ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: I Tried Andrew Huberman's Morning Routine for 30 Days
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171 ประโยค
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Thank you to HelloFresh for sponsoring this video.
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This is Andrew Huberman, the internet's favorite neuroscientist.
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Through his research at Stanford University and his excellent podcast,
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he has become the go -to expert on the best habits and routines for living a successful and fulfilling life. And this is me.
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While I don't think I have the worst habits in the world, lately I've been in a slump.
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Less energy throughout the day, slacking off in healthy habits, and an inability to focus on my work,
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leading to a constant feeling like I'm going through the motions at half speed.
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So for the next 30 days, I want to try Andrew Huberman's science -backed morning routine to see
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if he can pull me out of the rut that I'm in.
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But what is Andrew Huberman's morning routine?
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For me, I tend to wake up sometime around 6am, am 630 and I write down the time in which I woke up.
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The second thing I do after I wake up is I make a beeline for sunlight.
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So getting outside for a 10 minute walk or a 15 minute walk is absolutely vital to mental and physical health.
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We get back, I start craving caffeine, but I purposely delay my caffeine intake to 90 minutes to 120 minutes after I wake up.
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So for me, I just drink water.
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I also put a little bit of sea salt in the water
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and I also drink my athletic greens which is compatible with fasting.
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So I don't eat anything until about 11 a .m or 12 noon.
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Next I would do a 90 minute bout of work and that's typically phone off and out of the room.
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You'd be amazed how much you can get done in 90 minutes if you are focused.
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After I finish that cognitive of work about, I do some form of physical exercise for about an hour.
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Very last, but certainly not least, deliberate cold exposure.
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And that's what I do each morning, and I'm certain that these tools work.
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On day one, I wake up craving coffee.
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However, instead, I get ready and I head out from my morning walk
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and while it's definitely no morning coffee it actually is really really nice
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and i feel pretty good afterwards what doesn't feel so good though is drinking salt water
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but i don't want to rely on how i'm feeling to evaluate my progress on this goal
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as feelings can change pretty quickly.
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I don't want to do this.
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I don't want to do this.
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Here we go.
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To track my progress with this challenge, I'm going to be conducting three tests.
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The first is I just took a blood test for day one.
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That's going to measure things like my testosterone levels.
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And judging by how scared I was to prick my finger...
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Oh, I can't do it.
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I can't do it.
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I'm worried they might be a little low.
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Ow.
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Test number two is by tracking my energy
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and my mood levels at the end of each day i've already been doing this for the past month
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so at the end of this i'm going to compare my numbers
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and see if i've made any improvements finally i'll be testing my work productivity to help me evaluate
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that i've asked for help from the one person who knows
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my work habits better than anyone else my name is brendan i am cam's brother and his boss
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i'm evaluating how you do at your job that makes me your boss just talk about my work habits.
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Sure.
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You procrastinate, get distracted, procrastinate more, just a serial scroller, bad communication, bad time management, missed deadlines.
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Yeah, I think that sums it up.
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And sadly, he's not wrong.
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I am terrible at focusing, and in my first week in this challenge, that seemingly has not changed.
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Even with a science back checklist to help my brain is still struggling to get into the zone
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and work effectively
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and even though it's still early into this goal i really
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need to figure this out for a bit more context i work from home most days
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and if you come through here just gotta come through the bathroom past the toilet
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and voila this is where I work staring at a screen in a storage room closet
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that is connected to my bathroom now I have done the
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best to make this space feel cozy however it is still kind of a place to work no pun intended
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and with that I've become really good at getting out of this room and distracting myself at any chance I can get.
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Even with my phone out of the room I am getting up constantly to top up on coffee
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or look for snacks that I can't even eat because I'm fasting
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and with each of these interruptions I'm killing my momentum
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when I try to dig into a task and I'm falling further
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and further behind in my work and this is definitely the area I need to improve the most.
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Or at least that's what I thought.
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Testosterone.
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That's your ideal range.
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2 .49.
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2 .4.
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I'm below average!
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Gosh!
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I am speechless.
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I am speechless.
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So, one week in and I am failing in two categories.
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Great.
