跟讀練習: How to enter ‘flow state’ on command | Steven Kotler for Big Think - 通過影片學習英語口語
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78 句
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- Flow is often described as a state of kind of 'effortless effort.' We feel like we're propelled through the activity.
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Everything else just seems to disappear.
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Time is gonna dilate, which is a fancy of saying it's gonna pass strangely.
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Five hours go by in like five minutes.
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Occasionally, it'll slow down, you get a freeze-frame effect, I mean, anybody who's been in a car crash for example.
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Intuition tends to get turned up a lot.
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This is a basketball player in the zone, seeing the hoop and suddenly it's as big as a hula hoop.
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And our frown muscles tend to be paralyzed.
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And what that frowning is, is a sign that the brain is doing work.
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This is a constant issue in my marriage where my wife thinks I'm mad at her or somebody and I'm like, "No, no, I'm just thinking.
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This is just me thinking.
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I'm in robot mode." My name is Steven Kotler.
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I'm a writer and a researcher, and my latest book is "The Art of Impossible." Flow itself, actually, the term is coined by Goethe, who uses the German word "rausch," which means overflowing with joy.
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Nietzsche actually wrote about flow.
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William James worked on the topic, but Mihaly Csikszentmihalyi is often referred to as the Godfather of Flow Psychology.
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He was very interested in sort of well-being, meaning of life, and he went around the world talking to people about the times in their lives when they felt their best, and they performed their best.
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Everywhere he went, people said the same thing.
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"I'm in this altered state of consciousness where every action, every decision I make, seems to flow effortlessly, perfectly, seamlessly from the last." Flow actually feels 'flowy.' More specifically, it refers to any of those moments of rapt attention and total absorption.
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You're so focused on the task at hand, so focused on what you're doing, everything else just seems to disappear.
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But one of the things that athletes talk about a lot is what they call "the voice." Often, when I'm skiing in flow, I will get directions- right, left, do this, do that, and it's very quick.
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You either do what the voice is telling you to do or you tend to crash.
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The challenge-skills balance is often called the "golden rule to flow." And the idea here is pretty simple.
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We pay the most attention to the task at hand when the challenge of that task slightly exceeds our skillset.
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So, to do this work and to get good at it, you have to get good at being comfortable with being uncomfortable.
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You wanna stretch but not snap.
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So there are a number of different things you can do to sort of prepare yourself and prepare the environment to drop into flow.
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The flow triggers are your toolkit.
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22 of them have been discovered.
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There are probably way, way more, but so far, researchers have identified 22.
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The most basic of flow triggers- complete concentration.
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You really wanna sorta start your work session if you can in relationship to your physiology.
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I like to wake up at 3:30, four o'clock in the morning.
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That's when I'm most awake, most alert.
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I am married to a night owl.
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My wife doesn't wake up 'til five, six, seven o'clock, eight o'clock at night.
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That's when her brain comes alive.
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And then you wanna try to block out 90 to 120 minutes for uninterrupted concentration.
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Practice distraction management ahead of time.
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So you wanna turn off your phones, turn off email, Twitter, Facebook, Instagram, et cetera, all your messages, all your alerts.
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There was a study where they found that coders in flow, if they get knocked out by distraction, a knock at the door, a text alert, or whatever, it can take 'em 15 minutes to get back into flow if they can get back in at all.
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Flow only shows up when all of our attention is in the right gear, right now.
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One way to kind of explore flow triggers, there's a cluster of them that are predominantly dopamine triggers.
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They drive focus, they drive attention, they drive alertness and excitement, and there's a lot of different ways to get dopamine.
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Novelty produces dopamine.
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We see the same thing with unpredictability, complexity, the experience of awe.
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You look up at the night sky and you see stars everywhere and you know those stars are actually universes, and you get sorta perceptual vastness.
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If you've ever done a crossword puzzle or sudoku, you get an answer right, that little rush of pleasure you get, that's dopamine.
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And then you usually get a couple of answers right in a row, that's because the dopamine that is now in your system is amplifying pattern recognition.
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We get that same dopamine from risk-taking.
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And this could be physical risks, emotional risks, social risks, intellectual risks, possibly spiritual risks.
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We get the dopamine not as a reward for taking the risk, which is what some people used to believe, but now we know it's to kind of drive motivation.
