Shadowing Practice: 4 Principles to Upgrade Your Life With Neuroplasticity - Learn English Speaking with Video
Bir pratik modu seçin
Her mod tam ekran bir pratik odası açar.
244 cümleler
Cümleler çok kısa veya çok uzun ise, ayarlamak için Düzenle'ye tıklayın.
1
In this video, I want to share four principles in neuroplasticity that, once you really understand them, can completely upgrade your life.
2
You see, we often feel like we're stuck in who we are, like this is who I am and there is nothing I can do to change that.
3
But your brain is so much more flexible than that.
4
It has real proven ability to rewire itself, to learn new things, to change at literally any age.
5
So today, I want to share what I have been learning about all of this over the past few years
6
and more importantly how i have been putting all of this
7
into practice in my own life with my real habits
8
and with my real goals before we start i want to remind you guys
9
that i'm currently working on my new course the dopamine reset
10
so if you want to be the first one to get notified
11
when it goes live the link to join the wait list is in the description
12
all right so now let's talk about the first neuroplasticity principle that has been helping me so much.
13
Your brain doesn't care what you're building.
14
And before you think that it sounds dramatic, let me explain what I mean.
15
There is a very famous principle in neuroscience and it was first described by a psychologist, Donald Hebb.
16
And it's usually summed up in one line.
17
Neurons that fire together, wire together.
18
You probably hear this phrase really often when you read books about habit building, because pretty much every time things happen in your brain at the same time,
19
like a thought and a feeling, a trigger and a behavior, the connection between those things gets stronger, a little bit more efficient,
20
and a little bit easier to activate next time.
21
And we say that with enough times, this behavior becomes automatic.
22
It becomes your habit.
23
But here's a very important part to this full story that was so important for me to understand.
24
This process has zero opinion about whether what you're building is actually good for you.
25
It's not actively filtering what's good for you, like neurons that fire together, wire together only when it comes to your good habits.
26
Unfortunately, it works for everything in our lives.
27
This process is simply reinforcing what you already do most,
28
which means that it can strengthen your patterns, whether good or bad.
29
Whether it's a behavior that you would like to nurture, like a new healthy habit that you would like to create,
30
or something that you would want to change, like grabbing your phone every single morning.
31
It feels like you're doing it on autopilot
32
because you've been doing it for years and years
33
and now you're realizing that wait a second i actually want to change this behavior
34
and so if we dig a little bit deeper behind this principle
35
that is also why we often choose not what's good for us
36
but what is familiar because you repeat it over
37
and over again your nervous system gets used to it and
38
so it feels familiar that is why you keep on choosing it
39
that is why in the morning you keep on reaching for your phone instead of doing something else because it feels familiar.
40
Your nervous system isn't always looking for what's good.
41
It's looking for what is known.
42
Familiar feels safe, even when this familiar is actually exhausting.
43
Because your brain has created this path, you're repeating this behavior over and over again, so that is why you keep on doing it.
44
And the unfamiliar, the healthier option, just doesn't have this path built yet.
45
And to fix all of this, we are not going to rely on discipline.
46
The reason why this knowledge is helping me so much in particular is
47
because I understand that it is not a discipline problem.
48
It doesn't mean that I'm lazy, it doesn't mean that I'm not disciplined enough, or I lack willpower.
49
It's just how my brain works.
50
My nervous system is always looking for something that's familiar.
51
Everything is working exactly the way it's designed.
52
It's just not pointing me in the right direction I want to go to.
53
So with all of this, what I like to do is I like to offer myself this reframe.
54
Instead of asking myself, Veronica, why do you lack discipline?
55
I ask myself, what have I been repeating without noticing?
56
Is it something that I want to keep on repeating or is it a behavior that I actually want to change.
57
For so many of us, reaching for our phones in the three seconds of silence before the elevator door opens feels extremely normal.
58
We're heating up our food in the microwave and what do we do?
59
We immediately start scrolling because waiting for a minute without doing anything feels unfamiliar.
60
it feels weird.
61
We stop at a red light and we immediately pull out our phones because this behavior is already automatic.
62
There are so many things we do in our lives, not because they are actually good for us, but because they feel familiar.
63
And I think this is where most of us choose productivity or constant perfection over the actual process of self -improvement.
64
And the actual process of self -improvement isn't always about addition.
