ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Daily Habits for Increasing Grit & Resilience | Michael Easter & Dr. Andrew Huberman

I want to distinguish between daily self-induced discomforts and these larger discomforts like going to the Arctic.

⏸ หยุดชั่วคราว

ความเร็ว:

247 ประโยค

หากประโยคสั้นหรือยาวเกินไป กดที่ Edit เพื่อปรับแก้

I want to distinguish between daily self-induced discomforts and these larger discomforts like going to the Arctic.

I want to get to the Masogi theme

and this idea of taking on things that are truly hard that you might not finish.

But if we were to shrink this down to the morning, wake up, you can scroll on your phone, or you can hop in the cold plunge, take a cold shower.

These days, there's a lot of discussion around doing the cold shower has numerous benefits, wakes you up, dopamine, norepinephrine, but also it kind of sucks.

Nobody likes cold water.

If you do, send me a note because I'll send you a neurologist's phone number.

But we all like the feeling of getting out of it.

But what are some things besides cold showers and exercise, which I do believe everyone should do and get sunlight, etc., that we can do on a daily basis,

morning or in the afternoon if we're feeling just kind of low besides cold showers and exercise and sunlight that are hard.

Like is it if I, like I love eating strawberries and I hate putting, like I leave the hulls in weird places without even realizing it

and I'll walk by a hull of a strawberry and I'm thinking, and this morning I thought, oh my Easter is going to laugh at me.

Like I'm like, I got to pick this thing up.

I'm not just scattering them around my home by the way.

But I'm like, what is it?

Like we create these barriers to doing the simplest of things.

So what are some difficult things that we can introduce to our daily routine

that have been shown to make us feel better besides exercise, sunlight, and cold water?

Yeah.

So sort of my big picture answer here is my sub stack is called the 2% newsletter.

And I'll tell you why it's called 2%.

So there's this study that found that only 2% of people take the stairs when there's an escalator available.

2%.

Now, 100% of people know that if they were to take the stairs, that would be better for them, right?

They get a better long-term return on their health, on their well-being, and yet 98% of people do the easier thing

that could actually hurt them in the long run in the context of this environment where we don't move enough.

So this tells me that we're sort of wired to do the next easiest thing,

but living better in modern life often requires doing these slightly uncomfortable things

that are just so obvious and in front of us.

And it's like, you have to get to the second floor.

So which route are you going to take?

You're going to take the one that's a little bit uncomfortable now, but improves your life in the long run?

Or are you going to do the easy thing that might actually hurt you in the long run?

So that to me is just a metaphor for like, how do you improve in daily life, right?

In the trenches of daily life, how do you improve?

So I apply this, I try and apply this to as many different areas of my life as I can.

It's like, if I can make something just a little bit more uncomfortable.

I'm not talking about extreme.

Do the slightly harder thing that I know will give me a long-term return.

I got to take that.

So for me, it's like, okay, if I'm in my office, go through some examples, and I have a phone call, I could sit here and take the phone call,

or I could pop in my headphones, and I could go for a walk, and I could take that call while walking.

I would say for the vast majority of phone calls, unless you're like talking to the CEO, your big boss, right?

Maybe sit behind the computer for that one.

But like you're getting in all these steps that are going to be beneficial.

And steps are one of like the metric that is most correlated to better health.

Like people just need to generally walk more.

And that's an easy way to do it.

It's like, you got to take the call.

Might as well get some steps in as you do it.

Right.

Things like that.

Things like, could you even just carry your groceries at the grocery store?

You get the You're carrying stuff.

You're getting in this like low load of carrying that's going to really help with back health, strength, all these different things.

Even things as simple as like, I'm going to park in the farthest spot away.

Like people go roll their eyes and go, that's so obvious.

Everyone says that.

It's like, okay, but no one actually does it.

And if you look at just non-exercise activity thermogen is neat.

This is basically a dorky way of saying all the movement in a person's life that isn't dedicated exercise.

