Luyện nói tiếng Anh bằng Shadowing qua video: HOW TO STOP OVERTHINKING (& START DOING)

If you struggle with taking action because you overthink absolutely everything

and you watch other people easily work on their plans without agonizing over every single step, believe me, there is nothing wrong with you.

There is a cycle of overthinking happening in your brain

that is actually trying to protect you

and in this video we're going to learn how to work around it so we can finally pursue our goals with ease.

My name is Olga, I just graduated from the University of Pennsylvania where I studied computation

and cognitive science

and after the last four years of studying how the human

mind works this is genuinely one of the most interesting things i've learned about

there's a common misconception that you overthink

because you're just very analytical your brain works just harder than

other people's you think too much you're just way too smart

and obviously this framing feels kind of good because it turns a problem

that people have into kind of like a compliment

but imagine a situation

so let's take an example from my life i for the longest time wanted to become a youtuber

and start a youtube channel but instead of actually creating a youtube channel i spent months

and years thinking about what gear i have to get what

sort of editing software to use what would i even make videos about

so i was just thinking and thinking and thinking about it

and overthinking every single step that i have to take to actually start a youtube channel.

So explain to me how exactly does overthinking help us here?

Because I cannot see why overthinking, over worrying, over researching can be helpful because it basically delays the moment

when you actually have to take action and see the result.

So if overthinking is not helping, why does our brain keep doing it instead of just taking action?

Well because taking action means that you have to face uncertainty

and our brains hate uncertainty when you're recording the first video you don't know

if it's going to be good you don't know

if people are going to judge you you don't know

if the idea you've been planning is going to survive contact with reality

and our brain hates that uncertainty our brain basically treats

that uncertainty as a real threat instead of letting you take action

and find out what is going to happen which would actually resolve

that uncertainty it offers you a deal your brain says oh

do not do this scary thing yet do not do this

research a little bit more think about it a little bit more analyze it a little bit more oh

and then we're going to have certainty then we're going to know what is the best course of action

and your mind creates something that i personally like to call like a certainty loop

so first you're faced of the decision or a goal

or a plan that has an uncertain outcome and

that uncertainty it feels very threatening

so in order to resolve the uncertainty you start to overthink you start to overanalyze compare options do planning

and that gives you temporary relief from the uncertainty

but the certainty never actually arrives because you cannot be certain about an outcome before you've actually lived it.

So the uncertainty comes back and it only will be resolved once you're actually done with the action, done with the plan.

A researcher named Thomas Borkovitz at Penn State University studied this problem for decades

and he actually found out that overthinking functions as emotional avoidance.

When you research and you analyze and worry, you're actually engaging with the problem at arm's length,

and that protects you from the actual feeling of uncertainty.

And there's another reason why this overthinking loop is so hard to escape.

So there's a phenomenon in psychology called the Zegarnik effect and it's

when your brain treats every unfinished task every unmade decision every unsent message is basically an open tab

so if you were to imagine your brain as a browser

and you're clicking through different things you're thinking about many different

ideas every single unmade decision would stay as an open tab in your brain

and you would always see it on the on the top of the browser for example you know

when you receive an important email but you do not immediately reply to it

and then in the middle of the day you're going to

keep remembering about replying to this email in the middle of

a conversation with someone in the shower taking a walk you're always going to be getting reminded by your brain

that oh there's an email i have to reply to there's an email i have to reply to

and it's never going to actually leave you until you go and reply to that email.

And it keeps running in the background

because it is your brain's way of making sure that important things do not get forgotten.

So when you're stuck in the certainty loop, you never actually act on anything.

You keep overthinking and trying to reach that certainty, but the certainty never arrives because you never actually complete the action.

And that's where the Zagarnik effect comes in

because you keep being reminded by your brain about all the plans that you have and it's actually just, it's like a ton of open tabs in your mind that keep cluttering your mental space.

So how do we actually close these tabs?

You might think that you have to make every decision, finish every task, complete every project,

but no. Researchers Baumeister and Mazzacampo found something very interesting.

They found that your brain doesn't actually need every task to be done.

It just needs to create a plan to resolve it.

When people in their study took an unfinished goal and they wrote down a specific plan of how they would complete it,

their intrusive thoughts, their overthinking, it stopped.

So the first exit from the certainty loop is very simple.

So you sit down, you take pen and paper

and you write down every single open tab that you have in your mind.

So every unmade decision, every plan, every dream you have, everything that you keep thinking about.

Also, very minor things as well.

Every random email that you forgot to reply to, every message you forgot to reply to, and just write it down from your mind and onto paper.

Then for each one of them, write a concrete next step of how you're going to resolve it

and how you're going to turn a thought into an action.

