Практика Shadowing: Rewire Your Brain By Doing Hard Things | Andrew Huberman Motivation - Изучайте разговорный английский по видео
Создание урока...
1
So much of life, the ability to learn and lean into just enough stress that you trigger learning, the ability to listen when you want to react,
2
the ability to force yourself to get up and work on the book or the thing that you don't want to do, so much of that is top -down influences.
3
focus is obviously in a tunnel
4
but then how much alertness i don't think anyone's ever described it before
5
but when you look at levels of arousal in a game like hot hands
6
and believe it or not there's some equivalent data on this
7
or data on the equivalent sort of thing
8
when you're waiting for a timed trial
9
and you're waiting for something to happen you have to react
10
quickly that's the state of mind you want to be in to learn something that's hard for you, but beneficial for you, period, end of story.
11
So hopefully that'll help people kind of find that mental groove.
12
And then as you learn, if you find you're getting too stressed, that doesn't, that brings down reaction time.
13
It actually, you start making false positive.
14
You start moving your hands away before the person even does anything.
15
Okay.
16
Hopefully that will help people understand the level of attention and why it's so tiring after about 90 minutes.
17
And you're like, okay, I need to take a break step back
18
and acknowledge there's a lot out there about how to get through trauma
19
but what are the unifying themes and can i put a structure on those themes
20
that helps people navigate all of that what's the business of having a great life
21
so we talk about
22
that we hear be present there's this massive study out of harvard a few years ago
23
that a wandering mind is an unhappy mind i'm sure you're
24
familiar with the data you ping people throughout the day you ask them what they're doing
25
and how present they are to it.
26
Turns out happiness is really about being present.
27
Having your attention, what's called present tethered awareness.
28
You're focused on what's happening now, even if it's unpleasant.
29
People report that as being much happier on average than if their mind is someplace else.
30
Daydreaming has its place, but daydreaming is usually mind wandering to bad things, things of past, things of future.
31
We're just not present the converse is also true
32
that focusing on what you're doing is a great way to build up your mental health.
33
So then I started asking, cause I'm a biologist, not a psychologist.
34
What is presence?
35
Does it mean anchoring my visual attention?
36
How do I be present?
37
Cause otherwise it's just a bumper sticker.
38
And otherwise I look, I love psychologists say these beautiful studies that discover phenomena, but then it's like, if you're going to say like fall asleep, what is falling asleep.
39
And we can talk about that.
40
What is being present?
41
Okay.
42
So be here now.
43
I think Ram Dass said that.
44
Great.
45
Be here now.
46
How?
47
How do we move our brain from thinking about the future and the past to what's happening now?
48
Okay.
49
So that means perceptions about what's only in our immediate physical environment.
50
It means not thinking, not doing, not planning, but asking questions about the immediate physical environment.
51
So we can do this just right now.
52
And you can do this anytime you want to be more present.
53
And I want to just preface this by saying what I'm about to describe is not the end point.
54
It's the way to get into the present.
55
But what you do next is critically important too.
56
So first you ask trivial questions about your immediate environment that can only be answered accurately by focusing on the present.
57
So for instance, bring our mind toward obviously perception of the present duh there's nothing you know profound about that
58
but it's what they take our mind away from that's critically
59
important the brain there's a whole section on thinking what is
60
thinking the brain works in what are called dynamic attractor states
61
which is nerd speak for if i take a ball bearing
62
and i put it on a on a plate it essentially
63
can move in any direction there's some details related to the smoothness of the bearing
64
and the plate etc but if i put a little groove on that plate
65
and i tilt the plate slightly it obviously will go toward the groove it'll get into the groove
66
and then if i turn that groove into a make it more concave
67
and eventually a trench the ball bearing stays there that's how your brain works the more
68
that you see the thought the more that you see the perception the more
69
that brain circuits are devoted to things related to that thought
70
or perception so when you want to be present something
71
that we know from excellent data of this large study at harvard
72
but subsequent studies as well is so critical for happiness the way to practice
73
that is to learn from taking your mind from thinking
74
and doing and remembering about things of past
75
and future to just anchoring your perception to the present it doesn't require meditating meditation is one form of
76
that what what are we doing
77
when we meditate we close our eyes we focus on our breathing that's here now
78
and we focus on the quote -unquote third eye center
79
or whatever but that's actually interoception it's focusing on our internal bodily state
80
which is not that great frankly
81
if you look at the data for being present in a
82
happy way most people who are overly focused on their internal state in the present are like my heart rate is increasing.
