跟读练习: The Best Journaling Habits for Your Brain, Backed by Neuroscience - 通过视频学习英语口语
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If you pick up a pen and spend about 10 minutes writing about what's stressing you out,
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this simple act can change how your brain handles stress.
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And we have brain scans that can prove it.
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The thing is that after 40 years of research, scientists still don't fully know why something so simple works so well.
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People who journal visit the doctor less, and even students who journal get better grades, and in interesting places too,
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like faster healing, better sleep, and even stronger immune responses.
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And again, this is people with no changes in diet or exercise, the only difference is what they wrote down.
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So how can writing with just a pen and paper make such a difference?
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Here's what this video is about.
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Why journaling works, the four ways that writing affects your brain and the science behind each one.
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We'll look at real studies with really interesting findings and some common myths.
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By the end, you'll have a page you can fill out tonight and know exactly why it works.
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Let's start with the simplest thing, words.
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Researchers at UCLA ran a study in 2007.
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They showed people photographs of angry and frightened faces while they scanned their brains.
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So one group just looked at the faces, the other group had to pick a word for the emotion that they saw,
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things like angry or afraid.
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That was the entire task.
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But amazingly, they found that just picking a word calmed the amygdala, the threat detection system of the brain, and at the same time,
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it increased activity in an area behind your forehead called the right ventrolateral prefrontal cortex, which helps you control your reactions.
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Researchers call this affect labeling.
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Simply put, you feel something, you name it, and the feeling loses its grip.
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Which is interesting because we tend to assume that naming a hard feeling or thinking about it might make it louder,
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but actually putting it into words turns the volume down.
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And we've known this before we had brain scans.
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It's just a philosophy of looking inward, reflecting, and identifying how you feel.
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So that's the first mechanism at play, naming, because journaling is essentially affect labeling stretched out across a page.
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But the second mechanism behind journaling explains a problem we all face.
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Now here's the thing, your brain doesn't like leaving things unfinished.
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You might keep thinking of a text you didn't answer, a bill that you forgot to pay, or maybe something you wish you'd said last week.
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Things like this stay in the background, repeating in your mind, and taking up attention.
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And there's a study on this from 2011 with a quite fitting title,
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Consider it Done, where researchers gave people a list of unfinished tasks, and those tasks started to distract them,
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even affecting their performance on unrelated reading tests.
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Then the researchers asked them to write down a plan, when, where, and how they would do each task.
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And the mental noise stopped.
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Just writing the plan made people feel as if the job was already finished.
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Again, you're not solving the problem.
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You're just moving it out of your mind so you don't have to keep thinking about it.
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Psychologists call this cognitive offloading, anemic space for you to think.
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But there's one important detail.
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Making a vague plan doesn't help.
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The effect only worked when people truly intended to follow through
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and they tracked with whether they actually did the task later on.
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So your brain knows the difference between a real plan and a fake one.
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And this little trick pays off.
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One of my favorite examples comes from a sleep lab at Baylor.
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They split people into two groups.
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One group spent five minutes before bed writing tomorrow's to -do list, while the other group only wrote down what they already did
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that day the to -do list group fell asleep faster
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and the longer and more detailed their lists the quicker they actually fell asleep.
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Now the next mechanism behind journaling is a little bit different because it changes the way you write about yourself.
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Remember when LeBron James went on TV to announce he was leaving Cleveland
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and he kept saying he wanted to do what was best for LeBron James?
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You can view it as arrogance, but I think he stumbled onto a technique our brain loves.
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That is, addressing yourself by your name and not I.
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Ethan Cross, a psychologist at Michigan, tested this across seven experiments.
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In one experiment, people had to give a speech with almost no time to prepare, which was intended to stimulate high stress.
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The ones that coached themselves by name walked in calmer and performed better, and also spent less time beating themselves up afterward,
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and the brain responds fast.
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In a 2017 study, as soon as people switched to using their own name, the brain stress signal dropped within the first second.
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So just by seeing ourselves or addressing ourselves from a more distant perspective, we get a larger buffer room.
