Prática de Shadowing: How to Break ANY Bad Habit Using Neuroscience - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
293 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
The reason it's hard to break a bad habit is because it's not a decision anymore.
2
It's a loop.
3
But when you understand the loop, breaking bad habits becomes easy.
4
And in this video, I'm going to explain to you the neuroscience behind the loop
5
that keeps you stuck in your bad habits and teach you the exact process to interrupt this loop at every single stage.
6
Now, I actually studied drug addiction when I was in my PhD.
7
It was my research focus.
8
So bad habits, habit formation, and living in cycles is sort of my specialty.
9
I also used to be addicted to nicotine myself
10
and I used the exact process that I'm about to share with you to finally quit.
11
The last step of this process will be the step that seals the deal for you and interrupts the loop forever.
12
So definitely stay until that step.
13
But first, let's talk about the loop that keeps you stuck in your bad habits.
14
Every single habit that you have once started out as a goal-directed behavior.
15
When you first started going on social media, you didn't go on there because it was a habit.
16
It wasn't automatic.
17
You went on there for a purpose.
18
You had some sort of goal.
19
You wanted to interact with your friends or post something, share something, etc. But now, every time you open up your phone, all of a sudden you're on social media and you don't even know how you got there.
20
Your thumb clicked on it and you don't even know how you ended up on social media.
21
You just ended up there.
22
And that's because it's not a choice anymore.
23
The behavior has become automated.
24
And so when the behavior that used to be a goal-directed behavior becomes automated, that is when it is stored in this habit loop.
25
What does the loop look like?
26
There are four stages of the habit loop.
27
The first is a cue or stimulus.
28
The second step of the loop is a craving or motivation.
29
The third step is your response to that craving or motivation.
30
And then the fourth step of the loop is reward.
31
So what does that look like in practice?
32
Well, let's use the phone example.
33
Okay.
34
So with the habit loop, the first step is the cue or stimulus.
35
So with your phone, it would be your phone or maybe seeing the social media app.
36
The second step of the habit loop is craving or motivation.
37
So when your brain sees your phone, it motivates you to open up social media or scroll or binge watch something.
38
And this happens because when something becomes a habit, dopamine actually becomes tied to the stimulus itself and not even necessarily to the behavior.
39
So at first we got dopamine from going on social media.
40
We got dopamine from sharing, from posting, but now you're getting dopamine from just looking at your phone.
41
And that dopamine doesn't, it's not just reward.
42
Dopamine is really important for anticipation of a reward for craving.
43
Like that's really what dopamine is representing here is that craving
44
that is driving you to pick up your phone and scroll on social media.
45
And then step three of this loop again is your response.
46
So the response has been automated.
47
You get the trigger, which is the phone.
48
You get the craving to go on social media.
49
And then your response would be that you're going to pick up and scroll on your phone.
50
And then the last step is reward.
51
You get a reward from scrolling.
52
So you get that cheap dopamine hit from scrolling on social media, from the colors, from the social part of it.
53
You get dopamine, which is rewarding.
54
And that reward, that rewarding feeling actually drives this loop to be even further cemented in your brain because reward drives learning.
55
When you are trying to teach your dog to sit, your dog doesn't learn to sit for free.
56
You have to give your dog a treat and that drives learning
57
and i want to also use my example from my life of quitting nicotine
58
because i know probably so many people can relate to that
59
and it's sort of just like a different angle of this loop
60
but i used everything truly
61
that i'm about to share with you to interrupt this loop on myself
62
and so to describe how nicotine or vaping would be in this loop the cue
63
or the stimulus or the trigger it might look like many different things
64
so it might be seeing the vape but but it also might be at a party.
65
It also might be drinking or smoking weed or taking Adderall.
66
For me, in the past, those were all triggers.
67
Those were all things that triggered me to want to vape because anytime I was stressed or anxious, that made me want to vape, right?
68
So those were triggers.
69
And then the craving hit, right?
70
That's step two of the loop.
71
The response is step three, which would be me hitting the vape.
72
And then the reward would be the rewarding feeling that I got, which in the beginning of vaping, the reward was the buzz that I got from the nicotine.
73
But toward the end, it didn't even really feel good anymore.
74
It was more of the relief, which is actually negative reinforcement.
