Luyện nói tiếng Anh bằng Shadowing qua video: If YOU Can’t Focus, You NEED to See This (Science Backed)
Chọn chế độ luyện tập
Mỗi chế độ mở một phòng luyện tập toàn màn hình.
382 câu
Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.
1
I grew up in a very disorganized home where like the doors inside my house had holes in them
Tôi lớn lên trong một ngôi nhà rất bừa bộn, nơi mà những cánh cửa bên trong nhà tôi đều có lỗ hổng.
2
and our house there was like some rooms
và nhà của chúng tôi ở đó có mấy căn phòng
3
that looked like a hoarder lived there just piles and piles of stuff to the roof um house demolished in many respects.
trông như thể có một người tích trữ đồ đạc sống ở đó, chỉ có đống đồ chồng chất tới nóc, ừm, ngôi nhà đã bị phá hủy theo nhiều nghĩa.
4
Like the back of the garden was six foot high.
Phía sau khu vườn có hàng rào cao khoảng sáu thước.
5
It was a mess.
Thật là một mớ hỗn độn.
6
So I've grown up. with mess.
Vậy là tôi đã lớn lên trong sự lộn xộn.
7
And I'm therefore still pretty messy today.
Vì vậy hôm nay tôi vẫn còn khá bừa bộn.
8
And it's something I've always wanted to defeat, but I just, sometimes I tell myself, well, you know, it was hardwired into me when I was a kid, and it is just who I am.
Và đó là thứ mà tôi luôn muốn đánh bại, nhưng đôi khi tôi lại tự nhủ rằng, chà, bạn biết đấy, nó đã ăn sâu vào tâm trí tôi từ khi còn nhỏ, và đó đơn giản là con người tôi.
9
And a lot of people go around saying that.
Và rất nhiều người đi khắp nơi nói như vậy.
10
They've just kind of...
Họ vừa mới kiểu như...
11
identified with and accepted a certain bad habit is part of who they are.
coi là mình có và chấp nhận một thói xấu nào đó là một phần của bản thân họ.
12
Well, I will say that some of the Most brilliant people I know had terribly messy offices.
Chà, tôi phải nói rằng một số người thông minh nhất mà tôi từng biết lại có những văn phòng cực kỳ bừa bộn.
13
And they were very internally organized people.
Và họ là những người có tổ chức rất tốt về mặt nội bộ.
14
It was kind of interesting.
Điều đó khá thú vị.
15
They were like a laser beam in their ability to kind of sort through mess.
Họ có khả năng sàng lọc mọi thứ rối rắm một cách chính xác như chùm tia laze.
16
They didn't see the mess.
Họ đã không thấy sự lộn xộn.
17
In fact, my postdoc advisor, who also sadly passed away, an incredible human by the name of Ben Barris, used to walk into his office and there'd just be piles of stuff everywhere.
Thực tế, người hướng dẫn sau tiến sĩ của tôi, người cũng đã qua đời một cách đáng tiếc, một con người tuyệt vời tên là Ben Barris, thường bước vào văn phòng của mình và ở đó chỉ có đống đồ đạc lộn xộn khắp nơi.
18
And I'd say, "Ben, I think we should clean your office." And he'd say, "Don't touch anything because if you move anything, I won't know where it is." And I said, "How could you possibly know where anything is right now?" And he'd say,
Và tôi sẽ nói, "Ben, tôi nghĩ chúng ta nên dọn dẹp văn phòng của anh." Rồi anh ấy sẽ đáp, "Đừng đụng vào bất cứ thứ gì, vì nếu bạn di chuyển thứ gì đi, tôi sẽ không biết nó ở đâu nữa." Và tôi nói, "Làm sao mà anh có thể biết được thứ gì đang ở đâu bây giờ chứ?" Rồi anh ấy sẽ nói,
19
"I know where everything is." And so I think some people also, by growing up in or being in that environment,
20
also maintain an uncanny to find things, whereas I'm the sort of person where I can't do any work until everything is cleared away.
21
And so I see myself as on the weaker side of this ability.
22
But to your question, I think stories are very powerful and very dangerous.
23
Stories are, the way that humans organize knowledge by and large, right?
24
We don't tend to, organize things into lists, we have these narratives that we call stories because from a young age,
25
We learn things not just by hearing them and seeing them, but they are...
26
compartmentalized into narratives that have a beginning, a middle, and an end.
27
Sometimes they have a kind of a crescendo and then a relaxation.
28
Just think about a childhood song of learning like the ABCs.
