Prática de Shadowing: How To Rewire Your Brain | Andrew Huberman Motivation - Aprenda a falar inglês com vídeo
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I do believe, however, that the best work, our most creative and best work comes from a love of craft.
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But sometimes in order to find what you truly love, you have to be scared into setting off on a path to find it.
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so i think a lot of it is just having the
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the knowledge of self right what did the oracle say know
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thyself the knowledge of self to really think okay like what are my strengths do i like to learn
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if i'm interested in something do i have a voracious appetite maybe if you're a person with less energy.
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Maybe you're more reflective or you like to journal or you need more time to process.
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I think turning what often appear as weaknesses into strengths is really possible.
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And then I do think that we are all each endowed with some unique gift.
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I really believe in this.
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It's not mystical for me.
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I think that we all have some wiring of our brains that's very similar
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and we all have some unique wiring based on our genetics and our experience.
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And I just thought, I'm going to keep paying attention to what fills my body with energy.
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Well, in my case, it took a fear circumstance, fear of becoming a permanent failure to motivate immense change.
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And that was that circumstance.
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I do believe, however, that the best work, our most creative and best work comes from a love of craft.
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But sometimes in order to find what you truly love, you have to be scared into setting off on a path to find it.
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And yeah, and that goes for relationships too.
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Sometimes to find the right relationship or relationships, it could be friendships, romantic relationships, et cetera.
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One has to be like deathly afraid of having to remain in the relationship that you're in enough to leave.
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Neuroplasticity is actually a feature of the nervous system, the brain, throughout our entire lifespan.
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The rules change a little bit in terms of how you rewire your brain.
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But if the question is, can a person change?
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Can you learn new things?
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Can you unlearn certain patterns?
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Can you overcome traumas at any age?
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The answer is absolutely, categorically, yes.
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How?
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Well, it's very clear that as a child until about age 25, more or less, just passive experience will shape the brain for better or worse.
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After about age 25, and again, these are not strict cutoffs, we can change our brain,
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but what's required is a marked shift in the neurochemical environment under which something happens.
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So one of the reasons why any traumatic event will forever be remembered,
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although by the way, you can remove some of the emotional load of that.
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Trauma does not have to be traumatic forever, is because when we see or experience something very intense of a fearful nature,
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there's the release of certain what we call neuromodulators,
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things like epinephrine, adrenaline, and other neuromodulators that cause a state shift in our body and brain.
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And the nervous system recognizes this as unusual.
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And as a consequence, in the subsequent days, there's reordering of the connections so that the brain can prepare for that event should it happen again.
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This is why we have what's called one trial learning.
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You go to a certain location, something terrible happens there.
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You will forever associate that location with something terrible.
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But there are tools, therapy and other tools,
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that can allow the emotional load to be removed from that so that you could go to that location and feel calm, no fear whatsoever.
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The good news is you can also learn anything you want to learn, provided there's a shift in this neurochemical environment.
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This is why when we are very interested and focused on something, two of the main requirements for neuroplasticity,
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we have to be alert and we have to be focused.
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We can't learn passively as adults.
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We can't just play a lecture about AI and large language models or neuroscience in the room,
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and then the knowledge doesn't just sink in by osmosis.
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But if we pay attention and we're alert when we pay attention.
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There's a shift in the neurochemicals associated with that attention.
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What we call the catecholamines.
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It's three molecules, dopamine, epinephrine, and norepinephrine, all which cause an increase in alertness, all which cause an increase in focus,
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a tightening of our visual field and our auditory field.
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So like cones of attention is one way to think about it.
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And then it sets in motion a bunch of biological processes such that if we get adequate sleep that night, maybe the next night as well.
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There's reordering of neural connections so that that knowledge, that new experience is consolidated in your brain.
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You are forever changed as a consequence of that experience.
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So when we hear that.. the brain is constantly changing.
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Everything that we encounter changes our brain.
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That's not true.
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Why would the brain change unless it needed to?
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As a child, the brain is basically a template for change.
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It's trying to understand the environment and make predictions.
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And so that's true.
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Neuroplasticity is a cardinal feature of childhood and adolescence and the teen years.
