シャドーイング練習: Your Phone Is Training Your Brain to Lose Focus | Dr. Andrew Huberman & Joe Rogan - 動画で英語スピーキングを学ぶ
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When the phone is in the room, on the table, or under the chair, it doesn't make a difference, the amount of cognitive resources that you need in order to maintain focus is much higher,
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and it robs it from your creative and problem -solving ability.
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And then, you know, you have the addiction aspect of it, which is very significant, where there's a lot of people that are wasting most of their day just scrolling, doom -scrolling online.
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Pure consumption.
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You can opt out of that.
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And I do, for the most part.
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A lot of people do.
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A lot of people have gone to flip phones.
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There's a bunch of apps that you can get.
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And some people have one of those apps that gives you like an hour a day on Instagram that locks you out.
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I have social media.
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I have X and Instagram on a separate phone.
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And it just segregates things nicely.
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If people send me stuff, I send it to that phone and then I look at it.
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I have a lockbox, like a Supermax prison lockbox for my phone.
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That's how I wrote that book.
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It was gnarly.
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I'm good at putting ass to chair, as they say, and just working.
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But when that phone is calling you subconsciously, there's data that are pretty crazy.
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They did a study where they have people have their phone upside down on the table
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or under their chair in a backpack or in a separate room.
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In all three cases, people can focus to the same degree.
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But when the phone is in the room on the table or under the chair, it doesn't make a difference.
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The amount of cognitive resources that you need in order to maintain focus is much higher
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and it robs it from your creative and problem solving ability.
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So you can still focus, but you're depleting some other brain resource.
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Makes good sense.
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Totally makes sense.
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Yeah, totally makes sense.
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The other one is people, what we call entrain in biology, E -N -T -R -A -I -N, entrain themselves to a particular frequency of distraction.
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When you look at your phone on average every 90 seconds or every three minutes or so, and then your phone is not there, let's say you're just working,
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every three minutes or 90 seconds or so, people get distracted.
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So they're looking for the phone even though it's not there.
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So your brain, your focus mechanisms learn to lock on to a particular time scale.
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And we had a world -class track coach on the podcast and a few others who was interested in what they do.
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And I was saying, do you get different attention spans in different athletes?
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And they're like, yeah, like the sprinters can basically focus for as long as a sprint and the walk back.
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And then they reset.
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And they're like, the marathoners are like these incredible, like they have this like intense focus that can just go and go and go.
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I thought it was really interesting.
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We entrain ourselves to these rhythms, not just circadian rhythms, but distraction.
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I thought, that's pretty cool.
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And so then I looked at it differently and I thought, okay, every time I feel the pain of trying to write this paragraph and I'm like, and it's like, it's not happening.
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Like, great.
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That's the friction.
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That's the plasticity.
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I think people are sort of geared toward over -optimization.
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People need to like chill.
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Like you don't have to do everything all the time.
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But the point is that your brain learns these skills.
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And so I suppose if I have any real fear with AI, it's that people will just become increasingly lazy about using their mind to think.
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I just believe in friction, just as you point out.
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Do hard things, that's also mentally hard things.
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I think it's good.
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I think hard, you know, learning to grind through a bit more of that friction point, I think, is a big part of being a healthy human.
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And the data tell us it's also what leads to brain longevity.
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You get people like Jared Diamond, who was on the podcast the other day, Who's 90?
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He's sharp as a tack.
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Because he's constantly engaging his mind and he's learning new languages.
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He's learning Italian right now as we speak at 90.
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That's awesome.
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I have such respect for people like that.
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I have such admiration for people that maintain their mental and or physical vigor into their 60s, 70s, 80s.
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Also he maintains his curiosity and you can tell in the conversation.
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Like he's a deeply curious person still.
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He still has questions.
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He still has a desire for information.
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And the optimism seems to be there.
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Yeah.
このクリップのスピーキング目標
日常的な会話や議論で複雑な概念（例えば、スマホが注意力に与える影響）を明確に説明する能力を養います。特に、因果関係や科学的な事実を自然な流れで話すスキルを磨き、IELTS スピーキング対策にも役立つ論理的な発話スタイルを身につけます。
フレーズバンク
- cognitive resources（認知資源） - 「集中力を維持するのに必要なcognitive resourcesが増える」のように使います。
- opt out of（～から抜ける、～を拒否する） - 「スクロールする習慣からopt out ofすることができる」
- entrain oneself to（～に同調する、～に合わせる） - 「自分自身を特定の頻度の妨害にentrain oneself toする」
- lock on to（～に注目する、～に固執する） - 「注意力のメカニズムが特定の時間軸にlock on toする」
- friction（摩擦、抵抗） - 「書き込みが進まない時のfrictionが可塑性を高める」
弱点を直そう！
このビデオは、英語の発音を良くするだけでなく、リズムとアクセントの流れを練習するのに最適です。特に、長い文を自然に区切り、論理的な接続詞（and、but、soなど）を使ってスムーズに話す能力が養えます。英語シャドーイング（shadow speak）の練習に最適です。例えば、「the amount of cognitive resources that you need in order to maintain focus is much higher」のような長文を、ネイティブの発音に合わせて繰り返し話すことで、発音の正確性とスピードのバランスをつかめます。また、「entrain」「circadian rhythms」などの専門用語の発音も練習できます。shadowspeaksの技法を使い、ネイティブの発話リズムに合わせて口を動かすことで、自然な英語の流れが身につきます。
さらに、会話の中で使われる「I thought it was really interesting」「I looked at it differently」などの表現は、日常的な会話で頻繁に使われるため、シャドーイングを通して自然に使えるようになります。これらのフレーズを使うことで、IELTS スピーキング対策にも役立ち、スピーキングのスコアアップにつながります。
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。