Практика Shadowing: How to Train Your Brain to Enjoy Hard Work | Andrew Huberman - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

232 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

I think we need to get comfortable as a culture in trying to understand our species

and how we work that the early stages of hard work and focus are going to feel like agitation,

stress, and confusion because that's the norepinephrine and adrenaline system kicking in.

I realized this is it, you know, it's now or never.

It really was one of those moments, you know, you hear about those moments,

but it was me realizing I'm living in this squat where I've got a pet ferret, my girlfriend's gone,

she broke up with me she was smart enough to break up with me

i'm getting in fights i'm working at a bagel shop i barely make ends meet and at

that point i just made the decision i just said okay look

i'm i'm not gonna be a professional athlete i think

i'm pretty good at memorizing things i think i have an interest in people i just decided to do school

that was the track so like some people pick the military

because it's like if you you know what to expect at least in terms of you the passages

that you're going to go through.

And for me, that was school.

And so I decided to get back in school.

I moved into a studio apartment by myself.

I quit partying completely.

I didn't go to parties.

I got really serious about fitness.

So I just started running and lifting weights and I studied.

But you constructed that kind of structure for yourself.

Yeah, I think I was really afraid.

And at that point, fear was the best motivator for me.

I just basically worked like crazy and it's interesting

because i didn't have a mentor or someone to bring me to

that but once i started doing

that you know there was one professor in particular who took note

he was like oh you know you seem really interested in this stuff

and i was like yeah

because he was teaching me about depression schizophrenia neurochemicals i thought

i was totally turned on by the world of neuroscience

this one guy harry carlisle he was teaching me about thermal regulation

and how the brain works

and how receptors in the skin relate to perceptions in the mind and he also had a deep sensitivity to mental disease.

You know, he gave me an opportunity to work in his lab.

And at some point he told me, if you go to graduate school, they'll actually pay you to do science.

And what ended up happening at that point was I hit a brick wall

because I had a lot of resentment toward my dad.

I felt, oh, here's my dad.

He was a scientist.

He had, you know, left us, all this kind of thing.

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.

What am I going to do?

My parents, 20 years old at that point.

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,

I'm going to be like this guy, you know, this guy who has looked like he had a pretty good life to me.

And so that's pretty much how I spent the last 25 years of my life is doing experiments.

It worked out.

Well, as a neuroscientist, I mean, you're your own patient.

I mean, the fact

that you were able to turn your life around in such a dramatic fashion

and do it essentially through sheer will and being available when those mentors showed up from the early therapist.

It sounds like that guy almost saved your life.

He absolutely saved my life.

He gave me the book, Wherever You Go, There You Are, the John Kabat -Zinn book.

And he said, no pressure, but if you can develop a mindfulness practice where you can sit still for like 10 minutes a day,

it'll serve you very well.

So I started doing

that like he could have told me

he could have told me to hang out of a window

by my ankles like what could i do each day from waking up to going to sleep

that would serve my mental health

and my productivity well right yeah i owe him a tremendous amount and especially

because he wasn't just in the psychoanalytic theory

he also was like cognitive behavioral he understood the power of practices not just discussing issues it's absolutely clear

that the nervous system can change in response to experience so this thing we call neural plasticity is really that

It's the brain's ability to modify itself in response to experience.

So the brain loves to be able to just do things,

pick up coffee cups and drink and walk and talk and do things and not put much energy into it.

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,

how long something's going to last, path, what's going to happen, and outcome, what ultimately is going to happen.

So duration, path, and outcome.

And so the brain can change in adulthood and it can change provided that there's an emphasis on some perceptual event.

So in other words, if you want to change your brain as an adult, let's say you want to be less anxious,

you want to learn a new language, you want to be more functional in some way, presumably.

The key thing is to bring focus to some particular perception of something that's happening during the learning process.

And the reason for that is that there's a neurochemical system involving acetylcholine

and it comes from these two little nuclei down in the

base of the brain called nucleus basalis all day long you're doing things in a reflexive way

but when you do something

and you think about it very intensely acetylcholine is released from basalis at the precise neurons

that were involved in that behavior and it marks those for change during sleep or during deep rest later

so for people that want to change their brain the power of focus is really the entry point and

the ability to access deep rest and sleep

because most people don't realize this but neuroplasticity is triggered by intense focus

but neuroplasticity occurs during deep sleep and rest

and we can talk about how to optimize those different brain functions right i mean this idea of flow is

so much in the vernacular now and my sense is

that people are trying to measure their level of engagement against

some sort of theoretical idea of what it's like to be in that flow state.

