Shadowing Practice: Neuroscience confirms: This simple habit rewires your brain - Learn English Speaking with Video
Kies een oefenmodus
Elke modus opent een volledig scherm oefenruimte.
161 zinnen
Als zinnen te kort of te lang zijn, klik op Bewerken om ze aan te passen.
1
If your focus sucks, the reason why may be a lot stranger than you think.
2
In fact, I spent weeks going through this giant stack of research papers on the science of focus
3
and uncovered something most people aren't talking about.
4
It has to do with your mind, but it's not about brain rot or too much distraction.
5
It's actually much weirder because there's actually several simple mistakes you're making right now
6
that quietly sabotage your brain's performance and even in some cases may lead to brain damage.
7
First mistake is this, you may be shrinking your brain.
8
According to this University of Oxford study on almost half a million people, the highest cognitive performance was found at 7 hours of sleep a day.
9
Any hour below or above and your brain has worse memory, worse reasoning and slower reaction speed.
10
But wasn't just performance, those that didn't get 7 hours had crappier and smaller brains.
11
Reduced gray matter and a smaller orbital frontal cortex, This is the part of your brain
12
that tells you perhaps sniffing crack off some random strippers thigh is not a good idea
13
And for those that slept too much they had much smaller cerebellums
14
and more white matter hyperintensities which is just fancy speak to say
15
that there are spots in the brain where the brain's wiring is Fraying
16
because the tiny blood vessels feeding those wires are either leaky
17
or partially clogged now This isn't a randomized control trial And
18
so we don't know for sure that's bad sleep that specifically damages your brain
19
But it does make you wonder right perhaps your ability to focus isn't a willpower
20
or discipline issue Perhaps you're simply outside of your own personal
21
optimal cognitive window this other study tracked 1.4 million people some as long as 25 years
22
Basically waiting for them to die and they too found that both sleeping under seven hours or over eight
23
Independently predicted dying earlier not just dying dying horrible deaths like being burned alive
24
or having your toes eaten by zombified goats Oh, but I'm one of the lucky ones, you tell yourself.
25
I don't need that much sleep, and all the ghosts around me aren't really into feet.
26
Oh, but there are two problems with that.
27
One, statistically, that's probably not true.
28
All goats love toes.
29
Because while there is a real genetic inherited trait that does let some people run on four to six hours,
30
it's caused by a genetic mutation that only shows up in a tiny percentage of the population.
31
So unless you're saying you're one of the X-Men, i.e. you have mutant sleep powers, you're probably dealing with something I call sleep-dead ignorance.
32
This is mistake number two.
33
There's this Harvard experiment, right?
34
Where people are forced to get four to six to eight hours of sleep for two weeks in a row.
35
No caffeine, no naps, just constant camera surveillance.
36
Throughout the experiment, they track people's ability to focus.
37
Sure, your brain's performance is going to take a hit, but it's probably just going to settle at some new normal, right?
38
But that's not actually what happened.
39
Over 14 days, the dumbness level and damage just kept on growing.
40
But the most fascinating thing about this is how people felt because the feeling of sleepiness did in fact stop.
41
Meaning you felt a bit sleepier in the first few days, but then you quickly got used to it.
42
In fact, test subjects reported only feeling slightly sleepy, even though they were at peak impairment levels.
43
In other words, your dumbness grows in a straight line while your sense of tiredness stops, leaving you in a state where you are confidently impaired, but you have no idea.
44
Also, if you'd rather not fight all this on your own.
45
Join the best productivity accelerator ever.
46
I'll teach you the core system, the exact method I use to accomplish anything.
47
Getting to Harvard, becoming a doctor, scaling this YouTube channel part-time.
48
You can do it too.
49
In fact, I'm so confident here's my offer.
50
Show up, do the work, follow the system, and if you don't make insane progress with your goal, we keep working with you for free until you do.
51
And if you're one of the first 24 people to sign up, we'll include the BOSS system for free.
