跟读练习: How Habits Can Change Your Life (and Your Brain) - 通过YouTube学习英语口语
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Hey smart people, Joe here.
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Hey smart people, Joe here.
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What if I told you that the reason you had minty-fresh breath this morning was because 100 years ago an advertiser named Claude C. Hopkins was having trouble selling a brand of toothpaste?
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He needed to convince people that brushing their teeth should be a daily routine, and back then, it wasn’t for most people.
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In the end he was able to get half the American public to pick up a new behavior and repeat it every single day, and pay money for his toothpaste.
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How did he do it?
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By tapping into neuroscience and decoding the awesome power of habits.
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[OPEN] Habits.
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We’ve all got ‘em.
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You can probably think of a few of your own.
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I always seem to tap my feet when I’m trying to sit still.
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And I find myself biting my nails whenever I’m focused on reading or watching a movie.
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I don’t consciously think about doing these things.
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That’s because I’ve done them so often that they’ve become a habit.
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We know habits as things we do automatically; tasks we do subconsciously, like walking or high fiving.
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And there’s a ton of things that technically count as habits, and they can be good or bad.
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So why do we form habits?
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And how do we learn new ones, or un-learn old ones?
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If you've ever taken the same path to school or work, then you likely have that pathway burned into your brain.
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You can probably walk it without really paying attention.
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Habits are built in a similar way.
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New neural pathways are formed when you repeat a behavior.
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And the more a brain circuit fires, the easier it becomes for our brain to do whatever that circuit controls, without conscious thought.
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Think back to how you learned to ride a bike.
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At first, riding a bike is tough.
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You’ve got to learn how to pedal and balance and turn all at the same time.
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You have to consciously think about each action.
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This happens in an area of your brain called the prefrontal cortex, the part associated with complex thought.
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But eventually, after you ride enough, you no longer have to consciously think about each individual action.
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Riding a bike has become a habit, and now it’s controlled by different parts of your brain.
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One area involved in habitual behavior is the striatum, which actually releases chemicals that inhibit the complex thinking part of your brain for that task.
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This is your brain being efficient.
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By turning down your brain’s thinking requirements for bike riding, it’s free to think other things, like ‘how exactly do igloos keep you warm?” Let’s go back to Claude Hopkins and his toothpaste scheme.
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Claude realized habits have three key ingredients.
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A cue, a behavior, and a reward.
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A cue is something that triggers a behavior, like how the alarm clock triggers you punching the snooze button, and this is followed by the reward - 9 sweet extra minutes of sleeping in.
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Claude got people thinking about that slimy film on your teeth in the morning, thanks to bacteria that colonize your mouth overnight.
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The sticky film is the cue that triggers brushing behavior.
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What was the reward?
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Claude convinced people this film would make their smile look ugly and a prettier smile was the reward for brushing.
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Claude understood that with the right cue and the right reward, you could entice people to do just about whatever behavior you wanted.
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But what he didn’t know was that rewarding a behavior can actually create a craving, and this is what makes habits so strong.
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Scientists now know that special neurons in the brain can fire and give us chemical rewards.
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But what’s weird is that once a habit and a reward are tied together in our brain, those reward neurons start firing even before you do the behavior.
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This is what causes craving, and it’s why you want popcorn when you go to the movies, why you pick up your bad habits when you see other people doing them, and why habits are so hard to break.
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Claude knew a prettier smile would be a reward that would make people brush, but he didn’t anticipate that over time people would subconsciously start craving the minty tingle that Pepsodent left in their mouths.
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People’s brains actually started to crave toothbrushing.
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So how can you train yourself to pick up a new habit, like eating an apple a day.
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And if you’ve got a bad habit, can you break it, or are you stuck with it forever?
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Scientists used to think that our brains didn’t change all that much once we reached adulthood, like concrete once it’s solidified.
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But it turns out your brain is much more like clay - it’s a super flexible organ.
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The chemistry of your brain is constantly changing as you go about your day, in response to everything from learning to moving to hunger.
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These chemical releases are short lived, but over time, if the same behaviors are repeated, the physical structure of the brain is actually changed.
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You create new neural pathways.
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And because the neural network has changed, so does the way the information flows.
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When a behavior is repeated often enough, a habit is formed.
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There’s a famous idea that a new skill is learned by putting in 10,000 hours of work, but it’s not that simple.
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The amount of time differs hugely between tasks and between people.
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What’s for sure is that when it comes to making a habit, whether it’s learning guitar or meditation, there’s simply no substitute for repetition.
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The reason bad habits are so hard to break is because you have literally woven new neural networks into your brain.
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That doesn’t go away overnight.
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So give yourself a break.
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And if you’re trying to change a habit, know that it’s usually best to try and replace bad behavior with a new behavior instead of just trying to erase the pattern altogether.
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The good thing is that now you know you have the power to change your brain.
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It’s as easy as brushing your teeth.
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And if you haven’t already made it a habit – Stay Curious.
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背景信息
在现代社会中，习惯在我们的生活中扮演着重要的角色。视频中，Joe分享了如何通过了解习惯的形成过程来改变自己的生活和思维。习惯的力量可以影响我们的日常决策，甚至我们的健康。这一概念源自于广告商Claude C. Hopkins，他成功地促使人们养成刷牙的习惯，从而改变了整个社会的口腔健康状况。理解习惯的三大要素：提示、行为和奖励，是学习新习惯和打破坏习惯的关键。
日常交流中的五大短语
- 刷牙习惯 - Brushing my teeth is part of my daily routine.
- 大脑神经通路 - Our brain forms new neural pathways with repeated actions.
- 奖励机制 - The reward is essential for habit formation.
- 下意识行为 - Many of our actions are done subconsciously.
- 健康饮食 - Eating an apple a day can be a good new habit.
逐步模仿指导
如果你想提高英语发音并流畅地进行英语口语练习，模仿是一个非常有效的方法。为此，你可以通过以下步骤来逐步实现：
- 选择视频：从YouTube上选择一个与你兴趣相关的视频，比如Joe的这个视频，适合提高你的英语口语技能。
- 集中注意力：观看视频时，关注说话者的发音、语调和节奏。开始时可以控制播放速度，放慢速度以帮助理解。
- 逐句模仿：暂停视频，重复说话者的每句话，这就是所谓的shadow speech。确保模仿发音和情感。
- 录音回放：录下你的声音，然后与原视频中的发音进行对比，找出需要改进的地方。
- 反复练习：多次重复以上步骤，直至你的发音更加自然和流利。通过这种 shadowing 技巧，不仅可以提高你的发音，还能增强对语言的理解。
运用这些方法，每天坚持你会发现自己的英语口语能力有显著提升，而看YouTube学英语也会变得更加有趣和高效。记得保持耐心，习惯的改变需要时间，祝你好运！
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。