シャドーイング練習: Reward Yourself to Build Good Habits | Easy English Conversation for Beginners - YouTubeで英語スピーキングを学ぶ
B1
Hi everyone!
335 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
Hi everyone!
2
Welcome back to Everyday English Talk,
3
the podcast where we practice simple, everyday English.
4
I'm Anna.
5
And I'm Ben.
6
Thank you for joining us today.
7
Wherever you're listening, at home,
8
on the bus, or out for a walk,
9
we're really happy you're here.
10
Today we're asking a very interesting question.
11
Why does one small piece of chocolate make exercise feel easier
12
most people think building good habits only comes from hard work
13
and discipline
14
but today we explore why tiny rewards actually help your new habits stick building routines can be difficult
15
and boring at first we'll show you how a simple reward
16
makes hard tasks much more enjoyable make sure to stay until the end to learn the secret science behind this
17
And don't forget, you can download our free PDF transcript and practice exercises in the description below.
18
Alright, let's get started.
19
So, Anna, in the introduction,
20
we talked about small rewards,
21
but I know some people think rewards are a bad idea.
22
What do you think?
23
Yes, I'm usually one of those people.
24
Let me explain why.
25
Please do.
26
Let's say I go for a run because I want to be healthy.
27
If I eat a piece of chocolate after my run,
28
I feel like I cancel the healthy effect.
29
I understand what you mean.
30
You think the reward is a distraction.
31
You think it ruins all your hard work.
32
Exactly.
33
I think a good habit should just be about discipline.
34
You should do it because it's good for you.
35
No chocolate or treats needed.
36
That sounds very strong.
37
But let's look at real life.
38
Why is it so hard for people to build a new habit?
39
Because new habits are usually not fun.
40
They feel like hard work.
41
Waking up early is hard.
42
Studying English grammar is hard.
43
Cleaning the house is hard.
44
Right.
45
In the beginning, new habits feel painful.
46
You want the long-term goal,
47
like speaking fluent English or being very healthy.
48
But the long-term goal is very far away.
49
That's true.
50
Speaking fluent English takes months or even years of practice.
51
And humans naturally love instant pleasure.
52
We want to feel good right now.
53
If a task is hard and the goal is far away, we feel tired.
54
We want to stop.
55
I see.
56
That's why many people quit their new routines too early.
57
It feels too difficult, and they don't see fast results.
58
Exactly.
59
And if you only use strict discipline every single day,
60
there's a big danger.
61
What danger?
62
You might burn out.
63
You get too tired.
64
Your brain feels stressed.
65
And you completely stop trying.
66
Oh, I know that feeling.
67
I always feel guilty when I treat myself.
68
I think, Anna, you should be stronger.
69
You shouldn't need a reward to do basic things.
70
Many people feel that way.
71
We're taught that hard work must be painful.
72
But our brains don't work like that.
73
They don't?
74
No. If something is always painful,
75
our brain says, Stop doing this right now.
76
That's why I always quit going to the gym after two weeks.
77
It hurts.
78
I'm tired.
79
And I see no changes in my body.
80
Right.
81
Your brain sees no reason to continue.
82
But what if?
83
You buy a special coffee only on the days you go to the gym.
84
Ooh.
85
Then my brain says, OK,
86
the gym is hard, but we get that delicious coffee afterward.
87
Exactly.
88
It's about balancing the hard work with a little bit of joy.
89
That makes sense.
90
And the reward must match the habit, right?
91
If my goal is to save money,
92
my reward for saving $10 cannot be buying a $50 shirt.
93
That's a great point.
94
The reward must be small.
95
Just a small treat to keep you moving forward.
96
Like a micro reward, something tiny,
97
like a five-minute podcast, or a cup of your favorite tea.
98
Perfect examples.
99
And here's a useful trick.
100
You can use the if, then structure.
101
If I finish studying for 20 minutes,
102
then I listen to one song I love.
103
Oh, I like that.
104
If, then makes the rule very clear.
105
There's no excuse not to follow it.
106
Exactly.
107
It removes the decision.
108
Your brain knows exactly what to expect.
109
It's time to learn some phrases from our chat today.
110
Let's look at five useful expressions.
111
First, treat yourself.
112
It means to do something nice for yourself because you deserve it.
113
Example, you worked very hard today.
114
You should treat yourself to a nice dinner.
115
Second, burnout.
116
It means to become extremely tired from working too much.
117
Example, if you work every weekend without resting,
118
you will quickly burn out.
119
Third, long-term goal.
120
It means a plan or target you want to reach in the future, not right now.
121
Example.
122
Buying a house is my biggest long-term goal.
123
Fourth.
124
Micro reward.
125
It means a very small, simple reward.
126
Example.
127
A cup of tea after studying is a perfect micro reward.
128
Fifth.
129
If.
130
Then.
131
A simple rule to link a task with a reward.
132
Example.
