跟读练习: HOW TO STOP OVERTHINKING (& START DOING) - 通过视频学习英语口语
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If you struggle with taking action because you overthink absolutely everything
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and you watch other people easily work on their plans without agonizing over every single step, believe me, there is nothing wrong with you.
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There is a cycle of overthinking happening in your brain
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that is actually trying to protect you
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and in this video we're going to learn how to work around it so we can finally pursue our goals with ease.
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My name is Olga, I just graduated from the University of Pennsylvania where I studied computation
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and cognitive science
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and after the last four years of studying how the human
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mind works this is genuinely one of the most interesting things i've learned about
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there's a common misconception that you overthink
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because you're just very analytical your brain works just harder than
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other people's you think too much you're just way too smart
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and obviously this framing feels kind of good because it turns a problem
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that people have into kind of like a compliment
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but imagine a situation
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so let's take an example from my life i for the longest time wanted to become a youtuber
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and start a youtube channel but instead of actually creating a youtube channel i spent months
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and years thinking about what gear i have to get what
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sort of editing software to use what would i even make videos about
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so i was just thinking and thinking and thinking about it
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and overthinking every single step that i have to take to actually start a youtube channel.
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So explain to me how exactly does overthinking help us here?
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Because I cannot see why overthinking, over worrying, over researching can be helpful because it basically delays the moment
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when you actually have to take action and see the result.
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So if overthinking is not helping, why does our brain keep doing it instead of just taking action?
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Well because taking action means that you have to face uncertainty
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and our brains hate uncertainty when you're recording the first video you don't know
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if it's going to be good you don't know
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if people are going to judge you you don't know
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if the idea you've been planning is going to survive contact with reality
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and our brain hates that uncertainty our brain basically treats
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that uncertainty as a real threat instead of letting you take action
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and find out what is going to happen which would actually resolve
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that uncertainty it offers you a deal your brain says oh
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do not do this scary thing yet do not do this
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research a little bit more think about it a little bit more analyze it a little bit more oh
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and then we're going to have certainty then we're going to know what is the best course of action
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and your mind creates something that i personally like to call like a certainty loop
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so first you're faced of the decision or a goal
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or a plan that has an uncertain outcome and
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that uncertainty it feels very threatening
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so in order to resolve the uncertainty you start to overthink you start to overanalyze compare options do planning
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and that gives you temporary relief from the uncertainty
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but the certainty never actually arrives because you cannot be certain about an outcome before you've actually lived it.
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So the uncertainty comes back and it only will be resolved once you're actually done with the action, done with the plan.
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A researcher named Thomas Borkovitz at Penn State University studied this problem for decades
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and he actually found out that overthinking functions as emotional avoidance.
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When you research and you analyze and worry, you're actually engaging with the problem at arm's length,
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and that protects you from the actual feeling of uncertainty.
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And there's another reason why this overthinking loop is so hard to escape.
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So there's a phenomenon in psychology called the Zegarnik effect and it's
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when your brain treats every unfinished task every unmade decision every unsent message is basically an open tab
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so if you were to imagine your brain as a browser
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and you're clicking through different things you're thinking about many different
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ideas every single unmade decision would stay as an open tab in your brain
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and you would always see it on the on the top of the browser for example you know
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when you receive an important email but you do not immediately reply to it
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and then in the middle of the day you're going to
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keep remembering about replying to this email in the middle of
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a conversation with someone in the shower taking a walk you're always going to be getting reminded by your brain
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that oh there's an email i have to reply to there's an email i have to reply to
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and it's never going to actually leave you until you go and reply to that email.
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And it keeps running in the background
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because it is your brain's way of making sure that important things do not get forgotten.
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So when you're stuck in the certainty loop, you never actually act on anything.
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You keep overthinking and trying to reach that certainty, but the certainty never arrives because you never actually complete the action.
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And that's where the Zagarnik effect comes in
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because you keep being reminded by your brain about all the plans that you have and it's actually just, it's like a ton of open tabs in your mind that keep cluttering your mental space.
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So how do we actually close these tabs?
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You might think that you have to make every decision, finish every task, complete every project,
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but no. Researchers Baumeister and Mazzacampo found something very interesting.
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They found that your brain doesn't actually need every task to be done.
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It just needs to create a plan to resolve it.
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When people in their study took an unfinished goal and they wrote down a specific plan of how they would complete it,
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their intrusive thoughts, their overthinking, it stopped.
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So the first exit from the certainty loop is very simple.
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So you sit down, you take pen and paper
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and you write down every single open tab that you have in your mind.
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So every unmade decision, every plan, every dream you have, everything that you keep thinking about.
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Also, very minor things as well.
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Every random email that you forgot to reply to, every message you forgot to reply to, and just write it down from your mind and onto paper.