Personally, I love to write a brain dump like this on my iPad.

It's where I write my notes, my plans, my tasks I have to do, plan my videos.

I use a screen protector called Paperlike 3, which has this nano dots surface and it gives you real friction when you write.

So it basically feels like you're writing pen on paper instead of writing pen on glass.

And they spent years testing and producing this nano dots technology

that has this paper feel experience without actually compromising the clarity of your screen.

I also have to mention installation because I definitely ruined screen protectors before,

but Paperlike 3 has this butterfly application system that basically makes it impossible to mess up.

It keeps your screen sealed from dust until the exact moment the protector goes on,

and there's also an interactive guide on your iPad that walks you through everything step by step, so I got it perfect on the first try.

If you want to try it, I'll put my link in the description.

And they also have a 100-day money-back guarantee, so there's genuinely no risk.

And it comes in a pack of two, so you always have a spare.

And thank you to Paperlight for sponsoring this video.

Fix number two, shrink the action until your brain can't resist it.

Remember, the loop spins because the action feels way too big.

100

Starting a YouTube channel, launching a whole business, having a whole difficult conversation.

101

Basically, the bigger the action, the more uncertainty it carries.

102

So if you're going to shrink the action, make it very small and cut it down into very small achievable chunks,

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you're going to feel less uncertainty when you try to complete that like one small step.

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Fix number three, act for evidence.

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The certainty loop makes you a promise.

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It says that if you think about it a little bit more, you're finally going to achieve certainty.

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But it doesn't work this way.

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You will never analyze your way into knowing whether your business idea is going to succeed.

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You have to go and you actually have to do it and then you're going to find out.

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So you're never going to know whether your goal or your plan is going to be successful.

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You have to go and actually turn it into the physical reality.

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I also love this related idea from procrastination research and it says that procrastination is not a time management problem.

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It is an emotion regulation problem.

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And I talked about it extensively in this video.

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I'm going to link it somewhere here.

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But it's very interesting because we productively procrastinate on our goals and on our dreams

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because we just want to avoid the negative emotions of thinking about potential failure

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and the uncertainty of the outcome that we're going to reach.

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Now I have given you all the fixes

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that have helped me with dealing with overthinking that I've learned through my personal experience, or talking to people, reading books and articles.

121

And these fixes probably are going to help if you actually know that you're overthinking.

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But some people overthink without actually realizing that they are overthinking.

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So I think it's very helpful to know about different types of overthinking and how it can show up in our lives.

124

So now I'm going to give you four overthinking types.

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And let me know in the comments

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if you recognize any of them in yourself

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and maybe you don't recognize some of them in yourself be very curious to hear.

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Number one is the replayer.

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Imagine you had a conversation with someone three days ago and you're still thinking about it.

130

You're still playing it over in your head and thinking, oh, I should have said this.

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Maybe I said something wrong.

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Maybe I said something insensitive.

133

Maybe I should say something else next time.

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And you keep overthinking it despite the fact that it already happened and the conversation has already taken place.

135

So you cannot actually change anything you said in that conversation.

136

Of course, a lot of us do it in our daily lives, especially if we accidentally say something that we did not mean to say.

137

But if you find yourself doing it constantly with a lot of conversations, you're definitely the replayer.

138

Number two is the catastrophizer and it's when you have a certain goal

139

or a certain plan and before you even started pursuing it you already imagine 20 different ways

140

that is going to go wrong so you're constantly pre-living different disasters

141

and worst case scenarios so that

142

if they do happen you're not going to be surprised by them

143

and you're not going to be too disappointed number three is the over planner it's

144

when your plan has a other plan

145

when your backup plan has another backup plan you've been getting ready to do something for

146

so long that the preparation itself becomes an entire new project even of itself

147

so you're basically wasting time on preparation instead of doing the actual original project.

148

Number four is the overanalyzer.

149

And this one is me and it's basically when you want to analyze every single course of action.

150

It feels like the most dangerous form of overthinking because you genuinely feel productive when you overanalyze, when you take notes, when you create spreadsheets,

151

when you do research to prove that you are actually working.

152

Let me know in the comments which one of these characters is you.

153

I'd be very curious to hear from you and how you actually deal with these forms of overthinking.

154

And also if you know any other forms of overthinking that I didn't mention in this video, I'd also be very curious to hear and to learn something new.

155

So we have now discussed why we overthink our actions and how we can stop doing that.

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But I also want to add one very, very important thing.

157

Everything I discussed today is about everyday overthinking.

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It's the type of overthinking that can slow you down a little bit, can make it a little bit slower to take action,

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or it might be a little bit harder for you to make a decision because you keep thinking about it.