And if they're not experiencing it, they feel like they're doing it wrong or they feel guilty or they beat themselves up.

And for me, a lot of it is just hard work.

Like right now, I'm trying to finish this book

and I should have been working on this book for like the last nine months, right?

And I just couldn't get it together.

And then about 10 days ago, we had a meeting and we established this deadline at July 10th to turn this thing in.

And it was like a switch got flicked and I went all in and it's all I can think about now.

100

And in fact, everything else feels like extraneous and a distraction.

101

I just want to get back so I can focus on this thing.

102

And 10 days ago, I couldn't get myself into that position.

103

And it's made me think about what is going on in my brain that it's such a drastic state change.

104

And what did I do to switch that

105

while a deadline was imposed upon me? and whatever happened neurochemically with that set in motion,

106

like a chain reaction of events that got me into the chair.

107

And once I began the project, for me, it's all about like momentum, right?

108

It's like to start getting to the starting line and beginning is so hard.

109

Like I will just go forever without doing it.

110

And then I'm in, and then I'm all in 110%.

111

And I'm like, why can't I just, why can't I be that person who just worked on it,

112

you know, an hour and a half every day for the last three months.

113

None of us would expect to walk into the gym and do our PR lift or performer, go do something without warming up.

114

The brain also needs to warm up and start to hone in which circuits are gonna be active.

115

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.

116

We need to accept that there's a period of agitation and stress that accompanies the dropping into these highly concentrated states.

117

And it's incredible, because if you think about sensation, perception, feeling, thought, and behavior,

118

actually the way to control our nervous system and feel the way we want to feel is to run that backwards.

119

Behavior, thoughts.

120

So if you change your behavior, then generally your thoughts, your feelings, and your perceptions change.

121

And everyone tries to come at it from the other end.

122

And I really think that if neuroscience has anything to offer, it's some understanding of what the underlying chemicals and neural circuits are.

123

The human species can start to understand that our feelings and our thoughts and our memories and all that is very complicated,

124

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.

125

Feelings are extremely important.

126

I don't want to relegate perception.

127

They're extremely important.

128

Like it's easy to say, like, just move.

129

You got to take the action.

130

But a lot of people still, despite understanding that, intellectualizing that are unable to,

131

you know, basically act as if.

132

Yeah, I think we're dealing with two general categories of people who have problems with motivation and focus.

133

And we think, well, I need to calm myself enough to move forward.

134

And then other people say, well, no, you need to kind of ramp yourself up to move forward.

135

Here's the way I conceptualize it based on the data that I'm aware of.

136

Some people are just hypo aroused.

137

They're just not motivated enough.

138

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.

139

I suffer from this.

140

And I'm feeling like, wait, I've also got this person I need to connect with.

141

And I'm kind of being drawn off course by not being able to put the blinders on.

142

For people that have that issue, I think learning how to calm the nervous system is very powerful.

143

A lot of people talk about dopamine as this thing

144

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.

145

And that's true.

146

But dopamine's main role is to be released anytime you achieve a milestone or you think you're on the right path.

147

And when the dopamine system is tethered to a particular pattern of focus, remember duration, path, and outcome.

148

So it's like, okay, sit down, maybe you don't get much text out,

149

but then the next day you get 800 words of really solid text and you feel good.

150

Like, I'm into this.

151

So my colleague, Carol Dweck, who popularized this theme, growth mindset, It's again a very misunderstood concept.

152

It's the idea that we can change, so that's built into that.

153

But the discovery of growth mindset was of these kids that actually really enjoyed

154

doing problem sets that they knew they couldn't get right.

155

But for them, they would get this like dopamine release from just focusing on the problem.

156

They like doing puzzles they couldn't get right.

157

It sounds crazy, but inevitably those kids are very good at puzzles

158

and very good at math and on these kinds of things.

159

I believe it was sort of a neuroscience lens on growth mindset would be

160

that the agitation and stress that you feel at the beginning of something

161

and when you're trying to lean into it and you can't focus is just a recognized gate.

162

You have to pass that through that gate to get to the focus component.

163

And then if you can reward the effort process, you really start to feel joy and low levels of excitement in the effort process.

164

That's that buffering of adrenaline.

165

That's that feeling like, yes, I've got a lot of adrenaline in my system, but I'm on the right path.

166

It feels good to walk up this hill, so to speak.

