Prática de Shadowing: this strange habit SKYROCKETS your charisma. - Aprenda a falar inglês com vídeo
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I've now spent thousands of hours staring at this dot on the wall.
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And while it sounds incredibly dumb, this is actually level one of something that's taken me 10 years to perfect.
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It's the most powerful brain training regimen ever.
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It's not only helped me push through all the crap I had to deal with at Harvard and Yale, it's literally what I used to get laid.
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I know it sounds ridiculous, but hear me out.
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Once you understand the neuroscience behind this, I can guarantee you'll start staring at dots on the wall too.
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The brain has two primary competing attentional systems, the task positive network or TPN and the default mode network or DMN.
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If attention is a flashlight, the TPN network activates when you pay attention to one thing.
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It's highly active when you direct attention to goal-oriented tasks or thoughts that typically require laser focus,
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like hitting the winning free throw for the championship game.
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The default mode network is that same attentional flashlight in diffuse mode, where the brain attention isn't on one thing, but many things.
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It's typically directed towards the internal world of thoughts and memories.
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That's why they call it the mind-wandering or daydreaming network.
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If I'm actually about to shoot that free throw, I want my TP and networks to be laser-focused, processing the weight of the ball, the feel of the leather,
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calculating the distance to the hoop, and processing the muscle memory of all the free throws I've successfully thrown before.
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I don't want my mind wandering or fixate in what I call woe is me thoughts.
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Woe is me is when you're lost in your own head.
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Instead of focusing on the task, you're distracted.
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You have this voice in your head that's whispering poison.
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It tells you this entire game.
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My life, my career, how many brand deals I get, how many honeys I get to shaboink tonight.
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It all rides on this one shot.
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Woe is me.
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But I don't sink it.
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No one will love me and I'll hate myself forever.
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Woe, woe, woe.
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This is how the untrained mind chokes, right?
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Their TPN loses the arm wrestling match against their default mode network.
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And they spiral to all these doom thoughts.
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They get self-conscious.
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It's literally in the word.
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Conscious of the self.
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They get weirdly focused on themselves instead of the who.
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You can tell because the language of their thoughts start to change.
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It gets filled with me's and I's.
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This is how you know the DMN network is coming online.
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I'm not good enough.
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If I don't make this shot, my career is toast.
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I need this, man.
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Please let me have this.
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Why me, man?
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It's not fair to me.
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That's why they also call the default mood network the me network.
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Anxiety, imposter syndrome, perfectionism, fear of failure.
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It's all the same thing.
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The problem of ego.
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Having a big ego is having too active of a default mood network.
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And I don't mean ego in the, oh, wow, he's so full of himself kind of way.
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The word ego in this context is that I think too much about myself.
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I'm too invested in myself.
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Which is funny, coming from a self-development YouTuber like me, right?
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We are all here to develop the self.
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But at some point in time, if you want to jump to the next level, you have to lead the self to better the self.
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But when you train focus and pay attention to the outside world, like this cute little fuzzy bumblebee,
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you're forcing your brain's electrical signals to stay in the somatosensory cortices of the brain.
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These are the parts of the brain that sense the world, vision, sound, touch, taste, safe, neutral territories.
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You're basically saturating your attention with neutral stuff,
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occupying your bandwidth to prevent electrical signals from reactivating the fear and emotional centers of the brain.
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Because there's a kindling effect of thought, right?
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The more you think about something, the easier it is to get stuck thinking about it,
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especially emotionally charged things like why no one from my fifth grade class ever showed up to my birthday party.
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But when you practice directing your attention away from focusing on something neutral,
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the neurotransmitters circulating in the synapses of your emotional centers get all metabolized away.
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This is how you weaken the doom loop thought patterns in your head, which is coincidentally how you train your brain to not care about what other people think.
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That's the ultimate superpower, right?
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How many of your dreams and goals are dropped because you worry too much about how stupid you look?