75
It's removing the negative feeling, which is rewarding, right?
76
So I'm anxious or stressed and craving is actually just more stressful and I'm hitting it to relieve the craving, which is rewarding.
77
So a big reason why many people struggle to break bad habits is
78
that they are actually trying to attack the behavior without attacking the loop.
79
And the loop is what we want to interrupt, not necessarily the behavior, although we will change the behavior.
80
Let's dive straight into how to do this.
81
So when we think of interrupting the loop, we can interrupt every single stage of this loop.
82
It's really, really powerful.
83
So let's start with step one, which is the cue, right?
84
The stimulus or the trigger.
85
The first step really is to identify what triggers you to do the bad habit in the first place, because when you become aware of your triggers,
86
now you can either avoid them or remove them from your environment or at least make them less visible, all right?
87
So this is where you actually make the bad habit harder to perform.
88
For me, when I was trying to quit vaping, what I would do was I would actually, like when I would be driving in the car because
89
that was a trigger for me because my car was an environment that was associated with vaping.
90
So when I would be driving in the car, I would put my vape like under the passenger seat Because I knew that if I didn't have it at all,
91
that stress would lead to craving, which was a trigger.
92
So I would still bring it with me places, but I would hide it underneath like the passenger seat of my car, right?
93
So it wasn't readily or easily available to me.
94
And if I was out in public, I would put it like in the bottom of my bag, a bunch of different things.
95
I would essentially make it harder to get to and I would make it less visible to me.
96
So for you, if it's social media, maybe that means deleting the app.
97
Maybe it means sleeping with your phone outside of your room so you're not scrolling first thing in the morning.
98
Maybe that means turning your notifications off or going on Do Not Disturb or when you're working, putting your phone in a completely different room.
99
If you are trying to eat healthier or avoid eating sweets, maybe that means don't buy them in the first place
100
or keep them locked up or put it on a super high shelf out of reach.
101
And the reason why this is so important is because it creates a pause.
102
Remember the habit loop.
103
You have a stimulus or a trigger or a cue and that automatically leads to craving or motivation, which leads to your response.
104
When you are in a habit loop, all of this is happening automatically.
105
Like we don't get to think.
106
It's not a decision.
107
It is an automatic loop that the brain is playing
108
and it is so deeply ingrained that we don't get a choice in it.
109
And that's why it's so hard.
110
But if you can put this thing out of reach, if you can make it harder to do, what happens is you interrupt this and you create a pause.
111
So if I'm driving in a car and I get triggered, which triggers that craving, my automatic response would be debate.
112
But because it's underneath the chair next to me, I can't automatically respond, which creates a pause.
113
And in that pause, I can choose differently.
114
And that is how you can begin to take your power back
115
and be mindful over these automatic behaviors and habit loops that run our lives.
116
So just building enough space, really widening the gap between getting triggered and your automatic response.
117
The wider the gap, the more time you have to respond as the version of yourself
118
that you want to be versus responding in the same old ways that you've always responded before.
119
So again, that pause is what allows you to choose differently.
120
And that is where the rewiring begins.
121
So that's the first step is to change the cue or remove it altogether.
122
If that floats your boat.
123
I know some people want to just cut it cold turkey, remove it from their environment, do that.
124
If you want to do that, go for it.
125
But I will actually explain to you in a second why
126
that might not be the best choice and why there might be a better one.
127
So the next part of the loop that we can readily rewire and change is the response.
128
Because if we're being honest, we might not always be able to eliminate the triggers, right?
129
Like for me, if driving in the car was a trigger, I can't just eliminate that trigger.
130
Like I have to drive in the car.
131
If stress is a trigger, yeah, we can do our best to eliminate stress and try to regulate ourselves, but it's not always avoidable.
132
We can do our best to avoid being tired because when you're tired, your prefrontal cortex is less active and you have less ability to regulate your impulses, right?
133
Like we can do our best to avoid our triggers, but we might not always be able to avoid our triggers.
134
And this is where this next step comes in, which is where you can change the automatic response.
135
So this is where you have to decide beforehand what you want your new habit to be.
136
The loop already exists in your brain.
137
The trigger is already triggering your brain.
