Практика Shadowing: Neuroscience confirms: This simple habit rewires your brain - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

161 предложений

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

If your focus sucks, the reason why may be a lot stranger than you think.

In fact, I spent weeks going through this giant stack of research papers on the science of focus

and uncovered something most people aren't talking about.

It has to do with your mind, but it's not about brain rot or too much distraction.

It's actually much weirder because there's actually several simple mistakes you're making right now

that quietly sabotage your brain's performance and even in some cases may lead to brain damage.

First mistake is this, you may be shrinking your brain.

According to this University of Oxford study on almost half a million people, the highest cognitive performance was found at 7 hours of sleep a day.

Any hour below or above and your brain has worse memory, worse reasoning and slower reaction speed.

But wasn't just performance, those that didn't get 7 hours had crappier and smaller brains.

Reduced gray matter and a smaller orbital frontal cortex, This is the part of your brain

that tells you perhaps sniffing crack off some random strippers thigh is not a good idea

And for those that slept too much they had much smaller cerebellums

and more white matter hyperintensities which is just fancy speak to say

that there are spots in the brain where the brain's wiring is Fraying

because the tiny blood vessels feeding those wires are either leaky

or partially clogged now This isn't a randomized control trial And

so we don't know for sure that's bad sleep that specifically damages your brain

But it does make you wonder right perhaps your ability to focus isn't a willpower

or discipline issue Perhaps you're simply outside of your own personal

optimal cognitive window this other study tracked 1.4 million people some as long as 25 years

Basically waiting for them to die and they too found that both sleeping under seven hours or over eight

Independently predicted dying earlier not just dying dying horrible deaths like being burned alive

or having your toes eaten by zombified goats Oh, but I'm one of the lucky ones, you tell yourself.

I don't need that much sleep, and all the ghosts around me aren't really into feet.

Oh, but there are two problems with that.

One, statistically, that's probably not true.

All goats love toes.

Because while there is a real genetic inherited trait that does let some people run on four to six hours,

it's caused by a genetic mutation that only shows up in a tiny percentage of the population.

So unless you're saying you're one of the X-Men, i.e. you have mutant sleep powers, you're probably dealing with something I call sleep-dead ignorance.

This is mistake number two.

There's this Harvard experiment, right?

Where people are forced to get four to six to eight hours of sleep for two weeks in a row.

No caffeine, no naps, just constant camera surveillance.

Throughout the experiment, they track people's ability to focus.

Sure, your brain's performance is going to take a hit, but it's probably just going to settle at some new normal, right?

But that's not actually what happened.

Over 14 days, the dumbness level and damage just kept on growing.

But the most fascinating thing about this is how people felt because the feeling of sleepiness did in fact stop.

Meaning you felt a bit sleepier in the first few days, but then you quickly got used to it.

In fact, test subjects reported only feeling slightly sleepy, even though they were at peak impairment levels.

In other words, your dumbness grows in a straight line while your sense of tiredness stops, leaving you in a state where you are confidently impaired, but you have no idea.

Also, if you'd rather not fight all this on your own.

Join the best productivity accelerator ever.

I'll teach you the core system, the exact method I use to accomplish anything.

Getting to Harvard, becoming a doctor, scaling this YouTube channel part-time.

You can do it too.

In fact, I'm so confident here's my offer.

Show up, do the work, follow the system, and if you don't make insane progress with your goal, we keep working with you for free until you do.

And if you're one of the first 24 people to sign up, we'll include the BOSS system for free.

This is a real human being chasing you 24-7 every single day.

You tell us when you want to do something, like I want to wake up at 7am and be at the gym by 10, and if you don't give me proof you're doing it,

someone like me will literally be calling you up on the phone asking, yo, what's up?

What's going on?

Why aren't you at the gym?

If that sounds cool, link in description.

So what that means is just because you feel okay, doesn't mean your brain is actually okay.

It just means you can't rely on how you feel

because the internal gauge of how sleepy I am basically gets broken when you don't get enough sleep.