29
They don't teach you the ABCs, A, B, C, D, E, F, G, H, I, J, right?
30
They don't do that.
31
What do they do?
32
They give you a song, which is a story.
33
Musicians will understand this inherently.
34
Again, I'm not one, but when I started researching neuroscience of music and the brain came to understand.
35
So it's A, B, C, D, E, F, G, right?
36
the change in the inflections as one does the alphabet as a young kid, is the story of the alphabet.
37
Now people might say, okay, what is he talking about?
38
What's happening here is you create variation in terms of batching of ideas so that something has a beginning, a middle, and an end.
39
So if you think, okay, I grew up in this house, and it was really messy, and now I have too much mess.
40
And in order to undo that, there's this kind of like, hardwired, right, dangerous words, hardwired neural circuitry in my brain that I would have to work really,
41
really hard to undo, scared into being a cleaner person or a more tidier person, whatever it is.
42
That's very dangerous because there's a beginning to that, a middle to that, and an end to that, and it has immense meaning as a consequence.
43
One of the most powerful things is to understand
44
that neuroplasticity really involves taking an existing story and dismantling some component of it.
45
What could the component be?
46
Well, there's all this stuff like the Byron Katie work, which says, you know, you take something that you believe as true and you say, okay, like I'm an untidy person and then you counter it.
47
"How do I know that?" Well, okay, I have this experience.
48
Okay, that's the story.
49
And then you start running counter narratives.
50
You say, "I'm, I'm, actually a tidy person.
51
And then people say, well, this is silly.
52
You're just lying to yourself, right?
53
Where they say, is it always true that you're a messy person?
54
You start challenging this story from different sides.
55
Now, I believe, because I'm a neuroscientist, I'm not a psychologist or in the self -help world.
56
that the brilliance, the kind of unconscious genius of that approach is,
57
actually that what one is doing is you're starting to create a new story.
58
You're starting to kind of infuse different questions into the existing neural network.
59
Now, the brain loves questions.
60
Like the brain, since we're young kids, we're asking questions.
61
And so if you take an existing story and you start challenging it with questions, you're not saying lie to yourself.
62
You're not suddenly going to say, okay, like I'm super tidy.
63
You're not going to, because you're not going to believe that.
64
But if you start challenging why it's that way, or, you know, you've been able to change so many other things, why would you to be able to change that.
65
When you say, "Well, it's just a habit, I can't do it." You say, "Well, what's a habit?" And you start poking and pushing and pushing.
66
What you eventually arrive at is this kind of,
67
Huh, actually, there's nothing keeping me from being a tidy person except this kind of fluency of a particular story.
68
And what you've done is you've interrupted the fluency of that story.
69
So then when you go to the behavior of, you know, do you set things down all over the place or do you put them in an orderly fashion, you start interrupting the habit,
70
the fluency of your typical behavior.
71
So I raised this as a way to kind of shine light on, essentially what, I do in my podcast career, which is, you know, we,
72
I believe very strongly in the fields of psychology.
73
I think self -help has some wonderful things to offer.
74
We've got ancient wisdom that goes way back.
75
And when you start to look at things through the lens of biology, you start to see that all of these things actually have merit and they're just different paths to the same outcomes.
76
So if you wanted to become a tidy person, I would encourage you, here would be one, let's just say neuroscience supported approach,
77
would be to write out one page about what a tidy person you really are, you'll know that's a lie, right?
78
And then to look at it and realize that in many ways, if you just replace tidy with messy at any location,
79
it'd probably be the exact same story.
80
And so what you're really talking about here is just a default that your nervous system is running.
81
And if you were to just swap the words, would you feel differently or do differently?
82
On the one hand, you'd say, no, that's kind of trivial, but I bet you the practice of writing it out would forever interrupt your notion of like, just going to set something down and be like,
83
ah, now you have something to kind of disrupt the habit.
84
of habit disruption that you'll look like.
85
Some people say, oh, you flick a rubber band on your wrist or something like that.
86
There's nothing special about the rubber band.
87
There's nothing special about the pain on your wrist or that you put a sticky note.
88
We know sticky notes work for about one day.
89
Why don't sticky notes work?
90
Why don't reminders on the mirror work?
91
Because they don't have enough salience.
92
They're not new.
93
They're not different.
94
The nervous system only changes if something is new and different.
95
So anyway, we could talk a lot about habit formation, but fear works, but so does disrupting the story.
96
How do you disrupt the story?
97
essentially give the opposite story and you think, well, that's just lying to myself.