133
If I clean the kitchen,
134
then I watch one funny video.
135
Now we want to hear from you.
136
Do small rewards help you stay motivated or do they distract you from your goals?
137
Tell us what you think and share your answer with us in the comments.
138
Now that we understand why strict discipline isn't always enough,
139
Let's talk about the science behind habits.
140
Science?
141
That sounds a bit complicated.
142
Is it difficult to understand?
143
Not at all.
144
It's actually very simple.
145
It's all about a special chemical in our brain called dopamine.
146
Dopamine.
147
I've heard that word before.
148
What exactly does it do?
149
Think of dopamine as a happy messenger in your brain.
150
When you do something enjoyable, your brain releases dopamine.
151
It makes you feel good.
152
Okay.
153
So when I eat a delicious piece of chocolate,
154
my brain gets dopamine and I feel very happy.
155
Exactly.
156
But dopamine does something else too.
157
It's not just about feeling happy.
158
It's also about motivation and memory.
159
How does that work?
160
When your brain feels that happy dopamine rush,
161
it says, Wow, that was great.
162
We should do that action again.
163
So the brain remembers the action that caused the good feeling.
164
Right.
165
This creates something called the reward loop.
166
It has four simple steps.
167
What are the four steps?
168
Step 1.
169
You have a task.
170
Let's use cleaning the house as an example.
171
Okay.
172
Step 1 is the task, cleaning the house.
173
What's step 2?
174
Step 2 is doing the hard task,
175
but adding a small reward at the very end.
176
After you clean the living room,
177
you watch one funny video on your phone.
178
That sounds nice.
179
Step 3 must be the brain's reaction.
180
Yes.
181
Step 3 is the good feeling.
182
Your brain releases dopamine because you watched the funny video,
183
you feel happy and relaxed.
184
And step 4?
185
Step 4 is repeating the habit.
186
The next time your house is dirty,
187
your brain remembers the funny video it makes cleaning feel less
188
terrible you actually want to finish the task to get the reward
189
that makes sense the brain connects the difficult task with the positive feeling yes the brain learns
190
that hard work leads to a good outcome let's think of another example how about learning English perfect Step 1.
191
The task.
192
Practicing vocabulary for 20 minutes.
193
Step 2.
194
The reward.
195
Listening to your favorite song right after you finish.
196
Step 3.
197
The good feeling.
198
The music makes you feel relaxed.
199
Your brain loves it.
200
And Step 4.
201
Repeating it tomorrow.
202
Practicing vocabulary will feel a little easier because I look forward to the music, Exactly.
203
And the reward doesn't have to be expensive or unhealthy.
204
A hot shower after a run,
205
playing with your pet after homework.
206
These are all perfect rewards.
207
But what if we don't use the reward loop?
208
What if we just force ourselves to study with no music,
209
no coffee, and no fun?
210
If there's no reward, the brain only feels the pain and the stress.
211
It tries to protect you from things that don't feel good.
212
And the brain will help you make excuses.
213
You'll say, I'm too tired today, or I'll study tomorrow.
214
Exactly.
215
So by using the reward loop,
216
we're actually working with our brain, not against it.
217
Let's review these useful expressions together.
218
First, make sense.
219
It means to be logical or easy to understand.
220
Example.
221
Your explanation is very clear.
222
It makes perfect sense to me.
223
Second, look forward to.
224
It means to feel excited about something that is going to happen.
225
Example.
226
I always look forward to the weekend so I can rest.
227
Third, work with.
228
It means to cooperate with someone or something instead of fighting it.
229
Example.
230
We should work with our team to finish the project faster.
231
Fourth, make excuses.
232
It means to give false reasons why you cannot do something.
233
Example, he didn't want to clean his room,
234
so he started to make excuses.
235
Fifth, over time.
236
It means gradually, as time passes.
237
Example, if you practice every day,
238
your English will improve over time.
239
What do you usually do to feel good after a long and difficult task?
240
Share your answer and your favorite reward with us in the comments.
241
We've talked a lot about dopamine and the reward loop today.
242
Yes, and it really changes how I think about my daily routines.
243
I used to be so hard on myself.
244
If I couldn't finish a simple task using pure discipline,
245
I felt like a failure.
246
Many people feel that way.
247
We often hear the phrase, no pain, no gain.
248
Society tells us that if something is easy or enjoyable, it's not working.
249
Exactly.
250
I thought I had to suffer to see results.
251
When I studied in college,
252
I forced myself to sit in a quiet room.
253
No music, no snacks, no breaks.
254
And how long did that studying habit last?
255
Usually about three days.
256
Then I'd get extremely tired,
257
close the book, and watch television for five hours instead.
258
That's the perfect example of zero rewards.
259
When the brain gets no positive feelings,
260
it searches for a huge distraction.
261
I sometimes still fall off the wagon.
