Практика Shadowing: Train Your Brain to Focus | Andrew Huberman Motivation - Изучайте разговорный английский по видео

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241 предложений

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

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

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

winners take the things that happen to them good or bad

and they transmute that sometimes through very hard work

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

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

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

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

This is how you keep a village going, right?

Chop wood, carry water.

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

Resentments would come up.

Why did I do this?

I can get out of this.

Push that aside, chop wood, carry water.

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

What was I doing?

It was just lowering the stakes.

Just do it today.

Just today.

One more day.

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

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

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

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

So they're psyching themselves out.

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

Talk to me after three days.

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

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

and just keep going lower the like bring the horizon in

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

and admire those people you did it i did it

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

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

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

you know um what is it i think

it's like the warren buffett saying like you know

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

you know um ladies

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

and this kind of thing um

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

and lose right

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

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

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

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

This guy was at the pinnacle, right?

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

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

It's very easy to see and to recognize

when somebody has a substance abuse issue or

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

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

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

I can build 10 more.

How about one more better than all the other 10?

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

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

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

What are those?

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

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

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

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

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

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

or two of your day and to make sure

that in the last hour or

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

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

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

quote -unquote dangerous machine you would say get

that morning cortisol peak as as high as you can get

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

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

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

deep sleep, rapid eye movement sleep.

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

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

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

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

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

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

So, talking about getting sick less and on and on

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

and ultra resilient

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

you're in this is this is the piece actually

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

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

i in a good state am i in a vulnerable state

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

Am I just going to go down that rabbit hole?

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

Is the steering aligned?

100

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

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My steering's not aligned.

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

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

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

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

106

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

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

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and podcast I can sit down

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

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and maybe even if there's not you

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

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

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

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So I think there's two things.

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

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Okay.

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

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Okay.

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I break at two nights, no sleep.

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I break.

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I can do one night.

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

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Haven't done that in a long time.

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We did it.

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It hurt.

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We did it.

127

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.

130

Feels good.

131

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.

134

You build that capacity by finding your edge.

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

136

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

137

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

138

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

139

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

140

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

141

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

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

143

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

144

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

145

that average plus or minus two hours or

146

so do you think at this time

147

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

148

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

149

and like you know hold their hand

150

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

151

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

152

Okay, well, you're here.

153

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

154

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

155

but ask whatever you believe in.

156

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

157

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

158

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

159

Just help me get through the next hour.

160

Just go another hour.

161

Just help me do that.

162

Just help me.

163

Ask if you want to ask God, do it.

164

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

165

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

166

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

167

you know, have a good laugh out loud.

168

It's hard to be human sometimes.

169

It's beautiful.

170

It's great.

171

But it can be really hard to be human.

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It can be really tough.

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We're a weird species.

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

175

But sometimes it loops back on us

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

177

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

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

179

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

180

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

181

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

182

but i've never seen this fail

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

184

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

185

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

186

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

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

188

that we're alive

189

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

190

that we're rewarded for any amount of effort

191

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

192

but in the recognition that we can we can pursue things

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so i i believe in this very strongly

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because i've been at the bottom of that pit

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and wondering what in the world but the good news is

196

if you hit the bottom of that pit

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

198

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

199

You will get out.

200

You do.

201

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

202

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

203

Maybe it's a dopaminergic thing,

204

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

205

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

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

207

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

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Are you going to savor it?

209

You're going to appreciate it.

210

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

211

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

212

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

213

Are some people built different?

214

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

215

Some people report this.

216

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

217

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

218

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

219

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

220

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

221

for reasons related to my scientific career.

222

Some species of animals have a lot of energy

223

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

224

People are kind of like that too.

225

I do think that some people are just more relaxed.

226

They're not as driven.

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I think they are still fundamentally important to society.

228

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

229

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

230

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

231

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

232

Or are you in the wrong domain?

233

Maybe you want it.

234

but you need to think about what it is.

235

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

236

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

237

True.

238

You don't really know.

239

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

240

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

241

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

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Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «Train Your Brain to Focus». В этом видео 241 предложений и 2801 слов для шедоуинга. Речь длится 15:17. Говорящий говорит быстро, около 183 слов в минуту, поэтому звуки часто сливаются и сокращаются. 88% слов входят в 3000 самых частых слов английского языка, поэтому лексика простая.