98
But neurally it makes sense because, The nervous system, again, likes to be very economical, likes to do everything with the minimum amount of energetic expenditure.
99
And to change anything requires attention, and attention is expensive.
100
Attention is expensive.
101
And also I would say, as I'm, kind of rambling all this, things are going very well for you.
102
So you actually don't have any reason to tidy your space.
103
- I have a PA now and another PA and I have a clean assets.
104
Do you know what I mean?
105
- Yeah, you outsource it.
106
- Yeah.
107
- Great.
108
Well, there is incentive for all the folks that feel like they're not tidy enough.
109
You have two choices.
110
You can either start to be tidy now, or you can be successful enough that you can hire some assistants.
111
And I actually think, I say this in all seriousness, I think that one has to ask like, where is my attention in neural real estate best devoted?
112
I mean, we are living in a war. of attention.
113
I wake up in the morning and I can be a consumer or a creator.
114
If I reach for my phone, "I'm a consumer.
115
"If I go to my journal, I'm a creator."
116
My advice to anyone who wants to be successful in any domain is to do things away from
117
where you broadcast and then take it to that broadcast.
118
I mean, take your real life, to Instagram.
119
and be very cautious about taking Instagram to your real life.
120
Does that make sense?
121
If you look at successful people, they're doing things away from the platforms and putting them on the platforms.
122
So I have to be very careful.
123
Then I go into the kitchen, obviously, talk to people in my home. But...
124
If I pick up the phone and I start making a phone call, it's like, is this call really about moving the needle forward,
125
or is this just kind of like passive use of attention?
126
We have to be so careful nowadays.
127
So, so careful.
128
It's really challenging.
129
On that point of focus and attention, and thinking back to when you were 19 years old, one of the things people ask me a lot, and I guess it's a bit of a debate in the self -help world, is from a neuroscience perspective,
130
is manifestation and this idea of like visualization, visualizing who I want to become and, you know, where I'm going.
131
Is there any neuroscience to support that that works?
132
There is.
133
And I'm not trying to be negative, but I'll start with the negative counterexample for which there is...
134
and it's less often discussed.
135
So there's a wonderful researcher at New York University by the name of Emily Balchettis,
136
who talks about how for goal setting and habit formation, Fear setting is often one of the best tools.
137
You spend some time, maybe five minutes or so, thinking about all the terrible things that are going to happen if you don't actually accomplish your goals.
138
Nobody likes to do this, but guess what?
139
It turns out to be pretty darn effective.
140
- Really?
141
- I know.
142
It's really frustrating that this is the case.
143
But again, that has a lot to do with the way that the human brain is wired and likes to rewire itself.
144
Now, that said, it is important to envision goals.
145
visualizing goals in detail, writing them out, in some cases talking about them, although we can discuss that,
146
why that might not be the best idea in every circumstance.
147
can be very beneficial because it's hard to conceive something that you can't imagine.
148
But I think when people hear that visualizing goals or visualizing outcomes is critical, we sometimes forget that we don't always know what the end goal is.
149
Sometimes we have to break this up into milestones.
150
This is where I think Rick Rubin, even though he's not a formally trained scientist, has drawn a lot of interest for his work on creativity,
151
which is, you know, Rick is about largely, you know, sensing the kind of energetic pull of an idea
152
and being able to explore that without too much self -judgment or filtering or thinking about how it's going to be
153
received in other words that the metamorphosis
154
that leads to great music great poetry great scientific discovery podcasts finance companies
155
that one is building etc is a series of iterations
156
that occur on the time course of about a day you know
157
and so we can't always imagine the end
158
or the end product as the outcome this is why i said university is easy compared to other goals
159
because the end is a degree right
160
so you pick up your diploma like whereas in other areas it's far more mysterious often.
161
Now, Visualization, I think, can be very powerful.
162
But perhaps what's more powerful is to learn the brain and body state that best serves the work you're going to do.
163
So for instance, if I'm going to do some writing, and right now I'm working on a book, it's largely done, but I'm writing some bonus chapters,
164
unless I'm hyper motivated to do that when I sit down and hyper focused, I'll spend...
165
two, three minutes, just closing my eyes, focusing on my breathing.
166
It's meditation of sorts.
167
But what I tell myself is if I can't focus on my breathing for two or three minutes, how in the world am I going to focus on writing?
168
Four.
169
"two or three hours," that sort of thing.
170
The other thing that I wanna make sure I don't forget is, I mentioned that telling people your goals oftentimes can be useful if it stimulates a little bit of fear, like you have some accountability.