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Then for each one of them, write a concrete next step of how you're going to resolve it
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and how you're going to turn a thought into an action.
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Personally, I love to write a brain dump like this on my iPad.
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It's where I write my notes, my plans, my tasks I have to do, plan my videos.
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I use a screen protector called Paperlike 3, which has this nano dots surface and it gives you real friction when you write.
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So it basically feels like you're writing pen on paper instead of writing pen on glass.
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And they spent years testing and producing this nano dots technology
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that has this paper feel experience without actually compromising the clarity of your screen.
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I also have to mention installation because I definitely ruined screen protectors before,
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but Paperlike 3 has this butterfly application system that basically makes it impossible to mess up.
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It keeps your screen sealed from dust until the exact moment the protector goes on,
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and there's also an interactive guide on your iPad that walks you through everything step by step, so I got it perfect on the first try.
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If you want to try it, I'll put my link in the description.
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And they also have a 100-day money-back guarantee, so there's genuinely no risk.
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And it comes in a pack of two, so you always have a spare.
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And thank you to Paperlight for sponsoring this video.
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Fix number two, shrink the action until your brain can't resist it.
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Remember, the loop spins because the action feels way too big.
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Starting a YouTube channel, launching a whole business, having a whole difficult conversation.
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Basically, the bigger the action, the more uncertainty it carries.
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So if you're going to shrink the action, make it very small and cut it down into very small achievable chunks,
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you're going to feel less uncertainty when you try to complete that like one small step.
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Fix number three, act for evidence.
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The certainty loop makes you a promise.
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It says that if you think about it a little bit more, you're finally going to achieve certainty.
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But it doesn't work this way.
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You will never analyze your way into knowing whether your business idea is going to succeed.
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You have to go and you actually have to do it and then you're going to find out.
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So you're never going to know whether your goal or your plan is going to be successful.
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You have to go and actually turn it into the physical reality.
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I also love this related idea from procrastination research and it says that procrastination is not a time management problem.
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It is an emotion regulation problem.
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And I talked about it extensively in this video.
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I'm going to link it somewhere here.
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But it's very interesting because we productively procrastinate on our goals and on our dreams
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because we just want to avoid the negative emotions of thinking about potential failure
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and the uncertainty of the outcome that we're going to reach.
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Now I have given you all the fixes
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that have helped me with dealing with overthinking that I've learned through my personal experience, or talking to people, reading books and articles.
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And these fixes probably are going to help if you actually know that you're overthinking.
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But some people overthink without actually realizing that they are overthinking.
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So I think it's very helpful to know about different types of overthinking and how it can show up in our lives.
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So now I'm going to give you four overthinking types.
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And let me know in the comments
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if you recognize any of them in yourself
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and maybe you don't recognize some of them in yourself be very curious to hear.
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Number one is the replayer.
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Imagine you had a conversation with someone three days ago and you're still thinking about it.
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You're still playing it over in your head and thinking, oh, I should have said this.
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Maybe I said something wrong.
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Maybe I said something insensitive.
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Maybe I should say something else next time.
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And you keep overthinking it despite the fact that it already happened and the conversation has already taken place.
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So you cannot actually change anything you said in that conversation.
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Of course, a lot of us do it in our daily lives, especially if we accidentally say something that we did not mean to say.
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But if you find yourself doing it constantly with a lot of conversations, you're definitely the replayer.
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Number two is the catastrophizer and it's when you have a certain goal
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or a certain plan and before you even started pursuing it you already imagine 20 different ways
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that is going to go wrong so you're constantly pre-living different disasters
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and worst case scenarios so that
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if they do happen you're not going to be surprised by them
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and you're not going to be too disappointed number three is the over planner it's
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when your plan has a other plan
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when your backup plan has another backup plan you've been getting ready to do something for
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so long that the preparation itself becomes an entire new project even of itself
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so you're basically wasting time on preparation instead of doing the actual original project.
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Number four is the overanalyzer.
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And this one is me and it's basically when you want to analyze every single course of action.
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It feels like the most dangerous form of overthinking because you genuinely feel productive when you overanalyze, when you take notes, when you create spreadsheets,
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when you do research to prove that you are actually working.
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Let me know in the comments which one of these characters is you.
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I'd be very curious to hear from you and how you actually deal with these forms of overthinking.
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And also if you know any other forms of overthinking that I didn't mention in this video, I'd also be very curious to hear and to learn something new.
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So we have now discussed why we overthink our actions and how we can stop doing that.
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But I also want to add one very, very important thing.
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Everything I discussed today is about everyday overthinking.
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It's the type of overthinking that can slow you down a little bit, can make it a little bit slower to take action,
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or it might be a little bit harder for you to make a decision because you keep thinking about it.
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But if overthinking is consuming most of your days, if it's affecting your sleep, your relationships, your health, this is not something a YouTube video can fix.
