跟读练习: The 15% Rule: How to Learn Faster | Andrew Huberman - 通过视频学习英语口语
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One of the biggest lies in public education about neuroscience is that every experience changes your brain.
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By the time I'm done saying this, your brain will be different.
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No, that's absolutely not true.
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That's a bunch of hooey.
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I studied neuroplasticity.
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I teach neuroplasticity.
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I'll tell you, you know what induces neuroplasticity?
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Being a baby who's trying to learn
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or being an adult who's forcing yourself to try and learn and you can't do the thing.
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The error is what stimulates the plasticity.
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And the appropriate level of difficulty, say the computational modeling is somewhere around 15 % on average.
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Now, what does that mean?
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You need to do a bout of work of 90 minutes to two hours.
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Like you got to strive and try and learn something.
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Do something hard every day mentally.
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This is critical for your ability to focus.
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And by the way, you asked about phones.
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Awesome study came out.
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They had people with their phone off, upside down on the table or in their bag,
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underneath their chair or in the opposite room, a separate room.
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And what they found is people can focus just fine in all three conditions.
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But if the phone is anywhere in the room, the amount of cognitive flexibility they have with the material they're focusing on is diminished.
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In other words, it requires more energy to focus, even if they're not getting calls and notifications.
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There's a subscript running in the brain, apparently, that's anticipating that this thing is going to reach for me.
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It's going to call me.
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So it's calling you even if it's not calling you, which is pretty cool.
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And so the way to increase focus and cognitive capacity is actually to just get the phone out of the room.
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That's a big part of it.
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Do some effortful learning bout, and it should feel like a fight.
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Keep in mind the friction you feel trying to learn something, that's adrenaline.
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Remember, how do we block learning?
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We block adrenaline, and it's downstream effects with propranolol.
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Being alert but calm or a little stressed and making errors through deliberate attempts to do something, not just throwaway errors.
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That's how you learn.
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Why?
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If I can reach out and grab this pen, my brain doesn't change.
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There's two kinds of practice.
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One is practicing doing things I already know how to do.
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There, you're aiming for 100 % performance, right?
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You're reinforcing what you already know how to do.
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Talk to a great dancer and they'll tell you they drill, drill, drill, drill the things they already know how to do.
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But when you're trying to learn the new language, the new emotional skill, the new physical skill, the new cognitive emotional skill.
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You need to make genuine attempts and you need to fail some of the time.
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And those failure signals are relayed to your cerebellum and your cerebellum propagates through networks that say change.
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So there's a set of conditions in the chapter on plasticity that say you need to be alert.
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So I talk about all the ways you can get alert, including pharmacology supplements and behavioral tools.
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Then you need to be focused.
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I talk about all the tools for focus, which you can devote to anything, not just learning.
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And then I talk about the conditions for plasticity.
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And you need to get this friction and these errors.
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And then you need to stop.
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You need to come back a day or two later, do it again.
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And then you need to make sure that you reinforce what you learned.
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Here's where AI is going to be a wonderful tool, already is a wonderful tool.
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The best way to learn is to not forget.
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Meaning if you test yourself mentally, or you could use any one of the LLMs, but I'll go into chat GPT and I'll just say,
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generate a short test of a graduate student at Stanford level, questions about neuroplasticity.
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And I go, oh, and I remember this, there's this one thing I don't remember.
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That's how you maintain and build knowledge over time.
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Self -testing, self -testing.
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People hear the word test, they think of external tester.
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You're the test taker, self -testing.
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That's a really interesting idea for this podcast episode, which we should definitely run.
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Should we generate a quiz?
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Yeah.
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So we can take the transcript and we can turn it into a test.
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Cool.
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Yeah.
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ChatGPT is great at doing this.
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You can change the difficulty and you can actually say, I'm a professor of neuroscience and I want a 15 % error rate on average.
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The study I love that really backs this up is
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that there've been a lot of studies of learning where they have students read the same passage one, two, three, or four times.
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And then they also have them highlight or take notes, or they just have them read it once and self -test.
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And they look six months and two years later.
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Reading it once, no notes, no highlighting and self -testing, you know, about a week later and looking up what you got,
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couldn't remember or got wrong led to much more stable learning over time.