171
But we also know that...
172
because of the affiliative nature of in particular people that support us, there is this danger.
173
A friend of mine who's a cardiologist at UCSF, He said, "Be careful who you tell that you're going to start a podcast
174
or write a book." Because oftentimes the response will be, "Oh yeah, that's great.
175
You absolutely should write a book or you should do a podcast."
176
And people get a sort of reward from telling people about it.
177
And then they never actually go do it.
178
Whereas I can cite numerous examples of where people were told, "You're never going to be able to do that." you're never gonna be able to be successful in that.
179
My goodness, those people dig their heels, and they show that they can do it.
180
Now, I get into debates about this with Rick from time to time.
181
It's unclear to me whether or not the energy around trying to prove oneself is detrimental to the outcome.
182
and I sense it is, right?
183
This kind of grinding against like, oh, take that, and take that, as opposed to just doing things out of real love of craft.
184
I think about the way I felt about Aquaria and fish as a kid, and it's just like pure delight.
185
That's the word that comes to mind, just delight.
186
I wanna learn more about it.
187
I wanna do it and tell people about it.
188
That's the wonderful romantic picture of, effort and progress and outcomes.
189
But in reality, you probably need both.
190
You need to be able to access some fear and sense of competition, but also delight in craft.
191
You know, like Peter Thiel's book, "Zero to One," as I recall, defines competition as anti -creativity in many ways,
192
because through competition, you are by definition, changing what you're doing in order to outdo somebody else or something else.
193
And so you're morphing your creation in order to kind of overcome something.
194
Whereas if you're just purely thinking about something you want to grow and cultivate, there are none of those barriers.
195
But, in the worlds that I've been in, Science.
196
To a lesser extent, podcasting, and that's a wonderful feature of podcasting, but certainly in science, it is hyper -competitive, right?
197
Two laboratories working on similar things, people are concerned that - If one publishes first, the other will not be able to publish, certainly not in as high quality a journal.
198
And jobs are created through these journal publications.
199
Podcasting is actually a wonderful field because let's say you and I have the same guest on our podcast.
200
All it does is raise it in the algorithm.
201
It's not like, you know, and it's such a, and so I think there's a lot of collegiality
202
and camaraderie in the podcast field that exists in little pockets in science.
203
brutally competitive field, which doesn't mean it's anti -creative, but in a dream world where there's infinite amount of money for scientific research,
204
because that would better humanity in my view, and people didn't have to be competitive about grant dollars or publication,
205
I think we would make far more progress as a species.
206
So competition fosters a outcomes.
207
This is clear in markets.
208
It's clear in a lot of domains, but pure love and delight of craft and creativity, that's definitely the way to go.
209
But in most endeavors, you gotta have both.
210
If sitting next to someone in class and realizing, okay, 'cause this was me back when I'm thinking, okay, I love this topic, but gosh, I want that top mark.
211
I want that top mark on the distribution.
212
Like that's good.
213
"She and he are really, really good.
214
"And we're gonna study together.
215
"But my God, when it comes time for that exam, "like I'm going for it." A little bit of competition can bring out our best, I think, certainly in sport.
216
But when it comes to creative endeavors that are really about our own unique contribution, I mean, you could tell me more about this in business because I don't, you know, I have a company,
217
but I'm not a business person.
218
But I always feel like competition can bring out more energy but not more creativity.
219
Yeah, and I think a big point I was thinking as you were talking was just about how much you let
220
that new energy that comes from competition distract you.
221
And it's the distraction that can destroy you.
222
Because if Apple are going this way and they're building this product without the keyboard and without the stylus,
223
and they've got their vision and they see Samsung doing something over there.
224
And if they divert from their own mission and their own first principles towards what someone else are doing, then that's when it can become destructive.
225
and invest more in their vision, then it's okay.
226
I think that's, and it is this dichotomy between competition does drive better outcomes for everybody that's competing, but at the same time,
227
yeah, it can harm you if it distracts you in a fundamental way.
228
It's kind of how I think about it, even with podcasting, like, You know, um...
229
As you were saying, there's so many podcasters doing so many amazing things.
230
I look at your podcast and I learn from it, but I know in my core, and we all know I'm never going to be Andrew Huberman.
231
And I'll never be you.
232
And I'll never be a Joe Rogan.
233
I'll never be a Lex.
234
And I admire your podcast very much, and Joe's and Lex's.
235
I think we each have our own unique style that we bring to it.
236
Chris Williamson.
237
It's...
