쉐도잉 연습: HOW TO BECOME DISGUSTINGLY DISCIPLINED (with neuroscience) - 영상으로 영어 말하기 배우기

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If you've ever started a new project and quit it before it got anywhere, it is not because you're lazy.

There's a specific neurological reason that prevents us from pursuing our dreams.

And in this video, I'll explain how it works and how we can finally become consistent.

My name is Olga.

I just graduated from the University of Pennsylvania with a degree in computation and cognitive science.

And after the last four years of studying how the human mind works, this is one of the most life-changing things I learned about.

Whenever you start something new, be it a new habit, a new skill, or a project, it goes through three rough phases.

And once you understand these three phases, you'll recognize a pattern in everything you've ever quit.

And phase number one is the honeymoon, when everything feels exciting.

Let's say you see a video of a skilled dancer

and you get so inspired that you set yourself a goal of taking dance classes every week.

The first few times that you go to the dance classes, you're very high on motivation because your brain is producing strong bursts of dopamine.

And dopamine is a major driver of motivation.

It is a neurotransmitter that makes you want to do things.

It motivates you to the point that you stand up and you go and do that dance class.

A key fact is that your brain releases the most dopamine in response to activities

that are most novel and the activities that are most unexpectedly rewarding.

So during the honeymoon phase, when you go to the dance studio the first few times, the activity is new and unpredictable.

The studio is new, the teacher is new, the structure of the class is new, so your brain is releasing a lot of dopamine.

From an evolutionary perspective, new things could be important opportunities.

If your ancestors found a new berry bush or they found a new path through the forest, those who felt motivated to go and investigate this new opportunity, those survived.

So your brain gives you this big hit of motivation to make sure that you go and engage with something new, that you go and investigate it.

Which is why starting something new feels so exciting.

But after a few dance classes, your brain has fully mapped the experience.

It knows what the dance studio feels like, what a gym feels like, what the online class that you meant to study feels like.

And once the activity becomes less novel, your brain releases less dopamine for it and you feel less motivated to do it.

Which is how we enter phase 2.

The dip.

Suddenly, that same dance class that you used to look forward to all week, it becomes something that you have to talk yourself into going to.

And I've experienced this many times before.

For example, when I started this YouTube channel, at first I felt very motivated.

I was excited to make videos.

I was making good progress.

But then I went into the dip and it was really bad.

I was getting no views, no progress.

It was very difficult for me to sit down and actually make a video.

But I pushed through that long slog of discomfort and difficulty.

And now I feel like making YouTube videos feels like second nature to me.

It doesn't require a lot of willpower anymore because I entered phase three, the routine.

If you were to not quit, if you were to push yourself and overcome the dip, you're going to enter phase three.

It is when you don't need to push yourself to exercise every morning.

You don't have to push yourself to practice a musical instrument or dance or whatever you're planning to do.

You just do it.

We want to get to the point when pursuing your goals is just the most automatic thing for you to do.

Every single person who has ever gotten good at anything has overcome that same exact dip that you're in.

But the difference between them and you is that they did not interpret that dip as a signal to leave, as a signal to quit.

An American author Seth Godin wrote a book about this concept called The Dip, but more so from a business perspective and his insight is

that the dip is not a problem it is a filter

it filters out those people who are not ready to push through the difficulty in the discomfort

and keeps those people who are ready to push through the difficult part most people quit

when they experience the dip which is exactly what makes pushing through

so valuable if anyone could get through the dip there there would be nothing special about the people who actually do.

So you can't prevent the dip, but you can make it much easier for yourself to overcome it.

And here's how you can do it in three steps.

Step number one is you have to expect the dip.

Before you start any new project, any new habit, you have to tell yourself, in a few days or weeks or months,

I know that that excitement is going to disappear.

I'm not going to be as motivated to do this activity.

and that is not necessarily a reason for me to quit.

It is just that that initial excitement, that initial honeymoon period has finally passed and now we're becoming serious.

Step two, shrink the commitment during the dip.

So when the motivation is high during the honeymoon stage, you want to do a lot.

If you just started painting, you might want to paint for 10 hours a day.

If you started learning a new programming language, you might be doing it every single day and on the weekends too and you wouldn't want to do anything else.

But during the dip, when your motivation is going to be low, you're not going to be wanting to do anything.

So we need to shrink the behavior to be so small that your brain doesn't resist it.

So drop from three dance classes a week to one.

Drop from doing two hour long workouts in the gym to 30 minutes.

Because a terrible workout that you actually did is infinitely better than a perfect workout that you skipped.

Step three, introduce novelty into the routine.

Since dopamine release drops because the activity became too predictable, we can partially counteract it by adding variation.

If you usually paint portraits when you're inside of your home, go outside and attempt to paint the landscape.

If you're following coding tutorials, learning a new programming language, stop following the tutorials for a day and try to build something on your own.

Now we know how we can manage the dip, but a very important thing that we have to know is that when you're in the dip, your brain starts creating stories for yourself and telling you lies.

The first lie is I am too lazy for this.

But you were not lazy in week one when you showed up every day without anyone asking you to do it.

You were not lazy when you bought all the equipment for your new project

and you were watching tutorials in midnight for hours without end.

The same person that did all of

that is the same person who's laying in bed right now not wanting to do it anymore.

And I think that the word lazy is just a character judgment for a neurochemical state.

It's just a useless label that we put on ourselves.

The second lie is, this is not for me.

And don't you find it interesting how we oftentimes decide that something is not for us

exactly at the moment when the task feels most difficult and exactly when our motivation is lowest?