It's a catch-22.

According to this paper, one of the most cited reviews in sleep science, sleep loss doesn't break the brain evenly.

It primarily breaks sustained focus, the ability to stay locked on, and reaction speed.

But because attention underpins almost nearly everything else, the rest of our cognition decays too.

And no, you can't just fix it by sleeping in on the weekend.

Balinski and his team studied exactly this.

Even people with just mild sleep deprivation, 6.3 hours a night for a week, didn't bounce back easily.

Three full nights of recovery sleep in a row and their cognitive performance still hadn't returned to baseline.

The brain seems to adapt to chronic sleep deprivation in a way that postpones genuine recovery.

They call it the slow allostatic process.

The best way to understand this is to think of energy as a gas tank.

When you sleep, you recharge the tank, but when you're awake, you use it up.

Across many days, it looks like this.

Use energy, recharge energy.

This is the fast homeostatic process.

But if you start to build chronic sleep debt, the slow allostatic process kicks in and lowers the refill ceiling.

Every night of short sleep nudges the cap down a little bit.

So even a full night now tops you off, say 80%, then 75%, then 70%.

The ceiling keeps sinking the longer your sleep debt remains, which is why impairment accumulates.

It's like your old crappy phone battery that never gets back to a full charge.

Sure, it says 100%, but in two hours it's at 10% and you're like, what the heck, man?

That was only like three feet pics.

The perfect way to see this is with a visual.

Oh, how did that get there?

Anyway, each night that goes by, your gas tank dips lower and lower, and it doesn't get refilled despite the fact that you're sleeping.

This is your focus and attention declining over time.

This orange line is how rested you feel, which again, doesn't keep on going down, it plateaus, leaving this big gap.

This is your blind spot, which is especially dangerous if you're a surgeon, a pilot, a truck driver, or drug dealer, because as the central workers of the world,

we need you to be in tip-top shape.

And for everyone else watching, if you want to get smarter and better focus, perhaps the next best move isn't to try out a new productivity system,

it's to cuddle more with Mr. Bearsley.

Not just a few extra hours here and there a crap ton.

How long it takes to recover your focus likely depends on how chronically sleep deprived you've been.

This leads us to our third mistake.

According to a 2008 study by University of Chicago, people were actually really bad at knowing how much sleep they got.

While everyone on average believed they got almost 7 hours, they actually only slept around 6.

And for short sleepers, it was even worse.

Those who thought they got around 6.5 hours of sleep actually only slept for five.

100

I don't know about you, but it takes me a while to fall asleep.

101

My wife has to read me a bedtime story, and then she has to give me a glass of warm milk, tuck me in with Rekka Kuni.

102

I then spend the next 10 minutes thinking about what I would do if I had to fight a bear.

103

This is something called sleep efficiency.

104

According to research, sleep efficiency for a typical healthy adult is around 90%.

105

The older we get, though, the lower this efficiency becomes.

106

So as a general rule, if you want 7 hours of actual sleep, you should probably be in bed for 8.

107

That's why I use a Manta Sleep Mask, this video's kind sponsor, which gives you 100% blackout experience.

108

The C-shaped cups put zero pressure on your eyes so it doesn't even feel like you have anything on.

109

And if you really want to increase sleep efficiency, I'll use the Sound Mask with Bluetooth speakers built right into the fabric to put on some relaxing nature sounds.

110

I'll combo this with a Mantis white noise machine to create a 100% optimized for sleep audio experience.

111

They also have silk masks, which feels like a tiny spa in your face.

112

Anyway, use the link in the description and use code SPOONFEDSTUDY for 10% off.

113

You know that weird thing when you're reading the same thing three times in a row, but at the end of it, you have no idea what you just read?

114

Or when someone says something to you, but you're just completely blank.

115

You may know it as a brain fart, But in neuroscience, it's called local sleep.

116

You know how dolphins sleep with only half their brains

117

because the other half stays up so they don't drown or get eaten by a sea monster?