238
been a lot of fun to see the unique flavors of podcasts crop up.
239
Yeah.
240
And how similar that is to the world I grew up in in skateboarding, the observations of from the music industry that I saw firsthand or that, you know, Rick has passed along,
241
you know, In the end, I think, Any creative endeavor is really about, and here, I don't want to sound mysterious or woo, it's about the energy that we bring.
242
It's about, taking our life history and bringing it to that thing in whatever form.
243
We don't even need to tell people our life history.
244
Taking our unique wiring and bringing it to that thing.
245
And we can again, look at things through the lens of biology and say, well, what are we talking about when we're talking about energy?
246
What is this energy thing that people are talking about?
247
And I think it largely boils down to these catecholamines,
248
the dopamine, epinephrine, norepinephrine cocktail that is setting the brain into a mode of attention, of motivation.
249
We now know dopamine is more about motivation to seek rewards as opposed to feeling of motivation pleasure or reward, there's a lot to be said about that.
250
And keep in mind that these three neurochemicals dopamine, norepinephrine, and epinephrine,
251
has been the neurochemical cocktail by which humans and other mammals have set and pursued goals for hundreds of thousands of years.
252
So we don't have like a unique system,
253
a unique neurochemical system for seeking out of mates versus food versus creating shelter versus creating technology.
254
and whole societies.
255
And it's not just these three neurochemicals.
256
Certainly there are other things involved, acetylcholine and a bunch of other things, neuroplasticity for that matter, but it's,
257
Clearly the case that the currency that the brain has set around getting us into forward center of mass, as I say, to like envision something, explore.
258
Nope, not down there, this way, ah.
259
"There's a cent here." And trade out an actual cent, "Oh, there's something interesting here.
260
"There's someone interesting here." And like exploring that, no, that's a dead path to, cul -de -sac, turn around, go, oh, here.
261
And then connecting these nodes of progress.
262
What's progress?
263
Ah, there's kind of another surge of these catecholamines, which sets us in forward center of mass.
264
you know, I don't want to oversimplify the biology, but when we talk about energy, for instance, taking Time to rest at night.
265
taking time to maybe meditate a few minutes, or do this practice that I'm a huge fan of, non -sleep deep rest, which is kind of a body scan,
266
deep relaxation, long exhales, It's a practice very similar to an ancient practice called yoga nidra, which has been practiced for thousands of years.
267
It's a kind of pseudo sleep.
268
And we know from a really nice study that NSDR, non -sleep deep rest, AKA yoga nidra.
269
can increase the baseline levels of dopamine in a brain area called the basal ganglia,
270
which is for, action generation and also withholding action by about 60 % from baseline,
271
just a short period of doing this practice can kind of re -up dopamine levels to a considerable extent.
272
It's a remarkable study and there are others like it.
273
So what does that mean?
274
Well, it means that in rest, we build up this capacity to be forward center of mass when we emerge from rest.
275
That's why I think we have to sleep every 24 hours.
276
This is why practices where we deliberately calm ourselves and still ourselves, allow us to be more forward center of mass mentally and physically afterwards.
277
It's kind of a duh when we hear it, we kind of go, oh, duh, of course, rest, action, rest, action.
278
But There's a lot more to it.
279
If you start exploring the layers, you start realizing that excitement for things versus burnout.
280
What's burnout?
281
It's just trying to be forward center of mass for too long.
282
you know, misuse of our dopamine circuitry.
283
It's, you know, ignoring the fact that these catecholamines and dopamine in particular, they are, not infinite in their availability, right?
284
There's a reservoir of them.
285
that can be depleted, but it can be replenished as well.
286
And one of the best analogies for this was actually explained to me by a guy named Dr. Kyle Gillette.
287
He does some online work as a public facing physician, endocrinology in particular.
288
And he said, "With dopamine, it's kind of like a wave pool.
289
You have this reservoir that can allow you to pursue things or scroll the internet or build businesses, whatever it is.
290
If you are really forward center of mass very intensely, you start generating these waves.
291
And if you get big waves of dopamine, and they crash out of the pool, you start depleting the reservoir.
292
So when I think about drugs of abuse like cocaine, which leads to huge surges in dopamine, or amphetamines, huge surges in dopamine.
293
What do we know about huge surges in dopamine?
294
Well, after those huge surges, you drop below your initial baseline to a state in which the same thing doesn't feel as good anymore.
295
You need so much more energy to get the same output.
296
That's what this is, right?
297
That's what this is.
298
I'll put this on the screen for anyone.
