쉐도잉 연습: Your Phone Is Training Your Brain to Lose Focus | Dr. Andrew Huberman & Joe Rogan - 영상으로 영어 말하기 배우기

레슨 만드는 중...
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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.

일상에서의 스마트폰과 집중력 문제

우리 모두가 경험할 수 있는 상황입니다. 책을 쓰거나 일을 할 때 스마트폰이 방에 있기만 해도 집중하기가 힘들어지고, 심지어 폰이 없어도 몇 분마다 자동으로 주위를 둘러보게 되는 경우가 많죠. 이번 영상에서는 스마트폰이 뇌의 집중 메커니즘에 미치는 영향과 그 대처 방법에 대해 이야기하고 있습니다. 영상 영어 공부를 하면서 이런 실생활과 밀접한 주제를 다루면, 언어뿐 아니라 생활 지식도 쌓을 수 있어 좋습니다.

유용한 표현과 연어

  • cognitive resources - 인지 자원. "스마트폰이 방에 있으면 집중을 유지하기 위해 더 많은 인지 자원이 필요하다"와 같이 사용됩니다.
  • doom - scrolling - 절망적인 스크롤링. "많은 사람들이 하루 대부분을 doom - scrolling하면서 보내고 있다"는 식으로 쓰입니다.
  • entrain oneself to - ...에 동조하다. "우리는 특정한 방해 빈도에 자연스럽게 동조하게 된다"와 같이 표현합니다.
  • friction - 마찰(여기서는 어려움). "글을 쓰다가 느끼는 friction은 뇌의 가소성과 관련이 있다"고 말할 수 있습니다.
  • reset - 재설정하다. "스프린터는 스프린트 끝나고 다시 reset한다"와 같이 사용됩니다.

당신의 shadow speech 챌린지

shadow speak 연습은 영어 발음 교정과 말하기 속도를 향상시키는 좋은 방법입니다. 이번 챌린지에서는 영상에서 "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, every three minutes or 90 seconds or so, people get distracted."라는 부분을 선택하세요. 다음 단계를 따라 해보세요:

  1. 영상을 0.75배 속도로 재생하면서 소리내어 따라합니다. 발음과 억양, 강세를 주의깊게 관찰하세요.
  2. 3번 이상 연습한 후, 원래 속도로 다시 시도합니다. 자연스럽게 말할 수 있을 때까지 반복하세요.
  3. 스스로 녹음하여 원본과 비교해보세요. 어디가 다른지 찾고 개선해보세요.

이 연습을 통해 영상 영어 공부 뿐 아니라 실제 의사소통에서도 필요한 집중력과 표현력을 키울 수 있습니다.

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.