160

But if overthinking is consuming most of your days, if it's affecting your sleep, your relationships, your health, this is not something a YouTube video can fix.

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This is definitely something that is worth talking to a professional about.

162

But if this is daily overthinking, I'm always happy to share my experience and what I think about it.

163

Also guys, I have not been posting for a while

164

and thank you so much for checking in me

165

because some of you have reached out and asked if i'm okay

166

but i am okay so the thing that happened is

167

that i graduated from college i moved from philadelphia to san francisco

168

and this entire time i was trying to find an apartment in san francisco

169

if you know anything about san francisco you know

170

that the apartment search here is absolutely insane right now i

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spent such a long time trying to find an apartment

172

and i'm so happy that i'm finally i moved

173

and i settled into my cozy little studio here

174

so from now on i will be recording my videos in here

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and if you learned something new in this video i'd really appreciate

176

if you like this video and subscribe to my channel

177

and right now i'm trying to build out this big library of videos about cognitive science psychology neuroscience,

178

maybe some other topics as well.

179

And if you have any sort of topics or themes

180

that you would be interested to hear my perspective on and to do a little bit of research on, do let me know in the comments and I'd be very happy to hear your ideas.

181

And thank you so much for watching.

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Từ vựng và ghi chú luyện nói cho bài học này

Bài luyện nói trình độ B2 này dựa trên video “HOW TO STOP OVERTHINKING”. Những từ được nhắc lại nhiều nhất trong bài: overthinking, action, brain, uncertainty, thinking. Video này có 181 câu và 2445 từ để luyện shadowing. Phần lời nói dài 13:27. Người nói nói nhanh, khoảng 182 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 86% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.

Từ vựng quan trọng trong video

15 từ khó nhất trong video, kèm phiên âm và nghĩa:

Từ	Phiên âm	Nghĩa
analyze động từ	/ˈæn.əˌlaɪz/	phân tích
nanotechnology danh từ	/ˌnænoʊtɛkˈnɑləd͡ʒi/	công nghệ nano
procrastination danh từ	/pɹəʊˌkɹæs.tɪˈneɪ.ʃən/	trì hoãn
emotion danh từ	/ɪˈməʊ.ʃən/	cảm xúc
neuroscience danh từ		khoa học thần kinh
chunk danh từ	/t͡ʃʌŋk/	mảnh, mẩu
friction danh từ	/ˈfɹɪkʃən/	ma sát
extensively trạng từ	/ɪkˈstɛn.sɪv.li/	rộng rãi, bao quát
consume động từ	/kənˈsum/	dùng, tiêu thụ
compliment danh từ	/ˈkɑmpləmənt/	lời khen
researcher danh từ	/ˈɹiˌsɝ.t͡ʃɚ/	nhà nghiên cứu
butterfly danh từ	/ˈbʌ.tə(ɹ).flaɪ/	bươm bướm, bướm
threaten động từ	/ˈθɹɛt.n̩/	doạ
subscribe động từ	/səbˈskɹaɪb/	đăng kí
dump động từ	/dʌmp/	vứt bỏ, đổ

Cụm động từ bạn sẽ nghe

Từ	Nghĩa
write down động từ	viết ra, ghi xuống
come back động từ	trở lại, trở về
sit down động từ	ngồi xuống, ngồi

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúc	Trong video
Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục	you've been planning · you've been getting · have not been posting
Câu điều kiện if + mệnh đề, will/would + động từ — điều kiện và kết quả	If you want to try it, I'll put
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại	i've learned · you've actually lived · have given
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm	will be resolved · being reminded · be done

Phát âm cần chú ý

Người nói dùng 56 dạng rút gọn, ví dụ you're, I'm, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.

Âm “sh” và “zh”: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, unfinished /ʌnˈfɪnɪʃt/, emotion /ɪˈməʊ.ʃən/, computation /ˌkɑmpjʊˈteɪʃn̩/, misconception /ˌmɪs.kənˈsɛp.ʃən/
Từ dài — đặt trọng âm cho đúng: uncertainty /ʌnˈsɜːtənti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, nanotechnology /ˌnænoʊtɛkˈnɑləd͡ʒi/, procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, achievable /əˈt͡ʃivəbəl/

Cách luyện với video này

Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như analyze, nanotechnology, procrastination.

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →

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Từ vựng và ghi chú luyện nói cho bài học này

Từ vựng quan trọng trong video

Cụm động từ bạn sẽ nghe

Ngữ pháp trong video

Phát âm cần chú ý

Cách luyện với video này

Phương Pháp Shadowing Là Gì?