52
This is a real human being chasing you 24-7 every single day.
53
You tell us when you want to do something, like I want to wake up at 7am and be at the gym by 10, and if you don't give me proof you're doing it,
54
someone like me will literally be calling you up on the phone asking, yo, what's up?
55
What's going on?
56
Why aren't you at the gym?
57
If that sounds cool, link in description.
58
So what that means is just because you feel okay, doesn't mean your brain is actually okay.
59
It just means you can't rely on how you feel
60
because the internal gauge of how sleepy I am basically gets broken when you don't get enough sleep.
61
It's a catch-22.
62
According to this paper, one of the most cited reviews in sleep science, sleep loss doesn't break the brain evenly.
63
It primarily breaks sustained focus, the ability to stay locked on, and reaction speed.
64
But because attention underpins almost nearly everything else, the rest of our cognition decays too.
65
And no, you can't just fix it by sleeping in on the weekend.
66
Balinski and his team studied exactly this.
67
Even people with just mild sleep deprivation, 6.3 hours a night for a week, didn't bounce back easily.
68
Three full nights of recovery sleep in a row and their cognitive performance still hadn't returned to baseline.
69
The brain seems to adapt to chronic sleep deprivation in a way that postpones genuine recovery.
70
They call it the slow allostatic process.
71
The best way to understand this is to think of energy as a gas tank.
72
When you sleep, you recharge the tank, but when you're awake, you use it up.
73
Across many days, it looks like this.
74
Use energy, recharge energy.
75
Use energy, recharge energy.
76
This is the fast homeostatic process.
77
But if you start to build chronic sleep debt, the slow allostatic process kicks in and lowers the refill ceiling.
78
Every night of short sleep nudges the cap down a little bit.
79
So even a full night now tops you off, say 80%, then 75%, then 70%.
80
The ceiling keeps sinking the longer your sleep debt remains, which is why impairment accumulates.
81
It's like your old crappy phone battery that never gets back to a full charge.
82
Sure, it says 100%, but in two hours it's at 10% and you're like, what the heck, man?
83
That was only like three feet pics.
84
The perfect way to see this is with a visual.
85
Oh, how did that get there?
86
Anyway, each night that goes by, your gas tank dips lower and lower, and it doesn't get refilled despite the fact that you're sleeping.
87
This is your focus and attention declining over time.
88
This orange line is how rested you feel, which again, doesn't keep on going down, it plateaus, leaving this big gap.
89
This is your blind spot, which is especially dangerous if you're a surgeon, a pilot, a truck driver, or drug dealer, because as the central workers of the world,
90
we need you to be in tip-top shape.
91
And for everyone else watching, if you want to get smarter and better focus, perhaps the next best move isn't to try out a new productivity system,
92
it's to cuddle more with Mr. Bearsley.
93
Not just a few extra hours here and there a crap ton.
94
How long it takes to recover your focus likely depends on how chronically sleep deprived you've been.
95
This leads us to our third mistake.
96
According to a 2008 study by University of Chicago, people were actually really bad at knowing how much sleep they got.
97
While everyone on average believed they got almost 7 hours, they actually only slept around 6.
98
And for short sleepers, it was even worse.
99
Those who thought they got around 6.5 hours of sleep actually only slept for five.
100
I don't know about you, but it takes me a while to fall asleep.
101
My wife has to read me a bedtime story, and then she has to give me a glass of warm milk, tuck me in with Rekka Kuni.
102
I then spend the next 10 minutes thinking about what I would do if I had to fight a bear.
103
This is something called sleep efficiency.
104
According to research, sleep efficiency for a typical healthy adult is around 90%.
105
The older we get, though, the lower this efficiency becomes.
106
So as a general rule, if you want 7 hours of actual sleep, you should probably be in bed for 8.
107
That's why I use a Manta Sleep Mask, this video's kind sponsor, which gives you 100% blackout experience.
108
The C-shaped cups put zero pressure on your eyes so it doesn't even feel like you have anything on.