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How embarrassing it feels when you fail?
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How many times has the thought, I'm not good enough, stopped you.
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But what if you're okay with looking bad, even ridiculously bad, all while in the pursuit of becoming great?
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That's why every morning I wake up and I work out my TPN.
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This is level one.
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In level one, you find a quiet space and you get comfortable.
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It's just you and whatever thing you want to focus on.
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This is typically something visual, like a dot on the wall, but it could be your breath or the itch on your left butt cheek.
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It sounds simple, but it's actually much harder than you think.
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Have you ever put 100% of your focus on a single thing?
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Let's say you sit down and you want to read a book.
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It's deep focus mode time, right?
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Even then, most people's baseline level of deep focus is probably 60%, meaning for every 10 thoughts that go through your head,
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six are about the book while four are random.
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They're completely unrelated.
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Like, I wonder what Bob is up to right now?
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I'm sort of hungry.
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Should I adopt another baby hamster today?
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Your brain is always looking to do something else.
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There's the tug to check social media, the tug to think about Stacy's mom, the tug to...
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How much more effective would you be if you could increase that baseline to 90 or even 100%?
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This is called increasing the signal to noise ratio of your mind.
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That's what I'm doing when I'm training in level one.
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As I stare at the dot on the wall, I'm actively monitoring my thoughts, scanning and becoming more aware.
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How many of my thoughts are focused on the dot?
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How many are focused on something else?
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As you become more aware, you'll feel this tension, this tug of war in your mind.
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Holding that tension and keeping that focus is like working out a muscle,
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except the workout is actually beefing up your TPN system to be able to do deep focus on command.
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Most people can focus if their brains are juiced up with caffeine
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or meds or if what they're focusing on is highly rewarding like a video game.
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But that's not the point, right?
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You're training the baseline of your brain, which means no neurologic assists, which means making it boring is the point.
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To take it to the next level, I'll even train with this.
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When you put it on, you get a 100% blackout experience.
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Because instead of a dot on the wall, I sometimes train focus with the sounds around me.
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Perhaps the feeling on the shirt on my back.
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By the way, this is a sleep mask from Mantisleep
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and it's also a solid part of my sleep routine and the sponsor of this video.
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I've been using this mask for years now because when you put it on, it doesn't even feel like you're wearing anything.
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The C-shaped cups put zero pressure on your eyes.
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Watch out for new color options for their sound mask, which has Bluetooth speakers built right into the fabric.
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This way, you can put some heavy death metal lullabies for max relaxation.
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Anyway, use the link in the description and use code SPOONFEDSTUDY for 10% off.
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Once you're used to level 1, you move on to level 2, where you focus on more complex abstract tasks.
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I brush my teeth, poop out my logs, and drink my glass like I'm Michael Jordan shooting free throws at the championship game.
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I ask myself how many of my thoughts can get locked into the task at hand.
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When I'm drinking water, I'm laser focused on drinking water.
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I'm noticing the flavor of the water, the hardness of the glass, the coordination of my throat guzzling this baby down.
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This is how you train yourself to slip into the zone and focus on command.
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Because when you're in the zone, three things happen.
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One, you get more accurate information of the world.
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Two, you get better at pattern recognition.
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And three, with better data and analysis, you make infinitely better decisions.
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To give you an example of how this all comes together, Let me bring you back to how I even got into this stuff to begin with.
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I learned all this because I wanted to become better with women.
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I'm not even joking.
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I wanted to become a better conversationalist, to have more charisma, to be able to talk to attractive women without melting into a puddle.
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Because what do most single people do when they see someone cute they like?
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Nothing at all, right?
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Or if they do do something, it's a hot mess where they get weird.
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It's exactly like the free throw example again.
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You get stuck in woe is me thoughts, choke, and massively underperform.
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But when you train focus, instead of drowning in a million thoughts about why I wasn't good enough or how embarrassing it's going to be, I lock in.
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In exactly the same way.
