ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)

เลือกโหมดฝึก

แต่ละโหมดจะเปิดห้องฝึกแบบเต็มจอ

163 ประโยค

หากประโยคสั้นหรือยาวเกินไป กดที่ Edit เพื่อปรับแก้

I did some things, some changes, that transformed my brain in just one month.

I went from constantly being distracted

and unable to focus for 20 minutes to finally being able to focus and work on what matters to me.

The brain, like a high-performance machine, needs specific operating conditions to optimize and operate at peak performance.

And after diving into the research and implementing these changes myself, I've seen some dramatic changes.

In this video, I'm going to show you four evidence-based ways to upgrade your brain, all backed by scientific studies.

So the first thing is sleep.

This is your brain's operating system's number one source of energy.

This is like charging the battery.

Your brain isn't just recharging, though, while it's sleep.

It's actually restructuring certain parts of your brain.

So not only is it refilling the battery, it's changing and optimizing it to make it a more efficient battery.

But here's where it gets wild to me.

So in a landmark 2004 nature study,

researchers at the University of Lubeck taught participants a complicated number reduction task with a hidden shortcut that they weren't told about.

Some people slept between the training sessions while others didn't.

The results showed that 60% of people who slept discovered this hidden rule, while only 22% of those who stayed awake figured it out.

That's nearly three times more people having this aha moment or figuring out the problem just from sleeping.

And this is amazing to me because it shows

that your brain isn't only replenishing the energy source and kind of calming down when you sleep,

but it's also creating new connections and solving problems while you sleep.

And every hour that you have a lower quality sleep

or just that you don't sleep inside of

that seven to nine hour range is dramatically decreasing your brain's abilities to just solve new problems and do new things.

But here's the critical part.

It requires quality sleep, not just duration of sleep.

Your brain needs to cycle through the proper stages, stage one, two, three, REM sleep,

non REM sleep, and have a good duration of all those different cycles to get all the benefits of sleep.

So here's how I practically go for this.

I aim for seven to nine hours of quality sleep.

Most studies say that when you get below seven hours or above nine hours, it's actually harming your health.

I keep my bedroom dark, quiet and cold.

So I keep my bedroom at around 65 degrees Fahrenheit

and try to keep the sound pollution at less than 25 decibels and less than one lux of light pollution.

I also have a nighttime routine, and I try to not eat or drink anything three hours before bed.

And in that nighttime routine, I have a warm shower about an hour before bed.

Because the idea behind this is that your body tries to cool down inside that hot shower.

And then when you step outside of it, your body continues to cool down, bringing that core body temperature lower and helping you fall asleep more naturally.

Because when you sleep, your body temperature actually drops by about one degree centigrade.

Number two is exercise.

And this is your brain's 20% learning boost.

So physical movement doesn't just rewire our bodies, it rewires our brains.

And I'm not talking about marathon training sessions here, I'm talking about maybe six, ten minutes of exercise.

In a 2007 study published in Neurobiology of Learning and Memory, researchers at the University of Munster discovered

that people who perform just two three-minute bursts of intense exercise that is sprinting like squats,

jumping jacks before learning new vocabulary actually learned that vocabulary 20% faster than those who just rested or did moderate exercise.

That's like getting an extra hour of productivity for just six minutes of exercise.

But here's what makes this even more interesting.

It's not just the immediate focus boost, it's the long-term learning gains.

They found that this exercise was associated with higher levels of something called BDNF which is called brain-derived neurotrophic factor.

So brain comes from the brain, derived, you get that.

Neurotrophic factor, so neurons troph like this thing.

So they like it because when they get exposed to it, they grow and form more connections.

That's what BDNF is, or that's what researchers currently think BDNF does.

So when you do this exercise, it increases the levels of this BDNF throughout your brain throughout the day.

Think of this as food for your neurons, growth for your neurons to help create new connections, new memories and new learnings.

Not only be it enough, exercise can release dopamine, epinephrine and norepinephrine.

Dopamine enhances this motivation, focus and learning through this reward pathway and epinephrine and norepinephrine at manageable levels, right, which you can get from exercise,

help you increase your focus, attention and energy.

Come on, brain, lift it, lift it.

So how can you practically use this in real life?

Maybe you can schedule a short, intense, or a longer but still intense exercise session before you get to studying or midway before studying,

as opposed to at the end of the study day.

Because you break up your study day with intense exercise, you'll get much closer access to that boost in brain chemicals.

