跟读练习: Change Your Life – One Tiny Step at a Time - 通过YouTube学习英语口语
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If you are like most people,
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If you are like most people,
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there is a gap between the person you are and the person you wish to be.
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There are little things you think you should do and big things you ought to achieve.
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From working out regularly, eating healthily,
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learning a language, working on your novel,
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reading more, or simply actually doing your hobby instead of browsing Reddit.
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But it sometimes feels that to achieve your goals you have to become a different person
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Someone who is consistent puts in more effort has discipline and willpower
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Maybe you've tried your hardest to be like that and it worked for a while
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until you find yourself slipping back into your old ways in
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The end you always seem to fail
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and with every failed attempt you become more and more frustrated and annoyed with yourself If you believe success and hustle internet,
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it's all your own fault.
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If you don't succeed, you just didn't want it enough and the failure is all you.
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But change is actually hard and as with most things in life,
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understanding why makes things easier.
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The Jungle Imagine your brain as a lush and dense jungle.
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Moving through it, say to make a decision to do something,
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is like moving through an actual jungle.
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It's hard and it costs energy.
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Your brain hates expending energy,
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so it came up with a trick.
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All your actions and behaviors leave paths in the jungle of your brain.
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As you start doing something,
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you trample down some plants and make rough,
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improvised trails through the undergrowth.
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The more often you do the thing,
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the more pronounced the trail becomes.
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Over time, it turns into a path that is easier to tread,
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so you take it more often,
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and it turns into a street.
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As you repeat doing the thing over and over for years,
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the street turns into a highway.
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Traversing it becomes effortless, familiar and comfortable.
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The more pronounced your brain highways,
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the more you get used to their comfort.
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So we continue to use them,
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which means we tend to do what we've always done.
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This is why change is hard,
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especially as an adult, when your jungle is crisscrossed by lots of established streets and highways.
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To understand how those highways are built,
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we need to distinguish between two things.
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Routines and Habits The things you do,
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routines and habits
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A routine is a sequence of actions
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that you carry out the same way every time because they've worked out well for you For example,
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you get the same ingredients for your favorite dish
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and cook them in a certain order because you like the taste of the result.
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Or, before going to bed,
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you set an alarm at 6.30 because this is when you want to get up.
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Imagine routines as being executed by a wise planner.
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It's slow and analytical, responsible for strategizing and mental calculations.
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The planner is aware of the future and carefully considers what kind of result you want.
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Based on that, it chooses actions to achieve specific outcomes even if they are uncomfortable like taking a shower after getting up.
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Routines can eventually turn into habits which feel much easier
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because they're basically a sequence of actions carried out without thinking about them.
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You've done them so often before that your brain considers them rewarding and a great response to a situation.
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So, a habit can feel like you're on autopilot.
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You don't have to convince yourself to do something that's a habit,
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you just do it.
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The important thing about habits is that they are set in motion by triggers,
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context cues that can be single things or entire situations that give your brain the signal to start the behavior or action.
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You already have a lot of triggers in your life,
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like when you see your phone.
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You almost always unlock the screen.
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Or you reach for the seatbelt when you sit in a car.
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Or when you buy your coffee before work,
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you also get a cookie even though you aren't actually hungry.
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Habits are executed by an impulsive toddler.
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It responds to your immediate desires based on what's around you,
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without considering any longer-term goals.
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For the toddler, the future doesn't exist and it hates hard work.
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So when it notices a trigger,
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it steers you to take this easy road inside your brain that leads to a familiar, rewarding result.
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If you get coffee, the toddler also wants the cookie just because that's what you do every morning.
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This rewarding feeling is also how most of your bad habits started.
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Chocolate is tasty, browsing Reddit is occasionally mildly entertaining.
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This is why you repeat these actions,
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even if they're bad for you.
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feelings associated with an action demand to be repeated and so a bad habit is born.
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While the toddler sounds like a built-in sabotage mechanism,
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it is as important as the wise planner and actually they work together most of the time.
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You need your wise planner for thinking big thoughts and parallel parking and doing your taxes.
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But letting your wise planner do everything would cost too much energy.
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Outsourcing mundane
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and repetitive tasks to habits managed by the toddler allows your brain to easily manage your daily life
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while dealing with more complex mental challenges at the same time.
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So if we want to change and introduce a new behavior into our lives,
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we can actually use these energy-saving mechanisms to make it easier.
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We'll focus on small things, not big ones.
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Improving your life a little is so much better than aiming high and changing nothing.
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Especially because small changes can do a lot over months and years.
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to build a habit.
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If you want to make change easier,
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the best way may not be to force it with willpower,
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but to convince your brain that it's not that big of a deal.
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By creating new routines and then turning them into habits.
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You want your wise planner to construct that first trail and then use your toddler to help initiate the action effortlessly.
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Let's say you want to work out to be fitter,
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a a very common goal.
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The first thing to do is to break down this pretty vague goal into clear separate actions,
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because the idea is to make the action itself as easy a threshold as possible.