That often outweighs the benefits of exercise in many studies.

Certainly by calories burned.

And also some data suggests even health outcomes in the long run.

There's some Mayo Clinic data that says that, you know, people who just move around a lot more in their daily life, they're burning like 800 calories just from moving around this incidental movement.

It's like running eight miles or something if you do some really rough back of hand math.

Right.

And so I think looking for those opportunities, even beyond exercise, something like so in the comfort crisis,

I read about the value of silence, for example.

we have increased the world's loudness fourfold as human beings

and yet silence is actually pretty good for us in this context of noise

so you put someone in silence

and like yeah it's a little uncomfortable at first people will generally report being like oh it's

so quiet this is weird

well weirded out

but as time goes on people tend to calm down it's sort of like a nice reset

and so can you even go hey like i go into my office

and i just start blasting music immediately like most people keep the TV on, who keep the TV on all day, it's not that they're watching it.

It's that they just need noise in the background or else they feel weird.

But if you can sort of cut that out, even though it's a little bit hard at first, it's probably going to improve you over the long run.

Like, how can we apply this to different areas?

I did a post.

It's called the 2% manifesto on my sub stack.

So I'll link to it in that link I mentioned.

And it lists a bunch of different ways.

But I think it really is.

It's just like this mindset shift.

Like, how can I take this thing I have to do

and maybe make it a little bit harder and get a benefit.

And once you start to stack those things up, like things start moving, things start changing.

Yeah, I agree.

I, um, you know, my trivial example about the strawberry hulls, which I always put like next to the bowl of strawberries and they'll just sit there.

Um, this is actually really beneficial for me.

Cause I do that too.

And my wife goes, what kind of psychopath does this?

Like, well, there's two of us now.

Uh, at least two of us.

If you are a strawberry hull, a non-throw-awayer, definitely put a comment and we'll start a support group.

100

It taught me an important lesson, though, because it's less about the strawberry hulls than noticing the feeling of resistance.

101

Like, what is that?

102

And then recognizing how trivial that resistance is, but how pervasive it is.

103

So like the things that we resist doing, like I've got the making the bed first thing in the morning down.

104

I've got the morning sunlight thing down.

105

I've got all that stuff down, but it's the little things that we can get away with not doing for a while

106

that I think are the ones that really erode this, whatever this circuit in our brain is that you're talking about.

107

And I do want to talk about brain circuitry a little bit, but I don't think we have a name for it.

108

And because it's a little bit of willpower, it's a little bit of tenacity, it's a bit of reflection.

109

But what I'm getting to here, forgive me because I'm stumbling through this a little bit because it's something I'm just arriving to in this conversation,

110

is that there's something about the contrast between prior experience and current experience, where we could say level of discomfort from 1 to 10,

111

the more uncomfortable something is in our prior experience, the better the next phase of life is going to feel, whether or not it's hours or days later,

112

as you said, a month, you go to the Arctic.

113

For how long were you there?

114

33 days.

115

So more than a month.

116

And you got a month of zenned out blissed, you know, super Michael to you and to everybody else, right?

117

And then the crazy start to slowly work their way back in.

118

Starts to work its way back in.

119

And I think that it's a microcosm for a lot of things about nervous systems.

120

They adapt and so forth.

121

So when I think about the examples you gave, and I love the one of taking the stairs, I always think when I travel, I'm going to sit a lot.

122

I don't like to sit too much.

123

I always feel better when I've moved a lot.

124

So I'm a farmer carrying my luggage, a big supplement bag, you know, hence the secondary screening and, you know, security.

125

And then the stairs are a great opportunity.

126

So we can reframe, right?

127

As humans, we can reframe, tell ourselves that things are good for us.

128

But it's these areas where we experience a lot of resistance to ourselves, I think, that are the most challenging as opposed to resistance to the world.

129

As you point out, the world isn't lacking opportunities to walk on a call or take the stairs.