118

Well, your brain does something similar.

119

In 2019, a bunch of evil scientists forced people to do a single boring task like ironing tiny hamster shirts.

120

The longer you focus on the boring task, the more likely different parts of your brain would fall asleep, despite the fact that you were still awake.

121

And the type of brain region falling asleep would determine the type of brain fart you'd have.

122

If the frontal cortex fell asleep, you'd make impulsive errors and become less patient, more restless.

123

If the posterior cortex fell asleep, this is the part of the brain that renders consciousness itself, your mind would then blank and freeze.

124

What that means is you can sort of force focus to happen, but if you inherently don't care about what you're focusing on,

125

i.e. you're bored, your brain may then go take a nap.

126

But it's not just boredom.

127

Focusing too hard can actually screw you over too.

128

In this other experiment, another group of evil scientists forced people to focus for 24 hours.

129

F-MRI imaging showed the overused brain's wiring literally losing coordination over time.

130

The authors call it network disintegration, which means if you spend all day forcing yourself to focus,

131

ironically, it'll be the focusing part of your brain that'll be the first to fall apart.

132

So what can you do?

133

Let me boil it down to a few practical moves.

134

One, get more sleep.

135

You can't rely on how you feel, nor how much time you spend in bed.

136

Sleep debt is invisible and paying it back takes a lot more time than you think.

137

2. A boredom is not just a feeling.

138

Your brain may be taking micro-naps and becoming less efficient.

139

And so whenever a task is boring, don't white-knuckle it.

140

Make it fun.

141

In his book Play Anything, Ian Bogus explains, fun isn't about pleasure or enjoying.

142

It's novelty.

143

It comes from imposing constraints.

144

For example, you're not just mowing the lawn the game is to mow it in one continuous pass with no overlaps.

145

Next time you do it is to beat your score by doing it faster. And naked.

146

Because why not?

147

And just like that, you're now playing and your focus gets sharper as a result.

148

Actually, that's a great rule.

149

Anytime you want to lock in, just do it naked and your brain wakes the crap up.

150

Three, schedule what I call brain blocks.

151

Sometimes having trouble focusing means you've exhausted a specific part of the brain.

152

So switch to a different task to give that part of the brain some rest.

153

I used to do one task for the entire day, like I have a writing day every Monday or whatever.

154

But now I break up my day for better focus.

155

First block is writing, second block is doodling, third block is filming.

156

Three different blocks, three different brain regions, each one like a fresh fighter tagging its tired buddy out out.

157

Point is, when you're zoning out, don't blame yourself or feel guilty.

158

This isn't you being lazy.

159

Realize there's all these invisible things happening that impact your ability to focus.

160

With that said, if you do want to train raw focus and level up your attention span, I have a four-part neuroscience back system for how to do that right here.

161

I'll see you there.

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 уровня B2 построен на видео «Neuroscience confirms: This simple habit rewires your brain». Чаще всего повторяются слова: sleep, brain, focus, hour. В этом видео 161 предложений и 2219 слов для шедоуинга. Речь длится 11:58. Говорящий говорит быстро, около 185 слов в минуту, поэтому звуки часто сливаются и сокращаются. 83% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

Самые сложные слова из видео (15), с произношением и значением:

Слово	Произношение	Значение
bore глагол	/boɹ/	надоеда́ть, надое́сть
recharge глагол	/ɹiːˈtʃɑː(ɹ)dʒ/	перезаряжа́ть, перезаряди́ть
cortex существительное	/ˈkɔɹtɛks/	кора
sleepy прилагательное	/ˈsliːpi/	со́нный, сонли́вый
cognitive прилагательное	/ˈkɑɡ.nɪ.tɪv/	когнити́вный, познава́тельный
boredom существительное	/ˈbɔɹ.dəm/	ску́ка
deprivation существительное	/ˌdɛp.ɹɪˈveɪʃən/	лише́ние
frontal прилагательное	/ˈfɹʌn.təl/	ло́бный, фронта́льный
neuroscience существительное		нейробиоло́гия, нейронау́ка
refill существительное	/ˈɹiː.fɪl/	доба́вка
nap существительное	/næp/	лёгкий сон, коро́ткий сон
goat существительное	/ɡoʊt/	коза́, козёл
toe существительное	/təʊ/	па́лец, па́лец ноги́
invisible прилагательное	/ɪnˈvɪzəb(ə)l/	неви́димый, незри́мый
blank существительное	/ˈblæŋk/	загото́вка, болва́нка

