Prática de Shadowing: A Simple Way to Break a Bad Habit | Judson Brewer | TED - Aprenda a falar inglês com o YouTube
C2
Reviewer Gopalco When I was first learning to meditate,
158 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
Reviewer Gopalco When I was first learning to meditate,
2
the instruction was to simply pay attention to my breath,
3
and when my mind wandered, to bring it back.
4
It sounded simple enough, yet I'd sit on these silent retreats,
5
sweating through T-shirts in the middle of winter.
6
I take naps every chance I got because it was really hard work.
7
Actually, it was exhausting.
8
The instruction was simple enough,
9
but I was missing something really important.
10
So why is it so hard to pay attention?
11
Well, studies show that even when we're really trying to pay attention to something,
12
like maybe this talk, at some point about half of us will drift off into a daydream
13
or have this urge to check our Twitter feed.
14
So what's going on here?
15
It turns out that we're fighting one of the most evolutionarily conserved learning processes currently known in science,
16
one that's conserved back to the most basic nervous systems known to man.
17
This reward-based learning process is called positive and negative reinforcement and basically goes like this.
18
We see some food that looks good,
19
our brain says, calories, survival.
20
We eat the food, we taste it, it tastes good.
21
And especially with sugar, our bodies send a signal to our brain that says,
22
Remember what you're eating and where you found it.
23
We lay down this context-dependent memory and learn to repeat the process next time.
24
See food, eat food, feel good, repeat.
25
Trigger, behavior, reward.
26
Simple, right?
27
Well, after a while, our creative brains say, you know what?
28
You can use this for more than just remembering where food is.
29
Next time you feel bad,
30
why don't you try eating something good so you'll feel better?
31
We thank our brains for the great idea.
32
Try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad,
33
we feel better.
34
Same process, just a different trigger.
35
Instead of this hunger signal coming from our stomach,
36
this emotional signal feeling sad triggers that urge to eat.
37
Maybe in our teenage years,
38
we were a nerd at school,
39
and we see those rebel kids outside smoking,
40
and we think, hey, I want to be cool, so we start smoking.
41
The Marlboro Man wasn't a dork,
42
and that was no accident.
43
See cool, smoke to be cool,
44
feel good, repeat, trigger, behavior, reward.
45
And each time we do this,
46
we learn to repeat the process,
47
and it becomes a habit.
48
So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.
49
Now, with these same brain processes,
50
we've gone from learning to survive to literally killing ourselves with these habits.
51
Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.
52
So back to my breath.
53
What if instead of fighting our brains or trying to force ourselves to pay attention,
54
we instead tapped into this natural reward-based learning process, but added a twist.
55
What if instead we just got really curious about what was happening in our momentary experience?
56
I'll give you an example.
57
In my lab, we studied whether mindfulness training could help people quit smoking.
58
Now, just like trying to force myself to pay attention to my breath,
59
they could try to force themselves to quit smoking.
60
And the majority of them had tried this before and failed,
61
on average, six times.
62
Now, with mindfulness training, we dropped a bit about forcing and instead focused on being curious.
63
In fact, we even told them to smoke.
64
What?
65
Yeah, we said, go ahead and smoke,
66
just be really curious about what it's like when you do.
67
And what did they notice?
68
Well, here's an example from one of our smokers.
69
She said, mindful smoking smells like stinky cheese and tastes like chemicals.
70
Yuck!
71
Now, she knew cognitively that smoking was bad for her.
72
That's why she joined our program.
73
What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.
74
Now, she moved from knowledge to wisdom.
75
She moved from knowing in her head that smoking was bad for her to knowing it in her bones.
76
And the spell of smoking was broken.
77
She started to become disenchanted with her behavior.
78
Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective,
79
it understands on an intellectual level that we shouldn't smoke.
80
And it tries its hardest to help us change our behavior,
81
to help us stop smoking,
82
to help us stop eating that second,
83
that third, that fourth cookie.
84
We call this cognitive control.
85
We're using cognition to control our behavior.
86
Unfortunately, this is also the first part of our brain that goes offline when we get stressed out,
87
which isn't that helpful.
88
Now, we can all relate to this in our own experience.
89
We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired,
90
even though we know it's not going to be helpful.
91
We just can't help ourselves.
92
Now, when the prefrontal cortex goes offline,
93
we fall back into our old habits,
94
which is why this disenchantment is so important.
95
Seeing what we get from our habits helps us understand them in a deeper level,
96
to know it in our bones,
97
so we don't have to force ourselves to hold back or restrain ourselves from behavior.
98
We're just less interested in doing it in the first place.
99
And this is what mindfulness is all about,
100
seeing really clearly what we get when we get caught up in our behaviors,
101
becoming disenchanted on a visceral level,
102
and from this disenchanted stance, naturally letting go.
103
This isn't to say that,
104
poof, magically we quit smoking,
105
But over time, as we learn to see more and more clearly the results of our actions,
106
we let go of old habits and form new ones.
107
The paradox here is that mindfulness is just about being really interested
108
and getting close and personal with what's actually happening in our bodies and minds from moment to moment.
109
This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible.
110
And this willingness to turn toward our experience is supported by curiosity,
111
which is naturally rewarding.