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Just think about the music you listened to when you were a teen.
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No other music will ever have as much significance.
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And that's because as a teen, your body is flooded with hormones and neuromodulators.
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The amount of meaning that comes from now seemingly trivial events when you're a teenager or adolescent is immense.
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That song meant so much, and it's because of the neurochemical milieu it creates in you.
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But as an adult, it takes a stronger stimulus, as we say.
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If you wanted to become a tidy person, I would encourage you, here would be one, let's just say neuroscience -supported approach,
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would be to write out one page about what a tidy person you really are.
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You'll know that's a lie, right?
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And then to look at it and realize that in many ways, if you just replace tidy with, you know, messy at any location,
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it'd probably be the exact same story.
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And so what you're really talking about here is just a default that your nervous system is running.
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And if you were to just swap the words, would you feel differently or do differently? on the one hand you'd say,
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no, that's kind of trivial, but I bet you the practice of writing
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it out would forever interrupt your notion of like just going to set something down.
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You'd be like, ah, now you have something to kind of disrupt the habit.
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Cause so much of habit disruption that you'll look like, some people say, oh, you flick a,
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you know, rubber band on your wrist or something like that.
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There's nothing special about the rubber band.
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There's nothing special about the pain on your wrist or that you put a sticky note.
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We know sticky notes work for about one day.
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Why don't sticky notes work?
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Why don't reminders on the mirror work?
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Because they don't have enough salience.
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They're not new.
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They're not different.
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The nervous system only changes if something is new and different.
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So anyway, we could talk a lot about habit formation, but fear works, but so does disrupting the story.
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How do you disrupt the story?
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You essentially give the opposite story and you think, well, that's just lying to myself.
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But neurally, it makes sense because the nervous system, again, likes to be very economical, likes to do everything with the minimum amount of energetic expenditure.
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and to change anything requires attention and attention is expensive.
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Attention is expensive.
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And also I would say, as I'm kind of rambling all this, things are going very well for you.
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So you actually don't have any reason.
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Tidy enough, you have two choices.
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You can either start to be tidy now or you can be successful enough that you can hire some assistants.
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And I actually think, I say this in all seriousness, I think that one has to ask like,
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where is my attention and neural real estate best devoted.
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I think about this every day.
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I mean, we are living in a war of attention.
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I wake up in the morning and I can be a consumer or a creator.
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If I reach for my phone, I'm a consumer.
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If I go to my journal, I'm a creator.
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My advice to anyone who wants to be successful in any
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domain is to do things away from where you broadcast and then take it to that broadcast.
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I mean, take your real life to Instagram and be very cautious about taking Instagram to your real life.
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Does that make sense?
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If you look at successful people, they're doing things away from the platforms and putting them on the platforms.
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Goal setting and habit formation, fear setting is often one of the best tools.
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You spend some time, maybe five minutes or
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so thinking about all the terrible things that are going to happen if you don't actually accomplish your goals.
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Nobody likes to do this, but guess what?
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It turns out to be pretty darn effective.
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Really?
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I know.
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It's really frustrating that this is the case. But again,
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you know, that has a lot to do with the way that the human brain is wired and likes to rewire itself.
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Now, that said, it is important to envision goals.
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Visualizing goals in detail, writing them out, in some cases talking about them, although we can discuss that,
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why that might not be the best idea in every circumstance, can be very beneficial because it's hard to conceive something that you can't imagine.
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But I think when people hear that visualizing goals or visualizing outcomes is critical,
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we sometimes forget that we don't always know what the end goal is.
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Sometimes we have to break this up into milestones.
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This is where I think
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Rick Rubin, even though he's not a formally trained scientist, has drawn a lot of interest for his work on creativity,
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which is, you know, Rick is about largely, you know, sensing the kind of energetic pull of an idea
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and being able to explore that without too much self -judgment or filtering or thinking about how it's going to be received.
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In other words, that the metamorphosis that leads to great music, great poetry, great scientific discovery,
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podcasts, finance, companies that one is building, etc. is a series of iterations that occur on the time course of about a day.
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And so we can't always imagine the end or the end product as the outcome.
