Luyện nói tiếng Anh bằng Shadowing qua video: I DREAM BIG BUT DO NOTHING. the neuroscience behind why & how to fix

If you've ever planned something big and then done absolutely nothing about it,

⏸ Tạm dừng

Tốc độ:

155 câu

Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.

If you've ever planned something big and then done absolutely nothing about it,

it is not because you're lazy.

There's literally a neurological cycle happening in your brain that prevents you from pursuing your dreams.

And in this video, I'll explain how it works and how to fix it.

My name is Olga.

I study cognitive science and computation at the University of Pennsylvania.

And after the last four years of studying how the human mind works,

I think this is probably the most fascinating and most useful thing I learned about.

So procrastination researcher Tim Pitchell has spent decades studying why people don't do the things that they promised themselves to do.

And he found that procrastination is not a time management problem.

Procrastination is an emotion regulation problem.

And here's what it means.

When you have something important to do,

like starting a creative project or submitting an application or doing a workout or an assignment,

and you think about actually doing it,

that's when your brain generates a negative emotion.

It can be self-doubt, overwhelm, anxiety.

You might have fear that the result is not going to be good enough.

And your brain does not like negative emotions, so it escapes.

You start cleaning your room,

you reorganize your desk, you pick up your phone,

you start scrolling, and suddenly that negative feeling of dread goes away and you feel relief.

And here's an interesting part.

That relief in itself is a reward.

And in psychology, behaviors that get rewarded get repeated.

So your brain learns, if I avoid a difficult task,

that's when I'm going to get that short-term feeling of relief,

which is something positive.

And it starts doing it automatically every time you're faced with something difficult.

And your brain creates something called an avoidance loop,

where you're faced with a difficult task,

it triggers a negative emotion,

then you don't do that task so you feel relief

and next time you're faced with something difficult you again default to avoidance because that's what triggers relief.

And here's what's happening in your brain.

Every time you're faced with a hard task there are two systems

that are competing for control and the first is your amygdala which is your brain's alarm system.

It is essentially responsible for detecting threats in the environment and if a task is seeming overwhelming or scary to you,

it essentially treats that task as a threat.

So it tells you, don't do this,

run, this is dangerous, you have to avoid this.

And the second is the part of your brain that actually makes you act.

And neuroscientists call it the dorsal interior cingulate cortex.

Essentially, it takes the fear signal from the amygdala,

if needed, it shuts it down,

and then it actually pushes you to do the things that you're supposed to be doing.

And when you procrastinate, your amygdala is winning,

which is called an amygdala hijack where essentially your emotional brain overrides your irrational brain

and you flee from the task and here's why it gets worse

if you don't address it every time you're going through the

avoidance loop you feel dreaded towards the task you avoid it

you feel relief every time you go through this avoidance loop you are physically strengthening the neural pathway for procrastination

Because as we all know,

what you repeat, you become.

So the procrastination circuit gets faster,

it becomes more of a default behavior for you,

and your discipline circuit weakens like a muscle that you stopped using.

So if your brain is training itself to avoid and procrastinate,

could you theoretically train it to do the complete opposite?

Well, Tim Pitchell spent 20 years of his career trying to answer that question,

while the answer is embarrassingly simple.

And the answer is, you have to just start.

Just start.

That's it.

No need to finish it.

No need to perform well.

You just have to start the task for five to ten minutes and not think about the outcome.

Essentially, you have to learn to interrupt the avoidance loop.

And here's how you do it.

Step number one is to catch it and name it.

And when you notice yourself procrastinating and you notice yourself avoiding something,

think about the emotion you're experiencing.

Are you feeling overwhelmed?

Are you feeling anxious?

Are you afraid that your result is not going to be good enough?

Just naming that emotion is enough for you to switch from your emotional mind back into your rational mind.

And second step is to make your task stupidly small.

Essentially think about what is the tiniest possible action you can

set for yourself as the goal just to make at least a little bit of progress.

For example, don't think that you have to write a whole essay tonight.

Think, oh my task is to open the document in Google Doc and write for just 10 minutes.

And don't think, oh I have to do this hour-long workout,

i'm really dreading it think of your task as just putting on your shoes

and going outside and the reason why simply starting something for 10 minutes is

so powerful is

because the actual process of completing a task is almost always

much easier than the extreme dread you feel before doing it

and pichol showed this beautifully in this study where he gave 45 students pagers

and that was before smartphones existed

so he gave them pagers he would page them eight times

a day for five days leading up to their academic deadline on some in some class

and

when the pager went off the student was supposed to report

how they were feeling what they were doing how they were feeling about the academic assignment that they had to do.

