シャドーイング練習: Train Your Brain to Focus | Andrew Huberman Motivation - 動画で英語スピーキングを学ぶ

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Losers take things that happen to them, and indeed sometimes that are things that happened to them that they could not control,

or missteps, or errors, or losses, and they ruminate on it,

and they turn those thoughts and those emotions into things that harm themselves or others.

winners take the things that happen to them good or bad

and they transmute that sometimes through very hard work

that involves talking to oneself reminding oneself journaling things out forcing oneself to make better decisions

and they take those hard things and they turn them into actions

that are supportive and indeed generative for them and for others in the world.

Chop wood, carry water, which is a phrase which just means some days you don't think about why, you just chop wood, carry water.

This is how you keep a village going, right?

Chop wood, carry water.

And I said, I'm doing this simply because I said I would chop wood, carry water.

Resentments would come up.

Why did I do this?

I can get out of this.

Push that aside, chop wood, carry water.

Took time, took much longer than I thought, but you get there.

What was I doing?

It was just lowering the stakes.

Just do it today.

Just today.

One more day.

I think when people get to that place where they could do something and they freeze, they're imagining how great it could go.

We think they're imagining how terrible it could go.

But what causes us to choke is, oh my goodness, like so much is at stake.

If I can't do this, I can't do anything.

So they're psyching themselves out.

So lower the stakes, give it, go all in instead of for three years, go all in for three days and then quit.

Talk to me after three days.

If you survive three days, you can survive three more days.

You survive those three days, you can have another three days

and just keep going lower the like bring the horizon in

bring the time horizon in that's the way to do it now the person who just jumps we love

and admire those people you did it i did it

but the timing has to be right too you can't be reckless

you can't be haphazard we know this right that's how you get yourself killed in physical endeavors

and that's how you lose everything in financial endeavors right

you know um what is it i think

it's like the warren buffett saying like you know

they're you know three things kill men in in finance like it's like a liquor

you know um ladies

if they you know they're not faithful they pick you know they have crazy you know dating life

and this kind of thing um

and leverage they over leverage like you know i mean you can be take on too much risk

and lose right

and the other two the the first two there it's worth mentioning

i've studied many stories of success in the creative arts in science and and to some extent even in podcasting now,

the excesses that people bring about when they start to do really well are often what take them down.

Overspending, drugs, you know, I mean like we've watched this recent Conor McGregor thing.

This guy was at the pinnacle, right?

And I don't know what his specific issues were, but too much money, too many resources,

not enough people around you to keep you in check and somebody can collapse.

It's very easy to see and to recognize

when somebody has a substance abuse issue or

if they have a behavioral regulation issue and they're like getting in fights in bars or things like that,

you know, which sadly happened to a number of people who are like pro athletes.

But the excesses are also excesses of ego where people think, oh, like I won the last, I built 10 companies.

I can build 10 more.

How about one more better than all the other 10?

The most important thing for this 25 year old hypothetical person to do is to understand

that there are a few non -negotiables in their physiology and psychology that are directly linked, that they have to obey as often as possible.

Notice I didn't say every single day, but as often as possible in order to get the most out of their life.

What are those?

Well, as weird as it may sound, the most important thing to do is to ensure,

and there are ways to do that we can talk about in a moment, to ensure that you have high morning cortisol levels,

the so -called stress hormone, which is not a stress hormone.

We'll talk about why it's involved in stress

but cortisol is involved in much much more you want to take steps simple steps

that i'll describe to amplify your morning cortisol in the first hour

or two of your day and to make sure

that in the last hour or

so of your day most days your cortisol is low now why what what what in the world like okay

but if you were going to build a human machine okay i'm not talking about psychology now

but you wanted to build a human machine actually let's make it a happy

quote -unquote dangerous machine you would say get

that morning cortisol peak as as high as you can get

your night time last hour before sleep cortisol level as low as you can why when you do that it

It sets this person up to have vastly higher levels of daytime energy,

focus, ability to learn, resilience to stress when stress comes along, and ease in falling to sleep,

deep sleep, rapid eye movement sleep.