65
You're not supposed to be only adding good healthy habits into your life.
66
Sometimes your biggest wins are going to come from removing the friction from you know those boring things
67
that you actually don't want to do.
68
You're trying to regulate your emotions in a way
69
that feels familiar even though now you're realizing that okay this is not something that I want to keep doing.
70
Instead of actually dealing with the situation like in the morning I decide that I'm not going to reach for my phone,
71
we pack our mornings with like more and more habits,
72
more and more healthy things when in reality your biggest win can come from just charging your phone in another room.
73
Your morning routine can stay the same it doesn't have to be super productive
74
and super complicated sometimes the best thing you can do for yourself is removing certain things not adding more habits
75
the next neuroplasticity principle
76
that i want to talk about is all about designing around
77
your environment not around your discipline like i'm going to do it
78
when i feel extremely disciplined we are working with our environment instead.
79
This is one of the most powerful things you can do.
80
There is an amazing book Good Habits Bad Habits by Wendy Wood and I highly highly recommend reading it.
81
In this book the author explains
82
that our habits are triggered far more by our environment than by our discipline or our willpower.
83
Maybe you're in a specific room and that is a cue for you to do a specific behavior.
84
Maybe it's a specific time of the day and so now that's a cue for you to do your habit.
85
Your environment is quietly doing all the work.
86
It's quietly remembering everything that you need to do, whether you're actively noticing it or not.
87
It's running the behavior almost before you've consciously decided to do it.
88
Pretty much all the habits i have i'm only able to stay consistent in them
89
because of my environment because of all the cues
90
that i've set for myself let's say
91
when i have unhealthy snacks at home i bought chips
92
and i have them in my kitchen do you think i'm
93
not going to eat them absolutely not i'm going to eat those chips
94
because i have this amazing delicious snack in my kitchen i'm not going to fight my willpower
95
or fight my discipline because i know that
96
if i have chips at home i'm going to eat them
97
if i want to change my behavior i'm going to work with my environment instead
98
so recently i realized that i actually wanted to add more nuts
99
and seeds into my diet of course i eat peanut butter here
100
and there but i realized
101
that it wasn't really enough like i wanted to eat different seeds and different nuts like cashews and walnuts.
102
So what I decided to do instead of working with my discipline and just telling myself, okay Veronica, you have a bag of cashews in your pantry, go and eat them.
103
It doesn't really work for me.
104
So I asked myself, what is going to work?
105
I personally really like eating those little like energy balls
106
or energy bars that you can make with nuts and seeds and oats and so I decided to make them myself.
107
I literally packed them with nutrients, with everything that I wanted to include into my diet and
108
so now I naturally eat more seeds and nuts every single day
109
because I like eating those healthy snacks and so reaching for them feels natural.
110
It doesn't feel like something I have to make myself do.
111
When I don't have chips at home and I only have energy balls, of course I'm going to reach for the things that I already have in my pantry.
112
And plus, I actually like those things.
113
I know that maybe, you know, comparing chips to sweet energy bars is a little bit weird, but if you really like chips,
114
you can make healthy chips for yourself with nuts and seeds.
115
It is extremely easy to do.
116
This is something that I tell you guys all the time.
117
The most reliable way to build a new habit
118
isn't to try harder it's to ask yourself like why isn't it working for me
119
and what do i need to change what do i need to tweak to make it feel natural
120
and usually the answer is going to be you need to design your environment
121
that is basically going to guarantee that the behavior
122
that you want to happen is going to happen and the behavior
123
that you don't want to happen isn't going to happen like
124
when you're trying to study to work
125
and your phone is right there next to you it's buzzing you're receiving a ton of notifications
126
so of course you're going to get distracted it is absolutely natural
127
so when I work my phone is always on do not disturb
128
because I know that when I am doing the hard work
129
when I am trying to do the thing that is important for me I don't want to get tempted by my phone.
130
And see for the habits that you want to introduce into your life, like eating more nuts and seeds,
131
we're not trying to suffer our way through this habit.
132
We're trying to make it suck less.
133
Don't try to get better at suffering your way through a healthy habit
134
that you're trying to build because that is not sustainable.
135
That is you relying on your willpower and on your discipline.
136
And one day, all of this is going to crumble.
137
That is natural.
138
Instead, attach something pleasant to it.