299
Yeah, so my colleague at Stanford, Dr. Anna Lemke, who runs our dual diagnosis addiction clinic and wrote the wonderful book, "Dopamine Nation," described this best.
300
You know, it's sort of like a seesaw, but whereby you get a big peak in dopamine, let's say from a drug of abuse like cocaine.
301
People on cocaine, it's all about ideas and what's next.
302
They're not like, "Hey, let's just kick back." It's all about what's, in fact, they have a million ideas per second.
303
Most of them are terrible ideas, but they're very forward center of mass motivated.
304
And then when the drug wears off, they feel very low and very depressed.
305
The dopamine is actually depleted below baseline.
306
People that work excessively, We all have different abilities to work out, but people that work excessively and abuse stimulants in order to do that achieve these peaks.
307
Is that like, so what would be an everyday example of that working excessively?
308
Do you mean like, pre -workout or something, what you mean?
309
- Yeah, I'm not anti -pre -workout.
310
Listen, I love to be well -rested, hydrated, have a nice pre -workout drink, maybe even a little shot of espresso,
311
listen to some music, and have an incredible leg day workout.
312
It's an amazing feeling, right?
313
But if you do that every single time, you start stacking all these catecholamine release -inducing drugs, okay?
314
So you're getting adrenaline, you're getting epinephrine, which is adrenaline, excuse me.
315
You're getting adrenaline, you're getting noradrenaline, also called norepinephrine.
316
You're getting dopamine release.
317
You're highly motivated.
318
You're in that state that everyone is seeking.
319
And you try and do that seven days a week, "You're not gonna do it." And then you wonder why in the afternoon, you're just completely cooked and you can't do any cognitive work.
320
Well, your dopamine and other things have crashed below baseline.
321
So I think it's important to understand that being, as I'm calling it, forward center of mass,
322
like really kind of motivated and pursuing goals is great.
323
But most of the time, we're probably
324
best off just coming off the gas pedal just a little bit to maintain
325
that ability to continue to be forward center of mass.
326
The same thing is true for stress.
327
We hear stress is bad.
328
Well, stress is bad, but it also sharpens your ability to learn.
329
It creates energy.
330
It actually boosts your immune system in the short term.
331
I say, "Tolerate as much stress as you can, provided you still behave like a kind person, right?
332
Don't say or do things that are unkind.
333
and make sure that you still get great sleep at night.
334
Most people, stress, stress, stress, stress, stress, run around, and then they can't sleep at night.
335
And then the next day they're depleted.
336
A little bit of stress is healthy.
337
Life is stressed, things are stressful.
338
But again, you're going to be in your best state of mind if you're calm and alert.
339
Alert and calm is the magic recipe and the ability to sleep at night.
340
If you want to take a bunch of pre -workout
341
and you want to listen to some loud music and have a great crush it workout, great.
342
But you should probably also be able to train without all of that.
343
Yeah.
344
If you're somebody who loves new goals and you're very excited about travel and this and that, great.
345
But do you have to layer in 50 things
346
and then you're sitting around at home and you're wondering why you're
347
so bored when you're back home and why life is so depressing and you need more travel, more stimulation?
348
In every domain of life, we see whether or not it's food or exercise or stimulants or sex or...
349
Media, if you push things to the max, you're going to feel depleted and understimulated afterwards.
350
And this trough below baseline, as Anna Lemke taught us with Dopamine Nation, that trough is a state that can last a long time.
351
And it's how long it's proportional to how high that peak in dopamine was.
352
Not how long, but how high that peak in dopamine was.
353
And when you're in that trough, that dopamine depleted state,
354
Typically what people do is they try and go out or access things that are going to reactivate the dopamine circuitry,
355
and all it does is drive them further and further and longer and longer into that trough.
356
What's needed is a period of waiting, of nonindulgence in any of these excesses.
357
that allows them to return to baseline.
358
We know this from drugs of abuse.
359
It takes more and more drug to try and get what turns out to be less and less of a high.
360
Most all addiction, most all compulsive behavior can be cured essentially through a period of abstinence lasting somewhere between 30
361
and 60 days, which to somebody who's highly motivated to seek that thing or do that thing, sounds like an absolute horror, but that is highly effective.
362
So for some people it's work and stimulants, you know, a number of people taking Adderall and work, work, work, work, I hear from these people all the time.
363
Typically they are from the tech and finance world.
364
And they're like, why am I burnt out?
365
Well, you've been blasting these catecholamine, regulated circuits for years, you need to just except you're going to feel a little low for a week.