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Instead of a dot on the wall, I'm focusing on the dot on their face, or maybe the color of their iris, or the border of their upper eyelid right where it hugs the eyeball,
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or the specific musical note of their voice.
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I know, it sounds weird when you spell it out, but neurologically, you're using the exact same brain networks you were training in levels 1 and 2.
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Except it is level 3 now, doing it in real life with something that gets you nervous.
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I love fixating on tiny things like this because even in a small dot, there's so many details to pay attention to.
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It's like a painting.
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An amateur goes up to a painting and is like, whatever, it's just a person and then they get bored.
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But a professional, they get lost in the art.
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They spend hours analyzing and dissecting the details and colors.
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It's like a little world only you get to see.
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And in this state of hyper-focus, weird things start to happen.
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Time slows down.
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You enter this quasi-flow state on command.
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Your brain gets quiet because all of this me-me ego thoughts of insecurity disappear.
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The signal-to-noise ratio of the mind gets jacked up like 2 to 5x.
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And all of a sudden, you have that much more brain capacity to actually hear what the person is saying.
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You become a better listener, which means you are a better conversationalist.
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You become that much more engaging.
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You speak more coherently.
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You know when to back off versus when to flirt more because you're now picking up on all the subtle clues.
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You notice she's leaning in more or perhaps leaning away.
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You notice an inflection in her voice, the dilation of her pupils, the playful smile on her face.
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Or none of that because she just told you to get lost because she's waiting for her hot European boyfriend.
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That's pattern recognition.
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Your brain has 10x capacity to figure these things out because it's no longer preoccupied with all that stupid,
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woe is me, does she like me ego stuff from before.
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That's plus 10 to emotional intelligence.
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All of which makes you look 10 times more attractive.
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You become more fearless because you spend less time in the fear centers of your brain.
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You become more poised because things don't bother you as much.
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You even become more intelligent because you pick up on more patterns.
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With the skill of hyper For focus, you are training your brain to navigate smaller and smaller timeframes.
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In a micro world, that is the dot.
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You get sensitized to all the tiny details that are going on.
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As your brain gets used to operating in smaller and smaller scales, this ability bleeds over into the dimension of time as well.
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How does Neo dodge bullets?
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He operates at timeframes most people ignore.
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If everyone else lives at 30 frames per second, but you've trained yourself to notice and operate at 60 frames per second.
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You now have twice the capacity.
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This is a huge advantage very few people know about.
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But being in the zone isn't just for dating.
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It works for everything.
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You want to ask your boss for a raise?
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What if you talked about it from a place of real strength and not insecurity?
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In those hidden time frames, you notice tiny little details.
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Like the dude is sweating.
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He has this tick when he's nervous.
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You recognize the pattern from before and you realize you actually have a lot more leverage than you thought.
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This dude's scared of losing you.
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You're trying to buy a new car.
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Without woe is me thoughts, you don't have to pretend to be confident.
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Fake it until you make it comes just be.
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You're relaxed.
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All these high pressure sales tactics designed to get you in your head, to activate your DMN network, to make you insecure about the size of your car,
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to make you scared about losing the deal, doesn't work on you.
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Because your fear centers are completely offline.
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You're in pure TPN laser focus mode, baby.
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Which means you're in the zone.
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You're present.
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You're actually enjoying the process because now the entire world is a painting to focus on.
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This is a reframe I call every moment of painting.
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I think of my eyes as the lens of a camera.
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Each moment is but a snapshot, a beautiful painting deserving of a frame and a spot in a museum.
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People spend thousands of dollars to see the Mona Lisa, right?
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Arguably, the painting that is in front of you, your POV right now, is even more valuable because it exists for only that one moment.
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It cannot be replicated, reproduced, or experienced ever again.
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You are its only patron, and so enjoy what the love it deserves.
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There's beauty in every IRL pixel in front of you.
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It's just up to you to see it.
