Prática de Shadowing: Train Your Brain to Focus | Andrew Huberman Motivation - Aprenda a falar inglês com vídeo

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Losers take things that happen to them, and indeed sometimes that are things that happened to them that they could not control,

or missteps, or errors, or losses, and they ruminate on it,

and they turn those thoughts and those emotions into things that harm themselves or others.

winners take the things that happen to them good or bad

and they transmute that sometimes through very hard work

that involves talking to oneself reminding oneself journaling things out forcing oneself to make better decisions

and they take those hard things and they turn them into actions

that are supportive and indeed generative for them and for others in the world.

Chop wood, carry water, which is a phrase which just means some days you don't think about why, you just chop wood, carry water.

This is how you keep a village going, right?

Chop wood, carry water.

And I said, I'm doing this simply because I said I would chop wood, carry water.

Resentments would come up.

Why did I do this?

I can get out of this.

Push that aside, chop wood, carry water.

Took time, took much longer than I thought, but you get there.

What was I doing?

It was just lowering the stakes.

Just do it today.

Just today.

One more day.

I think when people get to that place where they could do something and they freeze, they're imagining how great it could go.

We think they're imagining how terrible it could go.

But what causes us to choke is, oh my goodness, like so much is at stake.

If I can't do this, I can't do anything.

So they're psyching themselves out.

So lower the stakes, give it, go all in instead of for three years, go all in for three days and then quit.

Talk to me after three days.

If you survive three days, you can survive three more days.

You survive those three days, you can have another three days

and just keep going lower the like bring the horizon in

bring the time horizon in that's the way to do it now the person who just jumps we love

and admire those people you did it i did it

but the timing has to be right too you can't be reckless

you can't be haphazard we know this right that's how you get yourself killed in physical endeavors

and that's how you lose everything in financial endeavors right

you know um what is it i think

it's like the warren buffett saying like you know

they're you know three things kill men in in finance like it's like a liquor

you know um ladies

if they you know they're not faithful they pick you know they have crazy you know dating life

and this kind of thing um

and leverage they over leverage like you know i mean you can be take on too much risk

and lose right

and the other two the the first two there it's worth mentioning

i've studied many stories of success in the creative arts in science and and to some extent even in podcasting now,

the excesses that people bring about when they start to do really well are often what take them down.

Overspending, drugs, you know, I mean like we've watched this recent Conor McGregor thing.

This guy was at the pinnacle, right?

And I don't know what his specific issues were, but too much money, too many resources,

not enough people around you to keep you in check and somebody can collapse.

It's very easy to see and to recognize

when somebody has a substance abuse issue or

if they have a behavioral regulation issue and they're like getting in fights in bars or things like that,

you know, which sadly happened to a number of people who are like pro athletes.

But the excesses are also excesses of ego where people think, oh, like I won the last, I built 10 companies.

I can build 10 more.

How about one more better than all the other 10?

The most important thing for this 25 year old hypothetical person to do is to understand

that there are a few non -negotiables in their physiology and psychology that are directly linked, that they have to obey as often as possible.

Notice I didn't say every single day, but as often as possible in order to get the most out of their life.

What are those?

Well, as weird as it may sound, the most important thing to do is to ensure,

and there are ways to do that we can talk about in a moment, to ensure that you have high morning cortisol levels,

the so -called stress hormone, which is not a stress hormone.

We'll talk about why it's involved in stress

but cortisol is involved in much much more you want to take steps simple steps

that i'll describe to amplify your morning cortisol in the first hour

or two of your day and to make sure

that in the last hour or

so of your day most days your cortisol is low now why what what what in the world like okay

but if you were going to build a human machine okay i'm not talking about psychology now

but you wanted to build a human machine actually let's make it a happy

quote -unquote dangerous machine you would say get

that morning cortisol peak as as high as you can get

your night time last hour before sleep cortisol level as low as you can why when you do that it

It sets this person up to have vastly higher levels of daytime energy,

focus, ability to learn, resilience to stress when stress comes along, and ease in falling to sleep,

deep sleep, rapid eye movement sleep.