These are the things of repair of the body, repair of the mind, consolidating learning,

removing the emotional load of previous day experiences that might have been, you know, difficult or stressful,

taking off the emotional load so they can go into the next day

and they can continue to show up for their family, their work, their health, and so on and so forth.

It also turns out this pattern of high morning cortisol, low nighttime cortisol is the pattern that men,

women, people of all ages should have to optimize their immune system function.

So, talking about getting sick less and on and on

and on in fact the real key to becoming what you call dangerous

and ultra resilient

or anti -fragile whatever language you want to use is you learn to recognize what state

you're in this is this is the piece actually

that sits even deeper than all the rest you know the oracle said it first

but know thyself you have to know where you're at am

i in a good state am i in a vulnerable state

if i go on social media now and i see something that upsets me?

Am I just going to go down that rabbit hole?

We all like to think we can just blaze through life, but knowing where you're at is like checking the engine, checking the machine.

Is the steering aligned?

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I don't sleep as much as I need to, or I have stressors in my life.

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My steering's not aligned.

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So I have to do other things to keep myself in check.

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What we don't acknowledge and people need to understand is that the better you get at something,

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something this is a it's a weird one the better

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you get at something the more of an inroad into your energy it creates now this is weird right because

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when you're first learning something it takes a lot of energy

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then you get you get fluid with it you can sit down

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and podcast I can sit down

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and podcast under most any conditions right as long as there's enough oxygen in the room

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and maybe even if there's not you

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and I can have a great podcast we just know how to do it but to really drop into your craft,

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and I don't care if it's podcasting or finance or sport or medicine, it creates an inroad into your energy.

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And it is greater than when you're not very skilled at something because you're engaging more and more and more focused.

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So I think there's two things.

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The early part of any career, you have to find your edge.

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Okay.

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So this runs a little bit countercurrent to everything I've said, but you're trying to figure out, yeah, how little sleep can I exist on.

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Okay.

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I break at two nights, no sleep.

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I break.

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I can do one night.

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In fact, I did it last week, 30 hour work stretch with my business partner.

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Haven't done that in a long time.

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We did it.

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It hurt.

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We did it.

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We carried each other.

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I was like, I could tell when my mind was getting wobbly, he would step in, we would do things and we did it.

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We had to do it.

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Feels good.

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I don't really want to do that again for a long while.

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But I built that capacity over many years.

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Okay.

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You build that capacity by finding your edge.

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Now, you don't want to die or injure yourself or become mentally sick,

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but you get to that edge and then you stay away from that edge.

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And then, so I would say in the first year or two of doing something, go for it.

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Just go all in, reset only as needed to just keep coming back, keep coming back, keep coming back.

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But at some point you're going to hit a wall.

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You want that wall to be a non -lethal wall.

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You want that wall to be, I'm exhausted.

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I need a week off I can't afford a week off okay

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I hit my wall that's my limit what can I do every day at this point consistently over time

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and work around that average it's going to balance around

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that average plus or minus two hours or

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so do you think at this time

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when somebody's feeling like this absolute shit they are low

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there's no connection there are no people there's no one to held their hand

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and like you know hold their hand

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and get them out of the shit right do you think what we were talking about earlier, that you should strip away everything.

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Do you think it's the right time to do it?

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Okay, well, you're here.

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So I would advise, and I realize this might sound a little bit loaded,

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but I would advise if you are really at the bottom of your pit, obviously that you need to seek help,

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but ask whatever you believe in.

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Okay, I believe in God, but whatever you believe in,

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just acknowledge out loud alone or in your head if you don't want anyone to hear you

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i'm at my end I can't do this on my own anymore.

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Just help me get through the next hour.

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Just go another hour.

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Just help me do that.

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Just help me.

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Ask if you want to ask God, do it.

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If you want to ask the universe, whatever it is, you know, and just stop trying to control every aspect in your mind.

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Now, I just got through saying that you have to like pull yourself back over to the right response.