138
So while we can't necessarily erase neural pathways in our brain like they do in Men in Black,
139
we can replace the bad habit with a new behavior.
140
So in the first step, you need to get clear on what your triggers were.
141
In this step it is, okay, what am I going to do when I am triggered?
142
What am I going to do instead?
143
Now, for me, with vaping, something that I decided to do was I was going to take a deep breath.
144
Every time I get triggered, I'm going to take a deep breath.
145
Or, you know, because vaping can be like a mouth fixation thing, I would take a drink of water, like drink through my straw,
146
or I would literally pretend to like breathe in air.
147
But something I noticed also, though, was a lot of the time when I was craving, what I really did need was a deep breath.
148
Like taking a deep breath feels really good.
149
Like go ahead and take one out.
150
Like take that deep breath, feel the oxygen expanding your lungs, it feels incredible.
151
Now you might also choose to text a friend, right?
152
Use social comfort, social reinforcement.
153
Whatever it is, get clear on what your triggers are
154
and decide on a new habit that you are going to replace the bad habit with.
155
In the morning, if you scroll every morning, maybe you want to journal instead
156
Or maybe something that I actually used to like to do is I had an affirmation app that I would scroll instead.
157
So I would open up my phone and, you know, that was already a trigger for me.
158
So rather than just completely removing the phone, I would open up my affirmations app and I would just scroll affirmations.
159
And that was a great way to start my day.
160
Maybe if you are trying to eat healthier and cut out the sweets, you want to replace it with like an electrolyte drink
161
or something that still gives you that little sweet treat feeling that treating yourself feeling, but doesn't actually contain all the sugar.
162
And what you're doing here is you are essentially training your brain to associate the trigger
163
or the cue with a new behavior.
164
And over time, your brain will actually start to tie that trigger with the new behavior.
165
So right now you're automatically getting triggered and you're doing a bad habit.
166
But over time, if you see the phone, you might automatically just pick up and scroll affirmations instead, or you might just take that deep breath instead.
167
That's kind of what happened to me over time.
168
Like over time, my brain learned, okay, in response to being triggered, we take a deep breath.
169
And that was really helpful for me.
170
So we've talked about changing the cue and we've talked about changing your response to it.
171
Now let's talk about the next step in the loop, which is the reward.
172
Your brain keeps repeating the same bad habit because something about it feels rewarding.
173
Even if the reward is just, thank God, the craving stopped, that's negative reinforcement.
174
The removal of a bad feeling is rewarding.
175
So stop letting your brain romanticize this bad habit.
176
Your brain is still believing this is good for you for some reason.
177
So stop letting your brain romanticize this bad habit and let it experience the full breath of the outcome that it implicates.
178
How do you do this?
179
Let's be so honest, right?
180
Because I would put the vape under the passenger seat.
181
I would take the deep breath.
182
And sometimes I'd still eat the vape, right?
183
Like I was addicted to nicotine, okay?
184
Like this wasn't just a bad habit.
185
I was addicted to it.
186
And so sometimes I would still give in to the craving and I would hit it.
187
You know what I would do then?
188
I would sit in the disgust of what it felt like rather than allowing my brain to learn that, oh yeah, this is rewarding because we don't crave anymore.
189
Thank God we can relax.
190
We can sit back.
191
Like this is no longer stressing us out.
192
The craving is gone.
193
Rather than letting that happen.
194
No, no. I would sit and just feel how disgusting I felt.
195
And it's not about punishing yourself.
196
It's about training your brain to associate the habit with what it really feels like, with the negative outcome that it really leads to.
197
So if you're scrolling for an hour or more and you don't want to do that anymore, sit with yourself after you finish that.
198
And rather than just moving on, no, sit and notice how scattered you feel.
199
When you scroll first thing in the morning, notice how the rest of the day you are less clear.
200
you're less productive.
201
You are more scattered.
202
You are craving checking social media even more because you primed your brain with it first thing in the morning.
203
When you give in and you eat a whole bunch of junk food when you're trying to eat healthy, notice how that feels afterward and sit with it.
204
Focus on the negative feeling.
205
Now, this is powerful because your brain learns from what you repeatedly pair together.