These are the things of repair of the body, repair of the mind, consolidating learning,

removing the emotional load of previous day experiences that might have been, you know, difficult or stressful,

taking off the emotional load so they can go into the next day

and they can continue to show up for their family, their work, their health, and so on and so forth.

It also turns out this pattern of high morning cortisol, low nighttime cortisol is the pattern that men,

women, people of all ages should have to optimize their immune system function.

So, talking about getting sick less and on and on

and on in fact the real key to becoming what you call dangerous

and ultra resilient

or anti -fragile whatever language you want to use is you learn to recognize what state

you're in this is this is the piece actually

that sits even deeper than all the rest you know the oracle said it first

but know thyself you have to know where you're at am

i in a good state am i in a vulnerable state

if i go on social media now and i see something that upsets me?

Am I just going to go down that rabbit hole?

We all like to think we can just blaze through life, but knowing where you're at is like checking the engine, checking the machine.

Is the steering aligned?

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I don't sleep as much as I need to, or I have stressors in my life.

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My steering's not aligned.

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So I have to do other things to keep myself in check.

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What we don't acknowledge and people need to understand is that the better you get at something,

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something this is a it's a weird one the better

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you get at something the more of an inroad into your energy it creates now this is weird right because

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when you're first learning something it takes a lot of energy

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then you get you get fluid with it you can sit down

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and podcast I can sit down

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and podcast under most any conditions right as long as there's enough oxygen in the room

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and maybe even if there's not you

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and I can have a great podcast we just know how to do it but to really drop into your craft,

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and I don't care if it's podcasting or finance or sport or medicine, it creates an inroad into your energy.

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And it is greater than when you're not very skilled at something because you're engaging more and more and more focused.

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So I think there's two things.

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The early part of any career, you have to find your edge.

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Okay.

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So this runs a little bit countercurrent to everything I've said, but you're trying to figure out, yeah, how little sleep can I exist on.

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Okay.

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I break at two nights, no sleep.

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I break.

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I can do one night.

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In fact, I did it last week, 30 hour work stretch with my business partner.

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Haven't done that in a long time.

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We did it.

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It hurt.

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We did it.

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We carried each other.

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I was like, I could tell when my mind was getting wobbly, he would step in, we would do things and we did it.

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We had to do it.

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Feels good.

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I don't really want to do that again for a long while.

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But I built that capacity over many years.

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Okay.

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You build that capacity by finding your edge.

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Now, you don't want to die or injure yourself or become mentally sick,

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but you get to that edge and then you stay away from that edge.

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And then, so I would say in the first year or two of doing something, go for it.

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Just go all in, reset only as needed to just keep coming back, keep coming back, keep coming back.

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But at some point you're going to hit a wall.

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You want that wall to be a non -lethal wall.

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You want that wall to be, I'm exhausted.

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I need a week off I can't afford a week off okay

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I hit my wall that's my limit what can I do every day at this point consistently over time

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and work around that average it's going to balance around

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that average plus or minus two hours or

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so do you think at this time

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when somebody's feeling like this absolute shit they are low

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there's no connection there are no people there's no one to held their hand

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and like you know hold their hand

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and get them out of the shit right do you think what we were talking about earlier, that you should strip away everything.

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Do you think it's the right time to do it?

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Okay, well, you're here.

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So I would advise, and I realize this might sound a little bit loaded,

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but I would advise if you are really at the bottom of your pit, obviously that you need to seek help,

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but ask whatever you believe in.

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Okay, I believe in God, but whatever you believe in,

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just acknowledge out loud alone or in your head if you don't want anyone to hear you

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i'm at my end I can't do this on my own anymore.

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Just help me get through the next hour.

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Just go another hour.

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Just help me do that.

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Just help me.

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Ask if you want to ask God, do it.

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If you want to ask the universe, whatever it is, you know, and just stop trying to control every aspect in your mind.

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Now, I just got through saying that you have to like pull yourself back over to the right response.

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But if you truly can't do that, then it's time to give it over and just acknowledge,

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you know, have a good laugh out loud.

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It's hard to be human sometimes.

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It's beautiful.

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It's great.