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But if you truly can't do that, then it's time to give it over and just acknowledge,

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you know, have a good laugh out loud.

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It's hard to be human sometimes.

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It's beautiful.

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It's great.

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But it can be really hard to be human.

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It can be really tough.

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We're a weird species.

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We got this amazing prefrontal cortex and we can do amazing things with it.

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But sometimes it loops back on us

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and it was just like we're it flagellates us and we can't and we're like i can't break out of this

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that's when it's time to say okay i can't

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so i'm gonna give this process just like help me go another hour

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and i i guarantee you'll get there and i have my thoughts about why

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that might work none of them fall within the realm of science

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so it's not really worth me going into because it's not my expertise

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but i've never seen this fail

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but once you're back on slightly solid ground now you got to get to work

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because the universe only whatever god the universe whatever you believe in only rewards effort

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or the effort to engage in effort you don't we've been gifted life we can relax we can enjoy

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but we don't get to uh we don't get to waste it

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and we really we were here i mean maybe that's what the acknowledging

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that we're alive

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and breathing piece is about like like don't take it for granted like i do think

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that we're rewarded for any amount of effort

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that we we put in any amount maybe not in getting the thing we thought we were going to get

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but in the recognition that we can we can pursue things

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so i i believe in this very strongly

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because i've been at the bottom of that pit

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and wondering what in the world but the good news is

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if you hit the bottom of that pit

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and you get out a few times the next time you hit it you go i'll get out the next time.

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And then you go, well, this feels a little longer than the last time or a lot longer than the last time.

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You will get out.

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You do.

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People have suffered incredible challenges and they got out and created amazing things.

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And there's this weird law of the universe that I don't quite understand.

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Maybe it's a dopaminergic thing,

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but the depth of that pit oftentimes is the mirror image of the height of the thing that you're going to accomplish.

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I don't know how that works, but later you're going to find yourself at a peak and you should remember and go,

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yeah, got out, got out, went back in, went back in, got out.

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Now I'm here and I'm going to savor it a little bit more because that's, I think also us being tested.

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Are you going to savor it?

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You're going to appreciate it.

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You're going to share it because then we can build on it.

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But otherwise you might not end up in the pit, but you kind and drop back down again.

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But if you take good care, you can stay at a high level for a long time.

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Are some people built different?

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I do think that people who like to build things have to build things.

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Some people report this.

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They believe when they're born that they're like fated to do something, something.

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It's like they have this kind of like level of vibration in their nervous system

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that they need to like take it someplace and you're like, do something with this.

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And when you give them something to bite down on and they just go, and hopefully they bite down into something that's generative and healthy.

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Humans are a unique animal, but I spend a lot of time thinking about the nervous systems of other animals too,

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for reasons related to my scientific career.

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Some species of animals have a lot of energy

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and others got very like a loafed and then they occasionally do something, right?

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People are kind of like that too.

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I do think that some people are just more relaxed.

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They're not as driven.

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I think they are still fundamentally important to society.

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And I don't say that just to be politically correct.

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I think that we need people who are just going to tend to certain things day in, day out on a very consistent level.

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And they're not trying to break out of their current circumstances.

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And I would ask them with kindness, do you really want it?

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Or are you in the wrong domain?

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Maybe you want it.

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but you need to think about what it is.

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Like, and it's tough because in years, that's years one, two, and three, it does take an extreme output to see how far you can go.

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But until you've given something, you know, three years of really solid effort, like bordering on extreme effort, you don't know where it can go.

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True.

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You don't really know.

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And it's tough because not everyone can do that.

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You know, suddenly they find themselves with a new child at home.

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And then the certain, although many people have made it work anyway.