The data showed that the students consistently procrastinated on the tasks that they found difficult or unpleasant or stressful,

and they consistently replaced them with activities that were more interesting and more exciting.

And of course we all would do that, right?

But here's what Pitchell found most interesting.

When students procrastinated early in the week,

100

they would constantly justify it.

101

They would constantly say that,

102

oh, I work better under pressure,

103

I work better close to the deadline,

104

I will feel like it tomorrow

105

and they would say things like these to explain why they're not doing the task they're supposed to be doing

106

but when the deadline actually forced them to start not one of them said

107

that they were glad that they waited they were all saying

108

that they wish they had more time they wish they started earlier

109

and that the task wasn't actually as bad as they thought

110

so you're not actually avoiding the task you're avoiding the way

111

that you think the task is going to make you feel and your brain is wrong about it almost all the time.

112

And now you might be thinking,

113

well I don't just sit on the couch doing nothing,

114

I'm actually busy all the time,

115

so why can I not finally start this project that I've been putting off for months?

116

Well there's an answer to that.

117

Your brain does not just let you sit there doing nothing

118

because that triggers guilt and guilt is is another negative emotion that a medulla is trying to escape.

119

So it disguises that avoidance as productivity.

120

And there's actually two specific disguises that I want to discuss with you.

121

And the first disguise is perfectionism.

122

And research has consistently shown that people who score higher on perfectionism are bigger procrastinators.

123

Because perfectionism essentially makes you afraid that your result is not going to be good enough,

124

which makes you not even start in the first place.

125

And researchers found that more perfectionist professors actually publish less papers than their less perfectionist colleagues,

126

even if you control for how hardworking they are essentially perfectionism makes you never start

127

so you never fall short and disguise number two is productive procrastination

128

and this one gets everyone it's the sneakiest one

129

because you're not actually sitting on the couch you are doing

130

something you're researching you're reorganizing your desk you're planning something you're

131

watching videos on youtube about how to be more productive instead

132

of actually doing the thing maybe you're even watching this video right now instead of working on your assignment

133

or working on your new project i don't know

134

and pitchel's research calls this short-term mood repair

135

when a real task triggers anxiety

136

or overwhelm some negative emotion your brain essentially decides to swap it for a safer

137

and less risky task that is still going to give you some sense of accomplishment when you finish it

138

but it's going to be without any risk of failure or judgment because that task is going to be less high stakes.

139

Like instead of writing an essay,

140

you spend an hour color coding your notes.

141

Or instead of applying to jobs,

142

you spend hours perfecting your resume for the fifth time.

143

And instead of starting a business that you've dreamt of starting for years,

144

you read 10 books on how to start a business.

145

So you feel like you're making some progress but the actual scary task

146

that you actually have to do hasn't moved an inch.

147

And again remember you're not actually avoiding the task you're avoiding how you think the task is going to make you feel.

148

But when you actually start doing it you realize

149

that the dread of starting is much worse than doing most of the time.

150

So now you know what the avoidance loop looks like,

151

how your brain disguises it and how to break it.

152

So subscribe if this helped and please let me know in the comments what other topics

153

or videos or ideas you would like to see in my YouTube channel.

154

And I'm currently building out my YouTube channel so any sort of support or likes or comments would be greatly appreciated.

155

And I'll see you in the next one.

TRENDING

Phổ biến

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.

ShadowingEnglish.com – Luyện Nói Tiếng Anh Bằng Shadowing

Nói tiếng Anh lưu loát với phương pháp Shadowing — nghe người bản xứ, đọc theo từng câu, rèn phản xạ ngôn ngữ thật sự. Được hàng ngàn người học IELTS tin dùng.

Luyện nói tiếng Anh bằng Shadowing qua video: I DREAM BIG BUT DO NOTHING. the neuroscience behind why & how to fix

Phổ biến

Bối Cảnh & Nền Tảng

5 Câu Nói Hữu Ích Để Giao Tiếp Hàng Ngày

Hướng Dẫn Shadowing Bước Từng Bước

Phương Pháp Shadowing Là Gì?

Luyện nói tiếng Anh bằng Shadowing qua video: I DREAM BIG BUT DO NOTHING. the neuroscience behind why & how to fix

Tải Ứng Dụng

Bối Cảnh & Nền Tảng

5 Câu Nói Hữu Ích Để Giao Tiếp Hàng Ngày

Hướng Dẫn Shadowing Bước Từng Bước

Phương Pháp Shadowing Là Gì?