Практика Shadowing: This Is Why You Keep Burning Out | Andrew Huberman Motivation - Изучайте разговорный английский по видео
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The only way for all these people, all three categories of people to excel in the long term is you have to take yourself seriously.
Единственный способ, при котором все эти люди, все три категории людей смогут добиться успеха в долгосрочной перспективе, — это относиться к себе серьёзно.
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And people will hear this and they'll think, oh, like Huberman, he's just like, yeah, take it.
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You've been gifted this life.
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if i give you a 25 year old someone okay right now today
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and your only job is to make them mentally dangerous in
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next 10 years the real key to becoming what you call dangerous
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and ultra resilient or anti-fragile whatever language you want to use is you learn to recognize what state you're in.
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This is the piece actually that sits even deeper than all the rest.
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You know, the oracle said it first, but know thyself.
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You have to know where you're at.
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Am I in a good state?
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Am I in a vulnerable state?
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If I go on social media now and I see something that upsets me, am I just going to go down that rabbit hole?
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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.
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Is like 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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Yeah.
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So it's about building in a resilience that includes flexibility.
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And I think people hear, like they think rigidity, but it's not that.
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Your mind needs to turn off.
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You need to go into this, some people call it default mode network, which is associated, people get confused because the default mode network is associated with depression if it's too high,
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but you need to go into idle.
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You can't just push this engine that is your brain and nervous system all the time.
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I mean, you can do it.
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The problem is you can do it for a while, but what I love about what you just described is, and this is another piece, so I'd say know thyself,
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learn how to turn your mind off, meaning learn how to turn off thinking and planning.
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I'm not saying turn thoughts off.
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You can still learn how to go into pure sensation and relax.
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Boost your morning cortisol, keep it low at night, which allow your melatonin to be high.
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So these are, we're sort of building out a framework here.
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And then the other one is take yourself seriously
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and taking yourself seriously is both hitting the gas pedal
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and knowing how to do that and knowing how to come off the gas pedal
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so that you can come back and do it again.
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You gave a really great example.
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What I heard, what I thought as you told me that story is awesome.
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You're taking yourself seriously.
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You're the equivalent of a professional athlete or somebody who's studying for their boards for neurosurgery, for medical school.
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Whatever somebody's doing, take yourself seriously.
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Now people hear that and they think, oh, more rigidity, no fun, no laughter.
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No, laughter is great.
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Having a great time with your team is great.
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But the people who become leaders, the people who win in their fields,
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the people that do it consistently over time and enjoy the process and have healthy lives internally and externally,
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they know how to switch it off and they take themselves seriously and you know,
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it was I think it probably comes from my dad's side,
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you know, that I I would go these scientific meetings and I was like how could these people be like so
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serious about their careers, but then they sort of like are like parting through the meeting
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and I realized oh Many of them are actually just really brilliant so they can do this
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None of those people are around anymore.
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They're not in the field anymore like natural proclivities and and genetic gifts They'll carry you pretty far,
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but the people with genetic gifts and natural proclivities and circumstantial gifts That take themselves really seriously.
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They we know they they excel Okay, most of us have some opportunities and advantages afforded to us,
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some people have none.
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The only way for all these people, all three categories of people to excel in the long term is you have to take yourself seriously.
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And people will hear this and they'll think, oh, like Huberman, he's just like, take it.
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Yeah, take it.
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You've been gifted this life, right?
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It doesn't mean you don't smile, experience joy, take a day and just completely relax.
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You want to be present to people.
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But if you don't take these things seriously, what ends up happening is you default to the mean, the dominant culture that you're surrounded with.
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So if you're around people that like to work hard, play hard, okay, cool.
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But pretty soon you're playing as hard as you're working and that doesn't look so good over time.
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Okay.
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Or you're around people that have given up or they're getting depressed.
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And now you're not the person that can be there to really support them.
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You're one of them.
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So nobody is made of steel, right?
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We're not robots, but take yourself seriously, take your life seriously.
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And And I know your listeners do that, but I think that perhaps they've been taught or they've convinced themselves
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that to take oneself seriously is to never come off the gas pedal.
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Put simply, it's that the goal is to just build a bigger and bigger capacity.
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What we don't acknowledge and people need to understand is that the better you get at something, this is a, it's a weird one.