112
What does curiosity feel like?
113
It feels good.
114
And what happens when we get curious?
115
We start to notice that cravings are simply made up of body sensations.
116
Oh, there's tightness, there's tension,
117
there's restlessness, and that these body sensations come and go.
118
These are bite-sized pieces of experiences that we can manage from moment to moment,
119
rather than getting clobbered by this huge,
120
scary craving that we choke on.
121
In other words, when we get curious,
122
we step out of our old fear-based reactive habit patterns,
123
and we step into being.
124
We become this inner scientist,
125
where we're eagerly awaiting that next data point.
126
Now, this might sound too simplistic to affect behavior,
127
but in one study, we found that mindfulness training twice as good as gold standard therapy at helping people quit smoking.
128
So it actually works.
129
And when we studied the brains of experienced meditators,
130
we found that parts of a neural network of self-referential processing called the default mode network were at play.
131
Now, one current hypothesis is
132
that a region of this network called the posterior cingulate cortex is activated not necessarily by craving itself,
133
but when we get caught up in it,
134
when we get sucked in and it takes us for a ride.
135
In contrast, when we let go,
136
step out of the process just by being curiously aware of what's happening,
137
this same brain region quiets down.
138
Now we're testing app and online-based mindfulness training programs that target these core mechanisms and,
139
ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking,
140
of stress-eating and other addictive behaviors.
141
Now, remember that bit about context-dependent memory?
142
We can deliver these tools to people's fingertips in the contexts that matter most.
143
So we can help them tap into their inherent capacity to be curiously aware,
144
right when that urge to smoke or stress eat or whatever arises.
145
So if you don't smoke or stress eat,
146
maybe the next time you feel this urge to check your email
147
when you're bored or you're trying to distract yourself from work,
148
or maybe to compulsively respond to that text message when you're driving,
149
See if you can tap into this natural capacity.
150
Just be curiously aware of what's happening in your body and mind in that moment.
151
It will just be another chance to perpetuate one of our endless and exhaustive habit loops.
152
Or step out of it.
153
Instead of see text message,
154
compulsively text back, feel a little bit better,
155
notice the urge, get curious,
156
feel the joy of letting go, and repeat.
157
Thank you.
158
Thank you.
Baixar aplicativo
Pontuação por IA para cada frase que você fala
TRENDING
Populares
Sobre Esta Lição
Nesta lição, iremos explorar o vídeo "A Simple Way to Break a Bad Habit" apresentado por Judson Brewer. O foco principal é entender como os hábitos se formam e como podemos quebrá-los através da mindfulness. Os alunos irão praticar vocabulário relacionado a comportamentos e hábitos, além de padrões gramaticais que ajudam a expressar sentimentos e ações no inglês. Os contextos de fala abordam temas como meditação, hábitos prejudiciais e a importância da curiosidade na mudança de comportamento.
Vocabulário e Frases Importantes
- Pay attention - Prestar atenção. Exemplo: "It's hard to pay attention in a long lecture." (É difícil prestar atenção em uma palestra longa.)
- Mindfulness - Atenção plena. Refere-se à prática de estar presente e consciente. Exemplo: "Practicing mindfulness can help reduce stress." (Praticar mindfulness pode ajudar a reduzir o estresse.)
- Trigger - Gatilho. Algo que provoca uma reação ou comportamento. Exemplo: "Emotions can trigger unhealthy habits." (Emoções podem acionar hábitos não saudáveis.)
- Behavior - Comportamento. Refere-se à maneira como agimos. Exemplo: "Changing your behavior can lead to a healthier life." (Trocar seu comportamento pode levar a uma vida mais saudável.)
- Reward-based learning - Aprendizado baseado em recompensas. Um processo onde ações são reforçadas por recompensas. Exemplo: "Reward-based learning is fundamental for habit formation." (O aprendizado baseado em recompensas é fundamental para a formação de hábitos.)
- Curious - Curioso. O ato de querer explorar ou saber mais. Exemplo: "Being curious can lead to new discoveries." (Ser curioso pode levar a novas descobertas.)
Dicas de Prática para Este Vídeo
Para aproveitar ao máximo a técnica de shadowing com este vídeo, siga estas dicas:
- Velocidade da Fala: O orador mantém um ritmo moderado. Tente imitar a velocidade dele, pausando quando necessário para absorver as informações.
- Sotaque: Judson Brewer fala com um sotaque americano padrão, o que torna a escuta mais fácil para alunos que estão focando na fluência em inglês.
- Dificuldade do Tema: O conteúdo é acessível, mas pode incluir conceitos complexos relacionados a hábitos e psicologia. Tente compreender os termos novos antes de praticar.
- Prática de Pronúncia: Concentre-se em imitar não apenas as palavras, mas também a entonação e as pausas do orador. Isso ajudará a melhorar sua fluência em inglês.
- Repetição: Ouça o trecho várias vezes e tente repetir em voz alta. Essa prática ajudará a fixar o vocabulário e as estruturas gramaticais que você aprendeu.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.
☕ Pague-nos um café
O ShadowingEnglish permanece 100% gratuito graças ao seu apoio. Os custos de servidor e IA são altos — seu café nos mantém ativos! 🙏