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This is definitely something that is worth talking to a professional about.
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But if this is daily overthinking, I'm always happy to share my experience and what I think about it.
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Also guys, I have not been posting for a while
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and thank you so much for checking in me
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because some of you have reached out and asked if i'm okay
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but i am okay so the thing that happened is
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that i graduated from college i moved from philadelphia to san francisco
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and this entire time i was trying to find an apartment in san francisco
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if you know anything about san francisco you know
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that the apartment search here is absolutely insane right now i
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spent such a long time trying to find an apartment
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and i'm so happy that i'm finally i moved
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and i settled into my cozy little studio here
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so from now on i will be recording my videos in here
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and if you learned something new in this video i'd really appreciate
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if you like this video and subscribe to my channel
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and right now i'm trying to build out this big library of videos about cognitive science psychology neuroscience,
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maybe some other topics as well.
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And if you have any sort of topics or themes
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that you would be interested to hear my perspective on and to do a little bit of research on, do let me know in the comments and I'd be very happy to hear your ideas.
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And thank you so much for watching.
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本课的词汇与口语要点
这节 B2 级别的口语课以视频“HOW TO STOP OVERTHINKING”为素材。 视频中反复出现的词有：overthinking, action, brain, uncertainty, thinking。 这段视频共有 181 个句子、2445 个单词可供跟读。 讲话部分时长为 13:27。 说话人语速较快，每分钟约 182 个词，会出现较多连读和弱读。 86% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。
视频中的重点词汇
视频中最难的 15 个单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| overthink 动词 | 想太多 | |
| uncertainty 名词 | /ʌnˈsɜːtənti/ | 不确定性 |
| certainty 名词 | /ˈsɝtn̩ti/ | 確信 /确信 |
| resolve 动词 | /ɹɪˈzɑlv/ | 解決 /解决 |
| analyze 动词 | /ˈæn.əˌlaɪz/ | 分析 |
| nanotechnology 名词 | /ˌnænoʊtɛkˈnɑləd͡ʒi/ | 納米科技 /纳米科技, 納米技術 /纳米技术 |
| procrastination 名词 | /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/ | 耽擱 /耽搁, 拖延 |
| tab 名词 | /tæb/ | 標籤 /标签, 分頁 /分页 |
| cognitive 形容词 | /ˈkɑɡ.nɪ.tɪv/ | 認知的 /认知的 |
| emotion 名词 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| achievable 形容词 | /əˈt͡ʃivəbəl/ | 可完成的, 可實現的 /可实现的 |
| clutter 名词 | /ˈklʌtɚ/ | 雜亂 /杂乱 |
| misconception 名词 | /ˌmɪs.kənˈsɛp.ʃən/ | 錯覺 /错觉 |
| neuroscience 名词 | 神經科學 /神经科学 | |
| procrastinate 动词 | /pɹoʊˈkɹæs.tə.neɪt/ | 耽擱 /耽搁, 拖延 |
视频中出现的短语动词
| 单词 | 释义 |
|---|---|
| find out 动词 | 找出, 查明 |
| write down 动词 | 寫下來 /写下来, 寫下 /写下 |
| come back 动词 | 回來 /回来, 返回 |
| sit down 动词 | 坐下, 坐 |
视频中的语法
说话人最常用的结构，并附上视频中的原话：
| 结构 | 视频中的用法 |
|---|---|
| 现在完成进行时 have/has been + -ing — 以前开始、现在仍在继续的动作 | you've been planning · you've been getting · have not been posting |
| 条件句 if + 从句，will/would + 动词 — 条件及其结果 | If you want to try it, I'll put |
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | i've learned · you've actually lived · have given |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | will be resolved · being reminded · be done |
需要注意的发音
说话人用了 56 次缩略和弱读形式，例如 you're, I'm, don't。请按听到的简短形式来说。
- “sh” 和 “zh” 音: procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, unfinished /ʌnˈfɪnɪʃt/, emotion /ɪˈməʊ.ʃən/, computation /ˌkɑmpjʊˈteɪʃn̩/, misconception /ˌmɪs.kənˈsɛp.ʃən/
- 长单词——注意重音位置: uncertainty /ʌnˈsɜːtənti/, genuinely /ˈd͡ʒɛn.ju.ɪn.li/, nanotechnology /ˌnænoʊtɛkˈnɑləd͡ʒi/, procrastination /pɹəʊˌkɹæs.tɪˈneɪ.ʃən/, achievable /əˈt͡ʃivəbəl/
如何用这段视频练习
- 先完整听一遍视频，不要开口，记下不认识的单词。
- 先用 0.75 倍速逐句跟读，熟练之后再回到正常速度。
- 录下自己的声音并与原声对比，特别注意 overthink, uncertainty, certainty 这类单词。
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。