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And there's an old truth here.
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We're amazing at solving other people's problems, but often we're stuck with our own.
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If a friend calls you about relationship problems, you can see the answer right away.
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But when it's your own problem, you often can't see where you're stuck.
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Psychologists call this Solomon's Paradox, named after the wise king who offered legendary wisdom even as his own house fell apart.
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Now, bring it home to journaling.
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In one study, people wrote about their day in the third person, by name, every day for a month.
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Not, I felt or I did this, but he walked in and felt.
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And by the end, they reasoned more wisely about hard situations than a group that was writing in the first person.
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And this is great because it addresses a common concern about journaling, that is that writing about your feelings can turn into rumination,
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where you keep replaying everything that's going wrong.
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But scientists have found the difference.
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Asking why do I feel this way from inside keeps the feeling stuck.
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But asking from outside of yourself actually leads to insight.
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We don't remember our lives as a list of facts.
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We remember them as stories.
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And the story you tell yourself matters way more than you might think.
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Dan McAdams, a psychologist at Northwestern, has spent his career on this.
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And his research shows that when people tell their story as something good turning into bad, bad, they tend to do worse.
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People who tell it the other way, as bad turning to good, or as failure that taught them something,
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or a low point that led somewhere else, they tend to be happier and healthier.
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Now, it's a correlation and it's partly shaped by your culture and upbringing, but the pattern is there and it's enough to take seriously.
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So in journaling, how we write about what happens to us is equally important.
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A team of researchers reviewed the writing of 177 people from earlier studies.
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The people who go healthier weren't the ones to express the most emotion, but those whose words changed over time.
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What's interesting is they started using more words like realize, understand, because, and reason.
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They stopped describing what happened to them and began making sense of it.
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Worth noting, the clearest gains showed up in physical health more than mood.
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And those because words also appear when people write in the third person, so it all connects.
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So that's four mechanisms, naming, offloading, distancing, and story.
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And you can do all of them before bed with just five minutes.
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Here's one template you can follow tonight.
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First of all, write a few lines on what happened today.
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and write it like a scene, not a summary.
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You don't have to write your entire day, just focus on one event.
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Number two, write one feeling and your best guess at why it's there.
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Three, just five things to handle tomorrow, specific enough that you can actually picture.
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And the final thing to write is one thing that you're grateful for, just one small thing that went right.
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Naming will cover the feeling, offloading covers tomorrow's to -do list, and the scene and the reasons are where distance and story can come in.
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You don't need anything else, just a pen and paper or a computer if you want.
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And one last thing, because it's one of my favorites, the most influential journal in history was never meant to be read.
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Marcus Aurelius wrote his journal during wars and plagues, leaving private notes to himself.
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about how to stay steady and act more righteously.
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He never titled it or planned to publish it.
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But now centuries later, we call it meditations.
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And people to this day still read it to feel less alone.
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He was doing exactly what we've been talking about, using a page to think more clearly and steady himself.
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And for me personally, I've kept a journal for years.
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And the science is only one part of the reason.
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The rest is that I love that I can open it up and revisit a version of myself I might have forgotten.
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The highs and the lows kept somewhere outside of my memory here.
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For me, that alone is reason enough to do it.
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You don't have to journal every single day or do it perfectly.
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Most of the benefit comes from showing up and when you can simply pay attention, naming what you notice and stepping back to reflect.
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So tonight, just give it 5 -10 minutes.
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Your brain and body might not thank you right away, but months from now, your future self almost certainly will.
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Also, let me know if you want more videos like this one about the benefits of journaling, writing, and how to do it.
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There's so much research and I'm happy to cover it if you want.
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And make sure you subscribe so you don't miss the next videos.
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Thank you.
