomes the resistance that you feel.

If your history says, yes, I can do this.

I will follow through.

This is the kind of thing that I do.

Your brain doesn't give you a lot of resistance.

So the habit feels But if your history says, no, I can't do this because I've tried to build the habit before and failed every time,

your brain piles on a whole bunch of extra resistance before you've even started moving.

This is the difference between acting with or against your self-belief.

You are never just doing the habit.

You're doing the habit plus whatever resistance your brain has decided

to add based on a prediction it made about you before you even walked into the room.

But the good news is, predictions can change when the evidence that it uses changes, which means the resistance can change too.

That's exactly what the rest of this video is about.

How to build new, better proof so your brain starts predicting a different version of you.

So now we know your resistance is created by how much your brain believes that you can actually do the habit.

So the next question is simple.

What is that belief actually made of and how do you change it?

So there's a concept in psychology called your self-concept.

It's just your brain's file on who it believes you are.

Think of it like a folder your brain pulls up every single time you're about to do something.

And that file is made up of two things.

What you believe about yourself, which is your beliefs, and what you actually do, which is your behaviors.

Not one or the other, but both together.

And the reason that it's both is because they both feed each other.

What you do changes what you believe about yourself

and what you believe about yourself determines the amount of resistance

which changes what you do now here's how those two things work together

because this part is what ties everything back to resistance the amount of resistance you feel directly controls how easy

or hard a behavior is to do low resistance the behavior is easy

so you're more likely to do it high resistance

and the behavior is hard so you're less likely to do it

and here's where the loop closes whether you did the habit

or skipped it your brain files

that as evidence you did it that's evidence you're capable you skipped it that's evidence you're not

and that new evidence updates your belief about yourself and

that belief is exactly what sets your resistance the next time

so it's a full circle belief sets resistance resistance decides whether you do the habit what you do becomes evidence

and evidence resets the belief this is exactly why the loop can trap you in place if your belief is low

resistance is high so then you're more likely to skip the habit

which becomes more evidence that you can't do it

which keeps the belief low it's the same loop just running in the wrong direction over

and over and this loop is why some people stay stuck for years

but it's also the cheat code

which you'll see why in a second see most people think that becoming your dream self is just a mindset thing.

Like if you just believe in yourself enough or get motivated enough or manifest, you'll eventually turn into her.

But that's not actually true.

Your dream self isn't just someone with different beliefs, she's also someone who does different things.

She wakes up earlier, she follows through on stuff that your current self would talk herself out of.

So the gap between who you are now and who you want to be isn't just one gap, it's two gaps, a belief gap and a behavior gap held together by that same loop that we just talked about.

So how do you actually close both gaps as fast as possible?

Well this is something that I talk about in my book and it's called the proof bridge.

So picture a number line.

Zero is where you're at right now and 100 is where your dream self is.

Now you don't jump from zero to 100 like most people online tell you to do.

You move one block at a time and every block does two things at once.

It's a real action that you took so a behavior that's closer to your dream self,

and it's a piece of evidence that your brain uses to update its belief about what it thinks you're capable of.

And once that belief updates, your resistance drops, because now your brain believes it's something that you actually do, not just something you're trying to do.

That's why one single block can close both gaps at the same time.

You did the behavior and your belief moved with it.

So that's the loop.

One real action becomes one piece of evidence that evidence updates your belief

and your resistance drops because of it it's simple right do the thing get the block

and move down the line towards your dream self except it's not quite

that simple because here's something

that i didn't tell you yet not every block is actually worth the same amount

because sometimes an action can count for way more than one block on

that line and other times that same action doesn't even count for one whole point

100

and the reason why comes down to something happening in your brain the second after you do an action

101

that you don't even realize is happening

102

and that's exactly what we're getting into next so we just established

103

that the gap between who you are right now

104

and your dream self is closed by one proof block at a time moving down

105

that number line from zero to 100

106

but like i said before not every single proof block is worth the same amount

107

and this is where emotional memory tagging comes in.

108

See, your brain doesn't just log what you did.

109

It logs what you did, plus how you felt about it right after.

110

That feeling becomes part of the file and it directly controls how many proof block points that that action is worth.

111

So two people can do the exact identical action, same workout, same effort, everything,

112

and walk away with completely different amounts of progress on the number line purely based on the meaning

113

that they attach to it.

114

So what do I mean by this?

115

So let's say like a part of your dream self is somebody who's like super fit, super active, right?

116

So one of the actions to build towards that is like going to the gym.

117

So let's say going to the gym, you know, on a day is worth one point to build towards that dream self.

118

If you do it and after you work out, you think that doesn't really count, you know, it was an easy workout, your brain barely registers it.