366
Then you're going to feel a little less low.
367
Then you're going to come back to baseline.
368
And then, and only then, can you really get back into, like, full forward center of mass.
369
But at that point, you can introduce, you know, I do think there is, a clinical use case for certain ADHD meds, which are amphetamine.
370
There are certain people that need those meds.
371
Other people have driven themselves into this dopamine trough.
372
And so they're seeking out anything and everything to get them out of that trough, when really what they need to do is stay away from all that stuff and just wait.
373
Just wait.
374
Go on holiday or something.
375
Go on holiday, try and find reward in smaller things.
376
You know, this is why dogs are wonderful in simpler things. are.
377
a bit in the dopamine loop.
378
I've been in these loops before.
379
They're hard to exit, but once you exit them, you look back on them, you go, "What was I thinking?" Well, you were in a different state.
380
You're kind of a different animal when you're in pursuit.
381
If you love the Dariova CEO brand and you watch this channel, please do me a huge favor, become part of the 15 % of the viewers on this channel that have hit the subscribe button.
382
It helps us tremendously, and the bigger the channel gets, the bigger the guests.
Tải Ứng Dụng
Mọi thứ bạn cần để nói trôi chảy
Chấm điểm AIChấm từng câu nói
Luyện IPAThành thạo mọi âm
Từ vựngMở rộng vốn từ
Game Từ vựngHọc qua chơi
Cùng kênh
B21
JaackMaate Reveals His Regrets
Daily ConversationWorking Adults
B22
Why Israel Adesanya's Lowest Moment Was Winning The UFC Title
Daily ConversationWorking Adults
C11
World Leading Physician View On ADHD: Gabor Mate
Daily ConversationWorking Adults
C12
The REAL Reason Trump Started The Iran War
Daily ConversationWorking Adults
B2If YOU Plan To Have Kids, You NEED To See This
Daily ConversationUniversity StudentsWorking Adults
C13
Godfather of AI WARNS: "You Have No Idea What's Coming"
Daily ConversationUniversity StudentsWorking Adults
B22
How To Market and Sell To ANYONE… | Josh Kaufman
Business EnglishUniversity StudentsWorking Adults
B22
If YOU Give Me 20 Minutes, You'll Become Financially Free
Business EnglishWorking Adults
C21
The REAL Reason You're Being Lied To About AI
Working Adults
B25
Why You Have No Friends... | Simon Sinek
Business EnglishDaily ConversationUniversity Students
C1The REAL Reason AI Is Already Escaping
Daily ConversationUniversity StudentsWorking Adults
C1THIS Is The Fastest Way To Get Dementia… | The Brain Doctor, Dr Ann Mckee
Daily ConversationWorking Adults
C1AI Expert WARNS: "You're Not Ready For 2027"
Business EnglishDaily ConversationUniversity Students
B2If YOU Give Me 17 Minutes, You'll Never Be Broke Again
Business EnglishDaily ConversationUniversity Students
FOR YOU
Video gợi ý
B22
163 câu
Why I’m Able To Focus 70+ Hours Per Week (stay efficient and productive)
Business EnglishDaily ConversationUniversity Students
B212
159 câu
My Thoughts On Cleaning
American AccentBusiness EnglishDaily ConversationUniversity Students
B22
57 câu
3 ways smart people stay stuck in failing patterns | Anne-Laure Le Cunff
Business EnglishDaily ConversationUniversity Students
B23
157 câu
If You're Ambitious but Lazy, Watch This Samurai Lesson (Kaizen Method to Success)
Business EnglishDaily ConversationUniversity Students
B22
44 câu
Why Your Brain Thinks Resting is a Threat to Survival
Business EnglishDaily ConversationUniversity Students
B217
47 câu
Are You A Visual Thinker?
