Shadowing Practice: Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive) - Learn English Speaking with Video
Kies een oefenmodus
Elke modus opent een volledig scherm oefenruimte.
163 zinnen
Als zinnen te kort of te lang zijn, klik op Bewerken om ze aan te passen.
1
I did some things, some changes, that transformed my brain in just one month.
2
I went from constantly being distracted
3
and unable to focus for 20 minutes to finally being able to focus and work on what matters to me.
4
The brain, like a high-performance machine, needs specific operating conditions to optimize and operate at peak performance.
5
And after diving into the research and implementing these changes myself, I've seen some dramatic changes.
6
In this video, I'm going to show you four evidence-based ways to upgrade your brain, all backed by scientific studies.
7
So the first thing is sleep.
8
This is your brain's operating system's number one source of energy.
9
This is like charging the battery.
10
Your brain isn't just recharging, though, while it's sleep.
11
It's actually restructuring certain parts of your brain.
12
So not only is it refilling the battery, it's changing and optimizing it to make it a more efficient battery.
13
But here's where it gets wild to me.
14
So in a landmark 2004 nature study,
15
researchers at the University of Lubeck taught participants a complicated number reduction task with a hidden shortcut that they weren't told about.
16
Some people slept between the training sessions while others didn't.
17
The results showed that 60% of people who slept discovered this hidden rule, while only 22% of those who stayed awake figured it out.
18
That's nearly three times more people having this aha moment or figuring out the problem just from sleeping.
19
And this is amazing to me because it shows
20
that your brain isn't only replenishing the energy source and kind of calming down when you sleep,
21
but it's also creating new connections and solving problems while you sleep.
22
And every hour that you have a lower quality sleep
23
or just that you don't sleep inside of
24
that seven to nine hour range is dramatically decreasing your brain's abilities to just solve new problems and do new things.
25
But here's the critical part.
26
It requires quality sleep, not just duration of sleep.
27
Your brain needs to cycle through the proper stages, stage one, two, three, REM sleep,
28
non REM sleep, and have a good duration of all those different cycles to get all the benefits of sleep.
29
So here's how I practically go for this.
30
I aim for seven to nine hours of quality sleep.
31
Most studies say that when you get below seven hours or above nine hours, it's actually harming your health.
32
I keep my bedroom dark, quiet and cold.
33
So I keep my bedroom at around 65 degrees Fahrenheit
34
and try to keep the sound pollution at less than 25 decibels and less than one lux of light pollution.
35
I also have a nighttime routine, and I try to not eat or drink anything three hours before bed.
36
And in that nighttime routine, I have a warm shower about an hour before bed.
37
Because the idea behind this is that your body tries to cool down inside that hot shower.
38
And then when you step outside of it, your body continues to cool down, bringing that core body temperature lower and helping you fall asleep more naturally.
39
Because when you sleep, your body temperature actually drops by about one degree centigrade.
40
Number two is exercise.
41
And this is your brain's 20% learning boost.
42
So physical movement doesn't just rewire our bodies, it rewires our brains.
43
And I'm not talking about marathon training sessions here, I'm talking about maybe six, ten minutes of exercise.
44
In a 2007 study published in Neurobiology of Learning and Memory, researchers at the University of Munster discovered
45
that people who perform just two three-minute bursts of intense exercise that is sprinting like squats,
46
jumping jacks before learning new vocabulary actually learned that vocabulary 20% faster than those who just rested or did moderate exercise.
47
That's like getting an extra hour of productivity for just six minutes of exercise.
48
But here's what makes this even more interesting.
49
It's not just the immediate focus boost, it's the long-term learning gains.
50
They found that this exercise was associated with higher levels of something called BDNF which is called brain-derived neurotrophic factor.
51
So brain comes from the brain, derived, you get that.
52
Neurotrophic factor, so neurons troph like this thing.
53
So they like it because when they get exposed to it, they grow and form more connections.
54
That's what BDNF is, or that's what researchers currently think BDNF does.
55
So when you do this exercise, it increases the levels of this BDNF throughout your brain throughout the day.
56
Think of this as food for your neurons, growth for your neurons to help create new connections, new memories and new learnings.
57
Not only be it enough, exercise can release dopamine, epinephrine and norepinephrine.
58
Dopamine enhances this motivation, focus and learning through this reward pathway and epinephrine and norepinephrine at manageable levels, right, which you can get from exercise,
59
help you increase your focus, attention and energy.
60
Come on, brain, lift it, lift it.
61
So how can you practically use this in real life?
