跟读练习: A Simple Way to Break a Bad Habit | Judson Brewer | TED - 通过YouTube学习英语口语
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Reviewer Gopalco When I was first learning to meditate,
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Reviewer Gopalco When I was first learning to meditate,
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the instruction was to simply pay attention to my breath,
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and when my mind wandered, to bring it back.
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It sounded simple enough, yet I'd sit on these silent retreats,
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sweating through T-shirts in the middle of winter.
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I take naps every chance I got because it was really hard work.
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Actually, it was exhausting.
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The instruction was simple enough,
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but I was missing something really important.
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So why is it so hard to pay attention?
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Well, studies show that even when we're really trying to pay attention to something,
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like maybe this talk, at some point about half of us will drift off into a daydream
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or have this urge to check our Twitter feed.
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So what's going on here?
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It turns out that we're fighting one of the most evolutionarily conserved learning processes currently known in science,
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one that's conserved back to the most basic nervous systems known to man.
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This reward-based learning process is called positive and negative reinforcement and basically goes like this.
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We see some food that looks good,
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our brain says, calories, survival.
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We eat the food, we taste it, it tastes good.
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And especially with sugar, our bodies send a signal to our brain that says,
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Remember what you're eating and where you found it.
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We lay down this context-dependent memory and learn to repeat the process next time.
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See food, eat food, feel good, repeat.
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Trigger, behavior, reward.
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Simple, right?
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Well, after a while, our creative brains say, you know what?
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You can use this for more than just remembering where food is.
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Next time you feel bad,
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why don't you try eating something good so you'll feel better?
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We thank our brains for the great idea.
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Try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad,
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we feel better.
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Same process, just a different trigger.
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Instead of this hunger signal coming from our stomach,
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this emotional signal feeling sad triggers that urge to eat.
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Maybe in our teenage years,
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we were a nerd at school,
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and we see those rebel kids outside smoking,
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and we think, hey, I want to be cool, so we start smoking.
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The Marlboro Man wasn't a dork,
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and that was no accident.
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See cool, smoke to be cool,
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feel good, repeat, trigger, behavior, reward.
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And each time we do this,
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we learn to repeat the process,
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and it becomes a habit.
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So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.
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Now, with these same brain processes,
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we've gone from learning to survive to literally killing ourselves with these habits.
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Obesity and smoking are among the leading preventable causes of morbidity and mortality in the world.
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So back to my breath.
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What if instead of fighting our brains or trying to force ourselves to pay attention,
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we instead tapped into this natural reward-based learning process, but added a twist.
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What if instead we just got really curious about what was happening in our momentary experience?
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I'll give you an example.
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In my lab, we studied whether mindfulness training could help people quit smoking.
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Now, just like trying to force myself to pay attention to my breath,
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they could try to force themselves to quit smoking.
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And the majority of them had tried this before and failed,
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on average, six times.
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Now, with mindfulness training, we dropped a bit about forcing and instead focused on being curious.
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In fact, we even told them to smoke.
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What?
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Yeah, we said, go ahead and smoke,
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just be really curious about what it's like when you do.
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And what did they notice?
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Well, here's an example from one of our smokers.
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She said, mindful smoking smells like stinky cheese and tastes like chemicals.
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Yuck!
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Now, she knew cognitively that smoking was bad for her.
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That's why she joined our program.
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What she discovered just by being curiously aware when she smoked was that smoking tastes like shit.
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Now, she moved from knowledge to wisdom.
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She moved from knowing in her head that smoking was bad for her to knowing it in her bones.
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And the spell of smoking was broken.
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She started to become disenchanted with her behavior.
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Now, the prefrontal cortex, that youngest part of our brain from an evolutionary perspective,
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it understands on an intellectual level that we shouldn't smoke.
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And it tries its hardest to help us change our behavior,
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to help us stop smoking,
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to help us stop eating that second,
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that third, that fourth cookie.
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We call this cognitive control.
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We're using cognition to control our behavior.
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Unfortunately, this is also the first part of our brain that goes offline when we get stressed out,
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which isn't that helpful.
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Now, we can all relate to this in our own experience.
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We're much more likely to do things like yell at our spouse or kids when we're stressed out or tired,
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even though we know it's not going to be helpful.
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We just can't help ourselves.
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Now, when the prefrontal cortex goes offline,
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we fall back into our old habits,
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which is why this disenchantment is so important.