139
Make it more fun.
140
Reduce the friction.
141
In my case, I don't really like washing the dishes.
142
And so what do I do?
143
I listen to audiobooks when I wash the dishes.
144
Because this is something that makes the process feel way less boring.
145
now let's talk about principle number three find your anchor habit
146
if you guys read a lot of like self -help books
147
especially on the topic of habit formation you've probably come across this term an anchor habit
148
but to be completely honest the phrasing
149
that i like to use more in my everyday life is something like a big wave habit
150
and i'm going to explain why your anchor habit is basically this one habit
151
that once it's in place it pulls a wave of all the other good changes in your life almost without you trying.
152
For a lot of people exercising in the morning is
153
that anchor habit because when you know
154
that you have a workout scheduled for 7 a .m
155
and you already paid for it so you can't miss it you're probably going to go to bed on time.
156
You're gonna wake up, you're gonna put on your workout clothes, you're gonna drink some water and go.
157
After your workout, you're probably going to eat a healthy breakfast and then jump into work.
158
And so see how the dynamic of the whole day has already changed.
159
This one single habit exercising in the morning has pulled a wave of all the other positive changes into your life.
160
So of course we can call it an anchor habit,
161
but I just like to call it a big wave that gently pulls all the other good behaviors into your life.
162
We often think that to be able to be productive and disciplined and, you know, achieve our goals, we need to be perfect absolutely everywhere.
163
But I think more often than not, we can realize that if you find one or two
164
or three of those anchor habits or big wave habits in your everyday life,
165
then the whole process of achieving your goals and staying consistent starts to feel easier.
166
Not like a constant uphill battle anymore.
167
I can tell you guys that in my case, if in the morning I change out of my PJs, I do my makeup, I get ready,
168
I'm more likely to record,
169
to, you know, do all the things that I have on my to -do list because I feel ready.
170
I feel ready to approach all the things that are written on my to -do list.
171
It creates this beautiful momentum for me.
172
One consistent habit just drags all the other good habits along with it.
173
And the fourth neuroplasticity principle that I want to talk about is make your future self feel real.
174
There is a psychologist, Hal Hirschfeld, who has a great book, Your Future Self.
175
I highly recommend it.
176
In the book, he talks a lot about his research on this topic of your future self
177
and whether people actually feel connected to this concept of, you know, a future version of me.
178
He had people think about their present self, their future self, 10 years from now.
179
and a complete stranger
180
and for a lot of people in his study the brain
181
activity for the future you looked a lot more like
182
when you're thinking about a stranger than about yourself
183
so for most people their future you barely registers as you at all
184
when we don't feel the strong connection between us in the present
185
and us in the future we tend to think less about our long -term decisions We become less patient with money,
186
less likely to save, less likely to act with integrity when no one is watching.
187
But of course, the good part is this gap isn't fixed.
188
You can always work on deepening this connection with your future self.
189
When in Hal Hirschfeld's research,
190
people were shown age -processed images of themselves or spent even a few minutes actually interacting with an older version of themselves,
191
that gap actually closed and their decisions with it.
192
They saved roughly twice as much money.
193
They were more honest.
194
The more your present -day choices will start lining up with what you actually want to achieve,
195
with how that person would be behaving.
196
And when I was reading this book, Good Habits, Bad Habits, I honestly couldn't stop thinking about the other book i just finished reading we should all be millionaires
197
because there the author asks us a beautiful question how would a woman who already has a million dollars act
198
and yes i understand
199
that the instinct here is to think okay i'm going to
200
be spending all of my money i have a million dollars
201
you who i'm gonna buy the expensive thing i'm not going to worry about anything
202
but the goal of the question is actually to promote a certain feeling.
203
How would this woman handle a hard conversation?
204
What does her day look like?
205
What is she saying no to?
206
And I actually have this beautiful poster on my wall.
207
I've had it for years and years and years.
208
It says, be the woman you wish to become.
209
And I literally have it right here so that, you know, the moment I walk into my room, that is what I see.
210
It helps me get closer to my future self, actually embody that feeling.
211
When I think about my future self, like who I want to become, what does this person's day look like?
212
Let's say for you, the answer could be something like, I stay focused on my goals.
213
I don't get easily distracted or sidetracked.