62
Maybe you can schedule a short, intense, or a longer but still intense exercise session before you get to studying or midway before studying,
63
as opposed to at the end of the study day.
64
Because you break up your study day with intense exercise, you'll get much closer access to that boost in brain chemicals.
65
If you use Pomodoro sessions, so studying for 25 minutes then taking a 5 minute break, you could use those 5 minute breaks to do some kind of quick exercise.
66
Finally, pick some kind of exercise that you actually like, because the most important thing is that over time, you actually continue to exercise instead of just being excited by this video,
67
exercising today and then never doing it again.
68
Thing number three we're gonna do to change our brain's operating system is optimize our environment.
69
Your physical space is programming your life, whether you realize it or not.
70
I found that designating certain parts of my apartment for specific learning tasks helps optimize myself during those specific tasks.
71
It helps my brain create shortcuts.
72
So for example, if I know whenever I sit at this desk, I'm going to be working on YouTube videos.
73
As soon as I sit down, my brain snaps into YouTube video mode.
74
Or if I go to sit at that desk over there, I know I'm going to be working on my personal projects, my programming or my electrical engineering.
75
Or if I go to the couch back there I know I'm gonna be relaxing
76
and chilling out especially in maybe this hour before bed.
77
It kind of short circuits and conditions myself to get into these brain modes as soon as I go to these places.
78
And the more I just do those things in those places the stronger those neuronal connections
79
and the stronger
80
that instant switch of my brain is the key is consistency only use these zones for this certain thing
81
and you'll change your brain to be trained to be ready to do those things in
82
that place so i keep each space as minimalist
83
and clean as i possibly can
84
and focused on only the thing i'm going to be doing
85
so for example right now i just have one screen with the script the camera
86
and that's it i don't have my phone i don't have
87
any other notes i have nothing in front of me on that desk other than the thing that I'm doing right now.
88
And the most critical thing is never to do those other things in those places.
89
So for example, my bed is a sacred place.
90
I never read books.
91
I never look at my phone.
92
I never do things that aren't just sleep in my bed
93
because otherwise it distracts and makes my brain confused when it goes into bed.
94
And this is what top sleep doctors around the world recommend as well.
95
Consistently stick to these certain places for your certain work.
96
You'll classically condition your brain and the next time you sit in these places it'll be
97
that much easier to actually sit down and do that work.
98
Number four is focus on your mindset when you're learning or thinking or doing certain things.
99
The mindset is the mental environment that you put all your tasks and all your life under.
100
This upgrade is very simple but amazingly powerful.
101
Instead of saying I have to do certain things say I get to do certain things.
102
When I was in medical school this was the most magical shift for me.
103
Instead of saying, I have to memorize these things about the heart rhythms and drugs that affect it, I get to say, hey,
104
I get to learn about these things that may one day save someone's life who's having a heart issue.
105
I get to learn how the human body works.
106
Some of this is research that people have been working on for centuries.
107
Suddenly, these flashcards weren't a burden, but they were a privilege.
108
And neuroscience research shows that reframing these things in a gratitude practice can help release more dopamine
109
and serotonin and help you actually get the work done.
110
When I frame something as an obligation, so I have to do this, my brain's threat system goes into overdrive.
111
But if I get it to, I get to.
112
It's some exciting, passionate, cool thing that my brain's chemical switches.
113
And it's a very small switch, but just trying to trick yourself into that switch can be a game changer.
114
So how do we practically do this?
115
Simply change the things that you have to do to you get to do.
116
I have to go to this meeting becomes I get to collaborate with people and learn from these people on this project.
117
I have to study this material becomes I get to learn about these amazing things
118
that people have been trying to perfect and understand for hundreds, thousands, or even tens of thousands of years.
119
Or instead of I have to exercise to be in shape, say I get to exercise.
120
I'm so lucky to have these functioning limbs and heart
121
and body that I can put them through these paces
122
and I get the chance to grow them and become stronger and become more healthy.
123
All this might feel very forced in the beginning and very weird in the beginning.
124
Trust me, it's completely normal.
125
Your brain is used to those other ways of thinking, but over time you can slowly turn it around and slowly switch
126
and activate the different parts of this brain that'll make it lock in
127
and stay with you and dramatically make you feel better when you're doing these things.
128
Trust me.
129
What the author Dale Carnegie says is that we need to just live in day tight compartments.
130
Don't focus on tomorrow.
131
Don't worry about the past.
132
Plan your day and then focus as much as you can on accomplishing what you set out to do that day.
133
If you don't, no worries.
134
Don't worry about pushing it to the next day.
135
Don't worry about how little you did yesterday.