109
And if you really want to increase sleep efficiency, I'll use the Sound Mask with Bluetooth speakers built right into the fabric to put on some relaxing nature sounds.
110
I'll combo this with a Mantis white noise machine to create a 100% optimized for sleep audio experience.
111
They also have silk masks, which feels like a tiny spa in your face.
112
Anyway, use the link in the description and use code SPOONFEDSTUDY for 10% off.
113
You know that weird thing when you're reading the same thing three times in a row, but at the end of it, you have no idea what you just read?
114
Or when someone says something to you, but you're just completely blank.
115
You may know it as a brain fart, But in neuroscience, it's called local sleep.
116
You know how dolphins sleep with only half their brains
117
because the other half stays up so they don't drown or get eaten by a sea monster?
118
Well, your brain does something similar.
119
In 2019, a bunch of evil scientists forced people to do a single boring task like ironing tiny hamster shirts.
120
The longer you focus on the boring task, the more likely different parts of your brain would fall asleep, despite the fact that you were still awake.
121
And the type of brain region falling asleep would determine the type of brain fart you'd have.
122
If the frontal cortex fell asleep, you'd make impulsive errors and become less patient, more restless.
123
If the posterior cortex fell asleep, this is the part of the brain that renders consciousness itself, your mind would then blank and freeze.
124
What that means is you can sort of force focus to happen, but if you inherently don't care about what you're focusing on,
125
i.e. you're bored, your brain may then go take a nap.
126
But it's not just boredom.
127
Focusing too hard can actually screw you over too.
128
In this other experiment, another group of evil scientists forced people to focus for 24 hours.
129
F-MRI imaging showed the overused brain's wiring literally losing coordination over time.
130
The authors call it network disintegration, which means if you spend all day forcing yourself to focus,
131
ironically, it'll be the focusing part of your brain that'll be the first to fall apart.
132
So what can you do?
133
Let me boil it down to a few practical moves.
134
One, get more sleep.
135
You can't rely on how you feel, nor how much time you spend in bed.
136
Sleep debt is invisible and paying it back takes a lot more time than you think.
137
2. A boredom is not just a feeling.
138
Your brain may be taking micro-naps and becoming less efficient.
139
And so whenever a task is boring, don't white-knuckle it.
140
Make it fun.
141
In his book Play Anything, Ian Bogus explains, fun isn't about pleasure or enjoying.
142
It's novelty.
143
It comes from imposing constraints.
144
For example, you're not just mowing the lawn the game is to mow it in one continuous pass with no overlaps.
145
Next time you do it is to beat your score by doing it faster. And naked.
146
Because why not?
147
And just like that, you're now playing and your focus gets sharper as a result.
148
Actually, that's a great rule.
149
Anytime you want to lock in, just do it naked and your brain wakes the crap up.
150
Three, schedule what I call brain blocks.
151
Sometimes having trouble focusing means you've exhausted a specific part of the brain.
152
So switch to a different task to give that part of the brain some rest.
153
I used to do one task for the entire day, like I have a writing day every Monday or whatever.
154
But now I break up my day for better focus.
155
First block is writing, second block is doodling, third block is filming.
156
Three different blocks, three different brain regions, each one like a fresh fighter tagging its tired buddy out out.
157
Point is, when you're zoning out, don't blame yourself or feel guilty.
158
This isn't you being lazy.
159
Realize there's all these invisible things happening that impact your ability to focus.
160
With that said, if you do want to train raw focus and level up your attention span, I have a four-part neuroscience back system for how to do that right here.
161
I'll see you there.