130

It's all around us.

131

But it's that internal kind of like, you know, shift towards what's more comfortable.

132

What do you think about the more psychological things like, God forbid, reading a book in paper form as opposed to listening to it?

133

And I love audiobooks, but forcing oneself to read, having the phone out of the room,

134

read something difficult, like a hard book.

135

If I want a really good hard book, I ask Marc Andreessen for a book recommendation.

136

Usually I have to go find the book from a special bookseller because some of these books are hard to find.

137

And then I open up the first page and I go, well, I knew he was really smart.

138

He's one of the smartest people I've ever met.

139

I met a lot of smart people, but this is really challenging.

140

And then I have to just start lathing through it and lathing through it.

141

And it reminds me of being a PhD student and learning about the nervous system for the first time.

142

That stuff feels so good when we like find a nugget of understanding.

143

Yeah.

144

And get through it.

145

And get through it.

146

Yeah.

147

But so in the cognitive domain, in the emotional domain, Like, do you intentionally sit down with your wife and go,

148

let's have like a really hard conversation so that we can have a really great weekend?

149

Do you do that?

150

Do you do this in all areas of your life?

151

Well, I'm definitely not perfect.

152

My wife and I actually, we go on very long walks and that's where all the magic happens.

153

There's something about walking as a couple.

154

We'll do like 12 miles on a Saturday, eight to 12 miles on a Saturday.

155

Those are long walks.

156

Yeah.

157

And you got like four hours together and you know, the first hour you're just kind of this and that and you know, how was your work week?

158

Hey, it was good.

159

How was yours?

160

And then like by hour two, you're getting into like the deep and the gritty stuff.

161

And I think there's something about forward ambulation with other people that is really life-giving.

162

And there's something even sort of spiritual about it and the amount of connection that you can get from people.

163

So that's something that we definitely do.

164

And I don't think those conversations would come if we were like, let's sit on the couch.

165

Okay, we'll turn on this Netflix show.

166

Hey, how are you?

167

Like shit just wouldn't happen, right?

168

you know the walks a little bit harder of course

169

but magic happens there I would also say there's a there's a section in the comfort crisis

170

and I've written about this a little bit in my other

171

book scarcity brains well I talk about the value of boredom

172

so boredom is effectively this evolutionary discomfort

173

that tells us go do something else it's neither good it's

174

neither bad simply tells us whatever you're doing right now the

175

return on your time invested is running thin go do something else.

176

So in the past, if you think of us, say, we're out foraging for food and we're in this one area and we can't find anything,

177

there's nothing, boredom would kick in because we're not getting a return.

178

And it would say, well, go do something else.

179

And we'd probably go say, okay, well, what if we try fishing this river or something?

180

Right.

181

And I think what happens in modern life is that when

182

that evolutionary discomfort that tells us to go do something else kicks in, that something else is this like really easy, effortless escape.

183

And it's in the form of a cell phone, it's Instagram, it's whatever, right?

184

It's like this hyper stimulating content.

185

But I think that sort of sitting with boredom

186

and leveraging it to see where else it might take you beyond a screen can be really valuable.

187

Yes, it's uncomfortable.

188

But I've found I've get my best ideas.

189

And I think that there's centuries of thinkers who would say the same,

190

like my best ideas come when I've sort of removed myself from outside stimulation.

191

And yes, like my mind wanders, I'm bored, but then bam, some magic happens.

192

One point of messaging around screens today

193

that I wanted to touch on too is that like there's

194

so much media around cell phones and like you got to use your cell phone less.

195

Here's a million different ways to use your cell phone less.

196

Yes, that's important.

197

Yes, we should all do it.

198

But I think it misses a big point.