136
Just focus on what you can do today.
137
As your brain tries to juggle multiple things, multiple concerns, multiple tasks, the actual chance that it's going to accomplish one thing decreases dramatically.
138
So change the brain from I have to to I get to.
139
Focus specifically on what you're going to do today and forget about everything else.
140
Okay, so overall, how are we going to upgrade our brain operating system in one month?
141
So we're going to focus on everything that actually builds our brain, everything that feeds our brain and allows us to learn and do things with it.
142
Number one is sleep.
143
We're going to aim for seven to nine hours of quality sleep every single day.
144
Remember, when you sleep, your brain restructures your brain to focus on important things and get rid of less important things,
145
making you nearly three times more likely to solve challenging problems the next day than those who don't sleep properly.
146
We're going to try and integrate some form of exercise in between our studying
147
or before our studying or work or productivity
148
or whatever we're doing during the day because exercise is shown to release things like BDNF, dopamine, epinephrine, and norepinephrine, which help our brain grow and develop.
149
Number three, we're going to create dedicated zones in our apartment, our workspace, our things to do only those things in those certain areas.
150
So we help our brain get into the zone that much faster.
151
And finally, number four, we're going to reframe our brain to switch it from I have to to I get to
152
and focus on what we're actually doing in the moment during the day
153
instead of worrying about what we did yesterday or what we're going to have to do tomorrow.
154
According to the research, it seems brain optimization isn't about working harder.
155
It's about creating the right conditions for your brain to have the ability to work harder.
156
And these four upgrades are synergistic.
157
Quality sleep consolidates the memories that you created during your enhanced learning from your exercise.
158
While your optimized environment and mindset create the optimal conditions for you actually to bring in information and solve problems.
159
Your brain is already capable of doing these amazing things.
160
I just wanted to help you show you how to remove the weights that are bringing down most people's mental performance
161
Before they even get started.
162
I will see you on the next one.
163
My head hurts now
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
B23
83 zinnen
5 Minutes a Day to Feel More Energetic and Focused (No Motivation Needed)
Business EnglishDaily ConversationUniversity Students
B28
96 zinnen
This Is How Geniuses Train Their Mind — IQ Is Not Fixed
Business EnglishDaily ConversationUniversity Students
B210
102 zinnen
How to Study More Effectively | Learning English Podcast | B1/B2 English Listening Practice
Business EnglishDaily ConversationHigh School Students
B25
190 zinnen
Why You're Always Tired (and how to fix it)
Business EnglishDaily ConversationUniversity Students
B29
163 zinnen
I Lived Like Elon Musk for a Week But One Day Was Enough
Business EnglishDaily ConversationUniversity Students
B22
226 zinnen
I tried zone 2 training for 30 days (what I learned)
American AccentBusiness EnglishDaily ConversationUniversity Students
B15
155 zinnen
Why I'm able to study 4 hours with NO breaks (how to stay productive)
Business EnglishDaily ConversationUniversity Students
B22
130 zinnen
How I Started Thinking in English 24/7 (Without Translating)
Business EnglishDaily ConversationUniversity Students
B22
206 zinnen
This is wrecking my brain and it feels amazing
Business EnglishDaily ConversationUniversity Students
B27
382 zinnen
If YOU Can’t Focus, You NEED to See This (Science Backed)
Business EnglishDaily ConversationUniversity Students
B25
63 zinnen
The Art of Doing Less and Achieving More
Business EnglishDaily ConversationUniversity Students
B21
44 zinnen
