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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When I was first learning to meditate, the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.
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85 句
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When I was first learning to meditate, the instruction was to simply pay attention to my breath, and when my mind wandered, to bring it back.
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Sounded simple enough.
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Yet I'd sit on these silent retreats, sweating through T-shirts in the middle of winter.
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I'd 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 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 -- like maybe this talk -- at some point, about half of us will drift off into a daydream, 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, 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, our brain says, "Calories! ... Survival!" 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, "Remember what you're eating and where you found it." 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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You know, next time you feel bad, why don't you try eating something good so you'll feel better?" We thank our brains for the great idea, try this and quickly learn that if we eat chocolate or ice cream when we're mad or sad, 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, this emotional signal -- feeling sad -- triggers that urge to eat.
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Maybe in our teenage years, we were a nerd at school, and we see those rebel kids outside smoking and we think, "Hey, I want to be cool." So we start smoking.
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The Marlboro Man wasn't a dork, and that was no accident.
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See cool, smoke to be cool, feel good. Repeat.
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Trigger, behavior, reward.
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And each time we do this, we learn to repeat the process 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, 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, we instead tapped into this natural, reward-based learning process ...
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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, they could try to force themselves to quit smoking.
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And the majority of them had tried this before and failed -- on average, six times.
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Now, with mindfulness training, we dropped the 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? Yeah, we said, "Go ahead and smoke, just be really curious about what it's like when you do." 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, YUCK!" Now, she knew, cognitively that smoking was bad for her, 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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(Laughter) 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, 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, 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, to help us stop smoking, to help us stop eating that second, 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, 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, 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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When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important.
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Seeing what we get from our habits helps us understand them at a deeper level -- to know it in our bones 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: Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.
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This isn't to say that, 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, 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 in 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, 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 -- oh, there's tightness, there's tension, there's restlessness -- and that these body sensations come and go.
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These are bite-size pieces of experiences that we can manage from moment to moment rather than getting clobbered by this huge, scary craving that we choke on.
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In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being.
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We become this inner scientist 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 was 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, 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 that a region of this network, called the posterior cingulate cortex, is activated not necessarily by craving itself but when we get caught up in it, when we get sucked in, and it takes us for a ride.
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In contrast, when we let go -- step out of the process just by being curiously aware of what's happening -- 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, ironically, use the same technology that's driving us to distraction to help us step out of our unhealthy habit patterns of smoking, 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 peoples' 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 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, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract yourself from work, or maybe to compulsively respond to that text message when you're driving, see if you can tap into this natural capacity, 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, compulsively text back, feel a little bit better -- notice the urge, get curious, feel the joy of letting go and repeat.
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Thank you. (Applause)
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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。
如何在ShadowingEnglish上有效练习
- 选择您的视频： 挑选一段语音清晰、自然的YouTube视频。TED演讲，BBC新闻，电影片段，播客或雅思口语范例都很好。将URL粘贴到搜索栏中。从较短的视频（短于5分钟）以及您真正感兴趣的内容开始——兴趣是最重要的导师。
- 先听，理解上下文： 第一次听的时候，将速度保持在1倍速并仅仅倾听。还不要尝试重复。专注于理解其含义，收集新词汇，并注意讲话人如何强调单词，连读声音及使用停顿。
- 设置跟读模式：
- 等待模式：选择
+3s或+5s——在每句话播放完毕后，视频会自动暂停以便您有时间大声重复它。如果您想完全控制并在每次重复后由您自己点击下一步，请选择手动。 - 字幕同步：YouTube字幕有时会在音频前或后略微出现。使用
±100ms使它们完美对齐以助您准确跟读。
- 等待模式：选择
- 大声跟读（核心练习）： 这是真正发生改变的一步。当一个句子播放出来立刻——或在暂停期间——大声、清晰且自信地重复出来。千万不要只是张张嘴：要模仿说话者的准确节奏、重音、音高和连读。力求听上去就像说话者的影子，而不仅是逐字背诵。使用重复功能多次练习同一个句子，直到感觉自然为止。
- 提高难度： 当练习段落变得相对舒适后，就去挑战自我。将速度增加至 <code>1.25x</code> 或甚至 <code>1.5x</code> 以训练高速语言反射。或者将等待模式调整为 <code>关闭</code> 以进行连续跟读——这是最进阶同样收益最大的模式。持续的每日15–30分钟的练习将可以在几周内产生可见的效果。