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All moments can get narrowed down to this.
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I'll give you two more stories from my own life.
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In medical school, you have to pass these high-stakes exams, right?
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They're called the step exams.
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They're step one, step two, and step three, and they're like eight hours long each.
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It's basically institutionalized torture.
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Anyway, how you perform is almost more a reflection of your ability to stay calm in the face of immense pressure
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rather than what you actually know.
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One classmate was describing his experience of freezing up in the middle of it.
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Panicking and spiraling.
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I felt it before too.
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You get this sort of tunnel vision.
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You hyperventilate and start to feel hot.
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The words on your test don't make sense anymore.
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But that's exactly when you reach for your training.
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You pick a dot on the wall and you stare at it with all your might.
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And then you do what I call a cyclic sigh.
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A cyclic sigh is basically a double inhale followed by a long exhale.
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You breathe in through your nose, and before you fully exhale, you sneak in a second little inhale on top of it.
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Then you let out one long, slow exhale, which activates the vagus nerve, the physiologic brake pedal of your nervous system.
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According to this systematic review paper, techniques like cyclic sighing enhance autonomic,
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cerebral, and psychological flexibility related to emotional control and psychological well-being.
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In this 2013 randomized control study published in Stanford, even just five minutes of cyclic sighing were associated with significant reductions in anxiety,
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better mood, and even decreased rates of breathing, a sign of overall body calmness.
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Physiologic changes that persisted throughout the day.
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This is level four now, focused training with physiologic calibration in the face of actual stress.
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This is the highest level of training.
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Basically, it means even when shit's hitting the fan, you train the ability to stay laser focused on what matters.
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Level four is about taking the bad things happening in your life and treating them as training sessions.
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To give you an example, I was treating the psych patient in the ER.
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To paint the picture, imagine the girl from the ring, except she's literally actively psychotic.
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She gets up right into my face and starts screaming.
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Instead of being scared, I felt this weird peace staring at her.
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I noticed she was missing her front tooth, and that immediately triggered me to lock in with level 4.
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With laser focus, I slip into the zone, increase my frame rate, and slow down time.
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My peripheral vision fades to black, and my thoughts went completely silent.
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It was just me and her, and her gap-toothed mouth.
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I start to notice all these little details about her mouth.
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From all the screaming, it starts to take on all these funny shapes.
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First, it's an ovoid, then an ellipse, then a flat line.
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Then it became a perfect circle.
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I see her flaring nostrils and even the few strands of nose hair sticking out.
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One little thought pierces the silence for me.
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I think to myself, damn, I wonder if I need a trim too.
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Gotta remember to check myself out in the mirror later because I got a date tonight.
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The thought fades as I slip back to the present.
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And hear her screams again except this time with more empathy.
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So much raw vocal power.
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If only she had learned to control that power, she could have been the next Adele or something.
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Level four is about staying out of the fear centers of your brain despite every reason to be there.
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I surveyed the situation with my full and undivided attention and quickly zeroed in on the next best move possible,
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which was easy to see once you got past all the scary yelling.
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Instinctively, I knew what she needed was to be seen.
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All this trauma came from the fact that she's been invisible to the world.
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And so, to fix it, I got her scene.
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I invited her to join Level 100, the most awesome productivity self-development community ever.
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She then found the confidence to use her voice for good.
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Several months later, she's now making records with Snoop Dogg and about to launch her first album.
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And that's the point of this community.
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You come in with an impossible dream, some goal or project you've been pushing off for years that you want the best sides-backed framework to accomplish.
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We also work on other neuroscience-backed protocols just like this for training mental resilience, agility, willpower, and mental toughness.
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Speaking of which, I have an entire protocol for how to train that as well.
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Check it out in this next video.
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I'll see you there.