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本课的词汇与口语要点
这节口语课以视频“The Best Journaling Habits for Your Brain, Backed by Neuroscience”为素材。 视频中反复出现的词有：brain, write, writing, journaling, word。 这段视频共有 122 个句子、1668 个单词可供跟读。 讲话部分时长为 11:29。 说话人语速平稳，每分钟约 145 个词，很适合跟读。 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 15 个值得学习的单词，附发音和释义：
| 单词 | 发音 | 释义 |
|---|---|---|
| researcher 名词 | /ˈɹiˌsɝ.t͡ʃɚ/ | 研究員 /研究员, 研究者 |
| mechanism 名词 | /ˈmɛk.ə.nɪ.zəm/ | 機械 /机械, 機構 /机构 |
| psychologist 名词 | /ˌsaɪˈkɑl.ə.d͡ʒɪst/ | 心理學家 /心理学家 |
| label 名词 | /ˈleɪ.bəl/ | 標籤 /标签, 簽條 /签条 |
| solve 动词 | /sɒlv/ | 解決 /解决 |
| reflect 动词 | /ɹɪˈflɛkt/ | 反映, 反射 |
| experiment 名词 | /ɪkˈspɛɹ.ə.mənt/ | 實驗 /实验 |
| asleep 形容词 | /əˈsliːp/ | 睡著的, 睡着的 |
| steady 形容词 | /ˈstɪdi/ | 穩定 /稳定 |
| scientist 名词 | /ˈsaɪəntəst/ | 科學家 /科学家 |
| emotion 名词 | /ɪˈməʊ.ʃən/ | 感情, 情感 |
| intend 动词 | /ɪnˈtɛnd/ | 打算, 想要 |
| trick 名词 | /ˈtɹɪk/ | 詭計 /诡计, 騙術 /骗术 |
| technique 名词 | /tɛkˈniːk/ | 技術 /技术, 技巧 |
| mood 名词 | /muːd/ | 心情, 情緒 /情绪 |
视频中出现的短语动词
| 单词 | 发音 | 释义 |
|---|---|---|
| write down 动词 | 寫下來 /写下来, 寫下 /写下 | |
| fill out 动词 | /fɪl ˈaʊt/ | 填, 填寫 /填写 |
| pick up 动词 | 拾取, 撿 /捡 | |
| show up 动词 | 露面 |
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 |
|---|---|
| 现在完成时 have/has + 过去分词 — 过去发生但与现在仍有关联的事 | we've known · have found · has spent |
| 定语从句 who / which + 从句 — 补充说明人或事物 | People who journal · prepare, which was · People who tell |
| 被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的 | was intended · was never meant |
需要注意的发音
说话人用了 25 次缩略和弱读形式，例如 don't, you're, doesn't。请按听到的简短形式来说。
- “sh” 和 “zh” 音: emotion /ɪˈməʊ.ʃən/, unfinished /ʌnˈfɪnɪʃt/, essentially /ɪˈsɛnʃəli/, publish /ˈpʌblɪʃ/, influential /ɪnflʊˈɛnʃəl/
- 长单词——注意重音位置: mechanism /ˈmɛk.ə.nɪ.zəm/, psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, experiment /ɪkˈspɛɹ.ə.mənt/, essentially /ɪˈsɛnʃəli/, legendary /ˈlɛd͡ʒ.ənˌdɛɹ.i/
中文母语者容易读错的音：
- /v/ — 不要读成 /w/，上齿轻触下唇: solve /sɒlv/, cognitive /ˈkɑɡ.nɪ.tɪv/, vague /veɪɡ/, revisit /ɹiːˈvɪzɪt/
- 词尾辅音 — 要读清楚，后面不要加元音: psychologist /ˌsaɪˈkɑl.ə.d͡ʒɪst/, distress /dɪˈstɹɛs/, solve /sɒlv/, reflect /ɹɪˈflɛkt/, experiment /ɪkˈspɛɹ.ə.mənt/
- /r/ 和 /l/ 的区别: reflect /ɹɪˈflɛkt/, grateful /ˈɡɹeɪtf(ə)l/, partly /ˈpɑɹtli/, legendary /ˈlɛd͡ʒ.ənˌdɛɹ.i/, correlation /ˌkɔɹ.əˈleɪ.ʃən/
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。
- 用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
- 录下自己的声音并与原声对比，特别注意 researcher, mechanism, psychologist 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。