쉐도잉 연습: How to Lock In and Actually Get Things Done | Andrew Huberman - 영상으로 영어 말하기 배우기

연습 모드 선택

각 모드는 전체 화면 연습실로 열립니다.

227 문장

문장이 너무 짧거나 길면 Edit를 눌러 조정하세요.

If you are not good at clearing the slate before you try and focus, you're going to have a very hard time for understandable reasons.

In fact, I'm amazed that anyone can think at all.

I'm amazed that anyone can focus at all.

It's very, very clear that if you have a hard time getting into a bout of work or even staying focused,

there's a very good chance, I believe, that your breaks between work and what you were doing before work was too stimulating.

I'm a big advocator for boring breaks.

And I'm a big advocator for silence before and after bouts of work for a couple of reasons.

The reason I'm

so bullish about people understanding a little bit of mechanism behind the checklist of things to do is

that I do think that when people understand mechanism, it gives them flexibility over the so -called protocols.

And I think it also allows them to customize those things for themselves.

Let's face it.

If you want to go online now and just say, what are the top 10 things I can do to improve my sleep?

And you get a list, you can put those on your refrigerator, you put them next to your bed.

Why doesn't everyone just do that?

It's because the way that people go about learning information strongly drives whether or not they apply that information.

The thoughts and by extension, the emotions, but really the thoughts that you have right now,

your ability to focus right now is strongly driven by the inputs you received in the preceding hours

and even days think about a dog okay um what kind of dog is it golden retriever golden retriever okay

so as you think about the golden retriever like what other things come to mind about the golden retriever

it's got a little neckerchief on okay red neckerchief great red neckerchief

Like what else about golden retriever?

Fluffy.

Fluffy, Osei.

So there's a tactile thing.

Okay.

Anything else about golden retrievers?

This is very specific to you.

Bouncing up and down, rolling on its back.

Smells a little bit, but I like it.

Great.

Okay.

So there's a, I like it.

You like to, okay.

Thoughts basically start with some seed element, some noun, some pronoun, some thing, some event.

And then what the brain does is it essentially starts to call on more and more sensations and starts layering those in.

More and more prior sensory events.

It's red handkerchief.

Okay, it's fluffy.

There's a tactile.

And that thoughts really are the layering on of more and more sensory memories.

And thoughts are really a layering of the senses in abstract thought space.

Now, this is not meant to make something from nothing, but it's so important that we understand this because you think,

what is the ability to think?

Well, the ability to think is constrained by the number of different senses I'm trying to place on a bunch of different things.

And so that's how we navigate through environments.

I can't look at everything in this garage.

I have to focus on certain things, find the Phillips head screwdriver, go over there.

And you're discarding all the other information.

Now, when you think about sitting down to do work or to learn something,

prepare a podcast, it is so important that you limit the number of sensory inputs coming in, not just during that event, but before.

Because the sensory stimulus that kind of sets off this cascade of layering in more

and more sensory memories and understanding is begun before you sit down to read your book.

This is why you read a portion of a book and then you're like, oh wait, I wasn't even paying attention.

Your brain is still working with the sensory inputs from before.

It's not thinking about them consciously.

So this is vitally important.

Now, what have we done?

The challenge is that we've brought an infinite number of sensory experiences into the thing that you're looking at.

So we've brought all the sensory inputs through the device that you're holding.

So the narrowing of your perspective hasn't helped you to narrow the distractions?

That's right.

Cognitive space is still infinite, even though the spatial limitation of where you're placing your attention is very restricted.

So the fact that you have so many competing thoughts has everything to do with that.

And it also has everything to do with what you were doing in the 10

or 15 minutes before you sat down to try to work.

But am I supposed to take in an infinite number of novel items through this device?

In fact, Mike Easter, the author of The Comfort Crisis, told me something super scary when he came on the podcast.

He said that the people who developed the algorithms for social media borrowed heavily from the casinos.

And it was one guy who watched his kid playing video games who realized

that the kids would play video games for hours and hours and hours, and what they were playing for was novelty.

And so they switched the slot machines in casinos, on his suggestion, to instead of just spooling numbers and fruit or whatever it was,

because they're now electronic, you can get a near -infinite number of combinations of novel items, and people will play while losing for novelty.

and think they're winning.

The brain is tricked into thinking that it's winning.

But there's this very narrow rock bridge out to the top.

And on either side, it's slide to your death.

Slide to your death.

It's precarious.

But on either side, you fall to your death.

And I always think of the internet and much of life like this.

On one side is numbing out by going online.

And the other one is drama.

So you're allowed to unfollow accounts that you're not learning from or that are pulling you into either numbing out or drama.

The drama piece is very serious because it gives the illusion that there's something meaningful there.

