跟讀練習: Doing These 5 Things Every Day Will Rewire Your Brain - 通過影片學習英語口語

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49 句
如果句子過短或過長，請點選 Edit 進行調整。
1
Deleting Instagram isn't going to fix your attention span.
刪掉Instagram並不會改善你的注意力持續時間。
2
Your brain is already cooked.
你腦袋已經壞掉了。
3
You wake up and immediately reach for your phone.
你醒來後立刻伸手去拿手機。
4
You sit down to focus, but your mind starts begging for stimulation.
你坐下想要專心，腦子卻開始吵著要刺激。
5
Every video feels too slow, and even doing nothing feels uncomfortable.
每支影片看起來都太慢，就連什麼都不做也覺得很不舒服。
6
That's not laziness.
那不是懶惰。
7
That's brain rot.
這根本是腦袋壞掉了。
8
Short -form content has trained your brain to expect something new.
短影音內容已經訓練你的大腦習慣隨時有新鮮事。
9
Every few seconds.
每隔幾秒就會發生。
10
New video, new sound, new dopamine hit.
新影片、新音效、新一波多巴胺衝擊。
11
Now when you sit down to study, work, read, or simply think, your brain starts looking for an escape.
現在當你坐下來唸書、工作、閱讀，或是單純思考的時候，你的大腦就會開始找尋逃避的方式。
12
And no, it's not just about the apps.
而且不只是應用程式的問題。
13
It's about the way you've trained your attention.
這和你訓練自身專注力的方式有關。
14
When you constantly choose quick stimulation over deep focus, your brain naturally starts avoiding anything that feels slow, difficult, or uncomfortable.
當你持續選擇快速刺激而放棄深度專注時，大腦自然會開始迴避任何感覺緩慢、困難或不舒服的事物。
15
So here are five things you can do every day to rewire your brain and rebuild your attention.
以下是你每天可以做的五件事，用來重新建構大腦迴路、重建專注力。
16
First, no phone for the first hour.
首先，頭一個小時不能用手機。
17
The first hour of your day sets the tone for everything that follows.
一天當中的第一個小時，會決定後續所有事的基調。
18
If you start your morning with notifications, scrolling, and endless short -form videos, your brain starts craving stimulation before you've even done anything meaningful.
如果你早上一醒來就先看通知、滑手機、看無止盡的短影片，你的大腦會在你還沒做任何有意義的事之前，就開始渴求刺激。
19
So no phone for the first hour.
所以頭一個小時不能用手機。
20
Instead, use that time to think, read, exercise, or plan your day.
反而應該利用那段時間來思考、閱讀、運動或是規劃當天的行程。
21
Second, learn something difficult every day.
第二，每天學習一些有難度的東西。
22
Read a difficult book.
讀一本有難度的書。
23
Practice a difficult skill.
練習一項困難的技能。
24
Solve a problem you keep avoiding.
解決一個你一直逃避的問題。
25
Anything that makes you feel slow, frustrated, and uncomfortable.
任何會讓你覺得效率變差、感到挫折或不自在的事物。
26
Even 30 minutes a day can rebuild your focus and make difficult thinking feel easier over time.
即使每天只花30分鐘，也能重建你的專注力，久而久之會讓困難的思考變得更輕鬆。
27
Third, rebuild your boredom tolerance.
第三，重建你對無聊的容忍度。
28
Every day, spend 20 to 30 minutes doing absolutely nothing.
每天花20到30分鐘，什麼事都不做。
29
No phone, no music, no podcast.
沒有手機、沒有音樂、也沒有Podcast。
30
Just walk, sit, or stare out the window.
就只是走動、坐著，或是望著窗外發呆就好。
31
If that feels uncomfortable, good, because that discomfort is what rebuilds your attention and brings your reward system back toward a healthier baseline.
如果這讓你感到不自在，那是好事，因為這種不適感正是重建你專注力的關鍵，並能讓你的獎勵系統回到更健康的基準。
32
Fourth, eliminate multitasking completely.
第四，完全排除多工處理。
33
Every single time you split your attention, you actively train your brain to stay shallow.
每一次你分散注意力，都是在主動訓練大腦維持在淺層思考的狀態。
34
Constantly switching between tasks, tabs, and apps weakens your ability to focus deeply.
不斷在工作分頁、應用程式之間切換，會削弱你深度專注的能力。
35
So when you work, just work.
所以當你工作的時候，就專心工作。
36
When you study, just study.
讀書的時候就專心讀書。
37
One task at a time is how you teach your brain to go deep again.
一次只做一件事，就是教導大腦重新進入深度專注狀態的方法。
38
Fifth, earn your screen time.
第五，要靠自己的努力爭取使用螢幕的時間。
39
Don't make scrolling the thing you do before everything else.
別把滑手機瀏覽當成你做任何事之前的第一個動作。
40
Work first.
先工作。
41
Learn first.
先學習。
42
Create first.
先建立。
43
Then use the internet for entertainment.
接著使用網際網路進行娛樂活動。
44
Make stimulation a reward, not your default state.
把刺激當成一種獎勵，而不是你預設的常態。
45
And remember, your attention spam isn't gone forever.
還有，記得你的注意力垃圾郵件並不會永遠消失。
46
It's a skill.
這是一項技能。
47
And with the right habits, you can rebuild it.
只要養成正確的習慣，你就能重新建立它。
48
Slowly, but surely.
穩紮穩打，逐步推進。
49
Subscribe.
訂閱。