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Seeing what we get from our habits helps us understand them in a deeper level,
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to know it in our bones,
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so we don't have to force ourselves to hold back or restrain ourselves from behavior.
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We're just less interested in doing it in the first place.
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And this is what mindfulness is all about,
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seeing really clearly what we get when we get caught up in our behaviors,
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becoming disenchanted on a visceral level,
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and from this disenchanted stance, naturally letting go.
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This isn't to say that,
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poof, magically we quit smoking,
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But over time, as we learn to see more and more clearly the results of our actions,
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we let go of old habits and form new ones.
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The paradox here is that mindfulness is just about being really interested
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and getting close and personal with what's actually happening in our bodies and minds from moment to moment.
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This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible.
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And this willingness to turn toward our experience is supported by curiosity,
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which is naturally rewarding.
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What does curiosity feel like?
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It feels good.
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And what happens when we get curious?
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We start to notice that cravings are simply made up of body sensations.
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Oh, there's tightness, there's tension,
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there's restlessness, and that these body sensations come and go.
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These are bite-sized pieces of experiences that we can manage from moment to moment,
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rather than getting clobbered by this huge,
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scary craving that we choke on.
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In other words, when we get curious,
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we step out of our old fear-based reactive habit patterns,
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and we step into being.
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We become this inner scientist,
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where we're eagerly awaiting that next data point.
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Now, this might sound too simplistic to affect behavior,
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but in one study, we found that mindfulness training twice as good as gold standard therapy at helping people quit smoking.
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So it actually works.
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And when we studied the brains of experienced meditators,
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we found that parts of a neural network of self-referential processing called the default mode network were at play.
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Now, one current hypothesis is
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that a region of this network called the posterior cingulate cortex is activated not necessarily by craving itself,
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but when we get caught up in it,
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when we get sucked in and it takes us for a ride.
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In contrast, when we let go,
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step out of the process just by being curiously aware of what's happening,
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this same brain region quiets down.
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Now we're testing app and online-based mindfulness training programs that target these core mechanisms and,
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ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking,
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of stress-eating and other addictive behaviors.
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Now, remember that bit about context-dependent memory?
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We can deliver these tools to people's fingertips in the contexts that matter most.
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So we can help them tap into their inherent capacity to be curiously aware,
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right when that urge to smoke or stress eat or whatever arises.
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So if you don't smoke or stress eat,
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maybe the next time you feel this urge to check your email
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when you're bored or you're trying to distract yourself from work,
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or maybe to compulsively respond to that text message when you're driving,
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See if you can tap into this natural capacity.
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Just be curiously aware of what's happening in your body and mind in that moment.
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It will just be another chance to perpetuate one of our endless and exhaustive habit loops.
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Or step out of it.
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Instead of see text message,
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compulsively text back, feel a little bit better,
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notice the urge, get curious,
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feel the joy of letting go, and repeat.
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Thank you.
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Thank you.
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关于本课
本视频《打破坏习惯的简单方法》中，Judson Brewer探讨了习惯形成的背后机制，以及如何利用好奇心来打破不良习惯。学习者将练习与“奖励学习”相关的词汇和表达方式，了解习惯形成的过程，并掌握一些有效的英语口语场景。通过对视频内容的分析，学习者还可以提升对口语表达的理解，探索如何将这些学习点应用于实际的英语交流中。
重要词汇和短语
- pay attention: 注意, 专注
- daydream: 白日梦, 发呆
- reinforcement: 强化, 增强
- context-dependent memory: 依赖情境的记忆
- curious: 好奇的, 有好奇心的
- disenchanted: 不再迷恋的, 失去幻想的
- cognitive control: 认知控制, 思维调控
本视频练习技巧
在进行本视频的跟读练习时，建议采用较慢的语速，从而更好地捕捉发音技巧和语调。首要目标是专注于英语口语练习中的准确发音，逐句进行模仿，确保每个词语都发音清晰。对于口音方面，尽量模仿Judson Brewer的自然语音，注重对情感和语气的把握，以提高英语流利度。
词汇内容的难度稍高，但通过逐步精炼练习，会有助于掌握雅思口语中所需的表达技巧。建议在练习时，记录自己的跟读内容，便于后续进行自我反思与改进。此外，可以尝试将视频的核心思想与个人生活中的经历结合，让学习更加生动、有趣。
什么是跟读法？
跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。