If you use Pomodoro sessions, so studying for 25 minutes then taking a 5 minute break, you could use those 5 minute breaks to do some kind of quick exercise.

Finally, pick some kind of exercise that you actually like, because the most important thing is that over time, you actually continue to exercise instead of just being excited by this video,

exercising today and then never doing it again.

Thing number three we're gonna do to change our brain's operating system is optimize our environment.

Your physical space is programming your life, whether you realize it or not.

I found that designating certain parts of my apartment for specific learning tasks helps optimize myself during those specific tasks.

It helps my brain create shortcuts.

So for example, if I know whenever I sit at this desk, I'm going to be working on YouTube videos.

As soon as I sit down, my brain snaps into YouTube video mode.

Or if I go to sit at that desk over there, I know I'm going to be working on my personal projects, my programming or my electrical engineering.

Or if I go to the couch back there I know I'm gonna be relaxing

and chilling out especially in maybe this hour before bed.

It kind of short circuits and conditions myself to get into these brain modes as soon as I go to these places.

And the more I just do those things in those places the stronger those neuronal connections

and the stronger

that instant switch of my brain is the key is consistency only use these zones for this certain thing

and you'll change your brain to be trained to be ready to do those things in

that place so i keep each space as minimalist

and clean as i possibly can

and focused on only the thing i'm going to be doing

so for example right now i just have one screen with the script the camera

and that's it i don't have my phone i don't have

any other notes i have nothing in front of me on that desk other than the thing that I'm doing right now.

And the most critical thing is never to do those other things in those places.

So for example, my bed is a sacred place.

I never read books.

I never look at my phone.

I never do things that aren't just sleep in my bed

because otherwise it distracts and makes my brain confused when it goes into bed.

And this is what top sleep doctors around the world recommend as well.

Consistently stick to these certain places for your certain work.

You'll classically condition your brain and the next time you sit in these places it'll be

that much easier to actually sit down and do that work.

Number four is focus on your mindset when you're learning or thinking or doing certain things.

The mindset is the mental environment that you put all your tasks and all your life under.

100

This upgrade is very simple but amazingly powerful.

101

Instead of saying I have to do certain things say I get to do certain things.

102

When I was in medical school this was the most magical shift for me.

103

Instead of saying, I have to memorize these things about the heart rhythms and drugs that affect it, I get to say, hey,

104

I get to learn about these things that may one day save someone's life who's having a heart issue.

105

I get to learn how the human body works.

106

Some of this is research that people have been working on for centuries.

107

Suddenly, these flashcards weren't a burden, but they were a privilege.

108

And neuroscience research shows that reframing these things in a gratitude practice can help release more dopamine

109

and serotonin and help you actually get the work done.

110

When I frame something as an obligation, so I have to do this, my brain's threat system goes into overdrive.

111

But if I get it to, I get to.

112

It's some exciting, passionate, cool thing that my brain's chemical switches.

113

And it's a very small switch, but just trying to trick yourself into that switch can be a game changer.

114

So how do we practically do this?

115

Simply change the things that you have to do to you get to do.

116

I have to go to this meeting becomes I get to collaborate with people and learn from these people on this project.

117

I have to study this material becomes I get to learn about these amazing things

118

that people have been trying to perfect and understand for hundreds, thousands, or even tens of thousands of years.

119

Or instead of I have to exercise to be in shape, say I get to exercise.

120

I'm so lucky to have these functioning limbs and heart

121

and body that I can put them through these paces

122

and I get the chance to grow them and become stronger and become more healthy.

123

All this might feel very forced in the beginning and very weird in the beginning.

124

Trust me, it's completely normal.

125

Your brain is used to those other ways of thinking, but over time you can slowly turn it around and slowly switch

126

and activate the different parts of this brain that'll make it lock in

127

and stay with you and dramatically make you feel better when you're doing these things.

128

Trust me.

129

What the author Dale Carnegie says is that we need to just live in day tight compartments.

130

Don't focus on tomorrow.

131

Don't worry about the past.

132

Plan your day and then focus as much as you can on accomplishing what you set out to do that day.

133

If you don't, no worries.

134

Don't worry about pushing it to the next day.

135

Don't worry about how little you did yesterday.

136

Just focus on what you can do today.

137

As your brain tries to juggle multiple things, multiple concerns, multiple tasks, the actual chance that it's going to accomplish one thing decreases dramatically.

138

So change the brain from I have to to I get to.