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本課的詞彙與口語要點

這節口語課以影片“Doing These 5 Things Every Day Will Rewire Your Brain”為素材。 影片中反覆出現的詞有：brain, attention, rebuild, difficult, stimulation。 這段影片共有 49 個句子、422 個單詞可供跟讀。 講話部分時長為 2:29。 說話人語速自然，每分鐘約 170 個詞，接近日常對話。 83% 的單詞屬於英語最常用的 3,000 詞，其餘的詞建議在練習前先學一下。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞發音釋義
rebuild 動詞/ɹiːˈbɪld/重建, 再建
uncomfortable 形容詞/ʌnˈkʌm.fɚ.tə.bl̩/不舒服
stimulation 名詞/stɪm.jʊˈleɪ.ʃən/刺激
skill 名詞/skɪl/技巧, 技能
reward 名詞/ɹɪˈwɔɹd/報酬 /報酬, 獎勵 /獎勵
scroll 名詞/skɹoʊl/條幅 /條幅, 卷軸 /卷軸
tone 名詞/ˈtəʊn/全音
earn 動詞/ɝn/掙 /掙, 賺 /賺
deeply 副詞/ˈdi(ː)pli/深, 深深
solve 動詞/sɒlv/解決 /解決
spin 動詞/spɪn/轉動 /轉動, 自轉 /自轉
default 名詞/dɪˈfɔlt/違約 /違約, 暴雷
habit 名詞/ˈhæb.ɪt/習慣 /習慣
delete 動詞/dɪˈliːt/刪除 /刪除
endless 形容詞/ˈɛndlɪs/無窮 /無窮, 不盡 /不盡

影片中出現的短語動詞

單詞發音釋義
wake up 動詞/ˌweɪk ˈʌp/醒, 醒來 /醒來

需要注意的發音

說話人用了 5 次縮略和弱讀形式，例如 isn't, you've, don't。請按聽到的簡短形式來說。

  • “sh” 和 “zh” 音: stimulation /stɪm.jʊˈleɪ.ʃən/, shallow /ˈʃæloʊ/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
  • 長單詞——注意重音位置: uncomfortable /ʌnˈkʌm.fɚ.tə.bl̩/, stimulation /stɪm.jʊˈleɪ.ʃən/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, eliminate /ɪˈlɪm.ɪ.neɪt/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/

中文母語者容易讀錯的音：

  • /v/ — 不要讀成 /w/，上齒輕觸下唇: solve /sɒlv/, actively /ˈæktɪvli/, craving /ˈkɹeɪ.vɪŋ/
  • 詞尾子音 — 要讀清楚，後面不要加母音: rebuild /ɹiːˈbɪld/, reward /ɹɪˈwɔɹd/, solve /sɒlv/, default /dɪˈfɔlt/, habit /ˈhæb.ɪt/
  • /r/ 和 /l/ 的區別: rebuild /ɹiːˈbɪld/, scroll /skɹoʊl/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, tolerance /ˈtɑ.lə.ɹəns/

如何用這段影片練習

  1. 先完整聽一遍影片，不要開口，記下不認識的單詞。
  2. 先用 0.75 倍速逐句跟讀，熟練之後再回到正常速度。
  3. 錄下自己的聲音並與原聲對比，特別注意 rebuild, uncomfortable, stimulation 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

影子跟讀法: 閱讀完整分步指南 →