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So small it's manageable and so specific that you don't have to think about it a lot.
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For example, a tangible controllable action might be doing 10 squats every morning.
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So you can start by trying to create a routine,
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but already include clear triggers that the toddler can pick up later on.
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Remember, a trigger is nothing more than a signal that you always associate with the action.
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They can be visual pointers like seeing a particular object,
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like your training outfit, or a certain time of day,
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or a designated place like a nearby park,
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or even better, all of these things combined.
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The important thing is that you always start doing your action in a specific context.
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This trigger is the start button that will eventually set off the action automatically
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So to establish a home workout habit with 10 squats to
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begin with You could make sure to always do them with
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your exercise gear on at the same place of time like in your living room at 8 a.m
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Once you have your trigger and action all you need to do is repeat them regularly
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Ideally every day
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if you keep going they will change from a routine to a habit from a trail to a highway
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Don't get this wrong, the squats will still take you energy to do.
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But the decision to do them will feel much less like a chore and more like a regular part of your day.
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While this is simple, it's not easy.
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Many things you want to turn into habit don't offer as much instant gratification as wasting time on Reddit.
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To make your new action easier to repeat and more likely to be picked up by the toddler,
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try to make it pleasurable.
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Not necessarily by rewarding yourself after you've done it,
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but by making the action or behavior itself more enjoyable.
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Like only listening to your favorite podcast while working out
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or chipping away at your taxes while you wait for civilization to load the next round.
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You need to figure out what works for you.
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In principle that's it.
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Frustratingly simple like most things you can do to make your life better.
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How long it takes for your toddler to take over and establish a habit varies widely.
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It depends on the behavior you're trying to get used to,
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what kind of person you are,
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your stress levels and many more things.
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It takes anything between 15 and 250 days until a new habit is kicked off automatically by its trigger.
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You won't know how long it will take for you.
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Starting is the easy part,
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especially in the first week or two.
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Continuing to do it every day is the hard part,
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but it does get easier as you keep going.
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There are no silver bullets for change
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But the science of habits is a reminder that it is possible no matter how old or young you are
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Even if you only end up doing a little more good stuff or a few new things that's still a success
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Being a little bit more healthy
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or knowledgeable is a million times better than being unhappy about a thing and changing nothing
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In the end change is a direction not a destination So now,
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hoping we've given you a bit of insight and motivation,
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here is the thing we made to make this progress easier with design and science.
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Please bear in mind you don't need to buy anything to work on yourself.
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This is optional.
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Having said that, we struggle with change as much as anyone else,
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so we've created our own habit journal,
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as much for ourselves as for you.
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Before we printed anything, we tested it on ourselves and got feedback from the Kurzgesagt team and experts.
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The idea is for you to track your habit progress for your desired behavior.
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There's a tutorial part which guides you through the hardest part of the process step by step.
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You'll get helpful pointers, reflect on your progress and how you could make things easier for yourself.
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Once you get through the tutorial part,
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the habit journaling starts, regularly interwoven with examples,
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science breaks and reflections that we hope will help keep the journey interesting.
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our gratitude journal, it's cloth bound,
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with an embossed hardcover and printed on high-quality paper.
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Nice to the touch and with lots of beautiful illustrations,
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this book is a companion on your personal change journey,
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however small or big it may be.
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Getting things from our shop is the best way to support Kurzgesagt and what we try to do here on the channel.
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you
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背景与背景
在我们的日常生活中，很多人会感到与理想的自己存在差距。我们都想要改善生活，学习新技能，或是发展爱好，但往往面临着许多挑战。这段视频揭示了如何通过小步伐逐渐改变生活的理念，强调了建立习惯的重要性。通过理解大脑的运作方式，我们能够更容易地适应新的习惯，从而提升我们的生活品质。
日常沟通的五个实用短语
- 小步前进（Take small steps）：强调逐渐走向目标的重要性。
- 你的努力会有回报（Your efforts will pay off）：鼓励自己要坚持下去。
- 建立例行公事（Establish routines）：指的是设定规律使生活更有条理。
- 让大脑轻松运作（Make it easy for your brain）：意指通过简化行为减少认知负担。
- 习惯成自然（Habits become natural）：强调习惯养成后的熟悉感。
逐步跟读指南
要有效提升英语发音和日常会话能力，采用shadowspeak（跟读练习）是一种非常有效的方式。以下是一些逐步指南，帮助你掌握这段视频的内容：
- 选择合适材料：如同这段视频，选择适合自己英语程度的材料进行跟读。
- 分段收听：将视频分为小段落，每段集中练习，避免信息过载。
- 模仿语音语调：注意讲述者的语调和情感，努力模仿，提高提高英语发音的准确性。
- 逐渐增加速度：初期可以慢速跟读，随着熟练度提高，逐渐提高速度，挑战自己。
- 反复练习：每周定期进行雅思口语练习，并记录进步，培养自信心。
通过这种shadowspeaks的练习方式，你将能在相对轻松的环境中掌握英语，更有效地沟通与交流，最终逐步实现你的目标。
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。