App downloaden
Alles wat je nodig hebt om vloeiend te spreken
AI UitspraakScoor elke zin
IPA OefeningBeheers elk geluid
WoordenschatBouw je woordenschat op
WoordenspelLeren terwijl je speelt
Zelfde Kanaal
FOR YOU
Aanbevolen Video
B22
163 zinnen
Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)
Business EnglishDaily ConversationUniversity Students
B21
36 zinnen
3 Habits Secretly Destroying Your IQ !
Business EnglishUniversity StudentsWorking Adults
B25
156 zinnen
Neuroscience Says This 10-Minute Habit Can Change Your Life
Business EnglishUniversity StudentsWorking Adults
B27
35 zinnen
SEtalk: Sleep Is Not a Waste of Time
American AccentIELTS PrepUniversity StudentsWorking Adults
B26
44 zinnen
Why Your Brain Thinks Resting is a Threat to Survival
Business EnglishDaily ConversationUniversity Students
B23
47 zinnen
How To Improve Your Memory RIGHT NOW!
Business EnglishUniversity StudentsWorking Adults
B22
119 zinnen
Why you’re always tired (+ food fixes!) 🍜
Business EnglishDaily ConversationUniversity Students
C12
71 zinnen
The Habits That Keep Your Brain Sharp | Dr. Sanjay Gupta - World Governments Summit
Business EnglishUniversity StudentsWorking Adults
B22
150 zinnen
How to Study When You Have No Motivation ( 7 Psychology-Based Strategies)
Business EnglishUniversity StudentsWorking Adults
B29
32 zinnen
How Is Your Phone Changing You?
Business EnglishDaily ConversationUniversity Students
C12
108 zinnen
Neuroscientist's Guide To 10X Your Focus & Memory | Dr Sahar Yousef | FO559 Raj Shamani
Business EnglishUniversity StudentsWorking Adults
B26
114 zinnen
5 Signs Chronic Stress Is Damaging Your Brain
American AccentBusiness EnglishUniversity StudentsWorking Adults
Woordenschat en spreektips bij deze les
Deze spreekles op niveau B2 is gebaseerd op de video “Neuroscience confirms: This simple habit rewires your brain”. Deze woorden komen het vaakst terug: sleep, brain, focus, hour. Deze video bevat 161 zinnen en 2219 woorden om na te spreken. Het gesproken deel duurt 11:58. De spreker praat snel, ongeveer 185 woorden per minuut, dus reken op verbonden en ingeslikte klanken. 83% van de woorden hoort bij de 3.000 meest gebruikte Engelse woorden; de rest kun je beter vooraf bekijken.
Belangrijke woorden in deze video
De 15 moeilijkste woorden uit de video, met uitspraak en betekenis:
| Woord | Uitspraak | Betekenis |
|---|---|---|
| bore werkwoord | /boɹ/ | vervelen |
| recharge werkwoord | /ɹiːˈtʃɑː(ɹ)dʒ/ | opladen |
| sleepy bijvoeglijk naamwoord | /ˈsliːpi/ | slaperig |
| cognitive bijvoeglijk naamwoord | /ˈkɑɡ.nɪ.tɪv/ | cognitief |
| boredom zelfstandig naamwoord | /ˈbɔɹ.dəm/ | verveling |
| deprivation zelfstandig naamwoord | /ˌdɛp.ɹɪˈveɪʃən/ | beroving, afneming |
| frontal bijvoeglijk naamwoord | /ˈfɹʌn.təl/ | frontaal |
| neuroscience zelfstandig naamwoord | neurowetenschap | |
| refill zelfstandig naamwoord | /ˈɹiː.fɪl/ | tankbeurt |
| impairment zelfstandig naamwoord | /ɪmˈpɛəmənt/ | handicap |
| nap zelfstandig naamwoord | /næp/ | dutje |
| goat zelfstandig naamwoord | /ɡoʊt/ | geit, bok |
| toe zelfstandig naamwoord | /təʊ/ | teen |
| invisible bijvoeglijk naamwoord | /ɪnˈvɪzəb(ə)l/ | onzichtbaar |
| awake werkwoord | /əˈweɪk/ | ontwaken |
Phrasal verbs die je zult horen
| Woord | Betekenis |
|---|---|
| fall apart werkwoord | uiteenvallen, uit elkaar vallen |
| go down werkwoord | afdalen |
| show up werkwoord | tentoonstellen |
| stay up werkwoord | opblijven |
| try out werkwoord | uitproberen |
Zinnen om te herhalen
Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:
- In fact, I'm so confident here's my offer.