83
My heart rate's too low.
84
I'm sweating.
85
I'm uncomfortable.
86
You start thinking about the fact that your boxers are pulled up on one leg.
87
That's not the way to get present and calm and aware.
88
The way to get present, calm, and aware and be able to move forward from
89
that in the best way is to ask questions about your immediate physical environment.
90
Once you do that remember that's just the first step the second step is to use that heightened level of
91
awareness to ask yourself what do i want to what do
92
i actually want to do next what do i want to
93
say next what do i want to think about next this is the way that you take control of your thoughts
94
here are the steps to learning you need to focus obviously to learn to focus you need to be alert
95
to get alert there are many things you can do and i talk about all of them in the book
96
there are foundational things like sleep all right that's going to help you get alert
97
and focused but there are also things like exercise we all hear
98
that exercise makes our brain better it makes us better at
99
learning exercise makes you better at learning for two reasons one it increases the catecholamines dopamine epinephrine
100
and norepinephrine so in the four to six hours after exercise you are more alert
101
and you can focus better unless you exercise to exhaustion
102
if you have leg day for you know you know 10
103
sets of 10 on the squats followed by a bunch of hamstring work
104
and etc your brain's not going to be so good at focusing
105
but you know 45 to 75 minutes of hard training not
106
taken to extreme a bit like what we did this morning
107
that was a little bit on the lighter side not just
108
because we didn't have a whole lot of time
109
but you're going to come out that more alert
110
because you have more adrenaline in your body more norepinephrine being released in your brain
111
and more dopamine being released in your brain
112
and dopamine is a critical component for learning okay focus then it becomes easier to access
113
and in your focus what are you focusing on you need
114
to focus on making errors through genuine attempts to do something something physical maybe a tennis serve
115
or you're learning billiards something cognitive you're trying to learn a language.
116
The error between what you currently do and what you're trying to do, the error, is the signal that the neurons, the nerve cells need to change.
117
It runs through a circuit involving the cerebellum and a bunch of other things, but that gap is what the brain tries to close.
118
If you can do something, there's no reason for your brain to change.
119
And the agitation you feel from those errors reflects elevated levels of epinephrine and norepinephrine in the body and brain respectively.
120
and those tag literally chemically tag the synapses i mean there's some additional steps
121
but they tag those synapses so that then at night
122
when you sleep the synapses rearrange and you close the gap between your current ability
123
and the ability you're striving to achieve that's how it works
124
so a curiosity
125
and willingness to learn gets you to the gate of learning
126
the making of errors through genuine attempts puts the key in
127
and turns the key The agitation is walking through that gate
128
and then getting some sleep or maybe even a day or two later, even if you don't sleep quite as well as you would like, just some time for the synapses to rearrange.
129
That's the last piece.
130
There's an additional piece that can reinforce it all, which is self -testing.
131
If you want to get good at something and stay good at it and continue to get better at it, you need to self -test.
132
Mental self -testing is the best way to consolidate learning and learn faster.
133
What do I mean by that?
134
I don't mean visualization.
135
I mean, asking yourself, like for me, if I want to make my memory better, generally speaking, I might think,
136
okay, so that was September 11th, 2001.
137
Where was I exactly?
138
What were some of the details?
139
Now that might be something I might not want to think about, but if I were to say, okay, I'm going to go back to my, you know, year one neuroscience graduate school training.
140
Of course, I know what a synapse is.
141
I know what neurons are.
142
I know what asterisks are.
143
I know all this stuff it's embedded
144
so deeply in me i can almost do it in my sleep
145
but then i think yeah that's right like what is the role of astrocytes
146
and those okay because that's stuff that's relevant to me
147
when you hit the point where you can't remember something you go
148
and look it up boom you've now closed that gap again
149
and it reinforces those synapses that were weakening so
150
if you're trying to learn something new
151
or you want to get maintain information from way back
152
when you need to retest
153
so that's how you learn you have to bring yourself to those points of agitation I wish I had learned
154
that in the third grade I wish they had told me
155
that now many people find
156
that they are very disciplined about certain things they're getting their sets in reps
157
and they're pushed past failure they love their video games they love perhaps mathematics
158
but not literature the things that we are not facile in
159
that don't come easy to us there are two reasons to do some of that learning at every stage of life.