🧠-health mini: train your brain during war
Business EnglishDaily ConversationUniversity Students
Woordenschat en spreektips bij deze les
Deze spreekles op niveau B2 is gebaseerd op de video “Why I’m Able To Focus 70+ Hours Per Week”. Deze woorden komen het vaakst terug: brain, sleep, exercise, focus, hour. Deze video bevat 163 zinnen en 2270 woorden om na te spreken. Het gesproken deel duurt 11:56. De spreker praat snel, ongeveer 190 woorden per minuut, dus reken op verbonden en ingeslikte klanken. 86% 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 |
|---|---|---|
| optimize werkwoord | /ˈɑptɪmaɪz/ | optimistisch zijn/handelen |
| dopamine zelfstandig naamwoord | /ˈdoʊ.pəˌmin/ | dopamine |
| neuron zelfstandig naamwoord | /ˈn(j)ʊɹɑn/ | neuron, zenuwcel |
| mindset zelfstandig naamwoord | /ˈmaɪn(d)ˌsɛt/ | mentaliteit, ingelsteldheid |
| researcher zelfstandig naamwoord | /ˈɹiˌsɝ.t͡ʃɚ/ | onderzoeker |
| shortcut zelfstandig naamwoord | /ˈʃɔːtkʌt/ | sluiproute |
| derive werkwoord | /dɪˈɹaɪv/ | afleiden |
| distract werkwoord | /dɪˈstɹækt/ | afleiden |
| vocabulary zelfstandig naamwoord | /vəˈkæb.jə.lə.ɹi/ | woordenschat, vocabulaire |
| enhance werkwoord | /ɪnˈhæns/ | vergroten, uitbreiden |
| accomplish werkwoord | /əˈkɑm.plɪʃ/ | volbrengen |
| duration zelfstandig naamwoord | /dʒʊˈɹeɪ.ʃən/ | tijdsduur, duur |
| productivity zelfstandig naamwoord | /ˌpɹɒdʌkˈtɪvəti/ | vruchtbaar |
| decrease werkwoord | /dɪˈkɹiːs/ | afnemen, verminderen |
| pollution zelfstandig naamwoord | /pəˈluʃən/ | vervuiling, milieuverontreiniging |
Phrasal verbs die je zult horen
| Woord | Uitspraak | Betekenis |
|---|---|---|
| cool down werkwoord | /kuːl ˈdaʊn/ | afkoelen, koelen |
| sit down werkwoord | gaan zitten | |
| calm down werkwoord | bedaren | |
| figure out werkwoord | uitvogelen, er achter komen |
Zinnen om te herhalen
Korte, volledige zinnen uit de video die je in alledaagse gesprekken kunt gebruiken:
- Your brain isn't just recharging, though, while it's sleep.
- It's actually restructuring certain parts of your brain.
- Trust me, it's completely normal.
- If you don't, no worries.
- Don't worry about how little you did yesterday.
Grammatica in deze video
De structuren die de spreker het meest gebruikt, met de exacte woorden uit de video:
| Structuur | In de video |
|---|---|
| Present perfect continuous have/has been + -ing — iets dat eerder begon en nog bezig is | have been working · have been trying |
| Lijdende vorm be + voltooid deelwoord — het gaat om wat er gebeurt, niet om wie het doet | being distracted · weren't told · was associated |
| Betrekkelijke bijzinnen who / which + zin — extra informatie over een persoon of ding | people who slept · people who perform · those who just |
Uitspraak om op te letten
De spreker gebruikt 46 samentrekkingen en verkorte vormen, zoals don't, I'm, we're. Spreek ze kort uit, zoals je ze hoort.
- De “th”-klanken: pathway /ˈpæθˌweɪ/, rhythm /ˈɹɪð.əm/, marathon /ˈmæɹəθən/
- De klanken “sh” en “zh”: shortcut /ˈʃɔːtkʌt/, accomplish /əˈkɑm.plɪʃ/, duration /dʒʊˈɹeɪ.ʃən/, pollution /pəˈluʃən/, flashcard /ˈflæʃˌkɑɹd/
- Lange woorden — let op de klemtoon: epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, norepinephrine /ˌnɔːɹɛpɪˈnɛfɹɪn/, practically /ˈpɹæk.tɪ.k(ə.)li/, vocabulary /vəˈkæb.jə.lə.ɹi/, productivity /ˌpɹɒdʌkˈtɪvəti/
Klanken die Nederlandstaligen lastig vinden:
- Stemhebbende eindmedeklinker — /b/, /d/, /g/, /z/, /v/ niet verscherpen: optimize /ˈɑptɪmaɪz/, derive /dɪˈɹaɪv/, flashcard /ˈflæʃˌkɑɹd/, memorize /ˈmɛm.əˌɹaɪ̯z/, overdrive /ˈəʊvə(ɹ)ˌdɹaɪv/
- /æ/ — opener dan de Nederlandse “e”: practically /ˈpɹæk.tɪ.k(ə.)li/, distract /dɪˈstɹækt/, vocabulary /vəˈkæb.jə.lə.ɹi/, enhance /ɪnˈhæns/, flashcard /ˈflæʃˌkɑɹd/
- /g/ — een harde plofklank, geen Nederlandse “g”: designate /ˈdɛz.ɪɡ.neɪt/, juggle /ˈd͡ʒʌɡəl/, integrate /ˈɪn.tɪ.ɡɹeɪt/, gratitude /ˈɡɹæ.tɪ.tud/, obligation /ˌɑ.blɪˈɡeɪ.ʃn̩/
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 optimize, dopamine, neuron.
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.