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The better you get at something, the more of an inroad into your energy it creates.
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Now this is weird, right?
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Because when you're first learning something, it takes a lot of energy.
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Then you get fluid with.
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It creates an inroad into your energy is greater than
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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, so this runs a little bit counter current 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, 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
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or become mentally sick 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.
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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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Okay.
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You want that wall to be I'm exhausted.
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I need a week off.
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I can't afford a week off.
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Okay, I hit my wall.
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That's my limit.
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What can I do every day at this point consistently over time and work around that average?
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It's gonna balance around that average plus or minus two hours or so.
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So for me, I like you, I have a pretty large capacity.
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If I do the right things in between on the way here, I cleared my mind on the flight in, I slept.
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I know how to clear my mind and reset.
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You know, there's a beautiful parallel to resistance training.
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Everyone knows, okay, you do your sets and reps, take the reps to failure or close to failure, you allow some period of time, the muscle gets stronger, you come back.
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But an old principle from resistance training that's still very true is as you get better at it, you know how to really cramp the muscle hard, you know how to really push it,
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you know when the harder reps are coming.
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You get better at inducing the stress stimulus that causes the adaptation of growth and strength increase.
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You need fewer sets after resistance training for 10, 15 years.
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People say, oh no, no, you need to do more.
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No, you need to pour more into fewer sets.
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You have the ability to do that.
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Now, when somebody first starts resistance training, they can't generate that kind of focused intensity.
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So the more focused intensity you can bring to something, the more volume and focused intensity, the more rest you need to offset that.
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So what ends up happening is at your stage, when you're, you know, I would say like the first year one, two, and three, I think you can go on all gas pedal in anything.
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Just all gas pedal.
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Work, work, work, learn, learn, learn, learn, learn, learn, do it.
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Don't die.
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The goal is just don't die, but just go all in.
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Okay.
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Then in years four or five or so, you're learning how to create some balance and be more effective.
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You know, I do think that there's variability.
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People who are very driven, who are kind of high wired, I'm of that sort.
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You might be of that sort.
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They tend to have a certain physical stature.
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They're kind of go, go, go.
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They're kind of electric and they know that electric and it feels really good, right?
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They tend to veer more towards autoimmune conditions because they can push, push, push, push, push.
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And the cortisol just keeps coming and they can keep going.
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Some people just go into like a chronic fatigue.
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Boom.
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They just crash.
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They just crash.
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My problem, your problem is we don't crash we keep going
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but we're our baseline is dropping
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so the key is around years i would say four five
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six you're learning to bring the balance in now by years
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six seven there's some overlap there obviously six seven eight nine
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ten you're a pro now you're a pro you know
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when you're stressed you know when you're feeling extra good you know
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when you need to nidra you know
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when you need to get off your phone and go do this thing and you know what to go do
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So it doesn't mean you need 10 years to get good at something.
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You can get real far, real fast in three years, but you can't keep that pace up.
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You have to learn to dynamically regulate it.
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And the unit of analysis, like the unit of time to focus on is the day.
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What can I do today?
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This is another big part of shutting your brain off.
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I'm not thinking about tomorrow as its own thing.
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I know it's coming.
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I know I've got stuff to do, but what can I do today to get the most done, but know that I'm coming back tomorrow and I got to do it again.
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I want to do it again.
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So years one, two, and three, go for it.
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Years four, five, six, learn to dynamically regulate it.
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Beyond that, you're a pro.
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And now you really can start to integrate the principles of what you're, and that's when you also can start guiding your team better.
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Hey, listen, that's a left column issue.
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Clip it.
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You know, here, go do yoga.
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I don't want to do yoga.
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Like you're inhaling too much oxygen for this problem.
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Go turn it off.
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If somebody is doing really well, you would hate for them to think, oh, well, now it's all going to just, you know, like come crashing down.
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No, you can make really good decisions.
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And one of the best ways to do that is to have a committee of people.
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You should not be making all the decisions about your life in the confines of your skull.
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You need people that you respect, not for every decision, but certain people for certain decisions
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that you can bounce things off of and you don't let them make the decisions, but you need to pressure test because we can delude ourselves, right?
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But there also comes a time when you just say, I'm gonna ignore everybody.