160
One is it enriches us.
161
We often find that the things that are hardest to learn that we then learn are the most satisfying.
162
This is the effort that precedes dopamine is far more reinforcing than when just dopamine comes in.
163
You could say, well, you know, scrolling, there's no, you know, there's no effort involved.
164
And that seems very reinforcing.
165
That's more of a compulsive behavior after a certain point that's going to get passed into reflex
166
but talk to anybody anyone and their life experience
167
if they've had a life will say something like oh yeah
168
everything was going great until this big thing then i overcame
169
that big thing and that was really the thing that taught me
170
that i'm capable of even bigger things right i mean no
171
we don't really like success stories we like um we like underdog often to success story pitfall come out of that.
172
The hero's journey is something that we resonate with in part because it's so true, but in part because for so many people, it's not true.
173
We know it's there, but most people don't embark on those things.
174
And I think it's because we set too lofty an idea of what the hero's journey is.
175
I mean, for a lot of people, it's about learning to do less.
176
I know a lot of hard driving people.
177
It's about learning how to achieve more peace.
178
It's about exploring ideas around spirituality or fiction, if they only read nonfiction.
179
I mean, we all have to ask ourselves, how much should we push ourselves to do things that we're not just naturally inclined to do?
180
I think a mixture of what we love to do
181
and some of the things that we've just avoided because they just seem too hard.
182
I think there's real value in doing those things.
183
And all the data on maintaining cognitive abilities say, will exercise make you smarter?
184
No, it's necessary, but not sufficient to make you smarter.
185
You still have to go learn.
186
And without completely joking, I mean, this is evidenced by many guys that spend hours upon hours in the gym and they're not brilliant people.
187
So they're exercising plenty.
188
Their brain is clearly not getting bigger.
189
They're not necessarily getting stupider, but they're not doing anything to make themselves smarter.
190
You need to learn information.
191
So there's that, but then there's also, people say, is it crossword puzzles?
192
If you love doing crossword puzzles, guess what, my friend?
193
They're not gonna help keep your brain young.
194
You had to do the hard puzzles.
195
You know, if they're easy for you, then it's not going to help.
196
You like chess, play Go.
197
You like checkers, learn chess.
198
So this is where I think people really lose out on the understanding that people who are striving, maintain brain and bodily function for a long period of time,
199
their internal state is not necessarily one of like, oh yeah, I just love learning.
200
And so I just keep learning.
201
I bet you Andy Stumpf, as calm and cool and collected as he is, even though so many of his tier one operator peers tell me it's really frustrating
202
because andy's really good at everything i bet you
203
if we looked at his internal state his narrative is probably by now says you know you can do this
204
but is i doubt it's one of complete calm all the
205
time i'm sure there's he's just managing the external rep like he's not showing it just do a long exhale
206
when you're stressed do a long deliberate exhale it slows your heart rate down through a phenomenon called respiratory sinus arrhythmia, which sounds bad.
207
People hear arrhythmia, it sounds bad.
208
But we've all heard of the vagus nerve.
209
The vagus nerve collects sensory information from our viscera, which is nerd speak for your internal organs.
210
So your stomach, your spleen, your liver, sending that information up to your brain.
211
Unconsciously, your brain is responding to that all the time.
212
So what we need and what I try and highlight in the book are principles.
213
High morning cortisol means low nighttime cortisol, means high nighttime melatonin, means great sleep, means better days, and so on and so forth.
214
You're essentially got the gears of the system linking together with that.
215
Understand that.
216
And then, yes, it's true.
217
Bright light is the best way to spike your morning cortisol, but exercise is pretty effective too.
218
Sometimes you don't have access to either.
219
Sometimes you have access to both.
220
Sometimes you're on a plane.
221
But you can start doing other things to nudge the system or keep the system online when you have 30 seconds, you also understand that if you miss a day or two, you're okay.
222
Because you've set up the system through good behaviors going into it.