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This is why I said university is easy compared to other goals, because the end is a degree, right?
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So you pick up your diploma.
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Whereas in other areas, it's far more mysterious often.
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Now, visualization, I think, can be very powerful
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but perhaps what's more powerful is to learn the brain and body state that best serves the work you're going to do.
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So for instance, if I'm going to do some writing and right now I'm working on a book,
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it's largely done, but I'm writing some bonus chapters.
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Unless I'm hyper motivated to do that when I sit down and hyper focused,
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I'll spend two, three minutes just closing my eyes, focusing on my breathing.
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It's meditation of sorts, but what I tell myself is if I can't focus on my breathing for two or three minutes,
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how in the world am I going to focus on writing for two or three hours?
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That sort of thing.
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The other thing that I want to make sure I don't forget is I mentioned
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that telling people your goals oftentimes can be useful if it stimulates a little bit of fear like you have some accountability,
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but we also know that because of the affiliative nature of people,
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in particular people that support us, there is this danger, by definition,
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changing what you're doing in order to outdo somebody else or something else.
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And so you're morphing your creation in order to kind of overcome something.
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I was also exposed to this incredible world of DIY,
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like take your passion, take your circumstance and pick a craft and just document stuff.
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And so in many ways, like what happened at Embarcadero and what happened in skateboarding and, but the, what I saw was if you love something
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and you want to learn as much as possible about it and you love the culture around it,
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you do have to learn how to sort out the untoward elements.
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Don't get yourself into trouble, but you take that energy and I just took it to academics.
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You know, earlier you and I were talking about if you have, and I'm borrowing this phrase from one of my heroes,
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Martha Beck, who's a wonderful person and teacher, such wisdom, and she calls it an interest -based attention system.
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Some people might call it ADHD, but have you ever noticed that even people, and we know this from the scientific literature,
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people, kids, adults with ADHD, when they're so -called ADHD,
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when they are doing something they really love, they're like a laser they're not going to peel off that.
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Their attention is like level 11 out of 10.
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So I took that energy that I've always had in me for fish, for tropical birds, skateboarding, punk rock music, eventually it was biology.
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And I just went, okay, here are my chips.
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I'm all in, all in.
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But the goal has always been and remains to take what I learn and share it.
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Because the The real joy in doing anything, for me anyway, is the ability to share in that knowledge or in that experience.
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And so those early years were really choppy and really dangerous, you know, frankly.
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But then when I started a laboratory and decided, yeah, I'm gonna study human stress, let's go get VR of stressful circumstances.
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There's a quote about him that resonates a lot.
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And the quote I think is, you know, an early teacher of his said, Oliver will go far, provided he does not go too far.
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And so, you know, you have to be careful, right?
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These adventures, leaving school, you can't be haphazard about it.
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If you look at the broad arc, it's highly nonlinear, but there's a common thread through all of it, which is this desire to learn,
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curiosity, desire to share, intensity.
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And when I'm involved in any one thing, and I recommend that if people are involved in any one thing,
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if it's podcasting or sport or video games or math or AI or program, whatever it is, skateboarding, whatever it is,
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that you can't be haphazard in that world.
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Because forward progress, even if you change things over time, is the consequence of taking that inherent uniqueness that we each have
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and whatever level of intensity we have and making sure that you do take steps forward.
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And what I've learned is as a child, as an adolescent, And as an adult, there are all these traps along the way.
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There are all these shoots down to failure and destruction.
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And you have to be very, very thoughtful.
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And so you can't be reckless.
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As I've gotten older, I realized that, you know, the best things in life,
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success in particular, but also hard times are best shared with other people.
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And the best way to make friends really is twofold.
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A friend of mine once said this.
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He said, you know, people with interests are interesting.
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So if you're interested in things, you know, going and interacting with those things, even if they're within books, etc., have interests, genuine interests.
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Don't just learn things for learning's sake, but just have interests.
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And then the other is that if you are not the sort of person for whom,
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like, friendships are just pouring over you and people want your time, then be of service.
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You know, this notion of be the person who sends the good morning text.