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I'm gonna do this.
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And if it doesn't work out, you got your lesson.
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And if it does work out, which often it does, you go, okay, now you're what we call a leader.
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You have knowledge and experience that they don't have.
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And that's a great place to find yourself.
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And as I describe this, I'm thinking there's probably some people who are not even started to build their business or build their life.
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Everything we're talking about is accessible.
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It truly is accessible.
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You take care of your physical body and your biological rhythms.
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If you can't get all the exercise every week, you get some.
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You lean into some mission, some adventure that stands to have a payoff.
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You avoid the excesses.
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You don't get into extremes of work and partying.
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You don't get into extremes of anything except maybe in that first three years, you go all in.
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I've never seen it fail.
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And that's true across cultures.
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Now, there are some areas of the world
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that are very like where people just cannot move because of like very oppressive regimes and things like that.
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But that's not what we're talking about.
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And I think people should spend a bit of time thinking about what's really true for them
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and what they want to pursue.
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It's also just good to go after something in the short term, just get really good at something.
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And then it allows you to pivot into the next thing because the process is the same.
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I think humans were afforded all the areas of the brain for survival, but we have this expanded prefrontal cortex that allows us to set strategy and build things,
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imagine technologies, take our experiences that are hard for people with traumas, build something beautiful out of that.
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Take our experiences that were loving and supportive and afforded us incredible opportunities, build something beautiful out of that.
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I mean, this is the story of human history.
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We are different.
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We are not just about survival.
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The moment our basic needs are met, we have two options.
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We either can get anxious and dissolve into a puddle of our own anxious thoughts, or we can take those anxieties and funnel them into doing something which advances us.
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This is a binary choice.
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There is no in-between.
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Most people bounce back and forth a little bit naturally at two or three in the morning when they wake up.
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Everyone does it, but on average, you want to be veering into that right lane of doing something.
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The anxiety oftentimes, not always, but oftentimes, I would even say the majority of the time is not
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because we have this impending thing that's bad that's going to happen.
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It's because we're fed, we're rested, we're watered, we have enough social connection,
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and now we need to do something with this additional energy.
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And so we have to grab ahold of our mind, grab ahold of our bodies, and take it someplace regimented.
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And it's hard.
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You know, yesterday I had a conversation with someone on the podcast.
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We were talking about flow states, such a compelling thing, go into flow.
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And he said, no, no, no, no. In the world of high performance, we now talk about clutch states.
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I'd never heard of this.
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I said, what's clutch state?
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I'm a neuroscientist, I've heard of flow states.
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To clutch states are the states of forcing oneself to do something at that kind of edge of friction and effort
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that most athletes, investors, high performers, business people live in 90% of their waking hours.
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And I was like, finally, someone described my life, right?
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Now, right now in this, I'm enjoying this, but I can tell a little bit the way that your mind works is like, you're also trying to enforce certain things.
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Like we're not just like having a meandering conversation, right?
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This is not philosophy, okay?
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The clutch state is where you have to take our energy our anxiety and funnel ourselves into it.
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And I think that it's such a beautiful concept because flow is like, okay, that comes every once in a while in years seven,
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eight, nine, and beyond when you already achieved mastery, because you can be unskilled, skilled, mastery, and virtuosity.
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The virtuosity, everyone wants that.
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Everyone wants that, but it's built on years upon years of basics of clutch state, clutch state, clutch state.
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That's the state to get yourself into and then turn your mind off and relax and just keep going.
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So I do think the purpose of humans,
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well, there are many, but one of our major purposes is to take this extra mental real estate that we have, the extra neural real estate, which is our prefrontal cortex,
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which can think and plan and come up with ideas
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and error correct and try things and listen to podcasts
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and books and then go and implement
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and um think about what we regret take the lesson move forward try
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and cut with our losses all of
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that that's what brought us out of mud huts and you know
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and where we were the prey and now we're the curators of the earth
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and we're building rocket ships to take us potentially to other planets
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and we've got ai and we've got podcasts
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and like i think we're here for a lot more than than just to get by
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Лексика и советы по произношению к этому уроку
Этот урок разговорной практики уровня B2 построен на видео «This Is Why You Keep Burning Out». В этом видео 255 предложений и 3047 слов для шедоуинга. Речь длится 16:08. Говорящий говорит быстро, около 189 слов в минуту, поэтому звуки часто сливаются и сокращаются. 87% слов входят в 3000 самых частых слов английского языка, поэтому лексика простая.