But you realize this is just like, it's nothingness.

It is kind of the empty calories of the content world that you leave this.

Having been given the sort of simulacrum of learning something.

But if somebody said, okay, after watching this 10 minute, half hour, one hour expose or deconstruction,

what do you know that you didn't know at the start?

You go, well, I know about what this person

and this person said to each other about each other and how the interplay.

And look, deconstructing someone's psychological profile, understanding how human motivations work.

I'm fascinated by the way that sort of social interaction, hierarchy, status games, all of that stuff.

But I'm not learning that.

I'm not reading the status game by Will Storr.

So after you've finished consuming a thing, how do you feel?

Do you feel enlightened, hopeful, peaceful?

Do you want to ring your mom and say that you miss her?

100

Do you want to talk to your friends?

101

Or do you feel like the world's out to get you

102

and that there's less than is needed for everybody

103

and you shouldn't really trust people and you're a bit sort of tight

104

and tense and your shoulders are up and there's a ringing in your ears?

105

Well, here's my litmus test.

106

After I spend a bit of time on social media, I ask myself later, do I remember anything from being on there?

107

You know, the reflection, was there any learning?

108

Did I learn anything?

109

Thinking about your experiences is so critical to placing value on them, making them meaningful for you.

110

What I'm not interested in is just an endless deluge of sensory input that goes nowhere, especially if it impedes other things.

111

So a little bit more reflection, 10 minutes, one minute, five seconds of just asking, did I remember anything useful?

112

Do I want to do that again?

113

You know, I think that the big mistake

114

that I made for a number of years was trying to find the thing

115

that comes from outside that's going to change things

116

and you know lord knows i love caffeine and of doing certain activities and um and learning but at some point

117

you realize that the the ability to um like withhold uh like reflect reflexes

118

that you don't want to have like you know getting your temper sparked

119

or something you know people say no one can make you feel anything

120

and i say that's crazy people can make you feel things all the time.

121

You know, the ability to not speak from your first thought, but your second or your third, you know, you hear these kinds of cliches, right?

122

But all of that ability comes from inside.

123

It's from doing internal work.

124

And it's kind of amazing how much we can accomplish.

125

And I'm certainly not the first to say this, how much we can accomplish by just stopping and listening and going, wow, like my brain's crazy.

126

It's like all these thoughts, all this stuff.

127

Oh, oh, too much input coming into this.

128

Like, I've got to shut down this thought path.

129

Also realizing that, you know, because these thoughts layer on themselves, our sensory memories layer on top and we feed our thoughts.

130

If you're ruminating on something that really bothers you, you probably do want to distract yourself, unless you're really going to work on that thing.

131

That you really can feed thoughts like embers and a fire.

132

And it's important to not do that if it's not adaptive.

133

Is it truly possible to deprogram bad habits?

134

Or once those neural pathways are down, is that locked in for life?

135

How do you think about getting rid of bad habits, the process of overcoming those?

136

Yeah, I think, you know, if we look at the data on neuroplasticity,

137

it's much easier to reactivate a pathway that was laid down early in life, even if it's been suppressed.

138

Breaking bad habits involves a lot of top -down control prefrontal cortex suppressing the activity of these hypothalamic

139

and other subcortical neurons and how do we know this it's the structure in the brain it's

140

that no don't reach for that cookie it's that no don't say

141

that thing it's the don't do the thing that your hypothalamus

142

and other structures are um creating some internal uh activation of the autonomic nervous system

143

that kind of vibration of you want to do it it smells

144

so good it tastes so good you just want to I don't know why I did it, this kind of thing.

145

So that top -down control can be learned.

146

And the beautiful thing, and this answers your question more directly,

147

the beautiful thing is that at some point that top -down control is not required anymore, unless you do the thing you're not supposed to do.

148

And then it requires top -down control again.

149

One thing that I've been doing before I prepare to do any writing,

150

any podcasting, any work is I try and make myself as bored as possible.

151

I try and remove as much sensory input as possible.

152

I might think about my breathing because it's hard to not think about anything,

153

but I really have started to limit the amount of sensory information coming into my space.

154

I have an entire floor of where I live now.

155

I live in, I have an odd structure now, but the entire bottom floor is a no phone zone.

156

Once or twice, I brought my phone down there, but it's a no phone zone.

157

Going down the stairs, there are no phones in there.

158

Let's say you're trying to learn something or read a book or just do something that you're not reflexively doing.

159

You want to create this habit it's very clear that neuroplasticity, yes, requires alertness, requires focus.

160

You need sleep later that night.

161

I've been beating that drum for a number of years.