167

And I think the misunderstanding around how these circuits work has led to this idea that there's some secret entry point,

168

maybe marked flow on the door and there's a trampoline up to

169

that door and you just open that door and you're gonna be in it.

170

And nothing could be further from the truth.

171

And anyone who's done well in any career or athletic pursuit knows this.

172

But unfortunately, there's a kind of obsession with the idea that it's all supposed to feel good.

173

And it does feel good, but there's a whole staircase in which it feels kind of lousy.

174

Yeah, I mean, the feel good aspect of that experience is very subtle.

175

And I think in a kind of global way, what you're talking about is falling in love with the process.

176

Like you have to push this gate open, which might require more effort than you're comfortable with.

177

But once you push through, it is about, you know, that daily, the daily rigor and the tiny wins that you get from that.

178

Rather than, you know, it's easy to, you know, you set a goal, but that goal becomes very abstract, right?

179

And it's those tiny little things that you're getting done every day

180

that bring you that internal satisfaction that are like calibrating that plasticity.

181

Is that what you're saying?

182

Yeah, absolutely.

183

Carol Dweck has talked about this, that positive self -talk is not the same thing as growth mindset

184

because positive self -talk is almost always linked to the ultimate outcome.

185

If I'm losing badly in something and I tell myself I'm doing great, I know that I'm lying.

186

But the idea that you can self -reward the effort process is extremely powerful

187

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.

188

I do think that just that, even just mental recognition can allow people to pass through it more easily.

189

Well, the why has to be deeper than that.

190

I mean, the thing that I kind of always default to when I hit that breaking point or,

191

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.

192

The first thing I do is I reflect inward on why I'm doing this to begin with.

193

Like, what is the, you know, what is the value system that I'm trying to tap into?

194

What is it that I'm trying to express?

195

Like, what got me to this point?

196

So it's a reminder.

197

And then I just set, like, I just say, well, I'm just gonna get to the next lamppost or I'm gonna,

198

you know, get to the next intersection or whatever it is.

199

I break it down into the tiny, I'll quit after that.

200

Like, the more I can just root myself in the present moment and distill it down into the tiniest of digestible chunks,

201

that's the only way I can continue to move forward.

202

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?

203

Just because I feel that way in that moment is not determinative of how I'm gonna feel 10 minutes later.

204

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,

205

path, and outcome and attach an internal sense of reward, just that you're doing well.

206

To reward yourself mentally, just say, I'm doing well.

207

I'm actually on the right path.

208

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,

209

provided it's in the right direction of what we're trying to achieve, the more energy we're going to have for that,

210

the more focus we're going to have for that.

211

So when I think about how to recover, I actually don't think about recovery as its own thing.

212

I think about recovery as giving buoyancy or improving my ability to focus.

213

So sleep is a turning off of these brain circuits that are thinking about what's happening next.

214

The other thing is that just merely going into panoramic vision, say between a meeting, instead of looking at your phone,

215

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,

216

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

217

or engaged even in some other kind of deep duration path outcome type function of the brain.

218

So when you start thinking about meditation, it's also valuable because a lot of meditation involves focusing on your breath.

219

I actually think a lot of people are.. are spending out this ability.

220

They're working too hard in the activities that are designed to reset them.

221

Being just very adamant about my meditation practice.

222

That's right.

223

Because it's a letting go.

224

We're so programmed to like force ourselves to do things or to like dive in with intentionality.

225

But so much of this is more elusive than that.

226

I mean, I didn't have the power of concentration.

227

I hadn't read all the good books that gun high school students read growing up.

228

I had to learn how to speak properly.

229

I learned how to think properly and really learn how to commit to something

230

that was very linear and at times was very painful.

231

But over time, I got pretty good.

232

And now I can do long stints of work without any breaks.