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このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「Train Your Brain to Focus」を教材にしています。この動画には、シャドーイング用の文が241文、単語が2801語あります。音声の長さは15:17です。話す速さは速く、1分あたり約183語です。音のつながりや弱く発音される音が多くなります。単語の88%は英語の頻出3,000語に含まれるため、語彙は分かりやすいです。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
podcast 名詞	/ˈpɑdˌkæst/	ポッドキャスト
acknowledge 動詞	/əkˈnɑ.lɪd͡ʒ/	承認する, 認める
stake 名詞	/steɪk/	棒, 杭
repair 動詞	/ˈɹiːpɛɚ/	修理する
reward 名詞	/ɹɪˈwɔɹd/	見返り, 賞
bite 動詞	/baɪt/	噛む
psychology 名詞	/saɪˈkɑ.lə.d͡ʒi/	心理学, サイコロジー
relax 動詞	/ɹɪˈlæks/	くつろがせる
horizon 名詞	/həˈɹaɪ.zən/	地平線, 水平線
leverage 名詞	/ˈlɛv.(ə.)ɹɪd͡ʒ/	レバレッジ, レバ
hormone 名詞	/ˈhoɹmoʊn/	ホルモン
endeavor 名詞	/ɛnˈdɛv.ɚ/	努力, 事業
extent 名詞	/ɪkˈstɛnt/	程度
mirror 名詞	/ˈmiɹɚ/	鏡, 姿見
recognition 名詞	/ˌɹɛkəɡˈnɪʃ(ə)n/	承認

動画に出てくる句動詞

単語	意味
get out 動詞	出て行く
come back 動詞	戻る, 帰る
sit down 動詞	座る, 腰掛ける
come up 動詞	上がる, 登る
go down 動詞	降りる, 降下する
take off 動詞	脱ぐ

繰り返し練習したい文

動画に出てくる短く完結した文です。日常会話でそのまま使えます。

Why did I do this?
What was I doing?
We think they're imagining how terrible it could go.
Do you think it's the right time to do it?
Are you going to savor it?

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 · we've watched · I've said
関係詞節 who / which + 節 — 人や物について情報を加える	water, which is · person who just · people who are
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 involved · we've been gifted · being tested

注意したい発音

話し手はdon't, you're, can'tなど、短縮形や弱形を78回使っています。聞こえたとおりの短い形で発音しましょう。

「th」の音: breathe /bɹiːð/, athlete /ˈæθ.liːt/, faithful /ˈfeɪθ.fl̩/, lethal /ˈliː.θəl/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
「sh」と「zh」の音: recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, occasionally /əˈkeɪʒənəli/, regulation /ˌɹɛɡjʊˈleɪʃən/, emotion /ɪˈməʊ.ʃən/, accomplish /əˈkɑm.plɪʃ/
長い単語（アクセントの位置に注意）: psychology /saɪˈkɑ.lə.d͡ʒi/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, occasionally /əˈkeɪʒənəli/, regulation /ˌɹɛɡjʊˈleɪʃən/, consistently /kənˈsɪstəntli/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: relax /ɹɪˈlæks/, leverage /ˈlɛv.(ə.)ɹɪd͡ʒ/, strongly /ˈstɹɔŋli/, regulation /ˌɹɛɡjʊˈleɪʃən/, ultra /ˈʌltɹə/
/v/ — /b/ にならないように、上の歯を下唇に当てる: leverage /ˈlɛv.(ə.)ɹɪd͡ʒ/, endeavor /ɛnˈdɛv.ɚ/, involve /ɪnˈvɑlv/, vulnerable /ˈvʌln(ə)ɹəbl̩/, supportive /səˈpɔɹtɪv/
/f/ — 「フ」ではなく、上の歯と下唇で出す: suffer /ˈsʌfɚ/, fate /feɪt/, craft /ˈkɹæft/, phrase /ˈfɹeɪ̯z/, fluid /ˈflu.ɪd/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。podcast, acknowledge, stakeなどの単語に特に注意しましょう。

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: Train Your Brain to Focus | Andrew Huberman Motivation - 動画で英語スピーキングを学ぶ

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このレッスンの語彙とスピーキングのポイント

この動画の重要語彙

動画に出てくる句動詞

繰り返し練習したい文

この動画の文法

注意したい発音

この動画での練習方法

シャドーイングとは？英語上達に効果的な理由