162

It's also clear that reflection on what you were doing at some later time, just kind of like post -learning reflection,

163

walk into your car, sitting on the plane for a second, thinking about a podcast you did earlier or something you heard or a discussion,

164

strongly reinforces the memories and the ability to work with the memories of new information.

165

And this is something that we've given up largely because of our smartphones.

166

You're constantly bringing in new sensory information.

167

All the data, I did an episode on how to best study and learn.

168

I went to the data to find out because I have my methods, but that doesn't mean they're the best methods.

169

Reading, rereading, note -taking, highlighting, it's all fine, but it turns out the biggest lever is to self -test at some point away from the material.

170

So testing is not just something for evaluation of others, it's a way that we should think,

171

you know, yeah, how much can I remember about that conversation?

172

What was tricky?

173

Okay, I don't remember that piece.

174

I'm going to go back and look it up.

175

All learning is, and this will sound like a giant duh, but all learning is anti -forgetting.

176

How do we know this?

177

Because if you have people read a passage one, two, three, four, five times versus one time and they self -test,

178

one time and self -testing, significantly better.

179

Learning is repeated recall, not repeated exposure.

180

Yes.

181

Beautiful.

182

Right.

183

And reflecting on what you were trying to do or learn or solve, even if you don't remember, even if you're still puzzled by it,

184

is so vitally important to the anti -forgetting process.

185

And so at some level, like I love social media, teach on social media.

186

I partake in it as a consumer and a creator there.

187

But I think we need to really scruff ourselves and go, okay, I need to read this book.

188

I need to write this chapter.

189

I need to do this drawing.

190

And you'll notice once you drop into that trench, the brain has these attractor states.

191

It's like a ball bearing on a flat surface.

192

As you get more into a thought trench or activity trench, it's like that ball bearing drops into what's essentially a deep valley.

193

And it's actually hard to leave.

194

You'll notice you're walking out and unless you pick up your phone, you'll still be thinking about that.

195

And this is how the brain works.

196

The brain is not working in step functions.

197

The brain, none of us are supposed to do the same thing all day long.

198

And none of us are supposed to be able to think and focus easily.

199

You just have to ride that, that sort of layering on of thoughts, going from board to sensory input to deeper and deeper,

200

and then work for bouts of, you know, 90 minutes or a couple of hours, and then give yourself a little bit of time, pause, reflect.

201

And it doesn't mean you can't have a conversation, but people are texting in between.

202

It's unbelievable what we've done to hamstring ourselves against being able to think.

203

Whitney Cummins got the best take on this.

204

She says, in order for art to imitate life, you have to live a life. So good.

205

And it's one of the challenges you get as people become more successful

206

that their ability to generate new ideas decreases

207

because their life is increasingly out of touch into the comedian who only talks about dinners,

208

shows, and airports and hotels on stage because that's the entirety of their life experience.

209

The reason I have my art projects, the reason I extended my book for a year to add more studies is because I like learning.

210

And as my friend of mine said, he's a very intelligent guy.

211

He's a tattooer, among other things.

212

He's an exceptional artist.

213

And he said, people with interests are interesting.

214

You know what's not interesting? other people's failures, other people's minor wins.

215

Like there's nothing more boring than that.

216

But it hooks in the short term.

217

The novelty of life, the excitement of life, the enriching parts of life are about new experiences.

218

But from a selfish perspective, that widespread fragility is your competitive advantage.

219

And if you're one of the people, you're not going to be able to change the world, certainly not before you've changed yourself.

220

And that means that the first step is, huh, this is an opportunity for me.

221

I can step into the - The good news is,

222

as Goggins would say, nowadays it's very easy to be spectacularly good in pretty much any field.

223

You just have to do what no one else is doing.

224

Now, he's an extreme case, and I have immense admiration for David.

225

I mean, he's just so David, you know, but if you want to be the best in your class at anything,

226

best in class at pretty much anything, it's become so much easier now.

227

You just have to not constantly be projecting things out to the world or paying attention what other people are doing.