199

And that is if we take, let's say, two hours off our phone screen time, what happens is that people often get bored and they go,

200

well shit what am I going to do

201

and then they turn on Netflix not much different right it's not an algorithm no

202

but you're still just like taking this information

203

that is being beamed into you rather than seeing what else the world can offer you

204

and sort of coming up with your own ideas and creativity

205

so I like to say rather than focusing on um less phone I like to think more boredom

206

get yourself in a space where like boredom is going to

207

kick on it's going to be uncomfortable Your mind's going to wander and you might find some good ideas.

208

Yeah, you'll have some weird stuff in your brain.

209

Of course, that's what happens when your mind wanders.

210

But I think you can find some interesting things out there.

211

Does boredom include reflection or it's true boredom like, ugh?

212

I think we need to be removed from the hyper-stimulating stuff that we often, when we get that moment of I've got nothing to do.

213

Like stand in a grocery line, right?

214

What do people do?

215

Everyone's on their cell phone.

216

Like we can't just like sit with our thoughts for more than three seconds.

217

So I think even just having the moment where you go, okay, going to do nothing.

218

Might get a little weird.

219

Might get a little uncomfortable.

220

Might be a tiny bit bored, but like your mind's going to go some interesting places that I think can be productive in the context of today.

221

I'm chuckling because what were your thoughts on the brief appearance of the raw dog flight experience that showed up last year?

222

Did you see that? where guys were posting online, it did seem to be guys saying that they quote unquote raw dog, a terrible use of language.

223

I didn't pick it.

224

They would do a 10 hour flight or a six hour flight with no media.

225

Just sit there as a as a kind of sign of their toughness.

226

I thought it was kind of interesting.

227

Here's what here's what came out of that is my wife said.

228

The hell these guys are weak.

229

She's been doing that ever since I knew her.

230

She literally sits in that seat and she turns on the flight screen map and she just zones into that.

231

I'm like, you're a crazy person.

232

Now it turns out she's just like the original raw dogger.

233

I love it.

234

That was not the answer I expected.

235

Yeah.

236

Yeah, that trend kind of came and went.

237

Yeah, came and went.

238

I think that, you know, and there's a performative element to that, right?

239

And so it was kind of became a performance for the, for the algorithms and whatever, where it's, I think maybe we need to get a little more nuance behind that and put some thought into it.

240

It's like, how, it's like, okay, if I'm not on my screen, like, how am I going to use this time?

241

Can I use it to go sort of deeper into my thoughts?

242

And I do think people need time, especially when you're trying to chew off big ideas.

243

Like I've found that a long walk where I don't take my cell phone, it's like, I need that.

244

And I think a lot of people, I think there's a lot of anecdotes historically that good ideas come from these moments where you're just, that's all you're focused on.

245

Maybe you're on a walk.

246

You're just kind of sitting and just peeling away the layers.

247

Not easy, but worthwhile.

TRENDING

ยอดนิยม

เทคนิค Shadowing คืออะไร?

Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ

☕ เลี้ยงกาแฟเราสักแก้ว

ShadowingEnglish ยังคงเปิดให้ใช้งาน ฟรี 100% ได้ด้วยการสนับสนุนจากคุณ ค่าใช้จ่ายสำหรับเซิร์ฟเวอร์และ AI นั้นสูงมาก — กาแฟของคุณช่วยให้เราเดินหน้าต่อไปได้! 🙏

บริจาคผ่าน PayPal

ShadowingEnglish.com – ฝึกพูดภาษาอังกฤษแบบ Shadowing

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Daily Habits for Increasing Grit & Resilience | Michael Easter & Dr. Andrew Huberman

ยอดนิยม

เกี่ยวกับบทเรียนนี้

คำศัพท์และวลีที่สำคัญ

เคล็ดลับการฝึกฝน

เทคนิค Shadowing คืออะไร?

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Daily Habits for Increasing Grit & Resilience | Michael Easter & Dr. Andrew Huberman

ดาวน์โหลดแอป

เกี่ยวกับบทเรียนนี้

คำศัพท์และวลีที่สำคัญ

เคล็ดลับการฝึกฝน

เทคนิค Shadowing คืออะไร?