262
I start a new habit with so much energy,
263
and then after one week, I just stop completely.
264
Oh, I know that feeling very well.
265
I fell off the wagon with my morning running habit so many times.
266
So what do you do when that happens?
267
I remind myself.
268
Baby steps.
269
You don't have to be perfect.
270
Just do one small thing.
271
Even just five minutes.
272
Baby steps.
273
I love that.
274
Don't try to run a marathon on day one.
275
Just put on your shoes and walk to the door.
276
Exactly.
277
And the most important thing, keep at it.
278
Don't quit just because you missed one day.
279
One bad day doesn't erase all your progress.
280
Just keep at it and start again tomorrow.
281
And using a small reward makes it much easier to start again after you've stopped.
282
I see.
283
The small reward is just like training wheels on a bicycle.
284
It helps you keep your balance until you know how to ride all by yourself.
285
That's a wonderful way to describe it.
286
Once the habit is strong,
287
you can take the training wheels off.
288
The positive behavior itself feels rewarding.
289
This gives me a lot of hope.
290
I'm going to try this tomorrow morning.
291
I want to build a habit of reading 10 pages of a book every day.
292
That's a great goal.
293
What will your small reward be?
294
After I finish reading my 10 pages,
295
I'll allow myself to drink a special cup of hot chocolate while looking out the window.
296
That sounds very peaceful.
297
I'm sure your brain will release plenty of dopamine for that.
298
So Ben, today we answered the big question.
299
We know why small rewards work,
300
and we understand the science behind it.
301
Yes, we discovered the dopamine secret.
302
But I still have a question.
303
How do we actually build a good reward system?
304
What if my reward is too big or what if I take the reward before I finish the task?
305
Those are very common problems and that's exactly what we'll talk about in our next episode.
306
We'll show you step by step how to set up the perfect reward system so you never fail.
307
let's look at five expressions from our conversation first be hard
308
on yourself it means to criticize yourself too much example you're doing your best
309
so please don't be hard on yourself second no pain no gain a common saying
310
that means you must work hard to succeed example my legs hurt after the gym
311
but no pain no gain third fall off the wagon it
312
means to stop a good habit after trying for a while
313
example I fell off the wagon with my diet last month
314
but I started again this week fourth baby steps it means
315
doing small easy actions at first example don't try to study for three hours on day one.
316
Just take baby steps.
317
Fifth, keep at it.
318
It means to continue trying and not give up.
319
Example.
320
Learning English is hard sometimes,
321
but keep at it and you'll improve.
322
Now we want you to practice with us.
323
Please complete this sentence.
324
After I finish, I like to reward myself with.
325
Share your sentence with us in the comments.
326
Thank you for listening to Everyday English Talk today.
327
We hope you enjoyed learning about habits and dopamine.
328
Remember, learning English is also a habit.
329
Don't forget to reward yourself for listening to this entire episode.
330
You can download the free PDF transcript and vocabulary exercises in the description below to practice your reading and writing.
331
Keep practicing.
332
Be kind to yourself.
333
and we'll see you in the next episode.
334
Goodbye, everyone.
335
Bye.
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
このビデオでスピーキングを練習する理由
今日のビデオでは、日常英会話の中で小さな報酬が新しい習慣を築くのにいかに役立つかを学びます。このトピックは、英語スピーキング練習にも直接的な関連があります。新しい習慣、特に言語学習には時間と努力が必要ですが、報酬をうまく利用することで、より楽しい体験に変えることができます。
特に、英語を話すことが苦手な初心者にとって、ビデオの中での会話は実践的で親しみやすく、リスニング能力を高めるだけでなく、話す自信も養います。ビデオを見ながら、英語のフレーズや表現を反復することで、自然に口に出す練習もできるため、英語シャドーイングの良い実践になります。
文法と文脈における表現
- 過去形の使用: "I went for a run" のように、過去の経験を語る際には過去形を使用することが重要です。この構造を理解することで、会話の流れを円滑にする助けになります。
- 条件文: "If I eat a piece of chocolate after my run..." は条件文の一例です。これを使うことで、条件に基づく発言ができ、より複雑な会話が可能になります。
- 感情を表す表現: "I feel like..." や "I think..." などの表現は、自分の感情や意見を伝える際に役立ちます。これらを用いて、より個人的な会話を楽しむことができます。
一般的な発音の罠
英語スピーキング練習において、発音は非常に重要です。このビデオの中で注意すべき言葉には、"habit" や "reward" などがあります。これらの単語は、母音や子音の強弱によって意味が大きく変わることがあります。特に、"reward" の「ウォード」という部分を正しく発音することは、英語の発音を良くするために大切です。
また、会話の速さや抑揚にも注意が必要です。発音を改善するために、ビデオを見ながらリピートする英語シャドーイングを行うことで、リズムやイントネーションを身につけましょう。これにより、IELTS スピーキング対策にも役立ちます。
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。