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Now, there are lots of different intrinsic motivators, but from a motivation standpoint, there are five and they're all designed to be built into one another and work in a sort of specific order, in a specific sequence.
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The most basic human motivator is curiosity.
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One of the things we get from curiosity is focus for free.
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When we're curious about something, we don't have to struggle.
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We don't have to burn a lot of calories trying to pay attention to it.
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Curiosity is designed, biologically again, to be built into passion.
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And think about, we've all fallen in love, how much attention you pay to the person you're falling in love with.
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You can't stop thinking about them, can't stop staring at them.
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That's a tremendous amount of focus for free.
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Now, passion is incredibly useful, but as a motivator, you can go one better, which is purpose.
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Everyone's talking about, "Oh, I have a purpose," and it's this big altruistic thing and it's good for the world, and all those things may be true, but from a peak performance perspective, it's very, very selfish.
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Once you have purpose, the system demands autonomy.
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I want the freedom to pursue my purpose.
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And once you have that freedom, the system wants the last of the big motivators, mastery.
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Mastery is the skills to pursue that purpose well.
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One of the really incredible things about being human is we're all built for peak performance.
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Flow is universal in humans.
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It's actually universal in most mammals and definitely all social mammals.
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There's a shared collective version of a flow state, a team performing at their best, a group performing at their best.
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This is called 'group flow.' In fact, studies have shown that the people who score off the charts for these characteristics, who score off the charts for overall well-being and life satisfaction, are the people with the most flow in their lives.
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We're all capable of so much more than we know.
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That is a commonality across the board.
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It's the largest lesson in 30 years of studying peak performance has taught me.
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And the way I sorta like to think about it, is motivation is what gets us into the game.
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Learning allows us to continue to play.
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Creativity is how we steer.
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And flow, which is optimal performance, is how we amplify all the results beyond all reasonable expectation.
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關於本課
在本課中，學習者將通過陰影練習（shadowspeak）來掌握與“流動狀態”相關的英語表達。流動狀態是一種暢快體驗，在這種狀態下，注意力高度集中，所有的外部干擾似乎都消失了。你將通過模仿影片中Steven Kotler的講解，練習英語口語（英語口語練習），提高你的表達能力和理解力。這種流暢的交流形式將幫助你在日常溝通中表現得更自信、更自然。
關鍵詞彙與短語
- 流動狀態 (flow state) - 一種全神貫注、毫不費力的狀態。
- 挑戰與技能平衡 (challenge-skills balance) - 提高專注力的一條“黃金法則”。
- 完全集中 (complete concentration) - 進入流動狀態的基本觸發因素。
- 多巴胺 (dopamine) - 驅動專注、注意力和興奮感的神經傳導物質。
- 直覺 (intuition) - 增強的感知能力，讓決策更加迅速。
- 不同尋常的體驗 (novelty) - 刺激多巴胺釋放的因素之一。
- 自我管理 (distraction management) - 提高集中力的前期準備。
- 冒險 (risk-taking) - 通過冒險行為來激發多巴胺。
練習技巧
在進行陰影練習時，建議模仿Steven Kotler的講話速度和語調。他的語句較為簡潔，有助於學習者快速跟上。在練習時，可以嘗試以下幾個技巧：
- 逐句模仿：反覆聽並暫停影片，逐句模仿他的講述，儘量模仿情感和語氣，這樣有助於你更好地掌握口音和用詞。
- 設定安靜環境：模仿過程中，確保自己的環境安靜，避免干擾，這樣能夠增強你的集中力，使你更容易進入流動狀態。
- 集中時間：每次練習可以設定90到120分鐘的專注時間，專心進行陰影練習（shadow speech），幫助你真正融入流動狀態。
- 管理干擾：在練習前，關閉手機和社交媒體通知，減少外部影響，幫助你全神貫注於口語練習。
通過這些練習技巧，你將能在日常生活中更加自信地運用英語口語（shadowspeaks），並在交流中感受到流動的樂趣。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | is often described · be paralyzed · is coined |
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | who's been · have been discovered · have identified |
| 定語從句 who / which + 從句 — 補充說明人或事物 | dilate, which is · risk, which is · better, which is |
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。