223
So you don't have to dissolve into a puddle of your own tears
224
because you're on a plane and they don't have any caffeinated coffee and you can't do your air squats.
225
And like, I mean, come on.
226
No one wants to be that guy.
227
Exactly.
228
Once you understand a bit of the principles that organize the mechanisms, you're in a great position to be truly strong of mind and body because you can organize information.
229
And the same thing is true like in chapter seven, the book on personal development, I took a step back and I said, what are the unifying features of all the trauma therapies?
230
What are the unifying features of how to have a great life?
231
Let's just start with how to have a great life.
232
James Hollis came on my podcast, 84 years old, surprised the out of me when he said, here's how you have a great life it involves four things
233
the first three are shut up that's the first one i go shut up
234
and he goes yeah someone's always got it worse than you
235
nobody wants to hear you whine have gratitude for what you do have
236
if you're alive you got something to be grateful for well i didn't really expect
237
that from him you know he's like this 85 year old
238
youngian analyst he talks about the unconscious mind he goes shut
239
up your day should start with huberman shut up whatever's got you bothered Shut up.
240
You got it better than somebody.
📺 Тот же канал
B2This Is Why You Keep Burning Out | Andrew Huberman Motivation
Business EnglishUniversity StudentsWorking Adults
B21
Teach Your Brain To Become Someone New | Andrew Huberman Motivation
Business EnglishUniversity StudentsWorking Adults
C14
Rewire Your Brain for Success | Best Motivational Speech | Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
B22
The 15 Minutes You Need When You Stop Believing | Lewis Hamilton Motivation
Business EnglishDaily ConversationUniversity Students
B212
The Speech Everyone Needs to Hear | Best Motivational Speech | Matthew Mcconaughey
Business EnglishUniversity StudentsWorking Adults
C19
Watch This Before Your Thoughts Control Your Life | Shi Heng Yi Motivation
Business EnglishUniversity StudentsWorking Adults
C14
The Only 16 Minutes You Need To Control Your Mind | Andrew Huberman Motivation
Business EnglishUniversity StudentsWorking Adults
B27
Discipline Changes Everything | Best Motivational Speech | Novak Djokovic
Business EnglishUniversity StudentsWorking Adults
B2Your Thoughts Are Building Your Reality | Best Motivational Speech | Dr Joe Dispenza
Business EnglishDaily ConversationUniversity Students
✨ Рекомендуемое видео
C11
157 предложений
10 Easy Habits That Train Your Brain for Happiness
Daily ConversationWorking Adults
C13
235 предложений
Your brain wasn't built to hold this much information | Richard Cytowic
Daily ConversationUniversity StudentsWorking Adults
C11
259 предложений
Talk Back: Why Arguing With Yourself Can Help You Flourish
Daily ConversationUniversity StudentsWorking Adults
C115
36 предложений
Why successful people set habits, not just goals | Wendy Wood
Daily ConversationUniversity StudentsWorking Adults
C166 предложений
99% of People Are Sleepwalking Through Life
Daily ConversationWorking Adults
C11
781 предложений
How Do I Reverse Brain Rot?