214
Alright, so how can you embody that person now, at least a little bit we're not talking about perfection we're
215
talking about getting closer to our future self maybe by 10
216
by a little bit the answer might be in the morning
217
when i wake up i don't spend an hour scrolling on social media
218
and that is it you're already closer to the future version of you who stays focused on the things
219
that are important for you maybe you start exercising in the morning so that this becomes your big wave habit,
220
your anchor habit that pulls all the other beautiful changes into your life.
221
So when we think about neuroplasticity and behavioral science and mindset work that I'm genuinely obsessed with,
222
none of this is about forcing yourself into a different life through pure willpower.
223
I always say that the biggest thing that I'm learning from therapy, from reading all these amazing books,
224
is I'm actually getting closer to me.
225
I have a deeper understanding of who I am.
226
The habits that you have right now, the patterns you follow, all of that was built through repetition,
227
which means that you can also rebuild certain things with repetition if you want to.
228
And to me, all of this knowledge is really freeing
229
because it reminds me time and again that I am not a lazy person.
230
I'm a human and I act in a very human way.
231
So instead of fighting myself and then feeling shame that I can't be perfect, why not instead work with myself,
232
not against myself, and help me feel a stronger connection to my future self.
233
This way you can finally stop fighting yourself and start consistently getting closer to who you are,
234
to becoming the person who just lives this life and has all of these habits.
235
Yes, sometimes you get tired, you get distracted, but you trust yourself that you will always come back.
236
Alright guys, so I think it's going to be it for today's video.
237
I really really hope you liked it.
238
If you did, don't forget to give this video a thumbs up and subscribe to my channel.
239
I really appreciate it.
240
Just a reminder, I'm currently working on my course, The Dopamine Reset, so if you want to be the first one to get notified when it goes live,
241
you can join the waitlist in the description.
242
If you're thinking about what to watch next, I highly recommend this video right here.
243
Otherwise, I'll see you guys in my next video.
244
Ciao!
Uygulamayı İndir
Akıcı konuşmak için ihtiyacınız olan her şey
AI TelaffuzHer cümleyi puanla
IPA AlıştırmasıHer sesi ustalaştır
Kelime BilgisiKelime bankanızı oluşturun
Kelime OyunuOynarken öğrenin
Aynı Kanal
B22
5 Non-Negotiable Systems That Protect My Energy From Chaos
Daily ConversationWorking Adults
B23
5 Unfair Advantages You Can Build This Year
Daily ConversationWorking Adults
B21
How I Plan My Week Strategically (My Full Planning System)
Daily ConversationWorking Adults
B21
15 Slow Dopamine Habits That Lowered My Baseline Stimulation
Daily ConversationWorking Adults
B210
How to Create a Life You Love (one week at a time)
Business EnglishUniversity StudentsWorking Adults
B21
One Journaling Method to Replace Doomscrolling
Business EnglishUniversity StudentsWorking Adults
B22
Things I Quit in My 20s to Heal My Overstimulated Brain
Business EnglishUniversity StudentsWorking Adults
C116
How to Become Addicted to Being OFF Your Phone
Business EnglishUniversity StudentsWorking Adults
B22
Why You Dream Big but Never Start (and how to fix that)
Business EnglishUniversity StudentsWorking Adults
B21
7 Dopamine Habits That Saved Me From Brain Rot
Business EnglishUniversity StudentsWorking Adults
C116
Scrolling Is Ruining Your Ability to Think (here’s what I do instead)
Business EnglishUniversity StudentsWorking Adults
B2My Top 7 Healthy Habits I Started and Quit in 2026
Business EnglishUniversity StudentsWorking Adults
B2How to Get Smarter in One Summer (a step-by-step guide)
Business EnglishUniversity StudentsWorking Adults
FOR YOU
Video Öner
B27
342 cümleler
how to use neuroplasticity to rewire your brain to do hard things
Business EnglishUniversity StudentsWorking Adults
B28
96 cümleler
This Is How Geniuses Train Their Mind — IQ Is Not Fixed
Business EnglishDaily ConversationUniversity Students
B23
317 cümleler
10 Habits That Rewire Your Brain for Happiness
Business EnglishUniversity StudentsWorking Adults
B22
113 cümleler
This Dopamine Trick Will Make You Addicted To Studying
Business EnglishUniversity StudentsWorking Adults
B22
307 cümleler
4 Things That Are Keeping You From Being a High Performer
Business EnglishUniversity StudentsWorking Adults
B26
171 cümleler
High-Value Hobbies Everyone Should Master, Start Today
Business EnglishUniversity StudentsWorking Adults
B22
163 cümleler
Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)
Business EnglishDaily ConversationUniversity Students
B21
293 cümleler
How to Break ANY Bad Habit Using Neuroscience
Business EnglishUniversity StudentsWorking Adults
B27
249 cümleler
8 smart girl mindsets i live by | be confident, successful, and unbothered
Business EnglishUniversity StudentsWorking Adults
B24
246 cümleler
A regulated nervous system is the real flex.
