Prática de Shadowing: The 15% Rule: How to Learn Faster | Andrew Huberman - Aprenda a falar inglês com vídeo
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One of the biggest lies in public education about neuroscience is that every experience changes your brain.
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By the time I'm done saying this, your brain will be different.
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No, that's absolutely not true.
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That's a bunch of hooey.
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I studied neuroplasticity.
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I teach neuroplasticity.
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I'll tell you, you know what induces neuroplasticity?
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Being a baby who's trying to learn
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or being an adult who's forcing yourself to try and learn and you can't do the thing.
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The error is what stimulates the plasticity.
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And the appropriate level of difficulty, say the computational modeling is somewhere around 15 % on average.
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Now, what does that mean?
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You need to do a bout of work of 90 minutes to two hours.
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Like you got to strive and try and learn something.
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Do something hard every day mentally.
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This is critical for your ability to focus.
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And by the way, you asked about phones.
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Awesome study came out.
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They had people with their phone off, upside down on the table or in their bag,
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underneath their chair or in the opposite room, a separate room.
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And what they found is people can focus just fine in all three conditions.
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But if the phone is anywhere in the room, the amount of cognitive flexibility they have with the material they're focusing on is diminished.
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In other words, it requires more energy to focus, even if they're not getting calls and notifications.
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There's a subscript running in the brain, apparently, that's anticipating that this thing is going to reach for me.
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It's going to call me.
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So it's calling you even if it's not calling you, which is pretty cool.
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And so the way to increase focus and cognitive capacity is actually to just get the phone out of the room.
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That's a big part of it.
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Do some effortful learning bout, and it should feel like a fight.
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Keep in mind the friction you feel trying to learn something, that's adrenaline.
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Remember, how do we block learning?
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We block adrenaline, and it's downstream effects with propranolol.
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Being alert but calm or a little stressed and making errors through deliberate attempts to do something, not just throwaway errors.
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That's how you learn.
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Why?
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If I can reach out and grab this pen, my brain doesn't change.
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There's two kinds of practice.
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One is practicing doing things I already know how to do.
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There, you're aiming for 100 % performance, right?
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You're reinforcing what you already know how to do.
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Talk to a great dancer and they'll tell you they drill, drill, drill, drill the things they already know how to do.
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But when you're trying to learn the new language, the new emotional skill, the new physical skill, the new cognitive emotional skill.
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You need to make genuine attempts and you need to fail some of the time.
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And those failure signals are relayed to your cerebellum and your cerebellum propagates through networks that say change.
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So there's a set of conditions in the chapter on plasticity that say you need to be alert.
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So I talk about all the ways you can get alert, including pharmacology supplements and behavioral tools.
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Then you need to be focused.
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I talk about all the tools for focus, which you can devote to anything, not just learning.
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And then I talk about the conditions for plasticity.
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And you need to get this friction and these errors.
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And then you need to stop.
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You need to come back a day or two later, do it again.
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And then you need to make sure that you reinforce what you learned.
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Here's where AI is going to be a wonderful tool, already is a wonderful tool.
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The best way to learn is to not forget.
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Meaning if you test yourself mentally, or you could use any one of the LLMs, but I'll go into chat GPT and I'll just say,
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generate a short test of a graduate student at Stanford level, questions about neuroplasticity.
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And I go, oh, and I remember this, there's this one thing I don't remember.
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That's how you maintain and build knowledge over time.
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Self -testing, self -testing.
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People hear the word test, they think of external tester.
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You're the test taker, self -testing.
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That's a really interesting idea for this podcast episode, which we should definitely run.
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Should we generate a quiz?
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Yeah.
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So we can take the transcript and we can turn it into a test.
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Cool.
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Yeah.
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ChatGPT is great at doing this.
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You can change the difficulty and you can actually say, I'm a professor of neuroscience and I want a 15 % error rate on average.
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The study I love that really backs this up is
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that there've been a lot of studies of learning where they have students read the same passage one, two, three, or four times.
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And then they also have them highlight or take notes, or they just have them read it once and self -test.
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And they look six months and two years later.
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Reading it once, no notes, no highlighting and self -testing, you know, about a week later and looking up what you got,
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couldn't remember or got wrong led to much more stable learning over time.
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Awesome.
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Now this doesn't work so well for physical endeavors because there you have to like actually do the physical thing.
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You have to test yourself physically, but I love that set of experiments because it tells us everything we should be doing.
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação usa o vídeo “The 15% Rule: How to Learn Faster”. As palavras que mais se repetem: learn, test, error, learning, focus. Este vídeo tem 79 frases e 909 palavras para praticar shadowing. A fala dura 4:40. O falante fala rápido, cerca de 195 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 |
|---|---|---|
| drill substantivo | /dɹɪl/ | furadeira, berbequim |
| skill substantivo | /skɪl/ | habilidade, talento |
| alert adjetivo | /əˈlɝt/ | alerta |
| cognitive adjetivo | /ˈkɑɡ.nɪ.tɪv/ | cognitivo |
| difficulty substantivo | /ˈdɪfɪkəlti/ | dificuldade |
| generate verbo | /ˈd͡ʒɛn.ə.ɹeɪt/ | gerar |
| highlight verbo | /ˈhaɪˌlaɪt/ | realçar, enfatizar |
| mentally advérbio | /ˈmɛntəli/ | mentalmente |
| bout substantivo | /ˈbaʊt/ | ataque |
| friction substantivo | /ˈfɹɪkʃən/ | fricção |
| reinforce verbo | /ˌɹiː.ɪnˈfɔːs/ | reforçar |
| adrenaline substantivo | /əˈdɹɛnəlɪn/ | adrenalina |
| stable substantivo | /ˈsteɪ.bəl/ | estábulo, cavalariça |
| experiment substantivo | /ɪkˈspɛɹ.ə.mənt/ | experimento, experiência |
| genuine adjetivo | /ˈd͡ʒɛn.juˌɪn/ | genuíno, autêntico |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| come back verbo | voltar | |
| come out verbo | /ˌkʌm ˈaʊt/ | sair, partir |
| reach out verbo | estender a mão, esticar a mão |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- I'll tell you, you know what induces neuroplasticity?
- It's going to call me.
- Remember, how do we block learning?
- We block adrenaline, and it's downstream effects with propranolol.
- Should we generate a quiz?
Pronúncia para ficar de olho
O falante usa 18 contrações e formas reduzidas, como you're, I'll, doesn't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: friction /ˈfɹɪkʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, computational /ˌkɑmpjʊˈteɪʃənəl/, diminish /dɪˈmɪnɪʃ/
- Palavras longas — acerte a sílaba tônica: difficulty /ˈdɪfɪkəlti/, adrenaline /əˈdɹɛnəlɪn/, experiment /ɪkˈspɛɹ.ə.mənt/, flexibility /ˌflɛksɪˈbɪlɪti/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: alert /əˈlɝt/, generate /ˈd͡ʒɛn.ə.ɹeɪt/, highlight /ˈhaɪˌlaɪt/, bout /ˈbaʊt/, experiment /ɪkˈspɛɹ.ə.mənt/
- /l/ final — a língua toca o céu da boca, não vira “u”: drill /dɹɪl/, skill /skɪl/, stable /ˈsteɪ.bəl/, behavioral /bɪˈheɪvjəɹəl/, computational /ˌkɑmpjʊˈteɪʃənəl/
- /h/ — um sopro suave, diferente do “r”: highlight /ˈhaɪˌlaɪt/, behavioral /bɪˈheɪvjəɹəl/
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 drill, skill, alert.
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.