119

The behavior happened, you did it, but the block barely counts.

120

Maybe it's like a fraction of a point like maybe 0.25 of a point versus the whole one point

121

but if you do the same action going to the gym

122

and you say after you do the workout I said I was going to go to the gym today

123

and I went to the gym this proves

124

that I am becoming my dream self

125

and really feel it your brain follows it as strong evidence

126

and that same action can be worth maybe two to three points on the line just

127

because of how you emotionally tagged it in your brain so the same behavior and same effort in the workout

128

but completely different distance covered on the number line just based on what you told yourself right after.

129

But there's a trap here, one that I fell into for months without even noticing it, and it was quietly stealing my progress and my points on the number line the whole time.

130

You might feel like, why would I ever dismiss my own win?

131

Why would I tell myself that the action that I did, even if it was easy, it didn't matter, right?

132

Nobody wakes up and decides, today I'm going to undermine my own progress.

133

It happens automatically without you noticing because it's something your brain does to literally everything that you repeat.

134

The more you do something, the less special it feels.

135

This is basic psychology and this is called habituation.

136

The first time is new and so it's exciting and fun or hard or impressive.

137

But by the hundredth time, your brain has adjusted and it stops registering as a big deal.

138

But there's a second layer that makes this worse and it's the real trap.

139

As you get more consistent, your standards, what you expect of yourself and what you fall to,

140

your standards quietly rise along with you without you ever deciding to raise them.

141

Something that would have blown your mind three years ago becomes the new normal.

142

It stops feeling like proof of anything and I call this the raised bar trap.

143

The more progress that you actually make, the higher your bar climbs until your own wins stop registering as wins at all.

144

And here's a real example of this from my own life.

145

I go to the gym about three to four times a week now and it honestly just feels normal.

146

I don't think twice about it but if I could show

147

that to the version of me

148

that was struggling to go to the gym four years ago who could barely get through a single workout, she would be blown away.

149

Same action, same you know three to four times a week consistency

150

but because I've done it so many times my bar rose without me noticing

151

and now it doesn't feel impressive at all even though it absolutely still counts as proof.

152

This is why proof blocks quietly lose their value over time if you're not paying attention.

153

So the raised bar trap is one way your brain quietly shrinks proof blocks after you've earned it

154

but there's something way more damaging than that.

155

Something that doesn't just shrink a block.

156

It goes back and deletes blocks that you already placed blocks

157

that were sitting there already counted already part of your progress and it usually shows up wearing a disguise

158

dressed up as responsibility and that's exactly what we're getting into next.

159

So this next concept is one of the most well-documented patterns in psychology and it's extremely dangerous to your progress.

160

Like we need to take this seriously.

161

Let me show you what this actually looks like.

162

So imagine you're at your daughter's soccer practice.

163

She's new to soccer and she's not the best yet but she's she really likes playing it.

164

So at practice, she misses an easy shot.

165

And the coach storms over, gets right in her face, and says, What's wrong with you?

166

You always do this.

167

Why can't you just make a shot like Sally over there?

168

You're never going to be any good if you keep messing up like this.

169

Now, what would you do?

170

If you're like me, you'd probably walk over to the field and say something.

171

You know, that's not coaching.

172

That's cruel.

173

No kid deserves to be talked that way over a missed shot.

174

Now, I want you to picture a different coach walking over after the same exact easy miss.

175

This coach kneels down to her level, slows everything down, and says, hey, you know, that happens to everyone.

176

Let's look at what happened and figure it out together.

177

I believe in you.

178

Let's go again.

179

So the same mistake was made, but we have two completely different responses.

180

You don't even have to think for a second which coach is going to get better results

181

and which one makes your kid want to come back tomorrow instead of quitting.

182

Now here's what I need you to sit with.

183

The first coach, the one that you wanted to probably pull off the field and maybe punch in the face, is probably exactly how you're talking to yourself after you miss a habit.

184

And you probably don't even notice that you're doing it.

185

Now what I'm about to show you is exactly what

186

that voice is doing to your brain mechanically because once you see it, you can't unsee it.

187

So we already know that your beliefs are built from proof blocks, real verified evidence that your brain stacks up over time to decide who you are

188

but here's what most people don't realize shame

189

when you miss a habit doesn't just fail to add a new block it actively pulls down blocks

190

that you've already earned when you miss a habit

191

which is going to happen because nobody's ever 100 consistent that'd be perfection

192

and no human's ever been perfect when you miss a habit

193

and the shame coach shows up i always do this what's

194

wrong with me why can't do what everybody else is able to do it.

195

I never stick to anything.

