Prática de Shadowing: How to Train Your Brain to Enjoy Hard Work | Andrew Huberman - Aprenda a falar inglês com vídeo
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I think we need to get comfortable as a culture in trying to understand our species
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and how we work that the early stages of hard work and focus are going to feel like agitation,
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stress, and confusion because that's the norepinephrine and adrenaline system kicking in.
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I realized this is it, you know, it's now or never.
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It really was one of those moments, you know, you hear about those moments,
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but it was me realizing I'm living in this squat where I've got a pet ferret, my girlfriend's gone,
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she broke up with me she was smart enough to break up with me
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i'm getting in fights i'm working at a bagel shop i barely make ends meet and at
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that point i just made the decision i just said okay look
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i'm i'm not gonna be a professional athlete i think
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i'm pretty good at memorizing things i think i have an interest in people i just decided to do school
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that was the track so like some people pick the military
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because it's like if you you know what to expect at least in terms of you the passages
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that you're going to go through.
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And for me, that was school.
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And so I decided to get back in school.
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I moved into a studio apartment by myself.
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I quit partying completely.
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I didn't go to parties.
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I got really serious about fitness.
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So I just started running and lifting weights and I studied.
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But you constructed that kind of structure for yourself.
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Yeah, I think I was really afraid.
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And at that point, fear was the best motivator for me.
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I just basically worked like crazy and it's interesting
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because i didn't have a mentor or someone to bring me to
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that but once i started doing
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that you know there was one professor in particular who took note
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he was like oh you know you seem really interested in this stuff
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and i was like yeah
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because he was teaching me about depression schizophrenia neurochemicals i thought
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i was totally turned on by the world of neuroscience
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this one guy harry carlisle he was teaching me about thermal regulation
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and how the brain works
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and how receptors in the skin relate to perceptions in the mind and he also had a deep sensitivity to mental disease.
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You know, he gave me an opportunity to work in his lab.
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And at some point he told me, if you go to graduate school, they'll actually pay you to do science.
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And what ended up happening at that point was I hit a brick wall
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because I had a lot of resentment toward my dad.
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I felt, oh, here's my dad.
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He was a scientist.
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He had, you know, left us, all this kind of thing.
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And I realized if I didn't do this, if I didn't take this opportunity, it was going to be the most foolish thing ever.
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What am I going to do?
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My parents, 20 years old at that point.
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So I just made the decision, I'm going to get a PhD, I'm going to become a professor, I'm going to get tenure,
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I'm going to be like this guy, you know, this guy who has looked like he had a pretty good life to me.
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And so that's pretty much how I spent the last 25 years of my life is doing experiments.
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It worked out.
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It worked out.
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Well, as a neuroscientist, I mean, you're your own patient.
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I mean, the fact
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that you were able to turn your life around in such a dramatic fashion
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and do it essentially through sheer will and being available when those mentors showed up from the early therapist.
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It sounds like that guy almost saved your life.
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He absolutely saved my life.
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He gave me the book, Wherever You Go, There You Are, the John Kabat -Zinn book.
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And he said, no pressure, but if you can develop a mindfulness practice where you can sit still for like 10 minutes a day,
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it'll serve you very well.
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So I started doing
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that like he could have told me
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he could have told me to hang out of a window
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by my ankles like what could i do each day from waking up to going to sleep
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that would serve my mental health
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and my productivity well right yeah i owe him a tremendous amount and especially
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because he wasn't just in the psychoanalytic theory
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he also was like cognitive behavioral he understood the power of practices not just discussing issues it's absolutely clear
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that the nervous system can change in response to experience so this thing we call neural plasticity is really that
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It's the brain's ability to modify itself in response to experience.
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So the brain loves to be able to just do things,
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pick up coffee cups and drink and walk and talk and do things and not put much energy into it.
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When we decide to focus, what the brain really does is it switches on a set of circuits and it's trying to understand duration,
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how long something's going to last, path, what's going to happen, and outcome, what ultimately is going to happen.
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So duration, path, and outcome.
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And so the brain can change in adulthood and it can change provided that there's an emphasis on some perceptual event.
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So in other words, if you want to change your brain as an adult, let's say you want to be less anxious,
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you want to learn a new language, you want to be more functional in some way, presumably.
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The key thing is to bring focus to some particular perception of something that's happening during the learning process.