206
So if your habit is repeatedly paired with relief or reward, then okay, hell yeah your brain's gonna be like let's keep doing this let's keep motivating us to do it
207
but when you repeatedly pair with
208
that feels terrible i don't like how this feels i'm not being the version of me
209
that i really want to be now your brain is learning
210
a new outcome this was super helpful in my journey
211
because over time i realized that
212
when i would experience a craving my immediate response started to change like a me like
213
when i would when i would crave it my thought that would popping in my head would be, no, you don't want that.
214
That makes you feel gross.
215
Over time, that is literally the response that my brain started to have, which was really helpful for when I finally fully quit and threw it away.
216
Like I would be walking through my closet and experience a craving randomly.
217
And my immediate thought was, oh no, like you don't want that.
218
That's gross.
219
That's powerful.
220
And that allows you to actually stay strong when you do continue to crave.
221
And that might be more powerful for my people that are trying to quit nicotine or whatever it is, but it can be helpful for any bad habit.
222
Now, I want to be real with you for a second because I knew all of this.
223
Like I studied drug addiction.
224
I was in the lab studying relapse to drug addiction and I quit nicotine for six months and then I still relapsed.
225
And there is one more step that I want to give to you
226
because this was the step that actually sealed the deal for me and made it real and made it permanent.
227
And I have found that this is what has made it permanent for
228
so many of the students and people that I coach.
229
So many of the people that I coach have actually been able to overcome addiction themselves through this process,
230
including the step that I'm about to give you.
231
Because this step really was what made it permanent for me.
232
And it is to change who you think you are.
233
Change the story that you've been telling about yourself.
234
Your brain holds a model of who you are based on your past
235
and your memories, your experiences and it uses that model to predict your future, to predict your behavior and your thoughts and your choices.
236
They've actually found that the neural correlates of a decision, the neural activity
237
that represents a choice can be seen in the brain before we are even consciously aware that we made a choice.
238
Meaning that this model, a lot of the time, is choosing for us.
239
And I'm sure you've experienced this with your bad habits.
240
You're like, I wish I wasn't choosing this, but I am.
241
You have to change the model.
242
You have to update the story of who you are.
243
Because as long as you continue to tell the same story, you will continue to live the same story.
244
I had a student once who was really struggling and living in this cycle.
245
He came to me and he was like, I'm doing really well and I'll stop.
246
And then I keep falling back to this old pattern and I just keep falling back to this old pattern.
247
He was beating himself up about it.
248
And you know what I said to him?
249
Well, I said, first, give yourself grace.
250
And second, I said, stop telling that story
251
but you're right here right now reinforcing to me
252
that you always do this you always fall back into these old patterns well yeah as long as you tell
253
that story that's going to be the story
254
that you're living i was on the phone with a friend once
255
and he told me
256
that he was two weeks sober from the nicotine pouches i said hell yeah congratulations i'm
257
so excited for you
258
and you know what he said to me he said yeah it's all right
259
but i'm always going to be a nicotine user like that's
260
just always going to be who i am like i'm a
261
pouch guy that's what he said i said stop calling yourself a pouch guy
262
because as long as that's your identity as long as that's
263
who you are your brain is going to make sure
264
that you act in alignment with that
265
and then you're going to wonder why you keep falling off it's
266
because you haven't shifted your identity it doesn't matter
267
if it sounds delusional my student that i coach he was like okay cool yeah
268
and one two weeks later he came back to me
269
and he came on the call and he said i have not gone back to
270
that old bat habit since we talked he said i went up to my friend
271
and i told him yeah that's just not who i am anymore He said, my friend laughed at me, but I didn't care because I was serious about it.
272
And he hadn't fallen off.
273
He had not fallen off.
274
And now he's just living his best life, not repeating those old cycles.
275
This is how you solidify it.
276
And that's not to say that the previous steps
277
that I shared with you in this video are not extremely important and helpful.
278
They are.
279
And they absolutely come in handy when you are experiencing craving, when you're experiencing stress, okay?
280
They, all of these steps matter.
281
but shifting your identity to match the version of you that you want to be, to writing the new story about the life that you want to live, that will help you to seal the deal.