It is true that sometimes it would be smart to quit a new pursuit if it's genuinely counterproductive.

But if you see a pattern in yourself where you always quit things exactly when they become difficult,

it means that you might be assuming that something is not for you just because it's difficult, not because it's actually inherently not for you.

And the third lie is, oh, I'll start something new instead.

And this is the sneakiest one because starting something new gives you that honeymoon dopamine hit all over again.

Think of it in terms of dating.

You probably know someone who's a serial dater who keeps entering new relationships going through

that honeymoon phase but when things become difficult or first conflict arises

or the person they're dating is somehow proving themselves to be human

and imperfect they immediately leave and they move on to someone else

and they experience that honeymoon phase all over again with another person

but anyone who's been in a long-term relationship knows that the honeymoon always ends.

But what replaces the honeymoon is much better.

But you can only find that out if you stay and you commit.

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And you know exactly what I'm talking about.

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The dance class that you stopped going to, the youtube channel that you created and stopped posting in, that coding tutorial that you bookmarked and then you forgot about it.

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All of these things were abandoned exactly when they stopped being effortless and started becoming effortful.

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For years I kept starting different online courses and quoting the moment they got heart.

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But Brilliant just launched something that actually makes hard things click.

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They launched a personal tutor that sits on your screen while you learn.

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It sees your work, it draws things out, it asks you guiding questions, and I love how it adapts to the way you think in real time,

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which is a completely different learning experience than traditionally just staring at a textbook alone.

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I do not think I understand the difference between these two options.

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Sure.

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The in operator checks if the left thing is inside the right thing.

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Which order checks if the malware is inside the attachments?

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I think the second one.

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Exactly.

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Malware and attachments checks if that specific file is inside the list.

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Go ahead and press run to see if it works.

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Nicely done.

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Brilliant covers a comprehensive math curriculum,

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and our coding courses actually teach you to think like a software engineer with a focus on debugging and logical reasoning, not simply memorizing syntax.

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The courses are designed by educators from MIT, Stanford, Harvard, and it makes learning feel like you're solving a puzzle, not a chore.

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To get started with Brilliant's tutor for free, go to brilliant.org slash Olga Loic or you can also scan the keyword on screen

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or go to the link in my description.

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Also, Brilliant has given all of my viewers 20% off their annual premium subscription, which gives you unlimited daily access to everything on Brilliant.

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And thank you to them for sponsoring this video.

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We spent this whole video talking about how to not quit our endeavors, our projects, our dreams, but I do think

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that it's important for us to quit things and know what to quit

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if it's genuinely counterproductive or we genuinely do not enjoy it.

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But if you find yourself following a pattern of always quitting when things become difficult, you have to push through a bit more.

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The people who actually finish things aren't people who never fill the dip, they're the people who learned to keep going through it.

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Subscribe if this video helped and let me know in the comments what is one thing

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that you started and then abandoned that you wish you'd actually stuck with.

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I'd be very curious to hear your stories.

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And as always, please give me your video suggestions because I always love discussing new and interesting topics here with you.

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영어 회화 실력을 키우고 싶은 중급 이상 학습자, 특히 IELTS 스피킹 준비생이나 자기 계발 주제의 영어 콘텐츠를 자유롭게 이해하고 싶은 분들에게 완벽한 영상입니다. 신경과학 기반으로 자기 관리법을 설명하는 이 비디오는 논리적이고 구조화된 표현을 많이 사용하므로, 복잡한 주제를 명확하게 전달하는 방법을 배울 수 있습니다. shadow speak (쉐도잉 연습) 에도 좋은 소재로, 자연스러운 속도와 억양을 따라하기 쉽습니다.

빼놓을 수 없는 단어 & 관용구

dopamine: 도파민 (동기 부여와 관련된 신경 전달 물질)
the dip: '함정' 또는 '저점' (새로운 일을 시작할 때 겪는 동기 저하 기간)
push through: (어려움을) 뚫고 나가다 (예: "I pushed through the dip" → "저점을 뚫고 나갔어요")
second nature: 제2의 본능 (자연스럽게 하는 일)

이 단어들은 자기 계발, 심리학 주제의 영어 표현에서 자주 등장하니 꼭 외워두세요!

발음을 완벽하게 하는 방법

이 비디오의 화자는 명확한 미국식 발음을 사용하며, 특히 영어 발음 교정이 필요한 분들에게 유용한 포인트가 많습니다. 첫째, 'dopamine'의 발음은 /ˈdoʊpəmiːn/으로, 'do'와 'pamine'으로 나눠서 발음하세요. 둘째, 'the dip'에서 'the'는 모음 앞이 아니지만 강조되므로 /ðiː/로 발음됩니다. 셋째, 'push through'의 'push'는 /pʊʃ/로, 입을 좁게 벌리고 공기를 내보내는 느낌입니다. shadowspeaks 연습을 할 때는 화자의 억양 변화를 주의깊게 따라하세요. 동기 부여가 되는 부분에서는 높은 톤을, 설명하는 부분에서는 평평한 톤을 사용하는데, 이를 따라하면 자연스러운 표현이 가능해집니다.

이 비디오를 shadow speak 연습에 사용하면, 논리적 표현과 발음 둘 다 향상시킬 수 있습니다. 꼭 여러 번 반복해서 연습해보세요!

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화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	you've ever started · you've ever quit · I've experienced
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	those who felt · person who has · people who are
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	were abandoned · are designed

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

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쉐도잉 연습: HOW TO BECOME DISGUSTINGLY DISCIPLINED (with neuroscience) - 영상으로 영어 말하기 배우기

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쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법