196

Your brain doesn't just file that as one small miss.

197

It files it as a rule about who you are.

198

This is what I always do.

199

One event just became a pattern.

200

And like I said, that pattern doesn't just cancel out one small miss.

201

It reaches backwards and knocks down blocks you already placed.

202

Because your brain now believes that that pattern outweighs individual proof.

203

One miss day is just one data point.

204

It's supposed to costs you just one block, but the shame spiral that follows can cost you five, ten, all from a story that you told yourself about a single moment.

205

People think that the shame coach is the responsible one.

206

It feels like accountability.

207

It feels like you're taking things seriously instead of letting yourself off easy, but there's a real difference between the two voices.

208

The belief coach asks, what happened?

209

What can I do about it?

210

What do we adjust?

211

Let's go again.

212

It keeps your proof blocks standing and just adds a correction.

213

But the shame coach asks, what's wrong with me?

214

And tears the blocks down instead.

215

The trap is that shame feels productive, but being cruel to yourself isn't the same as improving.

216

So once you can actually hear the shame coach show up and recognize it as just a voice, not a fact, you can choose to switch coaches in the moment.

217

You don't have to silence it forever, you just have to notice it and ask what would the belief coach say instead.

218

That single swap is the difference between a missed day staying as a missed day

219

or turning into a collapse that costs you weeks of proof that you've already built.

220

I hope you enjoyed this video and I'll see you in the next one.

アプリをダウンロード

流暢に話すために必要なすべて

AI発音採点文ごとに採点

IPA練習すべての音をマスター

単語学習自分の単語帳を作る

単語ゲーム遊びながら覚える

QRをスキャン

Download on theApp Store Get it onGoogle Play

FOR YOU

この動画は誰におすすめ？

英語スピーキング練習をしている中級者向けです。「習慣形成」「脳科学」などの話題を自然な英語で学びながら、日常会話だけでなく論理的な説明も理解できるようになることが目標の人にぴったりです。特にIELTSスピーキング対策で「説得力のある表現」を磨きたい人には有用です。

覚えておきたいフレーズ&イディオム

put off：「延期する」。例："put off doing the habit"（習慣を延期する）。日常会話でよく使われる表現です。
pile on：「たくさん追加する」。例："pile on a whole bunch of extra resistance"（たくさんの抵抗を追加する）。感情的なニュアンスを表すのに便利です。
follow through：「最後までやり遂げる」。例："Will I follow through?"（私は最後までやり遂げられるか？）。目標達成に関する会話で必須のフレーズです。

アクセントのコツを学ぶ

この動画のスピーカーは、論理的な説明をする際に重要な単語を強調する癖があります。例えば"predictive processing"や"self-concept"などのキーワードは、音量を上げたり、発音をはっきりさせたりしています。shadow speechをする際は、この強調のパターンを真似ることで、英語のリズムを自然に身につけられます。

また、"the kind of thing that I even do"のようなフレーズでは、weak form（弱形）が使われています。"that"や"even"が軽く発音され、文全体が流れるようになっています。shadowing siteを使って何度も繰り返し練習することで、このような細かな発音のニュアンスを掴むことができます。

IELTSスピーキング対策では、明確なアクセントと流れるような発音が高得点のポイントです。この動画を使ってshadowingを続けることで、実践的なスキルを養うことができます。

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	I've studied · has already run · I've tried
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	is built · being generated · is created
関係詞節 who / which + 節 — 人や物について情報を加える	procrastination, which is · changes, which means · yourself, which is

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。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: I Studied Neuroscience For A Year, Here's All You Need To Know - 動画で英語スピーキングを学ぶ

練習モードを選ぶ

アプリをダウンロード

おすすめ動画

Discipline Beats Motivation

Doing These 5 Things Every Day Will Rewire Your Brain

I’ve Been Tracking My Habits Wrong (what I’m changing in 2026)

Why You Can't Stay Consistent (The Psychology Behind It)

I Studied Nutrition for 30 Years. Here’s What Actually Matters.

148. How to Enter Your ~Discipline Era~ and Start Respecting Your Time to Change Your Life

A Simple Habit That (Sort of) Fixed My Social Skills for Good.

The Psychology of Discipline: How to Make Your Brain Want to Start

The Japanese System for Breaking Bad Habits & Addiction | Kaizen & Ikigai Philosophy

How to Stop Procrastinating (Forever)

The Compound Effect of Small Habits

1,000 hours of productivity advice in 14 minutes (science backed)

この動画は誰におすすめ？

覚えておきたいフレーズ&イディオム

アクセントのコツを学ぶ

この動画の文法

シャドーイングとは？英語上達に効果的な理由