Фразовые глаголы, которые вы услышите

Слово	Значение
fall apart глагол	распада́ться, распа́сться
go down глагол	спуска́ться, спусти́ться
show up глагол	объявля́ться, объяви́ться
sign up глагол	запи́сывать, записа́ть
stay up глагол	бо́дрствовать
try out глагол	про́бовать, попро́бовать

Фразы, которые стоит повторять

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

In fact, I'm so confident here's my offer.
Why aren't you at the gym?
This isn't you being lazy.

Грамматика в этом видео

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

Конструкция	В видео
Условные предложения if + предложение, will/would + глагол — условие и его результат	If the frontal cortex fell asleep, you'd make
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	hyperintensities which is · remains, which is · spot, which is
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	was found · being burned · are forced
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	you've been · you've exhausted

Произношение, на которое стоит обратить внимание

Говорящий использует 62 сокращённых и редуцированных форм, например you're, don't, doesn't. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: deprivation /ˌdɛp.ɹɪˈveɪʃən/, cognition /kɑɡˈnɪʃ.ən/, disintegration /dɪsˌɪnd.əˈɡɹeɪ.ʃən/, sabotage /ˈsæb.əˌtɑʒ/, mutation /mjuˈteɪʃən/
Длинные слова — следите за ударением: deprivation /ˌdɛp.ɹɪˈveɪʃən/, invisible /ɪnˈvɪzəb(ə)l/, productivity /ˌpɹɒdʌkˈtɪvəti/, accelerator /əkˈsɛl.əˌɹeɪ.tɚ/, accumulate /əˈkjuːmjʊˌleɪt/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: awake /əˈweɪk/, microwave /ˈmaɪkɹoʊˌweɪv/, quietly /ˈkwaɪ.ɪt.li/
/h/ — лёгкий выдох, а не русское «х»: hamster /ˈhæm(p)stɚ/, homeostatic /ˌhoʊmioʊˈstætɪk/, inherit /ɪnˈhɛɹɪt/, inherently /ɪnˈhɛɹəntli/, heck /hɛk/
Звонкие согласные в конце слова — не оглушайте их: recharge /ɹiːˈtʃɑː(ɹ)dʒ/, cognitive /ˈkɑɡ.nɪ.tɪv/, deprive /dɪˈpɹaɪv/, impulsive /ɪmˈpʌlsɪv/, optimize /ˈɑptɪmaɪz/

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 bore, recharge, cortex.

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: Neuroscience confirms: This simple habit rewires your brain - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

Тот же канал

ANYONE can have insane willpower. It's easy.

ANYONE can be mentally tough. It's easy.

this strange habit SKYROCKETS your charisma.

Рекомендуемое видео

Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)

3 Habits Secretly Destroying Your IQ !

Neuroscience Says This 10-Minute Habit Can Change Your Life

SEtalk: Sleep Is Not a Waste of Time

Why Your Brain Thinks Resting is a Threat to Survival

How To Improve Your Memory RIGHT NOW!

Why you’re always tired (+ food fixes!) 🍜

The Habits That Keep Your Brain Sharp | Dr. Sanjay Gupta - World Governments Summit

How to Study When You Have No Motivation ( 7 Psychology-Based Strategies)

How Is Your Phone Changing You?

Neuroscientist's Guide To 10X Your Focus & Memory | Dr Sahar Yousef | FO559 Raj Shamani

5 Signs Chronic Stress Is Damaging Your Brain