앱 다운로드

유창하게 말하는 데 필요한 모든 것

AI 발음 평가문장마다 점수 확인

IPA 발음 연습모든 소리 마스터

단어 학습나만의 단어장 만들기

단어 게임놀면서 외우기

QR 스캔

Download on theApp Store Get it onGoogle Play

같은 채널

FOR YOU

이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “How to Lock In and Actually Get Things Done”을(를) 바탕으로 합니다. 이 영상에는 섀도잉할 문장 227개와 단어 2859개가 있습니다. 말하는 구간의 길이는 15:04입니다. 화자는 분당 약 190단어로 빠르게 말하므로 연음과 약하게 발음되는 소리가 많습니다. 단어의 85%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
layer 명사	/ˈleɪ̯ɚ/	층
habit 명사	/ˈhæb.ɪt/	습관, 버릇
reflection 명사	/ɹɪˈflɛkʃən/	반사
infinite 형용사	/ˈɪnfɪnɪt/	무한
podcast 명사	/ˈpɑdˌkæst/	팟캐스트
narrow 형용사	/ˈnæɹəʊ/	좁은, 좁다
reflect 동사	/ɹɪˈflɛkt/	반사(反射)하다
trench 명사	/ˈtɹɛnt͡ʃ/	참호, 트렌치
novelty 명사	/ˈnɑvəlti/	신기함
slide 명사	/ˈslaɪ̯d/	미끄럼틀, 미끄럼대
mechanism 명사	/ˈmɛk.ə.nɪ.zəm/	기구, 메커니즘
casino 명사	/kəˈsiːnəʊ/	카지노, 도박장
meaningful 형용사	/ˈmiː.nɪŋ.fl̩/	유의미(有意味)하다
numb 형용사	/nʌm/	마비되는
element 명사	/ˈɛləmənt/	요소

영상에 나오는 구동사

단어	뜻
give up 동사	항복하다
go back 동사	돌아가다
go down 동사	내려가다
pick up 동사	줍다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

Do you feel enlightened, hopeful, peaceful?
Do you want to talk to your friends?
You know, the reflection, was there any learning?
Do I want to do that again?
You know what's not interesting?

이 영상의 문법

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

문형	영상 속 표현
현재완료진행 have/has been + -ing — 전에 시작해 지금도 계속되는 동작	I've been doing · I've been beating
현재완료 have/has + 과거분사 — 과거의 일이 지금도 관련이 있을 때	have we done · we've brought · hasn't helped
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	is not meant · is constrained · is begun
관계절 who / which + 절 — 사람이나 사물에 대한 추가 정보	people who developed · guy who watched

주의할 발음

화자는 you're, I'm, don't 같은 축약형과 약화된 형태를 62번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: pathway /ˈpæθˌweɪ/, bother /ˈbɑðɚ/, breathe /bɹiːð/, algorithm /ˈælɡəɹɪðm̩/
“sh”와 “zh” 소리: reflection /ɹɪˈflɛkʃən/, essentially /ɪˈsɛnʃəli/, accomplish /əˈkɑm.plɪʃ/, extension /ɪkˈstɛnʃən/, exposure /ɪkˈspəʊ.ʒə(ɹ)/
긴 단어 — 강세 위치에 주의: essentially /ɪˈsɛnʃəli/, mechanism /ˈmɛk.ə.nɪ.zəm/, intelligent /ɪnˈtɛlɪd͡ʒənt/, interaction /ˌɪn.təˈɹæk.ʃən/, psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: reflection /ɹɪˈflɛkʃən/, infinite /ˈɪnfɪnɪt/, reflect /ɹɪˈflɛkt/, meaningful /ˈmiː.nɪŋ.fl̩/, selfish /ˈsɛlf.ɪʃ/
/v/ — ㅂ(/b/)과 구별하기: novelty /ˈnɑvəlti/, solve /sɒlv/, versus /ˈvɝsəs/, involve /ɪnˈvɑlv/, overcome /ˌəʊ.vəˈkʌm/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: mechanism /ˈmɛk.ə.nɪ.zəm/, stairs /ˈstɛɹz/, nowadays /ˈnaʊ.ə.deɪz/, pause /pɔːz/, expose /ɪkˈspoʊz/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
0.75배속으로 한 문장씩 섀도잉을 시작하고, 익숙해지면 보통 속도로 돌아갑니다.
자신의 목소리를 녹음해 원본과 비교하고, layer, habit, reflection 같은 단어에 특히 주의합니다.

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.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: How to Lock In and Actually Get Things Done | Andrew Huberman - 영상으로 영어 말하기 배우기

연습 모드 선택

앱 다운로드

같은 채널

How to Train Your Brain to Enjoy Hard Work | Andrew Huberman

The Modern World Is Designed to Destroy You | Naval Ravikant

Most People Waste Their Life Without Realizing It | Naval Ravikant

추천 영상

The 15% Rule: How to Learn Faster | Andrew Huberman

A 4-Step System to Process Information with Extreme Clarity

The Morning Routine That Sets Up Your Entire Day | Andrew Huberman | Raj Shamani Clips

I’m Begging You: Replace Scrolling With These Habits

How to Quickly Improve Focus - Andrew Huberman

The Psychology of People Who Want to Do Everything

HOW TO MASTER ANY SKILL FAST

How to lock in (for real)

Why You Need to Read Hard Books

Neuroscientist: How To Change Your Brain (Andrew Huberman)

If YOU Can’t Focus, You NEED to See This (Science Backed)