- Why aren't you at the gym?
- This isn't you being lazy.
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Voorwaardelijke zinnen if + zin, will/would + werkwoord — een voorwaarde en het gevolg | If the frontal cortex fell asleep, you'd make |
| Betrekkelijke bijzinnen who / which + zin — extra informatie over een persoon of ding | hyperintensities which is · remains, which is · spot, which is |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | was found · being burned · are forced |
| Present perfect have/has + voltooid deelwoord — iets uit het verleden dat nu nog telt | you've been · you've exhausted |
Uitspraak om op te letten
De spreker gebruikt 62 samentrekkingen en verkorte vormen, zoals you're, don't, doesn't. Spreek ze kort uit, zoals je ze hoort.
- De klanken “sh” en “zh”: deprivation /ˌdɛp.ɹɪˈveɪʃən/, cognition /kɑɡˈnɪʃ.ən/, disintegration /dɪsˌɪnd.əˈɡɹeɪ.ʃən/, sabotage /ˈsæb.əˌtɑʒ/, mutation /mjuˈteɪʃən/
- Lange woorden — let op de klemtoon: deprivation /ˌdɛp.ɹɪˈveɪʃən/, invisible /ɪnˈvɪzəb(ə)l/, productivity /ˌpɹɒdʌkˈtɪvəti/, accelerator /əkˈsɛl.əˌɹeɪ.tɚ/, accumulate /əˈkjuːmjʊˌleɪt/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: recharge /ɹiːˈtʃɑː(ɹ)dʒ/, cognitive /ˈkɑɡ.nɪ.tɪv/, deprive /dɪˈpɹaɪv/, impulsive /ɪmˈpʌlsɪv/, optimize /ˈɑptɪmaɪz/
- /æ/ — opener dan de Nederlandse “e”: nap /næp/, blank /ˈblæŋk/, fascinate /ˈfæsɪneɪt/, hamster /ˈhæm(p)stɚ/, homeostatic /ˌhoʊmioʊˈstætɪk/
- /g/ — een harde plofklank, geen Nederlandse “g”: cognitive /ˈkɑɡ.nɪ.tɪv/, goat /ɡoʊt/, cognition /kɑɡˈnɪʃ.ən/, disintegration /dɪsˌɪnd.əˈɡɹeɪ.ʃən/, exhaust /ɪɡˈzɔst/
Zo oefen je met deze video
- Luister de hele video één keer zonder te spreken en noteer de woorden die je niet kent.
- Begin op 0,75× snelheid, spreek zin voor zin na en ga terug naar normale snelheid zodra het makkelijk gaat.
- Neem jezelf op en vergelijk met het origineel; let daarbij op woorden als bore, recharge, sleepy.
Wat is de Shadowing-techniek?
Shadowing is een wetenschappelijk onderbouwde taalleermethode die oorspronkelijk is ontwikkeld voor professionele tolkentraining en gepopulariseerd door polyglot Dr. Alexander Arguelles. De methode is eenvoudig maar krachtig: je luistert naar native Engelse audio en herhaalt het onmiddellijk hardop — als een schaduw die de spreker volgt met slechts 1–2 seconden vertraging. In tegenstelling tot passief luisteren of grammaticadrills, dwingt shadowing je hersenen en mondspieren om echte spraakpatronen tegelijkertijd te verwerken en te reproduceren. Onderzoek toont aan dat het de uitspraaknauwkeurigheid, intonatie, ritme, verbonden spraak, luisterbegrip en spreekvaardigheid aanzienlijk verbetert — waardoor het een van de meest effectieve methoden is voor IELTS Speaking-voorbereiding en echte Engelse communicatie.