Daily ConversationUniversity StudentsWorking Adults
C11
477 предложений
The Only 28 Minutes You Need To Transform Your Life | Joe Dispenza Motivation
Daily ConversationWorking Adults
B21
25 предложений
The 4 Rules For A Great Life | Andrew Huberman
Daily ConversationWorking Adults
C11
88 предложений
Why Knowing Better Doesn’t Help in the Moment
Daily ConversationWorking Adults
B23
177 предложений
ADHD Focus Skills That Actually Work| Things I learned in Therapy
Daily ConversationWorking Adults
B21
300 предложений
REWIRE YOUR MIND FOR SUCCESS - Powerful Motivational Speech | Andrew Huberman Motivation
Daily ConversationWorking Adults
C11
126 предложений
Therapy for the Vibe-Coded Brain
Daily ConversationUniversity StudentsWorking Adults
Лексика и советы по произношению к этому уроку
Этот урок разговорной практики построен на видео «Rewire Your Brain By Doing Hard Things». Чаще всего повторяются слова: present, brain, learn, learning. В этом видео 240 предложений и 2984 слов для шедоуинга. Речь длится 15:19. Говорящий говорит быстро, около 195 слов в минуту, поэтому звуки часто сливаются и сокращаются. 86% 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 |
|---|---|---|
| alert прилагательное | /əˈlɝt/ | бди́тельный, внима́тельный |
| perception существительное | /pɚˈsɛpʃ(ə)n/ | восприя́тие, перце́пция |
| groove существительное | /ɡɹuv/ | желобо́к, паз |
| reinforce глагол | /ˌɹiː.ɪnˈfɔːs/ | подкрепля́ть, подкрепи́ть |
| nerve существительное | /nɝv/ | нерв |
| puzzle существительное | /ˈpʌzəl/ | зага́дка, затрудне́ние |
| necessarily наречие | /ˌnɛs.əˈsɛɹ.ə.li/ | обяза́тельно |
| circuit существительное | /ˈsɝ.kɪt/ | кругооборо́т, цикл |
| gate существительное | /ˈɡeɪ̯t/ | воро́та, врата́ |
| awareness существительное | /əˈwɛɹ.nəs/ | созна́ние, осозна́ние |
| happiness существительное | /ˈhæpinɪs/ | сча́стье, ра́дость |
| essentially наречие | /ɪˈsɛnʃəli/ | по существу́, суще́ственно |
| genuine прилагательное | /ˈd͡ʒɛn.juˌɪn/ | родной |
| asleep прилагательное | /əˈsliːp/ | спя́щий, усну́вший |
| principle существительное | /ˈpɹɪn.sɪ.pəl/ | при́нцип |
Фразовые глаголы, которые вы услышите
| Слово | Произношение | Значение |
|---|---|---|
| shut up | /ʃʌt ʌp/ | заткни́сь, заткни́тесь |
| build up глагол | накапливаться, скапливаться | |
| come out глагол | /ˌkʌm ˈaʊt/ | выходи́ть, вы́йти |
| get up глагол | поднима́ться, подня́ться | |
| set up глагол | /ˌsɛt ˈʌp/ | устана́вливать, установи́ть |
| turn out глагол | ока́зываться, оказа́ться |
Фразы, которые стоит повторять
Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:
- Having your attention, what's called present tethered awareness.
- Does it mean anchoring my visual attention?
- How do I be present?
- My heart rate's too low.
- What do I mean by that?
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 they've had a life will say |
| Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает | be answered · are called · are devoted |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | people who are · all, which is · viscera, which is |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | you've now closed · we've just avoided · you've set |
Произношение, на которое стоит обратить внимание
Говорящий использует 64 сокращённых и редуцированных форм, например you're, don't, they're. Произносите их коротко, так, как слышите.
- Звуки «th»: bother /ˈbɑðɚ/, breathe /bɹiːð/, mathematics /mæθ(.ə)ˈmæt.ɪks/, arrhythmia /eɪˈɹɪð.mɪ.ə/, tether /ˈtɛðəɹ/
- Звуки «sh» и «zh»: perception /pɚˈsɛpʃ(ə)n/, essentially /ɪˈsɛnʃəli/, fiction /ˈfɪkʃən/, sufficient /səˈfɪʃənt/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/
- Длинные слова — следите за ударением: necessarily /ˌnɛs.əˈsɛɹ.ə.li/, essentially /ɪˈsɛnʃəli/, phenomenon /fəˈnɒm.ɪ.nən/, critically /ˈkɹɪt.ɪ.kə.li/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/
Звуки, трудные для русскоязычных:
- /w/ — губы округлены, это не /v/: awareness /əˈwɛɹ.nəs/, wander /ˈwɑndɚ/, subsequent /ˈsʌbsɪkwənt/, sweat /swɛt/, willingness /ˈwɪlɪŋnəs/
- /h/ — лёгкий выдох, а не русское «х»: happiness /ˈhæpinɪs/, highlight /ˈhaɪˌlaɪt/, unhappy /ʌnˈhæpi/, exhale /ˌɛksˈheɪ̯l/, hamstring /ˈhæmstɹɪŋ/
- Звонкие согласные в конце слова — не оглушайте их: groove /ɡɹuv/, nerve /nɝv/, involve /ɪnˈvɑlv/, cognitive /ˈkɑɡ.nɪ.tɪv/, organize /ˈɔɹɡənaɪz/
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 alert, perception, groove.
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.