Скачать приложение

Всё для свободной речи

ИИ-оценка произношенияОценка каждой фразы

Практика IPAОсвойте каждый звук

СловарьСоберите свой словарный запас

Игра со словамиУчитесь играя

Сканировать QR

Download on theApp Store Get it onGoogle Play

Тот же канал

FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «How to Train Your Brain to Enjoy Hard Work». В этом видео 232 предложений и 3132 слов для шедоуинга. Речь длится 15:45. Говорящий говорит быстро, около 199 слов в минуту, поэтому звуки часто сливаются и сокращаются. 85% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
outcome существительное	/ˈaʊtkʌm/	исход
circuit существительное	/ˈsɝ.kɪt/	кругооборо́т, цикл
reward существительное	/ɹɪˈwɔɹd/	награ́да, вознагражде́ние
perception существительное	/pɚˈsɛpʃ(ə)n/	восприя́тие, перце́пция
duration существительное	/dʒʊˈɹeɪ.ʃən/	продолжи́тельность, дли́тельность
mindset существительное	/ˈmaɪn(d)ˌsɛt/	склад ума́, о́браз мы́слей
gate существительное	/ˈɡeɪ̯t/	воро́та, врата́
meditation существительное	/mɛdɪˈteɪʃn̩/	медита́ция, разду́мье
adrenaline существительное	/əˈdɹɛnəlɪn/	адренали́н
aspect существительное	/ˈæspɛkt/	аспе́кт, вид
involve глагол	/ɪnˈvɑlv/	каса́ться, косну́ться
confusion существительное	/kənˈfjuːʒən/	пу́таница, неразбери́ха
deadline существительное	/ˈdɛdˌlaɪn/	кра́йний срок, после́дний срок
puzzle существительное	/ˈpʌzəl/	зага́дка, затрудне́ние
mentor существительное	/ˈmɛn.tɔː/	наста́вник, ме́нтор

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
move forward глагол		продвига́ть, продви́нуть
sit down глагол		сади́ться, сесть
warm up глагол	/ˌwɔː(ɹ)m ˈʌp/	нагрева́ться, нагре́ться
work out глагол	/ˌwɝk ˈaʊt/	рассчи́тывать, рассчита́ть
end up глагол		зака́нчиваться, зако́нчиться
grow up глагол		расти́, выраста́ть
pick up глагол		подбира́ть, подобра́ть

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

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?

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	was totally turned · is released · were involved
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	has looked · has led · has talked
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	guy who has · person who just · people who have

Произношение, на которое стоит обратить внимание

Говорящий использует 95 сокращённых и редуцированных форм, например I'm, you're, gonna. Произносите их коротко, так, как слышите.

Звуки «th»: mathematics /mæθ(.ə)ˈmæt.ɪks/, athletic /æθˈlɛt.ɪk/, athlete /ˈæθ.liːt/, thermal /ˈθɜːməl/, theoretical /ˌθi.əˈɹɛt.ɪ.kəl/
Звуки «sh» и «zh»: perception /pɚˈsɛpʃ(ə)n/, duration /dʒʊˈɹeɪ.ʃən/, meditation /mɛdɪˈteɪʃn̩/, confusion /kənˈfjuːʒən/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/
Длинные слова — следите за ударением: adrenaline /əˈdɹɛnəlɪn/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, essentially /ɪˈsɛnʃəli/, experiment /ɪkˈspɛɹ.ə.mənt/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: reward /ɹɪˈwɔɹd/, backward /ˈbækwɚd/, inward /ˈɪnwəd/, squat /skwɑt/
/h/ — лёгкий выдох, а не русское «х»: behavioral /bɪˈheɪvjəɹəl/, hone /hoʊn/, hypo /ˈhaɪ.poʊ/
Звонкие согласные в конце слова — не оглушайте их: reward /ɹɪˈwɔɹd/, involve /ɪnˈvɑlv/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, passage /ˈpæsɪd͡ʒ/, lens /lɛnz/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как outcome, circuit, reward.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: How to Train Your Brain to Enjoy Hard Work | Andrew Huberman - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

Тот же канал

The Modern World Is Designed to Destroy You | Naval Ravikant

Most People Waste Their Life Without Realizing It | Naval Ravikant

How to Lock In and Actually Get Things Done | Andrew Huberman

Рекомендуемое видео

The 15% Rule: How to Learn Faster | Andrew Huberman

Doctor Explains: How to Train Your Brain to Crave Doing Hard Things

This 19th Century Cure For Brain Rot Will Make You Unstoppable

Stop Rehearsing The Life You Don’t Want | Dr Joe Dispenza Motivation

The Morning Routine That Sets Up Your Entire Day | Andrew Huberman | Raj Shamani Clips

PNTV: Get Out of Your Mind & Into Your Life by Steven C. Hayes

You're Not Obsessed Enough

How To Rewire Your Brain | Andrew Huberman Motivation

Welcome to the Huberman Lab Podcast

The Psychology of People Who Want to Do Everything

A 4-Step System to Process Information with Extreme Clarity

It's Boring, But These 5 Habits Will Change Your Life.