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And the reason for that is that there's a neurochemical system involving acetylcholine
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and it comes from these two little nuclei down in the
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base of the brain called nucleus basalis all day long you're doing things in a reflexive way
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but when you do something
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and you think about it very intensely acetylcholine is released from basalis at the precise neurons
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that were involved in that behavior and it marks those for change during sleep or during deep rest later
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so for people that want to change their brain the power of focus is really the entry point and
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the ability to access deep rest and sleep
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because most people don't realize this but neuroplasticity is triggered by intense focus
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but neuroplasticity occurs during deep sleep and rest
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and we can talk about how to optimize those different brain functions right i mean this idea of flow is
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so much in the vernacular now and my sense is
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that people are trying to measure their level of engagement against
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some sort of theoretical idea of what it's like to be in that flow state.
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And if they're not experiencing it, they feel like they're doing it wrong or they feel guilty or they beat themselves up.
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And for me, a lot of it is just hard work.
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Like right now, I'm trying to finish this book
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and I should have been working on this book for like the last nine months, right?
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And I just couldn't get it together.
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And then about 10 days ago, we had a meeting and we established this deadline at July 10th to turn this thing in.
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And it was like a switch got flicked and I went all in and it's all I can think about now.
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And in fact, everything else feels like extraneous and a distraction.
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I just want to get back so I can focus on this thing.
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And 10 days ago, I couldn't get myself into that position.
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And it's made me think about what is going on in my brain that it's such a drastic state change.
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And what did I do to switch that
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while a deadline was imposed upon me? and whatever happened neurochemically with that set in motion,
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like a chain reaction of events that got me into the chair.
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And once I began the project, for me, it's all about like momentum, right?
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It's like to start getting to the starting line and beginning is so hard.
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Like I will just go forever without doing it.
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And then I'm in, and then I'm all in 110%.
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And I'm like, why can't I just, why can't I be that person who just worked on it,
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you know, an hour and a half every day for the last three months.
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None of us would expect to walk into the gym and do our PR lift or performer, go do something without warming up.
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The brain also needs to warm up and start to hone in which circuits are gonna be active.
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And it's unreasonable for us to think, oh, I've got an hour, I'm gonna plop down and write beautifully for an hour of my best work.
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We need to accept that there's a period of agitation and stress that accompanies the dropping into these highly concentrated states.
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And it's incredible, because if you think about sensation, perception, feeling, thought, and behavior,
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actually the way to control our nervous system and feel the way we want to feel is to run that backwards.
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Behavior, thoughts.
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So if you change your behavior, then generally your thoughts, your feelings, and your perceptions change.
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And everyone tries to come at it from the other end.
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And I really think that if neuroscience has anything to offer, it's some understanding of what the underlying chemicals and neural circuits are.
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The human species can start to understand that our feelings and our thoughts and our memories and all that is very complicated,
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but that when behaviors are very concrete and they are the control panel for the rest of it, I don't want to relegate feelings.
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Feelings are extremely important.
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I don't want to relegate perception.
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They're extremely important.
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Like it's easy to say, like, just move.
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You got to take the action.
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But a lot of people still, despite understanding that, intellectualizing that are unable to,
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you know, basically act as if.
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Yeah, I think we're dealing with two general categories of people who have problems with motivation and focus.
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And we think, well, I need to calm myself enough to move forward.
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And then other people say, well, no, you need to kind of ramp yourself up to move forward.
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Here's the way I conceptualize it based on the data that I'm aware of.
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Some people are just hypo aroused.
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They're just not motivated enough.
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Some people are so agitated, the monkey mind, they've got too many things going on and they're thinking, okay, they're trying to sit down and write.
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I suffer from this.
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And I'm feeling like, wait, I've also got this person I need to connect with.
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And I'm kind of being drawn off course by not being able to put the blinders on.
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For people that have that issue, I think learning how to calm the nervous system is very powerful.
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A lot of people talk about dopamine as this thing
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that you get when you publish the book or when you get the book deal or when something wonderful happens, like your child's born.
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And that's true.
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But dopamine's main role is to be released anytime you achieve a milestone or you think you're on the right path.
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And when the dopamine system is tethered to a particular pattern of focus, remember duration, path, and outcome.
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So it's like, okay, sit down, maybe you don't get much text out,
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but then the next day you get 800 words of really solid text and you feel good.
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Like, I'm into this.
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So my colleague, Carol Dweck, who popularized this theme, growth mindset, It's again a very misunderstood concept.