139

Focus specifically on what you're going to do today and forget about everything else.

140

Okay, so overall, how are we going to upgrade our brain operating system in one month?

141

So we're going to focus on everything that actually builds our brain, everything that feeds our brain and allows us to learn and do things with it.

142

Number one is sleep.

143

We're going to aim for seven to nine hours of quality sleep every single day.

144

Remember, when you sleep, your brain restructures your brain to focus on important things and get rid of less important things,

145

making you nearly three times more likely to solve challenging problems the next day than those who don't sleep properly.

146

We're going to try and integrate some form of exercise in between our studying

147

or before our studying or work or productivity

148

or whatever we're doing during the day because exercise is shown to release things like BDNF, dopamine, epinephrine, and norepinephrine, which help our brain grow and develop.

149

Number three, we're going to create dedicated zones in our apartment, our workspace, our things to do only those things in those certain areas.

150

So we help our brain get into the zone that much faster.

151

And finally, number four, we're going to reframe our brain to switch it from I have to to I get to

152

and focus on what we're actually doing in the moment during the day

153

instead of worrying about what we did yesterday or what we're going to have to do tomorrow.

154

According to the research, it seems brain optimization isn't about working harder.

155

It's about creating the right conditions for your brain to have the ability to work harder.

156

And these four upgrades are synergistic.

157

Quality sleep consolidates the memories that you created during your enhanced learning from your exercise.

158

While your optimized environment and mindset create the optimal conditions for you actually to bring in information and solve problems.

159

Your brain is already capable of doing these amazing things.

160

I just wanted to help you show you how to remove the weights that are bringing down most people's mental performance

161

Before they even get started.

162

I will see you on the next one.

163

My head hurts now

ดาวน์โหลดแอป

ทุกอย่างที่ต้องใช้เพื่อพูดได้คล่อง

AI ให้คะแนนการออกเสียงให้คะแนนทุกประโยค

ฝึก IPAเชี่ยวชาญทุกเสียง

คำศัพท์สร้างคลังคำของคุณ

เกมคำศัพท์เล่นไปเรียนไป

สแกน QR

Download on theApp Store Get it onGoogle Play

ช่องเดียวกัน

Why I'm able to study 70+ hours a week and not burn out (how to stay efficient)

Daily ConversationUniversity Students

8 Habits That (quickly) Changed My Life

Business EnglishDaily ConversationUniversity Students

FOR YOU

วิดีโอแนะนำ

83 ประโยค

5 Minutes a Day to Feel More Energetic and Focused (No Motivation Needed)

Business EnglishDaily ConversationUniversity Students

102 ประโยค

How to Study More Effectively | Learning English Podcast | B1/B2 English Listening Practice

Business EnglishDaily ConversationHigh School Students

96 ประโยค

คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้

บทเรียนฝึกพูดระดับ B2 นี้ใช้วิดีโอ “Why I’m Able To Focus 70+ Hours Per Week” เป็นสื่อ คำที่ถูกพูดซ้ำบ่อยที่สุด: brain, sleep, exercise, focus, hour วิดีโอนี้มี 163 ประโยค และ 2270 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 11:56 ผู้พูดพูดเร็ว ประมาณ 190 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก 86% ของคำอยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ ส่วนที่เหลือควรดูไว้ก่อนเริ่มฝึก

คำศัพท์สำคัญในวิดีโอนี้

คำที่ยากที่สุด 15 คำในวิดีโอ พร้อมคำอ่านและความหมาย:

คำศัพท์	คำอ่าน	ความหมาย
dopamine คำนาม	/ˈdoʊ.pəˌmin/	โดพามีน, โดปามีน
researcher คำนาม	/ˈɹiˌsɝ.t͡ʃɚ/	นักวิจัย
shortcut คำนาม	/ˈʃɔːtkʌt/	ทางลัด
vocabulary คำนาม	/vəˈkæb.jə.lə.ɹi/	คำศัพท์, วงศัพท์
productivity คำนาม	/ˌpɹɒdʌkˈtɪvəti/	ผลิตภาพ
pollution คำนาม	/pəˈluʃən/	มลภาวะ, มลพิษ
flashcard คำนาม	/ˈflæʃˌkɑɹd/	แฟลชการ์ด
memorize คำกริยา	/ˈmɛm.əˌɹaɪ̯z/	จดจำ
neuroscience คำนาม		ประสาทวิทยาศาสตร์
serotonin คำนาม	/ˌsɛɹəˈtoʊnɪn/	เซโรโทนิน, ซีโรโทนิน
collaborate คำกริยา	/kəˈlæb.ə.ɹeɪt/	ร่วมมือ, ประสานงาน
limb คำนาม	/lɪm/	แขนขา, องค์
participant คำนาม	/pɑːɹˈtɪsəpənt/	ผู้เข้าร่วม
gratitude คำนาม	/ˈɡɹæ.tɪ.tud/	กตเวทิตา, ความกตัญญู
rhythm คำนาม	/ˈɹɪð.əm/	จังหวะ