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with the discouraging week one complete i really want to hone in on improving my work sessions for week two
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so i decide to revisit some huberman lab episodes to see
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if there's any tweaks i can make to improve my focus a couple of things for optimizing workspace
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that are grounded in neuroscience and physiology
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so what i do is i prop the computer up such
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that it's at least at eye level
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when our eyes are directed upward it creates a state of
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heightened alertness in addition i use low level white noise turned
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on at a low volume not with headphones most of the
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time puts the brain into a state that's optimal for learning
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and workflow the one single perk of working in a bathroom white noise is easy to come by i'm hoping
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that if i compare as much of huberman's advice on focus with the rest of my morning routine
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that it can put me in the best possible position to lock in on my work
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and really start to see some progress this feels crazy to say this early into a challenge
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but i feel like i'm already noticing benefits from this strictly from like an energy
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and mood standpoint i used to wake up every morning
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and just doom scroll twitter and now i like I genuinely look forward to these walks
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but get some natural light in my eyes get some fresh air some steps I'm like halfway through an audiobook
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that I started this week things are going well even with my cold showers
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while they're definitely not fun during I do feel energized afterwards
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and it feels like it fuels the rest of my day this next blood test is about to be so much better.
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But as much as I've seen improvement in my energy and in my health, my work sessions still seem to come up short.
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If I'm being honest, there hasn't been as much improvement as I was hoping.
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It's hard to point to anything and say you've accomplished more than you normally do.
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Determined to improve my performance, I opted to switch where I was going to be working and hopefully get myself into a better zone for focused work.
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But after three days working out of my house, my work still hasn't improved.
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And it's starting to look more and more like the problem isn't where I'm working.
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The problem is me.
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Yet another day where I am not as productive as I should.
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Just feels like the story of my life at this point.
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Ever since I started working for myself, ever since it's just me and my computer in my house, like, it is, like, pulling teeth.
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It just feels like my brain cannot do this.
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And I don't know what that is, but it feels like I've been fighting against the same thing.
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Number one problem in my life is being able to work for myself, be disciplined, be focused in my own work.
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And I, like, it's been eight years of fighting this same thing.
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Like, how does it make any sense?
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It starts to just feel like, like, it just starts to feel like this is who I am.
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Like, this is, like, maybe I'm just, like, not the person that I thought I was.
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Maybe this is just, like, it, you know?
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And that's, that s* is scary.
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And I just feel like I'm leaving so much potential on the table for myself, for my future.
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And that, like that thought is like horrifying, you know, goodness gracious.
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Feeling defeated, my only hope now is to try
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and work backwards through the past two weeks to hopefully try and figure out what has been holding me back.
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Why is it that everything feels like it's working except for this one thing?
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Ever since it's just me and my computer in my house, it is like pulling teeth.
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Just a serial scroller.
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Halfway through an audiobook that I started this week.
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And I just feel like I'm leaving so much potential on the table for myself, for my future.
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Like that thought is like horrifying.
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Even though I've been working with my phone off and out of the office, I am still constantly using it throughout this routine.
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on my walks before I get ready to work
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and after my 90 minutes are up I immediately go to my phone
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and if I'm constantly distracting myself before I sit down it feels like I just keep craving
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that distraction when I'm working
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the next morning I decided to try keeping my phone powered
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down until it was time for my lunch break to see if it would help me focus.
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The moment you sit down to do some serious work and you flip off the internet, all of a sudden it's as if the phone has a voice.
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But we all are familiar with the fact that if we are focused on something, all that just kind of melts away.
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So I'm creating this space.
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I'm funneling my brain into a state where I set up a relationship, not just between me and the work that I'm doing,
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but between me and my ability to control my own state of mind.
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The more I avoided using my phone, the more focused I felt, allowing me to move throughout my mornings faster and more productively,
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and on the days where I really wanted to use my phone the most, I straight up stashed that in my car because I need to focus.
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And I have to say that while it can be a challenge to try
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and achieve this state
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and this tunnel of work some days you start to get
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kind of addicted to it it feels really good it's like
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a workout for the mind i don't remember the last time
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i had an experience where i i feel like i was in a flow state twice today twice oh
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and it feels good i cannot say it enough that felt so good today
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as strange as this may sound i feel like the habit of jumping in the cold showers
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and drinking those awful salt water drinks has actually made me more resilient when it comes to distraction.