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It's the idea that we can change, so that's built into that.
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But the discovery of growth mindset was of these kids that actually really enjoyed
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doing problem sets that they knew they couldn't get right.
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But for them, they would get this like dopamine release from just focusing on the problem.
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They like doing puzzles they couldn't get right.
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It sounds crazy, but inevitably those kids are very good at puzzles
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and very good at math and on these kinds of things.
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I believe it was sort of a neuroscience lens on growth mindset would be
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that the agitation and stress that you feel at the beginning of something
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and when you're trying to lean into it and you can't focus is just a recognized gate.
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You have to pass that through that gate to get to the focus component.
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And then if you can reward the effort process, you really start to feel joy and low levels of excitement in the effort process.
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That's that buffering of adrenaline.
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That's that feeling like, yes, I've got a lot of adrenaline in my system, but I'm on the right path.
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It feels good to walk up this hill, so to speak.
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And I think the misunderstanding around how these circuits work has led to this idea that there's some secret entry point,
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maybe marked flow on the door and there's a trampoline up to
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that door and you just open that door and you're gonna be in it.
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And nothing could be further from the truth.
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And anyone who's done well in any career or athletic pursuit knows this.
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But unfortunately, there's a kind of obsession with the idea that it's all supposed to feel good.
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And it does feel good, but there's a whole staircase in which it feels kind of lousy.
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Yeah, I mean, the feel good aspect of that experience is very subtle.
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And I think in a kind of global way, what you're talking about is falling in love with the process.
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Like you have to push this gate open, which might require more effort than you're comfortable with.
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But once you push through, it is about, you know, that daily, the daily rigor and the tiny wins that you get from that.
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Rather than, you know, it's easy to, you know, you set a goal, but that goal becomes very abstract, right?
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And it's those tiny little things that you're getting done every day
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that bring you that internal satisfaction that are like calibrating that plasticity.
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Is that what you're saying?
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Yeah, absolutely.
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Carol Dweck has talked about this, that positive self -talk is not the same thing as growth mindset
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because positive self -talk is almost always linked to the ultimate outcome.
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If I'm losing badly in something and I tell myself I'm doing great, I know that I'm lying.
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But the idea that you can self -reward the effort process is extremely powerful
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because what it means is that if you can recognize agitation, stress, and confusion as an entry point to where you eventually want to go.
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I do think that just that, even just mental recognition can allow people to pass through it more easily.
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Well, the why has to be deeper than that.
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I mean, the thing that I kind of always default to when I hit that breaking point or,
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you know, I'm training or I'm racing or whatever, and I'm at that stage where it's just like, I can't go any further.
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The first thing I do is I reflect inward on why I'm doing this to begin with.
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Like, what is the, you know, what is the value system that I'm trying to tap into?
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What is it that I'm trying to express?
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Like, what got me to this point?
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So it's a reminder.
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And then I just set, like, I just say, well, I'm just gonna get to the next lamppost or I'm gonna,
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you know, get to the next intersection or whatever it is.
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I break it down into the tiny, I'll quit after that.
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Like, the more I can just root myself in the present moment and distill it down into the tiniest of digestible chunks,
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that's the only way I can continue to move forward.
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And I've learned over time that the more I do that, then suddenly I'll find myself in a different mental, like it will shift, right?
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Just because I feel that way in that moment is not determinative of how I'm gonna feel 10 minutes later.
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And so to put this simply, one of the most powerful things that any person can do is to learn to control this idea of duration,
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path, and outcome and attach an internal sense of reward, just that you're doing well.
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To reward yourself mentally, just say, I'm doing well.
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I'm actually on the right path.
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To do that inside of the demands that come from the external world, the more often that we can self -reward some aspect of the process,
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provided it's in the right direction of what we're trying to achieve, the more energy we're going to have for that,
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the more focus we're going to have for that.
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So when I think about how to recover, I actually don't think about recovery as its own thing.
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I think about recovery as giving buoyancy or improving my ability to focus.
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So sleep is a turning off of these brain circuits that are thinking about what's happening next.
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The other thing is that just merely going into panoramic vision, say between a meeting, instead of looking at your phone,
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maybe you walk to the kitchen, just two seconds of what what I call deliberate decompression, where you just kind of let your mind go broader,
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will allow you to reset your focus much more intensely when you return to that book, as opposed to if you'd looked at your phone
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or engaged even in some other kind of deep duration path outcome type function of the brain.