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Vocabulário e dicas de fala para esta lição
Este vídeo tem 264 frases e 3250 palavras para praticar shadowing. A fala dura 17:32. O falante fala rápido, cerca de 185 palavras por minuto, então espere sons ligados e reduzidos. 83% 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 menos comuns do vídeo, com pronúncia e significado:
- laser /ˈleɪzɚ/ (substantivo) — laser, lêiser. A device that produces a monochromatic, coherent beam of light.
- default /dɪˈfɔlt/ (substantivo) — inadimplência. The condition of failing to meet an obligation.
- stare /stɛɚ/ (verbo) — fitar, encarar. To look fixedly (at something).
- mood /muːd/ (substantivo) — humor, mau humor. A mental or emotional state, composure.
- mask /mæsk/ (substantivo) — máscara. A cover, or partial cover, for the face, used for disguise or protection.
- slip /ˈslɪp/ (verbo) — escorregar, derrapar. To lose one’s traction on a slippery surface; to slide due to a lack of friction.
- neutral /ˈnuː.tɹəl/ (adjetivo) — neutro. Not taking sides in a conflict such as war; nonaligned.
- scream /skɹiːm/ (verbo) — gritar, berrar. To cry out with a shrill voice; to utter a sudden, sharp outcry, or shrill, loud cry, as in fright or extreme pain; to screech, to shriek.
- baseline /ˈbeɪslaɪn/ (substantivo) — referência. A line that is a base for measurement or for construction.
- recognition /ˌɹɛkəɡˈnɪʃ(ə)n/ (substantivo) — reconhecimento. The act of recognizing or the condition of being recognized (matching a current observation with a memory of a prior observation of the same entity).
- anxiety /æŋˈzaɪ.əti/ (substantivo) — angústia, ansiedade. An unpleasant state of mental uneasiness, nervousness, apprehension and obsession or concern about some uncertain event.
- muscle /ˈmʌs.əl/ (substantivo) — músculo. A contractile form of tissue which animals use to effect movement.
- ratio /ˈɹeɪ.ʃoʊ/ (substantivo) — razão, rácio. A number representing a comparison between two named things.
- psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/ (adjetivo) — psicológico. Of or pertaining to psychology.
- breathe /bɹiːð/ (verbo) — respirar. To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
Phrasal verbs que você vai ouvir
- come from (verbo) — vir de, ser de. To have as one's origin, birthplace or nationality.
- think about /ˈθɪŋk əˌbaʊt/ (verbo) — pensar em, pensar sobre. To ponder.
- back off (verbo) — recuar, retroceder. To move backwards away from something.
- deal with (verbo) — lidar. To handle verbally or in some form of artistic expression; to address or discuss as a subject.
- get into (verbo) — entrar em. To move into (an object), such that one ends up inside it.
- get up (verbo) — subir. To move in an upward direction; to ascend or climb.
- go on /ˈɡoʊˌɒn/ (verbo) — continuar. To continue in extent.
- sit down (verbo) — sentar-se. To assume a sitting position from a standing position.
Pronúncia para ficar de olho
O falante usa 60 contrações e formas reduzidas, como you're, I'm, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: breathe /bɹiːð/, bother /ˈbɑðɚ/, leather /ˈlɛðɚ/, throat /ˈθɹoʊt/, tooth /tuθ/
- Os sons de “sh” e “zh”: recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, ratio /ˈɹeɪ.ʃoʊ/, tension /ˈtɛnʃən/, conscious /ˈkɑn.ʃəs/, reduction /ɹɪˈdʌk.ʃən/
- Palavras longas — acerte a sílaba tônica: recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, anxiety /æŋˈzaɪ.əti/, electrical /ɪˈlɛktɹɪkəl/, psychological /ˌsaɪ.kəˈlɑː.d͡ʒɪ.kl̩/, ridiculous /ɹɪˈdɪk.jə.ləs/
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 laser, default, stare.
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | I've been using · you've been pushing |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | are dropped · is called · are focused |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | head, which is · brain, which means · mask, which has |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've now spent · you've trained |
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.