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But it can be really hard to be human.

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It can be really tough.

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We're a weird species.

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We got this amazing prefrontal cortex and we can do amazing things with it.

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But sometimes it loops back on us

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and it was just like we're it flagellates us and we can't and we're like i can't break out of this

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that's when it's time to say okay i can't

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so i'm gonna give this process just like help me go another hour

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and i i guarantee you'll get there and i have my thoughts about why

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that might work none of them fall within the realm of science

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so it's not really worth me going into because it's not my expertise

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but i've never seen this fail

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but once you're back on slightly solid ground now you got to get to work

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because the universe only whatever god the universe whatever you believe in only rewards effort

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or the effort to engage in effort you don't we've been gifted life we can relax we can enjoy

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but we don't get to uh we don't get to waste it

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and we really we were here i mean maybe that's what the acknowledging

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that we're alive

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and breathing piece is about like like don't take it for granted like i do think

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that we're rewarded for any amount of effort

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that we we put in any amount maybe not in getting the thing we thought we were going to get

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but in the recognition that we can we can pursue things

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so i i believe in this very strongly

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because i've been at the bottom of that pit

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and wondering what in the world but the good news is

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if you hit the bottom of that pit

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and you get out a few times the next time you hit it you go i'll get out the next time.

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And then you go, well, this feels a little longer than the last time or a lot longer than the last time.

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You will get out.

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You do.

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People have suffered incredible challenges and they got out and created amazing things.

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And there's this weird law of the universe that I don't quite understand.

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Maybe it's a dopaminergic thing,

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but the depth of that pit oftentimes is the mirror image of the height of the thing that you're going to accomplish.

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I don't know how that works, but later you're going to find yourself at a peak and you should remember and go,

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yeah, got out, got out, went back in, went back in, got out.

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Now I'm here and I'm going to savor it a little bit more because that's, I think also us being tested.

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Are you going to savor it?

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You're going to appreciate it.

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You're going to share it because then we can build on it.

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But otherwise you might not end up in the pit, but you kind and drop back down again.

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But if you take good care, you can stay at a high level for a long time.

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Are some people built different?

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I do think that people who like to build things have to build things.

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Some people report this.

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They believe when they're born that they're like fated to do something, something.

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It's like they have this kind of like level of vibration in their nervous system

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that they need to like take it someplace and you're like, do something with this.

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And when you give them something to bite down on and they just go, and hopefully they bite down into something that's generative and healthy.

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Humans are a unique animal, but I spend a lot of time thinking about the nervous systems of other animals too,

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for reasons related to my scientific career.

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Some species of animals have a lot of energy

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and others got very like a loafed and then they occasionally do something, right?

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People are kind of like that too.

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I do think that some people are just more relaxed.

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They're not as driven.

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I think they are still fundamentally important to society.

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And I don't say that just to be politically correct.

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I think that we need people who are just going to tend to certain things day in, day out on a very consistent level.

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And they're not trying to break out of their current circumstances.

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And I would ask them with kindness, do you really want it?

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Or are you in the wrong domain?

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Maybe you want it.

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but you need to think about what it is.

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Like, and it's tough because in years, that's years one, two, and three, it does take an extreme output to see how far you can go.

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But until you've given something, you know, three years of really solid effort, like bordering on extreme effort, you don't know where it can go.

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True.

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You don't really know.

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And it's tough because not everyone can do that.

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You know, suddenly they find themselves with a new child at home.

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And then the certain, although many people have made it work anyway.

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Vocabulário e dicas de fala para esta lição

Esta aula de conversação usa o vídeo “Train Your Brain to Focus”. Este vídeo tem 241 frases e 2801 palavras para praticar shadowing. A fala dura 15:17. O falante fala rápido, cerca de 183 palavras por minuto, então espere sons ligados e reduzidos. 88% das palavras estão entre as 3.000 mais comuns do inglês, por isso o vocabulário é fácil de acompanhar.