Ключевая лексика этого видео
Самые сложные слова из видео (15), с произношением и значением:
| Слово | Произношение | Значение |
|---|---|---|
| clutch существительное | /ˈklʌt͡ʃ/ | сцепле́ние, му́фта |
| pedal существительное | /ˈpɛdəl/ | педа́ль |
| excel глагол | /ɪkˈsɛl/ | превосходи́ть, превзойти́ |
| intensity существительное | /ɪnˈtɛnsɪti/ | интенси́вность |
| podcast существительное | /ˈpɑdˌkæst/ | подка́ст |
| ahold существительное | /əˈhoʊld/ | захва́т, уде́рживание |
| cortisol существительное | /ˈkoɹ.tɪˌsɔl/ | кортизол |
| funnel существительное | /ˈfʌnəl/ | воро́нка |
| inroad существительное | /ˈɪnɹəʊd/ | нае́зд, наше́ствие |
| oftentimes наречие | /ˈɔf.ənˌtaɪmz/ | ча́сто, многокра́тно |
| prefrontal прилагательное | /pɹiːˈfɹʌn.təl/ | префронта́льный |
| proclivity существительное | /pɹəʊˈklɪvɪti/ | скло́нность |
| rigidity существительное | /ɹɪˈd͡ʒɪdɪti/ | жёсткость |
| virtuosity существительное | /ˌvɜː(ɹ)tjuˈɒsɪti/ | виртуозность |
| mastery существительное | /ˈmæs.tɚ.i/ | госпо́дство, власть |
Фразовые глаголы, которые вы услышите
| Слово | Произношение | Значение |
|---|---|---|
| come back глагол | возвраща́ться, возврати́ться | |
| come off глагол | отвалиться, отсоединиться | |
| end up глагол | зака́нчиваться, зако́нчиться | |
| turn off глагол | выключа́ть, вы́ключить | |
| work out глагол | /ˌwɝk ˈaʊt/ | рассчи́тывать, рассчита́ть |
| come up with глагол | придумывать, приходить в голову | |
| figure out глагол | разбира́ться, разобра́ться | |
| get off глагол | спуска́ться, спусти́ться |
Фразы, которые стоит повторять
Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:
- You've been gifted this life.
- Am I in a good state?
- Am I in a vulnerable state?
- What can I do today?
- I said, what's clutch state?
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 | You've been gifted · is associated · is made |
| Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас | You've been gifted · have given · they've been taught |
| Придаточные определительные who / which + предложение — уточнение о человеке или предмете | network, which is · people who become · People who are |
Произношение, на которое стоит обратить внимание
Говорящий использует 97 сокращённых и редуцированных форм, например you're, don't, we're. Произносите их коротко, так, как слышите.
- Звуки «th»: athlete /ˈæθ.liːt/, lethal /ˈliː.θəl/, rhythm /ˈɹɪð.əm/
- Звуки «sh» и «zh»: anxious /ˈæŋkʃəs/, circumstantial /səɹ.kəmˈstænʃəl/, friction /ˈfɹɪkʃən/, sensation /sɛnˈseɪʃən/, adaptation /ˌæd.æpˈteɪ.ʃən/
- Длинные слова — следите за ударением: intensity /ɪnˈtɛnsɪti/, proclivity /pɹəʊˈklɪvɪti/, rigidity /ɹɪˈd͡ʒɪdɪti/, virtuosity /ˌvɜː(ɹ)tjuˈɒsɪti/, accessible /əkˈsɛs.ɪ.bəl/
Звуки, трудные для русскоязычных:
- /h/ — лёгкий выдох, а не русское «х»: ahold /əˈhoʊld/, inhale /ɪnˈheɪl/, hut /hʌt/
- Звонкие согласные в конце слова — не оглушайте их: ahold /əˈhoʊld/, extremes /ɪkˈstɹimz/, inroad /ˈɪnɹəʊd/, oftentimes /ˈɔf.ənˌtaɪmz/, delude /dɪˈluːd/
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 clutch, pedal, excel.
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.