Ключевая лексика этого видео

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

Слово	Произношение	Значение
podcast существительное	/ˈpɑdˌkæst/	подка́ст
acknowledge глагол	/əkˈnɑ.lɪd͡ʒ/	признава́ть, призна́ть
excess существительное	/ˈɛksɛs/	превыше́ние, невозде́ржанность
stake существительное	/steɪk/	кол, столб
repair глагол	/ˈɹiːpɛɚ/	ремонти́ровать, отремонти́ровать
reward существительное	/ɹɪˈwɔɹd/	награ́да, вознагражде́ние
bite глагол	/baɪt/	отку́сывать, откуси́ть
psychology существительное	/saɪˈkɑ.lə.d͡ʒi/	психоло́гия, пси́хика
relax глагол	/ɹɪˈlæks/	расслабля́ть, рассла́бить
horizon существительное	/həˈɹaɪ.zən/	горизо́нт, небоскло́н
leverage существительное	/ˈlɛv.(ə.)ɹɪd͡ʒ/	рыча́г
hormone существительное	/ˈhoɹmoʊn/	гормо́н, инкре́т
align глагол	/əˈlaɪn/	равня́ться, стро́иться
endeavor существительное	/ɛnˈdɛv.ɚ/	попы́тка, стара́ние
consistent прилагательное	/kənˈsɪs.tənt/	после́довательный

Фразовые глаголы, которые вы услышите

Слово	Значение
come back глагол	возвраща́ться, возврати́ться
sit down глагол	сади́ться, сесть
come along глагол	сопровожда́ть, составля́ть компа́нию
come up глагол	поднима́ться, подня́ться
figure out глагол	разбира́ться, разобра́ться
go down глагол	спуска́ться, спусти́ться
take off глагол	снима́ть, снять
turn out глагол	ока́зываться, оказа́ться

Фразы, которые стоит повторять

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

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

Грамматика в этом видео

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

Конструкция	В видео
Present Perfect have/has + причастие прошедшего времени — прошлое действие, важное сейчас	i've studied · we've watched · I've said
Придаточные определительные who / which + предложение — уточнение о человеке или предмете	water, which is · person who just · people who are
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	is involved · we've been gifted · being tested

Произношение, на которое стоит обратить внимание

Говорящий использует 78 сокращённых и редуцированных форм, например don't, you're, can't. Произносите их коротко, так, как слышите.

Звуки «th»: breathe /bɹiːð/, athlete /ˈæθ.liːt/, faithful /ˈfeɪθ.fl̩/, lethal /ˈliː.θəl/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
Звуки «sh» и «zh»: recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, occasionally /əˈkeɪʒənəli/, regulation /ˌɹɛɡjʊˈleɪʃən/, emotion /ɪˈməʊ.ʃən/, accomplish /əˈkɑm.plɪʃ/
Длинные слова — следите за ударением: psychology /saɪˈkɑ.lə.d͡ʒi/, recognition /ˌɹɛkəɡˈnɪʃ(ə)n/, occasionally /əˈkeɪʒənəli/, regulation /ˌɹɛɡjʊˈleɪʃən/, consistently /kənˈsɪstəntli/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: reward /ɹɪˈwɔɹd/, warren /ˈwɔɹən/, wobbly /ˈwɑb(ə)li/
/h/ — лёгкий выдох, а не русское «х»: horizon /həˈɹaɪ.zən/, hormone /ˈhoɹmoʊn/, harm /hɑːm/, behavioral /bɪˈheɪvjəɹəl/, hypothetical /ˌhaɪpəˈθɛtɪkəl/
Звонкие согласные в конце слова — не оглушайте их: acknowledge /əkˈnɑ.lɪd͡ʒ/, engage /ɪnˈɡeɪd͡ʒ/, reward /ɹɪˈwɔɹd/, leverage /ˈlɛv.(ə.)ɹɪd͡ʒ/, rapid /ˈɹæp.ɪd/

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 podcast, acknowledge, excess.

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: Train Your Brain to Focus | Andrew Huberman Motivation - Изучайте разговорный английский по видео

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Лексика и советы по произношению к этому уроку

Ключевая лексика этого видео

Фразовые глаголы, которые вы услышите

Фразы, которые стоит повторять

Грамматика в этом видео

Произношение, на которое стоит обратить внимание

Как заниматься с этим видео

Что такое техника Shadowing?