282
If you want to dive deep into the neuroscience of manifestation
283
and understand the neuroscience behind the different components of your subconscious mind
284
so that you can actually learn what is driving your behaviors, thoughts, and choices, and learn real neuroscience-backed tools to reprogram these different parts of the subconscious,
285
then check the link in the description to save your seat
286
for my next live re masterclass where I train you to rewire your brain,
287
reprogram your subconscious, level up and live your best life.
288
I am also going on tour very soon.
289
So make sure to click the link to RSDP for your city, because we're actually going to be using your responses to that to decide which cities to come to on tour.
290
I was sending you so much love.
291
I believe in you.
292
I'm rooting for you.
293
You've got this go have an absolutely amazing day and I will see you soon bye
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
📺 Mesmo canal
✨ Vídeo recomendado
B213
65 frases
It’s not you. Phones are designed to be addicting.
Business EnglishUniversity StudentsWorking Adults
B23
336 frases
How to Break Bad Habits | Everyday English Conversation | Intermediate | Daily English
Business EnglishDaily ConversationUniversity Students
B22
113 frases
This Dopamine Trick Will Make You Addicted To Studying
Business EnglishUniversity StudentsWorking Adults
C12
108 frases
Neuroscientist's Guide To 10X Your Focus & Memory | Dr Sahar Yousef | FO559 Raj Shamani
Business EnglishUniversity StudentsWorking Adults
B22
244 frases
I’m Begging You: Replace Scrolling With These Habits
Business EnglishDaily ConversationUniversity Students
B22
99 frases
The Science of How Your Brain Forms Habits (and How to Take Control)
American AccentBusiness EnglishUniversity StudentsWorking Adults
B29
125 frases
HOW TO BECOME ADDICTED TO DOING HARD THINGS (with neuroscience)
Business EnglishUniversity StudentsWorking Adults
B23
245 frases
How To Become Dangerously Self-Educated (with AI)
Business EnglishUniversity StudentsWorking Adults
B25
154 frases
How to stop GIVING UP on your routines and ACTUALLY stay consistent
American AccentBusiness EnglishDaily ConversationUniversity Students
B29
193 frases
10 Habits Secretly Causing Brain Rot | Fix it Now
Business EnglishDaily ConversationUniversity Students
B21
163 frases
When does our technology use become an addiction?
Business EnglishUniversity StudentsWorking Adults
Contexto e Fundo
O vídeo explora a neurociência por trás de hábitos ruins e como quebrá-los, baseado na pesquisa do palestrante, que estudou dependência de drogas durante seu doutorado e usou essas estratégias para abandonar a nicotina. Ele explica que hábitos se transformam em loops automáticos, com quatro etapas: sinal, desejo, resposta e recompensa. Entender esse ciclo é chave para interrompê-lo, o que também pode ajudar no aprendizado de inglês, como na prática de conversação e pronúncia.
5 Frases Principais para Comunicação Diária
- "It's a loop." (É um loop.) – Útil para explicar padrões repetitivos.
- "Breaking bad habits becomes easy." (Quebrar hábitos ruins fica fácil.) – Frase motivacional para metas.
- "Goal-directed behavior." (Comportamento direcionado a um objetivo.) – Termo para ações intencionais.
- "The behavior has become automated." (O comportamento se tornou automatizado.) – Descreve hábitos involuntários.
- "Dopamine is tied to the stimulus." (A dopamina está ligada ao estímulo.) – Explica a neurociência do desejo.
Guia Passo a Passo para Shadowing
Para praticar shadowing em inglês com esse vídeo, siga estes passos: 1) Escute um trecho curto (5-10 segundos) e repita imediatamente, copiando a entonação e o ritmo. 2) Identifique as frases-chave (como "habit loop" ou "dopamine") e pronuncie-as devagar, garantindo clareza. 3) Interrompa o loop do hábito de erro: se errar, repita o trecho até que fique natural – isso treina o cérebro a automatizar a pronúncia correta. 4) Use um shadowing site para gravar sua voz e comparar com o original, melhorando a precisão. 5) Pratique diariamente, focando em trechos com termos técnicos (como "neuroscience") para ampliar o vocabulário. Essa método ajuda não só na pronúncia em inglês, mas também na fluência, tornando a conversação mais natural.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to be · used to like |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has become · has been automated · you've always responded |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | be addicted · is stored · has been automated |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | trigger, which is · dopamine, which is · relief, which is |
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.