กริยาวลีที่คุณจะได้ยิน

คำศัพท์	ความหมาย
sit down คำกริยา	นั่ง

ประโยคที่ควรฝึกพูดซ้ำ

ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:

Your brain isn't just recharging, though, while it's sleep.
It's actually restructuring certain parts of your brain.
Trust me, it's completely normal.
If you don't, no worries.
Don't worry about how little you did yesterday.

ไวยากรณ์ในวิดีโอนี้

โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:

โครงสร้าง	ในวิดีโอ
Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่	have been working · have been trying
Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ	being distracted · weren't told · was associated
Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ	people who slept · people who perform · those who just

การออกเสียงที่ควรระวัง

ผู้พูดใช้รูปย่อและรูปลดเสียง 46 ครั้ง เช่น don't, I'm, we're ให้พูดแบบสั้นตามที่ได้ยิน

เสียง “th”: pathway /ˈpæθˌweɪ/, rhythm /ˈɹɪð.əm/, marathon /ˈmæɹəθən/
เสียง “sh” และ “zh”: shortcut /ˈʃɔːtkʌt/, accomplish /əˈkɑm.plɪʃ/, duration /dʒʊˈɹeɪ.ʃən/, pollution /pəˈluʃən/, flashcard /ˈflæʃˌkɑɹd/
คำยาว — ลงเสียงหนักให้ถูกพยางค์: epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, norepinephrine /ˌnɔːɹɛpɪˈnɛfɹɪn/, practically /ˈpɹæk.tɪ.k(ə.)li/, vocabulary /vəˈkæb.jə.lə.ɹi/, productivity /ˌpɹɒdʌkˈtɪvəti/

เสียงที่คนไทยมักออกเสียงยาก:

เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: optimize /ˈɑptɪmaɪz/, derive /dɪˈɹaɪv/, enhance /ɪnˈhæns/, accomplish /əˈkɑm.plɪʃ/, decrease /dɪˈkɹiːs/
/v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: derive /dɪˈɹaɪv/, vocabulary /vəˈkæb.jə.lə.ɹi/, productivity /ˌpɹɒdʌkˈtɪvəti/, overdrive /ˈəʊvə(ɹ)ˌdɹaɪv/, activate /ˈæktɪˌveɪt/
/z/ — เสียงก้อง ไม่ใช่ /s/: optimize /ˈɑptɪmaɪz/, designate /ˈdɛz.ɪɡ.neɪt/, memorize /ˈmɛm.əˌɹaɪ̯z/, amazingly /əˈmeɪzɪŋli/, optimization /ˌɑptəmaɪˈzeɪʃən/

วิธีฝึกกับวิดีโอนี้

ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง dopamine, researcher, shortcut เป็นพิเศษ

เทคนิค Shadowing คืออะไร?

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

เทคนิค shadowing: อ่านคู่มือฉบับเต็มทีละขั้นตอน →

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)

เลือกโหมดฝึก

ดาวน์โหลดแอป

Why I'm able to study 70+ hours a week and not burn out (how to stay efficient)

8 Habits That (quickly) Changed My Life

5 Minutes a Day to Feel More Energetic and Focused (No Motivation Needed)

How to Study More Effectively | Learning English Podcast | B1/B2 English Listening Practice

This Is How Geniuses Train Their Mind — IQ Is Not Fixed

Why You Keep Falling Off Your Goals (5 Neuroscience Backed Reasons)

Why You're Always Tired (and how to fix it)

I Lived Like Elon Musk for a Week But One Day Was Enough

I tried zone 2 training for 30 days (what I learned)

Why I'm able to study 4 hours with NO breaks (how to stay productive)

10 Habits Secretly Causing Brain Rot | Fix it Now

How I Started Thinking in English 24/7 (Without Translating)

If YOU Can’t Focus, You NEED to See This (Science Backed)

The Art of Doing Less and Achieving More