Business EnglishUniversity StudentsWorking Adults
B25
20 cümleler
Why Nothing Changes (And How To Break Free)
American AccentBusiness EnglishUniversity StudentsWorking Adults
B24
101 cümleler
How To Visualize Your Success: Mental Rehearsal To Build Resilience
American AccentBusiness EnglishUniversity StudentsWorking Adults
Speaking Goals for This Clip
This video helps you target conversational fluency by practicing how to explain complex ideas (like neuroplasticity) in clear, natural English. You’ll learn to structure explanations, connect concepts, and use relatable examples—key skills for confident speaking. It’s also great for shadowing practice, as the speaker uses a steady, conversational pace with pauses that mimic real dialogue.
Phrase Bank
- "once you really understand them, can completely upgrade your life"
- "we often feel like we're stuck in who we are"
- "the connection between those things gets stronger, a little bit more efficient"
- "it works for everything in our lives"
- "it's not a discipline problem. It doesn't mean that I'm lazy"
- "familiar feels safe, even when this familiar is actually exhausting"
Fix Your Weak Spots
This clip is perfect for pronunciation practice of multisyllabic words like "neuroplasticity" (noo-roh-plas-TIS-uh-tee) and "reinforcing" (ree-in-FOR-sing). Pay attention to how the speaker stresses the second syllable in "neuroscience" (NOO-roh-sy-uhns) and shortens "because" to "’cause" in casual speech—this helps with natural rhythm. For shadowing technique, mimic the pauses after key points (e.g., after "Neurons that fire together, wire together") to build conversational flow. Focus on reducing "ums" and "ahs" by pausing instead, a trick the speaker uses effectively. This practice will make your English sound more polished and native-like, whether you’re discussing science or daily habits.
Bu videodaki dil bilgisi
Konuşmacının en çok kullandığı yapılar, videodaki sözcüklerin aynısıyla:
| Yapı | Videoda |
|---|---|
| Present perfect continuous have/has been + -ing — önceden başlayıp hâlâ süren bir eylem | have been learning · have been putting · has been helping |
| Present perfect have/has + fiilin üçüncü hâli — geçmişte olan ama şimdi de önemli olan bir eylem | has created · i've set · you've probably come |
| Edilgen yapı be + fiilin üçüncü hâli — kimin yaptığı değil, ne olduğu önemli | is known · are triggered · are written |
| İlgi cümlecikleri who / which + cümle — bir kişi ya da şey hakkında ek bilgi | woman who already · person who just |
Gölgeleme Tekniği Nedir?
Gölgeleme, başlangıçta profesyonel tercüman eğitimi için geliştirilen ve çok dilli Dr. Alexander Arguelles tarafından popüler hale getirilen, bilim destekli bir dil öğrenme tekniğidir. Yöntem basit ama güçlüdür: ana dili İngilizce olan bir sesi dinler ve hemen yüksek sesle tekrar edersiniz — konuşmacıyı 1-2 saniye gecikmeyle takip eden bir gölge gibi. Pasif dinleme veya dilbilgisi alıştırmalarının aksine, gölgeleme beyninizi ve ağız kaslarınızı gerçek konuşma kalıplarını eşzamanlı olarak işlemeye ve yeniden üretmeye zorlar. Araştırmalar, telaffuz doğruluğu, tonlama, ritim, bağlı konuşma, dinleme anlama ve konuşma akıcılığını önemli ölçüde geliştirdiğini göstermektedir — bu da onu IELTS Konuşma hazırlığı ve gerçek dünya İngilizce iletişimi için en etkili yöntemlerden biri yapar.