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Awesome.
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Now this doesn't work so well for physical endeavors because there you have to like actually do the physical thing.
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You have to test yourself physically, but I love that set of experiments because it tells us everything we should be doing.
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本课的词汇与口语要点
这节口语课以视频“The 15% Rule: How to Learn Faster”为素材。 视频中反复出现的词有：learn, test, error, learning, focus。 这段视频共有 79 个句子、909 个单词可供跟读。 讲话部分时长为 4:40。 说话人语速较快，每分钟约 195 个词，会出现较多连读和弱读。 85% 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 15 个值得学习的单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| drill 名词 | /dɹɪl/ | 鑽 /钻 |
| skill 名词 | /skɪl/ | 技巧, 技能 |
| alert 形容词 | /əˈlɝt/ | 警惕 |
| cognitive 形容词 | /ˈkɑɡ.nɪ.tɪv/ | 認知的 /认知的 |
| difficulty 名词 | /ˈdɪfɪkəlti/ | 困難 /困难 |
| highlight 动词 | /ˈhaɪˌlaɪt/ | 凸顯 /凸显, 強調 /强调 |
| mentally 副词 | /ˈmɛntəli/ | 心理上, 精神上 |
| friction 名词 | /ˈfɹɪkʃən/ | 摩擦 |
| reinforce 动词 | /ˌɹiː.ɪnˈfɔːs/ | 加強 /加强 |
| adrenaline 名词 | /əˈdɹɛnəlɪn/ | 腎上腺素 /肾上腺素 |
| stable 名词 | /ˈsteɪ.bəl/ | 馬厩, 馬棚 /马棚 |
| experiment 名词 | /ɪkˈspɛɹ.ə.mənt/ | 實驗 /实验 |
| genuine 形容词 | /ˈd͡ʒɛn.juˌɪn/ | 真正, 真誠 /真诚 |
| passage 名词 | /ˈpæsɪd͡ʒ/ | 片斷 /片断, 片段 |
| podcast 名词 | /ˈpɑdˌkæst/ | 播客 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| come back 动词 | 回來 /回来, 返回 | |
| come out 动词 | /ˌkʌm ˈaʊt/ | 出, 出來 /出来 |
| look up 动词 | /ˌlʊk ˈʌp/ | 仰, 上看 |
值得反复跟读的句子
视频中简短而完整的句子，可以直接用在日常对话里：
- I'll tell you, you know what induces neuroplasticity?
- It's going to call me.
- Remember, how do we block learning?
- We block adrenaline, and it's downstream effects with propranolol.
- Should we generate a quiz?
需要注意的发音
说话人用了 18 次缩略和弱读形式，例如 you're, I'll, doesn't。请按听到的简短形式来说。
- “sh” 和 “zh” 音: friction /ˈfɹɪkʃən/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/, computational /ˌkɑmpjʊˈteɪʃənəl/, diminish /dɪˈmɪnɪʃ/
- 长单词——注意重音位置: difficulty /ˈdɪfɪkəlti/, adrenaline /əˈdɹɛnəlɪn/, experiment /ɪkˈspɛɹ.ə.mənt/, flexibility /ˌflɛksɪˈbɪlɪti/, notification /ˌnoʊtɪfɪˈkeɪʃn̩/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: cognitive /ˈkɑɡ.nɪ.tɪv/, behavioral /bɪˈheɪvjəɹəl/, strive /ˈstɹaɪv/, endeavor /ɛnˈdɛv.ɚ/, devote /dɪˈvəʊt/
- 词尾辅音 — 要读清楚，后面不要加元音: alert /əˈlɝt/, cognitive /ˈkɑɡ.nɪ.tɪv/, generate /ˈd͡ʒɛn.ə.ɹeɪt/, highlight /ˈhaɪˌlaɪt/, bout /ˈbaʊt/
- /r/ 和 /l/ 的区别: drill /dɹɪl/, adrenaline /əˈdɹɛnəlɪn/, behavioral /bɪˈheɪvjəɹəl/, relay /ˈɹiːleɪ/, deliberate /dɪˈlɪb.(ə.)ɹət/
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 drill, skill, alert 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。