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Because just practicing that daily habit of doing something hard that I know will be satisfying once it's over,
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it's literally the exact same thing with getting in focused work.
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It's hard, it's challenging, but I feel so much better than I have in some time.
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We got a 10 in energy and a 10 in mood.
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That is the first perfect day of this challenge today was a good day a really really good day
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and when i tally up my numbers from the last 30 days there's been improvement in both my energy levels
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and my mood with my reported energy levels increasing almost two whole points not just
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that you've turned in everything on time this week
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which i appreciate it's that it's really good work
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which leaves just one final test we go day
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one day 30 let's go I'm average vitamin D got better
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my cholesterol got better everything is better things have been going
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so well I even started putting my friends onto the routine
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and how did you hear about it you told me about it things have been going
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so well that i am honestly going to continue doing this
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and i'm so thankful that i gave this a try
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and to celebrate on the final day i invited my brother
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and my friend matt out to go for a cold plunge to finish this off by doing something challenging
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that i know will feel good afterwards and my hope is
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that going forward after this challenge that I can do that more often.
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That I can force myself to do difficult things that I know will pay off in time.
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เกี่ยวกับบทเรียนนี้
ในบทเรียนนี้ คุณจะได้เรียนรู้เกี่ยวกับรูปแบบการใช้ชีวิตในตอนเช้าของ Andrew Huberman ซึ่งเป็นนักประสาทวิทยาที่มีชื่อเสียง โดยเฉพาะอย่างยิ่ง คุณจะได้ฝึกการพูดภาษาอังกฤษผ่านการทำชาโดว์อิ้งจากวิดีโอ ซึ่งจะช่วยปรับปรุงการออกเสียงภาษาอังกฤษของคุณได้อย่างมีประสิทธิภาพ คุณจะได้เรียนรู้วิธีการสร้างความมุ่งมั่นในแต่ละวัน และนำเคล็ดลับเหล่านี้ไปปรับใช้ในชีวิตประจำวันของคุณ
คำศัพท์และวลีที่สำคัญ
- morning routine - รูปแบบการใช้ชีวิตในตอนเช้า
- caffeine - คาเฟอีน
- mental health - สุขภาพจิต
- physical exercise - การออกกำลังกาย
- productivity - ประสิทธิภาพในการทำงาน
- cold exposure - การสัมผัสกับความเย็น
- focus - สมาธิ
- energy levels - ระดับพลังงาน
เคล็ดลับการฝึกฝน
เพื่อให้การทำชาโดว์อิ้งภาษาอังกฤษของคุณมีประสิทธิภาพมากขึ้น ลองปฏิบัติตามเคล็ดลับเหล่านี้:
- ฟังบทสนทนาในวิดีโออย่างตั้งใจและพยายามจับน้ำเสียงและจังหวะการพูด
- ทำการพูดตามเสียงในวิดีโอทันทีหลังจากที่ฟังเสร็จ คุณสามารถทำได้หลายครั้งจนกว่าจะรู้สึกคุ้นเคย
- พยายามใช้คำศัพท์ที่เรียนรู้จากวิดีโอในการสื่อสารในชีวิตประจำวัน เพื่อให้เกิดการจดจำมากขึ้น
- บันทึกเสียงของตัวเองเมื่อทำชาโดว์อิ้ง เพื่อนำมาฟังและปรับปรุงการออกเสียงภาษาอังกฤษของคุณ
- หากคุณรู้สึกไม่มั่นใจ ให้เริ่มจากการพูดช้า ๆ และค่อย ๆ เพิ่มความเร็วขึ้นเมื่อคุณรู้สึกสบายใจมากขึ้น
การทำชาโดว์อิ้งจะช่วยให้คุณพัฒนา shadowspeak ของคุณ และทำให้การพูดภาษาอังกฤษของคุณมีความชัดเจนและมั่นใจมากขึ้น ลองทำตามคำแนะนำเหล่านี้เพื่อปรับปรุงการออกเสียงภาษาอังกฤษของคุณให้ดียิ่งขึ้น!
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่ | i've already been doing · I've been fighting · has been holding |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | has become · I've been · i've made |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | be amazed · is connected · are grounded |
| Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ | greens which is · person who knows |
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