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So when you start thinking about meditation, it's also valuable because a lot of meditation involves focusing on your breath.
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I actually think a lot of people are.. are spending out this ability.
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They're working too hard in the activities that are designed to reset them.
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Being just very adamant about my meditation practice.
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That's right.
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Because it's a letting go.
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We're so programmed to like force ourselves to do things or to like dive in with intentionality.
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But so much of this is more elusive than that.
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I mean, I didn't have the power of concentration.
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I hadn't read all the good books that gun high school students read growing up.
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I had to learn how to speak properly.
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I learned how to think properly and really learn how to commit to something
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that was very linear and at times was very painful.
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But over time, I got pretty good.
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And now I can do long stints of work without any breaks.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “How to Train Your Brain to Enjoy Hard Work”. Este vídeo tem 232 frases e 3132 palavras para praticar shadowing. A fala dura 15:45. O falante fala rápido, cerca de 199 palavras por minuto, então espere sons ligados e reduzidos. 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 |
|---|---|---|
| circuit substantivo | /ˈsɝ.kɪt/ | circuito, volta |
| reward substantivo | /ɹɪˈwɔɹd/ | recompensa |
| perception substantivo | /pɚˈsɛpʃ(ə)n/ | percepção, perceção |
| duration substantivo | /dʒʊˈɹeɪ.ʃən/ | duração |
| mindset substantivo | /ˈmaɪn(d)ˌsɛt/ | mentalidade |
| gate substantivo | /ˈɡeɪ̯t/ | portão |
| adrenaline substantivo | /əˈdɹɛnəlɪn/ | adrenalina |
| aspect substantivo | /ˈæspɛkt/ | aspeto, aspecto |
| involve verbo | /ɪnˈvɑlv/ | envolver |
| confusion substantivo | /kənˈfjuːʒən/ | confusão |
| deadline substantivo | /ˈdɛdˌlaɪn/ | prazo final |
| puzzle substantivo | /ˈpʌzəl/ | enigma |
| mentor substantivo | /ˈmɛn.tɔː/ | mentor |
| reset verbo | /ɹiːˈsɛt/ | repor, restaurar |
| neural adjetivo | /ˈnʊɹəl/ | neural |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| move forward verbo | adiantar | |
| sit down verbo | sentar-se | |
| warm up verbo | /ˌwɔː(ɹ)m ˈʌp/ | aquecer, esquentar |
| work out verbo | /ˌwɝk ˈaʊt/ | calcular |
| end up verbo | terminar, acabar | |
| grow up verbo | crescer | |
| pick up verbo | pegar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- I didn't go to parties.
- I felt, oh, here's my dad.
- What am I going to do?
- Is that what you're saying?
- What is it that I'm trying to express?
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 | is released · were involved · is triggered |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | has looked · has led · has talked |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | guy who has · person who just · people who have |
Pronúncia para ficar de olho
O falante usa 95 contrações e formas reduzidas, como I'm, you're, gonna. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: mathematics /mæθ(.ə)ˈmæt.ɪks/, athletic /æθˈlɛt.ɪk/, athlete /ˈæθ.liːt/, thermal /ˈθɜːməl/, theoretical /ˌθi.əˈɹɛt.ɪ.kəl/
- Os sons de “sh” e “zh”: perception /pɚˈsɛpʃ(ə)n/, duration /dʒʊˈɹeɪ.ʃən/, meditation /mɛdɪˈteɪʃn̩/, confusion /kənˈfjuːʒən/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/
- Palavras longas — acerte a sílaba tônica: adrenaline /əˈdɹɛnəlɪn/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, experiment /ɪkˈspɛɹ.ə.mənt/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: circuit /ˈsɝ.kɪt/, reward /ɹɪˈwɔɹd/, mindset /ˈmaɪn(d)ˌsɛt/, gate /ˈɡeɪ̯t/, aspect /ˈæspɛkt/
- /l/ final — a língua toca o céu da boca, não vira “u”: puzzle /ˈpʌzəl/, neural /ˈnʊɹəl/, functional /ˈfʌŋkt͡ʃənəl/, subtle /ˈsʌtəl/, thermal /ˈθɜːməl/
- /h/ — um sopro suave, diferente do “r”: behavioral /bɪˈheɪvjəɹəl/, hone /hoʊn/, hypo /ˈhaɪ.poʊ/
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 circuit, reward, perception.
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.