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Now, if somebody never reciprocates, well then, okay, maybe you look elsewhere and send your energy elsewhere.
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But be the person who checks up on somebody, on a family member or friend on a regular basis.
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Be the person of service and you can volunteer, you can help people in any number of ways.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “How To Rewire Your Brain”. As palavras que mais se repetem: brain, attention, learn. Este vídeo tem 203 frases e 2752 palavras para praticar shadowing. A fala dura 15:53. O falante fala em ritmo natural, cerca de 173 palavras por minuto, próximo de uma conversa do dia a dia. 85% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| tidy adjetivo | /ˈtaɪ.di/ | limpo, ordenado |
| habit substantivo | /ˈhæb.ɪt/ | hábito, costume |
| circumstance substantivo | /ˈsɝ.kəmˌstæns/ | circunstância |
| wire substantivo | /ˈwaɪɚ/ | arame |
| craft substantivo | /ˈkɹæft/ | engenhosidade |
| consequence substantivo | /ˈkɑn.sɪ.kwəns/ | consequência, resultado |
| sticky adjetivo | /ˈstɪki/ | grudento, pegajoso |
| disrupt verbo | /dɪsˈɹʌpt/ | interromper, impedir |
| broadcast substantivo | /ˈbɹɔːd(ˌ)kɑːst/ | emissão, retransmissão |
| friendship substantivo | /ˈfɹɛn(d)ʃɪp/ | amizade |
| alert adjetivo | /əˈlɝt/ | alerta |
| overcome verbo | /ˌəʊ.vəˈkʌm/ | vencer, superar |
| breathe verbo | /bɹiːð/ | respirar |
| differently advérbio | /ˈdɪf.ə.ɹənt.li/ | diferentemente |
| rubber substantivo | /ˈɹʌbɚ/ | borracha |
Phrasal verbs que você vai ouvir
| Palavra | Significado |
|---|---|
| pick up verbo | pegar |
| sit down verbo | sentar-se |
| sort out verbo | resolver, esclarecer |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- It's not mystical for me.
- Can you learn new things?
- Can you unlearn certain patterns?
- Can you overcome traumas at any age?
- How do you disrupt the story?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | be remembered · be removed · is consolidated |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has drawn · have you ever noticed · I've always had |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | anyone who wants · person who sends · person who checks |
Pronúncia para ficar de olho
O falante usa 58 contrações e formas reduzidas, como I'm, don't, you're. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: breathe /bɹiːð/, thread /ˈθɹɛd/, mathematics /mæθ(.ə)ˈmæt.ɪks/, thoughtful /ˈθɔːtfəl/, deathly /ˈdɛθli/
- Os sons de “sh” e “zh”: friendship /ˈfɹɛn(d)ʃɪp/, notion /ˈnoʊʃən/, unusual /ʌnˈjuːʒ(u)əl/, passion /ˈpæʃən/, essentially /ɪˈsɛnʃəli/
- Palavras longas — acerte a sílaba tônica: differently /ˈdɪf.ə.ɹənt.li/, intensity /ɪnˈtɛnsɪti/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/, adolescent /ˌæd.əˈlɛs.ənt/, unusual /ʌnˈjuːʒ(u)əl/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: habit /ˈhæb.ɪt/, craft /ˈkɹæft/, disrupt /dɪsˈɹʌpt/, broadcast /ˈbɹɔːd(ˌ)kɑːst/, friendship /ˈfɹɛn(d)ʃɪp/
- /l/ final — a língua toca o céu da boca, não vira “u”: neural /ˈnʊɹəl/, trivial /ˈtɹɪv.i.əl/, unusual /ʌnˈjuːʒ(u)əl/, biological /ˌbaɪ.əˈlɑ.d͡ʒɪ.kəl/, tropical /ˈtɹɑ.pɪ.kəl/
- /h/ — um sopro suave, diferente do “r”: habit /ˈhæb.ɪt/, whereas /(h)wɛɹˈæz/, hire /ˈhaɪɹ/, whatsoever /ˌ(h)wʌtsoʊˈɛvɚ/, inherent /ɪnˈhɪəɹənt/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como tidy, habit, circumstance.
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.