Business EnglishUniversity StudentsWorking Adults
B217
76 câu
Why Smart People Struggle To Find Love in Today’s World
Business EnglishDaily ConversationUniversity Students
B25
347 câu
Why You Keep Falling Off Your Goals (5 Neuroscience Backed Reasons)
Business EnglishDaily ConversationUniversity Students
B22
249 câu
How to Stop Wasting Your Life (No More Distractions)
Business EnglishDaily ConversationUniversity Students
B28
96 câu
This Is How Geniuses Train Their Mind — IQ Is Not Fixed
Business EnglishDaily ConversationUniversity Students
B22
20 câu
I notice EVERYTHING 👀
Daily ConversationUniversity StudentsWorking Adults
B22
106 câu
Why I'm Always So Calm
American AccentBusiness EnglishDaily ConversationUniversity Students
Từ vựng và ghi chú luyện nói cho bài học này
Bài luyện nói trình độ B2 này dựa trên video “If YOU Can’t Focus, You NEED to See This”. Video này có 382 câu và 5326 từ để luyện shadowing. Phần lời nói dài 28:31. Người nói nói nhanh, khoảng 187 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 83% 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 |
|---|---|---|
| trough danh từ | /tɹɔθ/ | máng, máng ăn |
| motivate động từ | /ˈmoʊ.tɪ.veɪt/ | khích lệ, động viên |
| messy tính từ | /ˈmɛsi/ | lộn xộn, hỗn loạn |
| neuroscience danh từ | khoa học thần kinh | |
| delight danh từ | /dəˈlaɪt/ | niềm vui |
| creativity danh từ | /kri.eɪˈtɪv.ᵻ.ti/ | óc sáng tạo, tính sáng tạo |
| excessively trạng từ | /ɪkˈsɛsɪvli/ | quá chừng, quá đáng |
| fluency danh từ | /ˈfluːənsi/ | sự thành thạo |
| adrenaline danh từ | /əˈdɹɛnəlɪn/ | adrenalin |
| sticky tính từ | /ˈstɪki/ | dính |
| reservoir danh từ | /ˈɹɛz.ə(ɹ).vwɑɹ/ | kho |
| neuroplasticity danh từ | tính dẻo thần kinh | |
| undo động từ | /ʌnˈduː/ | hoàn tác |
| disrupt động từ | /dɪsˈɹʌpt/ | làm phiền, ngán đường |
| alphabet danh từ | /ˈæl.fəˌbɛt/ | bảng chữ cái |
Cụm động từ bạn sẽ nghe
| Từ | Nghĩa |
|---|---|
| pick up động từ | nhặt, lượm |
| go out động từ | ra, chết |
| pass away động từ | qua đời, từ trần |
| sit down động từ | ngồi xuống, ngồi |
Những câu đáng luyện lại
Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:
- You say, "I'm, I'm, actually a tidy person.
- Where they say, is it always true that you're a messy person?
- How do you disrupt the story?
- Do you know what I mean?
- What do we know about huge surges in dopamine?
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Câu điều kiện if + mệnh đề, will/would + động từ — điều kiện và kết quả | if you move anything, I won't know · If one publishes first, the other will not |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | I've grown · I've always wanted · you've been |
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | was hardwired · is cleared · is wired |
| Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật | song, which is · career, which is · anyone who wants |
Phát âm cần chú ý
Người nói dùng 143 dạng rút gọn, ví dụ you're, I'm, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “th”: trough /tɹɔθ/, algorithm /ˈælɡəɹɪðm̩/
- Âm “sh” và “zh”: visualize /ˈvɪʒuəˌlaɪz/, envision /ɪnˈvɪʒn̩/, visualization /ˌvɪʒ.ʊ.ə.laɪˈzeɪ.ʃən/, relaxation /rᵻˌlækˈseɪ.ʃən/, addiction /əˈdɪkˌʃən/
- Từ dài — đặt trọng âm cho đúng: catecholamine /katəˈkəʊləmiːn/, creativity /kri.eɪˈtɪv.ᵻ.ti/, epinephrine /ˌɛp.ɪˈnɛ.fɹɪn/, excessively /ɪkˈsɛsɪvli/, norepinephrine /ˌnɔːɹɛpɪˈnɛfɹɪn/
Những âm người Việt thường gặp khó:
- Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: podcast /ˈpɑdˌkæst/, stimulant /ˈstɪmjʊlənt/, oftentimes /ˈɔf.ənˌtaɪmz/, disrupt /dɪsˈɹʌpt/, wrist /ɹɪst/
- Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: visualize /ˈvɪʒuəˌlaɪz/, surge /sɝd͡ʒ/, envision /ɪnˈvɪʒn̩/, visualization /ˌvɪʒ.ʊ.ə.laɪˈzeɪ.ʃən/, energetic /ˌɛn.əɹˈdʒɛt.ɪk/
- Âm /æ/ — mở miệng rộng hơn âm “e”: podcast /ˈpɑdˌkæst/, alphabet /ˈæl.fəˌbɛt/, relaxation /rᵻˌlækˈseɪ.ʃən/, advisor /ædˈvaɪ.zə(ɹ)/, algorithm /ˈælɡəɹɪðm̩/
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 trough, motivate, messy.
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.