Vocabulário principal deste vídeo

15 palavras do vídeo que vale a pena aprender, com pronúncia e significado:

Palavra	Pronúncia	Significado
podcast substantivo	/ˈpɑdˌkæst/	podcast
chop verbo	/t͡ʃɑp/	picar, decepar
acknowledge verbo	/əkˈnɑ.lɪd͡ʒ/	reconhecer
excess substantivo	/ˈɛksɛs/	excesso
stake substantivo	/steɪk/	estaca
repair verbo	/ˈɹiːpɛɚ/	reparar
reward substantivo	/ɹɪˈwɔɹd/	recompensa
bite verbo	/baɪt/	morder
psychology substantivo	/saɪˈkɑ.lə.d͡ʒi/	psicologia
relax verbo	/ɹɪˈlæks/	soltar, afrouxar
horizon substantivo	/həˈɹaɪ.zən/	horizonte
leverage substantivo	/ˈlɛv.(ə.)ɹɪd͡ʒ/	alavancagem
hormone substantivo	/ˈhoɹmoʊn/	hormônio, hormona
align verbo	/əˈlaɪn/	alinhar-se, alinhar
endeavor substantivo	/ɛnˈdɛv.ɚ/	tentativa, empreitada

Phrasal verbs que você vai ouvir

Palavra	Significado
get out verbo	sair
come back verbo	voltar
sit down verbo	sentar-se
figure out verbo	descobrir, deduzir
go down verbo	descer
take off verbo	tirar
turn out verbo	terminar

Frases que vale a pena repetir

Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:

Why did I do this?
What was I doing?
We think they're imagining how terrible it could go.
Do you think it's the right time to do it?
Are you going to savor it?

Gramática neste vídeo

As estruturas que o falante mais usa, com as palavras exatas do vídeo:

Estrutura	No vídeo
Present perfect have/has + particípio passado — uma ação passada que ainda importa agora	i've studied · we've watched · I've said
Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa	water, which is · person who just · people who are
Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz	is involved · we've been gifted · being tested

Pronúncia para ficar de olho

O falante usa 78 contrações e formas reduzidas, como don't, you're, can't. Diga-as na forma curta, do jeito que você ouve.

Os sons de “th”: breathe /bɹiːð/, athlete /ˈæθ.liːt/, faithful /ˈfeɪθ.fl̩/, lethal /ˈliː.θəl/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
Os sons de “sh” e “zh”: recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, occasionally /əˈkeɪʒənəli/, regulation /ˌɹɛɡjʊˈleɪʃən/, emotion /ɪˈməʊ.ʃən/, accomplish /əˈkɑm.plɪʃ/
Palavras longas — acerte a sílaba tônica: psychology /saɪˈkɑ.lə.d͡ʒi/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, occasionally /əˈkeɪʒənəli/, regulation /ˌɹɛɡjʊˈleɪʃən/, consistently /kənˈsɪstəntli/

Sons difíceis para falantes de português:

Consoante final — sem acrescentar um “i” depois: podcast /ˈpɑdˌkæst/, chop /t͡ʃɑp/, stake /steɪk/, reward /ɹɪˈwɔɹd/, bite /baɪt/
/l/ final — a língua toca o céu da boca, não vira “u”: skill /skɪl/, stressful /ˈstɹɛsfəl/, behavioral /bɪˈheɪvjəɹəl/, fragile /ˈfɹæd͡ʒəl/, lethal /ˈliː.θəl/
/h/ — um sopro suave, diferente do “r”: horizon /həˈɹaɪ.zən/, hormone /ˈhoɹmoʊn/, harm /hɑːm/, behavioral /bɪˈheɪvjəɹəl/, hypothetical /ˌhaɪpəˈθɛtɪkəl/

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 podcast, chop, acknowledge.

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.

Técnica de shadowing: leia o guia completo passo a passo →

Prática de Shadowing: Train Your Brain to Focus | Andrew Huberman Motivation - Aprenda a falar inglês com vídeo

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Vocabulário e dicas de fala para esta lição

Vocabulário principal deste vídeo

Phrasal verbs que você vai ouvir

Frases que vale a pena repetir

Gramática neste vídeo

Pronúncia para ficar de olho

Como praticar com este vídeo

O que é a Técnica de Shadowing?